K.G. Fitness

People say you can’t get instant results from the gym…

I disagree, the results for your mental health are instant!

That saying “you never regret a workout” it’s true because when you finish a workout no matter how short, those endorphins flood your system and make you feel giddy as anything 😆

Exercise can help with symptoms of depression and can help manage anxiety too, even just 5 minutes of moving your body can help 🫶🏻

Want to feel fitter, stronger, healthier, happier in just 12 weeks? Want to learn how to break free from the stop/ start cycle and finally get on the path to becoming the best version of yourself? Want to lose weight and keep it off? Want structure and accountability and a plan tailored to you?

My 12 week transformation plan starts this Monday.

1:1 coaching
personal nutrition plans
workouts built around you that you can do from home
Private WhatsApp group
Weekly coaching call

JUST 1 SPACE LEFT ☝🏻

DM me now to secure your place and finally do the thing 💪🏻

Kara x

The kids have been utter d*€k$ this afternoon and basically just ignored everything Mr G and I have asked them to do…

So they’re currently sat in the apartment to calm the F down while we catch some rays (and I work) on the balcony. Not an ideal day 😤

It’s not their fault, they’re kids after all, but it really does sap my energy levels when they play up as I feel exhausted with the battle (usually over something safety related like putting sunscreen on!)

And now I feel a bit like we’ve wasted the afternoon because we’ve had to come back AND I then in turn feel guilty for getting mad with them.

I could open the wine and say f-it (which I really want to do and will later on… it is bh Sunday after all 🤪)

But right now I’m going to use the time to sort my head out while they sort theirs out. For me that’s always moving my body, as it just settles my mind and brings me back to myself.

Then we can go back to playing happy families again 🤣

Kara x

PS if I can wake Mr G from his balcony snooze I’ll get him to film my quick 10 min workout for you lot 💪🏻

PPS: learn how to take back control of your health, fitness and life during the chaos of motherhood with my 12 week signature 1:1 programme. Lose up to 10kg of fat, tone up, eat better, get strong, sleep better, have more energy and show up for yourself this September ✅

Comment with the word ‘READY’ if you’re finally ready to come back to yourself 💪🏻

IDK who needs to hear this - but if you don’t quit you WILL get there 💪🏻

Your fitness and weight-loss journey might take longer than you hoped, you might have set backs, it might not be a straight line but you will get there as long as you keep moving forward and doing that 1% each day 📈

Trust the process and enjoy the journey - as they say, good things come to those who wait

You have to celebrate your wins no matter how small and always be kind to yourself.

No one can do this for you and don’t let the naysayers get in your head. Prove them wrong and do it anyway 👊🏻

My programme isn’t just about losing weight and getting strong, it’s about building confidence in yourself, having self belief, learning to love yourself and respect and listen to your body and mind. It’s about personal growth and empowerment, so you can be in control of your health and fitness, rather than it (or lack of it) controlling you 🫵🏻

Comment below the word ‘READY’ and I’ll contact you with all the information to join my signature 12 week transformation programme.

Join likeminded, busy women like yourself where you’ll be coached 1:1 by me to lose weight, tone up, get strong, get confident and feel amazing- all this side of Christmas 🎄

And we’ll have tones of fun along the way.

Get me in your back pocket for 12 weeks 👏🏻👏🏻

Kara x

Comment below the word ‘READY’ to join!

Why should you join my programme?!

I’ll tell you why 🫵🏻

It’s a bespoke 1:1 programme for extremely busy women that is uniquely tailored to you and your goals. No fads. No hours of cardio. No restrictive diets. Workouts you can do from home in a half hour window.

I understand you

I practice what I preach

I won’t stop you living your life

I will support you every step of the way

I simplify everything

I don’t overwhelm you

I focus on happiness

I focus on results

I focus on longevity

3 spaces left - first come first served - what are you waiting for?!

