Kacey Smith PT

06/06/2026

Technique Tips 💡

✅ Stand with feet roughly hip-width apart

✅ Keep the bar close to your shins and over the middle of your feet

✅ Brace your core before lifting

✅ Keep a neutral spine throughout the movement

✅ Pull the slack out of the bar before driving up

✅ Push the floor away with your feet

✅ Keep your chest proud and shoulders packed

✅ Fully extend the hips at the top without leaning back

✅ Lower the bar with control, maintaining tension

✅ Reset and brace again before each repetition

Also a special shoutout to Tracey for hitting a PB on this 💪🏼

Try it in your next workout! 🏋️‍♀️

21/04/2026

🚶‍♀️ In June I’m completing the Cotswolds Way Ultra which is a continuous 62 mile (100K) walk. 🚶‍♀️

In doing so, I’m raising money for The British Heart Foundation, a charity very close to me in memory of my pops. Any amount would be greatly appreciated ❤️

🌟 JUST GIVING LINK IS FOUND IN MY ULTRA CHALLENGE HIGHLIGHT ON MY PROFILE - Alternatively please DM me 🌟

Thank you 🙏🏻

06/03/2026

Another strong session in the books! Today we’re highlighting Tracey’s progress with the bar row — and the strength gains are showing every week.

The bar row is a fantastic exercise for building a strong upper back, improving posture, and supporting overall pulling strength. It targets key muscles like the lats, rhomboids, and rear delts, which all play a huge role in balanced strength and injury prevention.

What’s been great to see is the consistent increase in weight and control she’s bringing to every set. Strength isn’t built overnight — it’s built through showing up, putting in the work, and progressing step by step.

Proud of the progress and excited to see those numbers keep climbing 💪🏼

03/03/2026

5 Meal Prep Tips to Fuel Your Workouts (Even If You’re Busy) 💪🥗

Training hard is one thing. Fueling properly when life is busy? That’s the real challenge. Here’s how to keep your meals balanced, high in protein, and realistic.

1️⃣ Plan With Your Goal in Mind 🎯
Muscle gain → slight calorie surplus + high protein
Fat loss → calorie control + high protein
Performance → carbs around workouts

When you know your goal, shopping and prepping becomes simple and intentional.

2️⃣ Batch Cook Your Protein First 🍗
Protein is the hardest macro to “grab quickly” — so cook it in bulk.
✔️ Oven bake a tray of chicken
✔️ Brown 1–2kg lean beef or turkey
✔️ Boil a dozen eggs
✔️ Air fry salmon fillets

Having protein ready = instant balanced meals all week.

3️⃣ Use the 3–2–1 Method ⏱️
For busy weeks:
• 3 protein sources
• 2 carb sources
• 1 easy sauce

Example:
Chicken, mince, Greek yogurt
Rice + potatoes
Teriyaki or salsa

Mix & match = different meals without extra cooking.

4️⃣ Prep Smart, Not Long 🧠
You don’t need 3 hours.
✔️ Chop veggies while protein cooks
✔️ Use microwave rice packs if needed
✔️ Buy pre-washed salad
✔️ Use frozen veg (just as nutritious)

Convenience is a tool — use it.

5️⃣ Build Balanced, High-Protein Plates ⚖️
Each meal:
🥩 20–40g protein
🍚 Carbs adjusted to training day
🥑 Healthy fats
🥦 Fibre from veggies

Balanced meals = better energy, stronger workouts, faster recovery.

Consistency beats perfection.
Keep it simple. Keep it high protein. Keep showing up 🔥

12/02/2026

The real benefits of investing in a good coach 👇

It’s not just about workouts.

✔️ Clarity – You stop guessing, second-guessing, and hopping between plans. You know what to do and why.

✔️ Consistency – Not motivation. Not willpower. Someone helps you show up even when life gets busy or messy.

✔️ Accountability without guilt – You’re supported, not shamed. Miss a week? We adjust. We don’t quit.

✔️ Confidence – In the gym, in your body, and in your decisions. You stop relying on external noise.

✔️ Time saved – No more wasting months doing things that don’t move the needle.

✔️ Someone in your corner – A good coach doesn’t just track sets and reps. They listen. They notice patterns. They care.

The truth?
Most people don’t fail because they’re lazy.
They fail because they’re doing it alone.

And you don’t have to.

✨ Investing in a coach is really investing in support, structure, and belief—until you can hold it yourself.

10/02/2026

Confidence doesn’t just show up in the gym… it’s built, rep by rep. 💪✨

Watching Emma grow stronger and more confident while training alongside her husband has been such a win.

2:1 Personal Training means shared goals, extra motivation, and support every step of the way.

Thinking about training together? DM us ‘2:1’ and let’s get you started 👭👫

09/02/2026

26/01/2026

Even a few sessions can change how you move, feel, and show up.
Proud of this start 🔥

23/01/2026

Fitness isn’t about being ‘on’ all the time. It’s the gym sessions, the normal days, the quiet routines — and yes, the holidays and the pints too.
This is what balance actually looks like for me.

13/01/2026

As we step into a new year, it’s easy to feel pressured to change everything—your body, your habits, your life.

But real progress doesn’t come from extreme goals. It comes from realistic, sustainable ones.

What’s one realistic goal you’re setting this year? 💡