Wednesday 15th March 2017
As I look out to the 25 people that are taking part in my new fitness class PULSE, this is the moment I realise I’ve made the right decision in changing my career at the age of 27.
12 months ago I was in a situation I really didn’t like.
I’d made a change from Events Manager to Project Manager and found it just wasn’t for me.
I no longer wanted someone as my boss, I wanted to be MY OWN BOSS!
Let’s take it back a few years…
This was the month and year that I graduated from Brunel University with a First Class Honours Degree in Sports Science, excited for my future career ahead.
After volunteering on the Netball Committee and within the Students Union on a number of projects, I knew that organising things was my bag. Ideally I wanted to be a part of the Olympic Committee, organising the most prestigious event in the world.
Unfortunately, I had very little experience to my name and knowing Seb Coe would not take me on as part of the team, I took on a Sports Admin and Co-ordination role for a company that ran outdoor Boot Camp franchises.
My time working and living in London didn’t appear what it was all cracked up to be and I moved back to my hometown of Milton Keynes working my way up through a number of roles and companies to finally get me to my dream title of Event Manager.
Most of the jobs I’ve had, have had a sports link but nothing directly which allowed me to be active on a daily or regular basis. Once I moved back home, this is when my relationship with eating well, running and the gym was ignited.
Running is one my main passions and since buying my first pair of runners in 2012 I’ve run countless ParkRuns, 10ks, Half Marathons and even the London Marathon back in 2014.
My interest in fuelling my running and workouts has always grown and I have embraced the boom of social media, following many inspirational accounts for motivation, workout routines and healthy recipe ideas. I’ve always loved weight training in the gym to build up my strength and always used it as an alternative therapy whenever I’ve become injured from running.
Back to my career… after being at a great company for 2 ½ years, I wanted a new challenge and decided to move on.
A few months down the line, I was soon that person who woke up with the dreaded ‘I do not want to go to work today feeling’.
I have always sworn that I would never let myself be that person.
So, as impulsive as I am, I knew something had to change.
After watching so many inspirational role models online turning their passion into a reality, I knew that I had to do the same.
I would make it my mission to help as many people as possible to lead a happy, healthy and confident lifestyle by teaching and inspiring others, just like the journey I had been on with discovering running and educating myself on good nutrition.
After research into various courses I signed onto a Personal Training course with Premier Training which was part-time at weekends and fitted around me.
It was around this time that I was also offered the opportunity to go back to RacingLine, the company which I’d been able to survive at longest (haha)! (My Grandparents find it hilarious I’ve had so many jobs, it must be a generation thing, where they stayed in one job until they retired!!).
So that was it… I became a Freelance Events Manager and was finally my OWN BOSS!
I brainstormed my business and this is when ‘CLEAN COACH KATIE’ was born.
I set up multiple social media accounts and started letting people know what I was doing and my plans for the future.
I began documenting my journey and began to grow a small local following. Being a part of a local running club (The Redway Runners) has been a perfect opportunity to network and start building links within the community.
As I have always posted on Facebook about my running journey, people were quite aware of my interest in Sports, Health & Fitness and naturally were very supportive of what I set out to achieve.
In January of this year I qualified as a Personal Trainer and have been able to take forward all of the knowledge I’ve acquired over the years, alongside my degree to begin Personal Training with clients on a 121 basis.
The weekend after my course I held a launch event which I absolutely loved! It created a great opportunity and this is where I gained my first clients ☺
I’ve built a great relationship with Children with Cancer UK, the charity I’m running the London Marathon for and they have since posted one of my blogs on their website.
Three weeks ago I launched my weekly fitness class, PULSE and have seen an increase in numbers each week!
Each week I am continually building an incredible client base, meeting amazing people who motivate and inspire me with their stories and goals. It gives me such a great feeling to know that I am able to help others achieve their vision.
As opportunities begin to flood in and the messages I receive on a weekly basis from client’s ecstatic to tell me of their progress, it reconfirms that going from PM to PT really was the best decision I have ever made.
But to be honest, because I love what I do, it doesn’t feel like work. Each day I wake up with a huge smile on my face, knowing today that I may motivate at least one person to make a positive change in their lives.
I am in a ‘transitional’ phase of my career, hoping that one-day Clean Coach Katie will be my sole focus and main form of income. However, I know that I have to put the hard work and long hours in now to reap the rewards later.
