4-week fat loss plan in time for Christmas!

Would you like to lose up to 4kg of body fat in 4 weeks?

You can!

I’ve launched my 4 week fat loss plan in November because, in under 30 days, it’ll be the busiest party season of the year.

Close your eyes. Imagine how you’d like to look at your Christmas parties. Slimmer? Sleeker? Lean and toned?

You can be the person who makes everyone say… “Wow, they look fantastic, I wish I looked like that.”

Invest in my 4 week fat loss plan and I will develop your fat loss blueprint which I guarantee will create lean muscle tone and strip body fat from you so you look, quite simply, enviable.

It’s only 4 weeks. Do you want to do this? We can start right now!

What you’ll receive:

ONE: A personalised eating plan – updated after 2 weeks

TWO: 2 effective fat burning training programmes you can do anywhere!

THREE: Limitless email support from me

All this – normal price £129.00 – for just £59.00 if you start before 25th November. Hurry, that’s not long!

PLUS – if you refer a friend, you will receive another £10 off, making it just £49!

PERSONALISED EATING PLAN

– Guarantees you drop body fat consistently every week for 4 weeks
– Tailored to suit your lifestyle, likes, needs and goals
– All your calorie and macro-nutrient needs calculated for you
– Flexibility in your eating choices
– Healthy, low fat and simple recipes – most of which take 15 minutes or less to make
– A new plan after 2 weeks to give you more options and choices

Like all my “Get Results” packages, the 4 week fat loss plan nutrition packages are carefully thought out, healthy and balanced. This is not a ‘cut and paste’ diet like you get out of a magazine or off the Internet. And I promise you won’t go hungry!

2 FAT BURNING TRAINING PROGRAMMES

– 2 simple but effective training programmes to blast fat and calories

– Do them at home, in your hotel room, or in a gym

– No equipment needed, just your body weight!

– Fat burner (30 – 45 mins) – a butt-kicking workout that you can do in your living room, on holiday, even in your bedroom. Burns loads of calories and body fat!

– Bespoke programme of your choice – receive a new program after 2 weeks, to ensure you continue to achieve results

PLUS!

Included in the price is limitless email support from me, Kat Millar. I recently placed 2nd in the figure class at the NPA National Body Building Championships, so I know what it takes to change body shape and lose fat in just a few weeks. I’ll give you all the encouragement you need, guide you every step of the way and be here to answer any questions with personalised recommendations.

You can see more about how I work and see the before and after photos of my clients’ success stories at www.katmillar.com

Let’s look at what would happen if you join me now on the 4 week fat loss plan:
– You would start to lose stubborn fat and fit your clothes better
– Your energy would dramatically improve
– Your confidence could increase and you can feel so much better about yourself
– You will arm yourself with education and knowledge that you can apply for the rest of your life

INVESTMENT

Special rate before 25th November only!

The normal price for this package (valued at over £240.00) is just £129.00 for 4 weeks of bespoke, personal guidance in fat loss and fitness.

If that doesn’t already sound good enough, I am offering all of the above at just £49.00 if you refer a friend to join you, but only if you book before 25th November.

Even more incentive to get in touch and get on the way to the body you deserve!

Remember, you’ll get 2 personalised nutrition plans, 2 personalised training programmes and personal email support. Everything you need for fat loss; which is guaranteed!

Special Countdown to Christmas rate!

Only £59! Or £49 with a friend!

*Valid only until the 25th November

To get started, email me mailto:info@katmillar.com and I’ll send you back everything you need. (Please contact me for a price if you’re outside the U.K)

Many people have already used this system to improve their body dramatically.

By making this decision, you will start feeling better about yourself straight away and I will be there for you every step of the way.

Kat

Latest body transformation challenge – it’s not too late to join in!

‘Only the serious’ challenge

I guarantee results, or your money back!

If you stick to my guidelines, your body will absolutely look and feel noticeably different.

You can once and for all achieve a body you are happy with – regardless of how long your body has stayed the same!

My methods are fail-proof!

