Kim Murphy Personal Training

Kim Murphy Personal Training One-on-one personal training at Advance Fitness Invercargill. For prices or more info, message today!

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Year 3 of Movember 💛This year looks a little different…I’m not cleared to run yet (thanks to a knee injury), so I’ll be ...
02/11/2025

Year 3 of Movember 💛

This year looks a little different…
I’m not cleared to run yet (thanks to a knee injury), so I’ll be walking 100km throughout November to support men’s mental and physical health. Running will join the mix once I’m cleared

Movement looks a little different right now, but the mission stays the same 💛

Scan the QR code or follow the link below (also in my bio) to donate
Support my fundraiser: https://movember.com/m/15001370?mc=60

Rehab’s been testing my patience lately. The toughest part has been battling the frustration of not being able to move o...
20/10/2025

Rehab’s been testing my patience lately.
The toughest part has been battling the frustration of not being able to move or perform the way I want to, but we’re working through it.

Some days tougher than others, but progress is progress. Walking pain-free for longer now (weights still humble me 😅), but we’re on our way back stronger. 💪

Watch this space because we will be moving onto some pretty cool things in the future.

🥣 My Everyday Oats BowlBecause I honestly never get sick of this combo 👏What’s in it:30g rolled oats1 scoop protein powd...
07/10/2025

🥣 My Everyday Oats Bowl
Because I honestly never get sick of this combo 👏

What’s in it:

30g rolled oats
1 scoop protein powder (any flavour you vibe with)
10g chia seeds

75g blueberries
10g peanut butter
10g honey

Why I love it:
🫐Blueberries – packed with antioxidants that serve as an anti-inflammatory while being packed full of nutrients to help support heart and bone health
🍯 Honey – a natural sweetener that gives energy without relying on refined sugar.
🥜 Peanut butter – a source of healthy unsaturated fats and a little extra protein to keep you feeling full and satisfied.
🌱 Chia seeds – loaded with omega-3s and fibre to help with digestion and sustained energy.
💪 Protein powder – supports muscle repair and recovery post-workout.

Simple, balanced, and honestly the highlight of my mornings 😍

26/09/2025

Your beginner-friendly guide to mastering the Chest Fly Machine 💪
We are breaking down the movement into easy steps so you can lift with confidence in the gym.

‼️Remember‼️
💥 Set the seat so the handles are level with your chest
💥 Keep a soft bend in your elbows (don’t lock them out)
💥 Squeeze your chest as the handles come together
💥 Control the movement on the way back — no bouncing
💥 Keep shoulders down and back, avoid shrugging

Feel free to get in touch with me if you need some additional help performing the movement ☺️

19/09/2025

Your beginner-friendly guide to mastering the Dumbbell Lateral Raise 💪
We are breaking down the movement into easy steps so you can lift with confidence in the gym.

‼️Remember‼️
💥 Keep a slight bend in your elbows
💥 Lead with your elbows, not your hands
💥 Don’t raise above shoulder height
💥 Control the weight on the way down
💥 Keep shoulders relaxed (no shrugging)

Feel free to get in touch with me if you need some additional help performing the movement ☺️

12/09/2025

Your beginner-friendly guide to mastering the Chest Press Machine 💪🏼

I’m breaking down the chest press into simple steps so you can lift with confidence in the gym.

‼️ Remember ‼️
💥 Keep your feet flat on the floor for stability and your back pressed against the seat.
💥 Grip the handles firmly but avoid locking out your elbows.
💥 Bring the weight back slowly until you feel a stretch through your pec.
💥 Exhale as you push the weight, inhale as you bring it back.

05/09/2025

Feeling intimidated by the gym machines? Let’s fix that! 💪

In this video, I break down how to use the hack squat machine safely and effectively. Making it perfect for beginners.

‼️ Remember ‼️
💥 Position your feet shoulder-width apart
💥 Inhale as you lower down, exhale as you push up
💥 Let the weight shift through your heels for better control and stability

01/09/2025

Let’s smash out this month’s challenge, how many reps do you think you could do?

Fuel your morning with 42g of protein 💪This high-protein breakfast combines oats, chia seeds, protein powder, yoghurt, m...
01/09/2025

Fuel your morning with 42g of protein 💪
This high-protein breakfast combines oats, chia seeds, protein powder, yoghurt, mango, and a touch of fruit compote – a balanced start to keep you fuller for longer and support your goals.

A simple, nutrient-packed option that takes minutes to prepare and sets you up for the day ahead. Perfect for prepping in bulk for those busy mornings!

29/08/2025

Want a stronger, sculpted back? Let’s row your way to better posture and powerful lats 💪🏼

‼️Don’t forget to‼️
💥 Sit tall with your chest up
💥 Keep your feet planted and knees slightly bent
💥 Pull the attachment to your lower rib cage (bellybutton, leading with elbows
💥 Squeeze shoulder blades together
💥 Control the return for a full lat stretch

Want more exercises like this? Message me and I’ll share them!

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