A Week in the Life of a Model, Personal Trainer & Fitness Instructor (Part III)

Happy Monday team! I hope you have a great week to come. Here’s the last segment in my “Week in the Life of..” which covers what I got up to once I landed back in London from my location shoots and back in my training world last week…

Day 6 – Almost there! (Faaaabulous Friday)

Contrary to the madness that has been this week, I have just a few clients booked in for the afternoon today at Eqvvs Personal Training.  I take the morning to sort through my admin for the week before training myself at Equinox. I’m back on my usual nutrition regime now; being back on home turf makes it so much easier to control. I’ll always be the first to admit that I stick to similar meals in the week. It’s what I know works for my body and makes me feel good. So on that note I have my overnight oats for breakfast (for recipe see here).

My 'Grab & Go' Overnight Oats
My ‘Grab & Go’ Overnight Oats

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Then for lunch I have some eggs and avocado on rye bread with spinach before heading out for the day. I try to eat at home where possible or take a packed lunch with me so I know exactly what I’m eating. With the right food in me I’m feeling full of energy and ready for my training at Equinox.

Easy Eggs & Avo

Post lunch I make my way to Equinox for a quick and punchy full body strength training session. For my session I mix it up a bit. Today I’m training alone and I fancy hitting an 8-12 rep range and focus on predominately full body moves. Having been out of the train game for a bit I want to get straight back into training those major muscle groups. I do a mixture of full body, back, chest and leg exercises. Following it up with some core and arm work. As it’s a Friday and I happen to be at Equinox (e.g. the BEST place for shakes) I allow myself a cheeky nut butter shake to tide me over for the afternoon post workout.

Little PT tip…post workout is incidentally one of the best times to get nutrients into your body. I like to eat a mixture of carbs and protein as soon as I can after working out. If I finish training and it doesn’t happen to be near a meal time then I’ll have a snack of some sort, like a banana or apple and almond butter or my NEAT protein shake. If possible it’s best to have this within a 60 (max`90) minute window of your workout. This is a time where your body most efficiently makes use of the nutrients to recover, repair and replenish your body. Therefore making your recovery that much more efficient and your training that much more effective. I also swear by eating more than an hour before workouts to make sure you have the energy you need to push your body to the max. If you don’t eat before you train (or are on a very restrictive diet) it’s like trying to get your car to run without putting any petrol in it.

Apple & Almond Butter is one of my favourite snacks!

For the afternoon I head into Eqvvs to see my regulars. It’s so nice to see my clients again. Although it’s only been a week you get used to seeing people on such a frequent basis so it somehow feels as though its been longer. What I love about my PT sessions is that I get such a vast array of clients. I get to know so many really interesting people. I train girls, guys, youngsters, fiesty and fit golden oldies, or those just wanting to keep their health ticking over. Some want more general fitness and overall health improvements, whereas some have a specific goal in mind. Recently I was working with a young male client of ours whose sole focus was to get into the army – so we drilled him in the ways he would need to pass the fitness examination with flying colours. It was so rewarding and a proud moment for all of us when he did!

I love my job not only because I enjoy giving people the training, knowledge and confidence to push themselves out of their comfort zones and into amazing results, but  the fact you can see the difference you’re having on someones life. Whether it be something super short term; like they perhaps came in having had a bad day and leave on a much happier note. Or more physical long term improvement, like seeing their range of movement increasing. Maybe they couldn’t squat at all before and now they can. Of course you inevitably see the fitness and strength gains and amazing posture differences too. You also see general life perspective and happiness level changes too. It’s an incredible thing the effects that exercise can have on someones life. How wonderful is it then that you can have that influence, provide that helping hand, that stepping stone to happiness and health? I happen to think it’s pretty awesome!

Image: Lucie Yoga, Rue LaLa Online.
Image: Lucie Yoga, Rue LaLa Online.

My three client sessions for the afternoon seem to fly past. We chat and banter whilst still getting the work done. Soon I’m on my way home. I can’t wait to be at home tonight with my boy and doing absolutely nothing! We both adore cooking so we make a lovely dinner of tomatoe and basil sardines followed by sole, asparagus and a parsnip and sweet potatoe gratin. Delicious!  It’s a Friday so we’re sharing a lovely bottle of vino rouge and finishing dinner with some cheeky choccys.

