The plf method

1-1 personal coaching

Specialist support for women who want a flexible structure that’s highly adaptive to your needs. For women who:

  • Women over 40

  • Perimenopause & post-menopause

  • Women who have struggled for years

  • Women who’ve tried everything

  • Women who want sustainable fat loss without restrictive dieting

  • Restricted or limited ability to exercise

  • Struggle with body/self-image and self-belief

  • Hectic work schedules

You usually don’t need more willpower or motivation, you do need a system/framework that fits your body and life

Apply here

what you’ll get

food/nutrition

Flexible, simple and sustainable nutrition

movement/fitness

For strength, health and moving well from your starting point that will make you feel confident and capable

coaching

One coach who gets to you know personally

Focusing only on what you need at the right time

Solutions, support, a safe space for feedback, accountability and adjustments

LIFESTYLE

Flexible structures to make you feel your best

faq’s

  • I recommend a minimum of 3 months to get the most out of coaching. You are required to give two weeks notice. There are no long term contracts. You stay because it works.

  • Yes you can, Meeting each other is part of the application process. I don’t let people sign up 1-1 without talking first to make sure we are a good fit. 

  • Fill in the application and tell me about you and your goals and then we’ll talk to see if we are a good fit. There is no obligation.

  • It begins with your application → video call → acceptance → consultation to get to know you better → I create your personal programme.

    In your first week your programme is explained, any adjustments are made, and I make sure you are confident with what you’re doing.

    Coaching support gives you regular communication and feedback, plus mindset and behaviour change, and adjustments to your programme.

    If you have any other questions fill in the application and I’ll talk you through the process

  • Summary

    • Communicate openly and respectfully

    • Please do not share resources

    • No refunds will be given after signing up as you gain access to coaching and materials from day 1

    • Minimum commitment: 12 weeks.

    • Billed monthly, ongoing until cancelled (minimum 2 weeks notice).

    • Not medical advice—get GP clearance if needed.

    • Please read full Terms and Conditions and Privacy Policy on this website

    • Results are not guaranteed, but you’ll get my full coaching support.

PLF CLIENT words

“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 built muscle and strength which changed my body shape. My energy and mental wellbeing have increased hugely.”

T.M., NHS Consultant, Glasgow

“This journey has not only helped me lose body fat and gain muscle, but completely changed how I feel in my own skin. I have lost 5kg 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. Her encouragement, expertise, and practical strategies have made all the difference.”

Promise Benson Okoye, Entrepreneur and Founder, Glasgow.

packages

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.

You are unique and so is the support you need. The PLF Method 1-1 offers flexible coaching packages so you can choose the level of contact and depth that’s right for you.

  • £199 – £299 / month
    Pricing depends on the package you choose, with options for different levels of 1:1 support.

Every package includes:

  • Personalised coaching with Pamela

  • Weekly check-ins and ongoing communication

  • Nutrition and training guidance tailored to your body and goals

  • Access to resources and the PLF client community

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.

  • You won’t get meal plans, generic workouts, restrictive dieting, extremes or a quick fix

  • You will get lasting change which takes time and consistency from a proven framework, specialist coaching and results you can maintain

  • You can stop starting over again, feeling overwhelmed and like weight loss isn’t for you, stop getting results that don’t last, and end trying more things that don’t work

why an Investment

APPLY FOR COACHING