MEMBERS Free Downloads
“When you shift your Focus, You change your life’
We have created a range of FREE resources to enhance and support your Health and fitness goals. We love to help and our passion is to give you as much guidance, education and information to make reaching your goals possible.
So If You are a member of the gym, a Personal Training client or attending a course then you will have FREE access for the period of time you are a member.
This is a NEW offering and one with your help we can expand over time. So do tell us what else would be helpful and we can create a resource to support.
Check out the resources available below SIGN UP and you’ll then be able to access the PDFs Guides and infographics.
Free workouts, information and infographics for our members, these are also available in the On Demand subscriptions.
General Information
Focus on Change - Start here with Guidelines to support all Personal Training programs.
30-Day Kickstart Tips - This is an excellent opportunity to jumpstart your personal growth and take action towards achieving your goals. All 30 tips I'm providing have previously helped many of my clients.
Personal Progress and Measurement Chart - Track your results
Stress 101 - The problem of too much stress.
The importance of sleep - Understanding sleep, the power of it and how to get as much high-quality sleep as possible is one of the healthiest things we can do.
The importance of water - Water is a vital resource for the human body. We know it is indispensable for life, providing essential health functions.
Strength and Balance - Home exercise program for our older adults. Guide
How to use Glofox - This is our booking system APP. Manage your membership and book your sessions with ease.
How to use Zoom - Zoom is a video conferencing service we use for 1-1 home exercise sessions, online classes, workshops or meetings.
Pelvic Floor Health during the Meno Years - Read my top 10 tips to maintain pelvic floor health when exercising.
Pelvic Exercises How to Guide - Read how to perform four exercises that will help strengthen your pelvic floor if you are experiencing Pain, Pressure, Peeing or discomfort. Watch the video here
Nutrition
The 7-STEP GUIDE to Healthy Eating. A healthy diet does not have to be complicated. Keep it simple and take it step by step.
100 Calorie Snacks - Feeling peckish? Choose low-calorie filling snacks for only 100 calories
15 FREE Recipes - to tickle your tastebuds! Nutrition Made Easy
Intuitive eating - what is intuitive eating?
The hunger scale - Improve your eating habits to ensure they are the healthiest they have ever been.
Fats 101 - The role of fats.
Protein sources—Protein is incredibly important, and without it, our body composition and health suffer greatly.
Supplements 101 - Arm yourself with some simple facts to make the right supplement choices to fit your needs.
Meat - Protein sources
Vegetarian - Protein sources
Pescatarian - Protein sources
Vegan - Protein sources
Immunity guide and recipes—Your immune system's main purpose is to protect your body from viruses and bacteria. Learn more about your immunity and protection.
If you experience urgency, leakage, heaviness, or pelvic pain, it could partly be due to the food and drink you consume. Certain foods can irritate your bladder; check out the list of common bladder irritants here.
My Fitness Pal user guide—If you really want to accelerate your weight loss, follow this guide to set up your My Fitness Pal account on your smartphone. Connect with Kate at the username. professional fitness, and I will be able to support you remotely.
Macronutrient Guide - This comprehensive list breaks down food macros into carbohydrates, protein, and fat.
Eating well with diabetes: This guide is FREE from diabetes.org.uk. Specialist dietitians have written it to help you make the right choices for your diabetes.
What are Macronutrients? If you want to make the most significant possible change to your nutrition, you need to know about macros.
Ramadan Food and drink from carbsandcals.com are excellent resources to support your weight loss journey. Click the links below for each PDF.
Ramadan Breads - Ramadan Drink - Ramadan Snacks - Ramadan meals (1) - Ramadan meals (2)
Keep Mums Fit: Pregnancy and Postnatal
Pelvic floor exercise sheet - 1 in 4 women suffer with pelvic floor problems, don’t suffer in silence. Start with these 4 exercises today.
Antenatal Exercise through the trimesters - Your guide to exercising safely through each trimester.
Skills for birth and parenthood - A-Z of top health tips and skills for birth and parenthood.
Skills for birth and parenthood - Hospital and Home pain relief.
Skills for birth and parenthood - Massage.
Skills for birth and parenthood - Optimal Fetal Positioning
Skills for birth and parenthood - Expressing guidelines
Readiness to exercise Load and impact assessment - Are you ready to return to running following birth? Use the PDF exercises as a guide to assess if you are ready for high-impact exercise.
Diastasis Education and Practical Solutions - Are you confused with all the information when searching for answers about Diastasis Rectus abdominis?
Sheffield Rotherham and Doncaster Perinatal leaflet - Perinatal Mental Health Support before, during and after pregnancy.
Keep Mums Fit Useful Contact Numbers - Sometimes ALL WE NEED TO DO IS TALK – YOU ARE NOT ALONE
Institute of Health visiting PN Mental Health Resource, Understanding your mental health and emotional well-being during pregnancy and after the birth of your baby (mothers)
Jessop Wing Information Leaflets: Click individual links below to find out more. Individual hospitals will have their own guides.
Home Birth - Breech - Induction of labour - Diabetes - Obstetric cholestasis - Going Home after a C/S - Pre-eclampsia
Breastfeeding How to know your baby is getting enough
Get in touch
If you have any further questions then please, fill out the enquiry form and one of our team will be in touch.