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

 

 

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

Day 4 – Yoga sur la plage! Shoot day 2 – lets go!

Yesterday (then Tuesday) was a pretty epic day of traveling. Stockholm to London. Kill a couple of hours or three at the airport. Fly from London to Marseille ready for my next location shoot. My long day of travelling all finished with a crescendo of a crazed French taxi driver taking me to my hotel in Marseille. He was driving to the beat of otherwise extremely relaxing jazz music but clearly on a death wish. I told him j’adore le musique – perhaps less j’adore the fact that I was sure he was trying to kill me en route. With hotel mix ups and tanning/hair expeditions aplenty, I was finally settled into my hotel for the a second shoot location. I got some well earned kip and started the day ready to shoot with Zakti Activewear (now Wednesday). I briefly know the team having cast (model terminology for auditioned) with a couple of them in London. Everyone is wrapped head to toe in ultra warm clothing – luckily I included. We all mentally prepare ourselves for what we have been told is to be a very cold, Kimmy semi-naked day out on the beach. What fun! Fortunately, we’re in luck, the sun is shining! Not getting too excited mind…it is still winter after all. A fresh 8 degrees celsius.

We head down to the beach, it felt cold, but not utterly miserable as I was expecting. The team are in high spirits. The beautiful scenery is enough to put a smile on anyones face. Our target is 8-10 “looks” for the day. For the unfamiliar “shooter” that seems pretty manageable. Factor in lighting changes, lens changes, finding ‘the’ shot, multiple angles, outfit changes in the crew van or any place we can find kind enough to let us borrow “les toilette’ and you see that’s actually a ton of shots to get done – and its definitely not all as glamorous as it appears! Usually on shoots the aim is around 6-8 looks. So we have our work cut out for us. We crack on. First up yoga outfits, later it’s all fun and games in bikini’s.

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Marseille looking marvellous!

We actually manage to fly through the shots. Must because I’m such a great model 😉 (haha joke!) And thank God we did fly through them. The very kind and considerate crew of Zakti all the way from the art director to the photographer get that it’s freezing cold outside (contrary to what it looks like in the shots). It’s 8 degrees (tops) with a biting wind chill. The crew with their multiple layers feeling the chill were kindly very attentive to the fact that Kim, in her bikini clad get up would be freezing her bits off! Especially when I had to kick around in the extremely chilly sea!

For each look we would go for short and punchy rounds of shooting before quickly shoving me in Uggs, blankets and giant (oh so) beautifully cosy jackets! It’s (unsurprisingly) a big thing to try not to look cold in the shots – not a good look. This is something I’ve slowly learned how to endure and hopefully portray warm and fuzzy vibes in shots. With the looks rapidly being ticked off the list it wasn’t long before lunch time.

It was so nice to actually take in the scenery, and taste that infamous French seafood. I had the BEST sea bass dish. We were advised to trickle olive oil on the fish before eating it which is a nifty little trick. Super delicious! You could tell it was the the good and fresh stuff! I pretty much live for food so I alllllways get excited for lunchtimes on set. Especially when the food is this good. I’ve also been promised (if I’m very good and bash these last few semi-clad shots out) that I can have my oh so longed for French crepe. So with that in mind, I’m obviously on a mission to finish the shoot no matter how cold it gets and get my hands on the good stuff – forgetting the fact I did kinda just eat but you know…when in Francais!

A little more shooting, a lot more freezing and ta-dah we were done! I told the director she was my new favourite person on the planet – purely for the fact that she made allowances for pancake time into the shoot / travel schedule. We grabbed a crepe with the team. The standard Nutella was my go-to choice. Obviously epic.

Oh good, my mad taxi driver friend is back to take me to the airport! We (very rapidly) make our way to the airport. Then I’m soon on a plane home to London. I can’t wait to get back to my little London flat. Sadly my fiancee isn’t back quite yet but he will be soon. I’m actually really looking forward to getting back into my gym game. My schedule has been so full on I haven’t managed to squeeze a workout in. I haven’t worked out since Saturday, which might not be for some but is a pretty long time for me given that it’s Wednesday. Usually I don’t like to go any more than 2 days without a workout but needs must, such is life! In my head I know I’ll be back raring to go again in the gym tomorrow. Beating  myself up about not working out isn’t doing anyone any good.

