Karen Fotheringham PT

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Karen Fotheringham PT

Helping people to start strength training with confidence 💫

10/04/2026

Spending a little longer than expected in Madeira this week after a flight cancellation…

06/04/2026

Gayle had been going to the gym and classes for a while but feeling unsure whether she was making the best of her time and potential…

The thing that was lacking was structure

When there’s no structure around training you’re never sure whether you’re making progress

Random classes and gym workouts can leave you stuck, stalling or burnt out with not much to show for it

So now we’ve built structure around what she does in the gym, with consideration given to classes she enjoys and wanted to continue.

We’re now able to see consistent progress and she’s feeling stronger and more confident having a plan…

We’ve also tidied up nutrition, not huge changes just a few tweaks and she’s dropped kgs since she started - without compromising strength and performance.

Gayle’s not one to shy away from hard work and now she’s working smarter it’s really paying off 🤩

04/04/2026

This can be one of the biggest challenges when trying to overhaul your lifestyle!

When you’ve spent years with your free weekend defaulting to pubs, restaurants, beer gardens…

What’s made the biggest difference for me is thinking outside the box in terms of how I spend my time, nothing crazy just really looking hard for places to go and things to do that would take me away from that status quo..

Trying new things, sea sauna, new sports, hill walks, buy an old bike if you don’t have one…

Write in your notes when someone mentions an interesting trail or local landmark you haven’t seen, have a list of things you plan to do on weekends so lack of ideas doesn’t make the pub an easy default

Museums, galleries, exhibitions, introduce your mind to things you’re not sure you’ll enjoy because you might surprise yourself, breaking old habits often involves finding a new version or parts of yourself you didn’t know existed.

Think carefully about who you spend your time with, do they support the changes you want to make, if not, why not, explain how important this is to you and hopefully they’ll be on board.

Find likeminded people who share your values

Training, I enjoy training so it’s not something I’ll avoid at weekends, parkrun Saturday morning, local fitness events are popping up more and more, look out for these…

Maybe for you it’s getting stuff done, starting a diy or a garden project, being productive, so much easier without a hangover

And relaxation, finding joy in reading, art, and actually watch a movie rather than losing interest after the second glass of wine…

And nothing beats that fresh feeling after every morning you haven’t spent the night before in the pub!

01/04/2026

Emma’s been with me for a couple of months now and her energy has completely changed, you can feel it ⚡️

What’s come as a surprise to her is how much she’s enjoying her program, pushing herself, feeling stronger and fitter without sessions feeling like they’re a chore…

Shes even started running which was something she didn’t believe she could do!

She’s also been able to drop a few kg without being hungry or restricted, she’s more relaxed about food and is getting the balance right rather than thinking all or nothing 😊

An example of what can change even in a short space of time when you decide to really show up for yourself 🤩

31/03/2026

I love a fitness class, good fun, good tunes, good company - but a few things to think about…

27/03/2026

Something I get asked often by clients who want to lose fat and honestly I think the answer is different for everyone…

Here are the main things to consider…

- what is your relationship like with scale weight at the moment and how emotionally attached to it are you

- do your emotions get in the way of rationalising normal fluctuations in weight and if they do how do you react to this

- remember the number on the scale does not tell the whole story in terms of fat loss

- weight loss and fat loss are not the same thing

- are you avoiding the scales because you’re not being truly honest with yourself around nutrition

- are you obsessing over every daily fluctuation to the point it’s taking over

Only after considering some of these points can you really decide what’s right for you 😊

-

26/03/2026

And then go!

21/03/2026

What I learned from eating 1300 calories a day

I thought I was being “disciplined.”
In reality… I was just under-fuelling my body.

I was tired.
My workouts felt harder, not easier.
I thought about food all the time.

And the worst part?
The results didn’t even match the effort.

Because your body isn’t designed to thrive on the bare minimum.

It adapts.
It slows down.
It fights back.

Fat loss shouldn’t feel like constant hunger, low energy, and obsession.

Now I train harder, eat more…
and feel stronger, leaner, and actually in control.

You don’t need to eat as little as possible.
You need to eat enough to become the person you’re trying to build.

Address

Forfar

Website

http://karenfotheringhampt.co.uk/

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