Kirst_4Fitness

15/08/2026

15/08/2026

There’s is no shortage of fitness advice online.

But just because someone looks fit, has a big following, or speaks confidently doesn’t mean they’re qualified to tell you what you should be doing.

Your body, goals, training history and circumstances are unique to you. Good fitness advice should be based on knowledge, evidence and proper assessments, not viral trends or personal opinion.

Before taking advice, ask:

🏋️ Are they a qualified Personal Trainer?
📚 Do they have recognised training and up to date knowledge?
🧠 Do they understand exercise technique, programming and progression?
🎯 Are they considering your individual goals and circumstances?
🚩 Or are they simply selling a quick fix?

A qualified PT should know when to coach, when to adapt, and when something is outside their scope and needs another professional.

Social media can be great for motivation and inspiration, but when it comes to your training, choose expertise over popularity.

Don’t copy someone else’s fitness journey.

Get advice from someone qualified to help you with your OWN fitness journey 🏋🏼‍♀️

31/03/2026

🔥 2 Spaces Available for Online Coaching! 🔥

Looking to level up your fitness? I’ve got 2 exclusive spots open for online coaching and personal training.

✅ Tailored workout plans
✅ Nutrition guidance
✅ Ongoing support & accountability
✅ Suitable for all levels

Whether you want to build strength, lose fat, or boost confidence, I’ve got you covered.

🏋🏼‍♀️Message me to secure your spot before they’re gone!

👉🏼Any questions please ask!

❤️

31/03/2026

🔥 2 Spaces Available for Online Coaching! 🔥

Looking to level up your fitness? I’ve got 2 spots open for online coaching and personal training.

✅ Tailored workout plans
✅ Nutrition guidance
✅ Ongoing support & accountability
✅ Suitable for all levels

Whether you want to build strength, lose fat, or boost confidence, I’ve got you covered.

Message me to secure your spot before they’re gone!

Any questions at all please ask!

28/03/2026

London Olympia Ladies Doubles 2026

The race that started as a double event for us and sadly ended in a solo for me.

I do love the challenge of the Hyrox event.

Proud of myself for finishing, sadly without Claire due to injury.

SO we will go again!

Hyrox London 2026

24/03/2026

We haven’t had much luck with our last two Hyrox Doubles races. December 2025 Claire was taken ill with a sick bug BUT completed the race. We were only 3 minutes slower than our last race.

Fast forward to today. We were flying and then a slip caused Claire to injure her knee. She had to pull out 😢

So I carried on from the sled pull and completed the runs and the last 5 stations on my own. 😳

Thankfully the last part of the race is my strength area
4.Burpee
5.Row
6. Farmers Carry
7. Lunges
8. Wall balls of hell 😂 100 on your own 🤮

Super proud of myself for finishing at 1.21

I will take that, BUT definitely prefer racing with my Hyrox partner Claire ❤️

06/03/2026

“I’ll train hard for 2 weeks before my holiday!”

As a coach I’ve heard this many a time from new clients, wanting to make big changes in small amounts of time.

Guess what?

It doesn’t happen!

What clients think:
“I’ll just smash the gym before my holiday.”

The Reality…..
Fitness results require….
👉🏼 8/12 weeks of consistency
👉🏼Good nutrition and recovery
👉🏼Gradual progress

➡️ Two weeks would mostly give you soreness, not a body transformation.

If you want to get fit for your summer holiday, start now. Don’t spend another summer being unhappy.

Need help?

Give me a shout and let’s see what we can do together to get you there.

03/03/2026

Most people don’t fail because they’re lazy.
They fail because they expect motivation to show up every single day.

Here’s the real truth…..

I don’t wake up motivated every morning either.

Some days I’m tired.
Some days I don’t feel like training.
Some days I’d rather stay in my bed.

But discipline =motivation.

Progress isn’t about being perfect. It’s about showing up, even when you don’t feel like it!

You don’t need to go to the extreme.
You don’t need to be perfect.
You just need to be consistent.

If you’re struggling right now. You’re only human.

Keep going. One workout at a time. 🤘🏻🏋🏼‍♀️🤩

🔑

02/03/2026

Fat loss myths…..

“Cut out carbs, they will make you fat”

👉🏼Myth: Eating carbs automatically causes fat gain.
👉🏼Truth: Excess calories cause fat gain, not carbs alone.

Carbs are your body’s primary energy source. The problem comes from overeating refined, calorie dense foods, not rice, fruit, or potatoes.

“You can spot reduce fat!”

👉🏼Myth: Doing crunches will burn belly fat.
👉🏼Truth: You cannot choose where fat comes off. Fat loss happens based on several factors such as genetics, hormones, and overall calorie balance.

To lose weight we have to be in a calorie deficit.

👉🏼Crunches strengthen the abs, BUT they don’t directly burn belly fat.

Carbs are not the enemy!
For weight loss we have to be in a calories deficit!

01/03/2026

Here are 3 common mistakes I see woman make when in the gym, and how to fix them….

1. Avoiding weights and Spending 60 minutes on the treadmill or stairmaster and barely touching the weights.

Why this a problem….
👉🏼Cardio burns calories, but it doesn’t shape your body the way resistance training does.
👉🏼Muscle is what gives you the toned” look.
👉🏼Lifting weights boosts your metabolism long term.

You should…..
👉🏼Prioritize strength training 3–4 days per week.
👉🏼Focus on compound movements such as squats, hip thrusts and rows.
👉🏼Use progressive overload, which means to gradually increase the weight or reps of an exercise.

2.Training Glutes every single day!

Doing hip thrusts, kickbacks, and glute bridges daily with no real recovery.

Why this can be a problem…..
👉🏼Muscles grow when you rest, not while you’re training.
👉🏼Overtraining can stall your progress. Your body needs rest days!
👉🏼Fatigue leads to poor form and is an injury risk.

What you should do is….
👉🏼Train the glutes 2–3 times per week.
👉🏼Allow at least 48 hours of recovery.
👉🏼Include hamstrings and quads for balance.

3. Believing that lifting heavy will make you “BULKY” 🤦🏼‍♀️

Using 3–5kg dumbbells for everything because of fear of getting bulky.

👉🏼Women don’t accidentally become bulky this will take years of intense training and nutrition.
👉🏼Light weights with no real challenge to the body will mean minimal results.

What should you do…
👉🏼Choose a weight that makes the last 2 reps challenging.
👉🏼Aim for 8–12 reps for most exercises.
👉🏼Don’t be afraid to progressively increase the weight.

If you need help reach out!

Ladies, don’t be afraid of those weights 🏋🏼‍♀️