We’ve caught up with Katie who talks to us about her fitness, journey, body confidence and staying away from the FAD diets!
When did you start getting into fitness and what inspired you to do so?
I started getting into fitness during my first year at university, in 2014, when I joined the rowing team. However, I really started understanding more about fitness during my year abroad this year in Valencia, Spain. It was the support of a close friend and his love of fitness that encouraged me to finally embark on the fitness transformation I’d being planning over the last three years. He suggested that I start an “Instagram Fitness” page to track my progress. Back then, my aim was to slim down as much as possible within an 8-week time frame, and I wanted to use my secret Instagram account to hold myself accountable. I joined a gym and learnt a little bit more about exercises and started to ‘tone up’
However, exposing myself to the Instagram community made me change my mindset and my end goal. I found myself reading articles online, watching YouTube videos made by famous fitness influencers and using their ideas to make myself mentally and physically stronger. I started to forget about slimming down and instead developed a passion for not only aiding myself to progress in fitness, but also sharing what I was learning with others and helping them to develop healthier habits.
How did you achieve body confidence and what advice do you have for people who are currently struggling with their bodies?
Body confidence is still something that I struggle with. Learning to love yourself is a process and although I would’ve said I’ve greatly improved, there are some days when I’d rather just put on a T-shirt and forget about my body image.
It’s important to remember that this is completely normal and can happen to everyone. So, on days where I don’t feel as good, I pay myself a compliment and make sure I stay grateful for all the wonderful things my body can do.
What is your favourite treat meal and what advice can you give us on treating and not depriving yourself?
This meal can be anything that you really want to eat that you don’t normally incorporate into your daily diet; think a burger, chips and ice cream. I love that you’ve called it a TREAT meal and not CHEAT meal. I think most people would agree that the word CHEAT makes it sound guilt-related but there is nothing wrong with craving a little junk food every once in a while, I’ve definitely been there. Also, mentally, a treat meal should help you stop your food cravings and may even help you overcome a fat-loss plateau.
Personally, I’m very much open to going for a spontaneous lunch out and choosing whatever I want from the menu. I think the most important thing is balance, one treat won’t ruin your hard work and not being able to treat yourself or enjoy good food isn’t really living life to the full.
We’ve all been guilty of trying the odd FAD diet. Have you ever tried one yourself and why is it important to ditch them?
A diet aims to help you lose fat because you’re eating in a calorific deficit. That means that you’re eating less calories in one day than your body burns on a daily basis. A FAD diet makes this deficit very large and, let’s be honest, impossible to maintain.
Normally, when someone finishes a very restrictive diet where they were severely undereating they will begin eating more calories than they were on the FAD diet plan. This is exactly what used to happen to me when I was misled into trying out several of these diets. At the time, they left me never feeling satisfied, grumpy and then, after the diet was finished and I returned to my normal eating habits, I gained all the weight back and then some.
The most effective way to lose weight and keep it off is by learning to consistently incorporate healthier habits into your diet and exercise routine.
Variation in your exercise routine is key. So what are some of your favourite exercises?
Compound exercises, any exercise that incorporates more than one muscle group, have always been some of my favourite exercises. All compound movements help with overall strength and muscle building and can help you save time in the gym because you’re targeting more than one muscle at once.
There are three movements, deadlifting, bench pressing and squatting that work several muscle groups and although I vary my workouts every six to eight weeks I always include these. Of the three, squatting is my favourite as I have practised this movement the most and my legs are far more developed than my upper body.
Watching myself move from being uncomfortable squatting with just the bar, to correctly squatting 80 kg has provided me with incredible amounts of confidence, motivation, and drive. Being able to do these movements is an achievement in itself, but being able to see, record, and reflect on my own progress has helped root my passion into weight lifting.
A lot of women can often find the weight section to be quite intimidating and daunting. What advice would you give to women who are anxious to start weight lifting?
I very much understand how scary the weight section within any gym can be and I’d advise anyone to take it one step at a time until they feel comfortable. If you’re too scared to go in there at first, try thinking about going in there so it seems less daunting. You could also ask a friend to come with you the first time that you go, or, try going early on a morning like I used to, so that not many people are there. I’d also advise that you practise some of the movements at home before you go to the gym so you’re more comfortable with how they work, helping you to build your confidence. Make sure you have a plan about which exercises you’d like to do and a back-up plan in case the machines you want to use are taken.
Don’t forget that you can always ask the gym staff for advice about how to use some of the equipment. Not only will this help you to stay safe when lifting but will also give you the chance to enter the weight room with someone who knows what they’re doing. Remember as well that everyone in that section will be there to work out and won’t be worrying about what you’re doing. Everyone had to start as a beginner and the only way we can all progress is by working outside our comfort zone.
If you are interested in finding out more then be sure to check out Katie’s instagram page @k4tiefitness
Edited by Nicole Swain
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Photos provided by Katie