Day 7 – What a week!

Sweet Saturday. We made it! I have just the two clients this morning. I know todays going to be a busy one so I factor my training into my work. I pop on my Adidas PureBoostX’s to give them a whirl. Luckily both clients are at the same place and in close proximity to ours. I run 2 miles to meet them for their sessions. Train them for a couple of hours, then run 2 miles back, trying to beat my first round for time. Although the running is staggered its great to get a quick bit of speed training in when I know I might not get a chance to do anything else in the day.

Time to Test These Bad Boys - Adidas PureBoostX
Time to test out these bad boys! – Adidas PureBoostX

The reason my Saturday is so hectic is because …I happen to be getting married in August…and today is my dress fitting. GAAAAAH! The excitement. My bridesmaids and mum together in arms hit the bridal boutique for a super special day. We oooooh and aaaah over the pretty shoes and THE dress before having a lovely lunch at Browns Brasserie. At which, we manage to book our hen party “bantz”. We’re heading to Barcelona for Sonar festival in June and cannot wait! All that was needed was the accommodation booking. Soon we were all booked up and lunched out and were heading home. I finally to see “that” fiancee of mine! We spend a lovely evening together and are finally free to enjoy our work free Saturday night and Sunday. Phew! What a full on, but all very fun week!

Sunday – Full circle 

From Stockholm to Marseille to London, it’s been nuts. We finally have a day off together. Today we decide to chill and do all the things we love to do. Namely…cooking, training and chilling out together! We have a leisurely morning scoffing healthy home made pancakes (see recipe for which here!)

Healthy & delicious pancakes!
Healthy & delicious pancakes!

Before trying out a local gym hang out “Bounce Gym” for some double trouble training together. The gym happens to be awesome so we spend a while having fun with the space. Todays workout looked a little something like this:

Hypertrophy training – 8-12 reps – Full Body

A1 Barbell Back Squats x 3 sets

B1 Deadlifts x 3 sets

C1 Single Arm Rows x 3 | C2 Arnold Press x 3

D1 Rope climb x 2 | D2 Rope pull x 2

E1 Ski Erg 60s x 3 | E2 Sprints x 3

 

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Love the space at Bounce, Wimbledon!

It’s super fun to have a training partner to banter off of. It helps when there’s lots of fun new toys to play with too.

We enjoyed our session at Bounce before going out to lunch at our favourite coffee hangout: Bean&Hopps in Earlsfield. Baked eggs and eggs benedict down we head home to chill for the rest of the afternoon.

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Bean&Hopp’s Dreamy Baked Eggs & Flat White

We make home made turkey meatballs and courgetti for dinner and prep our food for packed lunches for the week. Not only does this save us money but keeps our nutrition on point for the week. We cook up some turkey breasts and sweet potatoes for easy grab a go salad options for when we’re on the run in the week. We simply have to add some spinach and jobs a good’n! Luckily there’s meatball left over too (winner!) so they will also be for lunch at some point. Before we know it Sunday has been and gone, but you know what they say…a Sunday well spent brings a week of content. I feel ready and raring to take on another busy week ahead!

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Left Over Turkey Meatballs for Lunch – Winner!

It’s been a great week. I’ve seen some amazing places. Worked with some truly awesome people. All whilst seeing my #fitfam – my class and client regulars, as well as new fitness faces. It’s fair to say this week isn’t a complete reflection of my ‘regular’ modelling come training, come teaching week. The nature of the jobs means that ‘regular’ just doesn’t factor into it. Each week brings new fun adventures, challenges and craziness but I wouldn’t have it any other way. I’m so blessed that I can explore the world with my job. Meet some truly inspiring, motivational people. I love that I can teach and train people to use their bodies to their absolute best leaving them feeling healthy, strong and most importantly happy! Even more importantly for me as a model I want to show people that models are like any other person. They bare the brunt of some pretty rough stigma. I’m on a one women mission to get models and non models alike feeling amazing in the skin they’re in. Doing the best with what they have and embracing what they have – hence the tone what YOU own, not anyone else.

