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Monday 8am - 9pm Tuesday 8am - 9pm Wednesday 8am - 9pm Thursday 8am - 9pm Friday 8am - 9pm

Kat Parnell Sports Massage & PT

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Kat Parnell Sports Massage & PT

Sports Massage
Personal Training T & C’s :

* Free Parking : Permits will be available on arrival to be returned after your session.

HERE TO GET YOU FIT FOR LIFE

Kat Parnell is a degree qualified Personal Trainer & Sports Massage Therapist who has worked amongst elite professionals including Ipswich Town Football Club, Colchester United Football Club, athletes & triathletes. Whether you’re looking to optimise your recovery, your fitness or join the weekly fitness class POWER HOUR to become fit for life surrounded by likeminded

people, Kat Parnell has got your back! PERSONAL TRAINING

Working with elite, professional athletes & becoming qualified as a sports scientist Kat Parnell has a great foundation of knowledge to give you the best advice on fitness & health to optimise your life. If training in a large gym intimidates you, you lack the knowledge to achieve your goals on your own or you feel as if you’re working hard & not seeing results Kat’s here to change your game & give you the best tools to progress.
•Health & Fitness Assessment
•Body Fat % Test & Measurements
•Full Training Program
•Nutrition guidance & advice.
•Weekly updates

SPORTS MASSAGE

You can train like an athlete & eat like a nutritionist but if you don’t take the time to recover you’ll never progress. Your body needs time to grow and repair & that’s exactly why I became a Sports Massage Therapist, as i know how important it is to improve your physical, physiological and psychological health. This treatment is suitable for both sports people & non-athletes alike and can help with injuries, chronic pain, muscle aches and restricted range of motion in all of us!
•Full consultation
•Health Assessment
•Posture analysis
•Range of motion testing
•Treatment Plan
•Sports Massage
•Aftercare plan

POWER HOUR MEMBERSHIPS

60 minutes of Strength & Conditioning based training to optimise your performance & be fit for life! Permits only needed pre 6pm.

* Water : There is drinking water available in the unit so please bring a bottle to refill.

* Booking :
Use the Team Up app to book onto sessions. If the session is fully booked, jump onto the waitlist & you will be notified by email if you make it onto the class.

* Session Capacity : 8

Power Hour -
12 Month Unlimited Membership - £45 Monthly
Drop in - £10
Unlimited Monthly No Contract - £50
Members get 25% OFF Sports Massage - £30

Sports Massage - Fitness means nothing without recovery.
30mins - £30
45mins - £40
60mins - £50
4 Sessions for the Price of 3 on all massage sessions. Personal Training -
1 session - £40

Personal Training Packages -

12 sessions (3 sessions a week) - £360
Saving - £120

8 sessions a month (2 sessions a week) - £260
Saving - £60

4 sessions a month (once a week) - £140
Saving - £20

07/02/2025

📸 2015 on a spin bike in Leeds with no stats, monitoring a 60-70% HR effort for 60mins on a Polar watch.

Zone 2 is the metaphor for life.

There are many physical benefits to engaging in this practice but the psychological reward in patience within the game shines brighter for me.

Zone 2. You’re somewhat relaxed, mildly content.

Still there is something going on. Your heart rate is elevated, you’ve got a weak sweat occurring, your perspiration is marginally under pressure.

How do you deal with that mentally… do you embrace it or block it out?

We all have Zone 2 stuff going on in our heads….

Bills, responsibilities, worries, unachieved goals, broken promises.

Resistance. Doubt. Baggage.

This is life. This is zone 2.

IMO maintenance of zone 2 is harder than that of zone 4/5.

Getting comfortable with being in your head for extended periods of time.

During zone 4/5 your hand is played for you. Your mind doesn’t have the chance to lock into your subconscious.

Zone 2 however, you have the ability to let your mind wonder. Can you deal with playing your own hand, focusing on wherever your frontal cortex sends you.

Are you happy with where it goes? Can you adjust accordingly if you’re not. Mastering Zone 2 will fundamentally let the demons we often shut down & find every way of escaping from, come to light.

It’s therapy. It’s peace of mind. It’s getting comfortable being uncomfortable with the muscle between your ears.

So when you see the phrase ‘movement is medicine’ (it really is), & if you hear ‘just go by feel’… let your mind sometimes take lead. Lose the gadget, drop the programme & breakdown the noise, that we often don’t hear until we’re quiet. Until we are travelling with intent but to no real destination (coddiwompling).

03/02/2025

There’s something about being able to defend yourself that makes you way less interested in conflict. 🏹

16/11/2023

💭 Each day is a new battle to say yes to what matters & say no to what doesn’t. Focus is a practice.

Remember :

Rome wasn’t built in a day but they were laying bricks every hour.

