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!

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!


It’s something that we never seem to have enough of and is something that we are always trying our best to beat, especially when it comes to the ageing process.

I regularly hear from people who say ‘Ooh I don’t know how you find the time’, ‘I don’t have time to exercise’, ‘I’m too busy’ etc.. Usually I just smile nicely because I can’t be bothered getting into a debate, but believe it or not I am busy, I work full-time, I have two kids – one of which takes part in various activities so we have to taxi her around, my husband works, we both travel for work when required. BUT I still make time to not only exercise but also eat healthily.

The reason I have this time and this is something that my friend Jen and I discussed over a cuppa recently…. I rarely watch TV and I make time by managing my time effectively, time is precious so the last thing I want to do is waste it.


The only thing I do watch is a half hour episode of New Girl once a week, aside from that I couldn’t tell you what is on the TV.

This is what I have experienced from making time to exercise…

  • I have more energy.
  • I haven’t been ill since regularly exercising (touch wood).
  • I feel more focused.
  • I can concentrate more.
  • I feel less tired… believe me I used to crash by lunchtime!
  • I’ve lost weight.
  • I feel healthier.
  • I feel more confident.
  • I am in a better mood.

Hopefully all these positives will help buy me time in the future… less days feeling ill, less days wasted because I don’t have energy but more importantly hopefully more days added to my life, all of which benefit my children significantly!

Aren’t those points enough to make you want to make a move?

So what is holding you back?

I don’t have time!

Really? If you look back at what you have done today, yesterday, the day before, did you make the most of the time you had available?

I don’t have a gym membership / I don’t know what to do!

No problem, you can do at home! There are various online resources that can help you get in shape and as you will have access to a laptop then you can access this information for free in a lot of cases via YouTube! There are tons of workouts on YouTube, however my favourite home workouts have to be from Fitness Blender.

Also, if you don’t have a membership a lot of gyms allow you to PAYG or even have free day passes that enable you to try the equipment and classes out.

There are also numerous blogs like mine to give you helpful tips along the way and bloggers and happy to answer any questions you might have… don’t be shy!

But I can’t miss that episode of…

Multitask! Work out whilst watching it… I thought the ladies were experts at doing two things at once! Click on the image to make larger!

the tv time workout

But I’m tired…

Believe it or not exercise not only gives you more energy but helps you sleep much better. If you exercise late at night do not put the TV on after your workout as this stimulates your brain and them leaves it active whilst you’re trying to switch off. Exercise, shower and then relax before getting into bed.

If you are overweight and find that you snore or have sleep apnea this will also be reduced as your weight decreases allowing for a much more restful nights sleep.

You will soon find that after exercising regularly you will have more energy!

I’d love to hear other excuses… let’s see what answer I can come up with!

And finally…

If You Have Time To Facebook You Have Time to Workout

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Embarking on Personal Training…

Well, I have found out that I will be getting one of the items from my birthday wish list… Personal Training at Pure Fitness Gym!!!

I honestly can’t tell you how excited I am about it. I won’t be starting until the end of August as the trainer has a holiday coming up, is back for a week or two then I disappear for a fortnight, so I thought best to wait until I’m back and then work off any pounds I may have put on whilst on an All Inclusive holiday.

Believe me though, I won’t be using starting PT as an excuse to over indulge, I’ve worked hard for what I have achieved so far so plan to eat healthy and exercise where possible. I know it’ll be hard, I have resigned myself to putting on a few pounds, if anything I’m more worried about losing muscle tone!

Throughout my PT journey I will be blogging and taking regular pictures to show the changes along the way and the progress being made.

I will be having 2 sessions a week over a period of 4 weeks, so far that is all I know!

Watch this space!


Image pinched from Gymbags & Gladrags She won’t mind 🙂

Happy Gym-iversary To Me! And a little competition for the people of Huddersfield

So the 6th July marks one whole year since I made the decision to join a gym… one whole year!

