Mhairi Frame Personal Training

STOP EXPECTING TO LOSE WEIGHT LIKE A MAN 😫

Stop comparing your weight loss rate to a man's.

Or even to another woman's.

A common recommendation is to lose 1–2 lb per week.

But let's look at what that actually means.

A 200 lb person losing 2 lb per week is losing 1% of their body weight.

A 120 lb woman losing 2 lb per week is losing almost 1.7% of her body weight.

That's a completely different rate of loss.

This is why smaller women often feel like they're "failing" when they're losing 0.5–1 lb per week.

They're not.

In many cases, that's actually an appropriate rate of progress.

Instead of focusing on a fixed number of pounds, it can be more useful to think in percentages.

Aiming to lose around 0.5–1% of body weight per week is often a more realistic and sustainable target.

The smaller you are, the smaller your weekly losses may look on the scales. As a 1-2lb loss can look very dramatic on a smaller person.

That doesn't mean you're making less progress.

It means you're comparing percentages, not pounds.

Most importantly, give yourself time, patience and kindness. Your life is happening right now, not when you've lost 20lb. Focus on the strength you're building in the gym and the healthy habits you're forming now, which are building foundations for a healthier future. 💜

AI can be very helpful, absolutely. BUT, it can also get you injured 👀.

Apps like Runna are notorious for prescribing far too much volume to beginners (and we're seeing this in the injuries people are getting), and I've experienced downright stupid programming tips from chat GPT.

How often have you caught something out that isn't right and it then agrees with you like "Oh yes, woops! You're totally right." it's happened often to me.

However, if you're new to the gym or any other exercise, you don't have that knowledge base to be able to properly assess the information you've been given.

Remember, it's pulling info from the cess pits of reddit, to hopefully more often, pub med articles.

Aside from that, chat GPT cannot presribe exercise to you as an individual, as well as an actual professional can. It goes by what information you give it, and if you don't even know what your exact weaknesses/strengths/imbalances are etc, it won't either.

Coaches use their knowledge of working with hundreds of people over years, to curate programmes and advice that is relevent to you.

Anybody can get a programme for free online, and they always have been able to as long as Google search has been around.

Beginners especially don't necessarily NEED a personalised plan, they will progress on a basic plan if they execute it properly, absolutely.

But, wouldn't you like to do something more tailored to you from the start? Wouldn't you like proper support and guidance from a human being?

Anyway, AI is great, but PLEASE double check things, don't follow AI (or personal trainers!) blindly!

This is what happens when coaching goes beyond just “workouts and macros.”

Starting early 2018, I worked with Viki for almost 6 years, to:

▪️Build a healthy relationship with food and training

▪️Understand why she’s doing what she’s doing in the gym

▪️ Develop confidence, strength, and trust in her own ability

▪️Fall in love with lifting and stay consistent long-term

Her transformation didn’t come from extremes or quick fixes. It came from education, support, structure, and patience.

As a coach, my goal isn’t just physical change, it’s helping clients feel confident, capable, and in control of their training for life.

If you want coaching that focuses on longevity, understanding, and sustainable results, this is what that can look like.

Thank you, for trusting me, for all the laughs along the way and your support ❤️.

If you’ve ever felt intimidated by weights, this is for you 💛

Join my 6-week ladies weightlifting group and learn how to lift properly in a supportive, small-group setting. Revamped and ready to get you gym confident in 2026!

"Joining the lifting group was one of the best things I've ever done" - Liz

You’ll get:
🔹 A full programme in an easy to follow app
🔹 Nutrition & workout planning guides
🔹 Coaching on form & technique
🔹 Squat, bench & deadlift confidence
🔹 Glute-specific training
🔹 A group chat for accountability & support

Strong bodies. Supportive energy. Real progress.

Check my reviews and Lifting Group highlight to hear what people have to say about it ♥️.

📍 Edinburgh Pure Gym Exchange Crescent
🕑 Sundays at 10am from 11th Jan 2026

Limited spaces — DM to join

I'm concerned for women's health. Do you think about your vitamin and mineral intake?

It's pretty scary seeing the resurgence of "super skinny" being back in fashion and the high accessibility to GLP-1s, making inadequate nutrition a real problem.

I'm afraid for women who are already or will soon experience osteoporosis and other serious health conditions.

While I'm absolutely not against the medication, in fact, I think it's life changing a miraculous for many.

This isn't a problem exclusive to GLP-1 users either.

I'm concerned that people are focusing too much on calorie intake and not enough on nutrients.

I can scroll through social media and see numerous videos from women who've lost a lot of weight very quickly and are beginning to lose hair, see menstrual changes etc. At worst, I've seen someone hospitalised from nerve damage due to folate and b12 deficiencies.

These are all avoidable. So, please, if you're on very low calories, or even a small deficit, have an honest look at the quality of your diet, and consider supplementing and testing your essential nutrients.

It might be common, but it's not normal or healthy to experience these deficiencies and the symptoms.

Look after yourself and slow down if necessary, it's not worth feeling rubbish ❤️

Beccy has now been training with me for over a year and has completely changed her life for the better. 🫶
Coaching women through peri-menopause is some of the most meaningful work I do. 💛
Beccy has gained strength, confidence, and control back over her body, and her review genuinely made my day.
So proud of you and everything you’ve achieved. Keep going. 💪✨

ILONA's training intensity is what sets her apart and allowed her to make big strides in progress in only a few months. She pushed herself HARD in her sets, and it showed in her results. (Although we weren't short of laughs and gossip between them 😅!)

Ilona had multiple holidays/weekends away between these two pictures but was still able to make an impact in her body composition by being as consistent as she could, when she could.

Take this post as a reminder to push yourself in your training, to really see what you can achieve and make the most of every single rep. If your reps are still moving as quickly on the last rep and the first rep, you're not pushing hard enough!

If you're not sure if you're hitting the training intensity that you should be, take a video. If you'd like a second opinion, send it over to me, and I'll give you some feedback!

I'm so proud of Robyn 🫶

🥹 She can do bodyweight dips, almost a full pull up, feels better in her clothes, built a sustainable fitness routine, is even stronger in pole class and eats a wide variety of foods to stay fuelled, build muscle and reach her goals.

Her physical change is obvious and although I'm happy for her, to have these tangible results, it's the change in lifestyle and new found enjoyment in the gym environment that I'm most excited for. By staying consistent, Robyn has built an excellent base for her long term fitness.

🤗✨️ WELL DONE ROBYN!

GEMMA 👏 let's chat about her journey training with me from 2018 to now.

The first comparison includes when she began training at the start of 2018 to the end of her recent fat loss phase in preparation for her 💞wedding💒. The second slide includes her starting point for this phase after a long period out of training after lockdowns/WFM to 5 months later, 💫 revealing the muscle she'd worked hard building the past few years.💪 (Showing how loyal those gains were and how quickly she regained and surpassed her previous strength. Muscle memory is real!)

Gemma was able to achieve this whilst balancing many social events in the run up to her wedding, there were no crazy food restrictions and she only trained twice a week. However, she was disciplined with her habits the rest of the time, prioritised protein intake, ate in a caloric deficit and made an effort to get extra movement in through dog walking etc.

Building this body took work and a lot of patience. It's important to keep this in mind when setting your own expectations, don't expect to get to your goal in 6 weeks or expect 100% results with 60% effort. To be successful, it's so important that you find a sustainable and enjoyable method of reaching your goal.

If you need advice, I'm always happy to help out 😊.

Massive well done again to Gemma! So proud of you! 👏