The first mistake is never the one that ruins you, it is the spiral of repeated mistakes that follows.
Missing once is an accident.
Missing twice is the start of a new habit.

It is inevitable that at some point life is going to interrupt your flow & usually it’s when you least expect it. Get back on track as quickly as possible.

______
PS :
If you’re not doing enough to keep your ❤️ healthy & dedicating some quality time on your cardiovascular system, then this is also a post to remind you of how important it is.

Choose your weapon & go after it. This picture was on this day in 2018, where I can’t remember the exact workout but it probably went something like :

10 x 500m . 1min rest between sets. (Facials : When you’re 🧐 whether you can get enough air back into your lungs).

14/11/2023

Fact.

There is an athlete in every body.

Fuelling, hydration, mental health are all factors that have more ‘weight’ on performance than weight itself ever will.

I was at my heaviest when I ran a 38min 10k & a 1:25 Half Marathon. My inexperienced mind once thought maintaining an unsustainable ripped figure is part of the equation to performing optimally. In time & through maturity I’ve realised I couldn’t have been more wrong. Focusing too much on how you look only distracts you from the enjoyment of taking part, & restricts you from actually making friends, because all you’re thinking about is hitting the exact numbers, both in training & nutrition.

Your weight is merely a number. It’s a gravitational pull between you & the earth. That’s all it is.

Embrace the body you have, whatever size or shape it is. Focus on what you can do with it, not how it looks. No one is judging you on that factor, & if they are, eliminate them… you don’t need that kind of negativity in your life.

When I hit this weight I’ll be happy! News Flash, you won’t. Happiness isn’t tied to what the scales say, it’s who’s in your surrounding making you feel good, & the fun you’re having whilst doing the things you love. The weight you are as a by product of this is exactly where you should be. Celebrate it.

Just some 💙 for whoever has got this far on this post & some 🤜🏻🤛🏻 for getting after it as best as you can.

06/11/2023

Fear is not your enemy.

Struggle is given to us unexpectedly. The purpose of the somewhat negative emotion isn’t to make us stall, it’s there to move us into action.

Right now is 💯 the most exciting time to be alive, but the pressures of modern life & the consistent pull to conform to societies ideal norm, results in emotional discomfort, & it’s easy to just freeze & do nothing. Promoting stress to flood into a somewhat pleasant lifestyle, & instant gratification with a panic buy to console the momentary negative state.

There is a reason for the swings & the waves, & that’s to break us from the comfortable habit of which isn’t helping us grow. ACTION is the solution.

The moment you realise that fear isn’t your enemy, & that staying where you are now is worse than taking that anxiety ridden leap into the unknown, is where everything changes.

The struggle is given to you to MOVE.
It is there as a sign that you need to take ACTION.
The cure of whatever struggle you’re carrying comes in those 6 letters.

01/11/2023

I talk about being fit for life a lot. Being able to adapt & work optimally with longevity in mind.

Pretend this picture relates to a position in someone’s life. At this moment in time a relatively steady pace, looks hard. What you don’t know is that it’s the last 400m of 26.2miles where the quads gave up 10miles ago & you’re doing everything in your power not to cramp up.

You might meet someone in life who is physiologically in their 25th mile, you might be passing them in a moment that they’re struggling & tasks that are generally easy for them are seemingly hard.

Don’t judge people on what you see until you know the full story. You have no idea what mile they’re on & how hard it’s feeling.

Always proceed with caution & be kinder than necessary. 💙

30/10/2023

Sometimes you need to check in with yourself. Press pause & focus on a few important factors to make sure you’re not getting caught up in the momentum of society. It’s far too easy to conform to what others believe your trajectory should look like.

Only you have the power over what your next move entails. Own it. Here’s a few things I read to keep me aligned, especially when obstacles come into play :

1 Find a group of people who challenge & inspire you. Spend a lot of time with them, & it will change your life.

2 No matter how talented, educated, rich or cool you think you are, how you treat people ultimately tells all. Integrity is everything.

3 Don’t strive to be better than anybody else. Other people aren’t your competition. Your only competitor lies within the beat that pumps inside you, the natural rhythm that drives your energy towards your true passion.

4 Don’t cloud your focus with things you can’t control & pay attention to the way you react to them. Things work out best for those that make the best of how things work out.

5 When you’re feeling emotion, create motion. Keep moving. Keep the tempo, ride the waves & hit the ground running. Don’t allow your brain to give the negative & uncontrollable things, time.

6 One of the best lessons you can learn, is how to remain calm under pressure.

7 Make your body an instrument not an ornament & celebrate any ‘athletic aesthetic’ that comes from doing what you love.

8 Your ideal weight is the weight you are when you’re living the healthiest life you actually enjoy.

9 Invest in a good coach to teach you the principles of nutrition, training & progressive overload & then the method of training you’ll be most consistent with will be the one you naturally fall into & get excited about.

