Movement Coaching Programme
This is not just Online Personal Training. Together, we’ll find the type of Movement that brings you joy.
Movement doesn’t have to be a chore. As a qualified Health & Performance Scientist, Personal Trainer and Health Coach, I’m here to help you discover forms of movement that make you healthy and happy. That might be gym workouts, running, at-home movement, Pilates, a mixture of everything…or something completely different!
My mission is to help you to find that sweet spot where health-enhancing physical activity becomes second nature because it feels good, not forced.
Elements of the Coaching Programme
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In our Discovery Coaching Session, which takes place via video call, we will explore various aspects of your lifestyle and physical activity, and collaboratively carve out a goal that feels right for you. Following this, I will create a bespoke Personal Training programme for you to follow that can be accessed at any time through an app on your phone.
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Your Movement Programme will be tailored to your goal(s), body type, lifestyle and preferences. This may be a gym plan, at-home workouts, a running programme, online Pilates classes, accountability for attending other classes (such as yoga or boxing), or a combination of these.
Included in the programme is access to all Live Online Pilates Classes with The Monday Coach.
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I am your partner on this journey. We will have a Check-in Coaching Call every 6 weeks via video or phone call in order to track your progress, reset your goal(s) and update your programme. You will also receive a Weekly Message Check-in from me within the app. I will analyse your input in the app from the previous week of physical activity, provide feedback and guidance, and answer any questions you may have. We are in this together!
Is This You?
Take a moment to check in with how you are feeling after reading that.
If some of it resonates, perhaps it has stirred up feelings of sadness or frustration. If this is the case, I want to thank you for continuing to read on.
The good news is that by acknowledging these uncomfortable emotions, you can begin to harness them as motivation. This moment, right now, is when you get to turn those negative emotions into a catalyst for meaningful change.
Personalisation Meets Flexibility
The beauty of this Movement Coaching Programme is the way it blends real, meaningful conversations during your check-in calls with a flexible, app-based programme that you can access any time. This combination provides ongoing, personalised support that fits seamlessly into your busy lifestyle, ensuring you stay on track toward building the sustainable habits that will change your life.
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Access your personalised exercise programme within an easy-to-use app.
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Each activity has clear instructions, demonstrations, and the ability to track your results and progress.
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All activities are scheduled based on your lifestyle and preferences, with the option to reschedule them throughout the week as you see fit.
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Whether your goal is to run a half marathon, gain confidence, lose weight, get stronger, feel more energetic...the list goes on...your programme will be totally unique to you.
Testimonials
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Liz, 34yrs
"Working with Kate has truly transformed my life. I spent years trying to lose weight and nothing worked. My friend had worked with Kate and couldn’t recommend her enough. Kate really listened to me and designed an exercise plan that felt manageable with my busy job. She also gave me weekly nutrition guidance that didn’t feel restrictive.
In just a 3 months I’ve gained more energy and lost weight, but it all feels sustainable (almost easy)!! The biggest impact has been on my mind though. The mindset part of the programme has totally transformed my confidence. I am a completely different Liz and my family, friends and colleagus have all noticed (they all want to work with Kate now)! I have never felt happier and more motivated and I can’t thank Kate enough!"
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John, 38yrs
"I had never run more than 2km in my life before meeting Kate. She created a programme that mixed running and strength training. She felt like a real partner throughout the whole process, giving me constant advice and encouragement (which I needed a lot of!). I still can't believe that I'm now someone who runs half marathons (next step is a full marathon)!
One part of the programme that I was skeptical about at first was the mindset part. I had never journalled or meditated before and didn’t really want to start. But Kate explained that it’s a huge part of the programme and now that I’ve started I will never look back. I feel so much more calm throughout my day and it motivates me to stick to my running goals. If you're thinking about taking on a challenge you never thought you could achieve, Kate is the person to get you there!"
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Sarah, 42yrs
"I came to Kate wanting to get stronger for my kids after suffering with back pain for a few years. Kate suggested I try her Pilates classes along with some home strength workouts, and of course the mindset exercises. I’ve been doing the programme for 10 weeks now and I have noticed a massive difference in my back already. I no longer wince when picking up my youngest.
