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SRS Fitness - Personal Training

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Welwyn
SRS Fitness - Personal Training

Experienced PT with my own private studio and a passion for health, fitness and nutrition. I love helping people improve their lives and gain confidence.

SRS Fitness - Based from my private, fully equipped studio in Welwyn I provide one to one or "partner" training sessions for busy people who are looking for someone who understands the ever-changing demands of work, family commitments and life. A little bit about me... I am a member of the Register of Exercise Professionals (REPs) and gained my NVQ Level 2 “Fitness Instructor” and NVQ Level 3 “Personal Trainer & Business Planning” qualifications through Lifetime Training – the largest training provider within the health and fitness sector delivering the greatest number of apprenticeships and NVQ programmes as well as being the first in the leisure sector to achieve the Training Quality Standard. I also hold a Level 5 Diploma in Advanced Sports & Exercise Nutrition which I completed this year. To further my studies and broaden the services I can offer I have just begun a diploma in cognitive behavioural therapy alongside a second diploma in shiatsu massage. I set up SRS Fitness in 2013 to enable me to provide a truly "personal" service, not affiliated with any commercial gym, allowing me to run my business in line with my own vision and values. I firmly believe health and fitness should be available to all and I am also a huge advocate of exercise and its benefits when living with depression and anxiety. I have an established, long term client base and gain more than 50% of my clients through word of mouth and recommendations. This is because client satisfaction is paramount to me and, I believe, critical to the long term success of my business. I strive to provide an outstanding service and have measures in place to ensure I can regularly gather feedback regarding the quality of service I provide. I have significant and current experience of working with children and young people as well as those with sports specific goals, older clients and of course, both male and female clients from a variety of backgrounds. I employ a number of strategies in order to improve your fitness, overhaul your diet (as necessary) and help you achieve the physique you are striving for whilst also taking into account your whole wellbeing. My approach is firm but encouraging. I will be available to support you all the way - not just during our sessions. In return I expect absolute commitment from each client.

25/01/2026

🧡THE GYM IS FINISHED!

It was the gift that kept on giving.

I stripped everything out of the gym in the few days I had off before Christmas.

I cleaned, sanded, filled, painted and put in the work to get everything just how I wanted.

In went the new ski erg - love it!

Last job of all was the wall of mirrors (you’ve gotta be able to watch yourself flex!).

Here’s just a few pictures I thought I’d share with you all along with my sincere gratitude that the job is now finished 😂

Sarah x

24/01/2026

🧡I DON’T KNOW WHY I’M NOT LOSING WEIGHT
(And that’s completely understandable)

Weight loss isn’t about being lazy or lacking willpower. It’s usually about a few small, overlapping factors that add up over time:

👉🏻Evening snacking can happen when you’re under-fuelled, stressed, or overtired not because you’re “undisciplined.”
👉🏻Portion sizes are easy to underestimate (even with healthy foods).
👉🏻Highly processed foods are designed to override hunger cues.
👉🏻Exercise isn’t just about burning calories; strength training helps protect muscle and metabolism.
👉🏻Carbs and fats aren’t the enemy; total intake, food quality, and consistency matter more than cutting entire food groups.
👉🏻Daily movement (like walking) plays a big role in energy balance and health.
👉🏻Protein helps with fullness, muscle retention, and blood sugar regulation.
👉🏻Sugar cravings are often a signal (poor sleep, restriction, stress), not a personal failure.
👉🏻Liquid calories are easy to consume without feeling full.
👉🏻Fat loss requires a calorie deficit but:
Too small = no progress
Too long = fatigue, stalled results, hormonal stress

🔑 Bottom line:
Fat loss works best when it’s supported, not forced.
Enough food. Enough protein. Enough recovery.

A plan you can actually stick to without burning out.

📌Follow for fat loss, nutrition and wellbeing

23/01/2026

🧡TRYING TO CHANGE BUT CAN’T STICK TO IT?

Here are 5 practical ways to reduce friction and make good choices feel automatic ⤵️

1️⃣Make the “right” choice the easiest one

Put the habit you’re trying to build directly in your line of sight.

