Whether you like it or not, weight loss drugs are here to stay, so we need to find a way to ensure whoever uses them does so in a way which enhances their life and health in the long term. These weight loss drugs are not a ‘quick fix’ solution. Yes, they are powerful and they offer a solution to a weight management / obesity problem, but in order to see long-lasting results, you will need to adapt your lifestyle and put in the work when it comes to fitness.

I’ve made shortlist of things you need to consider if you do start using weight loss drugs…

5 Things to Consider if You’re Using Weight Loss Injections

1. You still need to move (and lift weights!)
Injections can help reduce your appetite (find out exactly how they work in Part 1), but they don’t build muscle or improve fitness. Regular exercise keeps your metabolism revved up, maintains and builds muscle mass, and keeps your heart healthy – all absolutely crucial for long-term success.
THINK WEIGHTS!

2. Watch your nutrition
Yes, these meds help you eat less, but what you eat still matters. Focus on high-protein, nutrient-dense foods that support muscle growth and recovery. It’s not just about eating less, it’s about fuelling yourself the right way and eating better.
THINK PROTEIN!

3. Build healthy habits
Weight loss injections can’t teach you discipline or help you form healthy habits. Focus on building routines that you can stick to long after the injections stop – like prepping healthy meals, scheduling workouts, and drinking enough water – EVERY SINGLE DAY!
THINK PREPARATION!

4. Stay consistent
Weight loss is a marathon, not a sprint. Injections can jump-start your journey, but consistency is what keeps the weight off – it’s the same whether you’re on the injections or not. Celebrate small wins and keep showing up for yourself, even on those tough, CBA days.
THINK CONSISTENCY!

5. Lean on support
Having a coach, personal trainer, or supportive community can make a massive difference. They’ll keep you accountable, motivated, and on track – especially when the initial excitement of quick progress starts to fade.
THINK KAYE LOUISE FITNESS!

The most interesting part of all this….? These key health and fitness principles are exactly the same whether you’re using weight loss medication or not….!

I help people become better, fitter, healthier versions of themselves and everything we learn and work on is still 100% relevant, perhaps even more so if you are using weight loss drugs.

Ready to get started?
If you’re on weight loss injections, I’d highly recommend adding a fitness plan or regular check-ins with a trainer to make the most of this journey. I’m always just a message away if you need help with any of this – happy to have a chat about your requirements.

The post Part 2 – Losing weight is great, but isn’t enough. How to help yourself. appeared first on Kaye Louise Fitness.

First off – I 100% think there is a place for them and it’s important for me to say; for those using them, those not using them, those curious about using them – I am here to help you all.  There’s no judgement here!  But what I will say is that if you are using them, the need to work with a PT is probably even greater….

Why?

Because GLP-1 injections can reduce appetite and support fat loss, but they cannot imitate exercise or build muscle for you.  There is no jab for that (yet?!).  So please bear in mind that whilst losing fat can be great, losing muscle is absolutely not so we need to do everything we can to preserve and maximise it.

So, I want to help disseminate what I’ve learned recently and also share my views on how I can work with you if you are considering using them, already using them, or considering reducing / stopping your dose…

So…

Part 1 – how do they actually work?

I’ve been doing my research as I’ve wanted to understand this properly…. Here’s a very high level synopsis of what I’ve learned.

• GLP-1 drugs were first used to treat Type 2 Diabetes and the first version was approved in 2007 (originally discovered in the saliva of a monster lizard – WTF?!).
• Most weight loss injections (Wegovy, Mounjaro, Ozempic, etc) work in a very similar way (at a basic level).  They include varying doses of a chemical (hormone) called GLP-1 (Glucagon-like Peptide-1) but they contain slightly different versions and levels of it.