Kara x

5 Reasons you’re not losing weight ➡️

It’s not rocket science 🚀

But nailing the basics could be the missing ingredient with your weight loss journey.

Master the mundane, rinse and repeat 🔁

Kara x

If you’re ready to lose weight and keep it off for good now is the time to join my 12 week transformation programme 👊🏻

Starting Monday 2nd September I’m taking on 5 women who are ready to lose fat, tone up, and build health and fitness habits for life.

Lose up to 10kg in under 90 days, through simple daily habits, bespoke workout sessions, a personalised nutrition plan, weekly 1:1 coaching calls and a private WhatsApp group.

Comment ‘READY’ below and I’ll message you all the information x

Today I have one question for you 🫵🏻

What will you do with the final months of 2024 to ensure you’ve made progress this year?

So many times I see people quit at this point and say “I’ll start next year”…. Yet why would you waste a single second working towards being an improved version of yourself? Why would you stop - in fact worse, why would you regress when you could progress?

Don’t wait for next year’s resolutions, don’t wait for your own medical emergency. Start right now!!

Comment below with your goals for the rest of 2024:
Share them to make yourself accountable!

Let’s support each other 💪🏻

My goals are:
To get back to 30kg on a bench press💪🏻
To get a pb on a half marathon 🏃‍♀️
To have helped as many people as possible to feel good about themselves 🫶🏻

Kara x

#2024

I wouldn’t change being a parent for the world 🩷 🧑‍🧒‍🧒

But literally nothing can prepare you for the fact it’s 24/7 and just how hard it is to carve out any time for yourself whatsoever 🙃

You get lost in the chaos of parenting those tiny precious humans, being their everything, their entire world and them yours 🤍

Then one day you slowly start to come back to yourself, and the kids depend on you that little bit less 🙂‍↔️

You’re still their everything but that doesn’t involve lying with them as they fall asleep, or spoon feeding them and dressing them anymore.

It’s time to rebuild yourself… But where do you start? You’re not the person you were pre kids… you’re stronger, but also more tired 😂

You need guidance, structure, accountability, boundaries… a PLAN!

I know, I’ve been there, I know the chaos, the guilt, the journey - both physically and mentally!

My signature 1:1 coaching program is designed for you 🫵🏻
Bespoke workouts that you can do from home around your already busy life tailored to your goals and abilities
1:1 coaching call every week
Individual , trackable nutrition plans
Guidance on mindset and tips on how to create and stick to your boundaries
And much more all through my app

DM me the word ‘READY’ to join my 12 week transformation program from 1st September.

10% discount for the first 5 sign ups 💪🏻

Kara x

Make choices your future self will thank you for 👏🏻

It’s NEVER too late to start and there’s no time like the present… for right now is all we have 🙏

So what do you choose?

Option 1: you choose to do nothing… the easy route, the path of least resistance… which like it or not is the path to weakness, sickness, frailty and more likely a shorter life span

Or

Option 2: You choose the path which builds strength, health, fitness and ultimately a longer happier life. 1% better every day - it’s not actually hard, it’s mundane, but it gives you a quality of life others will be envious of, it will help stave off diabetes, heart disease, stroke, you’re more likely to live longer, to have fewer health conditions in your later years, to be running around with your grandkids…

Kara x

💪 Unlock Your Potential with Creatine! 🏋️‍♀️

Thinking about boosting your workout game? Consider adding creatine to your regimen! Here’s why:

🌟 **Enhanced Performance**: Push harder and lift heavier. Creatine fuels your muscles, improving strength and power.

⚡ **Faster Recovery**: Speed up recovery between sets and workouts, so you can get back to crushing your goals sooner.

💧 **Increased Hydration**: Creatine helps your muscles retain water, keeping them hydrated and ready to perform.

🧠 **Cognitive Benefits**: It’s not just for muscles! Creatine supports brain health and can improve cognitive function.

