SRS Fitness - Personal Training

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. ​

25/11/2025

🧡 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
1. Season chicken with paprika, cumin, salt and pepper.
2. Pan-fry for 6–8 minutes until cooked through.
3. Heat rice and beans.
4. Build your bowl: rice, beans, chicken, tomatoes, peppers, salsa.
5. 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
1. Season salmon and bake/air-fry at 180°C for 10–12 mins.
2. Steam or microwave vegetables.
3. Cook quinoa.
4. Mix Greek yogurt with pesto and lemon juice for a lighter creamy sauce.
5. 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
1. Brown turkey mince with garlic and ginger.
2. Add veg and stir fry for 3–4 minutes.
3. Cook noodles and add to the pan.
4. Mix soy sauce & honey and pour over.
5. 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!

24/11/2025

🧡5 OF MY MOST VALUABLE FITNESS LESSONS

I’ve been working out for 25 years and coaching professionally for 13 years.

I’ve learned a lot!

Here are some of my best.

Sarah x

23/11/2025

🧡“I WOULD NORMALLY HAVE GIVEN UP BY NOW”

That’s what a client told me during this week’s check-in.

That sentence told me everything. It was the highlight of my week!

👉🏻Coaching isn’t just about workouts.

👉🏻It’s about changing behaviours, patterns and mindsets.

🙌🏻Humans like quick wins and instant results which is why they often give up very quickly.

The moment you stop giving up… the results start compounding.

✨Despite a highly stressful executive role, this client now makes the right food choices even on office days, stays consistent with her daily steps, and has built sustainable habits that support both her goals and lifestyle.

In short, she has made a powerful mindset shift around food and long-term consistency.

Here’s how we set her up for success:
* Built a simple, flexible nutrition strategy that works anywhere
* Prioritised daily movement with walking as a core habit
* Focused on long-term habit change over quick fixes

She didn’t just lose weight, she changed how she lives and those changes last a lifetime.

📌Ready to build habits you don’t give up on? Drop “MINDSET” and I’ll send you the details for coaching.

🧡10 THINGS I’VE LEARNED ABOUT MENTAL HEALTH & EXERCISE 🧠💪1. MOVEMENT IS MEDICINE.Even 10 minutes can shift your mood and...
23/11/2025

🧡10 THINGS I’VE LEARNED ABOUT MENTAL HEALTH & EXERCISE 🧠💪

1. MOVEMENT IS MEDICINE.
Even 10 minutes can shift your mood and clear your head.

2. CONSISTENCY BEATS INTENSITY.
A short walk daily does more for mental health than one brutal workout you dread.

3. THE GYM ISN’T JUST PHYSICAL.
It’s therapy, stress relief, and proof you can do hard things.

4. PROGRESS BUILDS CONFIDENCE.
Every rep, every step forward tells your brain: “I can handle this.”

5. EXERCISE HELPS ANXIETY & STRESS.
Movement regulates nervous system and reduces overthinking.

6. IT IMPROVES SLEEP.
Quality training = quality rest, which boosts mood and recovery.

7. YOU DON’T HAVE TO BE PERFECT.
Missing a session doesn’t erase your progress. Mental health thrives on flexibility.

8. EXERCISE TEACHES RESILIENCE.
Pushing through challenges in the gym carries into life outside it.

9. COMMUNITY MATTERS.
Training with others can lift you up when motivation dips.

10. STRONG BODY, STRONG MIND.
The more capable you feel physically, the more capable you feel in life.

💬 REMEMBER: Exercise isn’t just about muscles or calories.
It’s about building confidence, reducing stress, and supporting your mind every single day.

📌Follow for more fitness and mindset strategies.

22/11/2025

🧡 WHAT 46-YEAR-OLD ME WOULD SAY TO 26-YEAR-OLD ME…

If I could sit with my 26-year-old self for 5 minutes I’d tell her this ⤵️

Stop tearing yourself apart over how you look. You’re doing better than you think. 🧡

I’d tell her that the body she’s criticising will carry her through so many chapters she can’t even imagine yet. 📖

I’d tell her that her worth isn’t hiding in a mirror or in the size of her jeans.

And I’d tell her that the moments she feels “not enough” are the moments she’s growing the most. 🌱

I’d remind her to focus on what her body can do (not what she thinks it “should” look like).

👉🏻To lift weights because it makes her strong. 🏋️‍♀️

👉🏻To eat well because she deserves to feel energised (not because she’s trying to earn her food) 🍟

To rest when she needs it. 🧡

To trust herself more. 🤍

Most of all, I’d tell her this:

One day you’ll look back and realise your body was never the problem.
Your expectations were. 🤷🏻‍♀️

And 46-year-old me is proud of her. Not because she became smaller, but because she became stronger, calmer, and kinder to herself. 🧡

📌If you’re ready to rewrite your relationship with your body, message me “STRONG” and I’ll send you the next step.

