A woman with long, curly brown hair and fair skin wearing a black Nike sports top, smiling softly, against a plain white background.

1-1 personal coaching.

Lose fat, gain strength, and feel confident in your body.

Online 1-1 coaching for women who want strength, fat loss and lasting lifestyle change through training, nutrition and mindset.

This might be the first time in years you’ve put yourself first. You’re a woman with a full life, real responsibilities and demands on your time, so stopping the world isn’t an option.

That’s why you often end up exhausted, stretched thin and with nothing left for yourself.

The PLF Method helps you break that cycle.

We turn it around by applying your commitment and determination to improving your health, confidence, strength and body composition.

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“I’ve lost weight, but what i’ve gained is more important”

When you need 1-1.

Women come to me for 1-1 coaching after:

✓ Years of struggling with their body size, shape and image.

✓ A health scare or urgency.

✓ Confusion and guilt from years of yo-yo dieting.

✓ When old approaches stop working.

✓ When they need a lifestyle change.

What you get.

✓ The PLF Method gives you supportive, honest accountability and private access to your coach for clarity, direction and encouragement when you need it. 

✓ Everything is tailored to you, your life and schedule, so it finally feels doable, even on your busiest weeks. 

✓ You’ll have a highly flexible and enjoyable plan that fits your real life, without over-restriction or overwhelm.

✓ You’ll learn how to fuel and move your body long term, for change that lasts. 

✓ You’ll have simple systems and strategies that support you to stay consistent, confident and in control of your goals.

CLIENT EXPERIENCE

A woman with long blonde braided hair, wearing large sunglasses, pearl earrings, a cream-colored shirt, and red lipstick, sitting in a lavender field under a blue sky.

Working with Pamela over the past three months has been such a transformative experience. This journey of body recomposition has not only helped me lose body fat percentage and gain muscle, but also completely changed how I feel in my own skin. In this time, I’ve lost 5 kg and I genuinely feel stronger, healthier, and more confident than ever.

Pamela has been nothing short of amazing. She’s incredibly supportive, attentive, and truly understands how to tailor guidance to fit my lifestyle. The weekly check-ins keep me accountable and motivated, while the monthly calls give us a chance to dive deeper, review progress, and adjust plans where needed.

Her encouragement, expertise, and practical strategies have made all the difference, from workouts to nutrition and mindset. I’m so grateful for her commitment and can honestly say I’m excited to continue this journey with her guidance. If you’re looking for a coach who will not only help you achieve your goals but also make the process enjoyable and sustainable, Pamela is the one!

Promise Benson Okoye, Entrepreneur and Founder, Glasgow.

for women who.

VALUE.

  • A personal touch

  • Your time

  • Getting the best

  • Health

  • Personal growth

  • Freedom

WANT.

  • Improved body composition

  • Confidence

  • Lasting change

  • Feel like yourself and comfortable in your body

  • To live fully

  • Look after yourself inside and out

Why pamela.

I’m a 45 year old Mum and business owner with over 25 years experience in the fitness industry. I’ve experienced most things in life that make me the best person to support what you are going through.

My core areas of expertise:

✓ Women focused

✓ Fat loss

✓ Strength

✓ Nutrition

✓ Lifestyle changes

✓ Mindset work

✓ Confidence

My approach is an evidence and health based lifestyle approach with a high level of personal support.

transform how you look, feel and live.

how it works.

Apply → Complete the application form to tell me about you and your goals.

Initial Consultation call → If we’re a good fit we’ll dive into your challenges and make sure this is right for you. This call is free whether you join or not.

Complete Written Consultation → You’ll receive a detailed consultation and I’ll create your bespoke personal programme. We’ll set a day for your weekly written check-in.

Private Messaging Support → giving you access to quick answers and reassurance. We’ll arrange a suitable time for your monthly coaching calls.

First Coaching Call → I’ll explain your programme, make any adjustments, and make sure you feel comfortable and confident.

Coaching → We move forward together with structure, accountability, and my full support via feedback, check-ins, updates, calls and messaging.

your foundations.

fitness

Personalised strength based workout programme for your body. Movement targets for mental and physical health and goals.

nutrition

Unique targets adjusted to your progress and how you feel for energy, recovery and looking your best.

lifestyle

Habits, sleep, stress and daily routines to create a healthy life you love living.

what you’ll experience with 1-1 coaching.

Pamela L Fitness sharing success tips with women over 35 for better and healthier lifestyle and mindset. A woman with curly hair smiling and gesturing while sitting on a gray armchair against a stone wall in a room with wooden flooring.

your coaching structure.

How you’re coached

✓ Responsive private messaging for quick advice and answers

✓ In-depth weekly support with written check-ins and conversation

✓ Private monthly calls for personal contact and programme adjustments

£299/month

Spaces are limited to ensure a high standard of coaching service to each client.

There are 3 spots each month to take private clients who want to work more closely together with weekly calls. Please indicate this on form if you would like to know more.