I’ve not set a time frame on when this transition will be, but know that one day it will come and the day it does, I will know it’s the right time.
All I can say, is that right now, I’m loving what I’m doing and I’m VERY excited for what the future holds!
This blog was written for OneShoo and can be found here: OneShoo Blog
The weekend has arrived and with that comes many social plans, often including eating out.
You’ve tried really hard all week to eat well, have exercised or been to the gym and are scared to undo all your hard work with a blow-out meal.
This is how I used to feel, which is kind of upsetting.
Just because you have health or fitness goals, these should not be compromised over sharing valuable time with friends, families and loved ones.
Over the years I have found ways to eat healthier when eating out and would like to share this knowledge with.
Clean Coach Katie’s Tips When Eating Out:
- If you know where you’re heading to for dinner, read the menu before entering the restaurant. Check out what is on offer and what options are available to you.
- If you’re in a group, order your meal first. You’re more likely to stick with your healthier choice if are the first to speak to the waiter/waitress. If you hear someone else is ordering chips before you’ve made your mind up, you’re more likely to change what you are having.
- When you are in the restaurant don’t be afraid to ask for things to be changed from your meal – the chef’s should be and will be flexible. Ask for the serving of sauce on the side, swap out chips for a portion of vegetables or a side salad.
- Ask for your food to be grilled or baked. Avoid the words ‘fried’ or ‘battered’. Eating grilled meat or fish will be cooked in a better way without additional greasy oil.
- Add a side of vegetables or salad to your meal. These will add volume to your dinner without extortionate calories. Creamed spinach, however, does not count! 😉
- Opt for water over a drink like a Coke or Lemonade. If this is too plain, ask for a Lime or Blackcurrant Cordial with soda water, as an alternative.
- Choose rice or a jacket potato over chips. Those sweet potatoes fries taste good, but they’re probably not home-made and deep fat fried.
- Don’t allow others to pass judgement on your choices. Friends should appreciate if you’re on your own personal development or health and fitness journey.
- And if you do end up eating dessert, don’t beat yourself up about it – enjoy it. Food is not there to make us feel guilty. Wake up the next day, drink lots of water and exercise when you can.
Hope these simple and easy tips help you out this weekend 🙂
We all often hear or say the cliché phrase, I’ll start again on Monday.
Monday comes along… We have the best intentions and by 11am we’re crying out for the biscuit tin with our mid-morning cup of tea; dreading the bland and unappetising lunch we’ve got waiting for us on our lunch hour. We’ve all been there and failed miserably.
Most of us have tried these quick-fix diets that are meant to get us into shape via a 7 day detox days, 2 week blast or monthly plans. We’re promised the world, allured in by the apparent results, get disheartened when we see no progress and quit before we’ve even really started. There’s so much information out there in the market with various products selling us the ‘quick fix’ weight loss solution. I must admit I’ve tried and tested a few and like most others have failed. We stay on track for 5 days, the weekend arrives and we’re undoing all of the hard work we’ve had to endure over the past few days by eating everything that comes into sight.
This is why I’m such a strong believer in BALANCE. To stay motivated, working out shouldn’t have to be a chore, it should be a choice. Eating foods should be enjoyable, not torture.
Here’s some of my top tips to stay motivated:
- Take the time to think about the exercise you enjoy, whether that be, walking, running, yoga, swimming, cycling, boxing. Try and incorporate this into your weekly routine and as you begin to enjoy what you are doing and you see results, it will become less of an imposition and more of a lifestyle.
- Plan your meals ahead and buy your ingredients in advance at the weekend. Take that little time out to look after your body and health. You’ll be ever so grateful when you start to look and feel amazing. Gain inspiration from Pinterest, online recipes, Instagram. The amount of free resource out there is unbelievable. If you are unsure, at all opportunities, cook with fresh ingredients. Ditch the processed rubbish and stick to whole and unpackaged foods.
- Find a friend to begin this journey with. It is so much easier when you have encouragement from someone else. They will guide you and help uplift you throughout the process. They will push you through that evening’s workout and help keep you on track with your meal and food choices. They can offer you advice and wisdom and is a great way to keep yourself accountable.
- Keep a food and workout journal. Detail the choices you make and the workouts you complete. You’ll begin to understand the foods that work well for you and trend any patterns where your routine may be lacking. It’s interesting to look back on and a fantastic way to track your progress.