For this challenge, the focus will be on body transformation. How much body fat do you want to have? It’s up to you. No matter what the number is, I can help you get there. If you want to change your body shape, increase your lean muscle, or improve your confidence – this is the challenge for you!

The amount of value and support that you will get for your investment, is worth so much more than the cost of the program.
I want to see the best transformations possible!

People that are serious about their results, will get a serious amount of my time and personal attention.

By far the biggest advantage of being part of this challenge, will be accountability – in the form of checking your weekly habits to make sure you’re doing what you have committed to, checking your food journals and your photos – which need to be emailed to me every month – pictures speak a thousand words!

Regardless of what ‘system’ they follow, very few people will achieve any type of body transformation without accountability.
If you look at the most successful body transformation programs in the world, they all have accountability attached – that’s why they work.

What you will receive –

1. 3 different effective ‘Do anywhere’ training programs

2. An effective nutrition plan to follow – based on your individual needs, likes, lifestyle and goals.

3. Email coaching and advice to guarantee you stick with the plan

4. Regular tips, guidance, support and inspiration

5. Accountability – Personalised weekly food journal checks and recommendations

Here’s what you need to know –

1. The challenge officially starts the 14th of June, but you can join in on the countdown at any time
2. This challenge officially ends September 5th, but there are options to continue on afterwards.
3. The cost is £15 per week, payable by standing order or in 1 lump sum for the duration of your program. Please email me for pricing options that suit you. There is a limited amount of entries.
4. There will be a male and female winner, and small prizes for the Top 3 runners up
5. You will be required to submit photo entries to be eligible for a prize.

To jump on board, email me back now – http://www.info@katmillar.com

The first 3 people to sign up get 1 free membership for a friend!*

*First time clients only

Kat’s Chats – Goals and stuff!

Hi All!

I really enjoyed the 8 week challenge! I didn’t spend as much time thinking about my own goals, as I’ve been thinking a lot more about my client’s goals to be honest! And there have been some great achievements made which I will be sharing in the next few blog entries. So some of my goals were an epic fail! But that’s ok – we can learn from our failures! And better to aim for something and learn what doesn’t work – than aim for nothing!

Ok, to summarise my goals –

#1 – To get 60+ points on my daily success chart
This was a very challenging goal! I averaged around 55 ticks per week so didn’t quite get as high as I’d hoped.
Some weeks were around 40 – eek! Those were when I was away on the weekends so I really need to plan better to have my own food, as it’s a lot harder to eat within your plan when you’re on the go, although you can make the best possible choices of course! I recall one time when I was in a gas station after the Fitpro convention and literally the healthiest option was a sandwich. Even after I threw out most of the bread, the chicken was mayo-drenched – yeccchhhh…

Healthy muffins – so healthy they unfortunately don’t keep long!

Needless to say I was hungry on the train home but luckily I found a shop that sold beef jerky – at least got a bit of protein in! Mostly I carry protein shakers and powder everywhere and take my own home-made muffins, as well as raw nuts and protein bars. Once these were gone and there were no supermarkets or Holland & Barrett or Wholefood shops in sight, it really did get tough!

No excuses though, and my next set of goals will include ‘chart ticks’ – because they are a really good way to stay on track.

Mini Goal 1 – Perform a 1,000 rep leg workout every week
Yep, got this this goal! Initially I was going to do 500 reps the first day, then build up by 100 reps each high-rep legs day. But then on the 2nd day I did 600 reps, and I just decided I may as well keep going to 1,000. It was actually not too bad! Tough of course – I was red, hot and sweating a LOT – but felt awesome!

So I repeated that every week at least once. Well, there was one day when I only got up to 825 reps. I was really going for it at the gym and loving it, and started my jumps onto the bench and must have been overly fatigued for this exercise (lesson – do the bench jumps nearer the beginning of the workout!) and I missed the bench somehow with my feet and landed on my shin. Instant bruising and swelling, tried to keep going (lesson, don’t try to keep going) but was too painful. There was no ice at the gym (?!?!) so I put a cold protein drink on it, and humphed home. So I finished my 175 reps the next day.
I totally enjoy these workouts – as hard as they are (there are strict rules I follow, such as every 100 must contain at least 40 high-intensity jump type exercises) and I also included burpees and lots of lunging and really felt my fitness improving every week.