In order to understand how the drugs work, we need to know what happens naturally within the body…

• The body produces the GLP-1 hormone naturally when we eat; its purpose is to stimulate the pancreas to release insulin to help us break down sugars in the food we’ve just consumed.
• A secondary function of GLP-1 is that it tells the brain that we have had enough food.  It’s almost holding up a ‘closed’ sign…  ‘No more food for now please, we are busy processing what you’ve just thrown down your neck!’
• As these sugars get broken down, another chemical signal is released to remove GLP-1 from the body. It’s a quick, efficient, cyclical process, meaning we are often hungry at various times throughout the day when each of these cycles ends.

How do the injections work (simplified version!)?

• The injections contain a modified version of GLP-1, which essentially mimics the same actions as the naturally produced hormone.
• Clever scientists have modified the hormone so it is resistant to being broken down quickly after eating meaning it stays in the body longer.
• The increased availability of GLP-1 tells the brain to trigger the pancreas to release insulin as it thinks it needs to break down sugars from food recently consumed (stabilising blood sugar in the long term)
• The brain is also constantly receiving a ‘digestive system is now closed’ signal, which reduces hunger, removes food noise and suppresses appetite.

In a nutshell, this is how the injections work to aid weight loss.  I have simplified this massively, but I hope it’s helpful!  In Part 2 we will explore how and why it’s so important to eat & train  properly whilst taking these drugs…

The post Part 1 – Weight loss injections. How do they work? appeared first on Kaye Louise Fitness.

Here’s why I love them, and why you should consider adding them to your warm-ups and workouts.

1. Perfect for warm-ups

Warming up isn’t just about getting hot – it’s about priming your muscles and joints for the work ahead. I use resistance bands in all of my warm ups because they:

• Activate key muscles – Especially those that can be hard to wake up, like glutes, shoulders, and core (hamstring stretches).
• Improve range of motion – Perfect for loosening tight hips or shoulders before a lift (shoulder rotations).
• Increase blood flow – Getting your muscles warm and ready to work (squats and torso twists).
• Reduce injury risk – By strengthening smaller stabilizer muscles that protect your joints.

Example Warm-Up Moves:

• Banded Glute Bridges
• Hamstring stretches
• Shoulder & chest static holds

2. Versatility for all fitness levels

From glute activation to upper body strengthening, bands come in various resistance levels, making them perfect for beginners or advanced lifters. You can use them to add resistance to bodyweight exercises or as a stepping stone to heavier weights.

3. Convenience and portability

No space for a full gym? No problem. Bands are lightweight, compact, and easy to toss in your bag for workouts at home, while you’re working away, at the park, or while traveling on holiday.

4. Add intensity

Resistance bands add a unique kind of resistance that keeps your muscles under tension through the entire range of motion, which can be great for building strength and muscle tone.

5. Affordable and effective

Compared to big, bulky gym equipment, bands are really budget-friendly and can still help you have an effective workout

Ready to add bands to your routine?

If you’re ready to level up, check out these resistance bands here – these are the longer ones – perfect for warm-ups, glute activation, or full-on strength sessions.

For the shorter, booty style bands (ouchy!) – check these out…  The ones I use are linked  here 

Give me a shout if you’d like some resistance band training inspo!  Happy to help!

The post Resistance bands… Why I love them so much! appeared first on Kaye Louise Fitness.

The good news is, you don’t have to overhaul your entire lifestyle to see results. In fact, the most effective changes are often the smallest ones.

Why Small Habits Matter

Small habits may not seem like a big deal on their own, but over time, they add up to major results. By making small, sustainable changes, you’re more likely to stick with them, which leads to long-term success. Plus, these habits help create momentum – as you see progress, you’ll be motivated to keep going.

How to Build Healthy Habits

1. Start Small

If you’re trying to make a change, don’t go all in at once. Start with one small habit and build from there. For example, if you want to eat healthier, start by adding one serving of vegetables to each meal. If you want to get fitter, start with just walking more or building in 10 minutes of exercise a day.

2. Be Consistent

Consistency is key when it comes to building habits. Aim to do your new habit every day or as regularly as possible. The more consistent you are, the easier it becomes to stick with it. Over time, your habit will become automatic – something you do without even thinking about it.

