When Katie Met Kettlebell Kitchen

 

After following several ‘reality’ TV people on Instagram who rave about the place, this week I eventually got to check out Kettlebell Kitchen in Manchester.

 

I was doing a fitness shoot, and as lunch time (or dinner time as we say in Sunderland) was approaching, the photographer said the magic words… ‘what shall we get for lunch?’

 

  

There was mention of a sandwich shop, but I decided to try my luck

‘It’s probably a long shot ‘cos Manchester is huge, but are we anywhere near Kettlebell Kitchen?’

 

To my shock and delight, Google Maps revealed we were literally 1.7 miles away! I couldn’t get in my Mini fast enough.

 

 

kettlebell kitchen

 

When Katie met Kettlebell Kitchen…

 


When I got there it was buzzing, jam packed with people sitting in, taking out and several Deliveroo guys collecting orders. I was greeted by the friendliest guy ever…his name was Richard and he turned out to be from South Shields (the town right next door to Sunderland)…what are the chances?

 

My order was long (I was ordering for 5 people) but the service was quick.

 

I went for salmon with cauliflower rice, spring onion and mixed veg with a sweet chilli sauce. Of course it would have been rude not to try a dessert, so I had a chocolate orange protein brownie. It was totally lush and was everything I hoped it would be (they soooo need to open one in Sunderland)!

If you’re in Manchester, you have to pay them a visit…like seriously, you HAVE to!

To see the video of my visit, check out my Instagram, @katiebulmercooke.

 

 

 

 

 

 

 

Katie Bulmer Cooke

 

The Day I Realised I Wasn’t Fat

 

 

 

This blog might be surprise some people, here goes…

I’ve always been pretty happy in my own skin, I had a confident body image and was un-phased by the images I see in magazines. I’ve never really had any body hang ups or disliked what I see in the mirror, and I’ve even been happy to embrace my post-pregnancy loose skin and the odd stretch mark…

 

 

 

 

But that all changed about 2 years ago.

I was booked to do a photo shoot and on arriving I was handed a sports bra, crop-toppy thing and some short-shorts to wear. I wouldn’t normally wear either of these things, let alone together…I’m a big believer that if you flash a bit of flesh on the top half then you should opt for leggings on the bottom half and vice versa. But that aside I’ve never been a big skin flasher. I’m more of a leggings and vest kinda gal when it comes to active wear.

But I was there to do a job, so did as I was asked and put on the outfit. Before I came out of the changing room I looked in the mirror and thought to myself, ‘you know what Katie, you look alright.’

Back then, just as I am now. I was a healthy size 8-10…yes I there’s some loose skin below my belly button from being pregnant, but when I stand upright it’s flat…and that’s totally OK.

So, feeling alright about my body image, I stood in front of the camera and began to take direction from the photographer. I was asked to do fitness-style poses (which for the record never involve standing in a normal upright position). I did planks, press ups, elevated split squats etc…all of which involve bending forward…and none of which are particularly flattering on the tummy skin as gravity tends to take over.

 

A few shots in and the photographer stopped to take a look at the shots that had been taken so far, and as she did so she kind of screwed up her face and said ‘no, it’s ok, we can air brush your skin.’

As I’m sure you can imagine, this isn’t exactly a confidence booster when you’re stood there wearing what felt like not much more than a bikini. But trying to be as professional as ever I carried on taking direction while more photographs were taken. These were interspersed with a few more comments such as ‘can you just try and move the band on your shorts to cover your that mark on your tummy.’

Once we were done, again the photographer looked back through the photographs and twisted her face saying, ‘don’t worry I’ll touch up your stretch marks.’

 

 

 

 

I couldn’t get out of there fast enough. I hated every minute and it knocked my confidence and my body image big time.

I spent many a day after that judging myself negatively in the mirror and in shop changing rooms.

I’m really good at building up other people, boosting their confidence and telling them how great they look and how lovely they are…but I struggled to do the same for myself.

I’ve done several fitness shoots since, but haven’t looked back at the images- I didn’t want to see them and the few I did see I would pick myself apart.

Yesterday however, I had to look at the shots as they were being taken…I couldn’t miss them, as they appeared on a screen right in front of me within seconds of being taken. The photographer taking the shots was lovely and I was wearing something I felt comfortable.

After a few test shots I had a look at the screen and for the first time in a very long time and thought to myself and even said out loud, ‘wow I’m not fat I am.’ To which my pal and the person who booked me said, ‘WHAT?’ [as if I was a crazy person].

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I think lots of people who know me and follow me on social media may well get the impression that I’m super confident all of the time, but for some time that hasn’t been the case.

It’s taken a long time for me to get the negative voice out of my head and I’m determined I’m not going to let it get back in!

 

So the moral of the story…

  • Be careful which words to choose to use towards others…you never know the effect it may have on their body image.
  • Don’t always assume that everyone else is super happy with themselves.
  • Be sure to take the advice you give others. I’m always praising others and saying positive things about other people and paying them compliments…maybe it’s time we all started paying ourselves some compliments too.

 

3 e

Katie Bulmer Cooke

 

 

Clean eating Yorkshire pudding recipie.

 

It’s Sunday. It’s National Yorkshire Pudding Day. Here’s a clean eating Yorkshire pudding recipe. You’re welcome

 

It's Sunday. It's National Yorkshire Pudding Day. Here's a clean eating Yorkshire pudding recipe. You're welcom

Ingredients

  • 100 grams Whole Spelt Flour
  • 2 Eggs
  • 150 ml Milk
  • 1 pinch Fine Sea Salt
  • Coconut Oil

 

Instructions

    1. 1.Preheat the oven to 220*C. Drop 1/4 teaspoon of coconut oil into each hole of a muffin baking tray.
  1. 2.Do some star jumps while waiting for the oven to be hot hot hot. Place the muffin tray into the oven to heat the oil for 5            minutes until HOT! Did I mention, it needs to be HOT HOT HOT?!
  2. 3.Whilst the oil gets hot, whisk the eggs into the flour. Add the salt and slowly add the milk.
  3. 4.Whisk hard to remove any lumps. Excellent arm work out.
  4. 5.Once the oil is hot, remove the tray from the oven and fill each hole 1/4 full with the batter you’ve prepared with sweat and  tears.
  5. 6.Pop the tray back into the oven and cook for 10 minutes until golden brown and crisp.
  6. 7.Enjoy!

