Session 9… The PT Diaries – Back in Focus

After my dismal performance the previous week – session 9 was all about getting back on track and focused!

What made this session even better was my friend Jen came along to take some progress pictures at Pure Fitness Gym, which I am extremely happy with! It’s great to see some muscle definition happening because I don’t really see that when I look in the mirror! This picture however has to be my absolute favourite! Boxing is a great way to get in shape and get rid of your frustration – I had many thoughts going through my head during that!

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Boxing

This session covered the following and should take you about an hour to do – back when I first started I wouldn’t have managed to get through this and my sets would have only been 2-3 max so if you feel you need to drop the reps then do so, but try build them up over time.


Warm Up

  • Watt Bike 3000m Level 3

Abs Circuit X4

  • Seated side rotations 10 each
  • Plank 45 seconds
  • Wall Sit ups 12
  • Leg raises 8


  • Battle Ropes
    • 8 X 20s High 40s Rest

Resistance Training Super sets x3

  • Arms
    • Tricep Rope Push down 1
    • Standing Row 10
  • Legs
    • Leg Press 12
    • Walking Lunges 10e
  • Boxing
    30s on 10s rest
  • Bench Step Ups
  • Core Board spins
    15s X 4


  • 500m Row
  • Stretch

And here are some more pictures!

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean Watt Bike

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Core Bag Step Ups

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Plank

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Weighted Lunge

I think we can definitely say it’s an improvement from the first session (its hideous that I have shared that with the world!)…

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Session 1 Weighted Lunge


Session 8… The PT Diaries – Results Day!

So session 8 has been and gone and what a session today was… within 10 minutes I felt like I hit a wall. It was such a come down after the high I experienced on Tuesday. After that session I felt all kinds of amazing and felt like I could do anything I set my mind to!

Today was another matter – I hurt, Tuesday was a hard session that left me with DOMS in practically every muscle – which is a good thing – it means you are working but unfortunately you do have to get back on the horse and get on with it! I did some yoga last night in the hope it would help stretch me out – it did but I felt so weak today!

However, today was also results day….

So here it is, this is what I have achieved in 8 sessions over a period of 4 weeks. Firstly my physical measurements.

A total of 10.7cm lost from those key areas that us ladies don’t love. There has been a gain in a couple of areas, but this is down to muscle mass and quite frankly for those areas in particular I am not too bothered. For me its all about the waist, hips and arms.


Moving on to body fat – once again a reduction in measurements, particularly around the waist area which is my main pet hate area, especially after 3 pregnancies and just really doing nothing about it!

Body Fat

In terms of how much I weigh, I have gained 0.5kg since commencing personal training… am I shocked, disappointed? NO! Look at the results above!

Muscle weighs more than fat but takes up less room, therefore when you are undertaking a fitness regime you should not rely on scales as a sole indicator of progress – if I did that I would be sat rocking in a corner no doubt munching on a bar of chocolate and knocking back copious amounts of vodka wondering why with all my hard work nothing is happening and in fact why am I gaining!

I’m pretty bloody proud of what I have achieved in just 4 weeks and this has been done with hard work and determination and a pretty awesome personal trainer. My diet is pretty good, I won’t lie it could be better and that is what I plan to work on over the coming weeks so I can really see some truly amazing results, but I achieve this from living a balanced lifestyle – exercise AND eating healthily. I haven’t undertaken any drastic juice fasts or attended slimming clubs where the focus is all on the weight. I have achieved this through pure hard work and do you know what I feel loads better, I have more energy, I am focused and determined and I am a lot more patient. Everyone can lose weight by undertaking extreme measures but what happens when you go back to your old ways? The time I didn’t have a kitchen is a prime example of going back to the old ways and I still have my work cut out to achieve the measurement loss I achieved over a good few months of attending the gym and classes.

I want to thank Barry for pushing me these last 4 weeks and for having faith in me. It was a slow start, especially as my fitness levels were unbelievably poor. My recovery from intense exercise was taking upwards of 2 minutes whereas now it is around 40 seconds, this is a major indicator in my level of fitness and something that we can continue to improve.

I’ll be continuing personal training up until my sisters wedding early April so I hope you will continue to follow my journey.

I would definitely recommend that if you don’t know where to start in a gym that you consider personal training and ladies – don’t worry about all those wobbly bits or looking like crap. They honestly don’t care – they are there to get you the results you want! So if you are in Huddersfield I definitely recommend you popping by to check out the gym and speak with the staff to see how they can help you.

