KF Fitness

KF Fitness Strength & Conditioning, Personal Training, Nutrition for Weight Management, Programming, Exercise Classes. Pre and Post Natal qualified.

Advanced Boxercise Instructor.

17/06/2026

Coach and client spotlight: Adrienne

Adrienne’s journey from the odd 3-5k to aid fat loss during lockdown, to her completion of a 100km ultra marathon in early May has been enormous - for both of us.

Her determination to constantly be pushing towards a bigger goal has been absolutely incredible.

From her first 25km race in 2023, to this years 80km event and then completing a 100km ultra, her consistency and commitment to the process have been amazing to witness.

What makes me most proud as her coach isn’t the distances she’s covering though, it’s how strong, capable and confident she feels doing it.

Strength training for endurance athletes matters. Intelligent programming matters. Recovery matters. And psychological resilience really matters!

And Adrienne embodies all of these.

As her Coach, it’s been a journey for me too. When she started training for her first ultra, I was studying for my S&C qualifications and endurance sport was completely outside my comfort zone. Every new training block still brings a new wave of imposter-syndrome.

But between her trust in me and my belief in her, she continues to not just get to the start line for her races, but over the finish lines too. Between us, we’re definitely doing something right!

Her new training block starts very soon, and we’re both excited for what lies ahead!

17/06/2026

Coach and client spotlight: Adrienne

Adrienne's journey from the odd 3-5k to aid fat loss during lockdown, to her completion of a 100km ultra marathon in early May has been enormous - for both of us.

Her determination to constantly be pushing towards a bigger goal has been absolutely incredible.

From her first 25km race in 2023, to this years 80km event and then completing a 100km ultra, her consistency and commitment to the process have been amazing to witness.

What makes me most proud as her coach isn’t the distances she’s covering though, it’s how strong, capable and confident she feels doing it.

Strength training for endurance athletes matters. Intelligent programming matters. Recovery matters. And psychological resilience really matters!

And Adrienne embodies all of these.

As her Coach, it's been a journey for me too. When she started training for her first ultra, I was studying for my S&C qualifications and endurance sport was completely outside my comfort zone. Every new training block still brings a new wave of imposter-syndrome.

But between her trust in me and my belief in her, she continues to not just get to the start line for her races, but over the finish lines too. Between us, we're definitely doing something right!

Her new training block starts very soon, and we're both excited for what lies ahead!

Ilkley's Influencers (the KF Fitness Edit) - Part 7 is the penultimate person to feature in this list of local professio...
08/06/2026

Ilkley's Influencers (the KF Fitness Edit) - Part 7

is the penultimate person to feature in this list of local professionals that I have worked with and alongside during my time as a Strength Coach in Ilkley.

Liam's role has an unusual title - he's a Myotherapist, a qualification well known in Australia where he qualified, but not so well known here!

Myotherapy uses a holistic approach combined with a range of hands-on (and off!) techniques to effectively assess, treat and manage soft and connective tissue injuries, pain and dysfunction. Liam's approach is thorough, considered and leaves no stone unturned to help his clients feel and move better, with less pain.

Liam and I met when he worked at at where he was treated to treating a number of my various soft-tissue complaints. He helped me to deal with some stubborn migraines too!

Our loss was 's gain though, when in October last year he moved to his own facility inside their excellent gym.

Despite now being "on the other side of Cringles" (if you're local, you know!) Liam's service and quality of treatment means that I still recommend him to clients, friends and family if they have an issue that I think he would be best placed to treat. He's a fantastic therapist, and a really lovely bloke too!

05/06/2026

Not all client wins are about hitting milestone PB's or competing in big events.

Christine started working with me in February - the result of "about two years of being nagged about it" by her son.

To be honest, I think she actually only agreed to come for a session to try to shut him up!

Suffering with almost constant hip pain and back pain, and living alone in a multi-storey house, her son was concerned for her ongoing independence, with her lack of general strength, mobility, balance and bone density being a potentially life-changing combination should she have a fall.

To say that she really wasn't looking forward to her first session would be an understatement, so I took it as a genuine compliment when she told me that it "hadn't been quite as awful as she's expected" at the end of it, and she even agreed to come back again the next week!

Four months on, Christine's progress has been huge. In February, she could manage 10 bodyweight squats to a box, elevated press ups at chest height and we spent a significant amount of time on learning how to perform a hip-hinge movement correctly.

Now, she's goblet squatting with a 10kg dumbbell, deadlifting 17.5kg, and the elevation of her press ups has dropped by around 30cm. But that's not the real win here...

Christine now actually quite enjoys her sessions! She probably wouldn't pick it out as one of her "top 10 favourite ways to spend an hour", but she genuinely feels fitter and stronger than she has for years - moving better, standing taller and has even felt like she's spending less time in pain each week.

Christine is going to be off for a few weeks now as she's having hip surgery next week, but her main concern when we've chatted is about losing the strength she's built whilst recovering, rather than about the surgery itself!