 

 

 

 

Katie Bulmer Cook's Signiture

 

You voted! I listened….

 

yorkshire pudding

 

 

 

Understanding the technical side of fitness.

As a whole, the fitness industry and even popular sports such as football are slowly adapting to the ever-changing needs of a society brimming with millennials. They are responding to our generation’s insights and philosophies by thinking outside the box in terms of their approach to today’s lifestyle demands. Over the years, there have been a plethora of group fitness classes and modern-day gadgets out there as many of us might’ve noticed.

 

People lifting weights.

 

Once upon a time, Mr. Motivator was held in the highest regard among British television viewers. The keep fit fanatic used to hold daily group classes on live television, empowering housewives to exercise while stuck at home. Although the landscape has changed dramatically in the last decade, and sadly Mr. Motivation is nothing but a relic in the eyes of millennials.

 

Nowadays, technology does wonders in streamlining our lives. When used correctly, it makes our day-to-day tasks easier. This breakthrough even spilled out to the world of fitness, with all the high-tech gadgets, new training methods, and overall advancements. Even professional footballers resort to this in order to improve and – in some ways – stay ahead of the curve. David James from The Guardian points out that sports scientist really came to the fore in 2011 and is now an integral part of any professional sports team to aid in developing an all round skill set, while identifying key areas to improve upon.

 

Football players are just some of the most well conditioned athletes in the world. Day in and day out they perform at a high level, a certain capacity that requires hard work, dedication, as well as a skill set that sets them apart from the average player. Betfair who focus largely on the English Premier League highlighted what it takes to become a finely tuned professional athlete. Football journalist, Stephen Tudor, claimed there are now complex algorithms that make a supreme sportsperson, this includes daily blood tests, cryotherapy chambers, and, you might’ve guessed it, GPS devices. These not only improve certain aspects of the human body, but also compile necessary data to monitor their progress.

 

Tudor adds that professional athletes – such as footballers – are “Formula One engines in human form.” But what about mere mortals like us who don’t play sports for a living? With this, it’s also important to highlight the technological reach in fitness, which revolves around its entertainment factor. For starters, there are a variety of exercise programs that inject fun into every workout. Aside from the bevy of spinning and CrossFit group classes and other alternatives like Pilates, Yoga, and even a Buggy Boot Camp. Collectively, these workouts create an exciting environment where we can embrace the benefits and the challenges of exercising. Furthermore, when it comes to the advanced tracking methods of pro athletes, we, too, can monitor our progress with the help of social media and other mobile phone applications.

 

All in all, fitness knows no boundaries. It ignores social status, age, and gender. Yes, we constantly crave for more, continuous change as years go by, but at the end of the day, dedicating our lives to fitness will always lead to positive things. We don’t have to be on the same level as professional athletes, we just have to have that initiative and the willingness to continue the journey towards overall wellness. Besides, we all have to start somewhere, right?

 

Katie Bulmer Cook's Signiture

 

 

katiebulmerheader

Healthy Oaty Biscuit Recipe? Right here!

As you know, I love Nothing But Snacks, they are freeze dried awesomeness… I wanted to see if they would work as part of a recipe rather than just alone and I can safely say, they do!

Healthy Oaty Biscuit Recipe

I went for the Strawberry and Banana Nothing But Snack and added them to a really quick and easy healthy oaty biscuit recipe.

Here goes…

INGREDIENTS

1 tsp baking powder

1/2 tsp bicarbonate soda

1/2 tsp salt

1/4 cup sugar

1/4 cup brown sugar

1/4 cup apple sauce

1 egg

1 tsp vanilla extract

2 cups rolled oats

1 cup plain flour

1/2 cup raisins

2 tbsp unsalted butter

2 bags of Nothing But Snack

METHOD

.1. Preheat the oven to 180°C. Line a baking sheet with baking powder and set to one side.

.2. Get a bowl and sift the flour, baking powder, baking soda and salt.

.3. In a separate bowl: cream the butter, sugar and brown sugar for one minute. Add the egg, apple sauce and vanilla extract. Mix for two more minutes.

.4. While the mixer is still running, slowly add the flour to the butter mixture. Mix until combined.

.5. Now fold in the oats and raisins and Nothing But Snack ingredients.

.6. Drop teaspoonfuls onto the baking tray about 3cm apart. You may need to flatten them ever so slightly. Bake for 10-12 minutes.

.7. Enjoy!

Healthy Oaty Biscuit Recipe

katie bulmer cooke recipe

 

 

 

Healthy Summer Treats 

Try these gorgeous strawberry yoghurt ice lollies when you need a little treat or just to get rid of those sweet cravings.

Simple ingredients and super easy to make – no fancy appliances necessary!

Ingredients

• 300 grams full fat natural yogurt

• 200 grams fresh strawberries

Method

• Place the yogurt into a mixing bowl

• Puree the strawberries with a hand blender and stir into the yogurt

• Pour the mixture into lolly moulds or ice cube trays

• Add the lolly sticks and freeze

ENJOY!

 katiebulmercooke

 

June/July 2016

Summer is here, the sun is finally out and holidays are just around the corner!

So if you want to shed inches, beat the bloat and boost your bikini confidence then get involved in this fantastic new online programme today!

The programme starts on Monday 4th July and runs for 10 days.

You’ll be part of an exclusive Facebook group where you’ll find my top 20 summer recipes (all super quick, easy and tasty, support from everyone taking part and the facility to ask me questions anytime.

summer slim down
Each day there will be a LIVE workout with me via the Facebook group, so where ever you live in the world, you can join in.

Can’t make the live workout time?

Don’t worry, all of the workout videos will remain the group for you to do at a time that fits for you.

So if you want to feel and look your best this summer then follow the link below to sign up.

Once you’ve joined you’ll be added to the group ready to get started.

SIGN UP

 

How much is it?

It’s £27pp (only £2.70 per day!)

 

 20th June 2016 

Looking for a smoothie that’s a little different to the whole chopped fruit and ice in a blender?

Try my Berry Blast Smoothie Recipe – it’s absolutely LUSH!