On the plane home I grab my all important notepad and get planning for my classes and personal training sessions for the rest of the week. No rest for the wicked hey!? I’m excited to get back to my ‘other job’ having had a few days out of it. I land late Wednesday evening. The nature of the fitness industry is not on my side – oh silly hours you are not always my friend. No sooner do I land from my Marseille shoot, and coseying up to my bed at the stroke of midnight than I’m setting my alarm clock for 5.30am for teaching my early class…ouchy. Good job I love my job.

 

Day 5 – Home and back kicking people’s butts for a living   

So for those not particularly in the fitness training / teaching world (if you are soz to state the obvious!) ….the way these things work is that you’re either employed by a gym where you teach and personal train people. Or you freelance and go to many different gyms. With the modelling, personal training, teaching (and blogging!!) all sitting along side one another, it makes sense for me to freelance in different gyms. A natural part of this is that you inevitably end up moving around different studios at different points in your career.

My big new move was recently saying goodbye to teaching at Core Collective (even though I loved it so and will miss my regulars a ton!) and on to teaching my favourite HIIT (High Intensity Interval Training) style classes at (for what to me as a I learnt in New York, I call “Gym Mecca”); Equinox. Having been teaching there for the past 2 weeks I’m slowly settling in and absolutely loving life teaching there. Clients are raring to go and take their fitness extremely seriously. Giving me that extra kick up the butt to be on my A game and continue to develop as trainer. I also get to make this (below!) insane place my little fitness home, extra bonus points my training partner (Tara) trains there too – winning!!

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‘Gym Mecca’ – Equinox, High Street Kensington

First up I’m teaching my 7am class at Equinox called “Stacked!”. Completely my sort of in your face, in your space style of class that I love teaching. With a multitude of fitness ‘toys’ at your beck and call, we’re armed and ready to sweat by the bucket load. “Stacked!” as its called is an awesome structured HIIT class which uses pyramids of exercise to fatigue your muscles. I can’t wait to see some of my already regular clients and new faces a like.  A healthy 7am dose of HIIT training and we’re done.

The rest of the day I’m training myself (much needed after my break). I train with my training partner Tara as much as I can (God I’ve missed her – even if she does make me squat till I can’t feel my legs), and today we’re in training at Equinox. I’m back on home training turf, which means WE’RE back! Tara & I (aka #TwoToned) mixed up our strength training today with a full body workout. Back Squats for 7, 5 and 3 reps twice over, pull ups 7, 5, 3 twice over – we even had a cheeky bit of fun adding a weighted belt to the pull ups today – exciting! Add in a killer leg press finisher & we were Romeo DONE! It’s good to be back Blighty!

We  also have a great bit of banter with uber sporty Scott Ashley and Alex Nicoll we find also training at Equinox. They also happen to be on a double trouble type gym sesh. We helpfully assist them to add some more load to their leg presses. Making for a super fun workout all round. Especially for them! 😉

 

We finish up after an unusually luxurious hour and a half of training (we like to make our workouts short and punchy!) I sit down to a shake and a bit of work at the Equinox cafe before teaching the 12.30pm Tabata (also at Equinox). It felt great to be back. My classes kicked butt today!

Personal training clients are booked in for the rest of the afternoon at my PT clinic Eqvvs Personal Training so it’s on to them next. After that I’ll be teaching my 2 HIIT classes at Grace Belgravia (till 8.30pm)….wowser – a casual 15 hour day. Good job tomorrow is looking like its easing up (for now at least!). I’m very ready to see my boy and very ready for bed!

So with that, we are almost done with my week in the life of, I hope you’ve found it interesting! Stay tuned for the last of my week coming next up on the Tone What You Own blog.

Happy almost end of the week!