3. Stack Your Habits

One way to build new habits is by “stacking” them onto existing habits. For example, if you want to start meditating, try doing it right after you brush your teeth each morning. By pairing a new habit with an established one, you’re more likely to remember to do it.

4. Track Your Progress

Tracking your habits is a great way to stay motivated. You can use a habit tracker, a journal, or even just a simple calendar to mark off each day you complete your habit. Seeing your progress will encourage you to keep going.

5. Celebrate Your Wins

It’s important to celebrate your progress, no matter how small. Did you complete all your workouts this week? Give yourself credit! Did you choose a healthy snack instead of a sugary one? That’s a win! Celebrating your successes helps reinforce your habits and keeps you motivated.

Examples of Small Habits That Lead to Big Results:

• Drinking a glass of water first thing in the morning.
• Going for a 10-minute walk each day.
• Preparing your workout clothes the night before.
• Swapping one processed snack for a piece of fruit.
• Doing 10 squats while waiting for the kettle to boil.

These small habits might not seem like much on their own, but over time, they add up to big results. If you’re ready to start building healthy habits, my Thrive in 5 programme is here to help. Together, we’ll create a plan that fits into your busy life, with small, manageable changes that lead to lasting success.  Messsage me!  

The post The Power of Habits: How Small Changes Lead to Big Results appeared first on Kaye Louise Fitness.

• Real, tangible progression; actually notice yourself getting better and stronger and fitter

• Results; lift heavier weights, do more reps, have someone keeping track and helping you achieve goals

• Education; learn how to use the equipment, learn the correct technique to develop muscle and keep you injury free

• Accountability; book your session in, then all you’ve got to do is turn up! You can’t talk yourself out of it, you can’t just back out – we’ve set a date, don’t let me down!

• Frequent check ins; talk regularly about progress and lifestyle changes which happen outside of the gym as well as in the gym; nutrition, steps, other exercise, sleep, water, alcohol, etc…

• A chat or a therapy session (if you want one!); I WILL get to know you and we WILL talk about all kinds of stuff and have a laugh whilst getting in a great workout!

• Privacy – the long term goal is to build your confidence in a gym environment, but if you feel anxious when visiting a commercial gym, then you needn’t worry.  PT sessions take place in a lovely, friendly, fully equipped, private studio space.

• Push yourself further and harder than you would by yourself; I will show you that you are capable of more than you thought!

• Accessibility to all the equipment you need. No queuing/waiting around for machines or weights… you get in the gym, do your workout and leave.  Efficiency is the name of the game!

• Your own playlist.  Kind of.  Workout to music you LOVE!  I will always ask if there’s anything you prefer to listen to and if we can get it playing, we will.  Anything to help you through your workout!

• FUN – it’s always better going to the gym with a mate, it just makes the time pass quicker and it’s more enjoyable – that’s exactly what a PT session is like.  (Don’t worry, you will still be pushed…!)

• Reassurance; sometimes you just need someone telling you you’re doing it right, it helps with confidence and consistency!

• Someone who cares and wants you to WIN; I make sure all my clients are happy with their sessions and goals. I want you to bloody smash them! And I get excited when you do!

I offer discounts for block bookings and I also offer 2:1 and 1:1 sessions – please get in touch if you’d like a female PT and you’re based in Chester – I can help you ahcieve those goals!

Kaye x

The post Benefits of having a PT at a private studio vs going to the gym alone… appeared first on Kaye Louise Fitness.

Real talk, No BS.  Sustainable fat loss: yes please.

As a PT and online coach, I wanted to share some honest, practical advice about achieving your health goals this year. No gimmicks, no quick fixes, no hacks, no magic supplements… because [spoiler alert] there aren’t any.  It’s consistency with the basics which will get you results.  

Let’s Talk About Real Weight Loss

First things first: sustainable weight loss isn’t about crash diets / juice diets / detox diets or giving up everything you love. Also, those ‘miracle’ solutions promising quick results? They usually lead right back to where you started. Instead, aim for steady progress of 1-2 pounds per week. It’s not exciting, but it works!

The Truth About Calories (Yes, They Matter!)

