KG Health & Fitness

KG Health & Fitness Personal Trainer & Nutrition Coach offering 1:1, small group & online coaching
Dunbar, East Lothian

“What am I doing to get back on track after my holiday?”F**k all 😜Because I didn’t go off track.I enjoyed good food, co...
19/06/2026

“What am I doing to get back on track after my holiday?”

F**k all 😜

Because I didn’t go off track.

I enjoyed good food, cocktails, sunshine, rest and a break from my usual routine. That’s not failure. That’s life.

For so many years I thought holidays were something I had to compensate for afterwards. More exercise. Less food. Back to being “good”.

Now I see things differently.

The goal isn’t to build a lifestyle that only works when you’re at home, weighing your food and following a perfect routine.

The goal is to build a lifestyle that includes holidays, celebrations, rest days, cocktails, family meals and all the messy bits in between.

My holiday wasn’t a detour from my life.

It was part of it. 🍹☀️🇬🇷

Sitting with a final glass of rosé, waiting for our transport to the airport.It’s been a fabulous 10 days in Crete with ...
18/06/2026

Sitting with a final glass of rosé, waiting for our transport to the airport.

It’s been a fabulous 10 days in Crete with Graeme Gardiner 🇬🇷☀️

At this point, I’m approximately:

🥣 25% Greek yoghurt
🥗 25% Greek salad
☕ 25% Freddo Cappuccino
🍸 25% cocktails

I’ve switched off, slowed down, eaten well, drunk well, laughed a lot and made some brilliant memories.

I’m sad to be leaving, but excited to get home to see Jen🌟 lucy ⎕ the dog, the cat, sleep in my own bed, and catch up with all my clients on Monday 💪🏼

Now it’s time to head home and get back to doing what I love.

See you Monday, team 💪🏼❤️🇬🇷

Should you train on holiday?The answer is, it depends.Personally, I’ve chosen not to train while I’m away. I discussed i...
16/06/2026

Should you train on holiday?

The answer is, it depends.

Personally, I’ve chosen not to train while I’m away. I discussed it with my coach Adam Willis | Online Strength Coach beforehand and we agreed it would be a great opportunity for a deload and some proper recovery.

I train consistently throughout the year, so I know that two weeks away from the gym isn’t going to “kill my gainz” or undo years of hard work.

For some people, though, training on holiday is something they genuinely enjoy. They have more free time, less stress and moving their body helps them relax. If that’s you, crack on.

The important thing is understanding why you’re doing it.

Are you training because you enjoy it and it makes you feel good? Great.

Or are you training because you’re terrified of missing a workout, gaining weight or “making up” for what you’re eating on holiday? That might be worth exploring.

There isn’t a right or wrong answer here.

A healthy relationship with exercise means being able to train when you want to train and take a break when you need a break.

Do what feels right for you, not what Instagram tells you that you should be doing.

Do you train on holiday or do you prefer a complete break?

“Sweat is just fat crying.”I spotted this in the hotel gym on holiday, it’s a perfect example of the kind of fitness mes...
15/06/2026

“Sweat is just fat crying.”

I spotted this in the hotel gym on holiday, it’s a perfect example of the kind of fitness messaging I’d happily leave behind.

Because sweat isn’t fat crying.

Sweat is your body’s way of cooling itself down.

And exercise isn’t a punishment for having body fat.

The problem with slogans like this is that they reinforce the idea that movement is only valuable if it makes you smaller.

That the goal of exercise is to wage war on your body.

That fat is something bad that should be eradicated.

But after years of coaching women, especially those in perimenopause and menopause, I’ve seen what happens when people stop viewing exercise as punishment.

They become more consistent.

They enjoy it more.

They get stronger.

They build confidence.

They improve their health.

And ironically, they’re far more likely to stick with it long term.

I don’t train because I hate my body.

I train because I want to be able to lift heavy things, walk the dog, travel with my husband, go to gigs with my daughters, stay independent as I age and continue proving to myself that I’m capable of more than I thought.

Exercise doesn’t need to be a punishment for what you’ve eaten or how you look.

It can simply be a celebration of what your body can do.

What’s the worst fitness slogan you’ve ever seen?

Things I do as a perimenopausal women that wellness wankers would be horrified to learn about me 😱I eat carbs.I occasion...
14/06/2026

Things I do as a perimenopausal women that wellness wankers would be horrified to learn about me 😱

I eat carbs.

