Movement & Mindset Coaching Programme
A science-backed, 1-to-1 coaching programme that integrates Movement and Mindset, empowering you to become the healthiest & happiest version of yourself.
What is Movement & Mindset Coaching?
Think of me as your Personal Trainer, Health, Nutrition & Life Coach, all in one!
Tired of quick fixes that don’t last and leave you feeling defeated? Ready for long-term, sustainable change? This Movement & Mindset Coaching Programme is for busy people who struggle to prioritise their health (and maybe even their happiness).
Together, we go back to the basics, building you a health foundation that can withstand the curveballs of life so that you finally feel a sense of vitality, happiness and trust in your health & wellness habits.
Harnessing the positive feedback loop that exists between movement and mindset, this programme combines 1-to-1 health coaching sessions with a personalised exercise and mental fitness programme.
Tailored to your unique goals and lifestyle, the programme can be accessed at any time through an app on your phone.
Elements of the Coaching Programme
-
In our Discovery Coaching Session, which takes place via video call, we will explore various aspects of your life, analyse what has hindered your health & happiness in the past, and collaboratively carve out a goal that feels right for you. Following this, I will create a bespoke exercise and mindset programme (which, depending on the individual, may include a nutrition focus) for you to follow that can be accessed at any time through an app on your phone.
-
Your Exercise 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.
-
Your Mindset Programme will incorporate regular mental fitness and introspective practices, such as weekly reflections, journaling, meditation, practicing gratitude and more. These practices will live in the same app as your Exercise Programme and are just as important as any other part of this programme (if not more important). This is where a lot of the magic happens!
-
The nutritional layer of the programme will look different for everyone, given we are all bio-individual. Usually (but not always), if nutritional focus would be beneficial, we will layer it into the mental fitness programme after 4-8 weeks, once a solid foundation of movement and mindset has been built.
-
I am your partner on this journey. We will have a Health Coaching Session every 6 weeks via video 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, 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 & Mindset Coaching Programme is the way it blends real, meaningful conversations during your coaching sessions 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.
-
![]()
Access your personalised movement and mindset programmes within the same app.
-
![]()
Each activity has clear instructions, demonstrations, and the ability to track your results and progress.
-
![]()
Mindset has a huge role to play in long-term health & happiness. Your programme will include mental fitness activities that could range from journaling to meditation, tasks such as mindful walks, visualisations, reflections and more. As always, your goal, lifestyle and preferences will determine what your mindset programme looks like.
-
![]()
All activities are scheduled based on your lifestyle and preferences, with the option to reschedule them throughout the week as you see fit.
-
![]()
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
-
![]()
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!"
-
![]()
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!"
-
![]()
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.”
-
![]()
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!”
-
![]()
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!”
-
![]()
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
-
Your Discovery Session (a 50mins one-off session to start the programme) and Health Coaching Sessions (50mins every 6 weeks) will take place via video call. Ahead of the Discovery Session, I will send you a Health Questionnaire and an Informed Consent & Coaching Agreement to complete.
-
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.
-
The nutritional layer of the programme will look different for everyone, given we are all bio-individual. Usually (but not always), if nutritional focus would be beneficial, we will layer it into the programme after 4-8 weeks. I have found that nutrition goals tend to be approached and achieved with a lot more ease and enjoyment once my clients have spent some time building up solid foundations of movement and mindset first. Think of these as nourishment precursors. Once we start to work on nutrition together, you can expect weekly nutrition-focused goals and activities which will vary depending on your overall goal and lifestyle.
One thing I want to ensure all my clients are aware of upfront is that I don’t subscribe to meal plans or strict ‘diets’. After overcoming my own personal struggles with dieting, and seeing what works best for my clients, it has become very clear to me that the path to true, long-term health & happiness when it comes to nourishment is through working on our mindset and relationship with food.
My aim is for you to get to a place where you love your relationship with your body and the foods you use to nourish it. You are no longer in a guilt or shame cycle with food. You no longer fear social occasions as potential catalysts for diet destruction. You understand what foods make your body sing and habitually reach for these, while no foods are ‘off limits’.
-
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 tick off and provide commentary on exercises and activities. We will also use this app for our Weekly Message Check-ins.
-
Your Physical & Mental Fitness Programme will live within a free-to-download app in which you will tick off and add commentary to certain exercises and activities, including an end-of-week reflection activity. At the start of each new week, I will analyse your activity and reflection, provide feedback and guidance, and answer any questions you may have. We are in this together!
-
The Movement & Mindset Coaching Programme is designed around a 6-week cycle. This is why we will have a Health Coaching Session every 6 weeks in order to track your progress, reassess your goal(s) and make updates to your Physical & Mental Fitness Programme for the next 6 weeks.
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.
While the length of the programme is technically indefinite, the aim of the programme is to equip you with skills and sustainable habits that will ultimately mean you no longer require the programme. I want to empower you to get to a place where you feel completely in control of your health & happiness moving forward.
-
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.
The Science Behind The Movement & Mindset Coaching Programme
If the hours I spent devouring scientific papers in my University library taught me one thing, it’s how to identify bullsh*t research. This skill has saved me quite a bit of money in more recent years, following the explosion of the consumer healthcare industry and the subsequent poorly researched health products that have flooded the market.
Perhaps, like me, you are tired of the unreliable quick fixes and hacks. Perhaps you are ready for long-term change that is informed by reputable research. I certainly don’t take it lightly that my clients entrust me with their health. That is why I want to ensure that all of the research behind my coaching programmes is both reliable and easily accessible. Check out the below link to learn more about the science behind my coaching.