Personal Training, exercise, dance fitness, yoga, meditation, mindfulness, diet, lifestyle.
The Mind Body and Soul Coach Kathy Yvanovich welcomes you!
1 PT 70minutes session £70
in person, Dulwich SE London area; French Riviera, or Zoom. Other areas, extra charge will apply for travel. approx. 70-90 minutes
10x 70minutesPT sessions £700
in person, Dulwich SE London area, French Riviera, or Zoom. Kick-start your day or languidly stretch once a week... it's up to you, your needs and preferences. Other areas, extra charge will apply for travel. approx.70-90 minutes.
1 hour PT and 1 hour Reiki
Straight after your exercise, have a quick cuppa then lie back under a cosy blanket and miraculously self-heal with rejuvenating Reiki. In person around Dulwich SE London area, French Riviera, or Zoom.
Other areas, extra charge will apply for travel. 4x 2-hour sessions £440.
30 minutes Online PT sessions
Our 30 minutes together can be part of your fitness regime and provides an opportunity to be accountable, get personalised feedback, discuss diet/lifestyle issues, etc. You can even use this time to focus on one aspect of your exercise like stretch/flexibility, balance, core, recovering after injury, strength, equipment eg, Swiss ball/weights/rebounder. Meet on Zoom or WhatsApp videocall. Once or twice or more per week, 10 sessions £290.
10 PT sessions taken in 2 weeks
Do you have an important event coming up? Do you need to reach a target? See me NEARLY EVERY DAY for 2 weeks: ideal if you need help to get you out of a slump, if you need me to turn up and make you exercise and watch your diet! Perfect to remind you daily of all that you're capable of. Tell me what you need, why you want to achieve your goal, how important it is to you. 10 sessions taken in 2 weeks: £600. Kick-ass motivation guaranteed!
Personal Fitness
Do you eat from boredom/emotions/social pressures?
Our sessions could include eradicating the desire to eat harmful food or stop drinking excessively. Book a talking session, or let me know during our exercise sessions together.
When humans move, our hippocampus responds to physical movements by adding new brain cells: essentially, adding capacity to the brain’s memory banks. Sitting too much is not an option for humankind if we want a healthy body and mind - and moving makes us feel good, too.
Walking, for example, affects our physiology and our psychology. Putting weight on your feet compresses the major arteries there, increasing turbulence in the blood and increasing blood flow to your brain by an additional 10-15%. Walking a lot and running a little made our species what it is today. Walking in sync with the heart rate, about 120 beats per minute, seems to provide a steady and predictable increase in blood flow to the brain, contributing to the feel-good factor. More so from running (with minimal shoe sole absorption). Astronauts suffer short-term cognitive problems after a short spell in space, as do people who have experienced prolonged bed rest… or sofa sitting!
So - if we don’t move enough, we risk losing our mental and emotional edge.
Having taught jazz dance and fitness exercise for 40 years, I still get a buzz working with PT clients and class participants and genuinely want the best for them. Most of my clients are over 49 but if you're not there yet and want a mature, motivating, experienced PT, I could be the one for you.
We'll discuss your fitness wishes, what's worked in the past, what's stopping you, what activities you like. You’ll move at different speeds, in multiple planes, challenging your body safely, progressively.
We'll review your exercise, movement, technique, posture, sleep, rest, relaxation, eating and drinking habits, lifestyle, inner motivation and support systems for your personal health and fitness goals and longevity.
You can try:
Bodyweight exercises
yoga
dance fitness
legs-bums-tums toning
HIIT / LIIT
circuits
resistance bands
light weights
Kamagon (heavy ball filled with water)
Swiss ball
Chi ball / Pilates ball
rebounder
balance training
Nature/meditative walking
sport-specific training
post-injury rehab (after your consulting your physio)
indoors or outdoors...
I could bring some equipment to you, or use your own.
What I DON'T do is:
Distance running (I can coach you on my bike), jogging, swimming, heavy weight-lifting, boxing... but if you do these I will support Your sport by other means (eg, cross-training, core work, flexibility, balance etc)
habit change...
You could also conquer some inner negativity with habit-changing techniques alongside your exercise; deeply relax and self-heal with natural life force energy meditation. We could also work outdoors in nature.
It's ALL part of being human and respecting your entire being, mind, body and soul, without prejudice.
We all have unique thoughts and beliefs about our bodies and some self-talk are labelling, negatively filtered, out of proportion, judgemental, emotional, jumping to conclusions or even word prisons.
You are more than your physical body: you have a mind that changes, moods go up and down, circumstances and motivations shift, confidence that grows or shrinks; there are things stuck in our joints making them stiff. You uniquely respond to triggers that "make" you eat/drink well or not, exercise too much/too little.
Every physical milestone accomplished contributes to your positive self-talk which spills over to the rest of your life.
A mind body and soul approach is important; I believe that we embody a soul.