Workout clothes laid out the night before
Protein snacks at eye level in the fridge
Water bottle already filled on your desk

👉🏻If it’s visible, it’s chosen more often.

2️⃣Add friction to the habits you’re trying to reduce

Don’t rely on self-control; rely on inconvenience.

Keep trigger foods out of the house (or in hard-to-reach places)
Delete food delivery apps during the week
Log out of social media instead of staying signed in

👉🏻One extra step is often enough to stop autopilot.

3️⃣Lower the activation energy

If a habit feels “big,” your brain will resist it. Make it stupidly small.

5 minutes of movement instead of a full workout
One page instead of a chapter
One mindful breath instead of a full meditation

👉🏻Starting is the win. Momentum does the rest.

4️⃣Design for tired-you, not motivated-you (this is so 🔑!)

Your environment should support you on low-energy days.

Keep simple, high-protein meals ready
Save short workouts for busy days
Automate decisions wherever possible

👉🏻If it only works when you feel motivated, it won’t last.

5️⃣Remove decision fatigue

Fewer choices = more follow-through.

Repeat meals you enjoy
Train on the same days each week
Create default routines

👉🏻Consistency isn’t about discipline; it’s about clarity.

🔑Bottom line:
If your environment is set up well, you don’t need more willpower (you just need to show up).

📌Follow for more lifestyle and mindset strategies for a healthier you

22/01/2026

🧡THE EXACT MEALS I’D REPEAT FOR LOOSER CLOTHES IN 30 DAYS

🥗 THE 14 MEALS I’D USE ON REPEAT
(Mix, match, rotate and no tracking required to benefit)

1. Chicken, roasted veg & potatoes
Olive oil, salt, herbs
👉🏻Simple, filling, no drama

2. Salmon rice bowl
Salmon, rice, cucumber, soy or sweet chilli
👉🏻High protein & fats that actually satisfy

3. Turkey mince & pasta
Tomato-based sauce, loads of veg
👉🏻Comfort food energy without spiralling

4. Eggs on toast with fruit
2–3 eggs, seeded toast, berries or banana
👉🏻Great for dinner or breakfast-for-dinner nights

5. Greek yogurt protein bowl
Yogurt, protein powder, fruit, nut butter
👉🏻When appetite is lower but cravings aren’t

6. Stir-fry chicken or tofu
Frozen veg & ready sauce with rice or noodles
👉🏻Zero overthinking, max consistency

7. Jacket potato with tuna or beans
Add cheese or yogurt if you want
👉🏻Shockingly underrated for fat loss

⭐️MEALS 8–14 (Easy swaps)

8. Wrap with protein, salad & sauce
Chicken, falafel, halloumi; they all work
👉🏻Quick, easy, portable

9. Lentil or chickpea curry with rice
Batch cook once, eat twice
👉🏻Fibre = calmer appetite

10. Omelette with toast
Cheese, mushrooms, peppers
👉🏻High protein, zero effort

11. White fish, chips & peas (air fryer version)
👉🏻Still feels like a “proper dinner”

12. Mince & rice bowl
Beef or turkey, frozen veg, sauce
👉🏻Gym-friendly, life-friendly

13. Protein porridge
Oats, protein powder & fruit
👉🏻Comfort without chaos

14. Soup with bread & protein on the side
Yogurt, eggs, chicken (basically whatever’s easy)
👉🏻Warm, quick & comforting

🔑WHY THIS WORKS (without dieting)
Repetition reduces decision fatigue
Protein & carbs = better appetite control
Familiar meals lower the urge to binge
No “on/off” foods = more trust with eating

✨FINAL WORD: Fat loss doesn’t come from perfect meals, it comes from REPEATABLE ones.

📌Comment MEALS And I’ll send you the exact portions and a grocery list for all of these.

📌Follow for fat loss made simple

20/01/2026

🧡FULL BODY WORKOUT
(1 Kettlebell)

It’s been a hot minute since I shared a workout and this one was perfect for when I was away because I don’t travel with much kit!

