Hello friends! What are you guys wanting in the next live follow along? Comment if you want something I haven’t mentioned
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25 Minute | Hip & Ankle Mobility | Live Class | (Tripod Nearly Flys Away) watch video on watch page
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With just 13 weeks until Christmas and September marking a fresh start as the kids head back to school, there’s no better time to focus on yourself and kick off a strength training routine.
Here's the truth: everyone starts somewhere. You don't need perfect form or heavy weights right away. What matters most is building confidence, strength, and a safe, sustainable routine.
Here are my top tips to getting started
Why strength training matters?
Strength training is one of the best investments you can make in your health. It supports strong bones and joints, boosts metabolism, improves mood, and helps regulate blood sugar. It also protects against muscle loss as you age. Whether your goal is fat loss, muscle growth, or simply staying healthy, strength training lays the foundation.
Structuring your workouts
Think about movements, not individual muscles. Try to include these essential movement patterns throughout the week:
Knee bend: squats, lunges (quads & glutes)
Hip hinge: deadlifts, hip thrusts (glutes & hamstrings)
Pressing: push-ups, bench press (chest & shoulders)
Pulling: rows, pull-ups (back & arms)
Rotation/anti-rotation: core stability work
Dynamic moves/ Plyos: farmer’s carries, sled pushes(full-body), Pogo's, board jumps
You can follow either a full-body routine or a split program. As long as these patterns are covered, you’ll build balanced strength, even if your time is limited.
Choosing the right weights
Start with a warm-up set at about 50-60% of your working weight to find your comfort zone. Your working sets should challenge you, but always prioritize good form and safety over pushing to failure. Free weights (dumbbells) require stabilizing muscles, but machines also provide consistent and effective training. Our tip: choose what you enjoy the most!
When to increase weight
As exercises become easier, gradually increase the load. Use the RPE (Rate of Perceived Exertion) scale to gauge effort:
Aim for RPE 7–8 (tough but manageable).
If it feels like RPE 6 or below, increase the weight slightly.
Progress steadily — the goal is sustainable, long-term improvement.
Quick Tips
✔ Build up gradually — don’t rush heavy lifts
✔ Listen to your body — rest or adjust when needed
✔ Good form takes time — consistency is key
✔ Always warm up — it reduces injury risk and improves performance.Here is one that you can do and its only 5 mins Warm up- Full Body Workout
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Finally, remember: what you do outside the gym is just as important. Support your training with quality nutrition, plenty of protein, and enough rest to fuel progress and recover
For more useful information like this sign up to my emails every week, where I delve deeper into certain subjects.
Next week I will be discussing protein. How much should you be actually getting and why.
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Hello friends, following on from my last post. If I were to create daily virtual classes online for yoga, mobility, strength and flexibility, how much are you willing to pay for this service? Really appreciate your input.
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Hi friends, I need you help! If I were to create a online package or service what would you guys want it to look like? What are your main problems and how can I help the most? If i haven't included it in the poll below, write in the comment section.
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Why You Should Walk More for a Better Life
It’s a privilege to be able to walk — so bloody do it.
For me, it’s not about burning more calories throughout the day — it’s about making sure my head is in the right place to handle whatever life throws at me.
Walking as soon as I get up helps me stay focused and not lose my shit. 😂
There’s research now showing that just a 20-minute walk in nature can massively improve your focus and lower stress levels.
I really notice the difference when I skip my morning walk and jump straight into work — I get anxious, overwhelmed, and can’t focus properly.
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Hi Lovelies!
I’m Kirsty Powell, but you can call me Kirpow—a mix of my first and last name (Kirsty Powell). But it’s more than just a name. With my judo background, the "Pow" isn’t just for show—it’s the sound of my opponents hitting the floor! 💥 MWHAHAHAHA!
I'm here to help you build a strong & resilient foundation so that you can realize your true potential in & outside the gym. Mobility & Yoga has been a key principle in my own training to stay fit, injury- & pain-free whilst pushing my physical & mental limits in sports ranging from Judo, jiu-jitsu, hiking & running.
With over 11 years of experience as a personal trainer, Mobility coach & certification as a yoga instructor, I’m combining the best of both worlds to help you move better, age gracefully, and have your grandkids struggling to keep up with you—not the other way around! 😏
Peace out ✌️
Love, Kirsty