Here’s the simple truth: weight loss comes down to calories in versus calories out. If you’re not losing weight while “being in a deficit,” you’re probably not actually in a deficit. Start by reducing your daily intake by 200-300 calories. And don’t forget about drinks! While water, zero-calorie drinks, and simple tea/coffee are ideal, if you absolutely need that fancy Starbucks latte, just track it and include it in your daily calories.

Your New Best Friends: Protein and Fibre

Want to feel satisfied and energized? Pack your meals with protein (aim for 30-40 grams per meal) and fibre-rich foods. Think lean meats, fish, legumes, vegetables, and whole grains. Not only will these keep you feeling full, but they’ll also help balance your hormones naturally. (Pro tip: increase fibre gradually unless you want some unexpected trumpingtons! 😉)

Exercise: Important, But Not The Whole Story

Let’s bust a common myth: you can’t out-exercise a poor diet. That spin class might feel like it burned 500 calories, but the reality is a bit different. Focus on creating your calorie deficit through food choices first. That said, exercise is incredibly important for overall health and fitness. Aim for strength training three times per week and some cardio once or twice weekly. No gym? No problem! There are plenty of excellent home workouts on YouTube.

Practical Tips for Success

1. Eat breakfast within an hour of waking – even if it’s just something small to start
2. Keep triggering snack foods out of the house (or portion them carefully)
3. Aim for 8 hours of sleep (yes, it really matters!)
4. Drink more water throughout the day
5. Increase your daily steps gradually
6. Be realistic with your time – if you spend hours scrolling, you can find 30 minutes for exercise!

The Most Important Part: Being Kind to Yourself

Remember, you’re human! You’ll have days when everything goes off track, and that’s completely normal. Don’t punish yourself with restriction the next day – just get back to your healthy habits. This isn’t a race; it’s about making sustainable changes that last.

You deserve to feel healthy, strong, and confident. Start with one small change, master it, then add another. Before you know it, these healthy habits will just be part of who you are.

A Final Note

As women, we often put everyone else’s needs before our own. But taking care of yourself isn’t selfish – it’s necessary. You deserve to be the healthiest, happiest version of yourself.

Ready to start your journey?  I’m here to help! Please drop me a message with any questions, and let’s support each other in creating lasting, healthy changes…  Remember – I want you to WIN!  

The post How can I lose weight FOR GOOD this year? appeared first on Kaye Louise Fitness.

I’d say there are a few things to keep in mind…. Firstly, you’re a human, so you want to have a good time with those people who mean a lot to you – let that be your priority!  You can enjoy yourself…. Party season doesn’t need to de-rail you!

Here are 5 things to remember this December:

• Enjoy yours-ELF!

Allow yourself the freedom to eat and drink some of the food / drink you might not have on a day to day basis.  Relax and enjoy it, tis the season and all, BUT be sensible and try not to completely over-indulge on these high fat, high sugar foods – moderation comes into play here. Have a couple of crackers with cheese, share a dessert, have a couple of chocolates (and savour them!), just don’t dive head first into the Celebrations tub…!

• MODERATE!

Too much of a good thing can actually be a bad thing.  Eat to enjoy, not because you ‘can’.  There’s no need to eat the full box of chocs in one sitting… you’d probably feel sick if you did, so practice eating a few and then putting the box away.  If after 30 mins you still really want another, have another, but often that short, enforced pause helps you break the binge-eating, mindless-chomping cycle.

• The first sip or bite is always the best!

Think about it – the first sip of wine, the first swig of gin, the first bite of pizza, the first profiterole…. The first bit is always the most enjoyable!  I’m not saying the rest isn’t nice, it is, but isn’t as good as that first bit!  So bear in mind this law of diminishing returns – eat until you’ve satisfied your need for enjoyment – once you have, stop.  This way you get the best of both worlds…

• MOVE MORE

Keep walking, working out and sticking to a regular routine of exercise.  ‘Party season’ is basically one whole month, so stick with routine where you can and flex a little when you need to.  Going out in the evening?  Workout in the morning.  Feeling hungover?  Walk it off before hunkering down on the sofa…  Meeting with friends?  Incorporate a cute winter walk (weather permitting!)

