Kiera Hall Personal Training

03/17/2022

One thing I highly stress to my clients is the importance of making your health and fitness a VERY high priority in your life. Once you got some momentum you must fight like hell to maintain it.-
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One of the biggest enemies women face is their own voice inside their head saying, “just take today off” or “I’m just too tired”. Everybody’s tired. The difference between successful and unsuccessful people is that successful people understand the ramifications of letting that voice win even once! -
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02/07/2022

In this video I talk about the different tests that need to be conducted to get a COMPLETE look at your thyroid health. I give a brief discussion but will go in greater depth of each at another time. If you haven’t had your thyroid checked yet or recently please look into getting it tested. -
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The tests necessary are as follows:
-TSH
-Free T4
-Free T3
-Antibodies
Please drop a comment if you have any questions. -
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02/06/2022

In this video, Steven speaks about a few of the myriad advantages of a traditional strength training program as opposed to circuit style training such as boot camps, Orange Theory, etc… We will continue to produce this type of content in an effort to educate and empower people to take control of their lives through the medium of fitness!!👍🏻💪🏻

01/29/2022

We see this problem a lot with western medicine. When it comes to emergency care it’s the best out there. But when it comes to a sick body they tend to treat symptoms instead of searching for a cure. -
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Many doctors prescribe medicine to mask our symptoms. This medicine usually leads to more problems so then we are prescribed another medication for those symptoms.-
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The best advice I can give people is take responsibility and action for your own well-being. I’m not saying don’t go to doctors. But do everything you can to understand what is going on with your body so you are not completely relying on someone else. That being said, if you’re doctor isn’t concerned with any of these lifestyle changes you can make on your own it might be time to get a second opinion!-

01/27/2022

My wonderful client Joyce requested a video for triceps. One? Why not THREE for TRIceps? See what I did there…?😜

Charming wit aside, here are three different moves and how to execute them properly all designed to target the triceps. Enjoy and train hard!!👍🏻💪🏻

01/16/2022

The best way to stay committed to your long term goals is to have short term goals along the way. When it comes to the gym and getting in shape it’s very easy to get wrapped up in the number on the scale or the image in the mirror. This type of behavior becomes very unhealthy. -
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This is why I stress my clients have other goals besides just loosing body fat or adding muscle. These goals could be an 8 minute mile, a real pull-up, squatting a certain weight. When we accomplish things like it gives us a sense of self satisfaction and the physique is forced to come along for the ride. -
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That being said, inclining pressing 90lb dumbbells has been a goal of mine for three years now! Today I got to check that goal off the list. It’s little things like this that make this journey so much fun! Set a goal and go after it, only you can hold yourself back. 💪🏻💥-

01/03/2022

I’m 36 and I’m in the best shape of my life! It amazes me how mislead women are. The common misconception is once you hit 30 you have to say goodbye to having a body you love and are proud of. I can’t tell you how many times I’ve heard, “Just wait until you’re 30”. Well I’m 36 and have a better body than I did at 26! -
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So I am here to say, ladies, you’ve been sold a lie. Through proper nutrition and exercise you can change your body at any age. You can put on that muscle you want, you can loose those extra pounds. Anything you do consistently in life will yield results. So please stop listening to all the noise out there because it just isn’t true. -
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I’d love to offer advice if you have a question please leave a comment.

12/07/2021

One of the things I’m most proud of over the last year or two is my back development. There are a few things that I focus on with myself and my clients to maximize the development of the back. For starters, you can’t see the muscles working so the mind to muscle connection is absolutely critical for proper stimulation. Your body’s tendency is to move the weight from point “A” to point “B” as efficiently as possible. This leads to recruiting other muscles or “cheating” especially when lifting heavier weights. Since the back, along with the entire posterior chain, is one of the strongest parts of the body, some heavier lifting is needed for maximum stimulation. By focusing on the “feel” of the muscles working you can elicit maximum growth and development.

Here are a couple of other “fundamentals” that I focus on for myself as well as my clients:

1- At least one free weight movement in every session. This can be in the form of a deadlift variation or a row with either a barbell or dumbbells. Free weights will always give you the most “bang for your buck”. They also incorporate the core and contribute to overall strength and development of the entire body.

2- All movements are done with the hands no more than shoulder width apart for maximum recruitment of the lats. Having the hands wider tends to engage the upper back a bit more so a more narrow grip leads to better lat development, thickness and width, top to bottom. I save the wider grip for when I’m focusing on rear delts and upper back.

3- At least one unilateral movement per session. We all have a dominant side that we use daily (opening doors, grabbing groceries, cleaning, yard work, etc…). Over time this leads to imbalances both aesthetically and functionally. By letting each side work independently you can better identify and then alleviate these imbalances.

There are many more nuances that come into play when training the back, especially with regards to ex*****on. There are so many angles and variations for different stimulation. But I always keep these principles as a foundation and then I can build a more “individualized” program for myself or a client based on what feels the best and offers the best movement patterns.

12/06/2021

After witnessing corporate personal training for years I’ve become frustrated with the flawed model of personal training in big box gyms. The reality is these gyms couldn’t care less about their members’ results. They only care about the money coming in. Hence these garbage 30 min sessions they sell which rarely offer anyone a real opportunity to get results.

11/30/2021

Just hanging out slingin some supplements!! and from have become really great friends and instrumental to our GAINZ!!! So we always have to stop and show them love when they setup!👍🏻💪🏻

11/24/2021

Always a pleasure to stop in and see Bridget and Jordan at Harts Wholesale Supplements! They are great people, very knowledgeable and vital to these gains!!!👍🏻💪🏻

When you stay ready for
Our feature & don’t wait till Friday to flex their greatness!!
P.s. may your kindness and generosity be reciprocated 🙏🏻💜

11/18/2021

One of the best parts of us getting back into training is the amazing people we have met and the relationships we have made. Jordan and Bridget at Harts Wholesale Supplements are great people and have become great friends of ours! Thank you guys!! We love you!

🍾🍾Please help us wish the most wonderful THE HAPPIEST BIRTHDAY!!! 🎂🎂
EVERY time you show up, you have a big ol’ smile plastered on that beautiful face and it’s INFECTIOUS!! We love you and are sending you all the blessings and greatness vibes!