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)

Tuesday, 10 February 2015


Hello all

Fit Fabulous and Fierce is a Facebook group I kicked off back in August, it started off as a way of keeping myself accountable, sharing information, keeping myself motivated and on the way motivating others. 

The group has grown strong over the months and is proving to be a real positive influence in my health and fitness journey. Everyday more people are joining and helping each other to change their lives through exercise and healthy eating.

We are just about to have our first Event THE FIT FABULOUS AND FIRECE FOOD AND FITNESS FESTIVAL, which will take place on Sunday 22nd February in London. One of the people attending will be a young personal trainer by the name of Mib who He will be demonstrating popular exercises and how to execute them correctly such as the plank.

To find out more about the event click on this link  https://www.facebook.com/events/1582346242002644/


Here are the answers to some questions I put to him.

KAT:  Why are you interested in fitness?

MIB:  To me fitness is one of the most fundamental
          things for quality of life. It's so multifaceted and
          dynamic and fun that you can't help but be
          interested in it! 

KAT:  What is your weekly fitness routine?

MIB   My routine is park workout at least 2 to 3 times a
          week, working mainly on arms & chest on the
          bars but also core and cardio (jogging, running,

KAT   What do you want to achieve by being a personal

MIB    I want to share my life long passion for health and      
          fitness with other people and show that it's a lot
          easier to stay fit than most people think. 

KAT:   What was the best aspect of completing the
           Personal trainer course.

MIB   The best thing about the Personal Training course,
          apart from the fact it was FREE, was that the
          teacher knew what he was doing and inspired me
          by practicing what he preached. That's the kind of
          approach I respect. 

KAT   Have you always been athletic?

MIB    I've always been athletic; I did Hadri Taekwondo
          for 8 years and Army Cadets for 3 and a half years,
          and I also tried Mashufaa a few years back.

KAT:   You like training outdoors, why is that?
MIB     I do outdoors workouts because it gives more
           opportunity to add my creativity into my
           workouts and experiment with new moves that
           might be impractical to try in a crowded gym. 

KAT    What kind of clients would benefit from your

MIB      I am willing to work with any demographic age,
             ability or gender, being young I have the
             enthusiasm and stamina to deal with all
             different types of clients.

KAT       What makes you a good personal trainer?

MIB         What makes me a good personal trainer is I
               keep myself fit so I practice what I preach. I
               listen to people and will agree with them goals     
               fitness plans that can be adapted as and when
               necessary, I know how to work in different
               environments and can adjust my plan  
               accordingly and I really enjoy working with

KAT       What are your food weaknesses?

MIB        Food weakness? None, I am perfect! Joking. I
               probably need to eat more high-quality protein
               and fats.

KAT:      Do you ever take time off clean eating and

MIB       Time off for me is basically my days between

KAT      How would you go about motivating someone
              who is having trouble sticking to an exercise of
              fitness routine?

MIB      I'd ask them what motivates them best. For
             example, if it's photos/ videos/ inspirational
             words of fit people I'd send it to them via phone
             or email or however the client prefers.
             If it's motivation in the session they lack, I'd give
             encouraging words and praises for their efforts
             (unless they're the type who perform better with
             the trainer screaming in their earholes!). 

KAT     Your quite well built, how long has it taken you to
             build up your body?

MIB     This body took years. I did Taekwondo when I
           was 8 and Army Cadets when I was 14 so I was
           active from young. However, for someone who's
           not used to exercise, results come quicker (within
           weeks-months) and more noticeably than
           someone who's done it for ages!

KAT   How do you think children can be encourage to be
          more active and healthy?

MIB   There's 2 levels of responsibility to keep children
          fit: the parents to encourage them into school
         sports clubs/ parks/ extracurricular clubs, and the
         government to provide such facilities for them and
         give up-to-date info through commercials, leaflets,

KAT   Anything else you would like people to know
          about you?

MIB   Anything else? They can come ask me on the

KAT  Thank you for doing this interview and I look
         forward to seeing you on the 22nd Feb at the Fit
         Fabulous and Fierce Food and Fitness Festival.

Want to join the FIT FABULOUS AND FIERCE Facebook group, click the link below.


There you go,hope you enjoyed the interview.