Sending health & happiness,

Kim x

 

 

 

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

So it’s Valentine’s morning. The suns shining. People are waking up to cutesy, romantic (uber cheese) but uber cute displays of affection from their significant others. I’m up at 6am to catch my flight to Stockholm. Not so romantic. My fiancee and I have somehow managed to achieve some sort of award for most miles put between us specifically on Valentines Day. I, on my way to snowy Sweden, he waking up to the oh so beautiful but mentally cold mountains of Montreal. Both on work trips. How very unromantic but also pretty darn cool given how much we both love to travel and explore the world!

Whilst en route to Stockholm it suddenly struck me that I get asked a ton about my modelling shoots but have never actually blogged about them. So this week I’m letting you into my weirdly wonderful, usually random, always fun and adventure filled world of modelling. Needless to say as I’m also a personal trainer, fitness instructor (and blogger!) my days gets pretty busy. This week is no exception…Here’s what the beginning part of my week looked liked. Stay tuned for more later this week…

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Portia working it on set for Stadium

 

Kim the Fitness Model 

Although I modelled for 5 years as a fashion model with some of the top agencies in London (Storm) and New York (Wilhelmina) . It’s now that I feel that I have found my feet and my real “model flow”. Much more often the case nowadays I find myself modelling for brands or shoots which increasingly have a more athletic theme to them. Whether it be for a fitness brand, a fashion brand with a fitness division, workout videos or for health magazines.

H&F Cover Jan 2016
I was so pleased when I found out I was going to be on the January cover of Health&Fitness, what a privilege!

My now London agents MiLK Model Management and W Model Management (my sports agency) have seen a huge increase in the amount of brands getting involved in the London ‘fitness movement’. As a trainer it’s also great to see this movement. More and more people want to know more about fitness, how to keep in shape and how to look good whilst your doing it. No longer are the people of London worried about being seen in their gym wear, or post sweaty gym sesh. Many usually hitting some sort of new hip and trendy health hang out, Londoners are getting the ‘health kick’. So the move to more fitness based shoots was a naturally extension of my modelling and fitness career. Living life in the sweaty lane was something I learned to adore and completely immerse myself in when I was living stateside in New York. So it’s such a wonderful thing that more and more people in London and the globe over are starting to warm to this way of life and join me in that fast, fun, exhilarating sweaty lane.

So without further ado this is a glimpse of the first part of my (completely hectic, crazy but fabulously exciting) week in my fitness modelling/training world…

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Chilly but beautiful Sweden!

Day 1: Stadium Shoot, Stockholm A V-day city break with my #fitfam 

Why yes of course the week starts on a Sunday! It’s go time! I’m on my way to the airport for the snowy sights of Stockholm. It also happens to be Valentines Day….so sticking with ‘that’ Valentine theme…I’m off to meet another model from my agency who is also shooting with me in Stockholm….Portia – one half of ‘Model Fit Life’ (from W model management) and whom I have now appointed my Valentine for the day. We fly in separately to Stockholm because of our different work schedules. The plan is to meet in the city centre once we catch up with one another – yeaaah good luck with that! Haha. On the cards….we’ve been lucky enough to be flown in a day early for our shoot. Meaning we get to go and explore the city as much as physically possible for Sunday afternoon and evening before shooting on Monday. Sunday afternoon in Stockholm should be interesting considering we’ve been told that is apparently notably the quietest time we could have (not) chosen to play in the city. But we won’t let that us stop us. We also won’t let stop us the fact that it is going to be F***** freezing. We proudly sport our most tacky tourist hats, city maps and cameras at the ready. Both being ‘that’ kind of fit gal, we’re definitely keen for a workout too at some point if we can…maybe that will be all there is to do on a slow Stockholm Sunday 😉 but I very much doubt that!

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Eggs & Avo, the best start to a trip!

So after some cracking (geddittt 😉 ) eggs and avo for brekkie and the standard airport mooch, I’m on a plane and landing in snowy Stockholm. As I glimpse at the ground from the plane…crap it’s actually snowing. Of course it’s snowing. It’s Sweden. In February…. I’m wearing 7/8 leggings (WITH mesh), ankle socks & trainers. Bravo Kim. People are looking at me like I’m nuts. I am nuts. People have also taken to presuming I’m Swedish which is quite amusing. They definitely think I’m heading back to “the motherland”. Yes my aunties Swedish. Yes my cousins are. Yes I’m blonde & blue eyed. Nope still not Swedish! Fun to pretend though hey!?

