Kirsten Pro Coaching

01/09/2026

MYTH: Running burns more fat than strength training.

We've all heard the idea that if you want to burn fat, you need to spend more time running or doing cardio.

But the reality is a little more interesting…

🏃‍♀️ Running can burn more calories during the actual workout, while strength training provides benefits that extend beyond the session.

💪 Building and maintaining muscle helps support your resting energy expenditure, and your body also uses energy to recover and repair after strength training.

That doesn't mean strength training magically keeps you burning huge amounts of calories for hours — the post-workout effect is relatively small.

Instead, think long-term results.

👉 Cardio helps improve your cardiovascular fitness, endurance and calorie expenditure.

👉 Strength training helps build and maintain muscle, improve strength and support better movement.

🔥 Put them together, and you've got a much more complete approach to fitness.

Functional fitness isn't about chasing the biggest calorie burn from one workout.

It's about training your body to move better, get stronger, perform better and keep doing the things you love.

Strong doesn't automatically mean bulky.

**
And cardio isn't the only way to get results.**

💛 Move Better. Live Stronger.

Have you ever avoided strength training because you thought cardio was better for burning fat?

👇 Tell me below!

28/08/2026

💪 Upper Body Pullover on a Physio Ball

Looking to improve your upper-body strength, shoulder mobility, and core stability?

The Pullover on a Physio Ball is a great movement for challenging your chest, shoulders, back and core, while the unstable surface encourages greater core activation, balance and body control.

✨ Benefits include: • Improved shoulder mobility and overhead movement
• Greater core stability and activation
• Upper-body strength and control
• Improved coordination and movement quality
• Support for functional movement and posture

This exercise can be a great addition to strength, mobility, functional fitness and rehabilitation-focused training.

Remember to move with control and work within your comfortable range of motion.

🎥 Watch the full exercise demonstration here:
Upper Body Pullover on Physio Ball – YouTube
https://youtu.be/1PFuLFAcRfM?si=Zav8yIF1V2z6IpVR

Move Better. Live Stronger. 💛

👍 Follow Kirsten Pro Coaching for more exercise demonstrations, mobility, functional fitness, strength and movement tips.

Improve upper body strength, shoulder mobility, and core stability ...

26/08/2026

Let's talk about the myth of functional training.

Last time, it was weight training that made you bulky; this time, it's functional training. Quick one first: functional training is just training your body to move the way it actually moves in real life- squatting, lunging, twisting, pushing, pulling, that kind of thing, rather than isolating one muscle at a time.

People hear "functional fitness" and think heavy, bulky legs. But that's not actually what's happening.

Your glutes and core aren't just muscles you're working; they're the driving force behind how much power your body can actually generate. Strong glutes and core mean better endurance, more explosive power for quick bursts of speed, and help your body flush lactate faster, so you recover faster too.

It's not about building size; it's about building power, control and endurance you can actually use.

Have you ever avoided a type of training because you thought it would bulk you up? Tell me below.
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23/08/2026

Discipline today, strength tomorrow, pride forever.

You don't find willpower, you build it. Some days it's showing up when you really don't feel like it, some days it's just getting through the session. Either way, it counts.

The work you put in now is the version of you that shows up later, stronger, more capable, more you.

What's keeping you disciplined right now? Tell me below.

19/08/2026

Over the years, I've created 300+ exercise demonstrations on YouTube. The problem? Finding the right one wasn't always easy.

So I built a searchable Exercise Library on my website.

Now you can filter exercises by category or equipment, making it quick and easy to find exactly what you need.

📂 Browse by Category:

✅ Warm Up & Mobility
✅ Stretching & Recovery
✅ Functional Fitness & Strength
✅ Cardio & Conditioning
✅ Core & Abs
✅ BOSU Ball
✅ Rehabilitation & Postpartum
✅ Kettlebell Training
✅ Physio Ball Exercises
✅ Resistance Bands & Therabands
✅ MMA & Combat Sports

🏋️ Filter by Equipment:

• Bodyweight
• BOSU Ball
• Physio Ball
• Theraband
• Kettlebell
• Gliders
• Barbell
• Dumbbell
• Medicine Ball
• Battle Ropes

Every exercise links directly to its full YouTube demonstration, so you can learn the correct technique and build your own training routine.