So moving on from all that, this is what we did this morning!


Warm up

  • X-Trainer 5 mins

Abs Circuit x4

  • Seated side rotations 10each side using a 5kg ball
  • Mountain Climbers 30s
  • TRX Knee tucks 12

Watt Bike 3000m level1

Resistance Training Super sets X3

  • Arms
    • Cable Push down x 12
    • Cable curls x 10
  • Legs
    • Seated extensions x 10
    • Walking Lunges 12 each leg

Row 500m Level 9

HIIT Training on Battle Ropes x8

  • 20 second High Intensity
  • 40 second Rest


Total calories burnt 594 (total this week 1611)

Just to confirm my stats, I am 30, weigh 65kg and measure 163cm. Your calories burnt will depend on your age, weight, height and your health in general.

If any of you have tried following any of my PT session plans I would be interested to hear your thoughts!

Itsu tasty

I popped into my Sainsbury’s local and lunchtime and always like to have a look which healthy treats they have on offer.

Their healthy snacking range is certainly growing for a busy village and a few products by a company called Itsu really stood out to me – especially the dark chocolate covered edamames. I however opted for something a little lower in calories and went for the Wasabi flavoured Crispy Seaweed Thins (£1)

These were a perfect little treat for a mid afternoon slump – although I was expecting the seaweed to be slightly saltier – which is one of the reasons I purchased as I effectively had a salty carb craving!

Instead they did taste a little fishy with a hint of wasabi but after the first thin they went down a treat and I would eat again – although I would probably keep an eye out for them being on offer as £1 is a little on the steep side for 5 pieces of seaweed.

The brand however got me a intrigued so I did a little research on them and it would appear that they have some restaurants / shops in London that sell healthy meal options with an Asian influence so expect plenty of noodles, soups and interesting ingredients and flavourings. So if you are London pop by… if you are from Itsu, get opening up North (specifically Yorkshire)!

Additionally they have an online store where you can purchase various goodies – you can also purchase a mixed box which includes the snacking range, seaweed, miso soup and rice cakes. Additionally the prices are reasonable for a health food range with thai noodle pots retailing at £12 for a pack of 6 and with decent nutritional stats they certainly are worth investigating!

Additionally you can purchase Itsu products from Sainsburys, Waitrose, Whole Foods, Patridges and Revital so I will keep an eye out

Itsu Crispy Seaweed Thins

Itsu Crispy Seaweed Thins

Session 7… The PT Diaries

WOW! What a work out this morning!

Session 7 brings me into the start of week 4 of my Personal Training with Barry at Pure Fitness Gym and what a journey it has been!

Although I have been a member of the gym for over 18 months, undertaking personal training has been a real test of my fitness and endurance. Over the last 3 weeks my cardio levels are gradually improving and today was definitely my best session yet.

My heart rate still reaches dizzy heights but the recovery is significantly improved which led to me getting much more out of todays workout. Last week it too me 12 minutes to do 4 reps of HiiT cardio…. today around 10 minutes to do 8 sets!

The weight is still hovering but I am putting that down to increased muscle mass. I found last year that for a good couple of months my weight stayed around the same but body fat reduced before the weight then started to reduce and I am happy with that. Although I will be testing body fat on Thursday.

So today involved the following, why not have a go and see how you get on!


Warm Up

  • Watt Bike 4000m

Abs Circuit

  • Single leg Plank 30s on each leg
  • Seated side rotations 10e
  • Floor sit ups 12
  •  X3 20-30S REST

Resistance Training Super sets X3

  • Leg Press 15
  • V-sits 10/12

20-30s rest between sets

  • Cable rope push down x12
  • Dumbbell hammer curls x10

20-30s rest between sets

  • Seated Row x12
  • Standing Upright row x10

20-30s rest between sets


  • Interval Sprints with resistance band (reebok)
    • x8 sets 20s Sprint getting HR 90-100% BRING DOWN TO 50-60% recovery
  • x3 Sets Bench Step Ups using 10kg core bag
    • 10 each leg make sure to raise your opposite leg to work the abs
  • x3 Sets Core board spins
    • 15s – 5s hold in press up position.


  • 500m rower level 8 (big focus on using arms as opposed to legs)


A great 1 hour work out which burnt 700+ calories and significantly improved my cardio levels!

Already looking forward to Thursday’s session and to getting my body fat results!

