Kara Dingwall Fitness

Kara Dingwall Fitness ✨ Helping women simplify fitness & nutrition
Build strength, energy & confidence.
📩 DM “FIT” for coaching Its all about balance and enjoying exercise.

I am all about living a flexible lifestyle still enjoying the odd treat and doing this without ruining fun in daily life. I offer 1:1 personal training, Advanced Nutritional Guidance and Group Training, offering Blood testing for Nutritional Health, Specialising in Fat Loss and Weight Training. Keen interest in fitness for ladies with hormonal issues. Qualifications held-
Level 2 Fitness Instructor
Level 3 Personal Trainer
Level 3 Enhanced Boxing
Level 3 Award in Kettlebells
Level 3 award in Suspension Training
Advanced Nutrition
Blood testing
Internal Quality Assurance

Breakfast today was not high enough in protein. But high on happiness 🫐♥️
06/12/2025

Breakfast today was not high enough in protein.

But high on happiness 🫐♥️

Online Coaching on a whole new level.No generic PDFs. No one size fits all plans.Just personalised coaching built entire...
05/12/2025

Online Coaching on a whole new level.
No generic PDFs. No one size fits all plans.
Just personalised coaching built entirely around you.

✨ Training tailored to your body, goals and lifestyle
Every programme is created from scratch based on your abilities, experience, injuries, confidence levels and the time you actually have, not the time you wish you had.

🥗 Nutrition guidance that fits real life
No extremes. No cutting out everything you enjoy.
Your plan is shaped around your current diet, your schedule, your family, your work and every real life hurdle in between.

💬 Support, accountability. Learn what actually works.
Get the structure you need without feeling overwhelmed. No restrictive diets. Evidence based approach to training and nutrition.

If you are ready for coaching that adapts to you, not the other way around, this is your sign. 🤍✨

✨ Creating Space in the Rib Cage ✨Today’s practice was all about slowing down and opening up.Using breath, gentle side b...
05/12/2025

✨ Creating Space in the Rib Cage ✨
Today’s practice was all about slowing down and opening up.

Using breath, gentle side bends, Baby’s Pose and mindful stillness to create more room through the ribs and upper body.

When the rib cage expands it creates space for the diaphragm to work as it should. Plus a short session creates space & a moment of calm for you. 🤍

Props, breath, presence.
Repeat as needed.

Easy Tomato and Pepper soup Roasted with garlic and added bone broth, stock and seasoning. Healthy isn’t boring. I will ...
01/12/2025

Easy Tomato and Pepper soup

Roasted with garlic and added bone broth, stock and seasoning.

Healthy isn’t boring. I will have this with a toasted cheese protein bagel tomorrow.

♥️

✨ Fat loss without losing your hard-earned muscle? Yes please.And one of the most underrated tools to make it happen: we...
08/11/2025

✨ Fat loss without losing your hard-earned muscle? Yes please.
And one of the most underrated tools to make it happen: weighing and tracking your food.

Here’s the deal: when you’re in a fat-loss phase, accuracy is everything. You want to be in a slight calorie deficit… not starving, not guessing, and definitely not accidentally under-eating protein. That’s how muscle gets sacrificed, and we’re not doing that.

Tracking your food isn’t about obsession or restriction. It’s about clarity, consistency, and giving yourself the best chance of keeping strength and definition while dropping body fat.

✅ You learn what your body actually needs
✅ You spot sneaky calories you didn’t realise were adding up
✅ You protect your protein intake
✅ You fuel your training properly
✅ You make progress without the “why isn’t this working?” stress spiral

Think of tracking as turning the lights on in a dark room. Same goal, but now you can actually see where you’re going.

Small habits. Smart data. Big changes.
You’ve got this 🤍🔥

Just me finishing a gaining phase. Which has worked out at 0.25 of a 1lb per week. Hoping to keep as much muscle as possible! 🤍☺️

✨ Pilates vs Strength Training ✨What’s the Difference?Both Pilates and strength training can transform your body but the...
31/10/2025

✨ Pilates vs Strength Training ✨

What’s the Difference?

Both Pilates and strength training can transform your body but they do it in different ways, and understanding how they complement each other can help you train smarter, not harder.

Pilates
• focuses on precision, breath and control
• builds deep core strength and stability
• enhances posture, flexibility and coordination
• strengthens smaller stabilising muscles that support joints
• promotes better body awareness and balanced movement

Pilates is ideal for improving mobility, preventing injuries and reconnecting with your body. It’s especially helpful if you’re managing hypermobility, recovering from injury or dealing with muscle imbalances.

