High Level Health & Fitness

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✨ Long-term results without fads
🍏 Build a healthy, happy lifestyle with easy habits
💪 Gym, nutrition & mindset made simple
📥 Free guides & programmes on my linktree!

Jeannie lost 6.5kgs in 4 months with my 1:1 online coaching programme! She came to me wanting to lose a bit of extra wei...
08/02/2026

Jeannie lost 6.5kgs in 4 months with my 1:1 online coaching programme! She came to me wanting to lose a bit of extra weight she'd been carrying post baby number 2. She was exhausted, eating very little and wondering why she couldn't shift the weight.

We got her eating MORE, doing some exercise and taking time for her - some "me" time rather than "mum" time, helped boost her energy levels through walking and great nutrition.

Helped her learn how macronutrients can help to change your body shape, support your health bones, skin and brain AND drop fat. All while STILL leaving her options for meals out and some treats to help satisfy a sweet tooth (I have one too!)

Jeannie has made incredible progress not just in the gym but also with her mindset, how she views herself and how she approaches setbacks. We've worked on boosting confidence, letting go of negative self-talk and she's now set some amazing goals for 2026!

This year we're now focussing on maintaining these results, getting stronger to keep up with her growing kids and just enjoying more from life with all her new energy!

Jeannie has been fantastic and kept consistent even through stressful/busy times and Christmas. We've worked on not beating ourselves up for mistakes and just moving on with the plan. I couldn't be prouder of her hard work and am so excited to see her progress this year - great job Jeannie!

If you want to find out how I can help create a tailored plan for you that you ACTUALLY enjoy. One that fits IN with your lifestyle rather than requires you to change everything about yourself; then DM or COMMENT the word "VIP" and I'll send you the info! No obligation required!

Some tough love from your friendly PT but you need to hear these. If you've been spinning your wheels making a bit of pr...
01/02/2026

Some tough love from your friendly PT but you need to hear these. If you've been spinning your wheels making a bit of progress then having a setback or losing weight then regaining it SAVE this post and let me know which one resonates for you. The last one will get you right in the feels!

🤷‍♀️Have you ever felt stiff/sore when doing certain lifts in the gym? Do you avoid certain exercises entirely such as d...
26/01/2026

🤷‍♀️Have you ever felt stiff/sore when doing certain lifts in the gym? Do you avoid certain exercises entirely such as deadlift? Have frequent niggles but you've not actually been injured? Then keep reading ⬇️⬇️

A lot of the time discomfort & light pain in the gym is caused by weak stability at the joint e.g. the shoulder in an overhead press, and poor mobility/posture. 🧘‍♀️

💪If you've been following along structured programme and started to progress on your weight lifting journey you may find niggles popping up in surprising areas.

But if you spend a lot of your day not moving, sitting or in poor posture positions then we can't be too surprised.

Mobility & stability = strength. So as you get stronger if you're ignoring your foundation unfortunately somethings gotta give.

By spending a bit of time each week working on getting your joints mobile & their supportive muscles stronger - you'll be able to lift more freely and lift heavier.

If you have niggles or have plateaued in your lifts- accessory work could be the missing piece from your training.

To be clear this is not prescriptive rehab for injuries or sharp pain (please go and see a physio/osteo for this!) This is targeted support for those who want to take their gym game up to the next level 💪

Comment below or DM "BULLETPROOF" & I'll send you the links to my programmes where my new collection of accessory workouts are included with any gym programme membership!

Let me help you level up in 2026!

Let me know do you have any niggles when you lift?

Hey legends 💛I’ve been working on something new behind the scenes that I’m really excited about. It’s really a cornersto...
25/01/2026

Hey legends 💛
I’ve been working on something new behind the scenes that I’m really excited about. It’s really a cornerstone of my 1:1 coaching and something I’ve become known for in my 6 years of in-person coaching.

It’s called BULLETPROOF - a collection of accessory workouts designed to help you build strength without the constant gym aches and niggles. Having worked now with literally over a thousand people in person through 1:1 coaching, group fitness and masterclasses this is something I see time and time again. Not just in the gym either!

