Friday, 27 January 2017


Don't get stuck in a rut, switch up your exercise routine regularly.

Sunday, 22 January 2017

self appreciation

An honest vid on self - appreciation.

When trying to be fitter and healthier it can be easy to push too hard and not appreciate how far we have come!

Don't forget to pat ourselves on the back!

Pat, pat,pat!

Saturday, 26 November 2016


This month is fast coming to a close and I do not want it to pass without me marking my 3 year anniversary in some way.

It has been one hell of a ride, challenging, tough, there have been tears, frustration and even anger, but there has also been smiles, laughter and success.

My health due to a condition called adenomyosis was in trouble, monthly periods which saw me in A &E in extreme pain, and violent vomiting for days on end. Sometimes I would be kept in over night, fed strong drugs to stop the pain, injections to stop the vomiting, and all while on a drip re-nourishing me!

It was a miserable existence. A visit to a homoeopath, made me re-evaluate how I was treating my body and what I was doing which could be contributing to the condition. Having your head constantly down a toilet bowl, is not a lot of fun so being faced with that every month, learning to eat better was a no-brainer.

I won’t lie the first time I visited the homeopath and he told me I would have to give up refined sugar, I almost cursed him out and walked out of his office. In my head I was thinking, "What kind of quack is this, what the hell has sugar got to do with my damn periods!"

Little did I know that sugar causes inflammation and my condition is caused by inflammation! I have also learned that caffeine, wheat and diary are also not great for Adenomyosis sufferers. Yes I have had to make some big changes and cut back drastically on all those foods.

3 years down the line my health conditions is not cured, even with all the changes I have made, but alongside exercise and medical intervention it is manageable. Every once in a while it rears its ugly head and kicks my butt, but those episodes have thankfully not been a regular occurrence. 

I have learned that eating well and exercising is not a "cure all", that it cannot fix all my health issues or any other issues or stresses I may have in my life, but it does help, and it makes me feel as if I am doing everything I possibly can to help myself and that makes me feel very powerful and not so helpless when dealing with a chronic health condition.

My body is stronger and fitter than it has been in years, I look and feel better than I have in years. This journey did not start as a journey to shed weight, it started as a journey to look after myself better.

it has turned into so much more. Yes I have lost weight, I've also lost sugar as a boyfriend, wheat as a close girlfriend, caffeine as a daily acquaintance, but I have gained so much more.       

I have gained a mentally stronger, more determined, but also stubborn mind.
I have again a kick ass, can do, don’t mess with me attitude.
I can open my wardrobe, pull out anything and know it can not only fit but look decent.
I have become more body confident and more daring in what I wear. 
I have found out that working out at home can be just as good as working out in the gym.
I have found out as much as I loved running, it is not the only way to become fit and healthy.
I can lift heavy shopping, move furniture, I also break more stuff around the house due to my new found strength, opps. 
I feel more confident performing on the stage.
My solo play has grown as my physical prowess and confidence has grown, it has made me a much better performer. The play is very physical and there is one part in particular,  which used to finish me and I would always end up huffing and puffing like an over-burdened donkey, now I am pleased to say I sail through that part with ease.

I have gained a love for weight-lifting (including kettlebells) I weight train, 4 times a week, two upper body sessions and two lower body session I now include Pilates and more recently Yoga into my regular workouts. I am sh*t at Yoga but I still try!

Weight Liftings has made me feel safer, I feel strong enough to take care of myself in a way I have never felt before! I may be smaller than I was but I am definitely not weaker.

Exercise is now a daily part of my life, no excuses I get it done, even if that means getting up at "Ridiculous o'clock." working out late at night, or even in-between jobs. I find a way to make it work, I find a way to fit exercise into my life. I feel better for it, life is hectic being fit makes a big difference as to how I handle all the running around I have to do.

Even my job as a facilitator has improved, my sessions with young people teaching drama or poetry have always been active but now they are very physical as I have the energy to run and exert myself and keep up with the youngsters I teach. 

I qualified as a Group Exercise Instructor.
I qualified as a Personal Trainer.
I have created a health/fitness Facebook group.
I also have a Whatassp group which I use to motivate people daily.
This has become not only about me but how I can use my experiences to motivate others.
I will shortly be kicking off a local running group. 
2017 I will start running monthly fitness/liveDJ events…..
I like the new stubborn and determined person I have become.
This new attitude is rubbing off in other areas of my life, I want to change everything now, not just my health lol.