It also marks a major achievement as I have never managed to stay at a gym more than 4-6 months. I lose motivation and interest and more importantly I didn’t see any results!

When I first signed up to the gym, in my case Pure Fitness at Lindley, the aim was to lose a bit of weight and that was happening but then finishing off my CAM Diploma in Marketing Communications, a heap of travelling for work (Cape Town & Bangkok where the food is amazing in both places) , then it was Christmas which was then topped off with two rounds of flu all took its toll and I put the weight back on plus a little more – devastating!

So in January this year I gave myself the personal challenge of not only losing weight, but to completely overhaul my health and fitness and that is how this blog was born.

And to celebrate all this, we (myself and Pure Fitness) are giving away a 7 week membership to one lucky winner (details of which can be found at the end of this post)! Another giveaway will be coming up in August which is open to everyone so keep your eyes peeled!

So what have I been doing?

Since getting back to the gym properly in January I had a workout plan put together by Oliver. This is one of the things I love about this gym, no signing you up, there’s the equipment and this is how you use it! They ask what you want to achieve and put a plan together suggesting what you should do to achieve it and promote you going back to them after 6 weeks to review it!

So I was given time on the cross trainer – high / hill setting, rowing machine, arm pulls, core bag, exercise ball core, medicine ball twists, heel taps and a few other core exercises. Thankfully he didn’t add any treadmill in but where I had time I did use it on a high incline and added in weights to increase the fat burning intensity.

This programme was doing well and I was starting to see results but as I visit the gym on my own (too many failed gym buddies in the past) I decided to start taking part in class activities in order to really push for results.

This is what I have done so far…


I love this class and take part twice a week. It’s a great fat burning workout that tones the key areas most ladies want to fix up. I have seen some major improvements from regularly taking part in this class, my legs and butt (I would say) are pretty tight and the tum is certainly on the way to being so. I now have more definition around my waist in that I am not as straight anymore and would say I have those hour glass curves. I generally burn between 250 – 350 calories per class depending on what area we start with and what props we use which can vary from medicine balls, exercise balls to even barbells!

Oliver who takes the class and who is also one of the permanent PF Gym staff members really makes sure you make the most of this class. He is friendly, approachable and will push you to work harder suggesting using heavier equipment if he thinks you can do it. There is also a really friendly vibe in the class, everyone speaks to one another and encourages each other and are all welcoming of new members. I actually feel deflated if I miss this class as it really is a good workout and positive mental pick me up!

Power Hoop

This is relatively new on the timetable at PF Gym, but has received a great reception. After only one week it went up to 2 classes per week!

I have reviewed Power Hoop previously in my blog but for those who haven’t read it yet. Power Hoop is a workout using a weighted hoop (in this class it weighs 4lbs) and promises a defined and tightened core. Not only that but you also use the hoop to perform other exercises which provides an all over body workout. I can burn up to 400 calories in this class and it is quite good for fat burning too but unbelievably increases your fitness levels too as you do have to move around whilst hooping!

Jen who takes the class is an external instructor who also works within the NHS. She is lively, enthusiastic and absolutely loves what she does having hooped herself for 6+ years before becoming a Power Hoop Instructor. Believe me, if you want proof of what Power Hoop can do for your core she is it!

Hour of Power

Hour of Power classes are quite an intense workout. It’s really covered in the title! You spend an hour undertaking a quite intense activity with the use of dumbbells. Earlier in the year I had the opportunity to take part in a class with Hour of Power guru Rajko (his father founded HOP). You do not stop in this class whatsoever, constantly jumping up and down performing dumbbell moves. A great all over body workout and calories buster which is great for improving fitness levels. In the HOP Masterclass with Rajko I burnt over 700 calories!

I started to do the Hour Of Power classes earlier in the year but due to my daughter’s swimming class changing times it was a class I had to unfortunately drop. Even getting there for the Sunday class is a bit of an issue when you have two young children to consider. So once Stevie’s has moved up a grade then hopefully I will be back to it.