📌Follow for more mindset shifts for a healthy body and mind.

20/11/2025

🧡 20 MINUTE CONDITIONING WORKOUT

Now, I do love a good sweat fest and this workout definitely delivers!

Set your timer for 2️⃣0️⃣ Minutes and complete as many rounds as possible of the following ⤵️

500m row
8/8 Dumbbell sn**ch
10 Squat Jumps
12 Tricep Dips

🔑 Form should never be compromised - Scale reps as necessary - Choose weight wisely

📌Tag a friend to try this!

📌Follow for more effective workouts

🧡HOW TO BE STRONGER & LEANER AFTER 40 WITHOUT GIVING UP ALL YOUR FAVES… ☝🏻Getting stronger and leaner after 40 isn’t abo...
20/11/2025

🧡HOW TO BE STRONGER & LEANER AFTER 40 WITHOUT GIVING UP ALL YOUR FAVES… ☝🏻

Getting stronger and leaner after 40 isn’t about restriction, it’s about strategy.

With the right training, smart nutrition, and a balanced mindset, you can build muscle, boost energy, and feel confident in your body without cutting out your favorite foods.

📱 If you want to make it happen, book a call and I’ll talk you through exactly how online coaching works.

📌Follow for more fat loss, fitness and wellbeing strategies

18/11/2025

🧡IF YOUR NIGHTS KEEP ENDING IN SNACKS YOU DIDN’T PLAN FOR - THIS IS FOR YOU

You start the day with a green juice and end it with a pizza and ice cream…. Sound familiar?

👉🏻7 Evidence-Based Strategies to Stop Late-Night Overeating⤵️

🧠 1. Know why it’s happening
Late-night eating is RARELY about HUNGER; it’s usually fatigue, emotion, or restriction.

Ask yourself:
• Did I eat enough today?
• Am I tired, bored, or stressed?
• What am I trying to feel (or avoid feeling)?
A quick “food and feeling” log can reveal your triggers fast.

🍳 2. Eat enough earlier
Under-eating = evening cravings.
Aim for:
• 25–40g protein per meal
• 3 balanced meals and 1–2 snacks
• Carbs included (they stabilise blood sugar and reduce night cravings).

👉🏻Try finishing dinner with something satisfying, like Greek yogurt and berries or a protein mug cake.

🧩 3. Set a night routine
Overeating often fills the gap between dinner and bed.
Try:
• Brush teeth after dinner (“kitchen’s closed”)
• Herbal tea or hot choc with protein
• Step away from screens if they trigger snacking

🕒 4. Have a gentle eating window
Not a strict rule - just structure.
Example: finish eating by 8:30 PM.
If hunger hits later, grab a planned snack like a protein bar or banana and PB instead of grazing whilst standing at the fridge or hiding in the pantry.

💬 5. Drop the “I’ve ruined it” mindset
One slip-up isn’t failure, it’s feedback.
Reframe:
“I ate more than planned so what can I learn?”
Compassion breaks the restrict–binge cycle; guilt fuels it.

😴 6. Prioritise sleep and stress management
Low sleep = high cravings.
Aim for:
• 7–9 hrs sleep
• Breathing, stretching, or journaling before bed
• Limit caffeine after 2–3 PM

🔁 7. Set up your environment
• Keep trigger foods out of sight
• Keep balanced snacks visible
• Prep a protein option for when you’re genuinely hungry

📌Follow for more simple, fat loss strategies

17/11/2025

🧡IF YOU’VE EVER FEARED CARBS, FATS, OR EVEN TOAST… THIS ONE’S FOR YOU

The diet industry’s biggest scam?

Teaching you to fear the foods that never made you gain weight in the first place.

 
“Don’t eat fats.” (90s)
“Don’t eat carbs.” (2000s)
“Don’t eat before 10am/after 6pm.” (2010s)
“Don’t eat sugar.” (2020s)
 
All driven by a risky metric nearly everyone uses to judge success:
 
The scale….

🤔 If the scale goes down tomorrow, what I did yesterday was good.

 
So, losing 2–6 pounds of water in a week feels like magic—when it’s just cutting carbs.
 
“Don’t eat fats” works because it cuts out most junk food, which is half carbs anyway.

“Don’t eat carbs” obviously cuts carbs.

“Don’t eat before 10am or after 6pm” works because breakfast and snacks are often carb-heavy.

“Don’t eat sugar” works because sugar is carbs.

And most of these diets develop fancy names, backed by fancy “science,” to sell the same story:
 
“That food you want? It’s bad, it’ll make you fat, and everyone’s going to laugh at you.”
 
