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Erin Katie Personal Training

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Erin Katie Personal Training

I am an online coach, dedicated to empowering women and men and introducing them to weight lifting a Want to achieve the fitness results you have always wanted?

With lots of successful stories from a range of clients, I can help you reach your desired goals. Whether that is muscle gain, weight loss, nutrition for weight management or a specific event you need to train for. I am dedicated fully to my clients needs and will do my up-most to help them meet their goals.

29/11/2023

🍑 Glutes & Hamstring Session 🍑

Had a banging glutes & hammies session earlier, here’s what I did;

- 3 x 5 Heavy Sumo Deadlifts
- 3 x 5 Paused Sumo Deadlifts
- 3 x 10 e/s B Stance RDL
- 3 x 10 Good Mornings
- 3 x 8 e/s Reverse Lunges

Also petition for the big mirror to return at 👀😅🫶🏻
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24/11/2023

Friday mantra ✨
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12/11/2023

cardio & barely eating…

vs.

weights, running and FUELLING myself 🏋️‍♀️

& importantly, 10 years between these photos.

this s**t takes TIME, and also finding something you love and making sure you feed yourself well enough to fuel whatever activity it is that sets your soul on fire 🔥
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24/10/2023

🌼 Do whatever makes you happy 🌼
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01/10/2023

‘LOVING YOURSELF’ 🫶🏻

In the depth of my eating disorder, I couldn’t even imagine feeling neutral towards my body, and the idea of loving it made me feel sick.

It’s such a huge step for someone struggling with body image to decide to love themselves, which is why we start with body neutrality. For example feeling grateful that your body just keeps ticking along no matter what, that you don’t have a strong opinion on it either way, you don’t use language such as ‘you hate yourself or your body’.

Sometimes this can be a more manageable step for people before declaring that they ‘love themself’.

Self hate ➡️ Body neutrality ➡️ Self love.

It’s a long journey but hating yourself will never get you anywhere ✨
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28/09/2023

How often do we berate ourselves when it comes to exercise?

I’m too slow, I’m not strong enough, I’m too embarrassed to do this, people will laugh at me…

Every time you’re unkind to yourself, you’re getting in your own way when it comes to reaching your fitness goals.

Flip the narrative and start changing the language around how you speak to yourself and you’ll change the way you approach your goals. For example;

- I’m getting stronger
- I’m progressing at my own pace
- Everyone is focussed on themselves, not me

Don’t be unkind to yourself 🧡
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27/08/2023

Inspired by a conversation I had with a client this weekend…

You can do your steps, your workouts, eat high protein meals, get lots of sleep and drink 2 litres of water a day..

But if you’re…

🍕 Not eating the pizza
👯‍♀️ Skipping time with friends
🍷 Worried about the occasional drink
🏃🏼‍♀️ ‘Burning off’ extra calories
🤐 Restricting calories as a result of having fun…

Then what’s the point? Your training, movement, and day to day habits should be complimenting your life and making it a better, happier experience… not reducing it down to chicken and veg, steps and a gym session ✨
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12/08/2023

✨a Saturday reminder ✨
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11/08/2023

10,000 steps - not needed?! 🤔🚶🏼‍♀️

We’ve known for a long time that the number of 10,000 for steps was purely chosen for its purpose of being a good marketing campaign for the Japanese olympics in 1964. With no real evidence or science to support it other than it sounded good…

This is why there has to be more nuance around how many steps someone does per day.

So how do we interpret this information moving forward?

If you’re looking to get more active, perhaps one of your goals is to lose weight or just increase your activity levels for a number of reasons, then aim to just do MORE than what you’re currently doing.

Currently averaging 3000 steps a day? Aim for 5000.

If you’re super active anyway, reducing to 10,000 steps is likely to have negative impacts on your health as it’ll be a reduction in activity. So in that case, continue with your daily activity level or aim to have a slight increase.

Focus on factoring in strength training, an increase in protein and vegetables and prioritising sleep… because you probably have your activity levels nailed.

In short, this is nothing new… aim to increase your activity levels and stop aiming for 10,000 steps if this is totally unattainable for you 👣
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30/07/2023

Running, a short story 🏃🏼‍♀️

Before: I can’t be arsed to go.

First half: I feel like I’m floating on air, I might run the furthest I’ve ever ran today.

Second half: F*ck that, turning back and going home.

After: Best feeling in the world, runners high is real.

