Rima Kamra — the coach for women who are tired of starting over.
Fitness coach, business owner and mom. Owner of LadyTheFUp. Rima helps women build muscle, lose body fat and build habits they can actually keep — without extreme diets or endless cardio.
Rima Kamra — women's fitness, nutrition & habit coach
CanFitPro · MED Method · Elite Coaching Certification · Nutrition Certification · Pre- & Postnatal Coaching
Rima is a fitness coach, business owner and mom who has spent years helping women change their bodies without living on extreme diets or endless cardio. As the owner of LadyTheFUp, she works with women to build muscle, lose body fat, improve their confidence, and create habits they can actually maintain.
Her approach is simple: stop chasing quick fixes, get stronger, and build a lifestyle you don't constantly need a break from.
Who Rima Kamra is
Rima Kamra is a fitness coach, business owner and mom who has spent years helping women change their bodies without living on extreme diets or endless cardio. As the owner of LadyTheFUp, she works with women to build muscle, lose body fat, improve their confidence, and create habits they can actually maintain.
Her approach is simple: stop chasing quick fixes, get stronger, and build a lifestyle you don't constantly need a break from. Most women arriving to work with her have not been under-motivated — they have been over-restricted. They have done the 1,200-calorie plan, the two-hour cardio blocks, the six-week challenge. Each one worked for a while, then ended, and the weight came back with interest. The pattern is not a willpower problem. It is a plan problem.
Rima is passionate about helping women understand that being healthy isn't about being as small as possible. It's about strength, muscle, energy, confidence, and feeling capable in your own body. That shift — from shrinking to building — is usually the moment the work starts producing results that hold.
As a mom herself, she believes the example women set matters just as much as the results they achieve. Daughters watch how their mothers talk about food and about their own bodies, and they learn from it long before anyone says anything out loud.
Her goal is to help women stop starting over and finally build a body and lifestyle they can maintain for life.
How LadyTheFUp started
A slogan on a t-shirt in 2019. Now one of the largest women's coaching communities anywhere.
LadyTheFUp did not begin as a coaching company. It began in 2019 as a slogan — three words printed on a t-shirt, from a clothing business Rima and Amer Kamra were running at the time. It was meant as a line, not a brand.
It landed harder than the shirts did. Women were not buying a garment; they were buying the instruction on it. Stop apologising for taking up space in a gym, stop eating like you are being punished, stop waiting to feel ready. The slogan turned out to be the product.
Rima built the coaching business around it. What started as a phrase is now one of the largest women's online coaching communities in the world — women training and eating properly, most of them for the first time in their lives, and a lot of them having arrived from exactly the diet-and-cardio cycle the name was a reaction to.
She still runs it. Coaching is delivered online through ladythefup.com, and in person at Hammer Fitness in Scarborough.
What Rima will ask you to change first
The four ideas most of her clients have to unlearn before anything else works.
Eating as little as you can tolerate
Chronic under-eating costs you muscle, energy and the ability to train hard enough to change anything. Rima builds intake up to where training is productive first, then adjusts. Fat loss on a foundation of muscle looks different — and stays.
Cardio as the fat-loss tool
Endless cardio burns time and appetite control, and does almost nothing for the shape you're actually after. Resistance training is the lever. Cardio is a support tool with a dose, not the plan itself.
Six-week challenges
Anything you need a break from is not a lifestyle — it's a sentence with a release date. If a plan can't survive a birthday, a work trip or a bad week, it was never going to survive a year.
Chasing the smallest version of you
Being healthy isn't about being as small as possible. Strength, muscle, energy and confidence are the measures Rima coaches to — and they happen to be the ones that hold up over a decade.
Women Rima works with
Coaching at Hammer Fitness in Scarborough, and online through LadyTheFUp.
Women new to lifting
Never touched a barbell, or only ever done classes and cardio. Rima teaches the lifts, sets the intake, and builds the first real training habit — the one that makes everything afterwards possible.
Women who have done every diet
Years of restriction, rebound and starting over. The work here is usually eating more, training harder, and rebuilding trust in a plan that does not punish you.
Moms, before and after
Certified in pre- and postnatal coaching. Training that respects where your body actually is, and a return to strength that is not rushed for the sake of a number on a scale.
Women who want muscle, not just less of themselves
Building shape rather than shrinking. Structured resistance training, protein set properly, and progress measured by what you can lift and how you look — not only by weight.
Women with no spare hours
Work, kids, or both. Programmes built around the time that genuinely exists, not the time a plan wishes you had. Three good sessions beat five you keep missing.
Women who want to feel capable again
Strength changes how you move through a room. For a lot of her clients that turns out to matter more than any photo.
Credentials & certifications
What Rima is formally qualified in.
CanFitPro
Canada's largest fitness education body. Covers anatomy, programme design, screening and safe progression for general population clients.
MED Method training
Trained in the MED Method — the minimum effective dose system built by Amer Kamra and used across Hammer Fitness. The smallest amount of work that produces the change, executed properly and logged.
Elite Coaching Certification
Advanced coaching qualification covering client management, adherence and long-term programme progression.
Nutrition Certification
Formal nutrition qualification — intake targets, protein, energy balance and building a way of eating that survives ordinary life.
Pre/Postnatal Coaching Certification
Specialist training for coaching women through pregnancy and the return to training afterwards, including load management and realistic timelines.
Owner — LadyTheFUp
Rima owns and runs LadyTheFUp, a coaching brand built specifically for women. Online coaching, in-person work at Hammer Fitness in Scarborough, or both.
How Rima runs a programme
It starts with what you've already tried. Every plan that failed tells her something about which variable you cannot sustain — time, food volume, session length, social life. The failure point is the most useful piece of information in a first conversation, and most coaches skip past it.
Training is written on MED Method principles: the smallest effective dose, executed well, progressed in a log. You will lift, you will get stronger on specific movements, and that progression is what she measures. Sessions are built to fit the week you actually have.
Nutrition is set to support the training, not to fight it. Enough protein, enough food, and structure that does not collapse the first time you eat out. If a target only works on a quiet week, it is the wrong target.
Then check-ins — the part that decides whether any of it holds. Not just weight, but what got in the way, which pattern it belongs to, and what changes next week. When something stalls, the question is which variable to move, not whether you should have tried harder.
Client transformations Rima has coached
Before-and-afters from women Rima coached personally — muscle built, body fat down, and eating they were able to keep going.
What her clients say
A Google review from a client who worked with Rima, quoted in full.
"I'd add 5 more stars if i could! Doesn't matter if you've just started with your fitness journey or have had years of experience the coaches are all extremely knowledgeable & attentive to your goals. I've previously worked with Rima & loved her no-BS approach to getting you where you need to be! Postpartum i've been working with Mal, I had my doubts on if I was ready after having a baby but she has been so supportive, and helping me make changes that support my current lifestyle. Her frequent check-ins & keeping me accountable on my fitness journey has been invaluable. I've been feeling much better & starting to fit into my clothes again. Thank you Mal, and excited to see where my transformation takes me in the next few months!"
Messages from women she has coached
Meet our colleagues at Hammer Fitness Scarborough
Train with Rima.
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