I hope you’ve enjoyed a little insight into the world of a model, personal trainer and fitness instructor. Stay tuned for lots more to come on the Tone What You Own blog in the form of recipes, workouts and general wellness advice! I’m looking forward to lots more fun fitness adventures to come!

Till next time…have a wonderful fresh, fabulous, shiny new week!

Sending health & happiness,

Kim x

 

 

Get Sweaty with Nike #TrainTuesdays

Coming from (I believe) a very positive person…I can whole heartedly say…for me Tuesdays don’t generally get my heart racing. Probably quite a silly statement to make. Sure I have some killer ‘all kinds of awesome’ Tuesdays along the way. But…in general it’s not a day that completely enthrals me. It’s not a Monday – that big fresh new start for the week. Not Wednesday where you have that mid week kind of energy and the rest…well we all gotta love a bit of end of the week / weekend action right? What I will say is, Tuesday however, is a great day for training. Yes…you probably started the week off yesterday (ie. Monday) all guns blazing at the gym but guess what Tuesdays are also made for this stuff. So luckily for me and my semi sluggish Tuesday state of mind…Nike put on #TrainTuesdays. By being the keen bean that you are, you can sign up for the FREE (hooray!) training sessions in advance online at https://www.nike.com/events-registration/series?id=1614&days=-1  and get yourself an (all inspiring) little workout fix ….but you’d better get in there quick, sessions get full in a matter of minutes.

Getting sweaty with NTC

So what can you expect? Nike Training Club (NTC) I’ve learnt is where the cool kid athletic types hang and train come rain or shine. Nike in their effortlessly cool style have rolled this movement out worldwide. So you’re part of a mass global movement whilst you get sweaty! You can either choose to take part in one of their organised community running clubs or in their HIIT style training sessions. My first experience of their HIIT training style sessions was when I was living in New York. I personally had the privilege of training with the Nike team on the roof of Niketown, 5th avenue. It was magic..how many people have the luxury of using a 5th avenue roof terrace as their training playground? Greeted by towering skyscrapers, you felt like you’re on top of the world – or on top of the big apple at least. Now with my feet firmly back on home turf in London it was time to explore what they had to offer this side of the pond. We may be short on densely populated skyscrapers but certainly not of our own little fitness fix.

 

NTC #TrainTuesdays @Nike Town London

Luckily Nike London did not disappoint. Rocking up super early doors with my Brit style fit fam (in the form of London Fitness Guide, Celia and my awesome training partner Tara) to Nike Town, Oxford Circus.  We were all feeling a little bleary eyed and half asleep. However, we were soon to be the exact opposite no thanks to kick ass Nike trainers Faisal and Tee. No sooner had we turned up to Nike Town were we out running the streets of Oxford Circus. A couple of rounds around the block, we were warm! We then went on the shop floor to get our Tuesday morning HIIT fix. Besides from the added bonus of eyeing up the shop eye candy with all the latest gear that we “need” in our workout world…we were hot and sweaty in no time.

What I’ve noticed that I really like about these types of events is the fitness community it brings. In this instance it was all girls. No competitive nasty streaks just girls as a team cheering each other on. Truly inspiring stuff. We did a mixture of partner exercises with resistance bands and dumbbells – (God those resistance bands sprints are mean!) But GREAT! Couple that with a ton of burpees and power jacks (think star jumps on speed!) and we were done, out of breathe and high on exercise endorphins. A wonderful start to a now seemingly wonderful Tuesday!

Source: Nike London Instagram
Source: Nike London Instagram

HIIT not your thaaaang? They also do the Nike Running clubs to up your running ante or use it just to give you a running buddy (or 20) to chat to! Whatever your fix, whether you’re after a circuit style bodyweight workout, just want some running coaching or use the two to complement one another (highly recommended). Nike has got you covered. So why not set your reminder to sign up? – before someone else snags your spot! See you Tuesday – I can assure you…you’ll be feeling “Better For It” FO SHO! 😉

Sending health & happiness,

Kim x

10 Moves For Your Butt You Can Do With Just a Chair!

No gym, no problem. Pull up a pew and try these butt exercises for simple, effective butt toning from Crystal Stein (superstar Equinox trainer in NYC) and Self Magazine. Compiled and written by Bari Lieberman at Self Magazine. Demonstrated by yours truly! 🙂 Also available at: http://www.self.com/body/workouts/50-shades-of-glutes/…. Your everyday chair never looked so good! Watch out Bey, our bodies are gonna be to bootiliscious for you! 😉

Sending health & happiness,
Kim x

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these moves you’ll need a sturdy chair and small, looped resistance band. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps).