Whether you're improving mobility, strengthening your core, activating your glutes, recovering from an injury, or just looking for a new exercise, you'll find it in seconds.

🌐 Explore the Exercise Library:
kirstenprocoaching.netlify.app

Move Better. Live Stronger. 💛

💬 Which category are you checking out first? Core, Mobility, Strength, Rehab... or something else?

StrengthTraining Rehabilitation CoreTraining FitnessResources MoveBetterLiveStronger

16/08/2026

Your future self will thank you for this.

Real talk — when you skip sessions and the weight creeps back on, getting started again takes so much more motivation than just... continuing would have. You're basically starting from zero.

That's the part people don't talk about enough. It's not that starting is hard. It's that restarting is hard.

So even on the days you don't feel like it — show up for 10 minutes. Do the smaller version. Because a little bit of progress, even messy and imperfect, beats a full reset every time.

Let your future self thank you for the small step you took today, not the comeback you had to make three months from now.

Move Better. Live Stronger. 💛

Anyone else find restarting harder than just... not stopping in the first place?

14/08/2026

The squat and press is one of my favourite compound exercises — and here's why it earns a spot in almost every programme I write.

You're combining a squat (legs, glutes, core) with an overhead press (shoulders, arms, upper back) into one continuous movement. That means you're training more muscle groups in less time, building real functional strength, and getting your heart rate up while you do it.

Why it works so well:
✔️ Builds lower AND upper body strength in one movement
✔️ Mimics real-life patterns — think lifting something off the ground and putting it overhead
✔️ Torches more calories than isolated exercises, since you're working so much muscle at once
✔️ Improves coordination between your upper and lower body

It's efficient, it's functional, and it delivers results — exactly what I look for when programming for busy clients who don't have hours to spend in the gym.

Move Better. Live Stronger. 💛

Do you already include compound movements like this in your training,

https://youtu.be/sDrA3SWgTXI

12/08/2026

Myth vs Movement 💪

Myth: Weight training will make you bulky.

I've heard this one for years. Let's break it down.

In short — no. I've weight trained for years, and it's actually when I was leanest and most toned in my life — never once did I bulk or pick up that "built" look. What weight training really does is build lean muscle, shape your body, and — the part people miss — pull on your bones to increase bone density.

That matters more as we get older. Bone density naturally declines with age, and muscle mass is one of the biggest factors in protecting it. Building and keeping muscle isn't just about how you look — it's about longevity, staying strong, staying independent, and reducing fracture risk later in life.

So why do some CrossFit athletes look more muscular?

Fair question. It's not "lifting weights" on its own — it's very high training volume, heavy compound lifts done constantly, deliberate calorie surpluses to fuel that training, and often genetics that respond more readily to building size. That's a different goal and a different programme to general strength training for health.

For most of us training 2-4x a week for strength, longevity, and how our clothes fit — you're not going to end up looking like a competitive CrossFit athlete. You're going to get lean, strong, and toned.

Move Better. Live Stronger. 💛

Has this myth ever stopped you from picking up weights? Let's talk about it below 👇

09/08/2026

Show more
"Sweat is just fat crying." 😅

Not scientifically true, but it still makes me smile every time.

What is true: every drop of sweat means you showed up, pushed yourself, and put your health first.

You don't need hours in the gym. You don't need to be the fittest person there. You just need to start.

Some days the workout feels amazing. Other days, just showing up is the win.

Keep moving. Stay consistent. The results come.

Move Better. Live Stronger. 💛

What's your go-to way to break a sweat — gym, walking, cycling, squash, something else? Tell me below 👇

07/08/2026

Show more

One step can make a big difference.

Step-ups might look simple, but they're one of the best exercises for real-world leg strength.

They hit your quads, glutes, and balance — which carries straight over to everyday life: stairs, hiking, running, sport.

💡 Technique tip: use a slightly higher step, so your front knee sits around 90° or a bit more. That small change increases the challenge and shifts more work onto your quads, while your glutes and hamstrings kick in to drive you up.

✔️ Push through your whole foot
✔️ Stay tall — don't lean on your back leg for momentum
✔️ Control the movement on the way down

Small technique tweaks, big difference in results.

Move Better. Live Stronger. 💛

Do you already include step-ups in your leg training, or is this your sign to try.

https://youtu.be/PJs8jS-gyGw