Repeat forever 😅
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16/07/2023

7 years between these two photos…

👏🏼 growing muscle takes AGES 👏🏼

although..

food 🥪

rest 💤

& training heavy enough to build muscle helps 🏋️‍♀️
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30/06/2023

🧡 small progress is still progress 🧡

- adding an extra 2.5kg to your PB
- running an extra 0.1 of a mile
- gymming for a bonus 5 minutes
- stretching for longer

All these little wins add up, and every single time you improve, no matter how small, is still progress. Celebrate your wins, big and small 👏🏼
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28/06/2023

TRAINING PEOPLE FOR WEIGHT LOSS IS BORING 😴💤

(before you bite, hear me out)

Don’t get me wrong, I can do it, and having weight loss as a goal is a perfectly reasonable goal to have… but what else? WHY do you want to lose weight? What is the bigger picture?

Because when someone has lost X amount of weight… what then?

As a coach, or even just as a person, I want to know…

🎯 What weight do you want to be able to lift as a goal?

🔥 What’s the fire in your belly that makes you want to train?

🗻 What do you want to be fit enough to achieve? A mile run, a mountain trek or cycling a certain distance?

💕 What’s your biggest motivation? Who are you trying to be a role model for?

🥗 How’s your relationship with food, and how can you make steps to repair that?

I personally find these open ended questions and motivators so much more interesting and important than losing a certain number of pounds 🤷🏼‍♀️
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08/06/2023

Training… and why it’s not that deep 🤷🏼‍♀️

I’ve had a massive identity crisis recently where I’ve had absolutely no motivation to weight-lift, I’m failing working sets and feeling really negative towards gym sessions.

My head constantly thinks ‘I’d rather be running’ 🏃🏼‍♀️

This feels really alien to me because for years and years I have absolutely loved the gym and never really struggled with being in the right mindset.

But I think this is also part of my journey with training, and not being chained to lifting certain weights, doing a certain amount of sessions a week and just ENJOYING it.

I ran a half marathon on Sunday, and failed a bench set on Monday… swings and roundabouts ⚖️

(enjoy the non related picture)
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16/05/2023

WHY I DON’T DO MEAL PLANS 🍽️

I’ve been so lucky to take on some new online coaching clients recently, so I thought I’d do a post on why I don’t do meal plans, as they’ve come up recently!

1. Technically, only a registered dietitian is licensed to prescribe a meal plan, as PTs do not get anywhere near enough training on nutrition.

2. Giving a client a meal plan is not teaching them any skills on how to navigate a healthy relationship with food, and encourages a restrictive mindset.

3. Following on from that, normally if you do follow a meal plan, you’ll return back to your previous style of eating.

4. Meal plans do not allow for ANY spontaneity. Going for dinner? Grabbing a coffee with a friend? Travelling with work? Not structured into a meal plan.

What can I offer? If you require help with nutrition, my first port of call would be to work out your macronutrients for your required goal. After this, I can give advice on how to reach these goals!

Try not to be roped into the idea of a quick fix meal plan, and add tools into your toolkit of having a better relationship with food 🧰
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08/05/2023

5 unpopular fitness opinions 🖐🏼

1. You don’t have to lift weights, but it really does help!! Especially for women, any form of resistance training will be incredibly beneficial as we age and our oestrogen level drops. This increases the risk of osteoporosis and weight training combats this… however, if you hate lifting weights then don’t!

2. A rest day is better than a s**t training session. Why? Because if you’re tired, and aching and know you’re not going to be your best then a rest day might be exactly what you need, to avoid injury. This is different to not ‘feeling it’ and having a banging session!

3. Even if it’s a bit of walking, you probably should do some form of cardio. Cardio hasn’t been seen as ‘on trend’ in the fitness industry for a while but it’s really important for your cardiovascular health.

4. On that note, if all you do is walk, that’s a perfectly valid form of exercise. It’s free and accessible to most so there are huge benefits.

5. Make sure you prioritise rest, sleep, good food, water and sunshine before putting in your £100 my protein order.
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30/04/2023

My perfect Sunday…

✨ long run
✨ breakfast then a nap
✨ training and now a pizza

Wholesome AF ✌🏼
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22/04/2023

You have so much more potential to your life then spending it dieting or restricting yourself.

Think of something that motivates or pushes you that is separate to your weight.

✨what do you want to achieve?

✨ what would you like to try for the first time?

allow that to be your primary motivator of fitness and allow the pursuit of weight loss to take a back seat, and you’ll realise just how unimportant weight loss is. 🧡
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