Mini Goal 2 – Improve muscle definition in arms and abs – 15+ parallel bar triceps dips – unassisted / 25 straight leg V sits
I think I have increased some muscle definition (quite a subjective goal). The scales at the gym say I’ve increased muscle, but I prefer to go more on pictures (although, we all have ‘skinny’ and ‘fat’ photos depending on the light and angle!) The mirror is another good guideline. I’m seeing my abs more, but I’m still talking to them regularly – encouraging them to come out of hiding – hibernation is over girls! Come and see the light! I just clicked the other day that I haven’t had summer for a year and a half, since I had 2 winters in a row. So my 6 pack family have had plenty more reasons (excuses) to stay tucked away out of sight under winter clothing. But enough is enough! 😉

Parallel bar triceps dips – yep I got 15 – woohooo!!

As far as V sits, I had to abandon this goal, as I’ve decided against any crunching type movements until I sort out my super-tight hip flexors. Will reset a core goal instead.

Mini Goal #3 – Improve big compound movements (with set weight targets)
As far as improving my big compound movements – yes I improved, but hitting the numbers I set … not quite. (I always aim a bit too high). My focus has been less on strength lately and more on metabolic conditioning and fat loss, so while the numbers have increased, I don’t want to compromise my form or goals. I’m up to 7 pull ups and I got 50kg bench press for a good 8-9 reps (slightly assisted so it’s hard to say how much is true strength).

I did win a bench press competition 🙂 at the ‘Seni show’ on the weekend (a martial arts show with a bodybuilding event that I worked backstage at – but there were only 3 girls that tried it, haha… Did 40kg for 18 reps – was a bit shaky with nerves with people watching!

I’m currently on 65kg deadlift so 5kg off my goal, but I’ve improved my form and I know I’m really engaging my glutes more, rather than using my lower back. So I’m happy with that, and will continue increasing as long as I can keep my form good.

Squat-wise – I got to 90kg for 6 reps, which felt good, but scary! I have decided to improve 1 legged and bulgarian squats, rather than go to heavy on back-squats.  I’m currently on 35kg for bulgarians (1 leg behind on a bench) so am aiming to improve that, more functional and less risk.

Will post new goals next blog and look forward to hearing from you all about your new ventures and plans!

Kat

Kat’s Chats – My 8 week goals

I’m so excited about the new 8 week challenge! I can feel and hear everyone else getting excited too – as the thought of baring our bodies is getting more and more real! Especially now that the weather is getting warmer and we approach Easter and Spring holidays.

I have really enjoyed planning my goals and have thought a lot about them. My main problem is always that I have too many of them. So I’m trying to follow my own advice and limit my goals to 3, with #1 hefty one.

Ok, here are my goals –

#1 goal – To get 60+ ticks on my daily success chart for at least 7 out of 8 weeks

This is quite a challenging goal for me as I currently get anywhere from 45 – 54 points at the moment. I keep the sheet in my locker at the gym and tick it off every morning and night. It’s basically 10 tasks that I need to complete each day, and includes  things like stretching for 5+ mins, drinking 8 glasses+ of water, eating 5 small healthy meals, getting 5+ veges/5 protein serves in per day etc. I think 60 points is realistic but tough. It’s averages getting around 8-9 ticks every day – which will still give me good results, without having to be totally perfect. Ideally I’d like to get 10/10 at least 3-4x per week. But if I get 60+ points per week for 8 weeks (and beyond) I’ll be pleased.
If you’d like me to email you a copy of a chart you could use for yourself, please email me http://mailto:info@katmillar.com

Mini Goals –

– Perform a 1,000 rep leg workout every week

Before you say ‘yeah whatever Kat’ – hear me out! This workout will consist of things such as mountain climbers, walking lunges on the treadmill, jumps onto the box, high kicks etc. – so it’s easy to get to 1,000 reps! Have tried this once and it took me about 45 minutes. FUN! Bring on toned legs!