So my day embracing full on tacky tourist was quite sweet really. The other model was delayed on the flight over (poor Portia) so it was little old me playing Dora the explorer by myself. Something I’ve learned to embrace and love on these work trips. Even if I only have a matter of hours I try to really make an effort to go and explore, even if it’s just for a quick stroll. I managed to explore quite a bit in the short time I was there, but geeeez it was cold. My knee wripped jeans & ankle boots were definitely not snow material! – Again, kudos on the packing front Kimmy- still not smashing that part of the travels! A lot of the afternoon was spent ordering a vast array of hot beverages to keep my hands from freezing off, the pinnacle of which was my delicious hot chocolate and marshmallows (it was THAT cold). Whilst my hands warmed I planned my next (all be it extremely vague) route.

 

I pretty much got a taxi to drop my smack bang central of Stockholm where I really enjoyed just walking around, seeing the beautiful building, shops and coffee bars. I some how navigated my way back through the Old Town and on to hip and trendy Soldermalm where Portia finally caught up with me – starving and raring for some grub!

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Portia & I then proceeded to have the lovely kind of fitfam date I’ve come to expect from my fellow fitness girls. We found a “Banana’s” (literally the name of it) eatery which had a vegan menu that was thaaa bomb – We also ordered so delicious tuna and vino! We were starving! The Swedes have definitely got the right idea about food. Healthy and delicious….Happy Kimmy! A glass of red wine down & we were back to the hotel ready to get some sleep for the shoot tomorrow. That workout may be a little over optimistic and do you know what…that’s just fine by me. Balance, moderation and doing whatever you can with what you’ve got, when you’ve got a feaible time to do it is the key. This trip was always going to be a flying visit and full on from the get go. So maybe we don’t workout. What I’ve learnt is that you have to give it all to your workouts, staying healthy where you can. Not beating yourself up where you can’t, but later damage controlling that by getting back on the health kick. A happy (non stressed) body is a healthy body that glows from the inside out.

Day 2 – Oh we’re actually here to work? OK Let’s shoot! 

Shooting for Stadium

So being Kim and a little how shall we say “blonde” at times I may have taken my agents description of my shoot for “Stadium” a little too literally. I soon learn we’re not actually shooting for the Stadium of Stockholm (as I’ve so proudly told so many people – doh!), but for the fabulously fashion forward Swedish activewear retailer “Stadium”. Portia got this. Kim did not. Haha. Either way, we were both super excited to get shooting together and knew we were in for something super cool.

 

Up and at ‘em in the morning we had the luxury of the studio being right next to our hotel – unheard of. Soon we’re chomping on Swedish style brekkie – think the standard bread, cheese & hard boiled eggs before getting into hair and make up. Luckily were in the studio all day today – don’t quite fancy the minus 4 degree weather outside. Although on a side note that’s not unheard in modeling industry. You never quite know what to expect. There are a huge number of icy cold shoots that take place outside – usually in swimwear. Usually the depths of winter. Oh the joys of the fashion industry and its seasons. I digress….so lucky today we’re bringing the summer to Stockholm in the studio. We’re shooting beach activewear. Think tan to the max, extensions, bronzer, bronzer & more bronzer. Actually a great little esteem boost for the bod – in my opinion everyone looks better in a tan! Better still one bought about without the sun damage. So we’re feeling fresh and happy. The shoot is a rather epic 12 hour one (there goes that workout) but it’s super cool. Without being able to divulge too much information. Think splashing around in water, fresh super cool swimwear meets activewear – my kinda thaaang! Great people. Great fun. Awesome shots! Keep an eye out for our campaign out in store and online for Stadium in May. We can’t wait to see the results! Thanks for having us Stadium!

Finishing up at 9pm we didn’t get too much of chance to explore Stockholm in the evening. We settled for a super laid back (but still lovely) dinner in Soldermalm recommended by a local we spoke to. Then it was off to bed. I was flying out first thing in the morning. I’m taking a flight from Stockholm to London, then straight from London to Marseille to my next shoot.

