Kerry Craig Coaching

22/10/2026

What do people think a "fitness coach" eats and drinks on holiday?

The first picture you see here "diet corner" was actually sent to me by a client who was on holiday at the same time as me. My response to her was "get to f**k away from that sh*te 🤣" the most snidey food you will see when the rest of the buffet is packed with all the meats,.salad and fruit- proper high protein nutritious food.

I prioritise protein...always, at every meal. Then I full myself up on healthy fats (cheese and olives), salad and fruit. I avoid too much bread and starchy carbs as it's just not needed and I'm having plenty cocktails for carbs anyway.

I have a dessert every night (but one a day is plenty)

But most importantly I relax and enjoy precious time with my family without stressing about every calorie.

How do I get away with this?

The other 50 weeks of the year, I'm consistent AF. I'm accurate AF with my nutrition, I train bloody hard, and I put the work in.

I came home 5lb heavier. Two days later, I'd already dropped 3lb. And visually? Less pumped and a bit more watery in photo 2 but nothing that won't sort itself out in a week or so of being back on plan.

Because that 5lb wasn't 5lb of fat. Changes in water retention, glycogen, food volume and digestion can all shift the scales after a holiday.

I don't need to be perfect on holiday because I'm consistent the rest of the year.

That's not luck. That's not having a fast metabolism. That's years of doing the basics well. I've served my time.

Enjoy your life. Enjoy your holiday. Then get back to what you do consistently.

16/10/2026

Physique check 5 days into our all inclusive holiday. People think I'm mental for eating the same meals everyday (apart from 1 off plan) back home. But that consistency means I can have a good few weeks out the year when I eat totally off plan, drink all the cocktails, eat plenty dessert and ice cream and not look much different.

My advice would always be keep the variety in your diet for the special times. Day to day, stick to the same or very similar meals then there's not really much room for error.

10/10/2026

55 YEARS OLD. AND JUST GETTING STARTED.

Let me introduce you to Sharon.

55 years old. Nurse. Works long shifts. Also a Gran who loves spending time with her grandson. Loves life, socialises, enjoys holidays and makes the most of every opportunity.

And she still gets the bloody job done.

She meal preps.
She sticks to her nutrition.
She trains 4 times a week (and trains BLOODY HARD).
She gets her steps in.
She shows up for herself, week after week.

Not because life is quiet.
Not because everything always goes to plan.
But because she's made looking after herself one of her priorities.

It's not about being perfect. It's about what you do MOST of the time, and this is why Sharon has got results.

This is 55. And that physique on the right? Absolutely incredible.

AGEING LIKE A BLOODY FINE W**E. 🍷

But beyond the results, Sharon is one of the nicest, friendliest, most salt-of-the-earth women you'll ever meet. A genuinely lovely person who I absolutely LOVE working with.

Sharon, I could not be bloody prouder of you. ❤️

And we're not done yet...more to come from this wee firecracker.

06/10/2026

One way to ensure you have a good legs session is to train with your 22 year old client who has much stronger quads than you and can train like an absolute demon 💀

Mostly quads and a bit of glutes.

Great session thanks for pushing me through those nasty quad sets ❤️

03/10/2026

Anyone with a 3 year old will know..they want to be included in everything...it will take you 5 times longer but worth it ❤️

Heres Ava showing you all how to make some protein oats and steal all my gains 😂

People with toddlers will also understand you choose your battles. And she won the battle that morning of not having her hair done until we were just about to leave the house 🙈

There is nothing aesthetic about this video but there is nothing aesthetic about life with a toddler...don't let social media fool you into thinking there is. Every moment is utter chaos...but it's wonderful chaos ❤️

03/10/2026

29/09/2026

You don’t need to nail every goal every single week.

You’re a working parent. Life is busy, unpredictable and sometimes completely f**king exhausting.

Missing a workout, not hitting your steps or skipping the meal prep doesn’t mean you’ve failed.

Your goals should challenge you — but they also need to be realistic for the life you’re actually living.

3 good workouts instead of 4 is still a good week.
5 days of steps instead of 7 is still a good week.
Eating well most of the time(even if a couple of meals weren't prepped) is still eating well.

Stop turning the bits you didn’t achieve into evidence that you’re not doing enough.

Look at the bigger picture.

Sometimes maintaining your weight, maintaining your muscle and simply staying consistent through a busy period is a bloody good result.

Progress doesn’t require perfection. And as any busy parent knows "perfection" and raising little kids do not belong in the same sentence. Every day is f**king chaos 🤣celebrate your wins and move on. Do what you can and be proud you are doing something 💪

22/09/2026

This is one of the reasons I love lifting.

In the gym, I can look pretty bloody hench — especially under harsh lighting, mid-set, pulling the ugliest faces imaginable.

But building muscle is also what gives you shape.

The shoulders, back, glutes and legs I've worked hard to build are what create the curves and proportions you see when I'm dressed up.

So if you're worried that lifting weights will make you look bulky or masculine, don't confuse looking muscular while you're training with how your overall physique looks.

You don't accidentally wake up looking like a bodybuilder because you picked up some heavy dumbbells.

Build muscle, train with intention, and over time you can create the shape you're actually trying to achieve.

P.S if you're not pulling some mental ugly faces...you're not training hard enough 💪

20/09/2026

I have an off-plan meal every single week.

Not a “blowout”. Not a whole day of eating whatever I want.

Just ONE meal where I don't count calories or macros. I eat the food I fancy, enjoy it without guilt, and then I get straight back to my normal plan.

For me, that might be pizza, dessert and a glass of w**e. 🍕🍷

I genuinely think this is one of the reasons I stay so consistent.

It means I don't feel like I'm constantly denying myself the foods I love. I can enjoy a meal out with family or friends without stressing about whether it fits my macros. And mentally, knowing I have that meal coming makes sticking to my plan the rest of the week much easier.

There's also a practical side to it.

When I'm dieting, having a higher-carb meal can leave me feeling fuelled and ready to train hard the following day. I don't try to “burn it off”, skip meals beforehand or compensate afterwards.

I simply replace one of my meals with something I really enjoy… and then carry on.

But this only works when you keep it as ONE meal.

It isn't:
❌ Picking at treats all day
❌ Turning Saturday into a write-off
❌ “Starting again Monday”
❌ Restricting all day to make room for it
❌ Trying to punish yourself afterwards

It's one meal within an otherwise consistent week.

If you're eating 34–35 meals on plan and one meal is more relaxed, that one meal isn't going to undo your progress.

You don't need to be perfect to make progress.

You need to be consistent — and I think being able to enjoy your food along the way is a pretty important part of making that consistency sustainable. ❤️

13/09/2026

I would not train without carbs before my session. Absolute waste of time imo. Wasted session.

Now granted all our bodies work slightly differently but trying to grow muscle without fuelling your body correctly is pointless. FACT. You may as well spend your time in the gym chatting to your pals or sitting on your phone for an hour. Cause if you're not fuelling properly you are wasting your time.

The minute you stop trying to constantly get lighter and start giving your body enough fuel to actually train, recover and grow… things change.

More food → better sessions → more strength → more muscle.

And yes...sometimes that means the scales go up.

But all the women you see with the best physiques spend time growing...just ask them next time you see them in the gym.

Your goal doesn't always need to be ighter.

Sometimes it needs to be stronger. That's what will build you your dream physique 💪