So you follow the diet, lose 3.6 pounds of water and 0.4 pounds of fat in four days, and you’re excited.

Then you “cave,” have toast, gain three pounds of water, and go:
 
“OMG, carbs really are the devil.”
 
All due to a change you could have replicated with your water bottle.
 
And now, that thing you want—totally fine in moderation—feels uncontrollable.

You want it, but you’re afraid.
 
So, what’s the solution?
 
It isn’t reading this.
 
It’s to eat the foods you’re scared of (in moderation) and see the scale go down anyway.
 
And the fear fades.

Suddenly the carbs or fats aren’t the problem, they aren’t the enemy and you gradually learn to enjoy them guilt free.

👉🏻Want to finally stop fearing food and still reach your goals?

📌DM me “FREEDOM” and I’ll show you how to rebuild food confidence the right way.

📌Follow for sustainable fat loss and nutrition advice.

15/11/2025

🧡I was terrified of eating more after my recent 12 week cut.

Increasing calories felt like I’d undo all my progress.
But the truth? You can’t stay in a deficit forever (and you shouldn’t want to).

The initial goal was to drop some body fat before holiday.

Did that.

Now it’s to build a body that performs, lifts heavy, recovers fast, and feels alive.

I’m 46 and want to be stronger than ever and I can’t do that by eating salad.

Growing up in the 90s (where “skinny” was the only way to be) I’ve had to remind myself that fuelling properly doesn’t mean “losing control.”

It means gaining strength, energy, and freedom back.

Now I eat to perform, not to punish.

And that shift has changed everything:

my lifts,
my mindset,
my relationship with food

My lifts have massively improved (I’m hitting PBs every single week) because I’m eating to perform rather than shrink.

If you’ve ever feared increasing calories or stepping out of “diet mode,” I want you to remember your body doesn’t thrive when it’s constantly restricted.

It thrives when it’s fueled.

Stop under-fuelling your potential.

Start building a body that performs.

📌DM me “STRONG” to start your strength phase the right way.

📌Follow for more fitness, fat loss and nutrition.

14/11/2025

🧡I’VE PUT CHOCOLATE BISCUITS AND GALAXY RIPPLES INTO MY CLIENTS’ NUTRITION PLANS (AND NO, I HAVEN’T LOST MY MIND)….

Here’s why ⤵️

Because when you restrict foods you love, you don’t “gain control” (you lose it).

👉🏻You think about them more.

👉🏻You crave them harder.

And when you finally give in, it’s never “just one” despite your best intentions.

🙌🏻Here’s why my approach works:

By including small amounts of the foods you enjoy the following happens ⤵️

👉🏻keeps you consistent

👉🏻builds trust with yourself

👉🏻teaches you balance instead of guilt

The goal isn’t to eat perfectly - it’s to eat sustainably (80/20).

That’s how you get long-term results without feeling trapped by your plan.

📌Ready to stop “starting over” every Monday?

Let me show you how moderation builds momentum, message me “REAL RESULTS.”

📌Follow for nutrition and fat loss, simplified.

13/11/2025

🧡 3 OF MY FAVOURITE LUNCH BOWLS WITH 40g PROTEIN

🥗 1. Chicken Power Bowl

Macros: 520 kcal | Protein: 42g | Carbs: 45g | Fats: 14g

Ingredients:
120g grilled chicken breast → 35g protein
100g cooked quinoa → 4g protein
50g black beans → 4g protein
½ avocado (50g) → healthy fats
½ cup sweetcorn, diced tomato, red onion, coriander, lime juice

Tips:
👉🏻Add light Greek yogurt instead of sour cream for extra protein
👉🏻 Meal-prep friendly

🍜 2. Beef & Rice Bowl

Macros: 560 kcal | Protein: 41g | Carbs: 55g | Fats: 16g

Ingredients:
130g lean beef mince (5%) → 34g protein
100g cooked jasmine rice → 3g protein
1 egg → 6g protein
Stir-fry veg (broccoli, carrots, peppers)
Soy sauce, garlic, ginger, sesame oil (light drizzle)

Tips:
👉🏻Add sriracha or chili flakes for flavour
👉🏻Great for batch cooking

🥣 3. Tuna & Chickpea Bowl

Macros: 490 kcal | Protein: 40g | Carbs: 40g | Fats: 14g

Ingredients:
1 can (120g drained) tuna in water → 28g protein
100g chickpeas → 8g protein
40g light feta → 4g protein
Mixed greens, cucumber, tomato, olives
Olive oil + lemon dressing

Tips:
👉🏻Serve cold (perfect for on-the-go lunches)
👉🏻Swap tuna for grilled salmon or chicken if preferred

📌Follow for fat loss made simple

Address

Welwyn
AL69TY

Opening Hours

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

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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!