Day 3 – Bye bye Stockholm….Hello Marseille

So now having been in Stockholm for the best part of a day and half and settled (sort of) into Stockholm we’re straight back on the plane home to London again. I grab a quick bite to eat and then am on my way to the airport. Sweden has its gorgeous sunny hat on to wave me off the airport. I take one last glance at the city from the cab (grab an obligatory Daim bar) and then head off for my flight home. No sooner do I land back in London I’m back on a flight to Marseille for my next location shoot. Tough job but someone’s gotta do it riiiiight? 😉

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Traveling has to be my absolute favourite thing about modelling. I adore the people I work with and especially now modelling fitness which is completely in line with my love of ‘all fitness evrrrrything’ that you would come to expect from a personal trainer and avid gym junkie. But the travel…how lucky we are that our job allows us to explore places people dream of. I’ve always been grateful for this. Another huge bonus of this type of work based travel is that the shoots are usually on location because we need a great back drop – hence we go to the coolest places! Next up on my adventures…France where I’ll be shooting for the brand Zakti yoga.

In my mind I’m thinking….swim suits and yoga attire on the beautifully sun lit coast of the South of France (obvs its going to be boiling….right?!) ….yeah not so much. My so called “friends” enlighten me that it is indeed still winter. That ‘boiling hot’ rivera, might be much more breezy and blustery than I planned. However, I plan on sacking it up and making the flippin’ most of it! I plan on grabbing some very French dinner (my favourite!) and hitting the hay nice and early, ready for shooting tomorrow! It’s been a busy couple of days!

Stay tuned for the rest of my week avec shoots, training and teaching my favourite fitness classes all to come!

Till then, 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

Resolving for the year – Not Just January!

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Get focus and ready for your most awesome fitness year yet!

So the parties are over. The New Year has been brought in. Obligatory resolutions are rife and free flowing. The gyms are once again rammed with good intentions and people launching themselves into drastic new fitness resolutions. Sadly, this new fabulous burst of energy and urge to reach those goals slowly fades. It can soon lead to frustrations when big, awe inspiring resolutions don’t quite pick up the pace they were expected to. How can you make sure that those fitness resolutions keep their new year spirit all year long? As a personal trainer and seasoned gym goer here’s my top tips for grabbing your 2016 fitness goals by the balls!  

  1. Break it down – Drop 6 dress sizes. Stop drinking. Stop smoking. World peace…amazing. But these are all big big things to achieve. Break your goals down. So you want to get a bit fitter for 2016. How can you do that? What can you have as a short term goal that will help you achieve the longer term dream? What areas in particular would you like to improve? What measures can you take and actively take check of? Perhaps it’s going to the gym 2 to 3 times a week and keeping a fitness diary. Maybe its taking on a new fitness class. Maybe right now you feel like you can only run a lap around the block. Lets make it a little further each week. Lets pace ourselves so we don’t set out for a marathon, but for a mile. Much kinder on mind, body and spirit – and 100% on the road to success. The marathon will come, but first we have to grow and learn how to run before we can go further, faster, stronger. Earn your progression.
  2. Slow and steady wins the race – We all know we start out with these huge ideas and intentions. Only for them to fail at the first hurdle. Be realist. Set achievable goals. OK, so we want to be able to run for a little longer. Lets trying adding half a mile on that run. Or let’s run that shorter run a little bit faster. If you are working on something like running but barely make the block, then don’t beat yourself up when you can’t run 5 miles on your first try. “Rome wasn’t built in a day, but they worked on it every single day.” Consistency, focus and dedication will win the race. It will feel a lot nicer doing it too and when your there? That feeling will be better than any short cut out there. Be in it for the long haul.
  3. Shout about it!Be accountable for your goals. Let people know about your short and long term plans. By making people aware of what you want to achieve you’ll make yourself more accountable for success. Discuss what you want to do with people in the know. They can make the “How are you going to get there?” question a little easier.
  4. Set a timeframe. Do you have a certain date in mind that you’re aiming for? Maybe its a birthday, a wedding? Try to have something as a goal post, the light to aim for. It’s that much harder to keep focussed if you don’t have something to aim for. Fitness for ‘fitness-sake’ is not always the most motivating – especially on those cold dark mornings and nights. Perhaps sign up for a 10K race, triathlon, mud run. Whatever get’s you excited to go out and smash those goals!
  5. Above all else aim for happiness. Too often drastic goals and measures lead to being utterly miserable. Eat the cake. Have a glass of wine. Go for sustainable long term plans vs. the short term drastic measures. 80% of the time your ‘good’, healthy, focussed, 20% its ok to not be. Do whatever makes your heart sing. There’s no point chasing goals that will make you unhappy. If you reallllly don’t like running. Don’t run. There’s plenty other ways to get in shape. I don’t like spinning, but will be the first in line for boxing!