Seated Band Push

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Sit on the edge of chair with legs hip-width apart, feet flat on floor and band looped just under knees. Allow knees to cave in, then push against band to bring knees in line with ankles.

Band Kicks With Chair
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Stand facing chair with band wrapped around ankles. Rest hands on chair seat and walk feet back until spine is long and wrists are directly below shoulders. Kick left foot back on a 45-degree angle and slowly return foot to start.*

Single-Leg Sit Squat
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Sit on chair seat, extend right leg in front of body and lift a few inches off floor, this is your starting position. Drive through left heel to stand without lowering right foot. Pause at top, then push hips back to sit down.*

Advanced Step-Ups
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Stand facing side of chair. Lift right knee and place right foot on chair. As you step up, raise left knee to hip height. Pause at top, then lower left foot to floor and bring right foot down and behind body taking a big step back. Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing.*

Band Jumps
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Stand tall with band around ankles. Begin jumping moving feet in and out in various directions to create resistance. Continue for 20 seconds, rest, then repeat.

Hip Thrust with Band
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Place band just below knees and sit on floor with feet flat on floor hip-width apart and back facing chair seat. Prop torso on chair seat so edge of chair rests along bra-line, this is your starting position. Lower hips toward floor, then press through heels to raise hips in air lowering upper torso against chair seat. Slowly lower hips back toward mat.

Lateral Step-Up With Lifts
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Stand facing side of chair with toes pointing forward. Lift left knee and place left foot on chair seat. Stand on left leg and slowly kick right leg behind body keeping hips facing forward. Lower back to starting position.*

Split Squat
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Stand two to three feet away from chair with back toward chair seat. Place top of right foot on chair seat. Bend left knee aiming to get thigh parallel to floor. Drive through left heel to return to standing.*

Single-Leg Hip Thrust
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Lie faceup with left foot resting on seat chair, right leg extended toward ceiling. Push through left heel to drive hips off floor, pause at top, then slowly lower butt toward mat.*

Lateral Band Walks
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Stand with feet hip-width apart and band wrapped ankles, keeping a slight bend in knees. Take a step to right with right foot then bring left leg in, bringing feet no closer than hip-width distance. Continue taking steps to right, then reverse directions leading with left foot.

*Repeat on opposite side.

Credits: Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

Apparel: Athena Crop Top, $60, Outdoor Voices; Warmup Leggings, $100, Outdoor Voices, Nike Air Zoom Structure 18, $120, Nike.

Take Your Running to the Weight Rack: Why Runners Should Strength Train

Photo: Coty Tarr
Photo: Coty Tarr

Are you a runner? Do you strength train? All too often the answer to this is no. If you are continuously running without the fundamental strength that your body needs to support you while running then you may be setting yourself up for injury.

Why Strength Train for Running?

Sure you’re an avid runner, knock out a very respectable mileage each week, but have you also struggled with some sort of injury at some point? More than likely the answer is yes. As polled by Runners World, in one year as many as 66% of runners struggle with injury. So how can strength training help? Here’s 4 reason why incorporating strength training into your running program is a good idea:

  1. Correct Muscle Imbalances and Running Form

Muscles act in balances. In everyday life (such as sitting down for long periods of time) the body picks up muscle imbalances. If you’re constantly sitting down for long periods daily (let’s face it, most people are) your hip flexors are in a constant state of flexion. This means that your hip muscles become tight. This in turn weakens those muscles in opposition to that muscle group. In this example; the glutes. Runners commonly struggle with a lack of glute activation. What is known as synergistic muscle dominance takes over. Which basically means that inappropriate muscles take over the function that the glute should be doing itself. This leads to incorrect posture and form which will have a direct influence on your running technique.

