Personal Training, exercise, dance fitness, yoga, meditation, mindfulness, diet, lifestyle

Your Personal Fitness

Most of my clients are over 45 but if you're not there yet and want a mature PT (I'm 63), I could be the one for you!
We'll discus your unique fitness wishes, what's worked in the past but doesn't any more, what activities you like.
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.
It's always about You.

Bodyweight exercises

yoga

dance fitness

legs-bums-tums toning

HIIT / LIIT

circuits

resistance bands

light weights

Kamagon (ball filled with water)

Swiss ball

Chi/pilates ball

rebounder

balance training

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.


As well as moving your body... 

You could conquer some inner negativity with habit-changing techniques alongside your exercise; deeply relax and self-heal with natural life force energy, mindfulness or meditations.  


It's ALL part of being human and respecting your entire being, mind, body and soul.


 positive self-talk

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 conclusion 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.

A mind body and soul approach is important - after all, we are the embodiment of a soul.
I might 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 can progress with ease.


I've worked with famous people, performers, people with deadlines and an image to adhere to; desk-bound office-workers, athletes and 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 and 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


Get in touch!   Please book before the Christmas rush!
What do you want to achieve?


New!  30 minutes, regular, 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, equipment, eg, Swiss ball.  Meet on Zoom or WhatsApp videocall.  Once or twice or more per week, 10 sessions £290.

1 PT session £70

in person, Dulwich SE London area; French Riviera, or Zoom. Other areas, extra charge will apply for travel.  approx. 70-90 minutes

10 PT sessions £700

in person, Dulwich SE London area, French Riviera, or Zoom.  Other areas, extra charge will apply for travel.  approx.70-90 minutes Please book before the Christmas rush!

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.

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

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."  

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

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.