In April Pure Fitness Gym achieved Hour of Power Class of the Month – take a look here to find out a little more!

Niall who takes the class is a relatively new HOP instructor but has been practicing for over 5 years! Hoping to get back to it soon!


Other Classes

I have also undertaken Yoga and Spinning on a couple of occasions, but it is all dependent upon the time I have available and what I want to achieve that week. Yoga is great for fat burning and is rather relaxing. Spinning on the other hand just kills me, great for calorie burning but my fitness levels are appalling! To see the full class timetable click here.

So what have I achieved?

Since the end of January and in conjunction with eating better I have lost over 8kg and reduced my body fat by 2% (more if you go off the measurements in the gym) and in the last month have lost quite a few CMs off my lower body (I didn’t really chart measurements in the early stage, relying solely on weight, but have learnt that there are many factors in determining how successful your weight and fitness goals are measured). So once weight loss hit a plateau I changed to measuring and it has really shown some incredible results.

Moving Forward

I plan to continue with the LBT classes (and the others I have mentioned but LBT is my key class) along with weight training which I have just recently started to help achieve the results I want. I hope to lose another 6lbs but I am now more focused on having a more toned, lean body and as muscle weighs more than fat if it means I don’t drop those extra pounds but look better, then I can live with that.

I have a deadline of 18th August (my 30th birthday) to get everything in order, everything is looking much better and I have to remember that it took me 10ish years to more or less destroy my body by not eating right, being lazy and having babies that getting it to almost perfection is not gonna happen in a matter of weeks.

After then it’s a case of maintaining! That is gonna be interesting but I will continue to plot my journey.

About Pure Fitness Gym

Previously known as Heritage Gym and based in the Heritage Mills at Lindley, Pure Fitness Gym (or PF Gym) is owned by Neil Thornton, Jonathan Pollard and Barry Jacobsz.

The gym is currently undergoing a major overhaul that includes brand new changing facilities, steam room and sauna and the very latest equipment which allows users to record training programmes and track progress. Additional work is underway to create a more open plan training area which is due to commence shortly.

Pure Fitness Gym

A brand new website has also recently been launched allowing you to book class sessions online to ensure you get a place.

Overseeing the changes is Gym Manager, Barry Jacobsz who has worked for the gym for many years and who provides every new member with a personal training programme.

Barry has been a qualified Level 3 NASM Personal Trainer for a number of years, training a vast variety of clients from business professionals, sports specific or clients just looking to change their lifestyle.

After completing his Sports Science Degree at the University of the Orange Free State Barry became a professional athlete. He played professional rugby for 8 years representing South Africa at the Commonwealth games in Manchester and the World Games in Japan. In 2001 he was voted as South African sevens player of the year.

Barry has had the privilege to be trained by some of the best fitness trainers in the world over his career. From his vast experience over the years as a professional athlete

Other permanent members of the Pure Fitness Team include John Rathmell and Oliver Huntingdon.

Pure Fitness Huddersfield Staff

All the Pure Fitness team are friendly and approachable and they are there to help you achieve your goals. If you are stuck, want to know what else you should be doing then speak to these guys! After all you only get out what you put in, but with these guys you will get more in return, they really do want to help make a difference to your fitness goals!

Want to try Pure Fitness? How about for free?

In conjunction with KatrinaComingClean, Pure Fitness are offering one lucky person the chance to win a free 7 week gym pass, which allows you access at any time of the day, use of the steam room, sauna and entry to all of the classes available!

To be in with a chance of winning

  • Simply comment below with “I want to try #PFGym”
  • Tweet @Katrinadionne18 with “I want to try #PFGym”
  • Visit KatrinaComingClean on Facebook and write “I want to try #PFGym” on my wall
  • Don’t forget to share the competition too!

And if you do all 3 it increases your chances of winning further!


