The Fitness Lab with Kayleigh

30/01/2024

If you have ever struggled with fat loss & especially if you are a peri menopausal, menopausal and post menopausal woman…….you are going to resonate with this:

‘I’m getting frustrated.’
Does this sound familiar?

“ I’m fed up, all this hormone fluctuation is driving me mad and I know I shouldn’t say this but I it’s so tempting to just give up,

what difference am I making anyway…”

If you feel like this I want you to remember these 5 things..

1) Everything always feel worse when your hormones are fluctuating.
As an example, you will find your weeks will vary from 1 good to 1 bad week and focusing on making excellent progress in other areas - fitness, fat loss, relationship with food & performance at work.

2) One SURE way you wont get results is to give up.

Giving up because you're not where you want to be yet makes no sense. Although I totally get it’s tempting.

Is it hard? yes, often extremely hard when your energy levels are so impacted but the alternative isn't any better & giving up will only make it harder.

The best treatment for menopausal symptoms is lifestyle change (not just my opinion - also backed by research)

Lifestyle changes include:- Exercise/strength training and improved sleeping patterns.

3) What's the point?

The point is health, fitness, feeling better, a longer life, the fact your future self will be grateful.

4) What difference are you making?

Remember it’s you vs the version of you that isn't trying and trust me you are running rings around that version!

You are making a HUGE difference - a lot of the health benefits you can’t SEE.

5) Your 100% looks different every week.

That is why it takes time and having someone in your corner to help and support you, can make a huge difference.

If you are struggling with menopause, message me and we can have a chat 💬 💖

27/12/2023

‼️ 1 SPACE AVAILABLE ‼️

Due to how amazing the current challenge was, I’m running it again in the new year.

In the program running so far there has been a collective weight loss of 3 stone in just 6 weeks!
That’s including Christmas festivities 🥳

So what do you get…….

✅Bespoke nutrition menu
This is complete tailored to you and will give you flexibility within a range of choices, so you see results AND still have a life - with no calorie tracking in place 😉

✅Daily accountability
Keeping up to date on a daily basis with regular daily check ins.

✅Weekly check ins
Taking measurements and review of your week so adjustments can be made.

✅12 x semi private PT
Train to a program that’s been designed specifically for you and your goals and around any injuries.

✅Bonus bootcamp sessions
Want that extra boost of activity?
Sunday morning bootcamp sessions to finish off your week with bang.

6 weeks of all this = £199

That means you’ll follow the challenge from 3rd January to 14th February!!

This has been a great program and is proving that you can get results AND still have a life AND enjoy the training 💪🏼😉

✳️ 1 Space left✳️

24/05/2023

💪🏼👌NEW PROGRAM LAUNCHING👌💪🏼

Do you not live local and still want to have world class coaching?

Do you not have the resources to have 121 training and still want to be part of an award winning coaching program?

With my in person sessions being pretty full……

I am releasing an EASILY accessible online program - which is all delivered through an app and you can access at any time.

This monthly program starting 1st June will help you with direction, motivation and most importantly your health and fitness goals.

🔀 Direction: you don’t have to think about what exercises you should be doing, you don’t need to worry about how much you should be doing and how to progressively overload your workouts…..this is all taken care of for you.

👊🏼 Motivation: having someone in your corner to support you when you feel like giving up, having your own personal hype crew to boost your confidence and keep you motivated……..this can be the piece of the puzzle that makes the difference.

🧘🏼 Health & Fitness goals: need more energy? Want to feel like you are in control of your body and not your body controlling you (I.e injuries, ailments) and wanting to lose body fat and inches……..you have access to a qualified nutritionist and exercise specialist to guide you each month.

✅ Every 4 weeks you will receive new training program - which will be adapted to suit working in a gym or workout at home.

✅ Bi-weekly check ins

✅ Adaptable nutrition guide to suit your lifestyle and preferred method of dieting

✅ Monthly recipes to help keep food tasty and interesting

All of this for £14.99 💖😱💖

No catch

No hidden fees

Just results and progress 💪🏼

Apply here:

https://armstrongfitness2.mypthub.net/3/p/188113

17/02/2023

FREE RECIPE PACK?

If like me, you love food AND love a bargain (especially when it’s free!)

Then comment below to receive a FREE recipe booklet with delicious meals from pizza to cheesecake 😋

14/02/2023

WHATS BEEN HAPPENING AT THE FITNESS LAB?

Behind the scenes there’s been some great work from my gorgeous clients 😍

I don’t post much about weight loss and clients in their underwear or with their tops off 🙃

Because that’s not how things are done here.

