Get your oomph back

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...

24/04/2025

🌈I'm dead chuffed to have been asked to take part in this Pride in Health event.
🌈 I will be doing some strength training, of course.
🌈Sign up using the link below if you fancy it, and please share with anyone who you think might too.
🌈 Ta

www.tickettailor.com/events/whittingtonhealth/1582879

02/04/2025

Ok folks we are live and now taking bookings! I am so pleased to be a part of this. If you would like to join our weekend retreat in June, read on…

Empowered Living & Breast Cancer has been set up to help women live their best lives after a breast cancer diagnosis.
Bringing together cancer exercise specialist Carolyn Garritt, nutritional expert Joan Faria and wellbeing coach Rachel CK to give women tools to help them live well in their lives. Organised by Gilly Cant, who founded Flat Friends UK.

We are organising Nurture & Nourish Retreats and day events with workshops and interactive sessions in a serene and country setting, so attendees can relax and bond with fellow peers and take time out for themselves.

It will be a small event - with 30 or so attending and there will be yoga and time to just chill as well as the sessions with Joan, Rachel and me.

If you’d like to book, please fill in the form below and Gilly will be in touch to confirm and give details on payment etc. We wanted to be really flexible with cost and commitment so you can attend the whole weekend or just the Saturday. When booking you’ll also be given options for how many meals you’d like to join, and different choices for accommodation. Places can be secured with a 50% deposit.

DM me with any queries. 🥰
Book here:
https://docs.google.com/forms/d/e/1FAIpQLSeQ_17lBRdgD48Wib2dhJapZHz2DsMUQJzpSGFE5wtDUhPJNA/viewform?fbclid=IwY2xjawJXnQ1leHRuA2FlbQIxMAABHdKHKqwlUy2ayhuko-fb0AgAv_LvIDToMybccASWKN9EfSkcTa0Km5N0_w_aem_E8ubn0B0PRI4uvfgTlOUWg

A weekend retreat getting back to nature. With sessions from Carolyn garritt, cancer exercise specialist. Rachel CK, health and well being specialist. Joan faria, naturopathic nutritionist. Evening yoga session. Please also bring any knitting, crochet, musical instruments or craft things as there wi...