THE WORKOUT ⤵️

10x Goblet Squats
10/10x Reverse lunges
10/10x Curtsey lunge
⏰ AMRAP 10 Minutes

10/10x Single arm row
10x Overhead press
10x Press ups
⏰ AMRAP 10 Minutes

📌Follow for more effective workouts and wellbeing

19/01/2026

🧡IF YOU WANT TO CHANGE, HERE’S WHAT YOU NEED TO KNOW…

Change isn’t about waking up one morning with perfect discipline.

It’s about deciding (over and over again) that you’re not staying stuck.

You’ll have days where motivation disappears - probably lots of them!

You’ll question if it’s even working.

You’ll feel impatient, frustrated, maybe even defeated.

But progress happens quietly:
👉🏻In the moment you say “no” to an old habit.
👉🏻In the meal you plan instead of winging it.
👉🏻In the workout you do when you didn’t feel like it.
👉🏻In the way you speak to yourself when things don’t go perfectly (this is key).

🔑 Real change is built through consistency, not intensity.

You don’t have to be perfect (just persistent).

👉🏻Keep showing up.

✨Your future self is already thanking you.

If you need help building a plan that fits around your life drop me a message and I’ll talk you through how online coaching works.

📌Follow for simple, sustainable fat loss and wellbeing.

18/01/2026

🧡REASONS PEOPLE FAIL WITH FAT LOSS

(That have nothing to do with “calories in calories out”)…

1️⃣Not setting your environment up for success

Solution: Design your surroundings so good choices are automatic.

👉🏻Keep high-protein, low-effort meals readily available
👉🏻Prep gym clothes the night before
👉🏻Remove or hide trigger foods and distractions

✨If your environment fights you, willpower will lose every time.

2️⃣Unrealistic expectations

Solution: Zoom out and play the long game.

👉🏻Expect slow, non-linear progress
👉🏻Aim for fat loss trends, not daily scale drops
👉🏻Understand that plateaus are part of the process

✨Consistency beats urgency. Always.

3️⃣Not training with enough intensity

Solution: Train with purpose, not just participation.

👉🏻Push sets close to failure (last 2–3 reps should be hard)
👉🏻Progress weights, reps, or tempo weekly
👉🏻Stop “just moving” and start training

✨Effort signals change.

4️⃣Lack of consistency

Solution: Choose a plan you can repeat on your worst weeks.

👉🏻Fewer sessions done well is better than perfect plans done rarely
👉🏻Lock in non-negotiable training days
👉🏻Focus on habits, not motivation

✨Boring consistency creates results.

5️⃣Giving up too soon

Solution: Redefine success beyond fast results.

👉🏻Commit to a minimum timeframe (8–12 weeks)
👉🏻Track strength, energy, and confidence
👉🏻Expect setbacks (don’t treat them as failure)

✨Most people quit right before progress shows.

6️⃣Dismissing the importance of quality sleep

Solution: Treat sleep like part of your training plan.

👉🏻Create a consistent bedtime routine
👉🏻Limit late-night scrolling and caffeine
👉🏻Aim for 7–9 hours whenever possible

✨Poor sleep sabotages recovery, hormones, and hunger cues.

7️⃣Having only a weight related goal

Solution: Build outcome AND identity goals.

👉🏻Strength targets (e.g. first pull-up, stronger squat)
👉🏻Habit goals (training 3x/week, daily steps)
👉🏻Confidence and energy markers

✨Fat loss sticks when it’s a by-product, not the only goal.

📌Follow

17/01/2026

🧡 BEST METHOD TO BURN FAT AS FAST AS POSSIBLE…

The long game.

📌Follow

16/01/2026

🧡 When I need 45g of protein and under 500 kcals per meal, these three dishes are my go-to options…

👉🏻 Simple to prep, high-protein, and keep me full for hours. 🍽️

📌 Save this for later!

1. High-Protein Chicken Burrito Bowl 🌮

Approx: 460 kcal | 48g protein | 45g carbs | 12g fat

Ingredients (1 serving)
• 150g chicken breast, diced
• 100g cooked microwave rice (½ pouch)
• 100g black beans, rinsed
• 80g cherry tomatoes, halved
• 50g peppers, sliced
• 1 tbsp salsa
• ½ tsp paprika & ½ tsp cumin
• Salt & pepper
• Fresh lime (optional) 🍋

Method
Season chicken with paprika, cumin, salt and pepper.
Pan-fry for 6–8 minutes until cooked through.
Heat rice and beans.
Build your bowl: rice, beans, chicken, tomatoes, peppers, salsa.
Add a squeeze of lime if you like.