Photo: MIchael Benabib
Photo: Michael Benabib

Without strength training those glutes, the body can become weak, and the body is in imbalance. As Michael Fredericson, M.D., associate professor of sports medicine at Stanford University School of Medicine states: “Healthy running should be as symmetrical and fluid as possible. If you don’t have muscle balance, then you lose the symmetry, and that’s when you start having problems.” The hip and glute strength are two of the most important stabilizing muscles that are used while running (in addition to the core). Runner’s World (who let’s face it know a thing or two about running) combined a list of 10 laws of injury prevention, sighting strength training as a major factor. As explained “when you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to the ankle” – thus improving your symmetry and in turn running form.

 

  1. Limit the Risk of Overuse Injuries

Just running and running with not a lot else going? I’ve been there: girl just loves to run right? Not only does this leave you susceptible to muscle imbalance related injuries but also leads to overuse injuries. Repeatedly stressing the same joints and muscles (which may already incidentally be imbalanced) causes the bodies tissues to breakdown and eventually lead to injury. As the Greatist states: “Bodyweight routines can help you recover from running while still building the strength needed to help prevent future overuse injuries.”

  1. Performance Improvements

So you want to get better at running? So you just need to run more right? What about those overuse injury problems that we mentioned? Going beyond your physical capabilities too fast will lead to inevitable injury. By preparing the body through strength training (in addition to running) it allows the body to adapt and better receive increases in activity. As Runners World suggest “If you are a serious runner and would like to run faster or farther you need greater strength endurance.” They conclude that even doing just one hip strengthening exercise will increase your running performance. Doing even more running related strength training will increase your running performance dramatically. Running strengthening examples such as those seen in Deborah Warner’s (Founder of Mile High Run Club, New York) workout for Self Magazine “Be A Better Runner workout”,

  1. Overall Fitness Improvement

Strength training will improve your overall fitness. Your body works hard to get you through your strength training regime. When strength training is done in a circuit fashion it doubles up as a cardio workout. Why not kill two birds with one stone? As Livestrong explains, “when you perform aerobic exercises (like running), your body keeps burning calories for a short time after you finish your workout. When you perform strength-training exercises like weightlifting, you permanently boost your calorie-burning capacity by increasing your body’s supply of muscle tissue.”

Self Magazine -  Photo: Peter Yang Hair: Eloise Cheung MUA: Junko Kioka
Self Magazine Photo: Peter Yang

Running Specific Strength Training

Why not get started on your running strength training today by checking out Deborah Warner’s “Be A Better Runner Workout” for Self Magazine. If you’re in New York City you can also check out her Mile High Run Club studio solely dedicated to running and running strength training.

What are you waiting for? Up your running ante – see you at the weight rack!

Sending health & happiness,

Kim x

The Moves You Need to Improve Your Run

Self Magazine -  Photo: Peter Yang Hair: Eloise Cheung MUA: Junko Kioka
Self Magazine Photo: Peter Yang

 

Hooray! Self Magazine’s February issue is out now! It features a great workout by Deborah Warner (fitness guru and founder of the first dedicated running studio in New York – Mile High Run Club). This workout is specifically designed for fitness bunnies that want to get better at running. All too often runners underestimate the importance of strength training in addition to running. You can find out why you should be strength training for better running in my post: Take Your Run to the Weight Rack: Why Runners Should Strength Train.

Through the Mile High Run Club, Deborah has bought the use of strength training in runners to a whole new level. In classes time is dedicated to strength training that will actually make you a better runner. The below workout has been created by Deborah to help strengthen the leg muscles and core. These are the very muscles you need to build to improve your running performance.

Here’s Deborah Warner’s “Be a Better Runner” workout as designed for Self Magazine readers, demonstrated by yours truly….

“Be A Better Runner” Workout by Deborah Warner for Self Magazine

(Photographed by: Peter Yang. Hair: Eloise Cheung. Make up: Junko Kioka. Styling: Lindsey Frugier. Model: Kim Hartwell)

For video demonstrations by Deborah herself you can visit your “Trainer-to-go” at Self Magazine online: http://video.self.com/watch/trainer-to-go-the-moves-you-need-to-improve-your-run

May your runs be forever strong!

Sending Health & Happiness,

Kim x