So, lets re-evaluate those goals. Get dedicated. Get focused. What are your short term and long term goals? Mine is as simple as getting my glutes stronger (with the added benefit of that little bit bigger, curvier booty! 😉 ) I will therefore be focussing a lot on my lower body. Upping my squat, lunge, deadlift and hip extension game. Taking check of the differences on a regular basis. Wish me luck! & I wish you every success with yours, and in your 2016! Remember one goal at a time. Focus. Perseverance. 110% heart. 110%effort.

Till next time.

Sending health & happiness,

Kim x

(Photos by: James Farrell photography, New York)

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Keep smiling. Make happiness your number one priority!

Monday Reset Juice

Monday reset2

Phew! That was one corker of a weekend. Frolics and double the fun at our friends joint 30th Birthday celebrations. Wowser. Needless to say its left my body feeling…ummm..how do you say…a little less than pure. Time to push the Monday reset button and get focussed on a strong, healthy, fitness fuelled week ahead. If you maybe had a little ‘too much’ fun over the weekend (is there such a thing?) Or perhaps you’re on the Dryatholon thing and maybe stuffed a little too much unhealthy grub to make up for it?! (I know your games – you little rebel you!) Try this Monday morning green juice to detox, reset and focus your intentions for the week ahead…

Ingredients

  • 2 small apples
  • 2 big handfuls of kale
  • 1 cucumber
  • 2 celery sticks
  • 1 lemon
  • A small knob of ginger (depending how zingy you like your juices)
  • A handful of mint
  1. Wash all the ingredients. Chop them to fit in your juicer.
  2. Juice all the ingredients.
  3. Stir well. Pour into a glass and drink immediately.

 

Monday Reset

 

Happy Monday guys – hope you have a smashing week! 🙂 Go get ’em tiger!

Sending health & happiness,

Kim x

5 Tips for Staying Strong All Winter Long

 

We’ve all been there. Gym kit on (or very close to being on), finally gearing yourself up for that run, you look out the window…it’s dark, cold and ultimately all very un-alluring. So it’s back to the sofa I guess?….Not so fast! Here’s my top 5 tips for staying strong all winter long – even when it looks like the apocalypse is upon us outside!

