I’ve been nominated and made it to the semi-final of UK Fitness Professional of the Year 2013 and I’m over the moon!

BUT to get to the final I need votes…and voting takes less than one minute!

So if you’ve ever trained with me, found my blogs and videos helpful or taken part in one of my programmes, please visit:

http://www.fitpro.com/convention13/awards.html and place your vote!

I really appreciate your support!

Thank you,

Katie x

Katie scoops top award for Young Business at the Sunderland Portfolio Business Awards 2012, for the originality and growth of her international company, The Little Black Dress Club (TM).

Real Results Retreat 2012
With Katie Bulmer-Cooke
By Viki Ridley

When I was asked if I wished to participate in the first Real Results Retreat, I found it hard to resist. The promise of a weekend in the countryside, training, hot tubs, beauty treatments, healthy food and the company of 7 women with a similar mindset, all sounded like an offer that was too good to refuse.

Not really sure what to expect, but, having trained with Katie on a regular basis for over a year, I knew what lay ahead would be crammed full of fun. A few days prior to the retreat, I was happy to receive an itinerary, letting me know what the weekend would involve, what to bring, those all important directions to the lodge, as well as some fabulous ‘additional extras’ to help the attendees to have new ideas for recipes, workouts and we were also provided with a copy of Katie’s latest E-Book.

Having driven for just an hour, I arrived in Ripon at a beautiful, peaceful location, Riverside Lodges. I was initially pleased to see how luxurious the lodges were, and each with a hot tub right outside for us all to jump into whenever we wished. When I reached my room, I found Katie had given us all a Real Results water bottle, as a gift, which was left on our beds.

Just time to settle in, unpack, have a quick chat and a cup of herbal tea, and it was down to what we were all here for. Our first 45 minute training session, outside on the deck, a circuit of kettlebells, cardio and bodyweight all combined to give us a high intensity workout. All good sweaty fun, hard work yes, but Katie Bulmer Cooke isn’t the UK’s Number 1 Personal Trainer without good reason! She knows how to plan workouts that will challenge, be enjoyable and most importantly, maximise results.

Showered and changed we all assemble for dinner. A delicious meal of clean chicken pizza and parsnip chips with a mixed salad. After dinner we had time to get to know each other, discuss our fitness journeys, goals, and just generally chat about our lives. Having chilled out for a while, it was time for our very own pyjama party. Out came the board games and we laughed the night away, whilst snacking on healthy vegetable crisps, nuts and chopped veggies. Before we know it, its 11pm and we must retire for the night, ready for our early start in the morning.

8:00am and we are raring to go. ‘Good Morning Legs’ is on the agenda for a pre- breakfast workout. Katie again treats us to some high intensity training, jump squats, lunges, squats with weights, 45 minutes later we are all sweating, aching and happy, our legs are most certainly awake and we are ready for a healthy breakfast. Choices for vegetarians as well as meat eaters, we were supplied with a menu from which we could choose our meal. Spinach omelette was my choice, whilst some of the girls chose yoghurt and mixed berries, or wheat and gluten free sausages and tomatoes. A delicious, nutritious, breakfast and some sunbathing followed by a shower and we were once again ready for training session number 3.

Pilates was next, 30 minutes of relaxation and toning, all performed whilst listening to uplifting music, and done in the comfort of one of the lodges, enabling us to utilise cushions and soft furnishings to offer some support and comfort. Katie then gets us all involved in partner stretching, which we are very much in need of, and we are all left feeling very relaxed and more supple.

Lunch next, stuffed peppers and parsnip chips with green salad. Light but satisfying and oh so delicious, having enjoyed our meal we discuss what we will do in the afternoon. Taking advantage of the surroundings some of us go off for a walk into the picturesque town of Ripon, whilst some of us chose to sunbathe and hot tub. As it was a gloriously sunny day, I chose the later and we spent time chatting and relaxing in the lovely hot bubbles. Warm and sleepy, a few of us took the time to have a nap, waking up to a plate of fruit for us to snack on prior to our night time training session.

Once again we assemble on the deck for, what was possibly the most challenging workout of the weekend. ‘Total Tone Up’ was exactly right, with Katie putting us through our paces, legs, arms, abs, its all here and we are all feeling the burn, but smiling and laughing throughout. Katie spurring us on midway through the session, with the promise of dessert, apple crumble, and the much anticipated visit from our beauty therapist.

Showered and ready for dinner, we are served a spicy chicken and chickpea curry accompanied by salad and vegetables, with apple crumble for dessert. Both courses, clean, very healthy, wheat and gluten free. Far from ‘diet food’ and with no calories being counted, Katie believes in eating the cave girl way. Nothing processed, nothing low-fat, just healthy nutritious food, fuel for the body to perform to its optimum.