We could also work with your subtle energy body (chakras, meridians, nadis, aura) for a truly holistic approach.
You could eliminate debilitating thoughts and habits... so you progress with more ease.
But...
If all this whole mindbodysoul woo-woo is not for you though,
you could just have a loudly or quietly, but powerfully, driven, kick-ass fitness or dance or yoga session! Just tell me!
I've worked with
famous people, performers, people with deadlines and an image to adhere to; desk-bound office-workers, "lazy" people, athletes, workers who need to counter-balance what their occupation is doing to their bodies; some customers are able-bodied, some not; and all sorts of personalities aged from teens to 80s.
All sessions are confidential - what goes on in your PT time, stays in your PT time!
I also teach group dance fitness classes and beginners/seniors yoga at Dulwich Leisure Centre, London, and at a Seniors Residence.
I've been a member of FitPro since 1991, Yoga Alliance, previously a member of Zumba Instructor Network, and gained REPs Level 3 decades ago.
kathy yvanovich - YouTube
Call 07753699232 for a chat, or email: What do you want working with me?
TESTIMONIALS
"I have known Kathy for a long time as she has been my parents personal trainer for over 15 years! So she came highly recommended. I began working with her in December last year, with the aim to losing 2.5 stone, get fitter and generally improve my well being. I am extremely happy as I have reached my goal, lost all the weight, have so much more energy all of which has contributed to an improved mood and well being. Kathy is very experienced, professional and has a wide knowledge of fitness, diet and tips to improve my quality of life she tailored my program to suit me and I find my time with her enjoyable. We also incorporate Reiki healing in the time we have.
I would have no hesitation in recommending Kathy to help in reaching whatever goal you have, we have some online and face to face training sessions so can tailor to suit you. She is also a very lovely person." Madeline, reviewed on Yell.com 2023.
Cecile, chef
is a tall, willowy mother of two, worked part-time, suffered from domestic violence, smoked cigarettes; she told me that she wanted to "be stronger and have more energy". After some months working together, she said that the physical benefits affected her personal and emotional life in positive ways so she was better able to cope. Subsequently, she left her abusive partner, moved out of London and proudly told me, "...ran for 1 hour, have not smoked for 5 days and remember everything you told me!" So happy!
Sarah, City worker
"The best lesson Kathy's taught me has been about diet management and she has re-educated my eating patterns - which could be described as high in sugar and disorganised. She is a great personality, full of light, life and energy and has taught me to fit in exercise whenever you can, however you can. Kathy is a ray."
Bride-to-be
"Tried on dresses and slipped easily into size 10s. Thank you for providing the motivation!"
Later, as a Bride: "I wanted to thank you so much for your support in the months leading up to my wedding. Due to your regular encouragement and your sound advice, I felt fantastic on my special day. I felt relaxed, calm, healthy and glowing with excitement. I owe much of this to you...Once again, thanks for making my day so special."The Groom: "What can I say... looked amazing, stunning, beautiful - and therefore thank you for helping her with her fitness and health."
This lovely lady made herself 3 dress sizes smaller, staying healthy, for her wedding day
Maggie
". I regularly do your Total Toning class... It's one of the highlights of my week... You have a unique style and a real positive energy, you are attentive to your classes' different levels of fitness and explain techniques. You also have great music. I know I am not alone in thinking this." Maggie, class member of Total Toning at Dulwich Leisure Centre, 2017.
Ros W.
"The remarkable thing about Kathy's personal training sessions was how adaptable she was. When I was a pregnant mother, with a toddler, she would alter the class depending on whether we needed to be quiet for the sleeping child or outside. She was careful to monitor my changing needs as my pregnancy progressed, keeping me wonderfully, but safely, fit throughout. She even had me using my children as weights to lift! We both really miss her now we are no longer in London." Rosalind Whistance, Editor
David W.
"Kathy is an inspirational personal trainer. She gets the balance right between carrot and stick - getting you to work out longer and further than you'd perhaps imagine you could, to maximise the benefits."
David Whistance, Photographer/Finance Director
Mel R.
Over the years, Kathy has provided the perfect balance of challenge and support to ensure I reach my short term goals or maintain my well-being. She is knowledgeable, insightful, thoughtful and authentically focussed on what I need without letting me off the hook! Thank-you Kathy!" Mel Richards
David, IT Consultant
"I feel in great shape. I have lost a stone and a half in two months. I feel better than ever and much more motivated in my work. Well worth the money and effort." David, IT Consultant
M, company director /restaurateur
"Kathy is always bright and cheerful which I love, she helps you brush away all the day-to-day rubbish that preoccupies one's mind, she dispels that lethargy that can set in when the world overwhelms one; she spurs me on to keep my standards of everything personal high, she brings out the positive in one and gives out energy, she always finds something encouraging to say whatever state one is in, her detailed records can show that progress has been made which can help sometimes. My feeling of well being is much more consistent than before both emotionally and physically."
