Let’s Get Digital
The value of digital fitness studios (and what to look for)
Take a second and let’s go back in time. It’s 1982, and you’re head-to-toe in neon spandex, with leg warmers. Walk up to the TV set, the one with the VCR that sometimes doesn’t rewind, and hit play on the latest VHS with Jane Fonda. You know her; she’s in the belted pink and purple leotard, her energy popping like the heavy synth 80’s music in the background. Was it specifically made for her?
It’s a funny thought now, yet these videos revolutionised exercise specifically aimed at women back then.
Until these videos, exercise as a concept was mainly part of a man’s world. Fonda saw that all women could enjoy great workouts on their terms, in the comfort of their homes.
Fast forward to today… Working out from home sounds a little familiar, huh?
Living in an era where time is able to be maximised through the efficiency and ease of digital connection, it’s possible to build your own private workout space without needing a huge room or investing in bulky old-school gym equipment.
If the basics of a workout program are good, it will require some equipment and room to move. You should look for a variety of exercises that use the body in different ways like lifting, pushing and pulling; stepping up, hopping, lunging, and squatting; bending, twisting, and reaching. Also check that the program works you at several intensities, and at changing speeds: slow, medium, and moving faster, while also holding some positions, aiming for complete stillness.
Make sure any equipment you buy is something you’ll really use. If you’ve got knee or back trouble, or find sitting is uncomfortable, getting a Peloton bike or a rower will not be a great idea, despite what you’ve heard, especially in the beginning—though they could be things to work towards!
Think about buying items that have many uses, like a mat, stability ball, medicine ball, a mixed set of weights, exercise bands, various Pilates props, a BOSU, an original STEP bench with risers, and a couple of proper sturdy benches(with angle variation) for lying or step-ups. The possibilities and types of workout use for all this equipment are endless.
K Studio is different: on-demand. With access to content where you know what to do, you can get personal coaching and specific workout programs from my 20+ years of training thousands of people that show you the steps to making change real.
In the digital arena, even though we may be a couple of screens apart, there’s a plan to start your journey, craft where you’re headed, and make adjustments along the way as you work the program.
Wherever you are and no matter your goals, K Studio is a place where you can learn how to get the best out of exercise and make time for doing the work that really counts.
I Joined a Gym to Meet People in a New City
How exercise became my life’s work
How do you know what to do with your life?
And have it all pan out? I did… and then IT didn’t.
As a ballet dancer who quit early, I moved to a new city, joined a gym, hoping to make new friends.
I found packed exercise classes. Guys clinking machines and dropping huge weights. Super-tan girls plowing away on treadmills—that wasn’t me.
But I wanted to meet people. Find my place in town. I needed a job!
Dance was my best skill. How about the class instructor? You know—jumping around in Lycra with people mimicking you. Was that a real job?
Moving to music was fun. People liked what I did. But I found myself wanting more.
I needed to know what I was doing—not just showing moves to follow, but knowing how to answer questions after class. That seemed more interesting. I’d trained my outside—could I get to know my inside?
Then I could use my body AND my brain.
I had to become a trainer.
To be great, many years stack up before you know what you’re really doing.
To know what your clients need—rather than showing them how you eat and train.
Then I realized the link—why movement became my life’s work.
I knew about training: exercise and its challenges, the benefits, protocols, methodologies.
And anywhere in the exercise process, there is struggle. That is constantly intermittent.
But like training, struggle in life seems constant and intermittent.
This, I knew—I was a person, too.
I’d been there.
I’d left dance after injury and illness. I’d experienced loss. I’d moved to a new city. I’d been alone.
What if training wasn’t just about showing but helping? Helping people see ahead in the times when struggle blocked their view?
Training was not about Lycra—it was tuning into someone’s life and lighting the way when the path got dark.
What if training was not just exercise, but about building inner and outer capacities, physical and mental resilience for life’s challenges?
In my life, and watching clients’ journeys, every time I thought about it, this rang piercingly true.
You can’t change your body without your mind. Your mind can underestimate your body. Your mind needs to listen to your body. Your body is often smarter than your mind.
Change is small one step then another. The little things count.
Change is a single word in the larger book of your life, with multiplier effects.
That’s why you need to give it time.
Top 5 Fitness Myths, Debunked
Reality check with elite celebrity trainer Katie Barnes
Over the course of my career, I’ve been fortunate enough to learn from and be mentored by some of the leading international experts in the exercise, fitness, sports, Pilates, dance, and wellness industry.
Because of this, and years of noticing people struggle without knowledge or results, I’ve learned so much about what works, and simply what doesn’t.
MYTH 1: You must sweat in order to burn calories
It seems so logical. The more you sweat, the better your workout must be, and thus the more calories you must be burning. But sweating is the body’s reaction to a shift in your core temperature and is simply a form of body heat regulation. This is why you may sweat more on a hot day than a cold day. Ultimately, sweating has a lot more to do with science and the brain’s ability to tell the body what to do to cool down, and less to do with your body’s ability to burn calories or fat.