We all relax together, and one at a time, we have our beauty treatment. Manicure, pedicure, facial, full body massage, whatever we wanted was booked for the evening, a welcome treat after all of our hard work. Muscles aching I selected a full body massage with almond oil, and hour of heaven, I emerge even more relaxed, with soft skin and, very much looking forward to a restful sleep. We socialise until way past bedtime, snacking on olives, humus, vegetables and nuts, and we slip off to bed one last time before we have to leave.

8:00am and we are back on the deck, ‘Last Chance Training’ and our final 45 minutes of training. Circuits of lunges, kettlebells work, tricep dips, squat thrusts, the list goes on and, amazingly, so do we. 100% is given to our last blast and although we are all sore with fatigued muscles, we carry on until the last 20 reps are completed. Sweating, smiling, its time for a shower, and to pack our bags, before breakfast. Again a choice of dishes I select omelette and mixed berries and strawberry tea.

Almost not wanting it to end, we sit and talk and go over the last few days, the challenges, the fun, the laughter, the times when you didn’t think that one more jump squat could possibly be done. We have a mid morning snack of roasted tomato soup, just to set us on our way, and its time to leave.

As I am driving home, I’m conscious of the fact that we have trained 5 times in 2 days, I think about what mine, and the other girls, bodies have accomplished in such a short space of time. I feel sore yes, but I also feel fitter, stronger, with a huge sense of achievement, but most importantly, I really had great fun.

If you are interested in training with Katie, she has many different ways that you can
do so, from one-to-one personal training, small group training, Little Black Dress Club to name but a few. You can even buy one of Katie’s DVD’s to workout in the privacy of your own home. For more information on the Number 1 Personal Trainer in the UK, have a look at Katie’s website for more information, or hit any of these links for an idea of what you can do to maximise your own ‘Real Results’.

http://katiebulmer.com/realresultsretreat

http://katiebulmer.com/thelittle-black-dress-club

http://katiebulmer.com/personal-training

http://katiebulmer.com/dvd

Life gets tough sometimes; personally, at work, nutrition, workouts, it can sit heavy on our shoulders and bring a dark cloud to our door, but it is the action we take in these moments that dictate our success.

We must look up, not down. Stop dwelling on the issue or situation and instead look to what we must do to initiate change.

If you fall off the wagon, have a bad weekend food-wise, don’t beat yourself up about it. Realise you made bad choices but then plan and take action on what you can do right now to move on; go food shopping, empty your cupboards of junk, do a workout.

Whatever your current ‘dark cloud’, always look up, not down.

Have a great day,

Look up,

KBC x

Hiya,

Thank you for checking out my site, I hope you find what you are looking for.

Let me see if I can point you in the right direction and find the area thats gonna be best for you.

If you are super-busy and want to drop a clothes size or get back into your little black dress then check out…

Real Results 1:1 or The Little Black Dress Club

If you’re a mum with little time to exercise but want to get your pre-baby figure back (no matter how old your baby is), then check out…

1:1 Get Back Into Your Pre-Baby Jeans

If you wanna meet more like-minded people and join one of my classes in the Sunderland area its…

Class Bookings

If you’re pregnant and want to learn more about exercise and kerbing excess weight gain its…

Pre-Natal Training

If you are looking for something you can do at home, check out…

Buy Katie’s DVD or grab your free home workout video by popping your email address in the box on the right!

…as well as Buy Katie’s Book if you’re looking for a proven nutrition plan to work alongside your training.

…and to meet women just like you who’ve achieved the impossible then click Cover Girls!

If you would like more info or have any questions please email me at katie@katiebulmer.com.

Have a fab day,

Katie xx

p.s. you can follow me on Facebook and Twitter my clicking the buttons on the right!

Hey there,

Thanks again for checking out the site.

We have new classes launching in April, with a new venue too! Its all go!

In brief…

Mondays (Farringdon School)
Pilates @ 7.15-8.00pm with Katie

Tuesdays (Studio Fitness, Leechmere)
Boxercise @ 6.30-7.15pm with Katie/Alex
Circuits @ 7.30-8.15pm with Alex

Thursdays (Studio Fitness, Leechmere)
The Beast @ 5.45-6.30pm with Alex
Legs, Bums & Tums @ 6.30-7.15pm with Alex

For more info and to book…

We also have another brand new Little Black Dress Club course starting VERY soon. This small group personal training package is great if you wanna get some amazing results SUPER fast!

For more info and to book…

Me and the team would love to see you there!
If you have any questions, please email me at katie@katiebulmer.com

Katie xx

Hiya there,

Hope you had a great weekend, I checked out the new film The Fighter, it was awesome!

Just a quick blog this week to let you know that the places for next terms classes are going fast, and I really dont want you to miss out!

We kick off the term on Monday 28th Feb, with Pilates at 7.15-8pm, followed by Tuesday’s Boxercise 6.30-7.15pm and Thursday’s Legs, Bums & Tums at 6.15-7pm.

Me and Alex would love to see you there next term!

Don’t forget that if you want to attend all the classes you can grab an Unlimited Class Membership and SAVE £17!

You can find more info and book any our classes by clicking below…

Have a great week,

Katie xx