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RosieK.PT, Brackley (2026)

08/09/2026

These clients did not have the same schedule, starting point or circumstances.

Jess wanted to lose weight and get stronger, whilst still enjoying family holidays.

Emma was juggling running a business, raising 3 children and trying to find time for exercise, whilst wanting to reduce body fat and build a stronger core.

Debi was navigating life postpartum with 3 children, rebuilding her core and pelvic floor and trying to find a routine that worked from home.

Their plans were personalised but the strategy behind them was consistent.

We worked out what was actually holding them back, what would make the biggest difference and how to make it work within their real lives.

That helped them achieve:
• Weight loss whilst getting significantly stronger
• Reduced body fat and visceral fat
• Improved core and pelvic floor strength
• More consistency and confidence with exercise

These results required action from them. I can’t do the work for them. But the right strategy, support and accountability can make that work feel far clearer, more achievable and much easier to stick with.

Because I want to help more women make progress without feeling like fitness has to take over their lives, I’m opening 5 spaces for women who want to lose body fat, get stronger and build habits that actually fit around their lives.

DM “COACHING” if you want the details before I share the spaces publicly.

07/09/2026

When Victoria came to me, she was doing her best to get back into exercise and running after having her little one.

She had already tried getting herself back into it but kept ending up feeling overwhelmed, unsure where to start and worried about making her hip pain or plantar fasciitis worse.

It would have been easy to assume she needed more motivation or discipline.

She didn’t.

Inside my coaching, we focused on creating a realistic programme that fitted around her life, rebuilding her core and pelvic floor strength and gradually building her back into consistent exercise and running.

That helped her:
→ Lose over 5kg in 3 months
→ Consistently hit 3 strength sessions per week from home and her runs
→ Run her fastest 10km postpartum

But the biggest change was getting her confidence back and being able to do something she loves again.

Victoria still had a business to run and 4 children to look after. The plan had to work around that, not pretend it didn’t exist.

I cannot promise that every client will achieve the same result in the same timeframe. Their starting point, circumstances and actions will always matter.

What I can say is that my coaching gives you the strategy, support and accountability to make meaningful progress without giving up your favourite foods, missing out on family life or putting your entire life on hold.

I’m opening 5 spaces this week for women who want to feel stronger, fitter and more confident in their own body.

Because I want to help more women experience that “holy s**t, look what I can do” feeling.

DM “STRONG” if you want first access.

04/09/2026

Sometimes I think because I’m a PT, people assume I’ve got the whole health, fitness, work and mum life juggle sussed out, but honestly, I really don’t 😂

I’m trying to run a business, be a mum, keep on top of the house, look after myself and remember approximately 7,000 things at any given time, and some days I’m doing a much better job of it than others.

There are days when I don’t train, days where dinner is whatever I can throw together, days where the to-do list gets completely ignored and days when I’m just trying to keep my head above water.

And I think it’s important that you see that side of me too, because the women I work with are juggling exactly the same kind of stuff.

I’m not here telling you how to fit fitness into a perfectly organised life because mine certainly isn’t one. I’m here to help you find what works around your life, even when it’s busy, messy and doesn’t go to plan.

Because sometimes consistency is doing less, adapting the plan and carrying on rather than giving up altogether. 🤍

And that’s exactly what I help women do through my online coaching. No unrealistic plans or expecting you to suddenly find hours of free time, just training, support and accountability that fits around your actual life.

If you’re ready to look after yourself without adding another thing to the list that you feel like you’re failing at, drop me a message and let’s chat about online coaching.

03/09/2026

“I haven’t got time.”

“I’d never be able to do that.”

“I’m too unfit.”

“I’ll never stick to it.”

“There’s no point starting because my life is too bonkers at the moment.”

And sometimes, without even realising it, we’ve decided something is impossible before we’ve actually tested whether it is.

But here’s the thing…

Something not being possible in the way you’re imagining it doesn’t mean it’s impossible.

Maybe you don’t have an hour to exercise but you have 20 minutes.

Maybe you can’t train 5 times a week but you can manage 2.

Maybe you can’t overhaul your entire diet but you can start with breakfast.

Maybe you aren’t ready to run 5k but you could start with a walk.