Safe, effective, and backed by science – creatine is a must-have for anyone 💯

My go to is Awesome Strength, it’s high quality, flavourless and mixes well. Take daily regardless of whether you are training to see the benefits 💪🏻

Find enjoyment in the journey… your results are coming 💪🏻

Kara x

#1%

🌟10kg / 21lbs down in under 12 months🌟

Just after her 40th birthday, this client came to me saying she was unhappy with how she felt and looked. With an 8 year old and 3 year old she’d prioritised them and work and not left any space for herself - sounds all too familiar right??

With clear structure, nutritional guidance, a weekly exercise plan, accountability and the introduction of simple healthy habits she soon started to see changes. Not only to her weight, but to her strength, her energy levels and her overall health and wellbeing.

She lost a stone in the first 12 weeks of her program, and the remaining 7lbs across the following 5 months (taking into account summer holidays and taking away strict calorie tracking after the initial 12 weeks once habits were formed).

Some of her fitness achievements include:
➡️ struggling to run 5k to running 10k weekly 🏃‍♀️
➡️ squatting 7.5kg to 45kg 🦵
➡️ db benching 4kg to bb benching 25kg 💪🏻

She’s still on her journey to becoming fitter and stronger but more than anything she is happy and content in herself - what more could you ask for? 👏🏻

Massive thank you to her for letting me share this 🤩

If you’re an extremely busy woman aged 30+ struggling to balance out the chaos of life and find time to get in shape and look after yourself, my signature 1:1 program can get you out of your rut and firmly on your way to becoming your best version yet 🫶🏻

DM me the word ‘READY’ and I’ll send you over the details x

Come to me to change the way you feel not just the way you look 🤗

If I could bottle up the feeling you’ll get once you start getting stronger and fitter and sell you that I would - but you’ll just have to trust me when I say nothing feels as good as the confidence and contentment you’ll feel when you’ve worked hard to achieve your goals 🤩

You can start today by making small changes:

➡️Prioritise protein-1.5-2grams per kilo of ideal body weight 🥩
➡️Move more - up your steps by 1,000-2,000 per day 🚶‍♀️
➡️Eat the right amount for your goals - use a BMR calculator to work out how many calories you should be consuming each day and get familiar with what that looks like by tracking what you eat ⚖️ 🍽️
➡️Lift weights - you don’t need to be hitting PBs on back squats. Just start with what you have at home and keep it simple. But building muscle is as important for health as eating well so get familiar with getting stronger 💪🏻

It doesn’t have to be complicated, get good at mastering the mundane and the results will come - I promise 🫶🏻

Kara x

To sign up for my signature 1:1 transformation DM me the word ‘READY’ and I’ll be in touch with all the details 🙌🏻

Stop seeing exercise as something you have to do and start seeing it as something you are lucky enough to get to do 🤸‍♂️

It’s a privilege to be able to move your body and for your body to do what you’re asking it to do.

You don’t have to go all in and sign up for a marathon, but maybe, just maybe you could start small and who knows where that journey might take you.

If you’re a woman aged 30+ scared about taking that first step towards exercise and don’t know where to start contact me today for an initial consultation to join my signature 1:1 transformation programme THRIVE IN FIVE where in 12 weeks or less you will be personally coached by me to achieve amazing weight loss, muscle gain, healthy habits, mindset changes all while being supported, encouraged and held accountable.

DM me the word ‘READY’ for more information x

On holiday enjoying a glass of wine with lunch… how dare I?! 😱

So I’ve two choices…

1️⃣ Enjoy my wine on holiday and relax with my family (though I did obviously get one of them to take this photo - always working 🤪)

Or

2️⃣ Drink my wine and then feel guilty about it all day, worry about the extra calories I’ve consumed and how I’m going to burn them off later…

Guess what?! I enjoyed the wine and had a second glass and I definitely am not concerning myself with the extra calories.

Your week long summer holiday accounts for 2% of your year!!!! If you can’t do WTFUW for 2% of the year then when can you?