  1. Stop overthinking it 
    • Usually it looks worse than it is. More often than not it’s a case of sacking it up and getting out there. Once your outside getting the blood pumping, the endorphins flowing and breathing in that fresh air, you’ll start to get yourself into your workout. Sitting inside glaring out the window watching each rain cloud come in (or not!) isn’t doing anyone any good. The intention to get an outdoor workout was there but we all too easily let the doubt in our mind conquer us. Essentially by the time you thought about starting and had a little dither about it, you may as well have gone and got it done. Even if it was a quick 15 minute run, or perhaps some sprint training, chances are you’ll feel a world better for doing it than not.
    • Where your dedication will prevail is in your ability to remain un-phased by external forces that you have no power over. If you let the weather dictate your workouts then your leaving achieving your goals to chance. Although a bit of a cliche…summer bodies ARE made in the winter. There’s a reason why the fitness buff’s you know are in the gym throughout the year. “Rome wasn’t built in a day…but they worked on it every single day” – and that’s not just the days leading up to your big summer holiday!
  2. Incorporate it into your day
    • Doesn’t the time just seem to fly by? How are we almost mid January already? There barely seems enough time to get work and the household chores done, let alone a bit of down time – so when on earth can we fit in that workout? The struggle is real! A great way of getting your workout in (especially in those cold, dark winter days) is to somehow incorporate the workout into your day. If you find a formula that works for you, it will be that much easier to sustain
      your fitness regime. If you can, run or cycle to or from work. Pack your gym kit the night before and hit the gym early doors before work or straight after work.
    • IMG_2854
      My commuting running adventures!                                                             Instagram: @kimhartwell 
    • Personally I find it that much harder to get the motivation up to go to the gym once I’ve come home and got settled with that lovely warming (not to mention homely) cup of tea. The other week I knew the only opportunity that I would have to workout would be to run home from work. I was so busy in the day that I wouldn’t get a chance to go to the gym. I knew the second I got home the chances of me going back out for my workout were pretty slim. So, 7 miles later I was home. I had a real sense of achievement. I managed to get the workout in. I scaled quite a nice distance through my mileage home. Saw some good sights, beat the time it would have taken on a stuffy tube and saved that travel card fare! Happy days! If you prepare for this sort of thing, pack your bag (lightly), take some headphones, take a backpack; it isn’t all bad. Time saving fitness – now that’s my sort of workout.
  3. Layer up
    • My dad once told me: “there’s no such thing as bad weather; just bad outfit choices”. It’s a phrase which made a remarkable amount of sense to me and one that I use when training outdoors. You’ll only be cold if you’re not appropriately dressed for the occasion. If its raining wear a waterproof. If it’s windy wear something that works as a wind breaker. If its cold, layer up! Chilly hands? Wear some sweat wicking gloves. I see a surprising amount of people neglect this on cold winter days. Our bodies actually like working out in temperatures around 7-10 degrees celsius, so now it’s just YOU that needs convincing! And that rain? Our bodies are made of about 70% of the stuff! Sooooo that rainy run isn’t going to be all that bad for us after all!
  4. Tune in
    • For me I find it difficult to really get going and get into my runs or outdoor training (or indoor for that matter) without some good music behind me to motivate me. Check out my Spotify Playlists for my music to help get you raring to go and get you on the way out that door!
  5. Have a plan B
    • OK I get it…sometimes, THAT rain and THAT wind just ain’t gonna fly today. Have a back up option so there’s no getting out of your workout for the day. Can’t run? Have that back up bodyweight workout plan as your plan B. Need inspiration on what you can do without a gym and inside? Have a look at the Tone What You Own Bodyweight Workout for inspiration.

Above all else…have fun with it. Get muddy. Get sweaty. Get a little soggy! Take on the challenge and win. Get that summer body from the fruits of your winter labour and feel darn good ‘n’ proud about it. Till next time…Happy workouts my winter warriors!

Sending health & happiness,

Kim x

 

 

 

 

Halloween Treat Detox Juice

Halloween Detox
Instagram: @kimhartwell

Munched on one too many left over Halloween treats this week? Detox & reset with this simple green juice recipe. Just simply put all ingredients into a juicer. Add ice if desired to serve….

Halloween Treat Detox Juice
2 cups of kale
1 lemon
A generous serving of ginger (depending how zingy you like your juice)
1 apple
3 sticks of celery
1 cucumber

& POOF! as if by witchy magic those tricksy treats never happened. Now to enjoy some of that fabulously Autumnal London…

Autumn London

Till next time, Tone What You Own!

Sending health & happiness,

Kim x

Green Supreme Scrambled Eggs

This recipe is awesomely simply and great for pre or post workouts. Full of protein and green goodness to nourish, fuel and revitalise your body. Enjoy this quick and healthy dish at any time of the day!

