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

image(3)

 

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

 

IMG_4708
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.

IMG_4704
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!

IMG_4709
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

 

 

Tone What You Own’s Go-to Grocery List

go to grocery list

Wanna know the secret to healthy eating? Let me let you into a little secret…it’s A LOT easier if you try to predominantly only stock the good stuff at home. If you have junk in the cupboards, its going to be very hard to say no to it. Too often we go to the cupboard for a quick browse and end up filling our faces with crap. But what if the food in the cupboard was still exciting and delicious but happened to be good for you?

I’m not saying it’s going to be easy but by stocking your fridge with the good stuff you’ll be more incline to reach for that. This will also help you prepare your meals in advance which is another important key factor in maintaining a healthy eating regime. My moto is to live a sustainable healthy lifestyle that’s easy to maintain. By stocking a healthy pantry at home it makes it a lot easier. Cooking foods from scratch in your kitchen also means you know exactly what’s gone into what you’re eating.

Anyone who knows me knows I’m a massive foodie. When someone asked me the other day at a wedding whether I was “allowed” to eat the marshmallows I was happily shoving in my face, I almost fell off my chair laughing. I firmly believe in the 80:20 rule. 80% of the time your good, eat clean, 20% you fall off the wagon and that’s ok. So as long as those naughty treats don’t turn into spiral binges then it’s fine by me. All too often we keep piling on the junk food because “it’s not going to make a  difference now”. This mindset is completely floored given that the more crap you eat the harder it’s going to be to get back on that health wagon.

Kimmyskitchen

Here’s my go-to grocery list; a list I have compiled of the foods I regularly stock in my cupboards. It’s by no means exhaustive or exclusive to what you should buy and eat! There are no diets in my books, just eating healthy and making sure it’s darn yummy (while your at it!) so is enjoyable to eat!! It’s the biggest fail safe. Instead of depriving yourself and feeling “guilty” for eating bad foods make your everyday food exciting and tasty. Eating clean will make you crave the bad stuff less. Annnnd if you still crave those naughty treats, 20% of the time & in moderation that’s fine by me!! Too many diets focus on food elimination. Don’t know about you, but if someone tells me not to have something that makes me crave it 10 times more. These so called diets aren’t maintainable. In no time you fall off the wagon, eat a tonne of bad stuff which pretty much eradicates the work you’ve just done. Eat healthy. Work out. Be kind to your body. Treat YO self! That’s my thinking anyway 😉

This is just a list of my personal foods that I buy and find effective. Feel free to mix things up! Lots of the more expensive whole food ingredients can be bought in bulk online. Remember to read the ingredients and don’t buy a product with masses of added preservatives that you can’t pronounce on the ingredients list! Lots of brands sneak in cheeky salts and sugars so buyer beware!

Next time you’re off to the shops why don’t you try experimenting with some different food products to complement your training and help you tone what you own! Here’s the list, I’ll be sure to add to it if I think of any more!…

  • Chia seeds
  • Oats
  • Green tea
  • Mixture of fruits: vary them so you don’t get bored of eating them. Berries (especially blueberries), apples, bananas, coconut, pomegranate, papaya, pineapple the list is endless! All tasty naturally sweet foods without the added preservatives
  • Lots of coloured veggies: asparagus, broccoli, kale, spinach, courgette, peppers, cucumber, cauliflower, carrots etc again mix them up
  • Sweet potatoes
  • Quinoa
  • Brown rice / brown rice pasta
  • Non fat natural Greek yoghurt, great for a mayo substitute or healthier dessert
  • Nuts (e.g. Almonds, macadamias, cashews, walnuts, pecans, pine nuts)
  • Nutbutters (eg. Almond butter, cashew butter, peanut butter): so great for energy just don’t go too wild on the portions & watch for those added nasties!
  • Avocado
  • Eggs
  • Meat (organic where possible): steak, lamb, turkey, chicken etc.
  • Fish (organic where possible): salmon, mackerel, sardines, sea bass, tuna steak etc
  • Goji berries
  • Flax seeds
  • Raw honey: for when your craving that sweet fix
  • High cacao content chocolate: I love Willie’s cacao which 85% pure chocolate goodness!
  • Coconut oil
  • Almond milk (I use unsweetened Almond Breeze)
  • Protein powder (I use Neat Nutrition, Organic hemp and pea protein powder)

Sending you health & happiness,

Kim x

Snowy Saturday Blueberry Smoothie

Snowy Saturday’s call for yoga & blueberry smoothies!

We’ve just landed back in New York from the holidays and there’s snow in the air! It’s a perfect Saturday to cuddle up warm inside. Today I did my home yoga practice with the snow falling outside and the candles on inside, so wonderful! After yoga I made this simple blueberry smoothie. It’s filled with antioxidants but so tasty too! Here’s how to make this simple smoothie:

Blueberry Milk Smoothie

Blend together:

  • 1 cup frozen blueberries
  • 1 frozen banana
  • 2 cup Almond Milk
  • 1/2 cup Water
  • 1 cup Ice
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Chia seeds

Enjoy. Have a great weekend!

