Fit With Lainey

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Fit With Lainey We want EVERYONE to feel confident in themselves and their body through health and fitness.

Unlike most coaching services, my bespoke fitness and nutrition programs are designed to fit around your lifestyle, goals and fitness level including round the clock whats-app support. We are all about the long-term lifestyle changes and learning to love your body. Anyone no matter how busy you think you are can get in shape and improve their health. SUPPORT, SUPPORT, SUPPORT - It's the MISSING INGREDIENT which is why we don't sell generic, off the shelf plans, (YOU ARE NOT AN ALGORITHIM) and why we provide UNLIMITED SUPPORT and only take on a set number of clients each month.

Looks like a pretty innocent breakfast, right? 👀Big plate, little pancakes, fruit, yoghurt and a few small bowls of topp...
01/10/2026

Looks like a pretty innocent breakfast, right? 👀

Big plate, little pancakes, fruit, yoghurt and a few small bowls of toppings… it doesn’t look like a huge amount.

But if I scraped this plate clean, I could easily be eating around 1,200+ calories — potentially around ⅔ of my daily intake in one meal.

And that’s not me saying it’s a “bad” breakfast. I don’t eat like this every day!

It’s simply a great example of why understanding your food matters.

Weighing and tracking your food for a period of time can teach you so much about portion sizes, calorie-dense foods and whether you’re actually over- or under-eating.

You don't need to weigh your food forever.
Sometimes you just need to understand it first. ❤️

MY 8 FAVOURITE SHOULDER EXERCISES 💪🏼When I design training plans, for myself or my clients — I always try to build in a ...
23/09/2026

MY 8 FAVOURITE SHOULDER EXERCISES 💪🏼

When I design training plans, for myself or my clients — I always try to build in a little flexibility.

Because life happens. Plans change. Schedules get squashed. And sometimes you simply don’t have time to get yourself to the gym for a full workout.

That’s why I love having a workout or two in the plan that can be done at home OR in the gym. 🙌🏼

Shoulders are one of my favourite muscle groups for this because you really don’t need loads of fancy equipment to get a good session in.

I personally prefer free weights for shoulders, partly because of an old rotator cuff injury. Dumbbells allow me to position each arm slightly differently and work around what feels comfortable for that shoulder, whereas fixed machines can sometimes force me into a position that aggravates it.

And ladies… let's talk about WEIGHT.

If you're moving that dumbbell from A → B with absolutely no effort, no control and no challenge… chances are it’s too light.

You don't need to lift the heaviest weight in the gym — but you DO need to challenge yourself.

Those final 2–3 reps of a working set should feel really challenging…

You should be concentrating.
You should be slowing down.
You might be shaking.
And yes… you might even pull that ugly gym/sex face. 😂

THAT is training.

If every rep feels easy, your body has very little reason to adapt.

So choose a weight you can control with good form, but where those final reps are genuinely challenging.

Because progress requires challenge.

Save this carousel for your next shoulder session and give these 8 exercises a go! 💪🏼

And remember — you don't need a perfect schedule, a fancy gym or a 90-minute workout.

You just need a plan that fits your life. ❤️

DM ME IF YOU ARE INTERESTED IN WORKING WITH ME

🎄 READY TO FEEL AMAZING BY CHRISTMAS? 🎄I’m opening up a very rare 10 spaces for new online weight & fat-loss clients! 👀A...
21/09/2026

🎄 READY TO FEEL AMAZING BY CHRISTMAS? 🎄

I’m opening up a very rare 10 spaces for new online weight & fat-loss clients! 👀

And because I only work with 10 clients at any one time, I don’t often advertise for new coaching spots…

But this month, I am! 🔥

Your plan.
Your lifestyle.
Your goals.

No ridiculous diets.
No hours of cardio.
No “start again Monday” mentality.

Instead, you’ll get a completely bespoke 12-week coaching plan built around YOUR life, commitments, preferences and goals.

🏋️‍♀️ Gym-based training
🏠 Home workouts
🔄 Or a blend of both

🥗 A healthy, sustainable approach to nutrition
📲 Unlimited WhatsApp support
💪 Training designed around your goals
🧠 Accountability, guidance & adjustments along the way
❤️ A plan that fits INTO your life — not takes it over

AND… get 1 FREE MONTH of coaching when you purchase a 12-week plan!