So many of you have been in pain for so long that it’s become NORMALISED. But the thing is it’s not NORMAL and it shouldn’t have to BE your normal. I will always recommend (as all my 1:1 clients know) that if you have a persistent niggle/injury or sharp pain/localised swelling then please go and seek a rehab professional such as a physio, osteo or exercise physio who can help with diagnosis, initial treatment and rehab exercises. Because massaging and resting and praying it goes away DOESN’T work. (If it did then it would have worked by now right?!)

Usually we present with pain/soreness during lifting when we have a joint/muscle under more load than it’s used to in a position it’s not comfortable in. If we spend most of our life bent over a desk then suddenly start lifting with our shoulders straight overhead then it’s no surprise our body isn’t happy! It’s not used to being there.

So how do we help?
To be clear this isn’t a rehab plan and it’s not physio prescribed exercises - these are smart, targeted work focusing on mobility, control and stability so your main lifts feel better and more solid. We need mobility at the joint, then stability in order to create strength. If you’ve got persistent but low pain in certain movements, have to avoid certain exercises or have plateaued in a particular lift such as a backsquat or bench press then this is a common area in need of work in order to progress to the next level.

If you’ve ever said:
• “My shoulders always feel tight”
• “My lower back gets cranky”
• “My knees feel fine… until they don’t”
This is exactly who it’s for. You would ALL benefit from this work - take it from your hypermobile coach who’s been injured more times throughout her athletic and professional career than most!

This will be officially launching Monday 26th Jan in the on demand workouts in the HLHF app but I wanted you all to hear it here first 🫶

I’m SO excited to share this knowledge with you, as ever form check is available so feel free to film and send reps of you that you’d like me to take a closer look at and provide feedback.

If you have any friends who you think would benefit because they keep banging on about things then please do share this with them too! Let me know in the comments if you’ll be trying these!

It's January and we're all sick of hearing about motivation. Guys. You aren't always going to be motivated. Even if you ...
20/01/2026

It's January and we're all sick of hearing about motivation. Guys. You aren't always going to be motivated. Even if you have epic goals. Even when you have exciting things you're working towards.

In this era of dopamine hits any time you like, those who succeed are those who learn to delay gratification. To put in the work while no one is watching. To work towards something bigger than themselves.

You aren't going to get things perfectly all the time. Doing something perfectly for 4 weeks does not a changed individual make.

The ones who succeed are those who forget ahead regardless. Regardless of others opinions. Regardless of the time that it takes. Regardless of how many times they fall. They pick themselves up and keep. On. Going.

You dont need more motivation. You just need to know that you will never be satisfied with the consequences of staying the same. Failure isn't an option this year. You do not fail until you quit.

Save this post to give you some extra motivation!

** First in-person meetup of 2026! **I'm excited to announce our first in-person totally FREE event for the year! Get ba...
16/01/2026

** First in-person meetup of 2026! **
I'm excited to announce our first in-person totally FREE event for the year! Get back into the swing of things with some community, connection and coffee! We'll be walking the Byron Bay lighthouse coastal path Saturday 31st January - meeting before 8am at the carpark near Beach Byron Bay (free street parking nearby). Then walking together and enjoying the beautiful scenary!

We'll then walk to finish up at Topshop for coffee, chats and brekkie if you wish! I'm really excited for this we did one last year which was loads of fun! Please feel free to bring along a friend this is all about just getting out and getting active and enjoying the beautiful area we live in. Please click attending on the event if you're planning to come and I'll see you there!

https://www.facebook.com/share/14TEzzU55X4/

** Rant alert**I haven't yet spoken on this but the rise of "skinnytok" as a coach is SO concerning. For the last couple...
14/01/2026

** Rant alert**I haven't yet spoken on this but the rise of "skinnytok" as a coach is SO concerning. For the last couple of years it's finally felt like... FINALLY things were moving in the right direction. Grounded and based in science, evidence and finally women were not being taught to shrink down.

Years and years and years we've been subjected to skinny culture, diet culture, size zero, seeing celebrities being made to step on scales after giving birth on live TV (no I'm not making this s**t up!). For some women I coach it takes years to unpack! I'm still unpacking this myself the damage is generational and it runs DEEP.