2. Greek Yogurt Pesto Salmon Bowl 🐟🥗

Approx: 495 kcal | 46g protein | 20g carbs | 22g fat

Ingredients (1 serving)
• 150g salmon fillet
• 150g courgette & broccoli mix
• 120g cooked quinoa (½ pouch)
• 2 tbsp 0% Greek yogurt
• 1 tsp pesto
• Lemon juice 🍋
• Salt, pepper, garlic powder

Method
Season salmon and bake/air-fry at 180°C for 10–12 mins.
Steam or microwave vegetables.
Cook quinoa.
Mix Greek yogurt with pesto and lemon juice for a lighter creamy sauce.
Build your bowl and drizzle sauce on top.

3. Turkey & Veggie Noodle Stir Fry 🍜🔥

Approx: 430 kcal | 45g protein | 42g carbs | 10g fat

Ingredients (1 serving)
• 150g lean turkey mince (2% fat)
• 1 nest egg noodles (or 120g cooked)
• 150g mixed stir fry vegetables
• 1 tbsp low-sodium soy sauce
• 1 tsp honey or sweetener
• ½ tsp ginger & ½ tsp garlic
• Chili flakes (optional) 🌶️

Method
Brown turkey mince with garlic and ginger.
Add veg and stir fry for 3–4 minutes.
Cook noodles and add to the pan.
Mix soy sauce & honey and pour over.
Toss until coated and heated through.

👉🏻 Having go-to meals that are quick, high-protein, and easy to prep is essential for a successful fat loss journey 💪🏻 🔥

📌 Follow for more quick, healthy recipes and nutrition tips!

15/01/2026

🧡Follow any of these formulas and you WILL get RESULTS

👉🏻If you eat less and move more, you’ll lose weight.

👉🏻If you eat less, move more and eat plenty of protein you’ll lose body fat.

👉🏻If you eat less and move more and eat plenty of protein and strength train you’ll lose body fat and build muscle

MORE FORMULAS

1. Eat less = Lose weight (both muscle & fat)
2. Eat less + move more = Lose weight FASTER
3. Eat at maintenance + move more = Lose weight
4. Eat at maintenance + strength train = build muscle and lose body fat
5. Eat at maintenance + strength train + move more = build muscle and lose body fat FASTER

📌 DM “NO MORE DIETING” If you’d like a list of 20 High Protein Foods to help with weight loss along with 20 Low Calorie but high volume foods that help with weight loss (and keep you full).

📌If you’d like a coach to help with accountability and put some healthy habits in place, I have a small number of spaces beginning in February - click the link in my bio.

13/01/2026

🧡FAT LOSS 101

📌 If you like the idea of list no. 1 more than list no. 2,
comment “SUPPORT”. It’s what I’ve been doing for 13 years.

📌Follow

Address

Welwyn
AL69TY

Opening Hours

Monday	7am - 2pm
Tuesday	7am - 2pm
Wednesday	7am - 2pm
Thursday	7am - 2pm
Friday	7am - 2pm

Website

http://www.srsfitness.co.uk/

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My Story

Thanks for visiting Sarah Smith - Personal Training, Fitness & Nutrition. My name's Sarah and I'm a devotee to health and fitness, a fitness freak, a nutrition nut.......call it what you will but I want to get everyone on the health and fitness journey with me. I offer one to one personal training sessions, pair or small group sessions. I can come to you, or you can enjoy training in the privacy of my own fully equipped home gym....the choice is yours! My aim is to create a personal, enjoyable but challenging and progressive programme for each individual and show people exercise doesn't have to mean hours sweating it out in the gym. Additionally, I offer nutritional advice tailored to your specific needs upon completion of a food diary, as well as strategies and tips for fitting exercise and healthy eating into a busy life. I would encourage everyone to give exercise a try........you only have one body so look after it!