• Stick to the basics

On as many days as possible, stick to your new normal (those habits we’ve been working so hard to form) and smash the basics.  The worst thing you can do is jump off the wagon for the whole month – that will put you right back to square one.  Tick all the boxes you can, every day you can.  And on the days you can’t – enjoy yourself!  GUILT FREE!  And make sure you’re straight back to ticking the boxes the day after.  That’s how you smash your goals.  Doing the basics every day…. GET IT DONE!  JFDI!

Hopefully this helps you navigate the party season with intent…. The intent to continue to work on you and your goals, and the intent to enjoy it.  You can do both, but try to plan rather than just winging it!

Prepare for party season!  And Merry Christmas!

Kaye x

The post How to navigate party season and stay on track with your goals… appeared first on Kaye Louise Fitness.

I’ve been looking into this more and it seems the link between physical exercise and mental health relates to neurotransmitters and neuromodulators (endorphins) in the brain.  Exercise increases our levels of ‘feel-good’ hormones (dopamine and serotonin, epinephrine, GABA & glutamate levels) and also those chemicals which help with pain and stress relief, which ultimately facilitate emotional and mental health benefits.

Specific mental health benefits of exercise include:

• Improved depression symptoms
• Decreased anxiety
• Reduced stress
• Increased resiliency
• Better sleep
• Improved PTSD symptoms
• Decrease ADHD symptoms
• Boosted self esteem
• ncreased mental function
• Improved PTSD
• Better memory function
• Sense of control

It seems exercise doesn’t need to be super strenuous to be effective in this way, any kind of movement helps, but research suggests that more intense sessions 2-3 times a week can be particularly beneficial, so it’s important to find something which works for you.

Obviously if you are struggling with any of these symptoms, it’s hard to get started, so my advice would be to start small and allow yourself time to adjust.  Committing to a walk every day is a great way to begin, but the key is consistency, coupled with time and patience.

One tip is to start thinking of yourself as a person who exercises.  Tell yourself that’s who you are now!  You are one of those people, it’s just something you do.  Even if you’ve only just started, it’s still true, so re-enforce that identity with yourself.

Also, you can view this ‘movement’ as an act of self care – it’s like going to bed at a sensible time, drinking enough water, taking your make up off at night, putting on SPF, having a relaxing bath… Looking after yourself is important; you can’t pour from an empty cup, so the saying goes (and it’s true btw!).

Another way to start is to find someone else to exercise / walk / run with regularly.  The chances are you’ll have friends who also want to enjoy exercise more frequently too, so team up with them!

If getting started is down to you alone, I’d recommend you find a great podcast about something you’re really interested in, plug in, and walk around the block – just for 10 mins.  You might find you get lost in the podcast and want to walk for longer to hear more!  Try and repeat that each day… even if it’s raining! There’s something extra therapeutic about walking in the rain (if you’re kitted out for it!).

Other suggestions include group fitness, walking clubs, running clubs, even finding some low intensity workouts on YouTube can be really effective…. My final suggestion here is to track your activity, build up a streak, something visual really helps (e.g. a chart or a log on your phone) – you can then see what you’ve achieved and be proud of yourself – that all helps to build self esteem and it contributes to feelings of positivity and accomplishment.

The overarching point here is that if you are struggling, you can take these small steps to begin to help yourself.  This doesn’t have to be overwhelming or ‘all or nothing’ – these are just small steps to get you started.  Obviously, there are circumstances where you may need to see a professional and that is perfectly understandable, but these are steps you can take NOW to look after your own physical and mental wellbeing as no-one is going to do it for you.     

Final words – exercise is a powerful tool.  And it’s FREE.  Find something you enjoy, do it regularly and use it to your advantage and look after your physical and mental wellbeing.  Remember, taking care of your mental health is not a luxury, but a necessity.

If you need any support with getting started and you’d like to transition from walking to workouts, please reach out – I can help you get started.