Listen, you are most likely going to gain a couple of pounds on holiday… is it even worth going if you don’t?

And if you’re able to maintain your healthy habits for even half of your holiday, then you’ve literally nothing to beat yourself up about.

And when you get home, you get to right back on track, no regrets, no punishing yourself, just get back to it 👊🏻

With my coaching you can achieve the body you want, be your strongest, fittest, healthiest, happiest self AND drink the wine!!

Contact me today for early sign up discount to my signature 1:1 online coaching launching September 2024! I will teach you how to be the best version of you and you will lose up to 5-10kg in just 12 weeks and will have learnt the habits to maintain it for life 💪🏻

DM me the word ‘READY’ to find out more.

Kara x

Make good habits for your future self as well as your current self 🫶🏻

➡️Move your body with intention daily (any form of exercise counts!)
➡️Prioritise protein at meal times
➡️Aim to walk 10,000 steps each day
➡️Get 5-7 portions of veg & fruit daily
➡️Get 7-9 hours sleep each night
➡️Drink 1.5-2 litres of water daily
➡️Don’t let the bastards get you down*

It’s not rocket science, and you might not achieve those things every day, but make it your mission to at least try.

Then you’ll start to see the changes as bit by bit you make those habits stick and inherent to who you are!!

Kara x

*I added that last one as we all take life too seriously sometimes and we all have bad days. But our time on this planet is too short as it is, so laugh at the ridiculousness of it all and do what you can to build the foundations for a long happy life ☀️💛

💪🏻 5 years of consistency💪🏻

My weight hasn’t changed that much in this time, but wow has my body changed?!

Goblet squatting with 5kg ➡️ Back squatting 70kg
DB bench pressing 4kg ➡️ DB bench pressing 15kg (pre shoulder op 😢)
3 assisted pull ups ➡️ 5 unassisted pull ups
Running 5k in 35mins ➡️ running 5k in 24 mins
Hip thrusting 10kg ➡️ hip thrusting 70kg

The list goes on 🏃‍♀️

I’ve pushed myself by entering 3 Total Warriors / 1 half marathon (17th woman overall) / 2 x 5k races / 3 x 10k races (1st woman on my last one). None of them were easy but I loved all of them! I’ve a 10k in 3 weeks and then the GNR in September and I will always have book myself onto events to work towards as I genuinely love them!

If both shoulders are better by the end of the year I am desperate to enter a Hyrox 🏋🏼‍♀️

I love the journey I’m on and will continue to grow and learn and get fitter and healthier.

If you’re a busy woman aged 30+ I can help you to reach your full potential through my 1:1 online coaching. You’ll learn how to break free from the stop start cycle that’s holding you back and through simple daily habits, structure and accountability will become the best version of you yet 🫵🏻

DM me the word ‘READY’ to learn more about how to work with me.

Kara x

🙈Stop procrastinating and making excuses!🙈

The first step is always the hardest 🚶‍♀️
But also the most rewarding 🙌🏻

Do the thing you’ve been putting off, join that gym, book that coach, go on that walk, track those calories-you’ve got this 💪🏻

Kara x

🍸Balancing out the chaos of life 🍸

Life is busy, I work full time, I’m a mum of 2, I’m a wife, I’m chair of the school PTA and I have a busy social life

After my second child I knew I wanted to lead by example for my kids and be the person I want my kids to aspire to be.

For me that’s being healthy, fit, happy and successful.