Making these changes has not been easy, but slowly, slowly has been the recipe, I have learnt there is no need to rush I have taken my time and introduced new changes over years, not days or months. Now it is just the way that I live.

I started these health changes to heal my body and have ended up with a better body and a whole new way of life. 

I have found as success has come, my resolve has become stronger.
Daily strategies have been a massive part of my journey.

Since March I have kept a daily calendar stuck to a kitchen cupboard, which I write my exercise on, there is something very satisfying about seeing those days add up.

I have had to learnt to accept that my condition will not go away, no matter what I do, it is not an easy thing to accept but I have had to, it's a part of me I cannot get rid of, I cannot out-run, out-eat, out-strength train, out-Yoga, out-Pilates adenomyosis. I cannot cure it with essential oils or moringa, aloe vera, Raspberry leaf tea etc yes I have tried them all and more!

I have had many failures on the way, there have times I have literally eaten myself into a sugar coma, eaten out way too many times, eaten way to much, said “Fu*k it” and eaten bread like it there was going to be a bread famine! There have been times I have not wanted to exercise and have had to bully myself to do so.

The hardest change was cutting back drastically on sugar, I do not miss pasta, my bread fetish is practically non-existent but sugar, sugar will always be my first love, but even my craving for that has died down. Time is a wonderful thing and the more you use your will power, the stronger it will become. That does not mean you will not have moments, days, weeks, months  even, when you may go off track, just find your way back.


*Make exercise a non-negotiable, even if you do not feel like it, do it.

*Don’t be a food nun, have a little bit of what you fancy, it will keep you sane and motivated.

*Think about your health, rather than what you look like, your body will change as a by-product of
  your actions.

*Stop sabotaging yourself, get the hell of your own way, if you want to be healthier you are going to
  have to fight for it, sweat for it, cry for it, no one is going to serve it to you on a plate, this is
  something you are going to have to work for. Health is not a given.

*Try not to eliminate whole food groups, unless for health reasons.

*Healthy living does not have a time limit, think about changing your lifestyle forever.

*Keep trying, no matter how badly it all goes, keep trying.

*Put strategies in place, a food diary, exercise diary, get a personal trainer, put money in a jar every
   time you work out.

*Learn, educate yourself on health, fitness and food, and exercise routines, read, read, read, read,
   learn, learn.

•Get support and help if need be, a person trainer, a dietitian, a counselor, a nutritionist. Some of us have real issues with our eating habits and bodies which we may beed professional help to deal with.

Trying to live a healthier life is never going to be easy but is it worth it?
Hello yes, I have no regrets, I am a better person for it.
You will struggle, cry, curse and want to give up, but keep going and you will surprise yourself.
Remember it's not about size, it's about health, it's about feeling good about yourself, and being physically fit and mentally healthy.

For years I wished for a fitter, healthier, more muscular body. I thought it was out of my reach, little did I body was just waiting for me to start looking after myself.

Feel free to join me on my Facebook health/fitness group where a whole bunch of us keep each other motivated and inspired.

I wish I could have a before and after of my mind, as it is my mind which has changed the most. Since that is not possible I am going to finish off with a short video taken by my other half in appreciation of the body I have created, after all my hard work a little self-appreciated and self-indulgence is warranted.

Last thoughts, keep going, no matter what, no matter how difficult or turbulent your journey may be, because health is something that is always worth fighting for.

Sunday, 12 June 2016


This journey to health and fitness has turned into a passion.
A passion which will last a lifetime.
I will trip, I will fall,I will make mistakes,
but I will keep moving it forward
and do all I can to keep fit and healthy.
Life has no guarantees but what I can do I will do.

Yesterday I gained a qualification that will enable me to teach exercises classes to groups of people.

Add that to the Personal Trainer Qualification I took last summer and my group circuit training qualification, and I think it can be said that I have become pretty obsessed with fitness. This is not a short-term project for me it's a life long commitment to better health, physically and emotionally.

I am looking forward to setting up some fitness events in the near future.

Ten things I did not know before I started taking my health and fitness seriously.