IMG_9048

serves: 1

You will need:

– 2 eggs

– A small cup of quinoa (you can buy it ready made for an extra quick fix but make sure its not got any added nasty’s in it)

– ¼ sliced large avocado

– 3-4 asparagus stems (chopped)

– A large handful of kale

– A small handful of walnuts (you can also add pine nuts)

– A tsp of chia seeds

– 2 tbsp of pesto

– Optional shaved parmesan to serve

– A tsp of coconut oil or olive oil to cook your ingredients with

How to make it:

1. Start by frying of the asparagus with the olive oil or coconut oil for a couple of minutes in a pan

2. Then add the kale into the pan and fry for a minute or so, until it begins to wilt

3. Now the quinoa, chia seeds and pesto, fry for a couple more minutes

4. Add the eggs, stirring them to create scrambled eggs. Heat until the eggs are cooked

5. Add the avocado

6. Remove from heat, add nuts and (optional) parmesan shavings to serve

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Tasty, simple, nutritious! Watch out on the Superdry Blog and on the Superdryglobal instagram channel for the next instalment from the Superdry Sport Survival pack.

Sending health and happiness,

Kim x

SuperdrySport x Tone What You Own’s Overnight Oats

FullSizeRender (1)

Hi guys! I’ve teamed up with Superdry and their awesome SuperdrySport range to bring you our “Fitness Survival Pack”. Included in this are some nutritional recipes that complement your workout regimes. Up first Overnight Oats…

Find making a healthy breakfast hard work in the mornings? Are you all too often flying out the door with little or nothing to eat before work? Then you’re missing out on a fabulous opportunity to nourish and fuel that wonderful body of yours! So, I have the answer for you….

These super delicious oats work best when left overnight so can be pre-prepared. They’re a great source of nutrition to get you going in the morning. You don’t have to stick rigidly to the ingredients list either, mix it up with different fruits, or perhaps adding some Cacoa for some lovely chocolate goodness (Jog on Coco Pops!)

Preparation time is minimal and ingredients are kept pretty simple meaning the recipe is perfect for all you busy health bunnies out there! I am a personal trainer (not a nutritionalist) the aim of these recipes are to give you an idea on simple and attainable healthy cooking (for cooks and non-cooks a like!) If I can cook it, you can! This one doesn’t even require cooking – just soaking! 😉

Consistent nutrition is absolutely fundamental to Tone What You Own! Recipes found on the blog (and clean recipes found elsewhere) serve as a fantastic supplement to your workouts. This is one of my absolute favourite, simple, healthy breakfast recipes. I hope you enjoy these oats as much as I do. The texture some people can find a little strange at first, but certainly something you get used to. You end up with a really lovely creamy version of porridge that’s great for you and keeps you fuller for longer! Here you go, let me know what you think, I’d love to hear from you!

Tone What You Own’s Overnight Oats

Serves 1

You will need:

  • A jar or bowl to soak them in overnight
  • ½ ripe banana
  • A handful of blueberries
  • A small cup of oats
  • A tbsp of goji berries
  • A small handful of nuts (preferably raw, I like to use cashews, macadamias, walnuts and pecans – mix it up a bit!)
  • A tbsp of desiccated coconut
  • A tbsp. of almond butter (preferably with no added preservatives like sugars and salts!)
  • A tbsp. of chia seeds
  • 1/2 cup of water
  • 1/2 cup of almond milk (I like to use the brand Almond Breeze’s “Unsweetened Almond Milk) (the aim is to have equal parts almond milk and water so you may need to experiment with water and almond milk measures based on your chosen jar/bowl)

OOS

  1. Add banana, oats, chia seeds, nuts, goji berries, coconut and chia seeds into your jar or bowl
  2. Add to this the water and almond milk. In this recipe I have used a ratio of 1:1 water: almond milk. If you like it creamy; add more milk, more fluid; add more water. The liquid needs to completely cover all of the ingredients as it will soak in overnight.
  3. Stir, or shake the ingredients (if using a lidded jar)
  4. Leave to soak overnight in the fridge
  5. Remove it from your fridge in the morning
  6. Add a spoon of your favourite nut butter to add a bit of crunch – my favourite is almond butter! YUM!

If you prefer, you can warm your overnight oats slightly on the hob after you take them out the fridge to take off the chill. I personally like mine cold. Ta-da! Now you can enjoy a great grab and go breakfast option full of energy to power you through your day. Perfect for mornings on the move!

Sending health and happiness,

Kim x

Remember if you look good at the gym, you feel good and will be motivated to push yourself further. Why not check out the coolest new workout wear from SuperdrySport online at: http://www.superdry.com/womens/superdry-sport