  • You must enter before July 19th to be in with a chance of winning!
  • The dates to start the membership are completely flexible so you can use in advance of taking a holiday or perhaps when you get back to get rid of the effects of over indulgence!
  • The only stipulation is that the winner must live or work in Huddersfield in order to make the most of the prize that is on offer!

Alternatively if you’re in a rush to sign up and get in shape Membership starts from just £19.95 so if you want to find out more or join, simply pop in, visit the website or call 01484 485395.

Pure Fitness can also be found on Facebook and Twitter

Polar FT7 – Heart Rate Monitor Review

I bought my Polar FT7 back in March in order to accurately (or as accurately as possible) track my calorie expenditure in conjunction with using MyFitnessPal to track my calorie consumption.

I know the machines such as treadmills give you an indication as to the number of calories burnt but these miss our important factors such as your sex and height which are important in accurately calculating calorie expenditure which could mean the difference in losing weight and not losing weight!

So further to being gifted a £50 Amazon voucher by a friend (Thank You!) I took the opportunity to purchase a gadget that would do exactly what I needed and after reviewing various makes and models on the market and trying not to go over the £50 too much I finally settled on the Polar FT7.

The Polar FT7 is a Fitness Watch which consists of a chest strap and sensor along with the watch. In order to calculate your heart rate the chest strap must be worn, it’s comfortable and discreet (honestly) and you can however wear the watch as a normal day to day watch if desired.

Polar FT7 - 2

Before using the watch you are required to enter your personal data such as your height, weight and sex in order for the calorie expenditure calculation to be as accurate as possible (make sure you update this as you lose the weight to ensure the calculations are accurate).

So once you have done all that all you have to do is get moving!

You can use this watch doing absolutely any exercise. I use whilst taking classes, doing weights, using the cross trainer and even swimming! Just make sure you don’t press the buttons on the watch whilst submerged, I tend to start before entering the water and stopping once my hand and arms are dry.

What I love most about this watch is that it doesn’t just tell you how many calories you have burnt but if you workout increased your fitness levels or burnt fat. I am all for the latter and right now as I am trying to lose weight and rid my body of unwanted fat this was the feature that made me chose the Polar FT7.

I guess the main thing that this watch has taught me is that lower intensity workouts are the best for burning fat. You will see me in the gym doing high inclines on a treadmill or a high setting on the cross trainer slowly and not looking like I’m putting in much effort or doing the LBT classes in order to keep my heart rate at the right level to torch fat. More recently I have switched over from using the machines to using weights in a bid to torch more fat and tone up.

You really do not need to go all out sweating your arse off on a treadmill til you can barely breathe to get in shape and I think that is where a lot of people go wrong! I certainly was, but I have a lot of runners who argue this with me. I’m sorry but I’m going by the data on my Polar FT7 along with my personally results of losing 18lbs since I really started to get into this fitness lark at the end of January. It works for me and my knees are crap so you can keep your running!

Moving on there are various other features for the serious athlete such as showing your heart rate whilst working out so you can keep to the required BPM to get the most out of your workout, an overview as to average and maximum heart rate and it also shows a weekly overview of calorie expenditure.

Polar FT7

I have also found that there can be a vast difference in the figures the machine tells you and the figures the watch tells you. On certain equipment I can burn around 100 calories more per session, but on others I can burn considerably less. So for example you do not want to be told you’ve burnt 500 calories in a workout when you might have only burnt 250 and therefore eat your exercise calories back because in that case you will be overeating and therefore you will put on weight and will be wondering why exercising is not doing anything for you!

Having started to use the Polar FT7 on the 21st March, I have undertaken 70 hours worth of exercise (92 sessions) and burnt a grand total of 27,825 calories!!! And since I bought this little beauty I cannot work out without it. It’s like a little personal trainer on my arm pushing me to work harder and burn more. It’s like I am constantly battling against my personal best trying to increase my calorie burn since the last workout – especially in class situations.

So does anyone else use a HRM – if so which one and what do you think about it?