Food Addictionssome people tell me that they eat sugar/chocolate/sweets uncontrollably, or can/t stop eating until their plate is clear, or feel pressurized to eat or drink what they know is unhealthy for them when in social situations. Let me help you eradicate the desire or urge for these unhealthy foods or drink, with a few NLP sessions.
M, management consultant
"Kathy's determined and persistent encouragement really kept me going. She is herself a remarkable advertisement for sheer grit, tenacity and dedication and somehow manages to transfer these qualities to clients of all kinds. I strongly recommend her as a trainer, life coach and great all-around human being!" Marjorie, Management Consultant.
Rachel
"There's not much Kathy doesn't know about fitness. She herself is the fittest person I know. She always invests a lot of time and care in her personal clients and gets excellent results. Her Zumba classes are fun and energising and Kathy ensures everyone who attends them has fun as well as getting a good workout." Rachel, Costume Maker, 2010. Top qualities: Personable, Expert, High Integrity.
Marjorie
"I first met Kathy when she was doing personal training, prior to her reiki and life coaching business. She was a great motivator...unfortunately due to job loss and other events, I plunged into depression. Kathy was the only thing that kept me going. I remember days of total silence, yet Kathy put up with a complete zombie. Kathy herself has come through a lot of things in life and is one of the most postiive, joyful people I know. She will enhance your life!" Marjorie Ellis Thompson, 2001. Top Qualities: Personable, High Integrity, Creative.
Olivia
"I first met Kathy at her Zumba classes and was immediately struck by her smile. It made me think I want what she’s got!! I decided then to embark on some 1-to-1 sessions as I felt I needed some extra support in order to tackle some ongoing issues. My work is stressful and there are times when I find myself 'running on empty'; through Reiki, its been amazingly therapeutic, helping me to think more clearly. Sometimes we’ve spent sessions on planning and implementing strategies for helping me order my life, as there are occasions when I can be overwhelmed. I can always tell when I’ve just had a session as my approach is calmer and more productive. Perhaps the most surprising thing is that coming from a scientific background I was initially fairly sceptical. However I can highly recommend Kathy to anyone who wants a tailor-made programme to support them at different times. Thank you, Kathy. Yours, Olivia. "
25" videos: flexible spine + strength
Slow, controlled sequences for flexibility and strength:
Crab Reach.mov (vimeo.com)
Underswitch – Beast to Crab and Crab to Beast.mov (vimeo.com)
Immunity and MICT -
moderate-intensity continuous training/movement
Recent research has led to Dr Paul Batman publishing a paper in 2022, Physical Activity and the Immune System. In a nutshell...
Significant positive changes in immune system functioning can occur as a result of continual habitual physical activity:
MICT 3-5 times a week for an average of 30-60 minutes per session for at least 12 weeks for measurable difference.
Moderate-intensity continuous training, MICT, rather than HIIT (high intensity interval training which has been all the rage for a few years), could be more effective in creating positive changes to T-cell functioning and improving immunity. (HIIT can decrease helper T-cell concentration and reduce total T-cell numbers and helper T-cells by 38%!) Whereas MICT increased total T-cell number and helper T-cells by 20%!
Neutrophils are very potent weapons against infection - but too many can cause damage to healthy tissue. (If you want to improve immunity, don't over-exert yourself too often with HIIT or equivalent exercise!)
Improved immunity is associated with a reduction in the accuracy of neutrophil migration and the decreased clearance of bacteria. Neutrophils are key leukocytes that arrive at infected sites and can increase in number from resistance training lasting more than 30 minutes, as well as continuous aerobic training and high-intensity exercise; but only remain elevated for 30-60 minutes post-exercise. This means that we need to exercise DAILY. (Examples could be faster walking, just picking up your pace until your puffing a bit but not so out of breath that you can't string a sentence together.) The migration of neutrophil is critical in controlling infection, inflammation and wound repair and, if neutrophil does not migrate sufficiently, can cause damage to surrounding tissues by elevated protein breakdown leading to further immobility.
Inactivity and sedentary behaviour can play a significant role in a further loss of speed and accuracy. Neutrophil performance is highly regulated and dependent on physical activity levels: the more active you are, the greater improvement in neutrophil functioning can be.
Improvements in aerobic capacity, glucose control and reduced body fat could be the catalyst for improvements in neutrophil functioning.
Physical activity is a powerful mediator for improving immunity during the ageing process as well as offsetting immunosenescence.
With an increase in T-cell mobilisation immediately during and after an exercise bout that tends to be higher in more physically active older adults, indicates the gains are much greater with ongoing participation in all movement.
As they say on TV's "Strictly Come Dancing": "Keeeep dancing!"
If you find it difficult to achieve MICT 3-5 times a week, contact me and let's sort out a healthier lifestyle for you.
