Kara Hirsch Fitness

FAT LOSS

Fat loss and maintenance are what most people struggle with.

Here are 5 science based tips to lose body fat and keep it off.

1. Create a calorie deficit

2. Increase your protein intake

3. Lift weights 2- 4 x per week

4. Adequate sleep

5. Manage stress

6. Get a PT or coach to help you with all of the above!

🌟CLIENT TRANSFORMATION 🌟

My online client (and friend) training with me again in November 2023, 6 months ago.

Sara's goals were fat loss, to get strong, be consistent, and to eat healthier in a calorie deficit. She smashed everything! I am super proud of her.

Sara has lost a massive 12kg, just by focusing on strength training 4 x per week (lifting heavy) and hitting her protein and calorie targets (using MFP).

She can deadlift over 90kg for multiple reps, strict press over 30kg, bench press 45kg and pulldown 45kg +.

The biggest change so far that I have noticed is her self-confidence, self-belief, and overall happiness with life. 🙌

Well done, Sara. I can't wait to see the gains in another 6 months 💪

I am 49 🙌

I am going through this special stage right now.

Lifting weights consistently and eating a high protein diet helps me a lot - so does adequate sleep.

If you want to feel better about yourself, I believe lifting weights can make a significant difference.

I'm looking for 5 women to work with 1-1 . I especially love working with beginners.

If you have never been into exercise and don't know how or where to start, send me a DM so we can chat.

Kara

D.O.M.S - Delayed Onset Muscle Soreness

Love it or hate it, we all experience it when we start lifting weights (leg day 😉)....it's normal!!

What is muscle soreness, and why does it happen?

➡️ Muscle soreness or DOMS, usually occurs 12-24 hours after training. It is a sign or Muscle adaptation.

➡️ When you lift weights, you create tiny tears in your Muscle fibres. This triggers inflammation and the repair process, making your muscles grow and become stronger.

➡️ You can manage soreness by staying active (don't sit for too long), hydrating, good nutrition and sleep, cold therapy and mobility work, waiting a couple of days, then hit it again.

➡️ The more consistently you lift weights, the more your body adapts and the less sore you become, although this doesn't mean, it not working!

I personally like the feeling or being a little sore (not too much though 😆)

Come train with me or online, comment "keen", if you are.

Let's goooo!
Kara

WHAT LIFTING WEIGHTS DOES TO YOUR BODY

In 2002, I hit rock bottom. My young life was a shambles.

I was drinking, partying, eating my feelings, I felt depressed and hated myself (this is the PG version).

I had to get TO this to make a change.

I moved state, I changed jobs, I joined a gym, and I invested in a PT a couple of times a week.

I learnt to cook. I prioritised protein and vegetables and focused on portion control.

I followed a structured eating plan and kept my mouth shut at the supermarket, when I was out, and became conscious of my eating behaviours.

I STOPPED DRINKING ALCOHOL

I LIFTED WEIGHTS

I STARTED BELIEVING IN MYSELF

I FOCUSED ON WINNING EACH DAY

This initial body transformation took 7- 8 months, and I lost 10kg, and went from 33% body fat to 22% body fat.

My energy returned. I entered into fun runs, I got into road cycling, triathlons, and became a PT myself.

ALL BECAUSE I MADE 1 DECISION

To start prioritising myself.

24 years later, I still follow the same practises.

This is the power of the IRON.

This is how investing in yourself and a personal trainer can change your life.

THIS is why I love what I do, I am passionate about it, I believe in myself as a trainer, and WHY I keep telling everyone to lift weights.

Change your mind, change your life.
Do it for you,
I'm here to help and support you.

The iron solves everything.

Get a PT
Comment "keen" to start ⬇️
Kara

✨️ PERSONAL TRAINING ✨️

If you have ever had a PT, you know it's not only about the training....it's about the RELATIONSHIP you form over time.

Human connection is SO important in our lives.

A personal trainer is your cheerleader, motivator, inspiration, mentor, and friend, as well as a coach.

We care about YOU.

