Kara Hirsch Fitness

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Kara Hirsch Fitness

13/03/2026

Most people think keeping your muscle comes down to two things.

Lift weights and eat enough protein.

But there's a third factor hardly anyone talks about...fibre.

Fibre doesn't build muscle like protein. It builds the environment that helps your muscle thrive.

It feeds good gut bacteria that help reduce inflammation.

It slows down sugar absorption so your energy stays steady for training and recovery.

It helps your body absorb protein and amino acids more effectively.

Aim for 25g-30g of fibre per day. Most people get less than 16g. Closing that gap can make a real difference over time.

Performance carbs higher in fibre to add in are:

Oats, sweet potatoes, lentils, black beans, quinoa, apples, popcorn, raspberries and so much more.

Keep lifting. Keep eating protein. But don't forget fibre. It could he the thing that keeps you strong for years to come.

PMID: 34585852

27/02/2026

"LOSE THE WEIGHT- NOW DON'T LOSE THE RESULTS" ⬇️

Studies show most people who lose weight, regain it back after a couple of years.

If you want to maintain your fat loss, stop chasing more cardio.

Start protecting your muscle.

Because here’s the truth 👇

Fat loss doesn’t fail because of calories alone.

It fails because people lose muscle, slow their metabolism, then slowly regain fat.

Strength training is your insurance policy.

When you lift weights:

• You preserve lean muscle
• You keep your metabolism higher
• You improve insulin sensitivity
• You stay strong, toned and capable

And protein?
Non-negotiable.

Prioritise high-protein meals every single day:
✔ 25–40g per meal
✔ Protein at breakfast (not just coffee)
✔ Post-training protein
✔ Build meals around protein first

Protein keeps you full.

It protects muscle.

It supports recovery.

It makes fat loss sustainable.

Maintenance isn’t about eating less forever.

It’s about training smart and fuelling properly.

Lift heavy.

Eat protein.

Keep your results.

— Kara 💪

02/02/2026

Another reason why lifting weights, decreasing body fat and increasing muscle mass is important for overall health and longevity. Scroll through the post to read more.

Vitamin D Deficiency... What Happens?

➡️Weakened bones that can become soft or brittle.
➡️Increased risk of fractures and osteoporosis
➡️Muscle weakness, aches, and pain
Fatigue and low energy
➡️Weakened immune system, getting sick more often
➡️Mood issues including depression and low mood
➡️Slower wound healing
➡️Hair loss in severe cases

Mild deficiency might not cause obvious symptoms, but long-term low levels can seriously impact your bone health and overall wellbeing.

Check with your GP in your next blood test. Supplement if needed, Vit D + K2 (together).

19/01/2026

2026 - WHAT ARE THE FITNESS TRENDS IN AUSTRALIA? 🏋‍♀️✨️

1. Strength Training, especially for women over 40 going through perimenopause/ menopause. I am seeing more people in the gym following a periodised program (through an app), which is great.

Proper Programming = Results

2. HYROX

Hyrox is a hybrid style weight training and cardio conditioning with an emphasis on building strength and increasing fitness through endurance and interval running. It is very specific training, especially if you want to compete in events (which are now world-wide).

3. Pilates

Pilates- mostly Reformer Pilates is definitely trending for core stability, body awareness and control especially if done correctly. A great weekly addition to your strength training.

4. Recovery and mobility - think specific stretch, yoga or breathwork classes. Finish with a sauna, steam, hot and cold plunge.

5. Outdoor Community Run Clubs - social, community, accountability and fitness. Start your weekends off and make new friends 🧡

What are your plans for 2026?

31/12/2025

✨️THANKYOU✨️

To all my wonderful clients in 2025.

Thanks for always showing up, putting in the effort, intensity, commitment and consistency.

I am super proud of all your results and I look forward to making you stronger, leaner and fitter in 2026 💪💯.

Let's keep lifting heavy and smash your goals.

See you all on the 5th Jan, can't wait!