Serves 2

You will need:

  • 1 cup of frozen berries
  • 4 cups coconut/almond milk
  • 1 handful spinach
  • 1 tsp cinnamon

To make:

Place all ingredients into a blender, and blend until smooth...mmmm

 

veryberrysmoothieblast

 

turkey curried squash

I love making chicken or turkey curries in the slow cooker, if you do too, then why not try this recipe (all you have to do is chuck it all in the slow cooker on a low heat)…

Turkey Curried Squash – What does a Personal Trainer Eat?

Serves 2

You will need:

  • 2 turkey breasts (diced)
  • 1 diced onion
  • 1/2 can coconut milk
  • 2 gloves of garlic chopped
  • 1 de-seeded chili pepper
  • 1 tsp ginger
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/2 tsp coriander
  • 1 tbsp olive oil
  • 1 tin chopped tomatoes
  • 1 butternut squash peeled and diced
  • 2 cups of cooked lentils
  • 2 cups spinach
  • 1 cup peas
  • 1 sprig of fresh mint

Enjoy!

katie bulmer cooke recipe

 

 

 

 

 

 

 

 

walking

I came across the #Try20 challenge by LivingStreets.org.uk – a charity passionate about getting walking back into our everyday lives. It’s a fab idea.

With May being National Walking Month, I thought I’d bear this challenge in mind and put it into my month – why don’t you too?

Did you know 20 minutes walking can burn up to 100 calories!

Taking the stairs, walking to the local shop instead of hopping in the car and taking your dog for an extra long walk is perfect for making sure you’re getting the exercise and fresh air you need to keep your waistline trim and your mind at ease.

#TRY20

national walking month

Your boots are made for walking!

This month…

Walk round your local park/lodge/waterpark

Take your dog for a different walk than you usual would (or offer to take a friend or neighbours)

Take the stairs instead of the lift

Need something from the corner shop? Walk instead of hopping in the car!

katie bulmer cooke recipe

 

 

 

Spring is here and Summer is coming!

Though the weather can’t make up its mind, there’s one thing for certain… temptation is all around…

BBQs will be full of carby bread rolls and finger foods full of hidden saturated fats, there may be fizzy, full sugar drinks and punch bowls packed with calorific alcohol… so if it’s your party, or you’re asked to take a plate of something, I’ve thought of some fab ideas where you won’t feel like you’re missing out on tasty goodness and you won’t ruin all your hard efforts spent in the gym!

Happy Partying!

Ten awesome ideas for healthy party snacks:

 1. Bruschetta Bites

Mix some roughly chopped tomatoes, red onion, crushed garlic and basil and spoon onto individual oatcakes.

2. Salsa

Avoid buying a ready made salsa as there’s often lots of hidden added sugar! Make your own with tomatoes, peppers and lime for a super low-calorie dip.

3. Guacamole

Avocado is a good fat! Whip up your own guac (main ingredients are crushed avocado, lime, garlic, onion and tomatoes all blended up)

kale

4. Kale Crisps

So tasty! My recipe’s here.

5. Chicken Kebabs

Lean diced chicken on metal (or wooden (dipped in water)) skewers with alternate veggies looks awesome all stacked up on a plate. The perfect healthy finger food.

6. Sushi

The omega 3 in the fish and the nutritious veg packed into the seaweed makes for a great healthy snack. Something that will keep you feeling fuller for longer too! Have you ever made your own?

7. Mini fish cakes

Hand make your own little bite-size fish cakes. A tin of fish (salmon/tuna), an egg, spring onion and whatever left over veg or herbs you have. Shallow fry and serve with salad.

healthy party snack food idea

8. Sweet Potato Wedge Sticks

Simply skewered and grilled sweet potatoes make a perfect healthy side dish or party food.

Add a little curry powder and cayenne pepper, they have a kick and are nicely complemented by a cooling yogurty-mint dip.

9. Sweet Potato Skins

Potato Skins are always popular! Scoop out the inside of the cooked potatoes, mix with fish and yoghurt, put back into the skins and bake. Serve with a nice yoghurt dressing and dill to accompany the fish. So filling and healthy too!

10. Yoghurt frozen lollies

Something a little sweeter? I love these frozen yoghurt lollies, add colourful fruits and honey for extra tastiness.

healthy party food snack idea

 

 

 

 

 

 

 

 

alcohol and diet

What does alcohol do to your body?

Alcohol supply almost twice as many calories as carbohydrates and protein, at 7 calories per gram. But crucially, it offers not nutritional value, unlike macro nutrients such as carbs and protein.

The calories found in alcoholic drinks are fairly concentrated in comparison to other foods you consume, which means you can end up consuming a very high number of calories in a very small drink that usually doesn’t last very long, so before you know it you can sink a hefty number in no time!

Alcoholic drinks such as cocktails contain calories from other sources, such as syrups, sugar and flavourings, further adding to the increasingly high calorie count.

Then of course there is the dreaded munchies…

Because alcohol offers nothing in the way of nutritional value, more often than not you end up majorly hungry after going out for a few drinks.

Now alcohol also loosens your inhibitions, and makes you less cautious about choosing processed, junk food that you wouldn’t normally reach for, and of course, many occasions involving alcohol are also accompanied by ‘party’ food, further adding to the temptation.

alcohol free

If you really want to get in great shape and be super health, I would definitely recommend cutting out alcohol at the very least, significantly reducing your intake. Having a glass of wine or two, several times a week after a stressful day at work or having a big binge on a weekend certainly won’t do you any favours in terms of reducing body fat!

A standard glass of wine comes to around 160 calories, equivalent to a slice of cake – or 15 minutes of high intensity training.

The warm weather is on it’s way now, and if you love that feeling of sitting in the garden with a glass of something cold and wet in your hand to wind down after a tough week at work, but you also want to feel ace in your swimwear this summer, then why not try my non-alcoholic Pimms recipe for a hangover free taste of summer!

