Quick Fixes for Your Healthy New Year

Firstly, Happy New Year and all that jazz! Whether you were away in sunshine or cuddling up at home over the festivities, I hope you’ve had a wonderful one. With the New Year comes this incredible, amazing, renewed energy, focus and dedication. Whilst this is an AWESOME thing, this can wane a couple of weeks into January. More than likely a large factor of this is trying to do too much too quickly. Remember, “Rome wasn’t built in a day, but they worked on it every single day”. Make small changes for longer term changes. I have always said and will continue to strongly advocate the need for long term, sustainable healthy, balanced lifestyle choices for a healthy mind and body. Quick fixes are rarely the answer to any long term fitness goals or fitness aspirations.

Rome wasn’t built in a day, but they worked on it every single day

However, here’s a few small changes that you can make to your day-to-day life that will help you get nearer to your goals. With consistency it will keep you working towards your healthy lifestyle long into 2018 and beyond…

– Walk up the escalator vs standing – think about how many times you walk up and down stairs or escalators in a day – a small change like this can really help – plus its quicker!

– Stand on the tube vs sitting – we spend a lot of time sitting, in health and fitness terms; the less you sit the better. Check out this TED talks by Roger Frampton which blew my mind about the flaws of sitting down! The legendary Kelly Starrett also talks in great lengths about this if you want to know more check his work out!

– Consider cycling to work if it’s an option. Not only will you be likely to beat your usual commute time, you’ll also save money and get a workout in without even thinking about it. It also allows you to put your phone down and just be in your surroundings on your way to and from work. Check out my post “Breaking Bike” for my top tips on how to get started with riding.

– Stretch whilst your in front of the TV – Forward folds are a really nice way to stretch out our hamstrings and back. It also calms the nervous system so great for stress relief after a day at work – and you can totally still watch telly whilst you do it! Just remember to direct your chest towards your toes vs trying to get your head to knee. Not only can you not see the TV then, but you’ll also put unnecessary stress on the back.

– Fill your plate with delicious veggies, you can make some super tasty dishes full of veg that will keep you more than full enough.

– At the gym approach your training in a sustainable way. There’s no point going out all guns blazing in the 1st week or 2 only to do nothing in the 3rd week (typically when gym attendance drops off in Jan). Stay in it for the long run. Consistency is the most important thing. Little and often is better than all out and then nothing.

– Don’t be intimidated by others at the gym. Everyones on their own fitness paths, the likelihood is that they’ll be so caught up in their own training they’ll barely notice what you’re doing. Even as a trainer when I go to a new gym it can be daunting not knowing where the equipment is and feeling out of my comfort zone. The more you go, the better it will get. This I promise you.

– Go to the gym with a plan, it’s too easy to dither, get in, get out, get it done. It doesn’t have to be something crazy fancy, just consistent training that you gradually progress. If you need some inspo go to classes it will help a lot. You might even find someone to befriend whose in a similar boat to you. Or better yet take a buddy with you for moral support and motivation! Check out my Instagram @kimhartwell for my workout ideas or more in the training section of the Tone What You Own blog here.

– Take photos, track your success. Changes are often slow and steady, having a photo is a good way of seeing small differences. Before and afters are great for seeing changes that you might not notice in the mirror.

– Cut the CRAP – Caffeine, Refined Sugar, Alcohol and Processed Foods. You don’t have to “cut” it all, or all at once, but if you’re looking to get healthier moderating these things is a really good place to start. Either way, you won’t see the results you want unless you look at both nutrition and fitness. I spent years ignoring my nutrition and just thinking “the gyms not working”, but actually the second I paid attention to what I was eating to complement my training, everything changed.

– Get some activewear that you feel awesome in, it does wonders for motivation levels! Plus what a great excuse for a little extra sale shopping 😉

I hope these tips will help you on your 2018 fitness crusade and long after. Here’s to an amazing 2018!

Sending health & happiness,

Kim x


Lululemon Leggings: Wunder Under Hi-Rise 7/8 Tight, FULLUX

Lululemon Free To Be Sports bra



5 Top Tips for Staying Strong All Winter Long

We’ve all been there, gym kit on (or very close to being on), finally gearing yourself up for that run, you look out the window…it’s dark, cold and ultimately all very un-alluring. So it’s back to the sofa I guess?….Not so fast! Here’s my top 5 tips for staying strong all winter long – even when it looks like the apocalypse is upon us outside!

1) Stop overthinking it

Usually it looks worse than it is. More often than not it’s a case of sacking it up and getting out there. Once your outside getting the blood pumping, the endorphins flowing and breathing in that fresh air, you’ll start to get yourself into your workout. Sitting inside glaring out the window watching each rain cloud come in (or not!) isn’t doing anyone any good. The intention to get an outdoor workout was there but we all too easily let the doubt in our mind conquer us. Essentially by the time you’ve thought about starting and had a little dither about it, you may as well have gone and got it done. Even if it was a quick 15 minute run, or perhaps some sprint training, chances are you’ll feel a world better for doing it than not.

Where your dedication will prevail is in your ability to remain un-phased by external forces that you have no power over. If you let the weather dictate your workouts then your leaving achieving your goals to chance. Although a bit of a cliche…summer bodies ARE made in the winter. There’s a reason why the fitness buff’s you know are in the gym throughout the year. “Rome wasn’t built in a day…but they worked on it every single day” – and that’s not just the days leading up to your big summer holiday!

