KSS Personal Training

5 weeks to goooooo 💕🥳

Sunday 8th December we are celebrating the studio turning five with our annual strongwoman competition 🥳💪🏼 The .strength.sports.assoc will be cooking up the sausages, raffle prizes up for grabs and cookies for sale 💕 Lifting starts at 10am - come down and support some amazing women and the studio withstanding the ultimate test of time 😝

So incredibly grateful for all of the KSS TURNS FIVE Sponsors 💕 Literally couldn’t put on these days without your support 🙏🏼 5 weeks to goooo 😲😍



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We absolutely love hearing our member's feedback! 💕

💞 All Female Studio
⚡️ $40 Unlimited Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

🏆 1st Place Alert! 🏆

A huge congratulations to Coach Kerryn for taking home 1st Place at Victoria’s Strongest Woman U73kg 2024 the other weekend!

Everyone here at KSS couldn’t be prouder! 💕

Nominations are open for this years Strongwoman Australia Awards 🥰 Get nominating 💯💯

📣 The nomination form is now live on our Linktree 📣

✨️ Susan Holland-Keen Master of the Year

✨️ Kellie Kellie Strongwoman of the Year

✨️ Teen of the Year

✨️ Gym of the Year

✨️ Competition of the Year

Thanks to our 2024 Sponsors:

Exciting news! Kathleen is now offering 1:1 personal training on Mondays & Wednesdays, 7:30–9:00 am. 💕

Whether you're new to training, fine-tuning your technique, looking to build strength, or interested in competing, Kathleen’s expertise and passion for movement will help you reach your goals. With her background in powerlifting and bodybuilding, these sessions are perfect for all fitness levels.

Spots are limited—DM us to book your session and get stronger with Kathleen!💕

Coffee & Walk with the Community! 💕

We’d love to catch up with you over a relaxed walk from Rippleside to Eastern Beach on Sunday, October 27th. It’s the perfect chance to enjoy the fresh air, good company, and, of course, coffee!

📅 When: Sunday, October 27th
📍 Where: Meet at Rippleside Park
🕘 Time: 9:00am

Whether you’re up for a chat, a stroll, or just some downtime with the crew, we’d love to see you there! Bring a friend or come solo—everyone’s welcome.

Member Spotlight Mel 💕

How long have you been training at KSS?
I started in 2021.

Which workouts or classes at our studio do you enjoy most or find most effective for your goals?
Strong woman and powerlifting. When I started I wanted to deadlift 60kg and now I can easily pick up 90kg to 100kg, I never thought I could do that! I love all the different strong woman implements, there is always something new and challenging, something that won't be perfect or easy to nail and it gives me something to challenge my brain and my body. It's also a lot like life, things come up that aren't what you have practised or prepared for, so you need always to be open to try new approaches and learn new things.

What milestones in your fitness journey would you like to share?
Going in my first Strong Woman comp at 48 years old. Never in my life would I have expected to do something like that and enjoy it so much. I've been in two more with my daughter and plan on giving KSS 5 a go, I can't wait. Just being there and giving it my best feels like a triumph.

What parts of our gym community have most impacted your experience and progress?
Group training adds more to your experience, meeting women with kids, without, being shy or confident, we all just get in and support each other to give everything a go. I have never felt judged at KSS, or like I wasn't good enough and I always leave feeling better about myself.

What tips do you have for staying motivated and consistent?
Routine is important to me, I get up and work out at home before my kids are awake, before any other excuse not to work out can happen. It's time for me to blow the cobwebs out of my brain and lift some heavy stuff before I take on my day. I walk out of my garage charged and ready. I think the novice comps are a good goal for me, something to push myself for that isn't constrained by my own personal view of what I can do.

Is there anything else you would like to share?
KSS has changed my life, my resilience at work, my positivity, my posture, I can look at myself in the mirror and not feel critical of my looks but be proud of what I can do, especially at my age!

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✨ Frequently Asked Questions ✨

Read it and read it again! Know the rules behind the rules so you don’t get caught out 💯

Looking for 1:1 coaching to learn new skills, build strength, or get that extra push? Kerryn has a few pop-up personal training sessions available over the next coming weeks

🗓️ October 15th – 5:15pm
🗓️ October 17th – 2:30pm
🗓️ October 24th – 2:30pm
🗓️ October 29th – 5:15pm
🗓️ October 31st – 2:30pm

Send us a message or email us at [email protected] to lock in your session! 💕

New to training? We’ve got you covered!
Starting your gym journey can feel overwhelming, but you’re not alone. Every woman has felt those early nerves of confusion and anxiety when beginning strength training.

At KSS, we’re all about creating a supportive and welcoming community. Our small, intimate classes ensure you get personalised attention from our expert trainers to help you master technique and feel confident.

Ready to take the first step? Sign up for a free trial class or book a 1:1 session with one of our coaches for a personalised experience. Let’s get started! 💪

What’s most important is that you show up for yourself! Progress isn’t always a consistent journey each week. If you’re not feeling as strong as you did last week, that’s completely normal. Trust the process, and keep moving forward!