Katie’s LBD Pimms Style, Non-Alcoholic Mocktail

Serves 6

 Ingredients
• ½ orange sliced and cut into small pieces
• ½ lemon sliced and cut into small pieces
• 6 slices cucumber cut into small pieces
• 6 strawberries washed and cut into pieces
• 2 sprigs of fresh mint

Method
• Place all of the ingredients into a large jug
• Fill the jug with cold water (preferably bottled spring water)
• Stand for 30 minutes to allow the flavours to infuse into the water
• Pour into a glass, over ice to serve

Enjoy saving loads of money and keeping yourself from piling on the pounds.

katie bulmer cooke recipe

Save this image to your phone for future parties!

non-alcoholic mocktail recipe

 

Leave a Reply

 

 

 

 

breakfast

People are always telling me there is just no time for breakfast, especially when you have kids to get ready for school on top of everything else… I’m here to bust that myth with my 20 second egg recipe!

Time and time again we are told breakfast is the most important meal of the day and there is a truth to it!

You need to fuel your mornings with something filling but something that won’t bloat you. This is perfect. How do you like your eggs in the morning?

RECIPE

3 eggs

splash of milk

mix

pinch of salt and pepper to taste

handful of spinach roughly chopped

1 spring onion chopped

handful of cherry tomatoes

microwave for 2 minutes

take out and stir

microwave for 30 seconds

eat now or pop on a lid and off you go!

(You can mix whatever healthy veggies you have in the fridge!)

Play the video below and enjoy! x

 

 

 

 

 

massage

Yikes it’s been a busy old week. I’ve been training hard, with a combination a hill sprints, long runs, circuit training in the living room while Heidi eats her breakfast and a couple of gym sessions too. In addition, I’ve also been burning brain cells, working hard on some new presentations, workshops and consultation projects…and dare I say I might still be recovering from the shock of turning 30.

All in all it’s been canny hectic lately, I’ve been feeling a little burnt out and not 100%.

This isn’t good at the best of times, but with so many commitments coming up in the next few weeks, it’s important that I’m on top of my game, because if I’m not no one else can do it for me. My business relies very heavily on me, so with that in mind I took headed out for a massage.

I love massages and if ever I go to a spa as a treat it’s always a massage that I go for over all other treatments.

massage

For this one I went to one of my fav salons , The Powder Room in Washington and had a Matis Age massage, which is the sports style massage from the range of 4 that they offer, and it was bloody lush!

It was a real good mix of deep massage (which was ace for my ever tight traps and runners legs) and relaxation (I feel asleep by the end-I think I woke myself up with my own snore- how embarrassing).

It included massage for the feet, legs, tummy, back, arms, shoulder and head and therapist Kayleigh used this lovely oil with cranberry in, packed with anti-oxidants, omega 3 to help with anti-aging (I need this since turning 30).

At the end I felt mint! So relaxed and energised, which got me thinking that even if it’s only every other month or even one per quarter, us fitness peeps should be treat in ourselves a bit more and looking after ourselves, because if we don’t then who is going to look after our customers, family and business.

So go for it, get a massage booked in, you deserve it!

katie bulmer cooke recipe

 

 

 

 

I’m a firm believer in helping others, it’s simply good karma!

My friends over at Funslinger have invented this amazing product and they need some help in spreading the word. They’ve entered Virgin’s VOOM pitch-to-rich challenge and need your votes.

So PLEASE take thirty seconds to vote for their pitch! You can sign in via Facebook or Linkedin, so it’s really easy.

VOTE HERE

 

 

My Coconut Haystack Recipe will keep your sweet cravings at bay and 100% satisfy you.

Avoid saturated snacks and produce full of unnecessary sugars, you can make these so quickly! Let me know what you think…

coconut haystack recipe

Ingredients

• 120 grams desiccated coconut
• 1.5 tablespoons Agave Nectar
• 1 beaten egg
• Rice Paper

Method

• Pre heat the oven to 175’C
• Line a baking tray with rice paper
• Mix together the agave nectar and the coconut and then
stir in the beaten egg
• Bake for 12-15 minutes

Save the recipe to your phone for later and save this image:

coconut haystack recipe

katie bulmer cooke recipe

 

strictly sunderland

This week it was finally time to take to the dance floor and compete in Strictly Sunderland. When I woke up on the morning of the event I hadn’t expected to feel as nervous as I did.

I didn’t even feel that nervous when I hosted the National Fitness Awards.

I donned my Charleston costume and me and my wonderful friend and dance partner, Stuart Hatton, took to the floor. Our routine was so fast I could hardly breathe at the end, but the atmosphere in the room was amazing, and it felt like the dance was over in a flash.

full marks

Once we had finished performing it was time for the judges comments and scores and I was buzzing when we were the only couple to receive full marks from the judges.

Sadly, we didn’t win the audience vote, but a big well done to champions Fiona and Gavin who took the trophy home, and of course a massive high five to everyone who took part, everyone was class.

strictly sunderland

Check out my Facebook page to see the video of mine and Stuart’s Charleston, I’m dead proud of it.

I couldn’t write about Strictly Sunderland without congratulating Debbie Hayes of Make My Day events and Nicola Collinson of Rough Diamond Entertainment on putting together and hosting a absolutely cracking night.

It was slick, entertaining and all round blooming brilliant.

Read more: http://www.sunderlandecho.com/opinion/columnists/katie-bulmer-cooke-i-had-a-strictly-great-time-1-7790695#ixzz42zGIPi8H

strictly sunderland

Follow me on Instagram >>

katie bulmer cooke recipe

Check out my thoughts on the Freeform Board!

If you’re a personal trainer or a fitness lover that likes to workout at home or try new things other than weights etc, try this, you’ll love it!

 

 

freeform board

Having been in the fitness industry for 13 years now, it’s fair to say I’ve seen a lot of different pieces of kit and used a real variety of fitness equipment. Some amazing, some pants…but I’m always up for trying new things.

I’ve been running my group personal training programme, Real Results Club for around 4 years now. Members train together 3 times each week, early doors… 6am, Monday, Wednesday and Friday. I am a very lucky trainer, they are a great bunch. The group encompasses a variety of ages, shapes, sizes and fitness levels, but one thing they all have in common is a love for exercise and living a healthy lifestyle.

Until now, I’ve managed to deliver a different workout every single session, using barbells, dumbbells, kettle bells, slam balls, cones, steps and battle ropes. But recently I fancied adding some new pieces of kit into the mix, and the first piece of kit I went for was a freeForm board from the Physical Company.

freeform-board

Now, being a bit of a tight northerner, I like to get as much bang for my buck as possible…in other words I want to be able to do as many different exercise variations with a single piece of kit as possible…and WOW does the freeForm board deliver!

