Fear is
a liar.
Move
anyway.
Strength, conditioning & performance coaching. Online and in-person.
50+
Women coached
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Strength, conditioning & performance coaching. Online and in-person.
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Philosophy
I'll be direct: you're going to build a body you're genuinely proud of. Strong, lean, and powerful. That's not a side effect — it's the point.
But the reason most people never get there — or get there and fall apart — is that the physical work is never just physical. What breaks consistency isn't a lack of effort. It's a broken relationship with follow-through.
So we build both. The body you want, and the person who can sustain it.
Looking good and performing well aren't different goals. Train for both.
Action restores self-trust faster than thought ever will.
Discipline from love outlasts discipline from fear — every time.
Most people don't fail because they can't. They fail because they stop.
The goal is independence. Not a dependency on a coach.
About
I've been training competitively since I was seven. Athletics, karate, futsal, endurance running, boxing. Sport was never a hobby — it was the place I felt competent when I felt invisible everywhere else. It taught me, early, that showing up matters more than feeling like it.
For a long time, that discipline was fear-driven. I trained to fix myself. Pushed hard, got top grades, earned a place in one of the UK's most competitive engineering programmes — and felt completely hollow. Eventually I was honest enough to admit I'd chosen the safe path, not my own. I left. That choice — alignment over prestige — changed everything.
I spent the next year going deeper. Studied UX design. Did a personal training and fitness instruction course, passed my exams. Had my first boxing fight. Ran a half marathon. And started doing the work I'd always actually wanted to do — fitness training. For five months I coached for free, testing and refining my methods until I could guarantee results every time. Then I built Grit & Grace around what worked.
I'm drawn to systems, structure, and understanding why things work — not just that they do. I coach the same way I think. Your independence is what I'm working toward. Not keeping you reliant on me.
Outside the gym
Reading, walking my dog, hiking, filming, writing, drawing, making things with wood and metal. Boxing, snowboarding, endurance running. And occasionally just sitting somewhere with a good view, thinking. :)
Women coached and transformed
Month programme minimum
Maximum clients at any one time
Tailored to you
Training Options
Different formats depending on where you are and what you need. In-person in Barcelona or fully online — the standard doesn't change.
Barcelona · In-Person · €50/h
€50 / session
Strength & conditioning, technique, real-time feedback. No commitment required. Good for those who already know their direction and just want quality coaching.
Book a sessionOnline · Flexible
Structured programming, your schedule
Built around your goals and adjusted weekly. For self-directed people who want proper coaching without geography getting in the way.
EnquireOnline or In-Person
Periodic in-person + ongoing online
Best of both. Structured remote coaching with regular in-person sessions. For longer-term development or clients moving between locations.
EnquireNot sure what fits?
We work out the right format on the consultation call. Free, 30 minutes, no pressure.
Apply for a callOnline or In-Person · 3 months
Setup — Pre-Start
Full intake form. Programme written from scratch — training split, exercise selection, sets, reps, progression. Nutrition framework set. Apps configured. Week one ready before we start.
Foundation — Weeks 1–2
Training begins. Non-negotiables established — sessions, nutrition targets, daily habits. Baseline strength and body composition recorded. The restart cycle breaks here.
Ignition — Weeks 3–6
Progressive overload applied. Volume and intensity increase weekly. Nutrition adjusted to training output. Habits compound. Energy improves. The shift becomes physical.
Momentum Conditioning — Weeks 7–10
Full programme reset — new stimulus, elevated targets. Momentum Conditioning protocol applied: action builds proof, proof builds trust, trust builds momentum. Body composition visibly shifting. Confidence follows performance.
Peak & Maintenance — Weeks 11–12
Final testing block. End-of-programme metrics compared against baseline. Maintenance plan built — training structure, nutrition targets, and habits designed to hold results independently long after the programme ends.
Most Popular · Online or In-Person · 6 months
Setup — Pre-Start
Full intake, baseline metrics, goal-setting. Training programme written from scratch. Nutrition framework established. Onboarding call. Everything ready before week one begins.
Foundation — Weeks 1–3
Training begins. Non-negotiables established — sessions, nutrition targets, daily habits. Baseline strength and body composition recorded. The restart cycle breaks here.
Ignition — Weeks 4–8
Progressive overload applied. Volume and intensity increase weekly. Nutrition adjusted to training output. Habits compound. Energy improves. The physical shift begins.
Momentum — Weeks 9–14
Full programme reset — new training split, elevated targets, renewed stimulus. Mid-point testing against baseline. Strength numbers climbing. Body composition visibly changing. Confidence follows.
Optimisation — Weeks 15–20
Training and nutrition refined based on 14 weeks of accumulated data. Peak intensity block. Deeper identity work — patterns, behaviours, and the mindset that makes results permanent rather than temporary.
Peak & Exit — Weeks 21–24
Final testing block. End-of-programme metrics compared against baseline — strength, body composition, performance. Maintenance plan built for full independence: training structure, nutrition targets, and habits that hold without a coach.
THE 90-DAY
ROADMAP CALL
What it is
A free 30-minute call. We map out your next 90 days — specific, structured, honest. You leave with clarity on what needs to change and how, whether or not we work together.
What it's not
A sales call. If it's a fit, we both know. If it's not, I'll tell you and point you somewhere useful anyway.
What you leave with
A clear 90-day roadmap. Clarity. The coaching comes after — only if it makes sense for where you are right now.
Free · 30 min
Results
Before this, I'd restarted more times than I could count and I felt very disappointed in myself. Twelve weeks in, I'm stronger than I've ever been, down two sizes, and I haven't missed a session. The physical results came faster than I expected. What surprised me was the quality of the calls and how she truly believed in me more than I believed in myself since day 1.
6-Month Programme · OnlineI'd been wanting to go to the gym for four years. Four years. I was just too scared to start. With Keila I felt comfortable from day one — we started with the basics and built from there. She also really helped me with the nutrition side to support my training. I actually understood what I was doing for the first time.
In-Person29 minutes to 25 minutes. One month. I'd plateaued so long I thought that was just my level. Turns out I just needed the right structure and someone who actually pushed. Four minutes off my 5k in four weeks. Crazy!! 🏃♀️
Running CoachingApply
Fill this in and I'll be in touch within 48 hours. If it's a fit, we'll jump on a free 30-minute call to map out your next 90 days before anything else.
Four spots. That's it.
Or reach out directly on Instagram:
@keila_appleton
Not sure which applies to you? Start with the roadmap call.
