Kirst_4Fitness

Kirst_4Fitness Mobile Personal Trainer offering 1-2-1, couples or small group training. Online coaching options also avaialable. Gym/home training plans.

Pre and Post Natal trained.

🔥 2 Spaces Available for Online Coaching! 🔥Looking to level up your fitness? I’ve got 2 exclusive spots open for online ...
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!

❤️

🔥 2 Spaces Available for Online Coaching! 🔥Looking to level up your fitness? I’ve got 2 spots open for online coaching ...
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!

London Olympia Ladies Doubles 2026The race that started as a double event for us and sadly ended in a solo for me. I do ...
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

We haven’t had much luck with our last two Hyrox Doubles races. December 2025 Claire was taken ill with a sick bug BUT c...
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 ❤️

“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 mak...
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.

Most people don’t fail because they’re lazy.They fail because they expect motivation to show up every single day.Here’s ...
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. 🤘🏻🏋🏼‍♀️🤩

🔑

Fat loss myths…..“Cut out carbs, they will make you fat”👉🏼Myth: Eating carbs automatically causes fat gain.👉🏼Truth: Exce...
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!

Here are 3 common mistakes I see woman make when in the gym, and how to fix them….1. Avoiding weights and Spending 60 mi...
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 🏋🏼‍♀️

01/01/2026

2025 work and play 🫶🏻

Les Mills Live Amsterdam
Hyrox London with Claire
Les Mills Launches 🚀
Reformer Launch at Hartham
Training days
Running
Ware 10 Mile

#2025 ❤️

Hyrox London 2025Ladies Doubles 1.16We had trained hard but on the day poor Claire was competing feeling ill, turns out ...
21/12/2025

Hyrox London 2025
Ladies Doubles 1.16

We had trained hard but on the day poor Claire was competing feeling ill, turns out with a bug! We were only 3 minutes slower than last time, which considering how ill she was, is amazing!

How she did that I will never know?!

She was totally amazing to carry on and not stop.

We go again in March as we have our time of 1.13 to beat from December 2024.

Hopefully next year we will be bug free.

Let’s go 🤘🏻

First game of the season. 1-1 final score.Felt great being back on the pitch again.
22/09/2025

First game of the season.

1-1 final score.

Felt great being back on the pitch again.

Address

Hertford

Telephone

+447971401662

Website

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