I have also hired many PT's to coach me over the past 20 years.

Not only did I get into the best shape of my life physically and mentally; but my first PT made such a profound impact on my life in a positive way that this was the reason I became a coach myself.

Personal Training will be your best
self- investment EVER!

I have space for 3-5 new 1-1 clients training out of in Newstead.

Online starting soon- DM me if you are keen to get results and change your life.

Kara

WEEKEND CHALLENGE
1. 5K RUN
2. Intervals 1 min fast, 1:30 recovery × 10

✨️WE BELIEVE HIRING A PT WILL BE YOUR BEST HEALTH INVESTMENT EVER✨️

I hired a PT for the first time back in 2002.

His knowledge, professionalism, and belief in me made such a significant impact on my mindset, quality of life, body composition, and self-belief.

He was the reason I changed my career and became a qualified PT- I wanted to do this for others. I love the process of change and being a part of my clients' health and fitness journey.

Hiring a PT will be your best and most beneficial investment in your health that you make in 2024.

We are here for YOU!
I am currently taking new clients and online coaching.

Message or email for more info and to start next week 🙌💪

✨️THE DREAM TEAM✨️

Reunited 🙌 , over 20+ years in the fitness industry.

Pele has a strong holistic vision of the future in wellness and health, and it is here at this wonderful facility in Brisbane.

I am so grateful and blessed to be working with the most experienced team at Total Fusion Platinum.

🍻ALCOHOL AND FAT LOSS 📉

I am no judge here, I had my fair share of drinking days in my 20s, and yes, I did NOT look or feel like I do today.

If you have SERIOUS significant fat loss goals, then giving up alcohol is a no-brainer. It does make a huge difference in all areas of your life and health, not only from a calorie perspective.

Australia has a strong binge drinking culture 🤢

Go against the norm 💪
I'm here to support you! 🙌
Find some non - drinking friends.
Your life will change.

Hit your goals in 2024 💯
Come train with me 💥

Kara Hirsch

NEW TO LIFTING AND WANT MORE EVIDENCE ABOUT THE BENEFITS OF LIFTING WEIGHTS?

Swipe and read above ⬆️

Want to get strong, lean, and confident this year?

I am currently taking clients Newstead and Online 🙌

DM me or email me for more details.

[email protected]
www.karahirschfitness.com


🏋️‍♀️

🎄MERRY CHRISTMAS 🤶 🎄

Love from the Richardson/Hirsch women ❤️

To all my wonderful trainees over the past 8 years in Israel. Thanks for entrusting me with your health and fitness. I have loved training you all!

Collectively as a group, you have all lost around 150kg of fat while getting stronger and fitter.

We have successfully achieved many 6-12 week Fat Loss Challenges and continued to train outdoors during the winter months. You have become mentally stronger and more resilient. I am very proud of you all.

I hope I have educated and instilled in you positive and long-lasting behaviours and habits so that you will continue to lift weights and make healthy choices for the rest of your life.

Yours in health and fitness
Kara ❤️💪

I'm so grateful for Ravit, Atalia and (Kobi) for looking after everyone over the past 3 weeks. The hour of mental relief is 💯% necessary in Israel right now.

Stay strong my team, I am proud of you all 💪

There are sooo many benefits of lifting weights and getting stronger that have nothing to do with fat loss (this is just a cool side effect).

My number 1 (and my main reason for training) is MENTAL HEALTH.

This is so relevant for the current situation going on in Israel (and the world) right now.

What else would you add?

I'm currently back in Brissy, QLD. If anyone is keen to get started with me again, please call or DM!

Kara

✨️TRAINEE OF THE MONTH FOR SEPTEMBER- TAMIR GARBER ✨️

Tamir is no stranger to podiums or athletic achievements. He has competed in 10 Half- Ironman and 4 full Ironman competitions....it is very impressive!!
Over the last couple of months Tamir has stepped up his strength training to 3-4 sessions per week. His discipline and dedication to his overall health and fitness is inspiring, and it is my pleasure to be a part of his journey.