10 Don’t forget to smile, it confuses people.
💙

25/10/2023

One single choice in a moment in time can completely change your trajectory. You have the power to make it.

One decision can lead to epic memories… but you have to make the move. You have to get uncomfortable… & if it means doing a qualifier workout solo right before the deadline because your client asks why you’re not, you get it done.

You don’t know what’s to come but I guarantee you you’ll miss every shot you don’t take.

24/10/2023

The rule of thirds.

‍“When you're chasing a goal, you're supposed to feel good a third of the time, okay a third of the time, and sh*tty a third of the time… & if the ratio is roughly in that range, then you're doing fine.”

A potent reminder that progress never feels linear.

So when the going gets tough, hold tight… the big leap forward often proceeds the moment you most want to give up.

19/10/2023

There’s a few books I’ve read & listened to over & over again.

James Clear ‘Atomic Habits’ is one that is always prevalent.

One thing that has hit a little differently of late that he elaborates, is never missing twice.

No matter how consistent we are with our habits in nutrition, training, coaching, the quality we conduct our relationships… it is inevitable that life will interrupt us at some point. Striving for perfection is exhausting & quite frankly impossible.

So when you find yourself going off track or some obstacle comes into play that alters your perspective, always have an insurance ready to manage the load.

Miss a workout, that’s ok just get out there when next possible & make it a non negotiable. Nail the entire pizza, cool… just let that next plate of food be full of nutrient full goodness. Pick up injuries, ok not ideal but there’s a lot of rehab & recovery that you can now invest in to mentally & physically prep you to go again not taking your body for granted.

The main thing is how you feel when you have these moments in time that don’t go to plan. A missed workout, indulging too much in unhealthy food, not being able to move the way you want to… they all come with a consequence of which can only be outweighed with a positive experience. Flipping the switch & not letting yourself spiral. Taking ownership, regaining control & getting right back on course.

Another thing that sticks is dealing with the problem at it’s source. Think of a break in a dam where the water starts to flow through. If you don’t manage it there & then it’s just going to get worse, & it’ll take far longer to take care of. If you think it say it. Don’t let it fester. Our intuition is a powerful thing that we far too often neglect.

Next time you mess up or you do something you’re not really that proud of, don’t bury yourself in a hole because it’ll take so much longer to get out. We all have hiccups in play we would rather forget or moments in time we would have managed differently had we had the chance to do them again.

You don’t get a rewind button but you do get a now, & a chance to alter the way you show up to what you’ve learned.

18/10/2023

𝐓𝐡𝐞𝐫𝐞 𝐢𝐬 𝐚𝐧 𝐚𝐫𝐭 𝐭𝐨 𝐤𝐧𝐨𝐰𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐭𝐨 𝐝𝐫𝐨𝐩 𝐚 𝐠𝐞𝐚𝐫.

It is far too easy to get trapped in a pressure filled cycle of training hard all the time. Every session you go to feeling like you need to absolutely send it. Every run you go out for always needing to hit a pb.

Goals are there to be set & challenges are there to be made to gain focus on your training, but you have to take your foot off the gas now & again. Take time out to just enjoy putting one foot in front of the other.

If you find yourself always checking numbers. Take some time away from your gadget. Run just to run. By feel. No pressure. Train for the love of training rather than chasing a zone.

Take a guilt free load off & be ok with turning off the engine now & again, whenever you personally feel necessary.

Grab a friend to go for a walk with, or show up to a class to just move & be around people.

Pressure is healthy in doses, not 24/7. All movement is good movement, so don’t be afraid to take the iWatch off & care less about how many steps you take for a day, but just embrace the fact you can actually walk.

Create your own balance, adjust accordingly & when you feel good turn up the volume.

17/10/2023

Often things that are bad for us feel great in the moment but make us feel 🫤 after. Good things however work the other way around. Training is going to feel tough if we’re doing it right but after we’re going to feel like superheroes.

Subconscious habits will only be avoided with a conscious choice. What conscious choices have you made today that will push you in the right direction, & not tripping up on your own feet?

People who succeed (& don’t get me wrong these people fail time after time too) aren’t lucky, they’re continually making good conscience choices. They also don’t let those failures go to their heart, & their heads don’t touch the wins.

Keeping that state of mind & conditioning that thought process means nothing can touch you. You stay in your lane & roll with the punches.

If you needed a boost or a kick up the butt to get back in the game, here it is.

Don’t get complacent.

Address

Ipswich

Opening Hours

Monday	8am - 9pm
Tuesday	8am - 9pm
Wednesday	8am - 9pm
Thursday	8am - 9pm
Friday	8am - 9pm

Telephone

+447542424382

Website

http://www.katparnell.co.uk/

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