I’ve weaved this funky looking piece of kit into over 11 different workouts already…from leg and upper body sessions to some incredible core sessions and I haven’t even scathed the surface with the exercise library it has to offer.

hibooster1

And the best part…my members love it! It’s been the talk of Real Results Club, especially after the transverse jack knife, roll outs and moving push ups. Everyone has mastered it quickly and I’ve been able to offer stacks of alternatives and options with it to suit the needs of the user.

The other thing I really like about it is it’s transportability. For the mobile PT it’s perfect. Light and compact enough to travel easily it’s perfect if you’re looking to spice up your home workouts as well as you gym sessions.

If you fancy trying it out for yourself, then head over the Physical Company’s website: CLICK HERE

katie bulmer cooke recipe

 

Have You Got The Surge?

If you’re a regular reader of my blog, you’ll know I love fitness equipment. So when I get the opportunity to get my hands on a new piece of kit to try out I love it!

Most recently, I’ve been trying out The Surge, and here is my review…

 

 

For more info on it, CLICK HERE.

The SURGE™ is a specialised training device that utilizes fluid to create a “dynamic” form of resistance. This forces the user to challenge both traditional exercises, as well as sport and activity specific movement patterns. As a result, this training apparatus provides a very unique challenge to the joints and stabilising structures to resist and control the unpredictable nature of the shifting water within.

The SURGE™ will improve: balance, stability and coordination; fundamental muscular movement and neuromuscular capabilities; postural control and movement efficiency. It will also help to reduce the risk of injury.

katie bulmer cooke recipe

 

 

Tomato & Spinach Oven Baked Omelette Recipe

Use up all your spare bits of vegetables from your fridge and get stuck into this oven-baked omelette.

I’ve chosen to do an ultra lean omelette recipe including spinach and tomatoes but feel free to add whatever veg you like!

Serves 2-3

You will need:

  • 6 eggs
  • 2 tomatoes
  • 1 handful spinach
  • 1 tbsp olive oil
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt

To make:

Slice the tomatoes. Beat the eggs then add the tomato and spinach. Grease an oven proof dish with the olive oil. Add the mixture to the dish and baked on a medium to high oven for approx. 20 minutes, making sure the centre is cooked.

Save this image to your phone and add it to your album of tasty food recipes to keep you full and fit!

omelette recipe

 

 

I’m totally with The British Heart Foundation today, they’re running a No Smoking Day Campaign so if you’re a smoker, why not join in? Quit smoking and start building your health back to tip top condition.

quit smoking

I’ve trained people who were smokers and through the programmes I created, they managed to stop – more than anything, when you start to pick up your exercise regime you don’t want to smoke anymore, you can’t!

Christine in my real results pages, for example, quit smoking and shaped up for Summer and I couldn’t be more proud!

no smoking support

Let me know if you’re taking part in this and good luck! You can sign up for a campaign pack on their site too.

katie bulmer cooke recipe

Happy Mother’s Day to all the amazing mums out there!

mother's day recipes

Amongst a million other things, my mam helped me create the amazing recipes in my LBD Cook Book.
The Cook Book has been created by me and my lovely and extremely talented mam, Christine.
I’m Katie Bulmer, the creator of the Little Black Dress Club, the small group personal training
program that is taking the UK by storm and making REAL women look and feel amazing in
record time.
I really must give the credit to my mam for coming up with so many tasty, and easy to make
recipes; she definitely kept the creative cookery genes all to herself! I simply gave her a list of
‘Little Black Dress Club friendly’ ingredients with a few loose ideas and she ran with it.
We are both incredibly proud of what we’ve achieved with the book. The recipes are so well
suited to REAL life, and REAL people who are super-busy and don’t have time to stand for an
hour cooking every night and nor do they want to! REAL people need quick, easy recipes with
simple ingredients that taste great, not just for themselves, but for the rest of the family.
We really hope you enjoy the food as much as we did making and tasting it!

SHOP NOW >>

Just £9.99

mother's day recipe
Katie and Christine x

 

 

 

I love going to the gym, of course I do, I work in fitness, but I don’t always have the time or the childcare to get there, so I spend a lot of time working out at home, either in my little home gym or more often than not, in the living room while my little girl eats her breakfast.

Now I know I can’t be the only person in this position, so i thought I’d share one of my favourite home workouts with you, for you to have a try.

I love body weight training and using small pieces of versatile equipment, and two of my favourite pieces of kit are the Reebok Deck and a resistance band, so I’ve included them in this workout.

You’ll need a stop watch or timer for this workout. I use an app called Simple Interval Timer (SIT) and it’s available free on the App Store.

Once you’ve warmed up properly, set your timer for 40 seconds work and 10 seconds rest and complete the following circuit 4 times through.

A1: Decline Press Up

IMG_4105-1

A2: Band Stiff Leg Dead Lift

IMG_4116

IMG_4117

A3: Band Pull Down

IMG_4118-1

A4: Squat/Jump Squat Over Deck

IMG_4107

IMG_4106

Then you can take a rest of up to 60 seconds if you need it before moving onto circuit B.

B1: Band Incline Press

IMG_4121-1

B2: Single Leg Bridge

IMG_4110-1

B3: Band Row

IMG_4119-1

B4: Elevated Split Squat

IMG_4111

Then you can take a rest of up to 60 seconds if you need it before moving onto circuit C.

In circuit C you’ll perform each exercise for 20 seconds, followed by a 10 second rest. Complete 4 rounds of  each exercise before moving onto the next.

C1: Incline Plank Jacks

IMG_4112 IMG_4113

C2: Step Ups

IMG_4102

C3: Band Press

IMG_4120-1

The workout will take you around 40 minutes in total and you don’t need much space to do it at all.

If you like the look of the kit I’ve used and would like to check it out, then head over to www.reebokfitness.info and use the promo code REE-KBC-25 to receive a 25% discount!

katie bulmer cooke recipe

home workout

 

 

freeform board

Having been in the fitness industry for 13 years now, it’s fair to say I’ve seen a lot of different pieces of kit and used a real variety of fitness equipment. Some amazing, some pants…but I’m always up for trying new things.