💞 All Female Studio
⚡️ $40 Unlimited Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

We're not just all about weights and workouts; we're a sisterhood of strength.
Join our KSS community for just $25 per week!

💞 All Female Studio
⚡️ $40 Unlimited Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

Our group classes are all about building strength and confidence! Forget the usual HIIT—here, you'll learn how to lift properly, get stronger every week, and actually see results. With a fun 8-week plan, you'll keep upping your weights and feeling amazing.

Keen to try our classes? Book your free class pass on our website.💕

Strong, empowered, and unstoppable! 💪

💞 All Female Studio
⚡️ Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

Member Spotlight Amy 💕

How long have you been training at KSS?
I can’t remember exactly 😬, but I think it’s been a few years now.

What specific workouts or classes at our studio do you find most enjoyable or effective in reaching your fitness goals?
It has changed over time, depending on how I’m feeling, what my body is feeling, and my schedule. At the moment, I’m really enjoying a mix of classes focusing on lifting techniques and seeing the numbers I’m lifting increase, as well as circuits and 1:1 training focusing on strong woman lifts and techniques.

What accomplishments or milestones in your fitness journey would you like to share with the rest of our female gym community in the upcoming member spotlight?
I’ve stepped out of my comfort zone and tried competing in some strongwoman competitions, which have been a lot of fun and an amazing experience. I’ve lifted weights I never dreamed of and, more broadly, I’m just happy to be back in fitness and feeling like myself again.

What aspects of our gym community have contributed the most to your positive experience and progress in your fitness journey?
The supportive environment and the flexibility to work with whatever you bring on the day. I appreciate that I can show up and do my best, even if it’s not my best or if it’s been a struggle just to get there. Also, being able to discuss the mental and psychological aspects of training and fitness feels like a bit of a counseling session with my workout and a necessary kick up the bum when needed.

What advice or tips do you have for fellow members on staying motivated and consistent in their fitness journey at our gym?
Just show up and do your best. Sometimes, just getting there is the hardest part. Be proud of your progress and set some goals each week.

Is there anything else you would like to share?
It’s wonderful to see so many different women working on something for themselves and feeling strong. I love that I can show my young daughter these strong women of various shapes, sizes, ages, and fitness levels, all giving it a go and being amazing.

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Community catch-up this Sunday! ☀️
Join us this Sunday, September 22nd, at 10am for a relaxed morning of coffee, brunch and connection at The Industrie 26 Café! It’s the perfect opportunity to catch up with the incredible women of our KSS community and enjoy some great food and conversation. I’m really looking forward to seeing you all there! 💕

Love strength training? You will love KSS! 💖
Whether you're curious about competing or just want to get stronger, Kerryn has two new personal training spots available: Wednesday at 4:45pm and Thursday at 5:15pm. Don’t miss your chance to train with the best—message us to secure your spot today!

Jumping back into training? Here are some tips to make your return smooth and fun!

✨ Ease In with Your Favourites: Start with the exercises you enjoy most to get back into the rhythm.
✨ Grab a Workout Buddy: Everything’s better with a friend!
✨Plan Your Workouts: Treat your sessions like important appointments. Schedule them and stick to it!
✨Mix It Up: Try new classes or different training styles to keep things fresh and exciting.
✨Remember Your Why: Remember your goals and reasons to stay inspired and driven.

Need some extra help or motivation to start training again? Jump into our group classes to spice things up, or get in touch about personal training.

💞 All Female Studio
⚡️ Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

A community of strong women! 💪💕

💞 All Female Studio
⚡️ Group Fitness Classes
✨ 1:1 Personal Training
💪 $25 Studio Memberships

Full Event Rules for KSS TURNS FIVE 🎈🎁

What to expect in a KSS group class?

Our KSS group classes are all about strength, confidence, and community. Led by experienced coaches who understand women’s strength training, you'll get expert guidance, challenging workouts, and plenty of encouragement.

Whether you’re new or experienced, our classes welcome everyone to progress at their own pace. You'll connect with like-minded women, build lasting friendships, and enjoy a supportive environment where we all grow together.

Join us and experience the power of KSS! 💕

A little bit more info for you about the new groups 😍

6.30am Monday “Iron Maidens” with Kathleen will focus on legs and arms while you learn different squat and bench variations and will finish with a circuit that includes resistance exercises 💪🏼

6.00pm Tuesday “Warrior Women” with Kerryn will focus on legs building up your squat technique and will include a twist of strongwoman and a circuit to finish 💪🏼

6.30am Wednesday “Fierce & Fit” with Kathleen will focus on deadlifts and free weight back accessories and finish with a circuit 💪🏼

6.00pm Wednesday “Power & Grace” with Kerryn will focus on the bench press and overhead press with a twist of strongwoman and a stretch session 💪🏼

6.00pm Thursday “Meaty & Mighty” with Kerryn will focus on deadlifting with a twist of strongwoman and finish with a circuit 💪🏼

All these groups will be progressional, tracking your progress over the weeks you attend to see how much stronger and fitter you are getting 😍💪🏼

DM me if you want to know any more information!