So let me be really fu***ng clear when I say this. The rise of skinny tok, shrinking, pilates princess culture (i love pilates but I'm talking about shrinking here and this being opted for over the gym), weightloss drugs (with some serious side effects) strategies to eat cotton wool, ice or anything other than food is DANGEROUS and DAMAGING to everyone. Regardless of age, gender or race.

You need food to not just survive but THRIVE. We need nutrients, vitamins, minerals to support our hormones our muscles our brains and eyes and skin. We need muscle to support this. Dont let diet culture win. Don't let it whisper in your ear when you look in the mirror.

We need an educated and healthy relationship with food so you can eat and enjoy life, not spend hours of your day agonising over what you ate or didn't eat or wish you ate.

We need a healthy relationship with our bodies that DO SO MUCH FOR US. What a privilege to have a body that let's you move, lift, jump, play, keep up with your kids!

We need to take up space as humans in the world because us shrinking and being told we need to shrinking fixes NOTHING. Don't for one second let anyone around you, near you or online (i.e. a total fu***ng stranger) dictate to you how to be. Let you question your worth. Let you question whether you're allowed to exist and take up space because how dare they.

You deserve to be here, you deserve to take up space, you deserve to live your healthiest and happiest life and if anyone tells you otherwise then send them to me I'll read them the riot act 🤬💪

06/01/2026

Part 1 of a series: How to navigate eating on the go!

It's never been easier to eat on the go - but how to make this work for your physique goals?

Here's some simple tips I use to help increase protein, reduce excess calories & keep me feeling full and satisfied!

Try this hack with a premade salad next time you're out! No need for expensive maccas this is half the price of a meal!



What would you pick?

What an incredible year 2025 has been! Well done to all of you for all of your hard work and amazing achievements over t...
31/12/2025

What an incredible year 2025 has been! Well done to all of you for all of your hard work and amazing achievements over the past 12 months. I want to say a HUGE thank you for being a part of the team this year and for supporting each other and supporting me and my business too! I can't wait to see what's in store for us and there's so many exciting things launching in the new year! Here's to 2026 - where we keep showing up for ourselves, keep consistent whatever that looks like for us and let's make 2026 our biggest, best, healthiest and happiest year yet! I can't wait team let's go!! Lots of love, Coach Kirstie ###x

31/12/2025

Hey guys! There's still time to join if you've been on the fence about the Lismore Samson! For most people it's their first time doing something like this so don't be scared - it's all in good fun and I promise we'll have a hoot! I'm even thinking about doing a post-challenge bbq or group get together. Supporters/film crew are also welcome so if you want to join in the fun and support everyone then please do come along and let me know (Saturday March 7th)

If you wish to join in the training then you're welcome to join the course training sessions at my place just south of ballina on saturday mornings for $20 per person for non-clients. Feel free to bring friends too!

We'll be organising teams and registering soon as well as getting t-shirts organised so if you're waiting for a sign - this is it! Get in touch with me via the app, via instagram DM if you want more info or want to find out more ways to get involved! ###

31/12/2025

Some New Year's Eve advice from your coach! Guys treat the day as normal, don't try and place so much pressure and emphasis on a singular day or moment. Just relax and enjoy.

Eat your food as normal, eat before you go out. You dont need to "save" your calories for the evening that's just perpetuating a poor relationship with food.

If you starve yourself all that's going to happen is your body is going to push you to eat, the hunger hormones will ramp up and the blood sugar levels will drop. This leads to cravings and that feeling of once you start eating you won't stop! Plus you'll be making poorer food choices if the alcohol has gone straight to your head.

Pregame! Eat as normal, have a good high protein and veggie filled breakfast and lunch. Have a snack before you head out. Stay hydrated and just listen to your body. One night isn't going to ruin everything!

If you're wanting to start the New Year in a positive way then make a plan for the 1st to head out for a walk, move gently and just enjoy the day. And yes, you can do this even when hungover!

Have a wonderful New Years, thank you for following along and I'll see you in 2026!

Address

Byron Bay, NSW

Opening Hours

Wednesday 1pm - 5pm
Thursday 8am - 11am
2pm - 8pm
Friday 12pm - 3pm
Saturday 9am - 11am

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