I’ve been running my group personal training programme, Real Results Club for around 4 years now. Members train together 3 times each week, early doors… 6am, Monday, Wednesday and Friday. I am a very lucky trainer, they are a great bunch. The group encompasses a variety of ages, shapes, sizes and fitness levels, but one thing they all have in common is a love for exercise and living a healthy lifestyle.

Until now, I’ve managed to deliver a different workout every single session, using barbells, dumbbells, kettle bells, slam balls, cones, steps and battle ropes. But recently I fancied adding some new pieces of kit into the mix, and the first piece of kit I went for was a freeForm board from the Physical Company.

freeform-board

Now, being a bit of a tight northerner, I like to get as much bang for my buck as possible…in other words I want to be able to do as many different exercise variations with a single piece of kit as possible…and WOW does the freeForm board deliver!

I’ve weaved this funky looking piece of kit into over 11 different workouts already…from leg and upper body sessions to some incredible core sessions and I haven’t even scathed the surface with the exercise library it has to offer.

hibooster1

And the best part…my members love it! It’s been the talk of Real Results Club, especially after the transverse jack knife, roll outs and moving push ups. Everyone has mastered it quickly and I’ve been able to offer stacks of alternatives and options with it to suit the needs of the user.

The other thing I really like about it is it’s transportability. For the mobile PT it’s perfect. Light and compact enough to travel easily it’s perfect if you’re looking to spice up your home workouts as well as you gym sessions.

If you fancy trying it out for yourself, then head over the Physical Company’s website: CLICK HERE

katie bulmer cooke recipe

 

 

 

Make your own clean Energy Bars

Serves 2-3

You will need:

  • 1 banana
  • 3 fresh dates
  • 2 tbsp ground almonds
  • 3 tbsp walnuts
  • 2 tbsp sesame seeds
  • 2 tsp cinnamon
  • 1 tsp nutmeg

To make:

Blend all the ingredients together using a food processor or blender.

Pour into a dish, score into pieces and place in the fridge for up to 4 hours.

energy bars

 

Hi Guys,

Just thought I’d share a really quick and easy popcorn recipe with you. Most of all, it’s cheap, healthy and clean!

Avoid the mass-produced bags of sugar and try your hand at this healthy popcorn recipe.

Happy Movie Night!

katie bulmer cooke recipe

 

Clean Popcorn

Serves 2

You will need:

  • 1/2 cup popping corn
  • 3-4 tbsp agave nectar
  • 2 tbsp olive oil

To make:

Place the oil and popping corn in a pan with the lid on. Once the corn has a popped (with about 2-3 minutes), drizzle with agave nectar.

healthy popcorn recipe

 

 

Food to Improve Your Energy and Mood

 

energy and mood

Isn’t it wonderful that simple foods can improve your energy and mood? Here are six gorgeous (veggie) foods that will increase your drive and help create happy, healthy vibes!

chillies

Chillies
Spicy food warms you up and gets your heart pumping. It stimulates nerve endings and increases the blood flow, just remember to wash your hands after!

 

 

 

 

isolated-slice-of-watermelon

Watermelon
This juicy fruit contains citrulline which relaxes blood vessels, it’s also packed full of water and is a much lighter dessert option!

                

 

 

 

 

Pomegranates are high in anti-oxidants so will get your blood flowing!

 

pomegranate

It’s all about the potassium with bananas – amazing for muscle strength!

bananas

 

 

water infusions

Water – hydration is everything when it comes to increasing energy and boosting your mood, be sure to get your 8 glasses a day!

Spinach_2337460b

Spinach is packed full of iron, potassium and magnesium. Magnesium plays a vital role in producing energy – when you think you’ve had enough spinach, you’ve not!

Have an energetic day!

katie bulmer cooke recipe

 

 

kbc insta

If you’re a budding fitness blogger or just like to post an occasional photo on Instagram about your latest smoothie recipe or HIIT workout, it’s no lie that we secretly love it when the number of likes graduates to double figures. If you want to reach even more people with similar interests as you, then you need to be using the best fitness hashtags possible.

There’s something almost everyday for our passion of health and fitness, so try using these to bump up your engagement or maybe they’ll inspire you when you’re lacking new ideas for posts!

Fitness Hashtags for the Days of the Week

Monday: #MondayMotivation

Whether it’s an inspiring quote or a picture of your meal prep for the week, motivate yourself and your followers. People look for this hashtag for motivation and will take note!
Tuesday: #TransformationTuesday

Proud of your accomplishments? Tuesday is the day to hashtag this and show off your before and after pictures.

Wednesday: #WomencrushWednesday

Got a female idol or someone who you really look up to? Use this hashtag and browse it too, see who motivates who!

Thursday: #TBT (Throwback Thursday)

It’s always good to look back, be it awesome memories or the beginning of your fitness journey, throwback Thursday is a great hashtag to use for lots of likes.

Friday: #FlexFriday / #FitnessFriday

Forget the TGIF hashtag or you may be greeted with tempting booze and burger pictures… Channel your fellow fitness friends and use the Fitness Friday or Flex Friday tag to be greeted with motivational posts.

Sunday: #SundayRunday

Nothing better than a Sunday morning run? Show it! Post a picture of the amazing view, or from where you stand for this hashtag. It’ll get you lots of likes from people who appreciate your energy and drive.

Follow me on instagram >>

instagram-icon1

katie bulmer cooke recipe

 

 

I’m never a huge New Years Resolution fan, mainly because the challenge people set themselves are crazily unrealistic and as a result are never achieved, leading to de-motivation.

If you want to make changes this year, that get your real results that, most importantly last, then it’s imperative that you get the goal setting process right.

 inspirational 2

Step One

Decide when will you achieve your goal. In my experience a 4-6 week goal is great. It’s not so far away that you can take your foot off the gas but not so close that you put yourself under too much pressure.

Step Two

Decide what you want to achieve and how you will measure it. Your chosen target needs to be something YOU feel passionately about…sharing your friend’s goal or picking something that you’ve read in a magazine simply won’t cut it…it has to be something that is important to YOU. In order to measure it, it needs to include a numerical value, for example a clothes size or number of inches you’d like to lose.

 Inspirational 1

Step Three

Ask yourself what the biggest cost of achieving this goal will be. Now, I don’t mean financial cost, I mean want is the biggest change you need to make. For example, not reaching for your morning chocolate bar or making time to exercise. The desire to achieve the goal should out weigh the cost, otherwise you need to go back to the drawing board with what you want to achieve.