1. That my ankles, wrists and fingers would become slimmer.
2, That I could ever gain control over my sugar addiction.
3, That I could change my body so much with healthy eating and regular  exercise.
4.That weight training could be so emotionally uplifting and make me feel so bloody epic,
5. That my love for running would have to be shared with my new love weightlifting.
6. That I could  become so strong I constantly break sh*t around the house.
7. That I could look in the mirror and be happy with what I saw.
8.That my body could become so much fitter and healthier.
9. That exercise would become a non-negotiable part of my life.
10. That my body broken and battered by ill health, could and would become fitter and healthier.

I am also looking forward to sharing my knowledge with others, inspiring others and encoring others to take their health and fitness seriously.
This journey is not a easy one, but it is most definitely a worthwhile one.

Tuesday, 29 September 2015


It is always good to remind ourselves of how far we have come! 

I am as guilty as the next person when it comes to berating and picking myself apart. 

That voice has helped me to shed weight and improve my health and fitness. Sometimes that voice is too harsh! 

Looking back at pictures slows me down allows me to stop and pat myself on the damn back for all I have achieved. 

It is easy to keep pushing, keep searching for perfection but there is no such thing! 

I am happy to be fitter and healthier. 

I am happy to be learning how to take care of my body. 

I am happy to be progressing and transforming. 

Monday, 20 July 2015


SUNDAY 19th JULY 2015

Getting ready to run.

This would be the first time I would take part in this race.
The great thing about it is that it takes place in the Olympic Park and ends in the Olympic Stadium, imagine that running in the same stadium as the 2012 Olympics took place. Hallowed ground really when you think it was the same track where Usian Bolt, Shelly Anne Fraser, Mo Farah, Jessica Ennis and many other great Olympians won their medals.

I did not get to see the inside of the stadium during the Olympics, I would have loved too but it did not happen, so this was a great chance to do just that.

The great thing about Queen Elizabeth Park in Stratford is that is has great transport links, rail, bus and tube, so it's very easy to access. There were a lot of families their supporting their runners.

The weekend was packed, can't say I was even feeling like running to be honest, but I looked at it as a good way to get a training run in and bag a medal, better than running on a Sunday morning all by myself!

My wave was supposed to start at 9:50 and we started at 10:05, there were 17000 people but they were well spread out so things did not feel crowded.

The day was hotter than expected it was suppose to rain which it did first thing in the morning  after that the sun began to shine and shine and shine! Personally I prefer a little rain when I run, keeps things nice and cool, but no such luck!

The route was great through the Olympic park, nice views and scenery. Lots of room to run.

There were quite a few in the beginning and then they were spread out, I did not need to go whilst running so saved myself from that horror. They are not my fav place to go during a race, but sometimes needs must!

It has been a while since I have taken part in a run and I always forget how some people like bad drivers, cut in, cut across, run in front of you, It took a little while to get used to that, but other than that all was well.


The first water station was quite a few Kilometres in, so if you run this race next year, run with a bottle when you start to keep you going until you get to a station. There was also Lucozade available but for a 10k I find water is just fine.


I ran better than expected I really thought I would be lucky if I managed 12 minute miles I probably have not run a 10k in at least 3 years, between the 3 A's an achilles injury, asthma and adenomysis, my running has trailed off.  The few races I have taken part in have been lessons in torture, due to being unable to train properly.

I managed to keep around the 11 minute a mile mark. I held back as well not sure what my body could do. I did not want to mash up myself and not be able to finish. I only stopped once to take a selfie at the 5K mark and whip off my top, it was so hot I ended up running in just a sports bra.

                                              5k still feeling good!

I finished off quicker than I started, It was beautiful feeling running well, no aches, no pains, my body was in complete cooperation and I picked my speed the last 3K, yes I was enjoying myself but there was no need to be out there any longer than necessary.

I have always found 10k's quite a brutal distance and running injured and unwell the last few years it had become a bit of a negative experience, running is wonderful when you are fit and well, but if your not you'll get spanked every single time.

Yesterday was different my body cooperated, my body is stronger and fitter, a year and a half worth of strengh work, body Pump, boxing, Spinning and Armageddon, has made me fitter. I also think I was so happy to be running my mind was just pushing on my body and I refused to stop or slow down I just kept on going.

