� A simple realistic approach to health and fitness
• Personal Training
• Calorie Controlled Recipes
• Lifestyle Changes
23/06/2022
More hard work from one of the team 👏
Around 8 weeks progress with no restrictive diet, no drastically low calories or endless amounts of cardio ⛔️
Over the last 8 weeks, we have built up Mollie’s confidence in the free weight area and progressively added weight each week to build shape and strength!
If you’d like to achieve similar results DM the word “Coaching” for a chat about how I could help you 😄
12/06/2022
🌝 For those of you on a fat loss journey with a holiday booked.
Stop stressing. ⛔️
Enjoy your time away. Eat and drink without feeling guilty. These 7-10 days won’t stop you achieving your long term goals.
If you wish to go to the gym or go out for a run on holiday because it makes you feel better please do; if you don’t fancy it, don’t worry.
A week off won’t ruin your strength or your fitness. 🏃🏻♂️
Once you’re home, get straight back on the wagon and continue as you were before your holiday, you have another 51 weeks of the year to achieve whatever your goal!
If you need help getting into shape for your holiday DM me the word “holiday” for a chat to see how I can help!
04/03/2022
Are you the type of person who is always all or nothing? 🤷♂️
You’re either on a diet and smashing six out of seven days at the gym OR you’re sat at home with a take away 3x a week and won’t hit the gym for 2 months straight? 🍎🍕
Maybe you go on a night out and you’re either sober or paralytic? There is no in-between. 🍺
The all or nothing mentality was exactly what we challenged in this transformation. 🧠
Over an 8 week period we set a goal of working out 3x minimum, 4x maximum per week. 🏋️♀️
We made small adjustments to food and scheduled in one meal out per week within the weekly calorie goal.
Like for like food swaps also played a big part to avoid high calorie snacking of an evening.
Keeping things sustainable, somewhere in between the all or nothing meant we could achieve solid results whilst not being a slave to the gym or to a restrictive diet 💪
If you’d like similar results with a sustainable approach DM me “RESULTS” and we can have a chat about how I could help you!
21/02/2022
October 25th ⏩ Feb 1st - and we’re not finished yet! 😆
Not much change in weight between these photos, but a total body recomp! 💪
Over the last few months we have consistently nailed a simple structured programme and progressed lifts week in week out. ✅
Don’t overcomplicate things. Hit your calories, train hard consistently and trust the process!
If you’re aiming for a healthier, fitter, stronger body for this summer, start now! 🌞
For coaching enquiries DM me “GOALS”
04/02/2022
This transformation was a lot more than just physical. During this transition I watched my friend and client turn their life, confidence and mentality around!
It was important the gym became a place of enjoyment and not a chore.
❌ We cut endless hours of cardio
⬆️ Upped protein intake to help curb hunger and cravings
🏃🏻♂️Focussed on health instead of the scales
🕧 Saved calories for later in the day to avoid binging
All of this wasnt easy and sure the road had many ups and downs along the way but the commitment to the goal never changed.
If you want someone to hold you accountable and help you achieve results like this fill out the form in my bio or message me the word “CHANGE”
16/01/2022
❌ Don’t make these 5 common mistakes ❌
Swipe ➡️
If you’d like my help to fast track your results this year DM me “2022” and we can chat about your goals and how I could help 🚀
13/01/2022
As a busy mom with a full time career, May could easily have made excuses to not train or stay in shape, never mind pull a 120kg deadlift at around 63kg body weight!
However, May understood the importance of exercise and working out for more than just the physical benefits.
Training gave her structure, routine, mental clarity and stress relief to help her through her busy schedule.
Never missing a training session in over 3 years! 👏
Do you need help building routine?
Do you need someone to hold you accountable?
If so, apply to work with me 1-2-1 or online using the link in my bio ☝️
Make 2022 the year you build fitness into your daily schedule
09/01/2022
Body fat 👇 Muscle mass 👆
- Are your 2022 goals to drop body fat?
- Do you go round in circles wondering why each year you can’t keep your results consistent for a long period?
- Make this year different. Get the help you need to keep your results.
- Ditch the juice diet, ditch the 1000 calories a day, stop cutting out carbs!
Don’t try to do it all at once!
When it comes to your fitness goals, sometimes less is more.
Rather than completely flip your life upside down at the start of January, pick just 2 things you can achieve daily or weekly for the next 2-4 weeks.
For example, if you currently don’t go to the gym at all, don’t go all in and hit the gym 7 days a week, limit yourself to 2-3 days until this becomes a habit.
When it comes to your nutritional habits, rather than restrict all the foods you enjoy and only eat chicken, rice and veg 3x per day; just simply start to incorporate more veg into your evening meal each day or swap your lunch for a salad a couple of days a week.
Or maybe start to track your calories to get an idea of how many you are currently consuming.
If you do too much all at once, you will become overwhelmed, begin to hate the whole process and quit again in 3 weeks. You want to be striving for sustainability, a a lifestyle choice to last a life time, not a quick fix.
Develop healthier habits slowly over time and you will reap the rewards.
Here are 3 simple habits you can begin to incorporate into your daily routine;
1. Drink 1L of water more than you currently do
2. Go for a walk on your lunch break
3. Add more veg to your evening meals
28/12/2021
What will you do differently this year?
08/12/2021
Consistency always pays off!
Over 4 stone gone!
Small habits created over time have snowballed into big results. What did we do?
More steps ✅ Calorie counted meals and controlled portion sizes ✅ High protein target ✅ Regular progressive gym sessions ✅
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Stop putting off your goals and start working. Slots open for January DM me “2022”
29/11/2021
Fit with Kie will be available online from January!
This offer will be available for the first 5 people that get involved!
If you have thought about working with me but haven’t had the chance due to location or availability you now have no excuse! Online coaching is accessible to anyone anywhere meaning I have the chance to work with more people to become a healthier version of themselves. If this is something you are interested in please drop me a message for more info and keep an eye on my page for future updates!