Step Four

Ask yourself how you will feel WHEN you achieve your goal…this should provoke a positive emotion.

quotes

Step Five

Ask yourself how you will feel IF you don’t achieve your goal…this should provoke a negative emotion.

Step Six

Whenever you find yourself faced with a decision to make regarding your nutrition or exercise programme, ask yourself…’will doing this take me closer to my goal or further away?’ in other words ‘will doing this take me closer to my positive feeling (from step 4) or closer to my negative feeling (from step 5)?’

Asking yourself this consistently will help you stay goal focused and on track.

Here’s to a year of happiness and health.

katie bulmer cooke recipe

10 Easy Tricks To Drink More Water  

Water is an absolutely essential thing for weight loss, staying healthy and looking after your body!

It can be hard to keep on top of the old 8-glasses-a-day rule so here are 10 ways I think are a great way to keep your water intake up – you’ll be drinking more than you were before!

glass-with-lime

How to drink more water:

1. Don’t allow yourself a diet fizzy drink until you’ve drunk 2 glasses of water

2. Have a glass of water every time you do something transitional – ie, sit down at your desk, get home from work, when you first wake up…

3. Keep a bottle in your handbag and take it everywhere you go – fill it up along the way

fresh-water 19-119228

4. When you go to fill up your bottle or glass, down it – and then fill up again! No sipping over time, just get hydrated then and there on the spot and you’ll feel the benefit immediately

 

5. Freeze slices of lemon, lime or orange and use them instead of ice-cubes. So refreshing!

6. If you must drink a rare orange or apple juice, just fill it half way and fill the rest with water

girl-drinking-water

7. Take a two litre bottle to work and aim to drink it all by the end of the day. Leaving it on your desk will reduce time spent away from working and will be a constant reminder for you to drink it up

 

8. Drink two full glasses of water at each meal – one before and one after. You could drink one before you have a snack too so you don’t eat as much. Sometimes when you think you’re hungry, you’re actually just dehydrated!

9. Put reminders in your phone calendar! Every three hours would be good and you’ll remember throughout the day rather than remembering at night and trying to play catch up all at once

 

10. It doesn’t all have to be cold! Drinking hot water and lemon is an awesome option. Make sure it’s caffeine-free though as caffeine actually robs you of water!

If you must drink a rare orange or apple juice, just fill it half way and fill the rest with water

So drink up people! If you take just one of these tips away, you’ll be on the right track to getting your 8 a day and you’ll definitely drink more water.

Have an amazing day!

katie bulmer cooke recipe

 

Looking for Fitness classes in Sunderland? You’ve come to the right place!

 

I’ve just announced new dates and times for those in the Sunderland area, so you can start 2016 with a fitness bang.

 

So what will it be, my full body fitness class, Good to Glow, or both?

 

Classes start on 5th January 2016.

 

See you there!

 

katie-tight

 

Try my Keep Fit Class…

 

WHAT CAN YOU EXPECT FROM THE KEEP FIT CLASS?

 

1. A full body workout using a range of exercise styles. No two weeks will be the same…you’ll experience everything from boxing and circuit training to conditioning and Pilates.
2. A fun, hard working, inclusive atmosphere.
3. A place where you will face challenges that match YOUR fitness level!

 

WHERE?

Farringdon Community Sport College,
Pavilion Building, Allendale Road,
Farringdon, Sunderland, SR3 3EL

WHEN?

Tuesdays
7:00-7:30pm

HOW MUCH?

£16 for 4 classes.

 

book both classes button book class button

 

Or get twice as much ‘bang for your buck’ by booking both the Keep Fit class and Good To Glow class with the Super Monthly Membership for only £20 per month, saving £8 per month.

 

good to glow jpg

 

How about Good to Glow?

 WHAT CAN YOU EXPECT FROM THE CLASS

 

Lights, glow sticks and the best dance tunes that everyone knows and loves. You will have so much fun in this class you won’t realise that you have had an amazing cardio workout, perfect for burning calories and seriously improving your fitness levels.
Whether you’ve got two left feet or are a pro dancer, it really doesn’t matter. This class is all about using easy to follow moves to help you achieve your fitness goals, and there are high and low impact options to suit your ability level.

 

WHERE?

Farringdon Community Sport College,
Pavilion Building, Allendale Road,
Farrindon, Sunderland, SR3 3EL

WHEN?

Tuesdays
7.30-8.00pm

 

HOW MUCH?

£16 for 4 classes.

 

Or get twice as much ‘bang for your buck’ by booking both the Keep Fit class and Good To Glow class with the Super Monthly Membership for only £20 per month, saving £8 per month.

 

 

Join me on my countdown to fitness at Christmas – Merry FITmas!

While the kids are opening the windows to their advent calendar in the countdown to the 25th,
I’ve put your very own fitness advent calendar together…

You may be starting out, getting back on the bandwagon on the road to fitness or you may want to adjust each one slightly if you’re a pro…  either way, this is a great way to countdown to Christmas – and I bet you’ll be shocked come Christmas Day at how much fitter you are and how *whispers* you might actually WANT to do a quick workout on the 25th.

Print this off and pop it on your fridge or the back of your wardrobe – just remember to do it!

I’d love you to share it with me on Facebook or Twitter.

Join me on my countdown to fitness at Christmas – Merry FITmas!

 

 

Fitness Advent Calendar

Nothing But…. HEALTH

THREE KEY CHANGES THIS WEEK!!

 

 

It’s so easy to go about your routine day-to-day, rushing from one thing to the next…as a nation we’ve never been busier! And with an increasingly hectic schedule comes convenience in the food department!

You grab several coffees a day to keep perking yourself up…you grab a sugar-loaded cereal bar to satisfy your eleven AM cravings and you listen for the ping of the microwave as you sit down for you evening ready-meal.

 

Try making three key changes – TODAY – and it could change everything from your energy levels to your health:

1. Drink more water…

Aim for up to 3 litres per day.

2. Eat fresh…

Swap processed foods for natural ingredients!

3. Broaden your snacking horizons…

There is more choice out there than the cereal bar, the crisp and chocolate. Opt for a healthier snack instead!