Kara

03/12/2025

FARTLEK TRAINING

No, it's not a rude word 😆😆

Originator: Swedish coach Gösta Holmér

Time period: 1930s

Purpose: To combine speed and endurance training and improve performance against rivals

Meaning: The term "Fartlek" comes from Sweden and means "speed play", or in today's terms interval training.

This type of training is time efficient, increases your CV fitness and heart health....your heart is also a muscle!

Add it into your training as a day off from weights or if you still have energy, after a weights session.

You decide your intervals, push hard, recover and repeat.

Enjoy and post here if you have a favourite interval session that you love ⬇️

Kara

16/09/2025

THE POWER OF THE IRON

Build strength, confidence, resilience and discipline through training.

Learning how to lift heavy weights in the gym has changed my life FOREVER.

DO IT 💪

08/09/2025

MEAL PREP ON A BUDGET (kid friendly)

• Bulk meals out with lentils, beans and chickpeas (bonus added fibre) eg. Mince

• Buy meat on sale, portion and freeze

• Make patties in advance, portion and freeze

• Buy frozen fruit, spinach blocks on sale, portion and freeze then add to smoothies with protein powder or Greek yogurt and blend

• Eggs (cooked any way - boiled, omelette, scrambled are a quick easy meal. Bulk out with veges)

• Utilise the weekend for planning and prep so you are ready for the week ahead.

#

19/08/2025

🌟 CLIENT PROGRESS 🌟

Sarah is a determined, strong woman. I am so proud of her achievements. Not only in fat loss (she is down 12kg), but in her strength progress.

She can deadlift close to 90kg, bench 40kg, shoulder press 30kg, squat 50kg, and regularly practises sprints intervals on the treadmill.

Every session, she is up for pushing herself, and I love training her.

She recently took part in the 8 week challenge, and this is what she said:

"The 8-week challenge has truly transformed me in ways I never imagined. My cardio endurance has improved dramatically—I can now run 5km with ease, something that used to feel impossible. Lifting heavy weights has become a source of pride and strength, and each session leaves me feeling empowered and positive.

The changes in my body are noticeable not only to me but to those around me as well; people frequently comment on how good I look, which boosts my confidence even more.

Beyond the physical benefits, this challenge has also enriched my relationships and mindset. My kids now look up to me as a role model, inspired by my dedication and healthy lifestyle choices. This motivates me to keep pushing forward, knowing I am setting a strong example for them. The positivity I feel radiates through every part of my life, making me more resilient and self-assured."

26/07/2025

🌟 Elite Immersion weekend in Sydney hosted by Fitness Profit and Dan Henderson 🙌

🥵 Kick off with a private Barry's session.

🤓 A full day of listening and learning with this amazing community.

Day 1 ✔️ Let's gooooo 💪

16/07/2025

ANYONE CAN DO THIS!

After a meal ➡️ go for a quick walk, or move your body for at least 3 mins.

Studies have shown doing this can lower blood glucose by 21% after eating.

Step a timer for your desk to move every 45 mins- it is also a refreshing brain break.

You could do 30 squats and 10 push ups at your desk if you can't go for a quick walk.

Improve your health and productivity with this easy hack.

13/07/2025

A weekend of disconnect to reconnect with our family and new friends.

Lots of special memories made.

The view is Mt Barney, Scenic Rim region.

Sub zero 🥶 temps overnight.

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I want to create an online community where people feel motivated and inspired to exercise and make healthier choices with their food. Where there is accountability and empowerment in taking action and doing the work and being true to your word. I want to educate people on the benefits of strength training, lifting weights and moving your body everyday. I encourage people to eat whole real food, to learn correct portion size for you, and to make eating and preparing food a positive experience by keeping everything super simple. You don’t need to starve yourself to get results.

I would love your interaction on this page, feel free to always share your journey and experiences and I’m here to answer and questions and support you to reach your goals and to perform at your best. Sweaty selfies are a must!!