Kirst_4Fitness

Launch weekend at Hartham Leisure Center.

Another fun weekend bringing the new Les Mills releases to the members of Hartham.

BodyPump 127
BodyAttack 122
BodyStep 133

So much energy and fun brought with my fellow instructors 🤩

❤️

Les Mills Launch Day at Another fun, energy filled morning. Bringing BodyPump 127 and BodyAttack 122 💥

Thanks as always to my fellow instructors who make these events so fun and 🤩

My very last launch with before he moves to Switzerland. I’ve absolutely LOVED teaching with him over the last 5 years. Not only a fellow instructor but a friend too. BodyAttack launch will never be the same again 😢

Thanks Nuffield for a blast this morning, you were EPIC ❤️🤩💥🚀 🫶🏻

❤️ ❤️

The last Wednesday BodyStep class at Hartham for 2023 💥

I absolutely LOVE teaching this class and these ladies make it so much fun 🤩

Come and join us in the new year…

Wednesday 10am at Hartham Leisure Center.

Happy Christmas everyone and thank you for joining me each week 🎄💥🙌🏻❤️

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Your wings already exist, all you have to do is fly.

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The money your spend on your health and fitness is not an expense.

It’s an investment in your future self.

Online Coaching Spaces ✌🏻

What is online coaching?

👊🏼A personal training plan written for you to do in the comfort of your own home or at the gym. (If you have a membership)

👊🏼Goal specific program.

👊🏼Accountability, it’s like having me in your pocket. Available for help and any questions you may have.

👊🏼Training is on an app on your phone, so easy to use and access when needed.

👊🏼Weekly check in

How could Online Training help me?

Have you got a special event or birthday coming up, want to feel and look your best?

Sick of feeling your not getting anywhere with your current training?

Or your just not getting the results you so want?

DM or call me for a quick chat on how I could help you 😃

Let’s go into the new year feeling fabulous both physically and mentally 🫶🏻

Client Feedback

D has been training with me for 6 months now. She has dropped 40lbs so far which is AMAZING and changed her daily habits.

She thinks more about getting enough sleep also protein in every meal and due to having a desk job, moving as much as she can throughout the day. Small habits create big change!

Super proud of her progress so far. 🤩

Another fun Saturday Launch team teach with 🤩
BodyPump 126
BodyAttack 121
BodyStep 132

What a morning. Nuffield it was a blast 💥 🫶🏻💥

First permanent BodyStep class at Nuffield this lunchtime. Love it 🫶🏻

Every Friday 12.55pm -Studio 2

Come and give it a try!

Les Mills Launch Day 🚀

First up was BodyPump 125 and then BodyAttack 120. Followed by a taster BodyStep class……

What a blast with my amazing fellow instructors, these days every few months, are after weeks of learning but SO much fun! 🤩🫶🏻🙌🏻

❤️

5 weeks ago I took part in the initial module training for BodyStep.

Taught my allocated track and passed both this submission and the weekends training.

Many minutes, hours and days spent listening, learning and practicing the whole release.

And a week ago a group of my friends and class members joined me to film the whole class ready for me to submit.

Today I found out I had passed and am now a certified BodyStep instructor 🫶🏻🙌🏻🤩😍👊🏼

6 Week Re Set Client……

Another one of the amazing ladies who joined the 6 week re set. I love receiving messages like this…….

“Morning lovely . I wanted to share this picture because couple of months ago this dress was tight on me, specially on the belly area. I wore this dress for my 50th birthday, now I’m almost 56 and I’m chuffed to bits with the program you made for me couple of weeks back, I’m still following it; although you know I’m not very disciplined or keep away from the wine 😂😂 but imagine if I followed it to the T🤔”

“And I haven’t regained my previous weight 😍”

R fitted the program into her lifestyle and still enjoyed her wine. SO happy with her result and progress, this is what the 6 week reset is about, making changes for YOUR lifestyle that work for YOU!

👏🏼👏🏼👏🏼

What services do I offer…..

