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Nutrition & Fitness Programmes

While most weight management goals CAN be delivered through nutrition or diet interventions (who's heard the saying "abs are made in the kitchen"?), exercise plays a vital role in your sustainable, long-term health.


For this reason, we recommend that you commit to a regular fitness programme. How that looks will vary from one individual to another and will be dependant on your current level of fitness, ability, health status, and long term goals.   



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Your one-to-one coaching programme is tailored to suit your individual needs. It considers your current health and activity levels, your fitness goals, and your appetite for change. 


One-to-one nutrition and fitness coaching is for you:

  • If you have weight loss or body transformation goals

  • If you want a structured programme to follow

  • If you would benefit from the full support of a PT and nutrition coach

  • If you want to be held accountable

You'll receive: 

  • Help with your health and fitness goal setting - day one and on-going

  • Nutritional guidance to support you with those health goals

  • Tailored meal plans and prep guides

  • A training programme tailored to your individual needs and goals

  • Training in person, or online if preferred 

Click the button below to request a free 30 minute consultation and find out how we could help you on your health and fitness journey  


Jayne - satisfied client, Sahpe up and shine. Testimonial

This is the programme for you If you want to

  • get back into a regular pattern of training, 

  • lose a few pounds to kickstart your weight loss journey, or 

  • get into that perfect special occasion outfit.

The programme is designed to improve your energy levels and

reconnect you with your health and fitness ambitions.


The Shape Up & Shine Project combines tasty, health supporting nutrition with 

3 pre-recorded training sessions per week to deliver a reduction in body fat,

an increase in cardio strength, overall strength and flexibility. 


Where weight loss is a goal, the programme will help with that too! 


This 4-week programme provides you with: 

  • a goal setting plan

  • weekly meal plans with delicious recipes

  • weekly shopping lists

  • 3 pre-recorded training sessions per week hosted by a qualified PT

  • support to tailor the training where required

  • accountability

  • daily motivation

  • an online portal for progress tracking

  • a private F/B page for support


"Mind and lifechanging is how I would describe it. Old held beliefs

were dashed and Karen introduced me to a sustainable healthy eating

and exercising regime which I relished, as did my body. I feel healthier,

have more energy, sleep better, think more clearly, and have even lost a

few unwanted pounds in the process. (the icing on the cake for me! 😀)
This has given me a firm foundation upon which to learn and build upon. 

Thank you so much Karen Lawther and Gary Lawther from

3F Personal Fitness for your support and wisdom.

100% recommended for anyone who wants to learn how to treat themselves well!" 

                                                                                                    ~Jayne S 


Click here to see additional information and testimonials.

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Lunchtime Fillers is designed to make your lunch hour work for you!

Your perfectly packed workout and lunch programme! 

Lunchtime Fillers is a streamed, bi-weekly 30 minute workout that:

  • consists of primarily body-weight exercises 

  • requires minimal equipment

  • is varied and includes a mix of high intensity (HIIT) and strength training to improve your fitness, stamina, strength, and flexibility

  • is delivered via Zoom - no travel time required!

  • will soon be  your very favourite way to get 2 of your recommended 5 x 30 minutes of exercise per week!


You'll also receive a different healthy lunch recipe, in advance, every week that:

  • is bursting with flavours,

  • will refuel you post-exercise

  • will help power you through the afternoon

  • is delivered to your mail box on the Friday before your training

  • with an ingredient list and prep note that you can prepare in advance

  • can be pre-prepared or is super-quick to make 


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