I don’t compromise
I show up for myself every single day

And that hard work pays off, and it will pay off for you too!! You could be here right now sipping frozen margaritas in Ibiza ☀️ not comparing yourself to others because you know you’ve become the person you knew you could be ❤️‍🔥

If you feel like you have lost your way a bit and are struggling to get the balance DM me the word BALANCE and I’ll help you become the person you’ve always wanted to be 💪🏻

Kara x

☀️👙 GET FIT FOR SUMMER 👙☀️

💪🏻come and join me this term to get strong, fit and have tones of fun doing it 💪🏻

7th June til 15th July
9:15-10:00am


£48 for the 6 Fridays
£48 for the 6 Mondays
£10 payg

Message me to book on today ✅

Kara x

🤨 Sounds a bit silly when put like that doesn’t it?! Yet I still get asked tones of questions about all of the million and one ‘short cuts’ to weight loss. And not surprisingly when the weight loss industry is worth over $200 billion!!!

The one thing all those have in common… as soon as you stop, the weight goes back on.

The only proven way to lose weight and to keep it off is through a healthy calorie controlled diet and exercise 🏃‍♀️

Stop looking for short cuts and start today with healthy food choices, calorie tracking and consistent exercise.

If you want to know more or need help getting on track with your exercise and nutrition, contact me today for a free consultation.

Kara x

Do you let it all slip at the weekend? Only to start again on a Monday… 👀🫵🏻

Then wonder why progress is so achingly slow? Or even nonexistent? ✋ 🛑

You’ve got to live your life for sure 🥂☀️ 💃 and do what fills your cup and makes your soul shine ✨

But quit with the excuses if you’re trying to get fitter/ stronger/ healthier 💪🏻

Set aside time in your weekend to exercise for 30-60 minutes, make wise food choices especially for breakfast, drink plenty of water and aim to only have one late night 😴

It’s not about being perfect and putting huge restrictions in place, it’s about keeping the scales tipped the right way ⚖️

Kara x

Comment 💯 if you agree 💪🏻

However… there is a BUT to this…

BUT… it works both ways, negative things lead to negative changes, positive lead to positive… AND those small things repeated each day have to be consistently better than the day before for you to keep moving forward

Be consistently the same you’ll stay in the same place, but consistently push yourself and you’ll reap the rewards 💪🏻

Kara x

☀️ Making The Most Of May Mornings ☀️

Lovely coffee in the garden with the birds before the house woke up 🐦 ☕️ 🌷

Getting my boy out on a 4 mile run with me today, he found it hard but absolutely loved it 🏃‍♀️ 🏃‍♂️ Super Proud Mum 🤩

BBQ later with close friends to look forward to 🍗

What more could you want in life 🥰

Happiness is in the small moments - embrace them, celebrate them, share them ❤️

Kara x

➡️ Stop worrying about what you can’t do and start focusing on what you can do 👌🏻

Better to do something than nothing.
Better to celebrate the small wins.
Better to go slow to go fast.

Kara x

🖤This year so far for me has been about “Doing The Thing”🖤

And today I did a big thing for me… I finally after almost 15 years got a cover up (and rather large extension) of a tattoo I’ve never really loved♉️

🌙 I am absolutely over the moon with the result and can’t thank enough for the beautiful design, and the amazingly intricate attention to detail☀️

🦋 3 hours flew by 🦋

So happy I’ve ticked this off my list ✅

🦷 it sounds just as crazy when you’re talking about exercise or healthy eating 🍽️ 🏋🏼‍♀️

Kara x

💤 What does your sleep routine look like? 💤

Do you go to the bed at the same time each day or do you just go when you finish binge watching Netflix?

Do you make sure you consistently get 6 to 8 hours sleep?

Do you read before bed?

Do you sleep in a cool room?

Do you ditch the screens 30 minutes before bedtime?

Sleep is when our body repairs itself, it’s when we fight off illnesses, it’s when we grow muscle, it’s when our digestive system resets, and yet so many of us don’t prioritise sleep. 😴

Aim to go to sleep and wake up at the same time each day, it will soon become a habit and you’ll soon start seeing the results. You may even become a morning person 🌅

Actual picture of me reading in bed hence the serious face 🤓📚

Kara x

Anyone else have to be this strict with their morning self? 🤔

Make the plans, then show up for yourself and bloody well do them 👊🏻

Kara x