Moves to Motivate

09/10/2025

There are many ways to measure gym "success".

Not all success needs to be a change on the scale or measuring tape! In fact, improving mobility and confidence can be the best measure of success - enabling the creation of a solid foundation for great future successes in strength, vitality, mobility and ...body composition if that's the outcome desired.

👏I am excited to share my client's mobility and strength success!
6 Weeks ago, Fran commenced working with me with a number of mobility and strength challenges.

Specifically, her lack of shoulder range of motion hindered her functional living and was a source of frustration and pain. Whilst moving her whole body was important for all her goals, shoulder range was a key focus.
✅Her Left vs Right overhead range differed by 40cm.
✅Left arm range was 60cm and is now 20cm!
✅Right arm range was 20cm and is now 5cm!
❗️She has increased strength and weights
‼️Her pain has decreased
‼️Her mobility and confidence has increased

Thank you Fran for your lovely testimonial, you are an inspiration!🫶

👀 Contact me, if you are looking to set goals, take action and track your improvements.

20/08/2025

Feeling BLAH? Snapping at the kids or partner? Feel like life is spinning out...

There's a good chance you need a bit of self-care.

is not about being selfish, rather it's a positive practice to help yourself restore, repair, rejuvenate, re-energise - like topping up your car with fuel!

It doesn't need to be a epic trip to the spa (though that's ALWAYS nice!), or an expensive occasion (again, that too is ALWAYS nice! ☺️).

These can often be spaced apart, great when they occur with SHORT LIVED relief, then we are back to wishing or planning the NEXT opportunity - for some this could be 12 months, 6 months, more or even less.

IMAGINE 😏

JUST IMAGINE 💓

How POWERFUL and GREAT the positive effect could be if you gave yourself PERMISSION to practice just 5 minutes / day of self-care. 5 minutes!

No need to be on a grand scale, like sitting on a mountain and meditating... keeping it small, simple BUT consistent.

SOMETHING for 5 minutes / day CONSISTENTLY compounds 📈 beyond occasional bursts.

💝 Sit and take 5 deep & slow breathes
🐦 Observe nature
💃 5 minutes of dancing or singing (even crazy dancing!)
🧠 Practice a new language, sing, read, colour in or do a puzzle (I am learning Italian!)

5 Minutes / day can lower your cortisol levels, improve sleep, improve emotional and mental health, improve motivation, improve ageing and more.

You more than likely scroll on socials more than 5 minutes (we are all guilty of this!).

Go on... give yourself some well deserved love!

xx Kirsten 😘

16/07/2025

Thanks myBrainCo for this clear, frank and informative podcast on how hormones can affect the brain during the broad transition time of perimenopause (and actually in post menopause).

Hormonal changes is NOT just about reproduction windows closing. Additionally, it's NOT just about hot flushes 🥵.

LADIES, have you been experiencing brain fog, memory loss & mood swings?
It's not just hormones - diet, lifestyle & liver function play a big role too!

Tune in to this podcast episode to discover how to improve your quality of life during this transition.

Time poor and want to skip to the nuts and bolts of your interest?
Episode Timestamps
[00:00] Introducing Georgia Marrion

[01:38] Defining perimenopause

[03:58] How perimenopause influences our brain and neurological function

[06:43] The cognitive and mood changes experienced in perimenopause

[11:25] The oestrogen - brain interplay

[15:11] The stress, progesterone and brain overlap

[18:02] How nutrient status influences perimenopause

[22:21] The importance of liver and gut health in perimenopause

[26:03] You feel rubbish, but your blood tests are ‘normal’ (***This is very important***)

[31:58] How we can naturally support the perimenopausal woman
-----------------------------------------------------------
👀 Ready to thrive during Peri/Post Menopause?
👉 DM me to book in a consult!

The hormonal fluctuations of perimenopause can impact our brain and nervous system, leading to brain fog, mood swings, insomnia and other cognitive changes. ...

03/07/2025

I am so excited that my study materials have finally arrived 😍! 📖

My Specialist Certification with , global leaders in offering the most comprehensive and current content, is already underway.

I am already enjoying learning so much!
💪 I can't wait to utilise my new knowledge with clients, helping them achieve their goals in:
✔️weight management
🏋muscle growth and strength
💖improving health and wellness for a long, strong life!

💡Menopause = Puberty 2.0
➡️ A new life stage filled with opportunities

21/03/2025

https://www.facebook.com/share/14wxfUw4AA/
It's real...at all ages and stages of life....

