Fierce & Fabulous

A 16-week transformation for women who are done with dieting drama and ready to feel powerful, energised, and in love with their body again.

Who is it for?

If you are a results-driven woman who is...

  • Tired of constantly starting over. Every Monday, you say to yourself, “I’ll be good this week”, only to repeat the same routine every weekend.

  • Feeling like you’ve tried everything from fasting, HIIT workouts, eat less and move more, and nothing is working, you just can’t get rid of that stubborn body fat.

  • Sick of how much headspace losing weight takes up. Food. Guilt. Exercise. Control. All the time.

  • Exhausted from the all-or-nothing cycles. Either obsessed with food and exercise, or completely off-track and full of guilt.

  • Feeling like your body is working against you - hormones, sleep, cravings, energy - and you don’t know how to fix it.

  • If you find yourself avoiding the mirror because you don’t like what you see- or catching your reflection and instinctively ‘sucking it in’...

Then this is for you!

Health and Fitness Coach with Blueberries
fitness coach Katie holding a kettlebell

Picture this…

  • Food Freedom

    Knowing exactly how to fuel your body so it feels energised and strong. No foods are off limits. You enjoy balance without guilt, and your body works in harmony with you, not against you.

  • Clarity & Control

    Learning exactly what works for your body. No more starving yourself, no more punishing workouts. Just simple, lasting habits that allow you to keep your results for life.

  • Looking in the Mirror & Loving What You See

    Feeling proud and confident, you see a body that reflects your ambition- toned, lean, and powerful. You no longer shy away from photos, and you can’t wait to fill your wardrobe with clothes that make you feel incredible.

  • Finally getting rid of that stubborn body fat

    Using a strategy that actually works, the results speak for themselves. Inches are lost, your clothes are looser, and confidence radiates from you in everything you do.

  • Your body working in harmony

    You wake up bursting with energy, feeling vibrant and alive. Your new routine feels effortless- and you can’t wait to dive into the day ahead.

If that all sounds too good to be true

I want you to know that I get it!

For over a decade, I trained regularly, stayed active, and still never felt like I was getting anywhere. I was always “just a bit overweight,” constantly chasing the next Monday to start over. I’d be “good” all week, then undo it all on the weekend. Trapped in a cycle of restriction, bingeing, and frustration that felt impossible to break.

After having my two amazing boys, I fell into the same pattern again. Quick-fix diets, endless cardio, rapid weight loss, then straight back into old habits. I wasn’t just exhausted, I was unhappy and totally burned out. My hormones were all over the place, and I realised that something had to change. I couldn’t continue like this.

So…

I stopped punishing myself with workouts and started training with purpose. I stopped fearing food and started enjoying it again. And most importantly, I began to respect my body. Not for how it looked, but for everything it could do.

Now, I’m in a place where I feel strong, confident, and genuinely happy, and I want that for you too.

I say all this not to centre myself, but to let you know: I get it. I’ve been through it. And I know what it takes to come out the other side.

This is exactly why I am able to help you do the same.

And this is how…

Phase 01

The Framework

This is the phase where we will kiss goodbye to vague goals, starting over again on “Monday” and the overwhelm of trying to do everything perfectly, and step into clarity, confidence and a plan that actually works for you and your life. With a 60-minute in-depth consultation, which includes goal setting and personalised lifestyle mapping, followed by a further 60-minute call with your bespoke plan. You’ll finish this phase feeling focused, in control, and so excited to start building a lifestyle and results that last.

Phase 02

The Foundation

This is where we leave behind random workouts, yo-yo dieting, and second-guessing every food choice, and transition into structure, strength, and confidence in your body. You’ll get access to my coaching app, where your meal plans and personalised strength training programme (tailored to your experience and goals) will be delivered and tracked in one easy place. You’ll finish this phase feeling stronger, more energised, and completely in control of how you move, eat, and live.

Phase 03

The Transformation

This is the phase where you walk away from self-doubt, inconsistent habits, and the inner critic that’s held you back, and welcome in confidence, consistency, and a mindset built for lasting change. With weekly check-ins, powerful bi-monthly coaching calls focused on habit mastery and mindset, plus unlimited personalised support, you’ll notice inches dropping, strength increasing, and your energy soaring. The shifts won’t just show up in your body; they’ll show up in how you carry yourself and how you think. You’ll finish this phase feeling empowered, proud of the woman in the mirror, and ready to live in a body and mindset you fully respect and love.

Phase 04

The New Standard

This is the phase where you abandon the quick fixes, the fear of slipping back, and the old version of you, and step into long-term results, deep confidence, and a lifestyle you’re proud of. With continued accountability, mindset support, and personalised coaching, we lock in your progress and elevate your new habits into your new normal. You’ll feel strong, energised, and unstoppable! Not just physically, but mentally and emotionally. You’re no longer “on a plan,” this is who you are now. You’ll finish this phase looking and feeling incredible, with a rock-solid foundation to carry this transformation forward, for life!