Maybe you’ve tried before but the plan you were following simply didn’t fit your actual life.

You don’t need to know that you can do the whole thing.

You just need to stop deciding you can’t before you’ve even started.

Start smaller. Make it fit. See what happens.

And if you’re a busy mum who’s constantly thinking “I know I want to do something, I just don’t know how to make it work”, that’s exactly where I can help.

We don’t need to build your life around fitness, we build fitness around your life.

I have spaces for September and if you’re interested book your discovery call in my bio.

02/09/2026

If you’re a busy parent and regularly get to midday wondering why you’re starving, tired and slightly raging at everyone… good chances all you’ve had today is your latte this morning and a packet of crisps for lunch.

Here are 5 things I try to always keep stocked in my fridge, freezer and cupboards -

1. 0% fat Greek yoghurt
Scoop it into a bowl, Chuck in some fruit and cereal/granola and you’ve got yourself a decent breakfast in less than 1 minute.

2. Pre cooked protein.
Chicken, tinned fish, eggs.
Again mix it into mayo for a sandwhich, into a salad, if you’ve got protein ready to go it makes throwing a meal together easy.

3. High protein snacks
Yoghurt pouches, babybels, jerky, boiled eggs. Just something you can grab and go!

4. Bulk prepped meals in the freezer.
Days when time is lacking, utilising frozen microwave meals isn’t going to kill you. If you can make a Spagbol or chilli con carne make a few extra portions and b**g them in the freezer.

5. Things you actually enjoy.
This one is probably the most important because let’s face it forcing yourself to eat foods you hate is just a recipe for disaster. If you enjoy whatever you’re having, you’re 10 x more likely to actually eat things consistently.

It doesn’t need to be complicated, especially when you’re busy. Make food easy, keep things in the house and prep when you can. But most importantly, please just eat!!

Save this post because future hungry you will thank you!

01/09/2026

If August went totally t**s up on your health and fitness goals, you aren’t the only one 🙋🏼‍♀️

The summer holidays have a funny way of throwing every routine out the window. But September doesn’t have to be another month where you punish yourself, cut everything out or go from doing sweet FA to everything you could possibly think of.

I don’t know about you but my step count was mainly walking to and from the fridge and snack cupboards because my girls do not stop eating! All the snacks and berries!

Anyhow…
Let’s try to nail down the basis again.
A workout or two in your calendar.
Decent nourishing meals 3 x per day.
Moving a bit more day to day, walking to and from school.
Drinking water.

No drastic measures around here please.

Let’s just add a few things into your life that will make you feel good.

Who ready to flip September on its head?
I know I am!

13/08/2026

It’s just all got a bit bonkers out there…

08/08/2026

One of my clients recently felt like her pelvic floor was becoming the thing holding her back from progressing with her deadlift.

She was getting a feeling of heaviness and pressure during the lift, so naturally she started to feel like she couldn’t increase the weight.

Rather than simply telling her to stop deadlifting or stay at a lighter weight, we looked at how she was managing her breathing and pressure during the movement.

She had been holding her breath through the lift, so we experimented with a different breathing strategy and worked on exhaling as she lifted.

And the difference was huge.

That feeling of pressure disappeared.

The exercise hadn’t changed nor had her body suddenly become stronger overnight. We had simply found a strategy that allowed her to manage the movement more comfortably.

And that meant we could get back to what we actually wanted to do: progressively build her strength.

This is exactly why I don’t believe pelvic floor symptoms should automatically mean avoiding strength training.

Sometimes we need to modify the exercise. Sometimes we need to change the load. Sometimes we need to look at breathing, technique, pressure management or the bigger picture.

The goal isn’t to be frightened of your pelvic floor we want to understand it.

And if something doesn’t feel right, don’t just push through it and don’t assume your only option is to stop training.

There may be another way forward, be that with the support of a pelvic health physiotherapist or a specialist personal trainer.

Struggling with pelvic floor symptoms during training? You don’t have to give up strength training.

If you want help training confidently around your symptoms and getting stronger, send me a message about personal training or online coaching!

RosieK.PT

08/09/2026

07/09/2026

04/09/2026

03/09/2026

02/09/2026

01/09/2026

13/08/2026

08/08/2026

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