Kirsty Holmes Coaching

11/02/2026

You might remember Glenda, she’s been on a huge health journey for the last almost 3 years with me.

She’s already achieved a lot on her health and fitness journey with fat loss, huge increases in strength and fitness ability and her consistency to her routine.

So she decided to set another goal for her 70th, to climb Bluff Knoll, which is a challenging climb of over 1000m down near Albany.

So we added some additional training in for her to build up to the day to give it a go. I encouraged her to get up as far as she felt comfortable, then head back down.

But she achieved the whole thing, an absolutely incredible feat!

She is a resilient, awesome client and I’m so proud of her. Well done Glenda 💜

06/01/2026

Wanting to improve your fitness this year, but feeling confused about what to do first?

You don’t need more rules and intense workout plans, you need simplicity.

Here’s what you need to focus on first:
1️⃣ Start moving your body daily
2️⃣ Add in strength training 2–3x a week
3️⃣ Slowly progress within this routine

The basics, done consistently, will always beat the “perfect” plan you never finish!

11/11/2025

My tip to get the most out of your rows 🚣🏻‍♀️

To really activate your middle back and biceps, the muscles we want to target in a row, focus on your form.

If you just pull the handles straight toward you and let your shoulders lift up, you’ll end up using too much of your upper traps (the muscles running from the top of your shoulders up your neck). These are often already overactive and can easily become tight!

Instead, stop your elbows at your sides and think about wrapping your shoulder blades around your ribcage, feeling the squeeze and engagement in the muscles between your shoulder blades.

This will help you:
💪🏻Build a stronger, more defined back
💪🏻Improve posture and shoulder stability
💪🏻Reduce neck and shoulder tension
💪🏻Improve your pulling strength

Give it a try and feel the difference!

29/10/2025

Very proud of my client Anne! She started in March this year wanting help getting into the gym, she had tried to join gyms a few times in the past but she hadn’t been able to stay consistent.

We started in the gym with a custom training program and Personal Training. She quickly gained confidence in both the exercise technique and building up strength, and coming in to do her own independent training sessions.

Soon she asked if she was ready to try a class at SMA, and I encouraged her to give it a go!

She now comes in 3-4x a week to train in the gym and also 5x classes for a variety of cardio and mobility. She is also currently doing the SMA 28 day challenge as well and is smashing it 💪🏻

She has gone from sit to stand squats to lifting 15kg goblet squats. She has also now got up to 60kg on her hip thrusts, starting from no weight, and 50kg on the trap bar deadlift!

She can also now walk further than ever, as you can see from some of her messages in the post, she has surprised herself with being able to walk up mountains and further than she ever thought possible!

She is on a steady fat loss journey at the same time, working on better food choices (eating lunch!), and preparing her meals.

She also brings down her dog Mabel to the gym who has quickly gained a fan club and she enjoys the pats and running down the track.

Very proud of your progress Anne and seeing how much you shine in strength and confidence now! 💪🏻

26/10/2025

Have you found yourself getting frustrated with your fitness goals, thinking “why is it taking so long to get there”?

Maybe you want to drop 5kg, or you want to build muscle and shape, or be fit enough for a holiday coming up, or actually get to the gym consistently.

The truth is, making sustainable progress does take time, and it’s also a lifelong habit to work on.

But what you need to remember is: that time is going to pass anyway.

It’s easy talk yourself out of starting, or giving up on what you have done, because you want results ASAP.

But that perspective won’t move you forward.

Instead of focusing on how long it might take, focus on what you can do today to move a little closer.

➡️Can you book in your calendar to go to the gym class twice a week.

➡️If you can’t get to the gym, can you do a 30 minute home workout.

➡️Can you prepare your lunches for the week so you don’t buy it out

➡️Can you swap your second coffee for more water?

Every session, every choice, every bit of effort counts, even the ones that feel small.

6 months will come around and you’ll feel stronger, more confident, and more capable and so proud you did something.

If you don’t, you’ll likely feel stuck in the same place, still wishing you’d started earlier.