I managed to run it in 1 hour 7 minutes, I am proud of my time, proud of the fact I am running again, proud I finished uninjured and with a smile on my face. Proud that I am well enough to start chasing my old times and pushing myself again. I know that as long as I am careful and build up slowly I will continue to become strong and faster.  

This time round I will appreciate my health and the ability to be able to get up put my trainers, hit the road and take part in a race once in a while. 

Running is not longer my pure focus it is part of a range of exercise I do.  I will  always love running but in order to have all around fitness and ward off injury it will never again be the only thing I do.

The are people around me who are too sick to even get out of bed. I dedicated every Kilometre to someone I know who cannot run, thinking about them kept me going.  I will keep going for as long as I can. This time round I just won't take my body for granted!


Only one negative, meeting up after was a bit nuts as the meeting places were not well sign posted, but that is my only complaint, everything else was well organised and executed. The medal was lovely, and the t-shirt was great, the goodie bag had a couple of edibles, nothing to exciting and the usual pleathra of leaflets.

If you want to take part in the Newham Great run next year sign up under the link below. It is a great one to do and I would advice anyone who is thinking of doing a 10k to get this one on their list.


Running into the stadium, that was pure magic, it is more impressive in person, and to think I was running on the same track as a bunch of famous athletes, really blew my mind.
So grab some friends, sign up and then line up.


Push yourself, you are more capable than you think.
To be an all round athlete, try not to stick to one sport.
Strength train, you will reap the benefits, not only will strength training make you look good, you'll run better as well.

Thanks to the other half for accompanying me and as always supporting my madness.

Kat Francois

(Fit Fabulous and Fierce Founder)


It's 20 months since I started living a healthier lifestyle after a visit to a homeopath sent me on a healthier path and I revamped my nutrition.

First of all I done it for health then it turned into something bigger. My health is ok I have not cured all my issues but that has not dampened my enthusiasm. My school of thought is that I might as well take care of myself as much as I can regardless of health. Plus I have found a new resolve and determination that I am both quite surprised at and proud of. 

Next week Monday I start a personal training/fitness course I do not know where this will lead all I know is I want to learn more, develop more and help more people with the right information. 🏃🏾 

My body has changed especially since really cutting back on sugar. I have a become stronger and fitter and much more confident in my body. 

No one knows where they may end up when they take their first steps towards a healthier life but I have found that it does not matter, it is the journey that counts the lessons learnt the motivation and resolve found, the self love expressed. 

I no longer weigh myself it even measure myself. This is no longer important to me, how I feel is the most important thing and as long as I feel fit and healthy I know I am on the right path. 

I still have so much to learn. I want to be stronger. I want to be able to knock out press ups and sit ups, complete a 5 minute forward plank, push heavier weights. and do burpees effortlessly at the moment I look more like a messed up frog when I try I personally  would prefer to look like an elite athlete.

I want to push my body as much as it will allow me and see what it is capable of doing. Yes I can't lie I am after the toned ab's look. It is not everyone's goal but it is a look I have always found beautiful and it is a great thing to be on the road to obtaining them. I am a lot closer to the body I want than I have ever been and it is a good place to be.

I want to really clean up my diet,  cook healthier foods and be more adventurous with what I eat. I am notorious of eating the same thing again and again, although that does not bother me I know it's not good to have a limited diet! I want to cook more from stretch, ease up a little and not be so rigid x 

I am an all or nothing person I am either eating sugar like its my best friend or ignoring sugar like its my worst enemy.  I need to learn balance! 

I have a lot to learn and I am ready which is why I am taking this summer off to take a 7 week fitness and personal training course.   I am nervous it's been a while since I studied anything but I am ready it's now or never. The timing is perfect. 

I  am excited at embarking on my new venture. I feel I can really get behind FFF (my fitness Facebook group, which has been running for year ) and offer good advice  if I have the correct information.

I am also doing it for me so I can continue to learn and grow and develop into a healthier person and take care of my health.

I would also love to inspire some of my family members to take hold of their health and make some positive changes and the best way for me to do that is to lead by example.

I never thought I would get to this point, fitter, healthier stronger, it took for me to become sick to really start changing the way I ate and taking my health and fitness serious. It has not been an easy lesson to learn, but I have no regrets. I am finally on the right path and I am not getting off.

Kat Francois

(Founder of Fit Fabulous and Fierce)