🏋🏻‍♀️Personal training either 1-2-1 or 1-2-2. Alone or with a friend, challenge and gain those fitness goals.

🏋🏻‍♀️Small group training, minimum 3 people. Training in a small group with friends, keeping each other accountable.

🫶🏻Online Coaching. Training plan to suit your goal via an app to do where and when suits you. Nutrition goals to help fuel your workouts. Weekly check ins online to keep you on track and working toward your goal.

🏋🏻‍♀️6 Week Re Set
Either individually or join the group (when running) use these 6 weeks to help you lose weight or kick start your healthy lifestyle. If you’ve lost your way and need to get your mojo back. Weekly goals set, challenges and more.

For any info on the service I provide please DM and I will be more than happy to answer any questions you may have 😃

Thanks for reading

Kirstie x

Tuesday thoughts 💭

Everyday do something that makes YOU happy. As a mum I am always doing for others putting myself last.

Choose today to do something for you.

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Meet my client Freya. 🥰

She is a mum of 3 who runs her own business, she is a busy woman.

Now Freya came to me having lost her mojo and her way with her fitness. She wanted to lose a few pounds and get back to her love of exercise.

She signed up for the 6 Week Re Set program. And used those 6 weeks to change her eating habits, to include more protein in her diet, increase her water intake and get in as many daily steps in as she could. She got back to her regular gym classes and training too.

In those 6 weeks Freya has lost an amazing 5lb and feels so much better now she has got into a routine of eating better, keeping her water intake high and getting in regular exercise.

As you can see she looks amazing and radiates confidence 🥰 super proud of her commitment over the 6 weeks!

It wasn’t big changes that got her to where she is, she is a busy working Mum and it needed to fit into her lifestyle.

Freya said “Feeling super chuffed and trying not to now ruin it all which is a past pattern! Got new tools to use - fitness pal, water goal (still need to get my head round protein) and concentrating on strength in my training now 😁 not done that before. “

I am super excited to continue watching Freya’s journey. She now has the tools she needs to continue her journey, I am always there if she needs help.

If you are like Freya and need a ReSet comment below “ME” and I will be in touch 😃

Tuesday thoughts 💭

Take each day as it comes, small steps everyday will get you were you want to be.

Tuesday thoughts 💭

Change will never happen if you don’t push for it.

Make that push today.

Day 2 of Les Mills Launch Weekend 🚀

Another day to team teach with the awesome 🤩 it’s so much fun teaching together 🫶🏻

❤️ #124

Today was time for another Les Mills Launch 🚀

I love these weekends, after all the learning we get to do what we LOVE best 🫶🏻

Loved sharing teaching BodyPump with and 🏋🏻‍♀️

BUT……

My most favorite is BodyAttack and I get to share the floor with the awesome 🤩 and WHAT a release 119 🫶🏻 absolutely LOVED it 😍

Tuesday thoughts 💭

Do it for YOU.

Investing in your health is invaluable.

Client feedback…..

When you can help ladies implement small changes into their lives without making big sacrifices.

These small steps slowly build and create big changes.

R is taking part in my 6 Week Re Set program. Amazing results so far.

Proud coach 😌

Tuesday thoughts 💭

You are you.

Be you always.

❤️

🐣Easter weekend 🐣

A time to share with family and make lasting memories.

Enjoy the food, be present in the moment.

Life is for living 🫶🏻

Life is all about balance.

Have a great bank holiday weekend 😎

Tuesday thoughts 💭

Never give up!

If you want something bad enough you will get there.

Push through.

It’s the Easter Holidays now and that means more than ever the work/mum juggle over the next couple of weeks.

Splitting my time between being Mum and also working and getting my own training in. 👊🏼

Now it would be so easy for me to use them as an excuse as to why I can’t train.

“The boys are home, I can’t get to the gym”

“There isn’t enough time in my day”

“I will just start again after Easter”

BUT, NO…..

I am planning ahead, I have goals to achieve, it’s MY me time. I love it. So it’s planned into my week.