On another note all my blood results came back fine – my thyroid is normal. Next major test is the 24 hour ECG in February!

Session 6… The PT Diaries

I honestly can’t believe that we are at session 6 – the time has flown!

After an absolute drenching before getting to the gym I made a start or getting stretched and warmed up.

After Session 5 where I just felt urgh today’s session was – well not easy but it was manageable, well it was until I got on the rowing machine that is (flashbacks to my 1000m challenge ensued). It didn’t help that the night before the session the DOMS (delayed onset muscle soreness) kicked in around my back, shoulders and upper arms but everywhere else it is starting to ease off.

In general I am fairly fit but I just lack the ability to really push myself during physical exercise and my endurance levels, especially with cardio are pretty poor but it is improving (I think). I just need to stick it out and by having the PT sessions I feel it has really had a massive impact on my free training sessions. I now know what I need to be doing to get results and doing 20 minutes on the cross trainer a bit on the rowing machine and some weights just aren’t gonna cut it! Unfortunately that is what I did for a long time then thought I could just eat what I want in the early days. Put it this way YOU CAN’T! Some education made a massive difference last year but now it’s about making a major difference – it’s no longer about being slim, it is about being fit and healthy and a few muscles won’t hurt either!

So this session we once again mixed it up a little, Barry is still insistent I get on that bloody bike though!

Here is what I did – why not give it a go and see how you do!

  • Warm Up X-trainer 8 mins (keeping heart rate between 130-150bpm)
  • Walking Lunges + Shoulder Press 10m/8m/6m/4m X3
  • Interval Sprints on Spin Cycle (5 minutes)
    • 40secs Low Intensity
    • 20sec Sprint 85-90% HR (put it this way mine can get up to 194bpm!)
  • Resistance Training
    • Super Sets 3×12 with a break between each set (I did this to get my heart rate back to 150 but a 30 second break should be fine).
      • Tricep Cable Push Down (straight bar)
      • Seated Latt Pull Down(wide grip)
    • Break
      • Smith Squats (Barbell)
      • Bench Step Ups (6kg Dumbbells)
    • Break
      • Incline Bench Crunch
      • Bench Knee lift
  • Core Board 3x15secs Press Ups (spin)
  • Cardio Cycle 5 mins level 8 RPM 75+
  • Finisher
    • 500m Row level 8 (as fast as you can – should take about 2m 30s)
    • Stretch

Overall another great session that burnt approx. 650 calories (my HRM kept getting a little temperamental) I really feel that I have benefited from PT sessions and wish I had started much sooner in my ‘Coming Clean’ and getting fit journey as I would probably be in a completely different place right now. I was lucky if I managed to do around 300 calories in an hour when free styling. There are plenty of YouTube videos out there and inspirational people on Twitter but if you really want pushing to do your best and to make you keep going when you wanted to give up 3 times previously then personal training is definitely something to consider.

I’m yet to do further measurements but I can tell you my weight has increased slightly. I’m not scared at this stage, after all muscle weighs more than fat and I would much rather have more muscle than fat! I plan to take some further measurements at the end of next week after session 8 is complete to see my progress.

I have two more PT sessions left as part of this block but plan to undertake another 8 which will finish just a couple of weeks before my sisters wedding and will hopefully mean I will get into my bridesmaid dress with ease and furthermore really set me on track for working out myself and getting the most out of it!

My past PT Diaries can be found below….

Session 5… The PT Diaries

So we’re now at session 5 – where has the time gone? Finally I have managed to split the sessions down as opposed to doing a week overview just because I have been so busy – I have started another CAM Diploma in Digital Marketing and the husband has started a new job.

In this session I had to admit I was scared (plus I seem to be coming down with a bit of a sore throat) but after the bridesmaid dress / back fat issue I need to significantly up my game.

I updated Barry on the latest e.g. blood tests and how I desperately need to be able to get back into my bridesmaid dress in 11 weeks time (less if it needs alterations) or my sister will kill me and there is no way I am having it altered unless its to take the thing in!

Bearing all this in mind we made a start beginning with a number of stretches followed by 5 minutes on the cross trainer to get warmed up.

In this session we made a start with some side rotations using a weighted object 5kg undertaking 3 sets of 20 repetitions in order to work the core and sides before undertaking 3 x 12 sit ups with the aim of not resting the back on the floor when going down so that it worked my core harder. I’m usually rubbish at sit ups but having my feet against the wall made a huge difference.