I occasionally drink alcohol (sometimes to excess 🤪)

I don’t detox.

I don’t do juice cleanses.

I don’t buy supplements because an influencer told me to.

I don’t fear bread.

I don’t start my day by grounding barefoot in the garden while facing the moon.

I don’t believe every symptom is caused by seed oils.

I don’t think cortisol is the reason for absolutely everything.

And despite all of that…

I’m stronger than I’ve ever been.

I have plenty of energy.

I enjoy my food.

And I have a healthy relationship with exercise.

Funny that.

Sometimes the healthiest thing you can do is ignore the nonsense, focus on the basics, and stay curious enough to question anyone promising a miracle cure.

Another day of being convertible wankers 😜 More cappuccino freddos, more Fanta lemon, more Greek salad (I’m 90% Greek sa...
13/06/2026

Another day of being convertible wankers 😜
More cappuccino freddos, more Fanta lemon, more Greek salad (I’m 90% Greek salad at this point 😋) more befriending cats and today it was goats 🐐 too 🥰

Lovely little day exploring, drinking cappuccino Freddos and lemon Fanta, eating moussaka and trying to befriend Greek c...
12/06/2026

Lovely little day exploring, drinking cappuccino Freddos and lemon Fanta, eating moussaka and trying to befriend Greek cats 🐈 😂

What I’ve learned about nutrition as a perimenopausal woman 🍽️Despite what social media would have you believe, you don’...
10/06/2026

What I’ve learned about nutrition as a perimenopausal woman 🍽️

Despite what social media would have you believe, you don’t need to eliminate entire food groups, survive on supplements, worry about your metabolism slowing down or fear every ingredient with more than three syllables.

What actually helps:

- Eating enough protein
- Drinking plenty of water
- Including fruit a variety of fruit and vegetables everyday (no, you don’t need to fear fruit despite what The Glucose Goddess says 🙄)
- Eating carbohydrates without guilt
- Minimising alcohol most of the time (which occasionally means telling my inner feral party girl to calm the f**k down….😜)
- Planning ahead when life gets busy
- Focusing on consistency rather than perfection

The biggest lesson?

Nutrition should support your life, not take over it.

The goal isn’t to eat “perfectly”.

The goal is to eat in a way that helps you feel good, perform well, and still enjoy dinner out with friends.

What I learned during my 4-week deficit 👇This time, being in a calorie deficit didn’t feel like a punishment.A few years...
09/06/2026

What I learned during my 4-week deficit 👇

This time, being in a calorie deficit didn’t feel like a punishment.

A few years ago, I’d have approached it with an “all or nothing” mindset. I’d have been either perfectly on track or completely off the rails.

This time was different.

I’ve spent a lot of time working on my body image and my relationship with food, and it showed. I stuck to my deficit most of the time, but I also enjoyed social occasions without spiralling into “f**k it mode” because one meal wasn’t perfectly tracked.

The result?

✅ Lost 2kg
✅ Continued to fuel my training
✅ Maintained my strength
✅ Felt more comfortable in my clothes
✅ Didn’t spend four weeks feeling hungry and miserable

For me, that’s a much bigger win than the number on the scales.

Now it’s time for a holiday. I won’t be tracking calories while I’m away, but I will be mindful, enjoy myself and make the most of all the delicious Greek food on offer. 🇬🇷

Because the goal isn’t to be “good” for four weeks.

The goal is to build habits that work in real life, including holidays, birthdays, meals out and everything in between.

☺️💪🏻

A huge thank you to for supporting me 🥰

Weekly Wins 😁This week’s biggest win was hitting a front squat PB of 69.5kg! 🎉The original goal was to hit 70kg for a si...
08/06/2026

Weekly Wins 😁

This week’s biggest win was hitting a front squat PB of 69.5kg! 🎉

The original goal was to hit 70kg for a single rep, so to get 5 sets of 1 rep at 69.5kg feels like a huge step in the right direction. Sometimes progress doesn’t look exactly how we imagined it would, but it’s still progress all the same.

The rest of the week has been a mixture of the usual juggling act:
🐶 Dog walks
💻 Work
👨‍👩‍👧‍👦 Family time
✈️ Getting everything organised for our holiday

Nothing particularly glamorous, but that’s real life. Most of our results come from what we do consistently during the ordinary weeks, not the extraordinary ones.

A PB in the gym, quality time with the people (and dogs!) I love, and a holiday on the horizon. I’ll take that as a successful week. 🙌

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