Home

Home

Home of the UK's Most Popular 28-Day Challenge for Women Over 30

Our proven ‘FBL 3F ‘ holistic fitness system transforms the lives of ladies over 30 through challenging workouts & tasty food recipes that leave you stronger, fitter, more toned & more confident in all areas of your life.

3 Steps to a Fitter, Healthier, More Confident You

Step 1: Find Your Nearest Location

Click here to see where we’re currently running our private ladies-only programs. New locations are being added all the time!

Step 2: Apply for the 28-Day Challenge

Our 28-day challenges fill up fast! Apply early to secure your spot and kickstart your transformation without delay.

Step 3: Chat with a Local Coach

One of our friendly coaches will contact you to answer any questions and guide you through your first steps. We’re here for you!

Home of the UK's Most Popular 28-Day Challenge for Women Over 30

Our proven ‘FBL 3F ‘ holistic fitness system transforms the lives of ladies over 30 through challenging workouts & tasty food recipes that leave you stronger, fitter, more toned & more confident in all areas of your life.

The FBL 3F System

We know there’s no shortage of fitness programs out there claiming to change your life in 7 days or promising “quick fixes.” But at Fitter Body Ladies, we do things differently. Because we understand what it’s really like to be a busy woman over 30 juggling family, work, stress, and everything in between.

 

Phase 01: Focus

Before we touch a dumbbell or swap out a single meal, we start with the real root of transformation: your mindset. Most programs skip this and it’s why they fail in the long run. If you're constantly battling stress, low energy, or emotional eating, no workout or meal plan can stick. That’s why Phase 1 of our FBL 3F System is all about getting your head in the right place first. You’ll learn how to quiet cravings, reduce stress, and rewire your habits so you can finally think, feel, and act like the confident, healthy version of you that's ready to come out. Once your mindset shifts, everything else starts falling into place.

Phase 02: Fitness (Made Fun)

Let’s be honest. Dragging yourself to a gym you hate, doing exercises that make you feel awkward or exhausted, isn’t just miserable… it’s unsustainable. At FBL, we do things differently. You’ll train in small, welcoming groups of women just like you. Same stage of life, same goals. The workouts are challenging but fun, designed to energise you, not wipe you out. And because you’re enjoying yourself, you’ll naturally stay more consistent. No more relying on willpower alone. Plus, the friendships you’ll build here? They’re a secret ingredient most fitness plans can’t offer.

Phase 02: Food (Family-Friendly Plans)

If you've ever felt guilty for enjoying a slice of bread or stressed about making two different dinners every night, you're not alone. The truth is, most diets don’t work because they’re too restrictive and unrealistic. Especially for busy mums. That’s why we’ve created a nutrition system that’s flexible, delicious, and sustainable. No weird powders, no calorie counting, and no separate meals from your family. Just simple, nourishing food that fits into your life and actually helps you enjoy eating again. Designed in collaboration with top UK nutritionists, our food plans fuel your body, support your workouts, and still leave room for real life.

Backed by Experts. Recognised for Excellence.

At Fitter Body Ladies, we’re proud to go beyond just fitness. We believe in doing things the right way. That’s why we’ve aligned ourselves with trusted organisations that reflect our values and high standards.

British Franchise Association

We are proud members of the BFA which is the only regulatory body in the UK for franchises. Its aim is to promote ethical franchising practice in the UK and help the industry develop credibility, influence and favourable circumstance for growth. It does this with a strict standards based approach to membership of the association.

Menopause Movement

We have partnered with The Menopause Movement as a commitment to our coaches becoming certified experts on the menopause. This is so we can support our members into menopause. Offering expert guidance on things like exercise, nutrition and mindset as their body and health goes through change.

From Frustrated Mum to Fitness Movement Founder

A real-life story of self-doubt, a drunken idea, and a nationwide transformation.

Hi, my name is Alex and I used to be overweight.

I’ve always struggled with my weight and felt body conscious, but this was compounded when I had child number 2, Georgina.

I lost my baby weight that I had put on with our first child, Harrison, quite quickly and relatively easily. But this was not the case after Georgina.

I tried joining a normal gym (this was back in 2008 so there wasn’t quite as much choice as there is now).

But it was a horrible experience.

I remember the first time I walked in – everyone seemed to know what they were doing.

And it felt like everyone just stopped and looked at me as I walked nervously towards the cross-trainer area. (I know now that this was just in my head, but at the time it felt very real.)

Then on my 3rd visit, I bumped into someone that I knew and hadn’t seen for a few years (before I had kids) and even though they were being polite, in my head I felt like they were judging me – as if to say “how did you let yourself get like this?”

I gave it a month of 4 times per week on the cross-trainer and hated every minute of it.

But thought that a significant weight loss would make it worthwhile. When I got back home after my 16th gym session to weigh myself, I could have cried – I had only lost 2lbs.

“F**K this!! I want a personal trainer.”

I started to Google local Personal Trainers in Northampton. They seemed like the perfect solution.

  • They would coach me to exercise properly and to push myself.
  • They offered help regarding my nutrition.
  • They would help me to stay motivated.
  • They would hold me accountable by taking regular measurements (not just weight).

I reached out to a couple and then got a nasty surprise.

It would cost between £450 and £600 per month for 3 sessions per week.

I was on maternity with an extra mouth to feed and we just couldn’t afford it.

We had a few drinks that night (me and my husband Ricky, not me and the kids), and came up with a crazy drunken idea of starting our own fitness business.

I was working in event management and my husband in financial services! – perfect, right?!

We kinda figured that there must be other ladies out there that had a similar problem to me.

And our drunken sketched-out solution was something called ‘Small Group Personal Training’.

We would offer the same benefits of Personal Training…

  • Coach each person to exercise properly and safely whilst also pushing them.
  • Help with nutrition to complement the exercise and to increase energy levels and accelerate fat loss.
  • Help them to stay motivated and focused.
  • And hold them accountable by taking regular measurements.

The only difference being that we would offer this service to small groups of ladies over 30 rather than 1-2-1.

Which would allow us to reduce the cost of Personal Training by over 80%.

We then sat on the idea for 3 years!

We just didn’t have the confidence or belief to leave our careers (we were both in our 30’s) and have to start all over again in a different industry.

During this time, I had been experimenting on myself and my husband with different types of exercises, different types of nutrition and different ways of staying focused.

As the weight came off and my knowledge started to increase, my confidence started to grow and my self-belief came back.

And then in early 2012, when everyone was gearing up for the London Olympics and health and fitness seemed to be on everyone’s radar, we took the plunge and officially opened in July 2012.

Fast forward 12 years and we now have 20 locations across the UK and we have helped 1000s of women like you and I, lose weight, feel more confident and achieve things they thought they never could!

Alex Knight

Mum of 2, Creator of Fitter Body Ladies

Latest from the Blog!

Frequently Asked Questions

How Much Is the FBL 28-Day Body Transformation Programme?

Our programmes start from as little as £2 per day, going up to £3.30 per day depending on what suits you best. The easiest way to find the right option is to get in touch and we’ll talk you through it.

Company number: 11074695

Contact Us:
Locations