I prefer to share wins from my clients because they’ve worked harder to make adjustments to their lifestyle - not just the scales.

We focus on the process here and the various ways you can improve your health - without the need to drop 10kg in 6 weeks.

Trust the process > see the progress

Below you will see some wins and feedback from my clients.

Some are feeling stronger and loving the training💪🏼

There’s improvements in lifestyle through increasing daily activity, fruit and protein🍓🥗

Then there’s simply just knowing that when life is throwing you curveballs, you know I will meet you where you are and you’ll still be doing great 💖

Notice not one mentions anything about the scales……😉

10/02/2023

PT- A DEVALUED PROFESSION

"If people appreciated how skilled the role of a good personal trainer is I honestly believe in this current obesity epidemic we would all be fully booked x10.

The problem is (IMO) most of the general public, even some of our friends and families, vastly underestimate the true skills of PT.
It may be due to poor stereotypes or bad past experiences, but for whatever reason we as a profession are seriously undervalued.
They see a rep counter, someone who comes up with horrible exercises or tells them to eat chicken and salad.

A "would be nice to have" and not the highly skilful individual that you are. Or how integral to their goals you could be........"

This was quoted from someone i greatly respect from Lift The Bar.

It rings so true. So the next time you consider coaching from a PT think of it like this……

What Value would you give to someone if you knew they would change your life?

07/02/2023

HELLO THERE 👋

It’s been a while 😳

This is the first post in quite a few months.

Reason?

Just crazy busy!!

Lots of clients and lots of work going on.

I’m still here in the Fitness Lab 🥼

Helping people become healthier versions of themselves.

Whether that’s through building strength 💪🏼

Creating better habits with food 🥘

Looking after their mental health 🧠

Keeping their heart beating longer ♥️

And just generally feeling good 😄

There’s been some pretty amazing work going on behind the scenes with some brilliant progress and exceptional results.

If you’ve been on this page a while you’ll know I’m not usually one to plaster photos of people in their underwear or standing with a plaque to show the amount of weight loss 🙃

When my clients are doing great and enjoying their workouts - that’s enough for me to know there’s progress.

For those that haven’t been following long, heres a little about me ☺️

I’m Kayleigh 🙋🏼‍♀️
Personal trainer for 10 years
I have a masters degree in nutrition and a level 4 master trainer qualification.
I work from home in my converted PT studio.
I also work with online clients.
This means I can offer 1-2-1 in a private setting and also offer 2:1 semi private sessions which again is private and bespoke.

I specialize in working with menopausal women, inury rehabilitation and nutritional care.

When you are my client, you have access to years and years of experience and knowledge.

- and from age ranges from children up to 95 yrs old - I can help everyone!

I’ve worked with the best gyms and trainers in the world - from New York, London and Berlin.
(Sounds like a line from a Pitbull song 😂)

There’s plenty more I can share but that’s enough of bigging myself up for now 😅

Im going to be more active on here - to help share information and advice on anything health and fitness related.

Keep watching this space and don’t be shy to say hi 👋

Coach Kayls 💖

25/10/2022

☃️Festive 5-IN-5 starts 31st October☃️

5 PEOPLE
5% BODY WEIGHT
5 WEEKS

31st October to 5th December

✅ Guaranteed to lose at least 5% of your body weight in 5 weeks or your money is refunded!

Now that winter is coming and the festive season will be here in no time!

The 5-IN-5 is designed for those that want to achieve some pretty awesome results (quickly!)
And also learn how to enjoy life (including cheese boards and wine!) whilst keeping the results you’ve worked for.

This programme is for anyone who:

✅ Has lost motivation to exercise for a while (because life happens)

✅ Has had a dip in energy levels/feels sluggish and tired (also because life happens)

✅ Doesn’t look/feel as good as they would like to

✅ Wants to make a real positive change to their health and fitness in time for Christmas and NY.

With 5-IN-5 you’ll discover the most effective, fun way to transform your body and fitness!

In a very short space of time you’ll:

✅ Get toned and look more like how you want to look

✅ Have bundles more energy (This is the real biggy for positive change)

✅ Feel stronger and leaner

✅ Decrease stress levels

✅ Transform your overall confidence levels

Plus much more!

I have just 4 spaces left for the 5-IN-5 challenge.

Im looking for people who are serious about getting real lasting results in a place where everyone can feel like they matter

If you’re ready to make a dramatic change to your health and fitness fast, click the link for more details……

https://3xuwn8j4mz9.typeform.com/to/pzcbgZvJ

29/08/2022

❗️3 spaces left ❗️

Starting 5th September

5 weeks of personal training and personal coaching through nutrition and accountability.