That means we’re not just thinking about getting you through the next few weeks…

We’re building habits, confidence and results that take you right through the festive period and into the New Year.

Imagine getting to Christmas feeling stronger, fitter, healthier and more confident in yourself without spending December feeling like you’re “being good” or constantly starting over.

🎄 I only have 3 remaining spaces for this year.

If you’ve been waiting for the right time to start…

This is your sign.

📩 DM me and I’ll send you the details, or go straight ahead and complete my no obligation questionnaire in my bio.


20/09/2026

6 MONTHS OFF… AND WE’RE BACK. 🏋️‍♀️🔥

Today I officially got my gym membership reinstated after receiving my official back, piriformis and sciatica diagnosis and MRI Scans so I decided it was time to stop talking about getting back into weight training and actually DO IT.

But I didn’t just walk in and wing it.

I started with a plan. 👇🏼

📋 12-week programme
💪 Hypertrophy focused
🔄 2-week training cycle
🏋🏼‍♀️ Cables + free weights
📈 Progressive approach
🧘🏼‍♀️ Bringing my Pilates breathwork into my lifting

The first 6 weeks are about getting back into the rhythm, rebuilding consistency and using exercises I genuinely enjoy. Then Phase 2 gets a little more strategic.

I’m excited.

I’ve spent the last few months doing plenty of Pilates, walking and staying active, but I’ve missed that feeling of progressively lifting heavier and watching your body get stronger.

So this is my Winter Sun programme — and I’m treating myself like one of my own clients.

Because whether your goal is fat loss, muscle growth, getting stronger, improving your fitness or simply feeling better in your body…

You need a plan, consistency and patience.

Now let’s see what 12 weeks can do. 👀🍑

WomensFitness StrengthTrainingForWomen GymMotivation FitnessJourney AberdeenFitness ScotlandFitness PilatesAndStrength FitnessCoach

11/09/2026

Every 4–6 weeks, I have a little break between my Pilates blocks… and there’s a pretty good reason for it. ✈️🌞

My husband now lives and works in Baku, which means I get to sneak away for lots of sunshine, exploring and quality time together. 🥰

I get asked ALL the time what Baku is actually like, and honestly… it’s really difficult to describe. It’s completely unique. 🇦🇿

But one thing I can say for sure — I’d 100% recommend it as a place to visit. There is SO much to see and do, and every time I come here I seem to discover something new.

So, here’s a little snapshot of a typical morning for me…

I get up and walk into work with my husband, then head over to the Port of Baku for coffee and croissants ☕🥐 before making my way along the Boulevard.

And this morning was HOT. 🔥 It was already seriously warm by 8am!

I’d planned to walk all the way to the huge flagpole, but when I realised I was already approaching the 2-hour mark… I decided my sensible brain should probably win this one 😂 Especially when I still had the walk back!

The Boulevard is one of my favourite places to wander. There’s always something happening, something to look at or another little corner I haven’t discovered yet.

The Azerbaijani people are incredibly friendly, and I always feel really safe wandering around on my own. ❤️

The only challenge at the moment is getting around with roads already starting to close ahead of the Formula 1 Grand Prix later this month! 🏎️😂

So there you have it… a very ordinary Baku morning for me — coffee, croissants, sunshine, LOTS of steps and a little bit of exploring. 🌞☕🥐

cardio

09/09/2026

5 MINUTES OF PREP. 4 PROPER MEALS. ZERO BRAINPOWER REQUIRED. 👏🏼

If you want to eat well but don’t want to spend your entire evening meal prepping… this is for you. 🙌🏼

These Maggie bags make it ridiculously easy to throw together a whole-food, balanced meal without having to think about recipes, portions or what goes with what.

✔️ Protein
✔️ Fibre
✔️ Quality carbs
✔️ Healthy fats
✔️ LOADS of flavour
✔️ 5-minute prep
✔️ 30–40 minutes cooking

Basically… healthy eating made lazy. 😂

And honestly, I’m here for anything that makes eating well feel easier, not harder.

