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Womens’ fitness and wellness in person and online

@katesmartfitness

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Passionate about helping women move well at all life stages: pelvic floor specialist: postnatal to menopause: 1:1 PT: live zoom classes: massage ⬇️⬇️

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Hi, I’m Kate and I help women at all life stages feel strong, confident and energised through expert-led fitness and movement.

Our bodies, our hormonal systems and all the other stuff in our lives means that our exercise and movement needs are nuanced and can change on a daily, weekly and monthly basis, let alone as we journey through life.

I get that we can’t always rely on self motivation when we have a lot of other noise in our lives. Sometimes we don’t even know where to start, especially if our bodies are not ‘behaving’ the way we’d like (I see you menopause, child birth, surgeries). With a mix of knowledge, motivation, and a healthy dose of humour and empathy, I’m a guide, a cheerleader and I can help you move, feel great, and stay fit for life.

Whether you’re joining me for a live streamed class, an on-demand workout, one to one session or a specialist Holistic Core Restore®️ programme, I make fitness doable, effective and (most importantly) fun, always holding space for clients.

Tap the link in my bio to join my newsletter and follow me for snippets of knowledge and news.

With love x by @katesmartfitness

Helping women feel positive in their bodies is the best part of my job!

I love hearing the happy words my clients have after working with me. Physically it might mean a more reliable pelvic floor, a tummy scar that’s more comfy, a relaxed neck and shoulders or a heavier deadlift. Feeling better about ourselves and the life we lead can’t be beaten.

Even though women can be reticent to blow their own trumpet, I’m so proud to share these kind words and even prouder of my client’s achievements.

I’m not one for before and after shots but you can find more words from happy clients on my website linked above to find out how it feels to work with me 🙌🥰 by @katesmartfitness

Swipe to see the many ways we can work together

🙋‍♀️ one to one
Personal training but with specialised focus should you need it such as
* diastasis recti rehab
* pelvic floor and core issues
* C-section / gynae surgery rehab
* breast cancer recovery
* postnatal
* pregnancy

🏋🏻‍♀️ Weekly Live classes
Timetabled throughout the week, mostly on zoom, I offer a wide range of classes, some that will get you sweaty and strong, some that will chill you out

💻 Online on demand video membership
Accessible any time that suits you, my online membership hosts a huge library of pre-recorded workouts and programmes and is supported with a WhatsApp group so you can remain accountable and be cheered along!

🙌 Soft Tissue Therapy
Say no more! Who doesn’t feel great after a massage, whether it’s for releasing tired or tight muscles, relaxation, c-section scar work, pregnancy or postnatal concerns, some hands on therapy feels amazing

All offerings are in my bio. And do share this post with anyone who might love to work with me 🫶 by @katesmartfitness

I couldn’t yet bring myself to use Mariah, but she’s defrosting and the ingredients for my annual Advent programme are growing. Watch this space, and IYKYK, the link to join is in my bio ✨✨✨ by @katesmartfitness

A bit of Friday love for you

Season’s changing, new term starting, lovely long weekend ahead. Look after YOU!

Would love to know how you’re moving your body for your own wellbeing this weekend? I’m doing some delicious yoga with @concretejunglewellness and likely getting sweaty at the gym. How about you? by @katesmartfitness

Trying to shift gears as the holidays end?

At this time of year it’s common to feel motivated to re-establish a great movement routine after a few weeks of change of pace. It can also feel really hard to know where to start!

Time off can leave you feeling like you have to start over, however that’s not the case! Start small and aim for what you can achieve in your busiest week, especially if you have kids and they are not yet back at school. A short 10 minutes with some dumb bells or a walk or cycle in the park (with them if you need to!) gets the movement habit started again. Remember, all movement is good movement.

I’m teaching a little bit this week before things ramp up again come September. Short sessions, longer ones, online or in person all count.

So what 1 thing can you do this week to get the ball rolling again? Comment below 😄 by @katesmartfitness

She’s back in her happy place!