✨️TRAINING HIGHLIGHTS THIS WEEK

Intensity, effort, consistency and discipline = results

We do the work 💪

Easy? No...
Worth it? Yes!
A sense of pride and satisfaction after every session? 100% YES

You can do this too.
Work with me in the group, 1-1 privately or online coaching.
Stop procrastination, time is precious.
Commit and let's goooo!!

🌟🌟TRAINING HIGHLIGHTS over the past 2 weeks 🌟🌟

I love this group 💪❤️

They work hard and the results come!!

I'm always failing....and I'm always learning.

Failure is a part of success.

Get comfortable, be open, and okay with failing, especially if you are learning something new.

You will succeed if you keep showing up daily.

✨️GET HEALTHIER WITH A DOG 🐶

Here are 3 great health benefits of having a dog:

1. DOGS BOOST YOUR MOOD:

Dogs are great companions that can bring lots of joy and happiness.

When you spend time with your furry friend, you feel less stressed and more relaxed.

They have this magical power of making you smile and forget about your worries!

2.DOGS PROMOTE PHYSICAL ACTIVITY:

Owning a dog means you have a built-in exercise buddy.

Walking, playing, and running around with your dog can help you get moving and stay active.

This regular physical activity not only keeps you fit but also improves your cardiovascular health.

3.DOGS REDUCE LONLINESS AND IMPROVE MENTAL HEALTH:

Dogs are incredible at providing emotional support and reducing feelings of loneliness.

They are always there to listen, cuddle, and comfort you.

Having a dog can help alleviate symptoms of anxiety and depression, providing a sense of purpose and companionship- it's unconditional love ❤️.

🌟TRAINEE OF THE MONTH FOR AUGUST - NOAM LEDERMAN 🌟😍

Noam came to me 4 months ago and said she wanted someone to push her and make her work hard. She had already been training at a gym, so she was the perfect student.

Noam turned up to every session ready to work, with a positive attitude 4 times per week. She got married last weekend and looked so beautiful, and had an amazing day, and is already back into training!

Congrats Noam, you are a pleasure to train, enjoy your voucher. 🏅🎉🎀🤩💪

TRAINING LAST WEEK

I'm super proud of this group for staying strong and dedicated to their goals throughout the very long summer school vacation!

Consistent effort, and showing up daily pays off.

Training is not only for your body, it is for your mental health also. It is your 1 hour for yourself, without kids. Take it, enjoy it, work hard and be proud of yourself after every single session.

For the month of September, if you refer a friend who joins, you receive a free week of training. Spread the love ❤️

Contact Kara Hirsch to commit, make the change and begin the journey.

GROUP TRAINING LATELY ✨️💦🏋‍♀️

Group Strength Training in Zurit and Gilon

Come and join this group!

✔️Learn how to become stronger than your excuses

✔️Commit to the process, show up even when you don't "feel" like it, when it seems hard (and yes this is normal)

✔️Practise developing your discipline muscle

You ARE stronger than you think.

If you are new to training, drop all expectations of yourself- we were all beginners once!

Know that starting something new and developing healthy habits is CHALLENGING, it's meant to be!

I'm here for you to help and support you on your journey. Giving up is not an option.

Let's lift and let's goooo!! 🍑🔥

Be the positive influence in your children's life. By strength training regularly, you will be become more resilient inside and out.

Call Kara Hirsch Fitness 052 906 5928 to start today 💪

🌞GOOD MORNING!!

Friday morning session done ✔️

Best way to start the weekend.

Well done, my champions !!

Letsssss get it 🔥🔥💦

🥳TRAINEE OF THE MONTH FOR JULY - ARIK RUBINCHIK 👏👏👏

Arik stepped up and put in a huge effort with his training and nutrition. He commited to 3 x per week and monitored and changed his food. He lost 2.5kg and is down 12.5cm over the past 6 weeks! Congrats Arik, a voucher and the crown 👑 are coming your way 🙌🏼🤩

I can't wait to see what changes you will make over the next 12 months if you continue with this level of determination and commitment. Letssssss goooo!!!