I put together two free resources that are built around the most common questions I get from people getting back to training. Both are free, both are practical and both are built around real life.Your Simple Strength Starter
A simple training framework for getting back to the gym from movement patterns, two training sessions and a guide to know where to start.
You stop feeling like you're always trying to get back into shape and start feeling like someone who simply trains as part of what they do.Most people don't come to me because they don't know how to train. They come because they've started and stopped so many times they've lost trust in themselves. Life gets busy, something happens, the routine breaks and suddenly months have gone by and they're back at square one wondering if they can actually do this.What I coach isn't just training. It's rebuilding yourself back up the right way. Building the belief that you are capable of more than you think. Proving to yourself, week by week, that you can show up and keep going even when life makes it hard. Because that's what changes everything. Not the perfect plan, not the perfect week, but the evidence you collect about yourself every time you do the thing anyway.The physical results follow. They always do. But what stays with you is the confidence, the consistency and the realisation that this isn't something you do for a few weeks, it's just part of what you do now.
Who this is for?
This is for you if you're ready to get back into fitness and training and want to work towards something that matters to you.You've just finished the 8 Week Rebuild and want to keep the momentum going.You've been inconsistent for a while and know you need structure and accountability to stay on track.You're already training but want a programme that's actually built around your goals with someone supporting you so you're progressing and seeing the results you want.You want to get strong, fit, lose body fat and build towards something bigger than where you are right now. And you want to feel capable, in the gym and outside of it. Wherever you're starting from, if you're ready to show up consistently and want a coach in your corner week to week, this is built for you.
What's involved?
A fully personalised training programme built around your goals, your schedule and where you're starting from. It's adapted or progressed week to week based on your feeling and what's happening so you're always moving forward.Weekly check ins so I understand how your week went, what worked, what didn't and I adjust before the next week starts if needed.Feedback on your training and nutrition that's practical, honest and specific to you.Monthly review call to assess your progress, talk through what's working and plan the next phase together.Access to my coaching app for your programme, video demonstrations for every exercise, session logging, nutrition and check ins.
| Online Coaching | Price |
|---|---|
| Monthly | €150 |
Click the link below and book a call for a chat to see if it's right for you. We’ll talk through your goals and you can get a feel for how I work.
Who is this for?
This is for you if you want hands on coaching in person whether that's alongside online coaching or as a standalone option.In person sessions are where technique gets tightened up, confidence gets built and you get direct coaching in real time. Some people need that at the start to feel comfortable in the gym. Others use it strategically at key points in their training to accelerate progress.Sessions are available in two locations, Top Performance Fitness in Kilkenny and a private PT studio in Carlow.IN PERSON SESSIONS ONLY
Four sessions per month or eight sessions per month. Each session is fully programmed and progressive. Built around your goals and where you're at.IN PERSON AS AN ADD ON TO ONLINE COACHING
Already working with me online and want some in person support on top of that? Add sessions as and when you need them. Use them for technique work, confidence building or just to have someone with you at key points in your training.
| Personal Training | Price |
|---|---|
| 4 sessions per month | €160 |
| 8 sessions per month | €320 |
| Per session add on | €40 |
Click the link below and book a call for a chat to see if it's right for you. We’ll talk through your goals and you can get a feel for how I work.
Who is this for?
You used to train but life got in the way with work, family, stress, a setback and starting back feels harder than it should. You've lost your routine, your structure and your confidence in yourself.
What's involved?
Weeks 1–4: Show Up & Build Consistency
2 gym sessions per week, activity targets, nutrition awareness, weekly check-ins and feedback, habit and mindset coaching to break all-or-nothing thinking.Weeks 5–8: Push On & Build Momentum
3 gym sessions per week, cardio targets, nutrition and strength progression, fitness benchmarks, end of programme review call and plan for what's next.Throughout: weekly Monday check-ins, exercise technique feedback, access to my coaching app with your training programme and video demos.
How you'll feel by the end
Confident walking into the gym without overthinking it.In control of your training instead of starting and stopping.Stronger, more energised and consistent week to week. Proud of showing up even on the hard weeks.You are then set up and momentum is there to move to the next phase.
| 8 week rebuild | Price |
|---|---|
| Full payment | €150 |
| 2 split payments | €75 |
Fill out the enquiry form below and I’ll be in touch. We’ll talk through your goals and see if my coaching is the right fit for you.
"Karen made me a concrete plan from the off and has always been great to work around my busy schedule. I couldn't recommend her highly enough."Eamonn Power ⭐️⭐️⭐️⭐️⭐️
"I've gone from going for the odd walk to working out in the gym 3 times a week. I love feeling stronger and like I'm doing something positive for myself."Deirdre ⭐️⭐️⭐️⭐️⭐️
"She has really personalised my exercises and I have really seen the benefit to my running and triathlon performances this year."
Becky McGrath ⭐️⭐️⭐️⭐️⭐️
"I'm stronger and more confident in what I can achieve now. Karen is very knowledgeable and invested in what she does — she can be tough but she will get the best out of you."Siobhan Teahan Brennan ⭐️⭐️⭐️⭐️⭐️
"She has been very supportive and practical, encouraging me to push myself but always realistic."Anne Carroll ⭐️⭐️⭐️⭐️⭐️
"Going to Karen twice a week is the best investment I have made in my health."Aine Mc Grath ⭐️⭐️⭐️⭐️⭐️
I help people get fitter, stronger and healthier with training that fits into real life. After more than ten years in the fitness industry I've learned that people don't need extreme plans. They need structure, support and something that actually lasts.I know that because I've lived it. I was diagnosed with Lupus and Rheumatoid Arthritis in 2015. In 2019 I entered my first marathon and during training my RA spread. Running stopped completely. I had to go back to basics and rebuild from scratch, my first run back was one minute jogging, two minutes walking.Six years later, in May 2025, I crossed the finish line of the Limerick Marathon. That journey, the setback, the rebuilding, the slow progress that eventually got there is in everything I coach. I understand what it feels like to lose your fitness and not know if you'll get it back. I understand the frustration of feeling like you should be further along. And I know that the gap closes every single time you keep showing up, even when it's hard.That's the mindset I bring to every client I work with. Whatever level of support you need, you'll get an approach built around your life, your goals and where you're actually starting from.
Not quite sure yet?
If you have any questions pop them below and I will be back in touch.