Good luck for your op Christine, and don't you worry - we'll surpass all these achievements in no time once your surgeon discharges you back to me!

Ilkley's Influencers (the KF Fitness Edit) - Part 6Sam is the newest practitioner to join Felicity and Jacqui at Flow Os...
01/06/2026

Ilkley's Influencers (the KF Fitness Edit) - Part 6

Sam is the newest practitioner to join Felicity and Jacqui at Flow Osteopathy, but he brings a different set of skills and an impressive background with him to complement and add to what the clinic can offer.

Sam is an experienced and highly qualified Sport & Exercise Medic and he splits his time between Flow Osteopathy, prestigious Grantley Hall, and working with professional athletes at Bradford City Football Club!

Sam is able to diagnose injuries and provide effective rehab planning and support, alongside targeted soft-tissue treatment and sports massage, all delivered with a calm, focused and encouraging style.

To arrange an appointment with Sam, follow the link in the bio.

Creatine is still one of the most misunderstood supplements in female fitness.A lot of women avoid it because they think...
27/05/2026

Creatine is still one of the most misunderstood supplements in female fitness.

A lot of women avoid it because they think it causes excessive weight gain, bloating, or a “bulky” look… but that’s not what the research shows.

Creatine’s primary role is helping regenerate ATP, the body’s immediate energy source during short-duration, high-intensity activity.

That means it’s particularly relevant for:
• Strength training
• Sprinting
• Plyometrics
• High-intensity intervals

Supplementation has consistently been shown to improve:
• Strength output
• Power production
• Training capacity
• Recovery between repeated efforts

And importantly, women may actually have more to gain than people realise.

Women typically store slightly lower amounts of intramuscular creatine compared to men, partly due to lower total muscle mass and lower dietary intake (especially in low red meat diets).

Emerging research is also looking at creatine’s role across different hormonal stages, including:
• The menstrual cycle
• Perimenopause
• Menopause

*particularly regarding muscle preservation, fatigue, recovery, and cognition.

The “weight gain” people often worry about is primarily intracellular water retention inside muscle tissue, not fat gain.

And despite outdated myths, creatine monohydrate is one of the most extensively researched and safest supplements in sports nutrition when used appropriately in healthy individuals.

The evidence-based recommendation remains simple:
• 3–5g creatine monohydrate daily
• Taken consistently
• Combined with progressive resistance training

Not magic.
Not hype.
Just well-supported sports nutrition science.

OUR NORTH YORKSHIRE RETREAT 2027 WAITLIST NOW OPEN!Slow mornings. Full cups. Cool water. Deep breaths. Days that flow be...
22/05/2026

OUR NORTH YORKSHIRE RETREAT 2027 WAITLIST NOW OPEN!

Slow mornings. Full cups. Cool water. Deep breaths. Days that flow between strength and stillness, creativity and exploration, shared meals and quiet moments, laughter and reflection.

This is what our retreats feel like. A chance to step away from the noise, move your body, clear your mind, reconnect with yourself and be around other like-minded people who just get it. Simple, grounding, unforgettable.

And we’re doing it all again in 2027…

Same place. Same hosts. Same core values.

After the incredible response to our recent retreats, we’re opening up early registration now for those who don’t want to miss out next time.

Register your interest today to get:
– First refusal on places
– Access to limited early-bird pricing
– Flexible payment plans

If mornings like this, time to reset, and days that feel this good are calling you… this is your sign!

Register your interest now via the link or DM us “2027” and we’ll send you the details.

This is what happens when training stops being random and starts being personal.A programme built around your lifestyle....
20/05/2026

This is what happens when training stops being random and starts being personal.

A programme built around your lifestyle.
Support that keeps you accountable.
And a process that actually makes you enjoy the journey.

The result? Feeling stronger, more confident, and in the best shape you’ve ever been.

If you’re ready to make that change, you know where I am!

19/05/2026

A few days can change a lot.

Our recent weekend retreat was full of the kind of moments that remind you to slow down, take a breath and reconnect with yourself, with nature and with other people.

Our days were filled with yoga, strength, workshops, cold water swims, incredible food, creative workshops, conversations that went far deeper than small talk, laughter, reflection and a real sense of calm.

One guest described the weekend as:
“A wonderful, wholesome and healing retreat.”

Another shared:
“I returned home feeling calmer and motivated to make some life changes.”

That’s the magic of stepping away from everyday life for a moment, giving yourself permission to pause, reset and just be.

We’re so proud of the welcoming, supportive atmosphere that was created over the weekend. No pressure, no judgement, just encouragement, connection and space for everyone to experience the retreat in their own way.

To all the incredible women who spent the weekend with us, Thank you for bringing such warmth, openness and energy. We already can’t wait to do it all again!



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Heavy Metal Gym, Riverside Business Park, Dansk Way
Ilkley
LS298JZ

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