Sending health & happiness,

Kim x

Banana ‘Nice’ Cream

FullSizeRender(1)So TGIT (Thank God It’s Thursday) is a thing. Thursday. That fabulous day when you’re so close to the weekend you can almost taste it. It’s the new Friday, bringing all sorts of naughty little cravings that you usually manage to keep at bay till your Friday night. Innocent as it sounds, it could be wrecking havoc with reaching your fitness goals. If you’re regularly reaching for junk on a Thursday night, that extends your slightly relaxed ‘weekend eating’ to a 4 day junk fest.

If you find yourself craving a little something sweet, here’s my simple, healthy recipe to keep you on the health wagon (till Friday at least). My friends go nuts for this substitute ice cream; super easy and surprisingly delicious banana ‘nice’ cream. You could even go crazy and have it on a Monday!

Banana ‘Nice’ Cream (makes 1 serving)

Ingredients:

  • 1 ready frozen ripe banana
  • 2 tbsp non fat plain Greek yoghurt (Fage is my personal favorite)
  • 2 chopped dates (stone removed)
  • 1 tsp cinnamon
  • 1 tbsp of almond butter (optional)
  1. Blend the frozen banana and yoghurt together using a food processor
  2. Add the chopped dates and cinnamon
  3. Serve in a bowl adding the almond butter on top if desired

Take that Thursday! You can have your sweet treat and eat it without completely demolishing the hard work you’ve put in all week. Enjoy!

Sending health & happiness, Kim x

Baked Eggs to Brunch Like a Boss

Happy Friday guys! The end of the week means one thing: weekend brunches are around the corner (Hooray!!) Brunch is one of my favorite things to do in New York. If you’re staying cosy inside out of the cold you can still ‘brunch like a boss’ with this healthy baked egg recipe. Super simple. Totally delicious.

Baked Eggs (makes 2 servings)

You will need:

  • 2 x ramekins

Ingredients:

  • 6 x eggs
  • A handful of mushrooms
  • A handful of cherry tomatoes
  • A handful of spinach
  • 1 tbsp coconut oil
  • 1/2 ripe avocado
  • 4 tbsp tomatoe puree (chopped tomatoes will also work)
  • 4 tbsp grated Parmesan (optional)
  1. Preheat oven to 350 degrees F.
  2. Using the coconut oil fry off the mushrooms, tomatoes and red onion in a pan.
  3. Once soft, place these in the ramekins with the sliced avocado & then the spinach layered on top (equally divided between the two dishes).
  4. Spoon the tomatoes on top of your layer of mushrooms, tomatoes, onions, spinach and avocado. Bake for 5 mins.
  5. Remove ramekins from the oven. Crack 3 eggs per ramekin carefully on top.
  6. Place in the oven at 350F. Cook until the whites are set but yolks are still runny (about 15-18 minutes). Turn the ramekins half way through adding the Parmesan if desired.

Serve by itself or with your favorite fresh bread and get brunching! Sourdough is my personal fave. I also like to sprinkle some chilli to give it a cheeky kick! Make yours just how you like it. Have a wonderful weekend.

Sending health & happiness,

Kim x

image1

Kimmy’s Overnight Oats

Having been away for a lot of the summer it’s so nice to be back in my apartment cooking my favorite healthy foods. As a personal trainer and fitness model people often ask me what I have for breakfast. Breakfast is one of the most important parts of a healthy lifestyle, it gets you set up and ready for whatever the day has to bring. Breakfast is an absolute must if your looking to get in shape. It stops you over eating later on in the day and ensures you start your day with a nutritious punch fueling mind, body & spirit.

One of my firm favs is “Overnight Oats”. Super simple, super tasty. They just need a touch of prep the night before, but no fuss, no muss in the morning…you’re off out the door ready & raring for your day! It’s great for breakfast to eat at home, as a “grab-and-go” brekkie or even as a healthy airport bite if you’ve got an early flight to catch – although from previous experience; better to eat it pre security check!

Here’s how I make this breakfast beaut:

Overnight Oats (makes 2 servings)

Ingredients:

  • 1 cup of steel cut or rolled oats
  • 2 cups almond milk
  • 1 chopped banana
  • 1 tbsp of cinnamon
  • 1 tbsp chia seeds
  • 2 tbsp flax seeds
  • 1 tbsp almond butter
  • Handful of blueberries

1) Place in a bowl: oats, almond milk, banana, cinnamon, chia seeds & flax seeds
2) Stir ingredients
3) Leave to rest in the fridge “overnight” (geddit!?)
4) Hey presto; in the morning add almond butter & blueberries

Done deal. That’s it! Super simple, super easy, super healthy. You’ll be surprised at how delicious it is. Much better for digestion too. Massive everyday winner.

Sending health & happiness, Kim x