“Thank you so so much Kate. I’ve loved working with you and am incredibly grateful for all your advice and encouragement. The guidance you’ve given me that has enabled me to return to the gym safely and start doing things I love again has been invaluable. I have confidence in everything I do knowing I have the tools and know how to do it safely”

An enthusiastic lifter, Sophie got in touch after a hysterectomy, wanting to get back to her bar bells.
Over a number of weeks with careful planning, progression and incorporating all sorts of supportive methods she’s there!

Pop me a dm if you’re a woman unsure of where to start following gynae surgery ❤️ by @katesmartfitness

She was wrong!

She badly wanted to get back to her happy place of the gym and get her deadlifts (amongst lots of other stuff) back to where they were before but wasn’t sure if it was possible. Here’s what we did:

- firstly we talked - what had happened, what exactly was her surgery, what was she doing before, what does her daily life need her to be able to do

- next we worked on breathing - how to connect back to that and how that connects to where she wants to get to. How to get it optimal and helpful leading to…

- her entire foundation - her core, her pelvic floor, why and how this needs attention post surgery and as we start to think about training

- we worked through functional movement patterns, loading slowly, checking in, celebrating the wins

- and now? She’s back in her happy place, still progressing and modifying but moving and lifting with confidence again post surgery

Women’s bodies need care and attention and our life journeys can be side swiped but there’s always a path forwards. Keep following to read some lovely words she wrote 😍 by @katesmartfitness

Putting the Personal into PT

Most of us know that progressive overload creates great results in the world of strength and fitness.

This is crucial, however we can only do this if we are consistent at showing up and sometimes, especially in midlife stuff is thrown at us to make it harder to do just that. Ageing parents, personal health issues, changing hormones, children that are growing up but still needing support - these are just a few examples of reasons we can find it harder to put ourselves first.

Taking life into account and being able to pivot on a plan and work around this stuff to keep showing up - that’s important too isn’t it? Drop a ❤️ if you agree by @katesmartfitness

New guidelines on resistance training have been published by the American College of Sports Medicine (ACSM)

This is the first major update since 2009 and you can copy the link below for the report.

In short, the clear message is that ‘consistency beats complexity’ ie we don’t need to over complicate our resistance workouts or believe that they have to follow very rigid rules.

The second slide is a free resource from the ACSM showing how programmes can be tailored to individual goals (gaining strength, increasing power etc) but top advice for midlife women imo is to aim for

- a couple of sessions a week
- a load that feels tough but not impossible to lift
- when it feels easier, increase the load
- target all the major muscle groups
- any equipment can count if it’s challenging - weights, body weight, resistance bands
- keep going!

Consistency is Key!!

I love that it’s been made uncomplicated and encourages us to get it done rather than worry it’s not worth it is it’s not in a gym. Do you agree?

https://journals.lww.com/acsm-msse/fulltext/2026/04000/american_college_of_sports_medicine_position.21.aspx by @katesmartfitness

Poor sleep and low energy?

These very things kicked my planned gym session to the sidelines last Tuesday. Both the body and mind were saying a firm no. But guess what? The sun had emerged after what has felt like a biblical length of rainy days so I got my backside outside for a walk.

I told myself to just go for 10 minutes but ended up enjoying 30.

When you feel physical resistance to the hard stuff, remember ALL MOVEMENT COUNTS. It’s ok to take the easier route from time to time. Put one foot in front of the other and see where it takes you!

Have you found an alternative for when the plan goes to pot? by @katesmartfitness

Join my newsletter readers ⬇️

Each and every Sunday I send out an email and this week’s contains two video’d strength sessions. One for your glutes and legs, one for your chest, legs and shoulders.

Remember those small, consistent doable changes make a difference.

Click the link in my bio, drop your email into it and enjoy the free workouts on Sunday!

Happy movement everyone.

🤍 by @katesmartfitness