– Improve muscle definition in arms and abs – 15+ parallel bar triceps dips – unassisted / 25 straight leg V sits

At the moment I can do 10 tricep dips, so this goal is definitely realistic, but still will take work and effort to achieve. I like putting a ‘+’ after my goals so I’m not limiting my brain to go lower than my potential – but telling it I demand at LEAST that amount – if not more.

– Improve big compound movements – Squat 90kg for 8+ reps/ Deadlift 70kg for 8+ reps / 8+ chin ups unassisted / Bench press 50kg – 8+ reps

At the moment I do 75kg squats for 3 sets of 10,  I deadlift 60kg for 3 sets of 8, can do 4 chin ups (definitely need to improve these!) and can bench press 50kg for 3 reps. So I think these goals are achievable, while challenging me. Hopefully they are ‘Smart’ and will be tough (to stretch my limits) but not so crazy that I may injure myself. And most of all – they excite me AND scare the life out of me – as all worthwhile goals should!

I also have a personal aim to complete 100 training sessions in 8 weeks. Initially this may sound a bit crazy and ridiculous – which is why I’m not listing them as ‘goals’, because I want to listen to my body and be sensible, but it’s realistic, while still challenging me. The workouts I do are not always long – sometimes 30-45 minutes, sometimes 60 minutes. They are mostly very intense, but some are more ‘steady state’ if I feel that’s what I need on a particular day. If I average 2 workouts per day – which I normally do, I will get my goal – since the challenge is for 50 days.

It will be good to see if I can workout (having light/medium/heavy days) almost every single day for 8 weeks – including those weekends I go out socialising. It has always been my main downfall 😦  So if I need a rest day I’ll take it, but I’ll need to train 3x on another day to make up for it. So I’ll try and get ahead of myself some weeks by doing more during the week and if I need it I might have a Sunday off. I usually just keep training until my body tells me I need a rest – sometimes I hit a wall and then I take a whole day off (which kills me mentally!) but I know is very beneficial for my body.
I feel so much better training than not – so I am careful to monitor my intensity so sometimes it’s lighter and make sure I’m getting plenty of good nutrition and enough sleep and water. I also take certain supplements, as I believe they are a part of what is making me feel amazing!

I also want to get to 17% or less body fat and 36%+ skeletal muscle. I haven’t set this officially as a ‘main goal’, because I want to focus on performance in this challenge and I know that if I complete my 3 mini goals, then the result of doing those things should produce this changes in body fat and muscle. The percentages are based on using the using the scales at the gym, which aren’t always a great indication, but can give a general idea on changes. I’ll also buy some body callipers to get a more accurate reading on the body fat.

My goals for January and February were more strength based. From now on I’m focusing more on increasing the reps slightly and hoping to continue to build muscle, while dropping body fat. It’s obviously harder to put burn fat AND put on muscle when you’re in a calorie deficit, but I’ve seen it be done. Never an easy task – but I’m always up for a challenge! My ‘6 pack’ usually starts to appear at 15-16%, (4 pack a bit earlier) so if I can get to there I’d be even happier of course! I’m trying to be realistic (R of the ‘SMARTER’ goals acronym). I fit my clothes a whole lot better as soon as I get under 18% so I’m really looking forward to buying some shorts and cute skirts for the summer in a size 10.

Look forward to sharing the journey with you!

Kat

Kat’s Chats – Leg combos, I dare ya to try!

Hi everyone!

Wow, what a gorgeous day 🙂 I’m sipping my coffee and looking forward to a run along the Thames in the gorgeous sun.

I love weekends! I usually run, cook all my meals for the coming week, and generally get myself all organised – it’s a great feeling.