Meet Your Health and Fitness Coach Katie

Meet your coach

Katie Hayes

Certified Level 3 Personal Trainer | Level 2 Gym Instructor | Nutritional Coach

Specialist in Midlife Body & Confidence Transformations

Transformational Health & Fitness Coach

What my clients say

  • Nicole, 34

    “Katie understood exactly what I needed.  She is very knowledgeable and I could follow a programme without having to abdicate my favourite food.  It was a game changer! 

    Katie’s desire to see the client reach their goals and feel fantastic and healthy is what makes her amazing”

  • Simone, 43

    “My training with Katie was such a refreshing change, having trained with numerous hardcore PT’s previously.  She’s super motivating, but still so warm. She understands how busy life can get and refuses to see her clients starve on chicken and broccoli. 

    Highly recommend Coaching By Katie”

  • Fani, 44

    “I have spent so many years eating 1200 calories a day and constantly feeling rubbish about how I look.   There is so much conflicting information out there that I had no idea what was best for my body and how to achieve my goals.  Since working with Katie, I have been eating more than ever, and I am stronger and love my body! Katie is helping me to understand what my body needs since I have been through menopause.

    I finally feel in a place where I am confident in my body.”

  • Lisa, 44

    “I have spent three months working with Katie after coming out of an extreme diet. I have learnt a lot about fuelling my body, eating when I feel hungry and lifting weights. I have learnt a lot about listening to my body. I loved working with Katie; she has been so supportive and completely changed my mindset.

    Highly recommend”

  • Stuart, 60

    “I have always been very active - I run and cycle regularly. I knew that I needed to incorporate weight training into my routine, but I wasn’t sure how. Under Katie’s guidance, I now weight train 3 times per week and am in the best shape of my life. On top of that, my hip pain has lessened, and I know how to eat optimally for my goals.

    Thank you, Katie”

  • Janice, 51

    “Entering my late forties, I feared maintaining my weight approaching peri menopause with failing energy and increasing aches and injuries from cardio.

    Working with Katie has been simple and inspiring. I have never felt so in control and empowered. My body is leaner and stronger than I have ever achieved before.

    I only wish I’d found her years ago!”

  • Carly, 40

    “ I have been having coaching with Katie for the last 6 months and have personally found invaluable. I wanted to before my 40th birthday really be kinder to myself and learn about nutrition, strength training and fitness rather than the goal of being ‘as skinny as possible’

    I can’t believe in the 6 months the progress I’ve made physically and mentally.

    I no longer feel like ‘I want to look good for the one holiday I have a year in a swimsuit’

    I see this as just daily life now and I’m stronger and fitter than I probably ever was in my 20s and 30s”

Frequently asked questions

What if I need to reschedule my discovery call?

I value your time-and mine- and I understand that life can sometimes get in the way. You may cancel your session up to 24 hours in advance and reschedule for another available slot. Please note, the session may only be rescheduled once. Further cancellations or missed appointments will result in the session being forfeited.

I have a really busy lifestyle, I don’t think I will have time?

There is always time! Part of our journey together will be me supporting you to incorporate your new routine into your lifestyle. I will support you to do this.

I am worried the plan will be too restrictive.

I firmly believe in a flexible approach and a plan that allows you to still enjoy all the foods you love. I won’t be telling you what you can and can’t eat. I will instead help educate you into making sensible food choices so that you do not feel restricted but instead are creating long term habits. I like to keep nutrition simple and can adopt a number of approaches depending on your lifestyle.

What if I don’t get results?

I’m so confident you’ll see results that I offer a full money-back guarantee. If you complete the programme and aren’t satisfied with your results, I’ll refund 100% of the investment you’ve made.

Will I have to spend hours exercising?

No! The aim is to get results without spending hours in the gym or home. Workouts will be effective and will take into consideration injuries, likes and dislikes. The workout plan will be easily integrated into your current lifestyle and will be enjoyable.

I am worried about the meals being boring - what are they like?

There is always time! Part of our journey together will be me supporting you to incorporate your new routine into your lifestyle. I will support you to do this.

Money Back Guarantee

We are THAT confident in our ability to get you results that this programme comes with a 100% money back guarantee. So if you get to the end of the programme and you’re not happy with the results - we will refund you 100% of any money you’ve paid towards the programme*

*Terms & Conditions apply

Book a call today to find out what your transformation would look like...

Once you book your call, you’ll receive a Zoom link to join. This session is our chance to dive into your weight loss, health, and fitness goals, and discuss how I can guide you toward feeling stronger, more confident, and energised. In this relaxed, no-pressure conversation, we’ll uncover what’s been holding you back and outline a clear, personalised plan to help you achieve lasting results.

While the Fierce & Fabulous Programme is built around four key phases, each journey is completely tailored to you. The pace, focus, and support you receive will be bespoke to your unique goals, lifestyle, and needs, ensuring your transformation is both achievable and sustainable.

Health and Fitness Coach Katie Headshot

Contact Us

Email
Katie@coachingbykatie.co.uk

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