Moving on we did a barbell squat and straight bar tricep push down circuit. Undertaking 12 reps on the barbell and then immediately 10 reps on the push downs. This was repeated 4 times allowing a rest period in between each overall set to allow my heart rate to recover to around 150. Barry noticed that when doing barbell squats I tend to lift my heels so place some small weights underneath my heels to prevent this from happening.

We then moved into the studio to undertake a further circuit which included the punch bag (I imagined hitting a few people :-)) shuttle runs, floor plank and clean and press with barbell undertaking each activity for 30 seconds with a brief rest period in between each activity.

After this we did some work on the arm machine (or that’s what its known to by me!) Facing forward with arms extended I had to pull the weight as far back as possible in order to work my back. This was done in 3 sets of 10, 6 and 2 (it definitely got harder towards the end).

It then came to the bike…. how I hate the bike! We did 5 minutes of HiiT but for some reason this week seemed harder – turns out the setting had been increased to 3 from 2 the previous week – so although I felt I was struggling it was actually an improvement!

We then moved on to using the TRX – a little differently to how its been used in previous sessions. This time with my hands on the floor and my feet in the stirrups I had to bring my knees to my chest. Again repeated in 3 stages with 6 repetitions per set – By the end of this my face was as pink as my top!

Then came the 10kg Core Bag – with it placed across my shoulders I had to undertake step ups in 10, 8, 6 on each leg before moving on to doing step ups with a raised knee again 10, 8, 6.

After which I finished off with 5 minutes on the cross trainer to cool down before doing some stretches.

Calories burnt this session… 702. 46 minutes of which were fat burning and 55 were fitness (cardio). Looks like the back fat may disappear after all!

I topped my session off with a banana protein shake with added frozen banana – after all I need to repair those muscles and get that toned physique. Just to add no ladies – doing weights and drinking protein shakes won’t turn you into a bodybuilder!

Whoever said it got easier lied! The PT Diaries

Week 2 of personal training (sessions 3 & 4)

Don’t get me wrong I have no plans to give up or give in at any stage but my goodness PT is hard! Especially once you have awoken muscles you never knew existed, getting back to the gym and pushing yourself through that pain is hard and I mean hard.

This week we did a lot of work to address my heart rate and my overall poor cardio performance – quite frankly I have never been a fan of cardio and much prefer getting myself using the weights or in a class – did I tell you how great the classes are at Pure Fitness? I thought so! So if you haven’t tried them yet then what are you waiting for?

So lots of work on the bike (I hate the bike, it hurts my rear, but needs must!) doing HiiT. I am quite getting into HiiT, I like the feeling of really pushing myself for short bursts, as endurance really isn’t my thing. Your legs will kill and feel like jelly but seeing the calories burnt on my Heart Rate Monitor really does push me on.

We mixed up the 2 sessions this week with session 3 doing lots of core work e.g. side twists, core board (a twisty piece of kit that goes on the ground and you swivel it), planks (normal and side) along with using the TRX to work on the shoulders and back. (Total of 573 calories burnt)

Session 4 featured the same amount of cardio work and focus on core exercises but we got to do barbell squats – I really love using the Barbell, it makes me feel really empowered and like I can take anything on. I did a bit longer on the bike in order to understand how my heart rate works – within seconds of undertaking high intensity it shoots up to around 190bpm so I concentrated on that and worked out how long it takes to recover down to around 140bpm – of which it takes 2 minutes. I kept up with this for a total of 12 minutes and it would appear that the 2 minute recovery when on the bike is normal for me but towards the end that had reduced slightly. (524 calories burnt)

After this session the gym had some people from MyZone come in to do a demo of how their product works – I’ll review this is a separate blog post but it was fun taking part in trialling this product out with the Pure Fitness staff and I think it would be a great addition to the gym – especially from a Personal Training POV. I believe having my Polar FT7 has really helped shape my PT sessions in order to get the best from them so anything that gives the trainer more insight to how the trainee is performing on the inside will definitely be of benefit and help get even better results! (209 calories burnt – they sent me an email after my session!)

Not only that I went to the gym on Saturday morning and got a little competitive taking part in a 1000m rowing machine challenge! Jeez! My legs turned to lead at the end of that (it took me approx. 4m 13s and I was in the lead as of Saturday) but with having the PT sessions behind me I made that free workout my best workout yet burning 431 calories in 50 minutes (I had to get home to run the kids around!)

Total burn this week 1684 calories (I also did an LBT class on Monday!)

More next week…