💾 SAVE this for your next busy week
👯‍♀️ SEND it to someone who says healthy eating takes too much time
❤️ Follow for more realistic food, health & fitness tips that actually fit into real life.

WholeFoods BalancedMeals EasyRecipes HealthyFoodIdeas FitnessFood NutritionTips HealthyLifestyle MealPrep QuickMeals FitFood

07/09/2026

I hate running. There, I said it. 😂

As a fitness coach, you’d probably expect me to be someone who lives for a 7am run…

I’m not. Give me Pilates, lifting weights or a proper strength session any day!

But when I’m in Baku visiting my husband, I’ve started making myself get out early and explore the city on foot — and this morning was definitely worth it.

Baku is getting ready for the , so the city is already transforming. Roads are closing, grandstands are going up and there’s a completely different buzz around the streets.

And it reminded me of something I tell my clients all the time:

Fitness doesn’t have to look one particular way.

You don't need to love running. You don't need to spend hours in the gym. And you definitely don't need to punish yourself with endless cardio to lose body fat.

For most of my clients in and across Scotland, the goal is simple: build a body you feel confident in, lose the unwanted body fat, get stronger and create habits you can actually maintain.

And yes… sometimes that might even mean doing something you don't particularly enjoy. 😂

But you don't need to become a runner to get fit.

If you've been saying “I really need to get back on track” maybe this is your sign.

Drop me a 🔥 or send me a DM and let's have a chat about what you're trying to achieve.

For only the 2nd time this year am taking on new clients 💪

01/09/2026

My morning routine… but without the fake influencer sh*te. 😂

You know the ones…

“Good morning guys…”
Yawns beautifully into the camera.
Throws open the curtains.
Stretches seductively while the sun magically streams through the window.

Yeah… I’ll spare you that.

I’m a big believer that what you choose to do in the first couple of hours after waking can set the tone for your entire day.

And honestly, when I think back to my old routine, it horrifies me.

I used to get out of bed, get dressed and be heading to work within an hour.
No time to wake up. No time outside. No time for myself.

Just GET UP. GET READY. GO.

Now, especially as I’m an office worker for the rest of the day, I’ve made my mornings about ME before everyone else needs a piece of me.

This routine started during lockdown and I’ve never really gone back:

✨ Stretch
🐶 Get outside with the dogs
☀️ Fresh air + a bit of Vitamin D
🐾 Dog cuddles (obviously the most important part)
☕️ Coffee
🚿 Shower
💻 Then… work

It’s not glamorous.
There’s no silk dressing gown.
No perfectly positioned camera.
And I definitely don’t wake up looking like I’ve just been professionally moisturised. 😂

But I feel better for it.

And that first couple of hours where I’m not rushing, scrolling, answering messages or immediately thinking about work?

Absolutely priceless.

Me first.
Then the rest of the world can have me. 😂🤍

Finally I received my formal diagnosis... turns out all my back, sciatica and piriformis issues all stem from hypermobil...
31/08/2026

Finally I received my formal diagnosis... turns out all my back, sciatica and piriformis issues all stem from hypermobility 🙈..

Can't wait to get back into the gym, now I know how to minimise pain or make it worse.

Gym Posts incoming...

In the meantime just a carousel of August Abs

#

Simple doesn’t mean lackingTonight’s plate: Steak + cabbage + broccoli + peas.Nothing fancy. Nothing complicated. Just a...
19/08/2026

Simple doesn’t mean lacking

Tonight’s plate: Steak + cabbage + broccoli + peas.

Nothing fancy. Nothing complicated. Just a really solid, nutrient-dense meal.

🥩 Steak = high-quality protein, iron, zinc and B12

🥦 Broccoli & cabbage = fibre, vitamin C, vitamin K and a whole host of plant compounds

🫛 Peas = fibre, plant protein and carbohydrates for energy

And importantly…

protein + fibre + micronutrients = a meal that actually helps keep you satisfied.

I think nutrition can get overcomplicated.

You don't need a “perfect” meal or 17 different ingredients to eat well.

Sometimes it's just:

A good source of protein.
Plenty of plants.
Some colour.
Enough food to fuel you.

Simple food.
Proper nutrition. 🤍

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