The post World Mental Health Day & Benefits of exercise appeared first on Kaye Louise Fitness.

1. Set Realistic, Manageable Goals

It’s easy to go all in when you’re feeling motivated, but that can lead to burnout, or life can get in the way (annoying!). Instead, set smaller, manageable goals that you can realistically achieve. For example, instead of aiming to work out five times a week, start with three. Consistency is key to long-term success.

2. Prepare for Success

Planning is one of the best ways to stay on track with your fitness goals. Prepare your workout clothes the night before, plan your meals in advance, and schedule your workouts into your calendar like an important meeting. When everything is prepped and ready, it’s easier to stay on course.

3. Keep It Short and Sweet

Don’t feel like you need to spend hours in the gym to make progress. Short, effective workouts are your friend, especially when you’re super busy. Whether it’s a 20-minute HIIT workout or a quick home circuit, it all counts. Focus on intensity and form, not on how long you’re exercising for.

4. Find Your Why

What’s the real reason you want to stay fit? Is it to have more energy for your kids, to feel confident in your body, or to improve your health? Whatever your reason, remind yourself of it often. Write it down, put it somewhere visible, and keep coming back to it on tough days.  I ask my clients every week to re-write their goals so it keeps them front of mind and in focus.  

5. Don’t Aim for Perfection

It’s important to remember that nobody is perfect, and you don’t have to be either. There will be days when you miss a workout or eat something off plan – and that’s okay! What matters is how you respond to that (i.e. steer clear of the f*ck it bucket) that you jump straight back in and keep going. Progress over perfection, always.

Staying on track with your fitness goals doesn’t have to be hard, but it does require intention. The more you prepare and remind yourself of why you’re doing this, the easier it becomes. My Thrive in 5 programme helps you build consistency by providing personalised support, accountability, and realistic goal-setting. Ready to take the next step? Let’s chat!

The post 5 Tips for Staying on Track with Your Fitness Goals appeared first on Kaye Louise Fitness.

Here are some practical tips to help you squeeze fitness into your routine, no matter how busy life gets:

1. Wake Up 15 Minutes Earlier

Waking up just 15 minutes earlier can give you the time to do a quick bodyweight workout at home. You don’t need to do anything fancy – some squats, lunges, and push-ups will get your heart rate up and energise you for the day ahead. Even better, morning workouts can boost your mood and help you feel more productive all day.

2. Incorporate Movement Into Your Day

Instead of thinking you need a full hour to work out, break it down. You can fit in exercise while doing everyday tasks. For example, do some calf raises while waiting for the kettle to boil, or squats while folding laundry. Walk around the house when on phone calls or play an active game with your kids. Little bursts of activity add up!

3. Use Nap Time for Quick Workouts

If you’re home with little ones, nap time can be the perfect opportunity to fit in some exercise. While it’s tempting to use that quiet time to relax or catch up on chores, dedicating even just 20 minutes to movement will help you feel better, more energised, and focused.

4. Plan Workouts as Appointments

Schedule your workouts like you would any other important appointment. Pop them into your calendar and stick to them. You deserve that time for yourself, and making it a priority will help you be more consistent.

5. Short but Effective Workouts

You don’t need to spend hours at the gym to see results. HIIT (high-intensity interval training) workouts or 10-minute circuits can be just as effective as longer sessions. Focus on quality, not quantity – and if you can’t make it to a gym, no problem! There are plenty of bodyweight workouts you can do at home.

6. Exercise with Your Kids

Get the kids involved in your workouts. Whether it’s a bike ride, a game of tag, or a family walk, making fitness a family activity is not only fun but also sets a great example for your children.

Remember, your health and fitness matter. Taking time for yourself isn’t selfish – it helps you show up as the best version of yourself for your family. If you’re struggling to find a routine that works, my Thrive in 5 programme is designed to help busy mums like you build healthier habits without overwhelm. You don’t need hours; you just need the right plan.

The post How to fit exercise into your busy mum schedule! appeared first on Kaye Louise Fitness.