Get your oomph back

16/03/2026

Available at all good (online) book sellers, this book is for you :-)

https://amzn.eu/d/0c0kM58z

15/01/2026

Twice over the past week I’ve been asked, specifically, whether I knew the stats around the role of exercise in reducing risk of recurrence for younger women diagnosed with triple negative breast cancer. I needed to check. Here’s a weighty paper, and a helpfully reader-friendly translation.
https://www.facingourrisk.org/XRAY/moderate-exercise-delays-breast-cancer-recurrence
speakers live


https://www.facingourrisk.org/XRAY/moderate-exercise-delays-breast-cancer-recurrence

19/11/2025

Really pleased to see this research published recently about Nordic walking and exercise prehab being offered by the wonderful Maggies centres 🙌 https://www.maggies.org/about-us/news/call-for-exercise-programmes-in-nhs-cancer-care/?fbclid=IwRlRTSAOKyOlleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEe3HhyRMXlx2zv490o987PZtRfKBFNrEsSnr2NBlVi34YDsK70ZALKLQMYbGQ_aem_CzOnTsQi1iJ0Bu25K6CHpg

Exercise should be embedded into routine NHS cancer care to improve outcomes and boost NHS productivity, shares Maggie’s.

17/07/2025

My take on the classic Couch to 5k programme is now available as a YouTube playlist. 12 weeks - so 12 short films - to help anyone affected by cancer to get back on their feet, at their own pace. The plan first appeared in my book. It features , and some running legends.

Cut n paste this link: https://youtube.com/playlist?list=PLYUxxGviWW_zguMC-p1OHf6ASkEW-Tgxg&si=qSAYReLnlRiYZ4DW or find it in my bio 🏃‍♀️🚶🏽‍♀️🤸🏽

My take on the classic method for getting on our feet. 12 week programme, from here to 5k, designed specially for people recovering from cancer treatment. Ru...

14/07/2025

✨ Whatever stage you’re at on your journey - we’re here to support you.

Are you in the process of deciding whether to have a mastectomy? Feeling overwhelmed by the options - reconstruction, delayed reconstruction, or choosing to stay flat?

If you’d like to know more about the no‑reconstruction option, what it really looks like, how it feels, and what life can be like afterwards. We’re here.

Have you made the decision to have a single mastectomy without reconstruction and now need advice or support before or after surgery? We’re here to walk alongside you.

Did you need to have a reconstructed implant removed, or found there was no option for reconstruction and were forced to live flat? You are not alone. We’re here to listen and support you.

Have you had a double mastectomy without reconstruction or are considering one?
Perhaps you’re coming to terms with your decision, or looking for fashion tips, comfort advice, and community from women who truly understand. We’re here for that too.

At Flat Friends, we know that every path is different. Whether living flat was your choice or your only option, we believe you deserve support, compassion, and community.

❤️ We’re here to share, listen, and remind you: you are whole and worthy, exactly as you are.

30/06/2025

Today I am staying cool with:
🍉 Watermelon, cucumber and mint flavoured water
🥥 homemade coconut ice cream (recipe here: https://chocolatecoveredkatie.com/coconut-ice-cream-recipe/ )
🪭 exercising differently. This is a film I made a couple of summers ago. I’m sorry the picture and sound quality is lousy - it was just me, my phone, and a dodgy Wi-Fi signal. But this is a gentle session fit anyone who wants to keep moving on a very hot day. https://youtu.be/WG1Yr0Z74OU

26/06/2025

Here is week 4 of my version of couch to 5k, which includes information about 5k your way - one of my favourite charities.

Don't worry if you're not ready to move on yet, stick with the week that you feel comfortable with and pick up a new week's version when you want to.

Take as long as you like - I'd much rather you did what you enjoyed rather than trudging through sessions you hate. And if you want to go faster than I am, you can find the entire 12 week programme in a playlist on my Youtube channel.

Do this your way. xx

This coming Saturday, by the way, is 5k Your Way - maybe see you there?

We keep building. Introducing 5k your way - one of my favourite cancer support groups.

16/06/2025

For those of you building / rebuilding the time you spend on your feet - week 3 of my Couch to 5k programme. If you're out and about this week, stay cool and hydrated :-)

We build, but we also think about varying pace, and allowing ourselves to take the faster bits more gently and the gentler parts quicker. This can really wor...

01/06/2025

Like I’ve been saying…

First clear evidence that structured exercise regime reduces risk of dying by a third and can stop cancer returning

26/05/2025

For those of you trying to get back out there: week 2 of couch to 5k. Grab a bit of time this bank holiday and see how it feels. Xx

We build a little on last week's start.

25/05/2025

Coming?
https://www.instagram.com/reel/DKE0IMSo1p3/?igsh=MXBnNWFwdXN0bWo0dA==

15/05/2025

Hi folks I have a challenge for you - a new round of couch to 5k. If you’re struggling with mojo, this can be a really helpful way to just get back out there, and it’s weight-bearing, high-impact, bone-tastic exercise.

It doesn’t matter if you’re a runner or a walker, and whether this would be the first time you tackled something like this, or if you could run 5k already. Whenever I’m trying to get myself or a client back to cardio or outdoor based exercise I think of trying week 1 of this programme, and seeing where it can take us.

So, this is week 1 of my version of couch to 5k. https://youtu.be/-JER1UGtFA4?si=lqHHKUDLDjFhyIkv If you/we follow the plan it’d mean that we’d be in a place to comfortably tackle a 5k during August, and this could be a gentle way to focus your outdoor exercise to take right you right through the summer.

I will put out a new film each week, and see how we get on. I can feel a team challenge coming on!! You in?

Join me in doing couch to 5k! If you’re trying to get fitter and stronger, and especially if you want to get outdoors in nature, on your feet, I highly recom...