Emily Kate Fitness

05/01/2023

Happy New Year ✨️

January is an inspiring time for many people who feel motivated to make big changes and utilising this is no bad thing.
But...January also has a bad rep for these changes being short lived.
One reason people can fall off the resolution wagon is because they vow to make huge changes that require extreme willpower and the strictest self control, which is easily depleted and once we have run out of steam we are inclined to give up completely.
Moving away from the 'all or nothing' mindset relieves the pressure, and looking at implementing smaller daily actions gradually over time that rely less on will power can still add up to big things- such as walking on your lunch break, being mindful of portion sizes, prepping and planning ahead, getting to bed earlier- the list goes on.
More consistent action leads to more sustainable long term success.
It doesn't matter if what you do isn't 'perfect', what matters is that you do something!

16/11/2022

Loving the positive energy everyone is bringing to circuit training ⚡️🙌

Circuits are one of my favourite ways to train. You get a full body, varied workout that gets every part of you moving & sweating 💪💦

Working out in a group helps to keep motivation & adherence up, as well as making exercise a social experience (shared suffering definitely seems to help 😅)

Classes that are run by qualified fitness professionals means you get a safe, effective workout that can cater for all different fitness levels & abilities ✅️

Attending a class can not only help you to reach your fitness goals (improving stamina/endurance, getting stronger, changing body composition, improving coordination, developing core strength, improving mobility, working on posture etc) but you can also learn new techniques, modify & improve your exercise form, boost confidence, relieve stress, improve sleep patterns, make friends, have fun & leave feeling energised 🌟

Exercise shouldn't be a chore & trying to find something that you enjoy & is right for you is the key to staying consistent. If you haven't found your thing yet maybe explore some different options to get yourself moving 🎬

10/10/2022

Just want to say a big thank you to everyone who came to circuits tonight, was a fab class, you all worked so hard 👏 & I loved being back in a group session 💓
Can't wait to do it all again next Monday 💪🙌

(One water bottle with a pink straw was left, have put it away and can return it next week 😊)

05/10/2022

I am excited to be running a new circuits class in Castle Cary at Caryford Community Hall on Monday evenings, 6-7pm, starting this Monday, 10th October.
The class will take a full body approach, utilising a variety of equipment and bodyweight moves to improve general fitness, strength, stamina & mobility, in a fun & safe environment. All welcome 😊
The classes are £7.50 pay as you go, or £26 for a 4 class pass.
Get in touch on here, via my page or by email to ek.fitness@hotmail.com if you would like any more information or to book a space.
Please feel free to share with anyone in the Castle Cary direction you think might be interested!
Look forward to seeing you there 💪🏋

17/08/2022

Pit stop at my favourite place
🌊💙

Cornwall is where we always holidayed as children and with many happy memories has always been special to me, as is continuing to make new memories each year 💓

It may have only been a couple of days but it's amazing the wonders it can do for the soul!

Seaside + family = relaxed, refreshed, happy & content ✌️

Remember it's important to take some time to look after all aspects of your health- not just the physical!

11/08/2022

I ran for the first time since sustaining a knee injury in January that stopped me playing sport.

I have been trying to get back to running for a while but the thought of not being as fast as I was before or being able to run as far as before, being uncomfortable & just out of practice kept putting me off.

With the beautiful sunshine I decided to take the pressure off & just move my body with no worries of performance goals- no pace setting, no distance, no time to aim for- & I had an amazing run. It felt so good just to be back out there, relaxed & running for enjoyment.

You don't have to run 5k each time, or workout for an hour each time, or constantly beat your PBs- yes it can be good to strive for things but it's also fine to do what you can when you can in your own time.

It's easy to put up barriers if we tell ourselves we don't have enough time or it won't be our best performance or we aren't good enough but actually what matters is getting started & making the most of the opportunities we do have. Something is always better than nothing!

I am going to aim to add 1 run per week to my training schedule, no matter how far or how fast, just 1 run 🏃‍♀️

08/08/2022

When you have super talented 🌟 and super lovely PT clients 🥰

Thank you Jo for my custom print!
I love it (and the way that it was hatched 😆) totally made my day ❤️

🥚

16/05/2022

🥑🌶🌮10 quick & easy meal ideas 🍝🥦🍅

Yummy and nutritious 😋👌

1. Prawn & chicken spicy rice with broccoli

2. Cherry tomato, chicken, chilli & garlic pasta with green veg

3. Salmon & rice with soy & seame stir fried veg

4. Moroccan seasoned fish tacos with tzatziki, spring onion & pickled red cabbage

5. Jerk chicken wings with mango & black bean salad

6. Chicken salad with Ceasar dressing

7. Salmon & green veg pasta with Boursin sauce

8. Chilli con carne with peas & smashed avo

9. Garlic prawns, salad & pitta

10. Salmon with new potatoes & green veg medley with mint & feta

Home cooked meals from scratch that are easy to prepare & execute.
Good food is good for the soul, & I love trying new things & flavour combinations, whilst trying to incorporate a variety of vegetables, carbohydrate, protein, & fat sources.
Fueling your body & mind with the right things is important, but so is enjoying the food you eat so make sure to approach with a bit of both in mind!

Get in touch if you would like any info on the featured food 😊

05/05/2022

📅 If you're struggling to get your workouts done try scheduling them in to each week.

🎬 It gives you the opportunity to look at what other commitments you have for the upcoming week and realistically see where you have time to get yourself moving.

🤯 Telling yourself you will workout on a day when you have absolutely no chance of fitting it in sets you up to be unsuccessful. It puts you under pressure and can lead to feelings of stress, guilt and disappointment. You don't want to get in to a cycle of breaking promises made to yourself.

🎯 Conversely, when you have planned to train on a specific day at a specific time and written it in your diary as an appointment, you massively increase your chances of making it happen.

✅ There will of course be times when life gets in the way and we adapt to this, but on the whole, planning workouts ahead of time really helps to achieve some consistency- plus it justifies investing in some jazzy stationery and being able to tick them off once they are complete, so what's not to love?! 🤷🏼‍♀️

29/03/2022

💪🧠

Small space? No equipment? Can’t make noise? There are still a surprising number of ways to exercise at home — and the benefits you’ll gain are real and lasting, says neuroscienti…

01/03/2022

Half an hour a week of activities such as gardening, sit-ups or yoga a week could help reduce the risk of dying from any cause by a fifth

17/02/2022

Work with yourself 🤝

Chatting with a client the other day about how much the thought of HIT fills them with dread, so much so that they usually avoid doing it, do nothing, and then end up feeling like a failure.
HIT can be packaged as a 'magic' formula for reaching your goals, however, that really depends a lot on who you are and what your goals are. Just because something works for some people, doesn't mean it will be the right fit for you 🧩

Working with yourself is going to be much more effective. So find something that you do enjoy, something that you will do consistently, that fits with your goals, likes and lifestyle- swimming, dancing, climbing, running, walking, cycling, team sports, canoeing- there is something out there for everyone 👯‍♀️

We put a plan in place for regular walks/jogs, plus 2-3 weight training sessions per week. This is already much more manageable- they are feeling happier, more motivated, sticking to their planned sessions, staying active and getting closer to reaching their goals, and importantly enjoying the process along the way 🙌