The Monday Method is designed around a 6-week cycle. Every 6 weeks we will have a Health Coaching Session in order to track your progress, reassess your goal(s) and make updates to your Physical & Mental Fitness Programme for the next 6 weeks.

While the length of the programme is technically indefinite, the aim of The Monday Method 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.

Your investment in The Monday Method is €54 per week (€325 for a 6-week cycle).

Included in this price is access to all Live Online Pilates Classes with The Monday Coach (worth €9 per class).

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 Kate a message.

If you would like to discuss splitting your payment into two instalments throughout the cycle, just let Kate know!

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 Discovery Session (50mins) and Health Coaching Sessions (50mins) 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.

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 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.