🚨 Did you know that 75% of women admit to engaging in disordered eating (DE) behaviors? 🚨⁠
⁠
A staggering fact—especially considering DE is the #1 predictor of developing an eating disorder (ED), one of the most deadly mental health conditions.⁠
⁠
Yet, the health & fitness industry often glorifies DE through fad diets, food guilt, and the idea of "earning" or "working off" meals. 🚫⁠
⁠
(And despite stereotypes, DE + ED affect women of ALL races & ethnicities.)⁠
⁠
So what can we do to change the conversation?⁠
⁠
📢 Take action today! 📢⁠
⁠
Tap the link below to enroll in our FREE 5-Day Disordered Eating Course! 🌟⁠

➡️ https://go.girlsgonestrong.com/disordered-eating-free-course
⁠
You’ll learn:⁠
✅ How to recognize disordered eating patterns⁠
✅ The psychological roots behind them⁠
✅ How to avoid reinforcing harmful behaviors⁠
✅ How to guide clients (or yourself) toward professional support⁠
⁠
This course is 💯% self-paced, fully online, and completely FREE.⁠
⁠
⚠️ Important Notes:⁠
📌 Stats from UNC + SELF magazine survey (2008)⁠
📌 Women engage in DE at significantly higher rates, but it can affect anyone, regardless of gender.⁠
📌 This is not an exhaustive list of DE/ED behaviors but a starting point for awareness and action.⁠
⁠
✨ Let’s create a culture that supports true health—not harmful habits. ✨

01/07/2024

O.M.G!
Oh My Glutes!👏

A big congratulations to my lovely client who, after years of trying has in 5 weeks with a concentrated glute program, achieved: 🔥🔥🔥
+2cm growth across the top of glutes
+3cm growth across the mid of glutes
+1cm growth across the base of glutes
🦵
And a healthy +3cm growth on thighs
✨️
For some, especially those with tiny lean frames, growing glutes can be VERY tricky.

Well rounded glutes are not just the key to having a nice butt, they are important to your back health, strength in and out of the gym, importantly they also stabilise your pelvis that aids hips, knees and ankle joints.

I am so proud and pleased for her!

Contact me for sessions.

15/05/2024

https://www.abc.net.au/news/health/2024-04-24/breast-support-bra-choice-linked-to-risk-of-acl-knee-injury/103736994?utm_campaign=abc_news_web&utm_content=link&utm_medium=content_shared&utm_source=abc_news_web

Ladies - if you experience knee pain when moving / exercising...consider this study. Biomechanically - this makes sense to me. A no-brainer.

Interesting research results for runners:
🦵Right bra = reduced oxygen consumption = improved running economy
🦵Right bra = derease groun force reaction
🦵Right bra = posture correction = improved running economy
🦵Right bra = longer stride ability
🦵Right bra = improved comfort = improved motivation to run

I love Dr Powell's reference to a bra being re-labelled as SPORTING EQUIPMENT rather than APPAREL as it protects the female during exercising, likening it to a helmut protecting a quarterback.

Keen to hear female feedback...

When women pick out a sports bra they're probably not thinking of their knees, but surprising new research shows there's a link between breast support and serious knee injuries.

09/04/2024

Make Gym Memberships Tax Deductible for Healthier Lives

AUSactive is calling on the Federal Government to acknowledge the importance of staying fit and well by allowing tax deductions for gym, pilates, yoga, tai chi, and active health memberships. This move aims to incentivise people to make their health a priority. We need your support to make this happen – and are asking that you sign our pledge.

Despite the clear benefits, gym and other active health memberships aren't currently eligible for tax deductions. Changing this would not only make it easier for people to stay well but will also save money on future government costs by keeping people out of the health system. Let's make investing in personal health simpler by allowing tax deductions for gym memberships.

We urge you to join us by signing this petition. Your support will show that you believe in making physical activity more accessible and promoting healthier lives for everyone. Together, we can make our nation healthier and more active.

07/04/2024

This is a great win-win for all involved!

05/04/2024

Yes...all of you...I think you are awesome.

After a big week, I have just caught myself smiling in reflection of the numerous conversations, on gym floor interactions, assessments during sessions, on the spot programming modifications for my array of wonderful clients.

I am so honoured to be your trainer, selected as your partner on your personal journey of improving mental and physical health, movement, fitness, competitiveness, nutrition, better ageing and recovery. Your successes - even the smallest that you disregard, I applaud and feel so uplifted by your achievements.

Thank you for choosing me as your trainer xx