Model & Business Woman, Teen Mentor and Founder of Purfectly Chic Kate Johnson recently gave us an exclusive insight into her daily workout and how she keeps fit!
Continue reading to find out Kate's health and fitness tips, favourite smoothie recipes, daily workout and more!
How do you like to keep active?
I’ve had a fitness routine since I was 15 and have always been self-motivated to be active – I can thank my parents for their example.
This last year though proved to be a challenge of clashing priorities. In the mix was maintaining my model work, establishing a new business, developing my blog and mentoring program and throwing myself into charity work. It didn’t leave a lot of room for anything else and as a result my relationships and overall wellbeing were no longer flourishing. To get my motivation (and life) back on track I enlisted the help of a personal trainer for 12 months. Blake Worrall-Thompson and his team of health professionals completely transformed my lifestyle, knocking me into shape physically and emotionally through a combination of strength training and cardio, with nutrition and wellbeing tutorials. Now I use his methods at home and work it in around my ever-evolving work schedule.
My daily routine...
When I compare my routine to 12 months ago, let
alone 5 years ago, I’ve come such a long way! The early bird definitely gets the worm; I start my day between 5-6am, which includes 30-45min of exercise, breakfast & grooming for the day ahead. My work day is a combination of three careers that blur into one crazy (but fun) lifestyle between my model & business mentoring, running my lifestyle online store (via www.katejohnson.com.au) or shooting a campaign on location.
When I finish work I enjoy an early dinner with my family/friends, shower, 20mins of meditation & herbal tea before bed, 30min-1hr worth of reading (books I love fall into the business, design & marketing and motivation genres) and off to sleep I go.
Kate’s Early Morning Workout:
On rising: squeeze half a lemon in 300ml warm water
Light snack/breakfast (finish at least 20min before commencing workout)
Jumping Jacks - x20
Walking Lunge - x20
Plank - 30sec (increase to 1min as you get fitter)
Triceps Dips - x20
Calf Raise - x20 each leg
Side Plank - 30sec
Left Side Plank - 30sec
Right Body weight squat - x20
Push Up - x10
Stair climb - x100 steps (check out Rose Bay, Coogee or The Rocks) or run for approx 500m
Repeat x4 without stopping
Drink: I drink at least 2-4L of water daily, more in the warmer months or when exercising intensely
Eat: For breakfast I love organic poached eggs with avocado & my favourite green smoothie
Keep a Healthy Mind + Body Philosophy
The body won’t go where the mind won’t let it! An
equilibrium of the ultimate healthy lifestyle we should all be aiming for involves a mix of physical, mental, and emotional components. Our health begins in our insides and doesn't stop at our skin.
Our thoughts, feelings, beliefs and attitudes heavily impact on our biological functioning; something I quickly worked out when I graduated from university and started working abroad. Time poor and highly stressed with being constantly on the go, I couldn’t work out how or why I was feeling so lethargic when I was exercising and eating healthy. Over the years I’ve learnt that it is just as important to nurture your mind as it is to nourish your body.
Organic foods + where to buy:
You will always find me with a fruit salad, freshly squeezed juice or fruit smoothie….yum! All the things I despised as a child I absolutely adore now too. Meals with sweet potato, broccoli, green beans, pumpkin… count me in.
Buy groceries at:
About Life www.aboutlife.com.au
Hudson Meats www.hudsonmeats.com
Fratelli Fresh www.fratellifresh.com.au
Best Tea: Ovvio Organics (I virtually have their entire range at home)! www.ovvioorganics.com.au Best Coffee: Two Governors www.twogovernors.com.au & Bay Cycle Café www.barcycle.com.au
Favourite Green Smoothie Recipe:
A green vegetable-based drink a day may be the secret to keeping the doctor away and stubborn weight at bay. It’s not just nutritionists, detox specialists and fitness freaks that are into rich immune-boosting nutrients – we all are! The most powerful way to up your essential mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables together. Green drinks get their vibrant colour from chlorophyll, a nutrient-rich pigment found in all leafy vegetables such as spinach, kale, celery and lettuce, that cleans the body of harmful toxins, oxygenates the blood and helps boost energy levels.
Here is my favourite quick and easy green smoothie recipe that will turn you into the junkie you know you want to be:
Granny Smith Green Apple
Mint (to taste)
1 scoop Nuzest ‘Good Green Stuff’ www.nuzest.com.au
Water / Ice Blend (I use a Nutri-Bullet www.nutribullet.com)
What are some things you do to relax and unwind ?
Finding ways to relax and unwind, and more to the
point making time for it, has been a craft I have perfected over the years. Some of my favourite activities include:
1. At the top of my list is vigorous exercise! It’s been my best stress-relief for as long as I can remember and I always feel incredible afterwards.
2. Walking Maya, my four-legged fur child of the longhaired Chihuahua kind. She’s my little ray of sunshine; loves the fresh air, meeting people, playing with kids and the beach
3. Planning my next travel adventure, setting a budget, playing around in Pinterest pretending I’m falling asleep in all kinds of exotic and hard to get to places. Magic!
4. Ovvio Organic Tea and meditation (typically late afternoon) is essential to clear my head and ensure a good nights sleep.
5. When time permits I enjoy disconnecting from social media and going camping or bush walking where there is no reception. It’s good for the soul. Health & Wellbeing Go-To’s:
Anthia Koullouros, Naturopath & Founder of Ovvio Organic Teas: www.ovvioorganics.com.au
Blake Worrall-Thompson, Personal Trainer: www.6weekstosexy.com.au
Peta Serras, Pilates Instructor & Founder of the Stretching Series: www.petaserras.com
Bondi Meditation, contact Matt Ringrose: www.bondimeditation.com.au