This week’s training I tried 2 different days of high rep legs –
Day 1 – Started with 550 walking lunges on the treadmill. I broke it up into sections, starting with 120 lunges, then walking at speed 6.5 for a bit, then 110 lunges, more walking, 100 lunges and so on down to 80 lunges. Instead of timing my walk between lunge sets, I just walked until I felt ready to lunge again – and clocked in the 550 lunges at 13 mins 49 secs. You can break it up however you want. I like the numbers reducing hence why I did 120, 110, 100, 90, 80 = 550.

Dare ya to give it a go and see how long it takes for you to get 550 lunges. I’m going to try and beat my time this week as this was a bit of a trial and I know I can improve on it.

I then followed this with 500 box jumps, broken down into sets similar to how I do my walking treadmill lunges.
I use quite a low step and just bounce up and down. Some sets i do forwards, and some sets I straddle the step and jump up in the middle – like a star jump.

In-between sets I did ab crunches with my legs hooked over on the Lat pulldown machine. You can lean right back and towards the end of the set I got a nice shake going on in my abs.

This week I did 120 jumps, 25 crunches, 110 jumps, 25 crunches, 100 jumps and so on down to 80 jumps at the end – making a total of 500. Next time I’m going to repeat it as it’s quick to do. I’ll probably time it too and try to beat it. I love beating things!

After this was powerplate combos with kicks and lunges. I really like high rep legs, you get a great burn as well as a good sweat up!

On other days I did my usual weight training nights, plus an outdoor run on Tuesday (from the Millenium Bridge along the Thames) and boxing Friday – I LOVE the boxing bag at the gym 🙂

Next week I’m doing a new plan of doing 3 part splits instead of 5. I’ve been doing 5 or 6 part splits now for a while now (don’t we just love our favourites!) and I want to get comfortable with the uncomfortable – so it’s time for a change! (The best workout you can do is the one you’re not doing!) I try to also apply this principle to my Personal Training clients.

So this week it’s –

Mon – Am. Outdoor run / Pm. Shoulders, arms, core

Tues – Am. Legs / Pm. Cardio

Wed – Am. Chest and back / Pm. Boxing, abs, powerplate

Thurs – Pm. Shoulders, arms, core

Fri – Am. Legs / Pm. Boxing, abs

Sat – Chest and back

Sun – Outdoor run or walk (depending how the bod is feeling)

Can’t wait!

Bring it on!

Kat

Before and After Photos – Maree’s transformation

Check out Maree’s transformation!

She dropped 2 sizes!

Her inspiring pictures and story are below. She has not only got in great shape, but has kept it up consistently 🙂

Check out Maree’s story –

I have pretty much always been a gym goer, but had never lost any weight or seen a difference in body shape from my efforts, which were a standard 3-4 x a week weights and cardio programme.

I just went from week to week and month to month without ever really changing anything or pushing myself.  Looking back now, knowing what I know, it’s not surprising that I never got anywhere!

My success story kicked off in April 2007 when I moved into the area and joined Les Mills.  I wasn’t aware that I needed a Trainer to get my programmes updated, my previous gym experience of quite a few years, had the instructors draw up a programme when I needed it, free of charge.  So I was a little put out that I had to pay someone to do this for me, it seemed to me an added expense that I didn’t need.  So I stuck with the programme I was given for a long time before becoming thoroughly sick of it, and decided I would find a Trainer.  I spotted Kat and she looked extremely fit and toned, and therefore knew she must practice what she preached… so it was an easy choice for me… but I also thought ‘a trainer was a trainer’.

I wasn’t huge by any means, but was definitely bigger than I wanted to be – the classic pear shape.  I had always been this shape, and was extremely self conscious and unhappy with the way I looked.  No way would I wear a bikini or bear my legs unless I absolutely had to.  This was just the way it was.  So when Kat told me that I would see a difference from this programme, I was extremely skeptical, and didn’t believe her.  Why should this time be any different when I’d been going to the gym for years without anything changing!   We agreed that I would get a programme change every 5 weeks.

When first measured I was 61.7kg and had 25.5% body fat.  10 weeks and 2x programme changes later..  lo and behold.. I had lost some weight and body fat, without even really trying!  This was hugely motivating, and I found myself increasing workouts to 5 x a week and pushing myself even harder through Kat’s programmes and nutritional advice.  Each new programme had its challenges, and it kept my body guessing, exactly what it needed.