I am in the gym on a Sunday to get that first session in this week as I have a busy working day tomorrow.

Plan when your going to train this week, there is always time, even half an hour is better than nothing!

What’s your plan for the Easter holidays?

Let me know below….

“Are you going to maintain your results?”

In a word, NO.

Yep, I went through a transformation.

Which I bloody loved every second of but it took hard work to get this lean.

Which YOU could do, but it’s a commitment.

And not possible to stay this lean forever.

It’s not somewhere I would like to be forever, it was part of a journey.

To maintain this I would need to sacrifice “me”. Not eating out, which I love and not enjoying ALL the food.

The training was tough.

The low calories was tough.

The sacrifices I made during this time to my everyday life was hard.

The reason I did it?

To see if I could, to see what my body could do. To put myself out of my comfort zone and show myself that a 41 year old mum could do it.

I learnt a lot on this journey and can use this to help my clients with their own journeys.

It didn’t happen overnight, it was part of a 6 month process. Building of muscle mass then the cut.

It was not only a physical but mental journey, I learnt how resilient I could be.

Would I do it again 100%

The journey now sees me going into a building phase. I want to gain more muscle mass on my lower body, before hitting a mini cut in July.

If you would like to go on your own journey I would love to help you. 🫶🏻

Or if you have any questions about mine please ask 😊

Tuesday thought 💭

Small steps everyday,

Lead to bigger things.

“I want to do something for me”

I am a 41 year old woman.
A Ladies Online Coach.
A Personal Trainer
A Group Exercise Instructor
A Mum

But I wanted more.

I wanted to be Kirstie. I wanted to prove to myself that I can do something for ME.

I forever put other people before me, in all parts of my life.

I worked f**king hard.

I did everything I was told to do.

I trained my butt off.

I hit the cut phase, which meant low calories whilst still training hard and teaching extra group ex classes.

At times it was bloody hard. I was tired. I was hungry, but my determination to push myself helped me through.

I am so PROUD of myself and what I was able to achieve. 🫶🏻

Where will this journey take me next…..

#41 ❤️

Tuesday Thought 💭

“If you think you can do it, you can”

Do it.

Do it for you.

Why did I put myself through a mini cut?

First off, the goal of a calorie deficit is to lose weight and showcase the muscle you have built, with that said thou you should only be in a calorie deficit for a short period of time 6-16 weeks max. Depending on your specific goal. You should most of the time be sitting at maintenance calories.

I had decided that I wanted a goal for myself being a coach myself I always put others first. By going through this journey myself I could help my online coaching ladies achieve a weight loss goal and know exactly how it feels to achieve it.

Here are my top tips for being in a calorie deficit:-

1. STAY CONSISTENT
Stick with the calories and macros. Go all in.

2. PRELOG ON MFP
With less calories and macros to play with it helps to plan ahead and is crucial to stop overeating. Of course not all days can be 100% but if you can hit 90% most of the days that will take you far!

3. DRINK YOUR WATER 💦
SO much water. Aim for 100-120oz to stay full and feel satisfied throughout the day.

4. VOLUME EATING
Instead of calorie dense foods think volume foods to keep you feeling fuller for longer and to allow for bigger portion sizes. Think salads 🥗

5. PROTEIN GOAL
Ensure you hit your protein daily to keep lean muscle mass. Each meal had enough protein them I added my carbs and fats.

6. SLEEP
7-9 hours per night to feel energized. I rested when i could when I was eating less calories.

7. STEPS
14k per day to give me that extra help to feel lean and strong.

8. EAT REGULARLY
Try to eat every 2-3 hours as this helped to keep you feeling satisfied. Smaller meals more often.

Yes at times it was hard.

Yes there were times when I wanted to stuff my face but my goal is what drove me on.

As a 40 year old,busy woman with two boys I wanted to prove to myself that I could do it. Show my boys that hard work pays off and that if you want something enough you can go get it 😄

I am so proud of what I achieved.

Now on to the next goal……