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Cara Friday Personal Trainer

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United Kingdom
Rainham
Cara Friday Personal Trainer

Level 3 Personal Trainer offering 1 2 1 and group sessions. Fully insured
Level 3 Exercise Referral
Indoor Group Cycling Instructor
DanceFit Instructor

08/03/2026

Happy international women’s day!

As a personal trainer and coach I see daily women in the gym who just want to be a better version of themselves whether that’s weight loss/gain, eating better, increasing stamina, improving strength etc.

Times have changed where women feared weight training and only stuck to cardio however there can still be some anxiety around it, so here’s a few facts as to why women in particular should include some form of resistance/weight training into their routine.

And if you’re thinking “oh that’s great but I have no idea how to get started” then drop me a message and we’ll get you started on your journey!

04/11/2025

It’s almost that time of year again! ⁣🎁
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Struggling to think of something to get a loved one for Christmas? Or trying to give ideas to people on what to buy you? ⁣
Then how about a personal training gift voucher! ⁣
All sessions include an initial consultation to get to know the person and establish goals. ⁣
Can be brought as single sessions or packages.⁣ Or why not pair up with a family member, partner or friend and support each other to achieve your goals.
Message me for more information or come see me at
Gillingham +

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09/10/2025

Introducing “Prep Packages”

Packages designed in preparation for whatever you have coming up. Whether it’s an event or just preparing for your future.
Also introducing the performance prep package, designed for performers who want to improve their stamina and fitness for their next performance or audition season.
Each package includes a full consultation, nutritional guidance, body stat analysis and personal training sessions all designed specifically for you.

Additional programming also available for in your own time.

Message for more information and pricing! Or come see me at Gillingham+

05/10/2025

Full day of eating on a day off.
So I eat mainly the same on a day off as I do when working/training. I still make sure I get my protein in but of course allow some treats too!

⭐️Breakfast - Protein porridge using protein powder, frozen berries, banana and sprinkle of granola

⭐️Mid morning snack - Mocha and a homemade oat muffin

⭐️Lunch - Chicken salad and a gluten free ciabatta roll

⭐️Mid afternoon snack - Protein shake using protein powder and x2 dark chocolate rice cakes

⭐️Dinner - Salmon, wholegrain rice and vegetables

⭐️Dessert - Fuel chocolate muffin

30/08/2025

Class updates from next week 1st September! Gillingham

24/08/2025

Progress isn’t just about weight loss and visibly seeing results. It’s much more than that and some of my clients have proved that this week. Whether that’s clients making the effort to come into the gym early to get a session in before work or looking at their nutrition to see what changes can be made. Everyone is different and progress is different for everyone. If you need some extra guidance and support then drop me a message or come see me at Gillingham and let’s work together to establish your goals and your path to progress.

01/08/2025

⭐️August offer! ⁣⭐️
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Buy a pack of 10 PT sessions and get x2 free. ⁣
Offer applies to new clients only. ⁣
Existing clients, refer a friend and you both get a session for free!
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⭐️Recently joined the gym but have no idea where to start? ⁣
⭐️Lacking in motivation and struggling to reach those goals? ⁣
⭐️Comfortable in the gym but need support with nutrition and lifestyle? ⁣
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Then personal training could be exactly what you need! ⁣
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⭐️Free initial consultation included with body stats analysis. ⁣
⭐️Personalised programmes available. ⁣
⭐️Nutritional and lifestyle support and guidance. ⁣
⁣Drop me a message or come see me at Gillingham

28/07/2025

Now is a great time for sports! Not only is it the summer (well sort of!) but also the Women’s Euros Football has really highlighted not just football but all sports especially for women and young girls. ⁣
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There are so many benefits of playing sports whether that’s from a young age or in later years. Children can learn a lot from playing sports growing up, not only building their confidence and friendship groups but also becoming aware of their bodies and the health benefits that sport and exercise can bring. ⁣
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In the above post are just a handful of benefits that sport can bring with others being : ⁣
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😴Improved sleep. ⁣
🫀Stronger heart by being challenged regularly by exercise. ⁣
🫁Improving lung function and capacity as we draw more oxygen in and expel waste. ⁣
🦴Develop stronger bones and muscles especially important for children’s development. ⁣
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It’s never too late to try a new sport either whatever your age! And not all sports involve a ball, racquet or piece of equipment, sometimes all you need is you! ⁣
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Why not look what is in your local area and see if you can find something you enjoy and make some new friends along the way! ⁣
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01/06/2025

Class changes at Gillingham. See you there!

01/06/2025

With Father’s Day only 2 weeks away, forget the socks and chocolates this year! 🍫Why not treat your dad or the father figures in your life to a personal training session. ⁣
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Give them the gift of health instead and make them feel fabulous! Whether they are complete beginners and never set foot in the gym or perhaps they love the gym but could benefit from that extra push and motivation. ⁣
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Single and multiple sessions and gift vouchers available. All include a consultation prior to the session. ⁣
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Maybe they are happy with their exercise routine but need help with their nutrition and food guidance, then why not purchase a nutrition only package, tailored to the individual and designed to complement their exercise routine. ⁣
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Drop me a DM or come see me at Gillingham for more info ⁣
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25/05/2025

Progress isn’t just about weight loss and visibly seeing results. It’s much more than that and some of my clients have proved that this week. Whether that’s new clients establishing goals and together putting a plan in place or taking that extra step to join the gym and continue the journey outside of sessions. Everyone is different and progress is different for everyone. If you need some extra guidance and support then drop me a message and let’s work together to establish your goals and your path to progress.

04/03/2025

So throughout February I took part in a step challenge along with my fellow not only for fundraising but also for everyone to get a bit healthier and fitter in the process. Our challenge was to walk 5,461 miles to the Bourbon Room in LA, the setting for our 2025 production of “Rock of Ages”
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I personally set myself the challenge of 20,000 steps a day. This was realistic for me as I know some days I can do this easily when I am more active whereas some days would be more challenging. ⁣
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For some however getting in more steps wasn’t so easy. Those that work in an office or at home naturally found it harder as most of their day is spent sedentary, therefore having to find the time for a lunchtime walk or go for longer walks at the weekend. ⁣
It also brought out the competitive nature in some of us, wanting to get to the top of the leaderboard or beating another person in particular. ⁣
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In general it’s important to set ourselves realistic goals that we know we can achieve but also pushing ourselves out of our comfort zone somewhat. This can be applied to anything but especially for fitness and lifestyle goals. ⁣
Now we are into March how are those New Year’s resolutions going? Or are they a distant memory! ⁣
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Below are some helpful tips on how you can increase your step count, another step in the road to becoming healthier and fitter! ⁣If you’re looking for more guidance on how to become more active then drop me a message!
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⭐️Take the stairs instead of the lift ⁣
⭐️Park a bit further away and walk the rest⁣
⭐️Get off the train/bus one stop earlier ⁣
⭐️Take a walk during your lunch break ⁣
⭐️Get up regularly and avoid sitting for long periods of time ⁣
⭐️Organise a group walk with friends and/or family ⁣
⭐️Extra 5 minutes on the treadmill ⁣
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And many many more! ⁣
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Address

Rainham

Telephone

07933235888

Website

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