- If you struggle to find the motivation after work as you feel lethargic and tired, workout in the morning. This seems like a hard feat to try now. But once you’re in a routine, you’ll feel amazing and if you do finish work one day and fancy a night in front of the TV, then you’ll feel a great sense of satisfaction knowing you’ve already done your workout for the day!
- Set yourself small goals. These do not necessarily have to be about losing weight. It could be to aim to workout three times this week, try out a new class at the gym or if you currently skip breakfast, aim to eat a small meal each morning for 2 weeks. If you set these smaller goals and stick to them it will help to keep on track and encourage to set bigger goals next time. Once you have the self-belief, anything will be possible.
- And last but by no means by least… If you have a bad day, do not worry! Do not feel guilty or allow this to set you back. Start the next day afresh, forget about any previous mistakes and get straight back on track. Give that next workout your all, keep drinking plenty of water and try not to dwell on the past.
I hope some of these tips help to keep you stay motivated and on track with your goals!
Clean Coach Katie
A couple of months back I opened up to you all in another blog post about my current ‘running status’ and at that point was injured, AGAIN.
After returning from holiday at the start of July, I had multiple blood tests, physio appointments and an appointment with my GP. I managed to get an MRI via the GP referral for my leg too, something I’ve been wanting for a while but never had the opportunity to have. This was a first time experience for me and something I was quite hesitant about. I had been warned about the noise of the MRI machine from many people and also how claustrophobic the experience can be. Luckily I only had to have my body from the waist down inside the MRI machine and was given headphones to block out the sound. All in all, the process was less painful than expected and I was eager to find out the results.
I had the blood tests examined by both a physiotherapist and the GP at the musco-skeletal clinic and both commented on how good my results were! On paper I’m actually super healthy and even my calcium levels were above average which wouldn’t be normal with any bone problems.
On Wednesday this week I had a follow up appointment after the MRI to reveal that there were no traumas i.e. no stress fractures and no broken bones. You’d think I would have taken this as good news but at the time couldn’t understand why I’d recently experienced so much pain again. The doctor continued to tell me that I now have thickening around the bone where I’ve had the stress fractures before and appeared to have healed well. My muscles showed inflammation which caused the pain. In basic terms the swelling of muscles in my legs was rubbing against the bone and caused the excruciating discomfort. As my leg is still in the healing process I will have to continually be careful of the intensity of exercise or running I do and manage this on a long term basis. It does also mean that I’m not ruled out of running long term, woohoo!
Since my injury I’ve been continuing my strength work at the gym and also been trying to maintain my fitness levels on the stationary bike and cross trainer. My leg is feeling almost ready to begin running again, however, I’m going to give it a few further weeks to ensure I’ll be OK again. I never let an injury deter me and have been as focused as can be at the gym and tailored my sessions accordingly.
I’ve recently also made a huge decision in following my dreams and have signed up to a Personal Training course. It begins in a few weeks’ time and I’m so excited to get started. I will be studying Part Time as I still have a Full Time Job, but the long term goal is to have a career in the health and fitness industry. It’s what I love and what I am passionate about.
Alongside this I also have to come up with a name and brand which represents me and what I am about. This is where ‘Clean Coach Katie’ was born. I love food and enjoy experimenting with my meals to make nutritious recipes. I also want to be able to share my my knowledge within the health and fitness industry and believe education is such an important part of your health. Changing your lifestyle is not an overnight thing and I want to be able to work with you to transform your diet and training. I recognise that small changes need to be made and that it can be a fun and exciting process which sometimes takes time. People often view losing weight as ‘dieting’ and search for quick fixes which is why some plans aren’t stuck to. I want to be able to make you enjoy your health and fitness lifestyle and embrace your body. We are all individual and are journeys are all different, however, we are all looking to be healthier and essentially happy.
My family and friends have been so supportive about this decision and I am so grateful for their continuous encouragement and advice. In the future, the vision is to be working with a number of clients both online and offline to help improve their training, nutrition and overall well being and confidence. I want to be able to share my knowledge by coaching, personal training and offering advice around nutrition. I want to continue with this blog and create content people can relate to and is interesting for the readers. I am currently working with a few people as case studies but will be opening up spaces very soon to others, so please let me know if you would be interested.
I plan to host a launch event in January too so watch this space for further details!
Very exciting things on the Horizon 🙂