Another factor in sweat production can be related to what kind of shape you’re in. Meaning, the fitter you are, the less you may sweat. According to Jenny Scott, Educational Advisor for the National Academy of Sports Medicine, “As your body becomes more conditioned, it takes more intense exercise to increase your core body temperature and produce sweat.”
This doesn’t mean that the more you sweat, the less fit you are. The amount you sweat may also be related to your sweat glands, and some people have more than others. Although those individuals may sweat more in a specific workout, that doesn’t signal they’re in better shape or burning more calories.
Burning calories (and maintaining weight) has everything to do with consistent eating and physical activity, and nothing to do with the beads of water you’re losing. Instead keep hydrated, which means taking a few small sips of water every 10-15 minutes during exercise.
MYTH 2: Celebrity fitness will work for you!
Those magazine headlines. Those social media posts. More secret exercise tips from the stars that flip the famous from flab to fab in a few weeks, right?
Many celebrities work extremely hard to achieve extraordinary results. Changing shape for a role, training for a character, getting ready to tour stadiums with your band for months, or taking your show on the road are just a few common ways I’ve helped clients reach goals that are beyond the usual.
And that’s the point.
Most celebrity training has an end goal—which is why you don’t see Hugh Jackman staying “jacked” as the Wolverine. Instead, there he is next, lithe and debonair like Fred Astaire, starring in “The Music Man” on Broadway.
Think about it. You can be sure Hugh’s Wolverine workout is not his go-to routine, in spite of his obvious journey of transformation. That kind of extreme change in a relatively short amount of time is incredibly grueling and requires the focus of a full-time job—which he is being paid to achieve for the larger goals of filling roles of actor and movie star.
Also strangely, it may seem easy to let go of the training, but it’s hard to let the results of what that work took, go.
Notice in magazine spreads or online content how the workout/training is published when the X-Men movie is released.
Wonder if there’s any reason why complete strangers would want to help you with your health. Why would any workout plan from them be right for you?
Do we really know if that is what Hugh did? How do we know? The truth is we don’t. In all likelihood, we’re getting a writer interpreting some notes he made after a celebrity tried to explain his exercise routine. People often misspeak and can’t articulate exactly what it is they’ve been taught by the trainer that has given results.
That’s normal because celebrities aren’t trainers—when it comes to exercise, most need the same information you’re looking for!
If the trainer is asked about workouts, many times they will generalise for brevity, or to make an impossible workout palatable for the average person, knowing it’s not sustainable, and that what they really do with a client is a one-off specific plan for the situation.
Remember, successful exercise is what you do consistently whether or not you like it that day. It’s movement practice that becomes as routine as getting dressed. Notice that you don’t have to dress your best every day, even though sometimes you put a lot more effort in.
The point is that each day, you just have to get dressed.
Credible exercise is the same way. It’s what works over time, what you can do most days, where change happens.
MYTH 3: Don’t work out if you’re pregnant
Pregnancy often comes with a lot of outdated and unsolicited advice, ideas about types of movement or exercise in general being harmful or unhealthy for mother and baby.
As for any workout, you want to focus on what’s appropriate for you—what your body needs, what’s generally safe, then get specific to your situation.
For example, are you in your first, second, or third trimester? The exercises and positioning will change as you move through these different stages.
Remember that no pregnancy is the same, including if you have been pregnant before. Once you’ve been cleared by your doctor, it’s usually fine to begin a gentle movement program to experience the many benefits of working out during this time.
According to the Mayo Clinic, these include reducing backache, constipation, bloating and swelling; boosting mood and energy levels; improving sleep; and promoting better muscle tone, strength and endurance. Other benefits are a lowered risk of gestational diabetes, having a shorter labour, and a reduced risk of delivering by C-section.
If you are new to exercise, start out slowly and gradually increase activity based on the guidelines and how you feel. If you already had a regular workout plan in place, you can often continue with your routine while making subtle changes over time, using alternate positions to avoid pressure on the abdomen and joints, and ensuring best oxygen flow, as you move through the three trimesters.
Avoid becoming overheated. A good mix of Pilates and light resistance workouts is preferable to spending too long doing cardio exercise. Some women find issues with their balance and coordination. In order to limit the chance of falls, the American College of Obstetricians and Gynecologists recommends pregnant women avoid contact sports and most injury-prone activities like skiing.
MYTH 4: Let your partner join your workout
Exercise is often fun as a group activity—think of sports, workout classes, hiking or running with a club, or doing yoga with a friend. There’s camaraderie, high-fiving, energy, good spirits, companionship, and the sense of being part of something more than jumping around.
Private training is different. It is only about you. It is only about your journey, how you got here, and where you’re headed next.
How the trainer can lead you to your destination and beyond, and teach you how to move in new ways that will show up in other areas of your life.
It could also be learning how to balance, coordinate, and control your body by feeling and noticing movement that helps build stronger connections with yourself.
Another person, often a partner, affects that time you’ve taken just for you. Other people can’t help but bring their needs, wants, different energy, and commitment levels with them, which often affects the focus on goals you set to reach.
Get what you pay for—the full individual programming, wisdom, and attention from your trainer—it will be more than worth your money, time, and effort.