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✓ A personalised strength programme for you to do on your schedule

✓ Personalised nutrition targets for your body and goals

✓ Targets that adapt to your changing body to keep you progressing and achieving

✓ Ongoing coaching to apply it all to your life in a way that excites and inspires you

✓ Tailored lifestyle habits covering sleep, stress and daily routine

Feeling confident coaching women to look and feel their best at any age with The PLF Method. A woman with curly hair wearing a black athletic outfit, standing indoors in front of a window showing boats and water outside.

how we work together.

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  • Pamela is amazing, she tailors her approach to your needs. You always feel supported to be the best version of yourself.

    Kind, compassionate with a good bit of challenge just what you need.

    The groups are very encouraging and great at sharing tips too.

    Joanne Murphy, COO.

  • I started working with Pamela because I wanted to feel stronger and healthier for my kids. It’s a great experience, I got stronger and felt more able to cope with everything life was throwing at me. I’ve lost weight, but it’s what I’ve gained that for me is more important.

    I gave up mid-week drinking and focused my energy on moving out of a career I found unfulfilling. It’s been a year so far and I’ve moved onto a job I love with vastly better prospects.

    Thank you Pamela for being there for the journey.

    Pamela Graham, Glasgow.

  • Pamela tailors my workouts to my own strengths and weaknesses.

    Week on week she encourages me to come out of my comfort zone and push myself further.

    Irene Gemmell, Paisley.

  • This has made a huge difference to my posture, strength and management because Pamela knew and understands exactly what and why I was having lots of issues.

    Hilary Lawlor, Aesthetician, Alloa.

  • Pamela digs deep into my challenges and really pushes me to be better.

    She absolutely demolishes all my excuses over snacking and missing work outs and she believes in me even when I doubt myself.

    Supportive, knowledgeable, and caring – she's more than a trainer, she's a life-changer.

    Charlie Clarey, London.

  • I was very hesitant and my fitness had declined. Slowly and steadily Pamela has enabled me build strength again. She listened carefully and adapted my programme to take account of my age and aches.

    I’ve regained confidence and knowledge. But it’s the expert knowledge that Pamela shares that makes the difference and makes her someone who is always on your side but enables you to achieve more than you thought possible.

    Pamela is a truly inspirational person.

    Anne Ross, Glasgow.

i love to tALK.

Complete the form to tell me about you, then we’ll schedule a free private consultation if we’re a good fit.

In the call we’ll discuss where you are now, where you want to be, and what support you need to get there in a way that excites and inspires you.

This call is free whether you become a client or not, I wouldn’t want to work with someone without meeting them first, and I don’t expect you to either.

£299/month

APPLY HERE

CLIENT EXPERIENCE

I was experiencing debilitating perimenopausal symptoms. I built muscle and strength which changed my body shape. My energy and metal wellbeing have increased hugely.

Pamela has given me a framework and tool kit to use to make choices about exercise, activity in every day life, food, meal preparation and nutrition.

I know to speak positively to myself and have a healthier attitude towards my body and self image.

T.M., NHS Doctor, Glasgow.

What’s included.

Community

You have complimentary access to every round of the 8 Week Plan and the Invested group, which means you have a team for peer support, sharing success and inspiration, friendship and togetherness. Being with women who want to see each other succeed is powerful and enhances your results.

Transformation

The transformation isn’t just what you see on the outside. When you’re consistent you begin to see yourself differently. True health comes from the inside out, how you feel shows.

Coaching experience

I create a unique and tailored coaching experience for you making this a life changing experience.

FAQs.

These FAQs are here to help you feel informed, confident and supported in your decision.

  • Fill in the form and book a call with me to find out. Meeting and getting to know each other is part of the application process.

    We have to know this is the best option for you and I am the right person to help you. If not I will help you find someone who is.

  • When you submit your application, I’ll invite you to book a call with me so we can talk more about you and how I can help you.

    There’s no obligation, this call is free to ensure we are the right fit for each other.

    Your form helps me understand you so I can guide you toward the coaching option that’s the best fit for you.

  • Yes. You’ll be supported to work on your energy and mindset so you feel better, and we’ll create an approach that works for you. Everything is tailored, nothing here is a ‘one size fits all’ plan.

  • If you’re ready for it, yes. Whether you want to begin gently or take bigger steps, this is what we’ll work towards together.

    Your commitment, excitement and goals guide our approach. I’m here to support you through every stage.

  • Payment of £299 is monthly and there is no contract. I want you to stay because you want to be here. You are only required to give one month notice to cancel.

    I recommend a minimum of three months 1-1 coaching to get the best start.

    After that, when you need less intense support you have the option to join Invested - monthly group coaching at £129 per month, or Momentum - community membership at £49 per month. You can access these options anytime.

    Momentum and Invested are only available to clients (i.e. after The 8 Week Plan or 1-1 Coaching).

M.G., Dentist, Glasgow.

“I’ve lost 2 stone (in 5 months) and it hasn’t crept back up.”

1-1 Client.

“My biggest change is giving myself credit for what i do instead of beating myself up.”

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