Kickstart the autumn season and lose at LEAST 5% of your body weight in just 5 weeks.

I’m SO confident in what I do that I’ll guarantee your challenge.
——> if you don’t see results within the 5 weeks I’ll refund you your money.

1 week left before the challenge begins………..

5-IN-5

⭐️New Launch⭐️

5 PEOPLE
5% BODY WEIGHT
5 WEEKS

Starting 5th September.

✅ Guaranteed to lose at least 5% of your body weight in 5 weeks or your money is refunded!

Now that the Summer Holidays are almost over, we know some of you will be looking to take back control of your health, fitness and shape (quickly!)

This programme is for anyone who:

✅ Has lost motivation to exercise for a while (because life happens)

✅ Has had a dip in energy levels/feels sluggish and tired (also because life happens)

✅ Doesn’t look/feel as good as they would like to

✅ Wants to make a real positive change to their health and fitness

With 5-IN-5 you’ll discover the most effective, fun way to transform your body and fitness!

In a very short space of time you’ll:

✅ Get toned and look more like how you want to look

✅ Have bundles more energy (This is the real biggy for positive change)

✅ Feel stronger and leaner

✅ Decrease stress levels

✅ Transform your overall confidence levels

Plus much more!

I have just 4 spaces per week for the 5-IN-5 challenge.

Im looking for people who are serious about getting real lasting results in a place where everyone can feel like they matter

If you’re ready to make a dramatic change to your health and fitness fast, click the link for more details……

https://3xuwn8j4mz9.typeform.com/to/pzcbgZvJ

27/08/2022

TRUST THE PROCESS

I’ve said this since qualifying as a personal trainer 10 years ago!

You have to trust the process.

Whether that’s not seeing results immediately but trusting that they will come.

Trusting that your body will start adapting and changing to the process of exercise.

Understanding the difference between quick fixes and sustainable programs.

If you can trust the process and stay consistent with that trust…….

1 week will turn into 1 month and 1 month will lead to 6 months and 6 months will lead to a year.

Pretty soon you’re 12 months in

Your knees aren’t hurting anymore

Your back feels stronger

And you’re a few stone lighter.

You look and feel different…….

In a very good way 💖

26/08/2022

Does This Sound Like You?

You want to look and feel great in 2022

You want to lose at LEAST 5% of your body fat in just 5 weeks?

You aren't afraid to make some serious changes - we want you to stick around for the full 5 weeks so you can get great results.

You're happy to train in a friendly, supportive environment.

You feel lost when it comes to making progress in your health and fitness goal and want to turn it around

You want to get shape up without being restricted and sacrificing your social life

You're ready, willing and able to invest in yourself and your health

You want to follow a program and have someone show you the path that is proven to get results

If the answer is yes - then you're a great fit for this challenge!

Join my GUARANTEED challenge.

I promise you’ll see results or I’ll refund your money.

Comment if you want more details……..

26/08/2022

How many more can you think of…….

To a Client in a rowing machine

“Just give it a few strokes, it’ll get going”

😳🤣

24/08/2022

5-IN-5

⭐️New Launch⭐️

5 PEOPLE
5% BODY WEIGHT
5 WEEKS

Starting 5th September.

✅ Guaranteed to lose at least 5% of your body weight in 5 weeks or your money is refunded!

Now that the Summer Holidays are almost over, we know some of you will be looking to take back control of your health, fitness and shape (quickly!)

This programme is for anyone who:

✅ Has lost motivation to exercise for a while (because life happens)

✅ Has had a dip in energy levels/feels sluggish and tired (also because life happens)

✅ Doesn’t look/feel as good as they would like to

✅ Wants to make a real positive change to their health and fitness

With 5-IN-5 you’ll discover the most effective, fun way to transform your body and fitness!

In a very short space of time you’ll:

✅ Get toned and look more like how you want to look

✅ Have bundles more energy (This is the real biggy for positive change)

✅ Feel stronger and leaner

✅ Decrease stress levels

✅ Transform your overall confidence levels

Plus much more!

I have just 4 spaces per week for the 5-IN-5 challenge.

Im looking for people who are serious about getting real lasting results in a place where everyone can feel like they matter

If you’re ready to make a dramatic change to your health and fitness fast, click the link for more details……

https://3xuwn8j4mz9.typeform.com/to/pzcbgZvJ

26/07/2022

WHAT DOES HEALTH LOOK LIKE FOR YOU?

Health can mean so many things for different people.

Health = Fitter

Health = Thinner

Health = Better diet

Health = Losing weight

^ and these are all relevant relations to health.

Because health is individual.

When I work with my clients, we plan out a goal or two or three.