MYTH 5: Private training will always give you better results than at-home workouts
This myth has some truth to it. I do believe that private, one-on-one training can and often does give better results than doing your own workouts at home.
Mainly, this is a result of two things: the accountability and support of a trainer is a powerful motivator, especially when you start, and even more so when issues come up, as they do, along the way.
The other reason is something most people will not waste—spending good money and time! That kind of investment will always bring the type of commitment that something for free never does.
DAILY REMINDER #1
Remember that getting in shape is a process.
It involves more than just moving your body. If you approach it casually, like any relationship, you can expect to receive casual or little return on that effort.
Does that mean you have to become a workout and health fiend? Not at all—that doesn’t work for most people either!
In fact, you already have what you need to change your reality. It’s inside you. I can show you how to harness that.
Every life skill takes the right learning, then regular practice to make it your own. Know more, feel good, look like someone on the move…
K Studio is a place for creating personal change that opens the future.
A Smarter Way to Get in Shape
How to ditch the fads and start focusing on the journey
Because my signature workouts flow across the movement spectrum, the routines are designed to cross-condition and help protect against possible injury by creating strong, pliable bodies that bend, fold and twist rather than crack, split, and wrench.
Training your body to move in deep, proper movement patterns will let you:
- Feel better getting dressed, walking, living
- Play better golf
- Squeeze more out of rock climbing sessions
- Find new core muscles in yoga practices and avoid stress on joints
- Rebalance your body from single-focus sports like tennis, running & cycling
- Be ready for group exercise classes
- Hike for pleasure or challenge
- And so much more!
With K Studio, you’re in for the workout AND the work-in… tuning out what distracts and tuning into your body and mind.
Here you can focus on the present and what you’re doing—and specifically, what you’re doing well.
In life, our efforts often go overlooked and unappreciated—yet this can be one of the most powerful tools you have: taking pride in your small achievements. Each small step on this long list of tiny tasks adds up to big-picture success—even something as small as taking the time to learn something new, like reading this blog, right now!
Being your own cheerleader is a skill. You can learn it with practice. It doesn’t mean you always say you’re awesome at things. That is wrong. It means that you notice when things get hard, you feel the struggle and move through it.
The struggle is very important. It creates who you are and who you will become. Struggle builds resilience.
Resilience is a superpower. It will help you progress, hold steady, and grow. It will be there when you have doubts. It will save your life in many different ways.
The Philosophy of K Studio
Doable daily exercise programs where how you move matters
There’s no end to the health and fitness advice available these days. From new studios popping up on every corner to fad diets targeting you on social media, the options are endless.
This kind of access makes it too easy to get caught up in another’s success story and forget about your goals—or worse, comparing your journey. This path also tends to focus on how you look instead of how you feel.
What if I told you that your life- work, routine, thinking, and body condition- make it almost impossible for you to have the same exercise needs as someone else?
There’s an idea in the fitness world that you have to push yourself to the max to see results. That you have to do the most reps, or the heaviest weights, or the longest run, or the hardest of the hard. This is simply untrue.
Many people spend hours chasing numbers on charts or goals on fitness trackers that will never create the actual body shape and lasting health changes they desire.
Where I come into the picture
So how do we turn our desires into our reality? What is it about change and keeping a new behaviour going that makes it so hard?
I’ve spent years talking to clients about these questions and many more! When it comes to moving your health to the forefront, you’ve come to the right place.
Teaching movement and showing people how to change their physical ability and develop better mental resilience and regulation is incredibly fulfilling. Now, they live in bodies that feel comfortable and carry power—watching this will never get old—how could I not love my job?
The Long Game
With so many ways to reach a goal, how do you choose the right path to get there?
Simply, the best exercise path is the one that you can stick to, the one that will take your body through all seasons, and allow you to live fully as a result of following its practices on a regular basis.
Let’s shape from the inside out
With my programs, you’re getting an exercise blueprint that shows you how to take time out and to go in—how to make movement worth your effort, more than just minutes to burn.
This is exercise for your lifestyle—for the days when you don’t feel like it, and for the days when you really do.
This work is empowering. Clients say they feel “different”—more “themselves,” more “alive” than before.
Inside the programs…
At K Studio, you’re always able to train in-person—online, or in studio! With a screen and wifi, I’ve created a series of ongoing monthly workouts designed to build a balanced body, along with an exercise plan that can fit into anyone’s schedule.
With your online membership, you’ll get four (4) 30-minute workouts each week that include:
- Total Body Training, Mindful Mat Pilates, Barre Sculpt Ballet, and Roll & Release Stretch Techniques.
- Each workout includes ways to progress or modify the exercises, depending on your experience, personal goals, and energy levels.
- If you’d like a more personal approach, you can also get a customised training program with private coaching calls from me.
- If you’re in Nashville, I’d love to see you in my fully-equipped gym and Pilates studio—I look forward to showing you where the magic happens!
- Using correct movement patterns develops muscle, changes body shape, and gives a sense of movement flow that makes common daily activities easier, and enhances performance in sports and recreation.