Strength Training
• increases muscle mass and bone density
• boosts metabolism and supports long-term fat loss
• builds functional strength for daily movement
• improves power, endurance and resilience
• enhances body composition and overall confidence

Strength training helps shape and define your muscles, improves hormone balance, and supports a stronger, more capable body especially when done progressively and with good form.

🧩 Best part? You don’t have to choose. Pilates teaches control, alignment and awareness, while strength training builds structure, strength and power. Together, they create the perfect foundation for a balanced, functional and strong body that moves well and feels good.

Find your ideal mix depending on your goals, recovery and energy levels. for someone looking to exercise for recomposition eg gaining muscle dropping body fat then weight lifting is essential.

A little of what you love along with what you need in your diet is called balance! Greek Yoghurt - Protein Berries ♥️ - ...
25/10/2025

A little of what you love along with what you need in your diet is called balance!

Greek Yoghurt - Protein
Berries ♥️ - Fibre, nutrients
Nuts - Good fats, texture, nutrients
Chocolate chunks - because I like them
Honey and a little vanilla.

🤍✨

The danger is in the dosage when it comes to food 🍽️A little salt can boost flavour but too much can quietly add up to e...
25/10/2025

The danger is in the dosage when it comes to food 🍽️

A little salt can boost flavour but too much can quietly add up to extra salt, additives and other ingredients your body doesn’t love over time. This can be bad for your cardiovascular system.

Reading the label isn’t about fear it’s about awareness.
Small daily choices add up. Go for the better quality option when you can, and keep an eye on portions.

If you’re sensitive to MSG or trying to improve your gut microbiome then your best to avoid these. It’s more about the accumulation of eating these things most days, every week.

Simple ingredients less ultra processed leads to better over all health. I am not suggesting you read every packet on the shelves but spending a minute or two comparing 3 items and choose the one with the better ingredient’s.

“If you’re hungry, it’s working” Absolutely not.Constant hunger isn’t a badge of honour; it’s a signal your body needs m...
07/10/2025

“If you’re hungry, it’s working” Absolutely not.

Constant hunger isn’t a badge of honour; it’s a signal your body needs more fuel, protein, or balanced meals.
A little hunger can happen during a fat loss phase, but being constantly hungry, light-headed, or low on energy means your plan is too restrictive.

✨ What actually works long term:
✅ Prioritise protein at every meal (keeps you full and supports muscle)
✅ Include fibre and healthy fats for steady energy
✅ Eat enough to fuel your training, recovery, and hormones
✅ Ditch the “less is better” mindset — consistency and nourishment win every time

You shouldn’t have to suffer to see results ❤️

No workout can “earn” your food.No meal needs to be justified.Exercise is for strength, energy, and joy not calorie debt...
04/10/2025

No workout can “earn” your food.

No meal needs to be justified.

Exercise is for strength, energy, and joy not calorie debt repayment.

There so much noise around food being earned in the gym and that should never be the purpose of a workout.

Cook and enjoy it with friends and family or a peaceful meal to yourself.

Struggling to hit your protein goal? 👀You’re not alone, most women I work with UNDERESTIMATE how much protein they need....
03/10/2025

Struggling to hit your protein goal? 👀

You’re not alone, most women I work with UNDERESTIMATE how much protein they need.

Protein isn’t just for “bulking” and it won’t make you “big” it’s the macronutrient that…
• Keeps you full longer
• Helps you recover from workouts
• Supports hormone balance (especially for busy mums!)

Here are 3 simple snacks you can try today that take less than 2 minutes to prep. No time for hours in the kitchen, complicated snacks or on the go “protein foods” can be expensive, taste like soil and can be misleading on how much protein they actually contain.

Save this post so you’ve always got ideas when you’re hungry. Let me know if you would like more ideas. 💡

✨ Comfort food doesn’t have to mean unhealthy.Last nights dinner was a homemade Italian pasta bake 🍝🇮🇹 made from scratch...
29/09/2025

✨ Comfort food doesn’t have to mean unhealthy.

Last nights dinner was a homemade Italian pasta bake 🍝🇮🇹 made from scratch apart from the pasta itself. 😝

✔️ Slow-cooked sugo sauce, rich and full of flavour
✔️ Creamy béchamel sauce (yes, made fresh 🙌)
✔️ Oven-baked pasta with that golden, bubbling top layer
✔️ Juicy pan-fried chicken breast for lean protein
✔️ A side of freshly cooked veg finished with good quality butter 🥦🥕

This is why I love cooking from scratch, you control the ingredients, the quality, and the balance. Comforting, satisfying, and nourishing all in one dish. 💛

Who else loves making a classic dish healthier without losing the indulgence?

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