2) Incorporate it into your day

Doesn’t the time just seem to fly by? How are we nearly at the end of the year already? There barely seems enough time to get work and the household chores done, let alone a bit of down time – so when on earth can we fit in that workout? The struggle is real! A great way of getting your workout in (especially in those cold, dark winter days) is to somehow incorporate the workout into your day. If you find a formula that works for you, it will be that much easier to sustain your fitness regime. If you can, run or cycle to or from work. Pack your gym kit the night before and hit the gym early doors before work or straight after work.

Personally I find it that much harder to get the motivation up to go to the gym once I’ve come home and got settled with that lovely warming (not to mention homely) cup of tea. The other week I knew the only opportunity that I would have to workout would be to run home from work. I was so busy in the day that I wouldn’t get a chance to go to the gym. I knew the second I got home the chances of me going back out for my workout were pretty slim. So, 7 miles later I was home. I had a real sense of achievement. I managed to get the workout in. I scaled a nice distance, saw some good sights, beat the time it would have taken on a stuffy tube and saved that travel card fare! Happy days! If you prepare e.g. pack your bag (lightly), take some headphones, take a backpack; it isn’t all bad. Time saving fitness – now that’s my sort of workout.

3) Layer up

My dad once told me: “there’s no such thing as bad weather; just bad outfit choices”. It’s a phrase which made a remarkable amount of sense to me and one that I use when training outdoors. You’ll only be cold if you’re not appropriately dressed for the occasion. If its raining wear a waterproof. If it’s windy wear something that works as a wind breaker. If its cold, layer up! Chilly hands? Wear some sweat wicking gloves. I see a surprising amount of people neglect this on cold winter days. Our bodies actually like working out in temperatures around 7-10 degrees celsius, so now it’s just YOU that needs convincing! And that rain? Our bodies are made of about 70% of the stuff! So that rainy run isn’t going to be all that bad for us after all!

4) Tune in

For me I find it difficult to really get going and get into my runs or outdoor training (or indoor for that matter) without some good music behind me to motivate me. Check out my Spotify Playlists for my music to help get you raring to go and get you on the way out that door!

5) Have a plan B

OK I get it…sometimes, THAT rain and THAT wind just ain’t gonna fly today. Have a back up option so there’s no getting out of your workout for the day. Can’t run? Have that back up bodyweight workout plan as your plan B. Need inspiration on what you can do without a gym and inside? Have a look at the Tone What You Own Bodyweight Workout for inspiration.

Above all else…have fun with it. Get muddy. Get sweaty. Get a little soggy! Take on the challenge and win. Get that summer body from the fruits of your winter labour and feel darn good ‘n’ proud about it. Till next time…Happy workouts my winter warriors!

Sending health & happiness,

Kim x

Featured outfit The North Face from Surfdome:

The North Face Women’s Thermoball Active Jacket: Vaporous Grey/High Rise Grey

The North Face Warm Tight Thermal Bottoms




30 Minute Yoga Flow for Chest, Hips & Glutes

This 30 minute yoga flow will help improve your mobility and flexibility. The flow targets commonly tight muscles like the hips, glutes, chest and shoulders. It will not only help you to relax and calm the mind, it will also help to strengthen the legs, arm, core and balance.


Throughout the video I cue: chaturunga or knees chest chin. I strongly suggest beginners start with the knees chest chin variation. Chaturunga (thighs off the ground, straight arms) is followed by upward facing dog. Knees, chest, chin is followed by baby cobra (legs on the ground bent arms) – as demonstrated the video.

Thank you so much for flowing with me. If you like it please hit like and subscribe on my YouTube channel. Any questions, feedback or requests please let me know! You can also find my yoga playlists available on my Spotify if you’d like to flow with the music. Kitten cameo debut by Zion & Marley!

Enjoy your flow! Namaste.

Sending health & happiness,

Kim x

Mat: Byoga

Outfit: Lululemon

Please note: Tone What You Own™ (Kim Hartwell) in no way intends to replace professional medical advice, care, diagnosis or treatment by a doctor, qualified personal trainer, therapist, dietitian or nutritionist. You should consult with your medical practitioner prior to undertaking any new activity.

Q&A Climbing Session with World Champion Shauna Coxsey

As an avid (albeit amateur!) climber I was stoked beyond belief when Red Bull asked if I’d like to do a one-on-one Q&A climbing session with world champ boulderer Shauna Coxsey.

As predicted it was all kinds of EPIC. I talked to her about everything from whether we’re going to see her climb in the 2020 olympics to her warm ups, grip and overhang techniques. Find out what she had to say….press play NOW!

Thank you to Shauna Coxsey, Red Bull and The Climbing Hangar, Parsons Green for having me. I had a blast learning from the best in the biz!

Find out more tips on how to improve your bouldering in 30 minutes in Red Bull adventurer Pip Stewarts blog post here.

Sending health & happiness,

Kim x


Winter Wellness Charity Event

So excited to get involved in this charity event. Join us for a Tone & Om class @42acresretreat on the 2nd of December for Sports Philosophy’s WINTER WELLNESS event!


Our WINTER WELLNESS Charity event is fundraising

for Freedom For Children Foundation to help buy a school truck and fight child labour

Expect a full day of fun including:
– Barre class with @zaralwilliams
– How to start a sustainable/ethical brand Q&A
– Delicious brunch
– Pop-up shop with @sports_philosophy @lolasapothecary @revenvert @kin_nutrition and @FashionComPassion
– Meditation

– Tone & Om
– Amazing goody bag worth over £50!

It’s going to be an awesome event & how wonderful it all going to such an incredible cause.