I could not believe the results!  I was feeling fantastic.  Sure it was hard work, but so worth it.  I was totally committed, motivated, and with Kat’s expertise and guidance, continued to lose weight, body fat, and inches off my legs each time I was measured – to the point where I had lost 12kg, 12% body flat and dropped from size 12 to size 8.

Never would I have believed this was possible!

I am so lucky to have met Kat and will be forever grateful.  I now know that ‘a trainer is not a trainer’, Kat is one of a kind and anyone training with her will know exactly what I mean.

Thanks to Kat I have discovered a new way of life – not just exercise but eating right, believing in yourself and having a positive outlook.  There’s nothing like the feeling of being fit and in control.. having new-found confidence, being able to wear anything I like (including that bikini!) and being proud of what I have achieved.

Maree before I met her (I think she looks great here, but she wasn't happy)

Maree after a lot of hard work at the gym!

Photos – Vee’s Personal Best day

It's always great seeing a chick pulling herself up on the bar - she's a strong wee ladyBenching half of her body weight - nice work!

I love the focus Vee!

Adductor and glute toning

Vee squatting her body weight for the first time. She nailed it!

She has a tiny back but it's strong!

Finishing off the legs on the power plate - oooh the burn

Pictures speak a thousand words…

A collage of some of my favourite inspiring pictures…

I put motivating pictures all over my bedroom, in my locker at the gym, on the fridge – generally everywhere, to keep me mindful of the life I want to live – and the types of powerful-looking women I aspire to be like.
Have a look on the Internet for images that inspire you, print them out, put them around the place and I guarantee you’ll train harder!

£5 workouts for Charity!

For the next month, I’m offering £5 Personal Training sessions ‘boot camp’ style, with all proceeds going to charity (The A21 campaign, which is helping get girls out of sex slavery http://www.thea21campaign.org)

I will be training peeps at –
Postman’s Park, St. Paul’s – 1.30pm, Mon – Fri

Bookings required. Times are flexible and dependent on the group, so let me know if any other times suit you better and I will try to arrange!

I cater to all fitness levels (so don’t be put off!)
My training style is circuit style, fun, varied and full of energy 🙂

If you or any of your friends/colleagues want to tone up or drop some body fat before Christmas – and meet some new friends while you’re at it, would love you to come and support this very worthy cause.

Please also forward to all your friends and family who may be interested!

Cheers,
Kat

Can you do this??

Matt had never done this before - and he nailed it!!! Remember the Adidas quote 'Impossible is Nothing!'

Are you up for a challenge?

To all my favourite gym goers,

I hope you’re week is going great and you are feeling strong, positive and focused on achieving the body and life you really want.

I have 3 clients called Matt – Matt W, Matt J and Matt T. They are all awesome. Yesterday Matt T totally blew me away. He kneeled on the swiss ball and returned a 4kg medicine ball back to me no less than 49 times – with GREAT style nonetheless!!!

THEN (and don’t try this at home! On second thoughts – DO!), he got up and gave me 5 decent squats standing on the swiss ball!

Sure, Elvis was in the building with the amount of shaking that was going on – but for someone that’s never done it before, I was well impressed!

He also did –

52 press ups in 1 minute

26 Sit ups in 1 minute (getting tired)

9 free Pull ups – (impressive)

and 25 jumps onto the box (AFTER the swiss ball squats and other exercise, so his legs were pretty much smoked by this stage)

His total score is – 166 (I’ve given 1 point for each med ball throw and 2 points for each squat on the swiss ball)
After he walked away exhausted (but exhilarated!) I decided I’d set a little challenge.

YOUR MISSION  – Should you choose to accept it – is to challenge Matt’s PB’s (Personal Bests)

Whoever can beat 166 in the next week receives an extra 30 minute Personal Trainer session (valued at £25).
I DARE YOU!

Yours in getting a better body,

Kat