The mindset exercises and our health coaching sessions also give me so much self-awareness and have totally changed how I speak to myself, my kids and my husband! This was probably the biggest game changer. I’m so much stronger physically and mentally, and already and can't wait to continue seeing progress. I’ve never been this consistent with exercise before and it feels incredible! Kate has not only changed my life, but the lives of my kids and husband too.”
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Laura, 28
“My biggest win on this programme has been reframing what health actually means for me. I’ve always been someone who focuses on getting X amount of runs, classes whatever it might be, and I’ve felt behind if I’ve missed anything. Kate has helped me balance this with sustainable movement, and it has really helped me understand what a healthy routine means to me.
Funnily enough that approach has meant I’ve actually hit some more movement goals, even though there’s less pressure on myself, because I actually enjoy it more. It’s amazing having someone to be discuss blockers with, and Kate has been amazing at guiding me through those. She holds me accountable to my goals but is also incredibly supportive.
If you’re thinking about signing up, don’t wait! I wish I started this before - I started for physical health to be honest, but have realised how connected that is to my mental health. I feel so much better about my 2025 goals!”
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Hannah, 29yrs
“My biggest personal win so far has been finding a sustainable and balanced exercise routine that I’m really loving with the help of the Monday Method. Kate has been totally behind my goal of focusing on enjoying my running and strength training and tweaks my workouts and runs based on my feedback and preferences. I’m really happy with my progress so far!
My favourite thing about the programme is the mindset work. I can’t believe just how impactful it has been for me. The Monday Method is full of thought provoking prompts and practical tools to help harness the power of your mindset. It’s an absolute game changer!”
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Rachel, 30yrs
“This programme has helped me to prioritise both my mental and physical health. It's completely shifted my mindset and has helped me achieve balance. I feel like a different person.
My favourite thing about the programme is the accountability but without the pressure. Kate is always happy to answer questions or give encouragement when needed. I also love the mental wellness themes each week. They've helped me grow so much in so many areas of life.
If someone was on the fence about starting the programme, I'd say just do it! It's the best investment you can make in yourself. You won't regret it and will see the mental and physical improvement from the get go!”
FAQs
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Your Personal Training Programme will live within a free-to-download app in which you can track your progress. At the start of each new week, I will analyse your activity, provide feedback and guidance, and answer any questions you may have. We are in this together!
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Your Discovery Session (at the start) and Check-in Coaching Calls (every 6 weeks) will take place via video call. Our Weekly Message Check-ins will take place within the app. Ahead of the Discovery Session, I will send you a Health Questionnaire and an Informed Consent & Coaching Agreement to complete.
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Some of my clients prefer to workout in a gym, and others could think of nothing worse!
As a qualified Sport Scientist and Personal Trainer, my job is to design an exercise programme that you feel comfortable with, while taking your goal(s), body type, lifestyle and preferences into account.
This may look like a gym plan, an at-home workout plan, a running programme, accountability for attending classes (such as yoga, pilates, or boxing), or a combination of these.
We'll use our initial Discovery Session to figure out what works for you!
Included in the programme is access to all Live Online Pilates Classes with The Monday Coach.
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Your programme will live within a free-to-download app that you can access at any time through your phone or desktop. This app enables you to track your results and provide commentary on exercises and activities. We will also use this app for our Weekly Message Check-ins.
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This programme is designed around 6-week cycles.
Payment is made in advance of the next 6-week cycle. You can cancel your programme at anytime before the next 6-week block by simply sending me a message.
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The most important thing for me in creating your exercise plan is to ensure you stay safe and injury-free. As such, I make sure that all my clients carry out a Movement Assessment in advance of me designing their programme. I know the word ‘assessment’ might sound intimidating. I promise it's not!
The Movement Assessment lives within the app and will involve you uploading recordings of yourself completing a few simple exercises in order for me to understand how your joints and muscles work together. It should take you less than 15mins to complete.
Once my clients are up and running with their exercise programme, I ask them to provide commentary and feedback along the way in relation to energy levels, niggles, injuries etc., so we can make changes to the programme that will keep them safe.