As a coach I have to be prepared to help with a wide variety of goals.

Building muscle 💪🏼

Losing body fat 👀

Increase strength 🙋🏼‍♀️

Post injury rehab 🏃🏼‍♀️

Improving relationships with food and body image 💖

Regardless of the goal - it all leads to our health.

Health being that if you build muscle you’re improving your quality of life.

Health being that losing body fat you’re improving your blood lipids and reducing risk of heart disease.

Health being that improving strength you’re protecting your bones from osteoporosis.

Health being that post injury rehab you’re reducing the risk of injuries recurring.

Health being that improving your relationship with food and body image, you’re looking after your mental health and giving yourself long term benefits.

It’s such a loosely used term HEALTH

You see health & fitness used all the time.

Yet not many people really see what amazing power comes from health as a whole.

Health for me……..

Is being able to take my sons on a four hour bike ride 🚴
With the youngest in a tandem attached
Cycle up and down steep hills
My oldest having a major hypo and needing an emergency sugar hit
So having to bike as hard and as fast I can to the nearest shop which was 20 mins away to help him. 😰
All while having to power my legs and lungs and not having to stop.

It’s because of my health being good that I managed that without hurting myself and still having more in the tank to cycle 90 mins back home.

I do the gym and exercise and diet to be able to do these activities with my children.

And incase of emergencies 🤦🏼‍♀️

Want to work with me?
Three spaces have opened up.

Message for more info 📨

26/07/2022

WHAT WOULD IT BE LIKE IF THE SHOE WAS ON THE OTHER FOOT?
👠 👞 👟

Now this saying has been around for generations.

Just like ‘put yourself in their shoes’

It’s about seeing things from an alternative perspective.

So, what if you tried this and put yourself in future You’s shoes?

I haven’t lost the plot 🤪 - stay with me on this……

When it comes to fitness and health, we have goals we would love to get to.

The vision in our head of how much better we will feel, how confident we would be and how happy it will make us.

But sometimes that seems so far away that we quit.

Telling ourselves we will never get there.
It’s too hard.
I’m not worthy of getting there.
(Even though this isn’t true at all ⬆️ and we are all worthy 👑 and 👑)

We then end up back at square one and try to begin again, to then see the above cycle ensue 🔁

So if we placed ourselves in our future selves shoes, we get a sense of what it feels like that NOW!

Picturing yourself as the future you and what they do:

☀️ The daily habits they have

☀️ What they will and won’t tolerate

☀️ The way you want to represent yourself

Practice putting yourself in YOUR own shoes and how you see the future YOU……..

And do this everyday until you become that future YOU.

What are you waiting for?

Future you is waiting……. 💖

Want to work with me on your health, fitness & mindset?

Apply here——> https://3xuwn8j4mz9.typeform.com/to/yF059vEO

25/07/2022

The Blue Print Series:
Fat loss - Fitness - Feel Good

☀️Starts 1st August☀️

Regardless if your goals are about losing body fat or wanting to feel fitter…….

The holy grail will always be to feel good.

There’s a lot of social media noise about diet culture and how it can be damaging to a persons mindset when the focus of a diet is about fat loss.

I agree with this to some extent.

I also believe however, that a diet is ‘just the food you eat’

And that’s why a ‘flexible’ well rounded diet is the key.

Not only is it NOT restricting you to eating bland food; you can still eat the slice of cake, eat the fish and chips and drink some glasses of wine.

The Blue Print Program takes you through the varying details of how a ‘diet’ should be exclusively to you,

This means if for the 4 weeks you want to be able to enjoy beer gardens and BBQs - then that’s what you’ll get.

It also means if you want to get your head down and focus for 4 weeks without distractions - then it’ll be just like that for you.

TBPP will also be there with workouts that target specific ranges within your body to maximize the return.

I’m all about ‘more bang for your buck’

So I’ve designed home based workouts that will do just that.

Take your heart rate into ranges that not only help towards reducing body fat but also improve your aerobic capacity AKA cardio……..Without a run in sight!

I’ll be realistic and honest that this program isn’t a “drop X amount of weight in 4 weeks”

It’s a program to follow over the summer that can help you bridge the gap of the summer holidays and also challenge you where needed.

You don’t need equipment.
You don’t need to weigh your food.
You don’t need to be fit already.

You just need to be able to access a phone/laptop/iPad and want to try something different.

☀️1st August start date☀️

💰30 days of coaching for £24.99💰

❌ No before/after photos required❌

This is all about YOU and YOUR goals.

Sound like something you can be involved in??

Apply here:- https://3xuwn8j4mz9.typeform.com/to/yF059vEO

25/07/2022