Need help getting started? Send me an inquiry through my website ☺️

www.powherful.com.au

22/10/2025

Do you feel tight through the front of your hips when doing lunges at the gym?

Or do you have an office job and sit down all day?

Try this stretch to open up through your quads and hip flexors using an incline bench!

22/09/2025

My co-host Wiebke and I are hosting a Sunday Social Hike for our podcast The Powherful Project. We are heading down to walk at Woodbridge along the river on Sunday, 5th October at 9:00am.

This event is open to all women who’d love to come along, connect, and enjoy some conversation. Hopefully, we’ll be blessed with a beautiful morning by the river!

If you’d like to join us, please RSVP using the link below:

Free Hike / Walk for the Women of Perth who love to be active and want to connect

05/05/2025

💜💪🏻

Join the good vibes of the Powherful women’s strength classes I run at Strength and Motion Academy!

✨ Learn correct exercise technique so that you feel confident working out in a gym

✨ Build shape and definition in your body, and feel strong in yourself with effective workouts that can be suited to any level of fitness

✨ Get accountability to come down to the gym, and actually show up!

✨ Chat and connect with other supportive women also on their fitness journey. We hype each other for personal bests and encourage you to push your comfort zone!

✨ No mirrors, no comparison and no judgement!

Current class timetable is:
Monday 1:30pm and 5:30pm
Tuesday 5:30pm
Wednesday 6:00am and 1:30pm
Thursday 5:30pm
Friday 6:00am
Saturday 8:00am

Based in Midvale WA in the Strength and Motion Academy gym.

Head to the link below to learn more:

https://www.powherful.com.au/powherful-classes

17/12/2024

Building strength is truly empowering.

It gives you ability to do what you once could not.

You can give yourself superpowers 🦸🏻‍♀️

The feeling of strength can’t be bought, it has to be built by you. And that is what makes it so rewarding!

Working on building strength in your body also has such incredible effect on your mindset and self confidence.

When we train, the benefits go far beyond being able to lift a certain weight, or being able to do a certain number of reps.

Feeling strong also means being able to trust your body, feel capable in your ability to overcome resistance and learning to love and appreciate the skin you are in.

I encourage all women to start adding strength training into their routine, in a form that they enjoy, whether it’s at the gym, at home, doing a class or with a trainer.

Once you feel strong in yourself, you won’t ever want to go back!

08/10/2024

As the weather warms up here in Australia and we move into spring, it’s the perfect time to do some spring cleaning—not just for your home but for your habits as well!

Just as we declutter our physical spaces, it’s important to take a moment to refresh and reset our routines and mindset around health and wellness.

Some habits may no longer be serving you as well as they used to. Maybe you’ve been sticking to the same routine for a while, but it’s stopped giving you the results or satisfaction you’re aiming for.

Other habits might always be on your to-do list, but for some reason, they keep getting skipped.

Then there are those habits you think you “should” be doing, perhaps because others have said they are what you have to do, but you’ve never stopped to ask yourself why they should be part of your routine or whether they align with your actual goals.

This season offers a great opportunity to step back and re-evaluate. What truly matters to you when it comes to your health? What are your current priorities? And just as importantly, what do you realistically have the capacity to do, given your lifestyle and commitments?
Take a moment to reassess your goals.

Whether you’re aiming to improve your fitness, build strength, boost your energy levels, or focus on mental health, now is the time to make a fresh plan. Setting yourself up for success means ensuring that your habits align with what you truly want to achieve and that they fit into your life in a way that feels sustainable.

Meal prep is a great example—prepare meals that support your health and goals but also work for your lifestyle and tastes. No need to follow restrictive diets or trends that don’t suit you! The same goes for your workout routine. Choose exercises that fit your schedule, your fitness level, and your goals. Whether it’s strength training, yoga, walking, or any other form of movement, what matters is that it feels achievable and enjoyable for you.

By taking this approach, you’ll be setting yourself up to keep moving forward toward your goals with renewed energy and motivation. Let spring be a time for refreshing your outlook and getting excited about the progress you’re going to make!

📸 Ella Hackleton Photography