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RosieK.PT, Brackley (2026)

15/06/2026

Do you find the whole health and fitness thing harder after having children?

You’re not imagining it.

Before your children you could decide when to go for a workout, when to prep your meals or get an early night without having to consider anyone else.

Things have since changed…

You’re now juggling school runs, nights consisting of broken sleep, returning back to work, keeping on top of the housework and the mental load of keeping everyone alive and functioning.

No wonder it’s feeling significantly harder!

But ladies that doesn’t mean your goals are totally out of reach.

Here are 3 things you can start to do TODAY to make things feel easier:

✨ Stop aiming for perfect.
A 20 minute workout counts. A walk counts. A balanced meal counts. Consistency beats perfection every single time.

✨ Make the healthy choice the easy choice.
Keep protein rich snacks visible, fill your water bottle first thing in the morning and lay your workout clothes out the night before if you’re planning on getting a session in. You can do way more from home than you think you can.

✨ Focus on your next choice, not your whole week.
Had a takeaway? Missed a workout? It really, really doesn’t matter. That next meal and the next opportunity to move are what actually count.

Small actions repeated consistently over time are what create big results.

If you’re tired of trying to figure it all out alone and want support that fits around real life, my online coaching is designed specifically for busy mums who want to get stronger, feel more confident and create sustainable habits without restrictive diets or spending hours in the gym.

Drop me a message with the word “COACHING” and let’s chat about how I can help.

05/06/2026

A few months ago, exercise wasn’t part of Emma’s routine.

The gym felt like something she should do not something she wanted to do.

Fast forward to last week and she’s away on a work trip with her partner Marcus and they’re posting gym selfies because they both genuinely wanted to train!

That’s the kind of progress that doesn’t show up on a scale and things I absolutely love to see.

Emma’s stronger than ever!
She’s playing padel at weekends, cycling and noticing the difference in her performance.
Her back pain has reduced to the point where she’s pushing it a bit more because she trusts her back.
Her posture has changed significantly.
She’s feeling more confident in her own skin.
And most importantly, she’s fallen in love with the process of getting stronger.

And as her PT, this is what I love seeing.

Not just physical changes but the mindset shifts because when exercise stops being a punishment and becomes something that adds value to your life that’s when results last!

Proud is an understatement ❤️

If you’re a busy mum who knows exercise would help but can’t seem to make it stick, you’re not alone.

My 1-1 coaching isn’t about perfection, restrictive diets or spending hours in the gym.

It’s about building strength, confidence and habits that fit around your life.

DM with the word “STRONG” and let’s chat.

womenwholift

03/06/2026

The awkward middle stage no one really likes talking about.

Your baby’s been born, you’re back to work and things aren’t how they once were.

You were told you’d start to feel more like yourself once you hit a year postpartum but you still couldn’t feel further from the person you were before children.

You felt stronger when you were pregnant, you felt more confident with your precious baby bump and now you find certain aspects of life a bit tough.

The lack of confidence is slowly taking its toll and that’s creeping into different aspects of your life.

You look at old photos and wonder where that version of you went.

You’re avoiding certain clothes. You dodge the camera when someone pulls out their phone. You tell yourself you’ll start looking after yourself properly when life gets less busy.

But life never really gets less busy does it?

The lack of confidence slowly starts to seep into everything.

And before you know it, you’ve spent months, possibly even years, convincing yourself that this is just how life is now.

That this is the body you have to accept. That confidence is something for the “old you.” That feeling strong, fit and comfortable in your own skin belongs in your distant memories.

But it doesn’t have to be that way, It’s absolutely okay to want more for yourself and to feel stronger!

And it doesn’t have to start with a complete life overhaul either.

It can start with a 10 minute walk on your lunch break.

A 15 minute strength workout while the kids are occupied twice a week.

Adding a little more protein to your meals.

Going to bed 30 minutes earlier instead of doom scrolling.

Small actions might not feel like much in the moment but they’re often the things that help you rebuild your confidence, energy and strength over time.

And with the right support, small consistent actions and a little belief in yourself you can start finding your way back to her again.

You don’t have to settle for feeling this way forever. If you’re ready to start prioritising yourself again and build a stronger, more confident version of you, send me a DM with the word ME and let’s get started.

01/06/2026

Now that got you looking!

There’s this notion within the health and fitness industry that certain foods are good and certain foods are bad.

Now let’s be honest here, there’s certainly more nutrient dense foods but there shouldn’t be things that you are actively cutting out unless you have a medical condition which requires you to do so or a preference ie you’re vegan/vegetarian/pescatarian or for religious reasons.

Now we know that food doesn’t hold a moral value. A chicken salad will generally provide more nutrients than a chocolate bar but that doesn’t make the chocolate bar bad and the salad good.

When we begin to label foods as off limits or something we shouldn’t eat, we often end up wanting them even more. Then when we do eat them, guilt creeps in.

A diet that you deem to be perfect isn’t going to be sustainable. You need to build a diet on eating mostly foods that fuel your body and keep you satiated while still leaving room for the foods you enjoy.

Because a plan that includes pizza, chocolate, birthday cake and family meals is a lot more sustainable than one that has you living on chicken, rice and broccoli.

If one food could ruin your progress, one food could create it too.

Neither is true.

Your results come from what you do consistently, not from a single meal or snack.

What’s one unhinged food rule you’ve let go of over the years? Comment below 👇🏼

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