 

 

katie-tight

Katie Blumer Cooke

 

 

 

When it comes to getting in shape there are 3 key areas to focus on...

 

MINDSET, NUTRITION and EXERCISE...

And here are my top 9 ways to implement all 3...

1. Set a goal that you want to achieve in 4 weeks time, and make sure it can be measured. Do you want to be in a specific size 12 dress, go to a certain shop and buy a certain size, drop 2 inches from your waist? Whatever it may be you need to be passionate about the goal! 4 weeks is a great time frame…enough time to notice your body start to change without putting too much pressure on yourself AND without giving yourself time to go off track!

food prep

2. Prepare! In every aspect of your life you need to spend time on preparation, from cooking your food the night before to making exercise appointments with yourself in your diary.

3. Rest! That’s right, when it comes to getting in great shape you need to rest. Have at least one rest day from exercise every week and also ensure you have a good night sleep to enable your body to recover and repair itself.

4. Eat regularly to prevent you feeling hungry- we all make the worst food choices when hunger kicks in!

5. Be accountable to someone else. Whether it be your partner, work colleague of friend, tell someone what you are doing and most importantly why, so that they can support you along the way.

fitness pals

6. Track your progress. There is no greater motivation to keep going on your health and fitness journey, than when you start to see results. So make sure you take ‘before’ pictures, tape measurements, or see a personal trainer to have your body fat percentage recorded. Do this regularly, ideally every 3-4 weeks.

7. Believe you can do it. Imagine yourself in 4 weeks time achieving your goal and hold on to the feeling of achievement, delight and confidence, and use this to spur you on.

8. Keep a ‘truth’ diary, detailing everything from food, drinks, exercise, sleep and mood. This is a great tool to help you stay on track!

diary

9. Keep up the momentum. Do something everyday that takes you closer to your goal, whether that be a workout, giving up a certain food, preparing you meals in advance or planning your weeks workouts.

I'd love to hear how you get on, so tweet me your progress updates @KatieBulmer1.

Have a great day,

katie-tight




The Coffee Debate
14th October - 21st October 

Some say ‘Yay’ and some say ‘Nay’ when it comes to coffee entering the health and fitness arena.

Is it a great pre-workout energy source? Or does it increase sugary cravings?

The truth is, the internet, research papers and experts all have different opinions and as a result, it’s super tough to know which advice you should follow and what to do for the best…so I thought I’d simplify it for you and offer 3 key pieces of advice…

 

1. If you’re going to have coffee then keep it as simple as possible and ditch the extras, such as sugar and syrup.

 

2. Don’t put all your eggs in one basket…

Make sure your drinks choices are varied and try some new beverages such as coconut water, water, herbal/fruit teas or vegetable juice.

3. Choose drinks to match your health and fitness goals and current status.

For example, if you’re just starting out on the road to improving your health/diet then start with the basics and get your water intake right first and then swap the excess cups of coffee for a herbal tea (lemon and ginger & peppermint are my personal faves!)

Wishing you a healthy week!

 



 

 

 

5th October - 14th October

 

I’m not usually one for watching The Great British Bake off, mainly ‘cos I fear it will make me want to eat 5 full cakes without coming up for air…but this year I decided I’d take my chances.

Now I’m not claiming to be an avid fan but I’ve watched bits here and there and enjoyed it. In fact not only have I enjoyed it…I’ve learned from it!

Yes, I know the link between clean eating and cake may not seem obvious but what the Bake Off has taught me is that there is more than one way to do any given dish/creation. Take bread week for example, there were so many takes on the traditional loaf…who’d have thought it.

So this got me thinking, if the Bake Off contestants can come up with so many variations on the traditional loaf, chocolate cake, meringue (I must stop listing now or I’ll pick up my keys and drive to the nearest bakery!) then why can’t we do the same with meals in order to keep them exciting, fresh and new?

We could add a healthy twist to a traditionally healthy meal, or try adding new flavours to our regular healthy meals.

Banana Bread

Serves 4

You will need:

  • 4 mashed bananas
  • 3 eggs
  • 140g almond butter
  • 5 tbsp melted coconut oil
  • 75g almond flour
  • 1 tbsp desiccated coconut
  • 1 tsp cinnamon
  • 1 tsp gluten free baking powder
  • 1 tsp bicarb of soda
  • 1 tsp vanilla extract

To make:

Blend all of the ingredients together making a smooth mixture before pouring into a bread loft tin, pre-greased using olive or coconut oil. Bake in the oven at gas mark 3-4 or 160-180* for around 40-45 minutes, ensuring the centre of the loaf is fully baked.

bannana bread

katiebulmercooke

Key Ingredient:
meridian almond butter

Chicken Pie

Serves 2

You will need:

  • 2 chicken breasts (diced)
  • 1/2 red onion sliced
  • 1 red pepper chopped
  • 1 yellow pepper chopped
  • 1/2 courgette sliced
  • 2 handfuls of spinach
  • 1 lemon
  • 1 tsp of sea salt
  • 1 tsp black pepper
  • 2 sweet potatoes
  • 3 parsnips
  • 1 tbsp humus
  • 1 tbsp olive or coconut oil

To make:

Heat the oil in the pan and stir fry the chicken, red onion, red pepper, yellow pepper, courgette for around 3 minutes, then place it in the bottom of a pie dish, squeezing the lemon juice over the top and seasoning with sea salt and black pepper. In the meantime peel, chop and boil the parsnips and sweet potatoes. Drain then add the humus and blend. Use the sweet potato and parsnip to top the pie the bake in the oven for around 20 minutes.

Kale Crisps

Serves 2

You will need:

  • 1 bag of kale
  • 2 tbsp olive or coconut oil
  • 1 tsp of sea salt
  • 1 tsp black pepper
  • 1/2 lemon
  • 1 tbsp agave nectar

To make:

Preheat the oven to a medium heat. Place the kale onto a baking tray adding the sea salt, pepper, lemon juice and agave nectar, rubbing the ingredients together with your fingers. Bake in the oven for approx. 15 minutes.

 

Give them a go, share them with your pals, and let me know what you think by tweeting me @KatieBulmer1.

 

Have a top week!

 

Katie

@KatieBulmer1

Fancy working out with Katie?

Follow her official blog for more info 

Workout with Katie

katie bulmer