K.H Coaching

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K.H Coaching

Coaching busy women & mums 📱🏋‍♀️
Post & Prenatal Qualified 🤰 💪
Sustainable habits | Break the on/off cycle 🔄
Mindset first. Results that last 🤎
Start below ⬇️

Send me a DM for more details

03/09/2026

❤️ #

30/08/2026

"Comparison is the thief of joy"

There is no point looking at the person with the tiny waist and the defined abbs and feeling jealous.
You don't know the level of effort or sacrifice it takes for them to look that way.

I have so much respect for people who put in the work and dedication and I hope that they are genuinely happy and enjoy the process,
but....
I have had enough conversations with bikini models & body builders to know that in their own admission that while getting show ready their mental state has been impacted and that they would have to sacrifice seeing friends, certain celebrations ect to be able to stick to training & nutrition plans to look a certain way and hit a certain body fat% in a certain time.

Now, if like me.
You are not a bikini model or body builder.
You do not have to reach a certain body fat % by a certain weight for any reason.
But you would like to lose / maintain a healthy weight consistently over time then our eating habits can be more flexible.

But you do need to understand and own your choices.
Of you are going on a well deserved holiday with your family, I full heartily believe you should enjoy yourself, relax and indulge a little.
You most likely work all week, look after kids and eat within calories ranges on your normal day to day.

Yes, you most likely will gain a little but if when you return you get right back to it. 1 week of a year isn't going to make that big of a difference.
If you can enjoy the process and still make progress over a year then you can do that for LIFE!

at K.H Coaching ⬇️⬇️⬇️

🥑 IT'S NOT A DIET IT'S A LIFESTYLE🥑

28/08/2026

KNOWLEDGE = POWER

Knowing and understanding your Macronutrients (macros) put YOU in control.

Why I set Calories & Macro targets.

Calories for Weight Management. ⚖️
Macros for Health 🥑❤️

Each Macros has a set amount of calories per gram.

Each Macro has a different role in the body.

All Macros are essential for overall health.

Understanding the different types of
Proteins/ Carbs & Fats

23/08/2026

1K Row aim to complete it within 5mins!!

(6-8 Reps | 3-4 Sets)
Tempo matters!
Make sure the last 2 reps are challenging! 💪

Single Arm bench supported row.
Ensure core engagement.
Nice control on the way down.

DB Bench Press
Control on the way down. POWER on the way up

Kneeling Arnold Press
Tuck pelvis engage core.
Power on the way up. Control on the way down.

DB Incline Chest Fly
Slight bend in elbow. Palms facing eachother.
Control on the way out. Power on the way in.

DB Bench support Rear Delt Flys
Power on the way up.
Squeeze shoulder blades.
Control on the way down.

DB Bicep Curl
Up fast. down slow.
Brace core, keeping body strong and steady.

Tricep Push Ups (from knees or toes)
Control on the way down. Power on the way up.
Elbows narrow

Pick your favourite HYPE song and go for it on the skier!!! 🎶 👊
Get the HR up and push yourself!! 🥵
You should be sweating and heavy breathing after this.

Cool down with a nice incline walk.
5-10mins 👣
Calmer music 😶‍🌫️
Use this time to focus in on breathing ✨️
Inhale for 4 out for 4

21/08/2026

Don't get me wrong I love being a mum to my handsom boy 💙

But I have to admit the change has been TOUGH!
Breastfeeding is kicking my ass!

Going from a very routine driven,
active person who is always on the go & out the house to sometimes not leaving the house for days.
Sat down feeding for hours.

Has been an adjustment to say the least.

To all my fellow mamas I am in awe of you ✨️💖

I believe that....
Being adaptable is key to success in life.
Making the most of every situation.
Focus in the positives.
Take the little wins.
(Today we had our first bath time with no tears! 🏆)
I'm not saying it's easy... cause it's not!

But your mindset has the power to control your idea of what success & happiness looks like to you.

17/08/2026

There are nuggets of time throughout the day/week and ways you can free up more time for yourself

I mean I literally made this post while breastfeeding my 5 week old baby. 🤣

I swear by muscle Food. 💪
The quality of the meat is excellent 👌
We get a bulk box once a month and it always lasts us the full month.
Lean grass fed/free range meat

The £40 for a 6 month pass is well worth the
amount of time and effort it would take me to do our weekly food shop with our baby

Keep it simple.

Breakfast ideas:
Beans on wholewheat toast
25g Grahams protein yoghurts
Egg on toast
Greek yoghurt, granola & blueberries + protein powder
Protein shake & a banana

Lunch
Baked potato + either Tuna or Beans
Chicken wrap

Dinner
Maggies o so juicy back chicken & veg + rice
Chilli con carne (batch cooked lasts us 3 dinners each)
Low cal/hight protein Ping (microwavable) meals always in the freezer for nights time has ran away from us or things have not went as planned.

Tracking calories/ protein putting me in control of my weight. ⚖️

Focusing on Steps. I may not be able to attend or teach lots of fitness classes atm but I can get my dairy step count in 🎯👣

x3 Strength Training Sessions 💪
These don't need to be hour long sessions in the gym.
3 short but effective workouts you can do at home or in the gym.
Include your baby if you have to!
Trust me you will feel SO much better for doing them.
You need to take care of you too! 🤍🏋‍♀️

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Opening Hours

Monday	04:00 - 22:00
Tuesday	04:00 - 22:00
Wednesday	04:00 - 22:00
Thursday	04:00 - 22:00
Friday	04:00 - 22:00
Saturday	04:00 - 22:00
Sunday	04:00 - 22:00

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