Kirsty Holmes Coaching in Perth, Western Australia | Sports & fitness instruction

Kirsty Holmes Coaching

Locality: Perth, Western Australia

Phone: +61 488 782 633

Address: Strength and Motion Academy, 4 Elliott Street Midvale 6056 Perth, WA, Australia

Website: http://www.powherful.com.au

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24.01.2022 This is for the women who are ready to become the most powerful version of themselves this year! THE NEXT INTAKE FOR THE POWHERFUL PROGRAM IS STARTING JANUARY 20th 2020 To claim your place, confirm your Journal deposit before January 18th!... Head to: https://www.powherful.com.au/powherful-next-program Be Powherful is a Program specifically for women who want to feel strong, confident and powHERful in their body and mind! To do this we focus on three pillars of health, Training, Nutrition and Mindset to make permanent changes to your lifestyle so you can take on each and every day feeling amazing! The program helps you to get incredible results physically by helping you to: Lose fat Build lean muscle Build strength and fitness As well as mentally and emotionally by developing: Confidence Self Worth Self Love This program isn’t just about looking better, it’s about feeling and becoming better. Joining this community of like-minded women, along with my coaching means you have the tools, support and guidance to make the shift in your life to feeling your best! The Program Includes: NEW Powherful App with the Powherful training programs, including video descriptions of the exercises, workout tracking and nutrition tracking New Strength, HIIT and Mobility Training Programs accessed on the app Access to Powherful Website Members Area which has resources, educational content, blog posts and links The Hardcopy Powherful Mindset Journal to log your progress and stay accountable (upfront cost of $35) Powherful Facebook Community Group Access +Optional Small Group Sessions with other Powherful Women at Strength and Motion Academy There are two options for the Program, that you can decide: $25 a week for the Program and App Access (No classes) $45 a week for the Program and App Access (Classes) + Plus the upfront Journal deposit of $35 The Journal deposit must be confirmed before Jan 18th to reserve your place, and then you will receive the program, app and classes (if applicable) sign up before launch. To learn more and to submit your Journal deposit head to: https://www.powherful.com.au/powherful-next-program For expressions of interest contact me via message with your email and contact number. Much love, Kirsty

24.01.2022 The next Powherful 8 Week Challenge is starting on May 3rd 2021! Come and join these amazing women on the journey to becoming a stronger and healthier version of you! https://www.powherful.com.au/powherful-8wc-sign-up

23.01.2022 When setting goals it is very easy to become obsessed with the end result you want to see. We believe that happiness, success and satisfaction exist when we get there. However (spoiler alert) there is no there, our lives are continuously unravelling and we can only ever experience here and now. It is of course important to set goals in order to grow and change (otherwise we are stuck in our comfort zone).... But instead of thinking of your goal as a destination to get to, think of it as a direction to head in. This gives you clarity on the actions to make progress, but keeps you open to what you discover along the way! Everyones journey is different and beautiful, but it is very easy to be disappointed when your progress doesn’t look like someone else’s or what you expected the end result to look like. Focus on and take pride on what you CAN influence - your actions, habits and effort. The results will come from the effort you put in, but this way you can experience much more satisfaction along the way! Renae Roberts

23.01.2022 Week One and we’re back into another round of the Be Powherful program! Last week I had sit downs with the girls for this round, many have done more than one round now and I was so happy to hear how much their habits have changed over the programs. I am so thrilled to see the progress in body composition, strength and confidence in the gym, and it was great to look over how far they have come in these areas! And I am so excited for the new members of Powherful to also see the... change. When I am working with these girls I am so happy to do what I love as my daily work, and thrilled I can be there for the women who choose to be Powherful.

23.01.2022 On Saturday we held a meetup for the Be Powherful members It was a beautiful morning at an amazing venue that overlooked the Perth Hills! We started with a Bend flow with the sunshine then shared healthy recipes for lunch.... The next intake of Powherful is happening in September. If you would like to express your interest, contact Kirsty at [email protected].

23.01.2022 Our partnered naturopath Nikiita Jackson is coming in next Saturday 9-11am to Strength and Motion Academy to present a knowledge-packed seminar on Gut Health! Your gut health is a key player to your health. The balance of gut flora and nutrition play a significant role in everything from your body composition, energy to your mental state! If you are interested in how working on your gut health can change your life and particularly if you struggle with digestive issues I highl...y recommend this seminar! Tickets are available through the Facebook Event.

23.01.2022 Week 7 is almost over for this round of Powherful, how did it go so fast! Have so enjoyed coaching these girls to become stronger and have loved seeing them grow! One more week, then I have big plans for the next round of Powherful!... Be Powherful

22.01.2022 The next monthly intake for the Powherful Program starts July 27th 2020. Apply now through the link in my bio, so you are set up and ready to go! The Powherful Program exists to build strong and confident women, both in the gym and out. The program includes:... Small Group Coaching with Coach Kirsty at Strength and Motion Academy in Midvale WA Powherful app to access the programs so you can track workouts, progress and watch exercise demos Facebook group and chat for support Powherful Guide Book with education on training, nutrition and mindset Online Member Login with recipes, resources and information For more details and pricing head to https://www.powherful.com.au/program!

22.01.2022 Want to come down and learn about the holistic approach we take here at SMA? Grab a ticket to this weekend's seminar!

22.01.2022 POWHERFUL SHIRTS ORDER For those who are doing or have done the Powherful program, or are keen on supporting it, I am ordering some "muscle" tees with the Powherful logo on them. Sizing runs big, as they are a looser fit and are in XS-XL. If you would like to crop or tie yours then order one size up. If you want it more fitted you can order to size or even one down.... If you would like one, here is the order form, I would like to place the order by Wednesday the 13th. https://forms.gle/Am5MBfex7TW4zmAb6 The shirts are $35 each.

22.01.2022 My fitness program Powherful is running as ongoing from June 29th, accepting new members each month! For more information and to apply head to the website https://www.powherful.com.au/program!

22.01.2022 Check out this Quick HIIT session posted on the SMA page! Stay up to date with all the online content and the Online Academy over at Strength and Motion Academy!

22.01.2022 The Powherful 8 Week Challenge is starting January 11th!

22.01.2022 Only just over a week to go until the next round of the Be Powherful Program! If you’re looking for the guidance and support to become the healthiest and strongest version of you this year, this is for you! 8 weeks of strength, cardio and mobility programs... Brand new Powherful app Facebook community Member Dashboard with heaps of resources, recipes and print offs Optional small group sessions at Strength and Motion Academy Head to https://www.powherful.com.au/powherful-next-program for more information!

21.01.2022 Putting yourself first is NOT selfish. If you’re not looking after yourself, not only do you cut yourself short, you aren’t much help to others either! This pattern leads to steady burnout, feeling resentful and exhausted, and never feeling like you can bring your best to situations and relationships in your life.... You want to give yourself and the world the BEST of you, not what is left of you. To do that you must prioritize your needs. How to #putyourselffirst: 1 Establish what is important to you and what your needs are so you know how to meet them. Look at what tops up your body (exercise, nutrition, sleep), mind (meditation, journaling, quiet time) and soul (time with friends, hobbies you love, fun and adventure) and how these needs help you show up better to what is important to you. 2 Affirm to yourself that you are worthy and your needs deserve to be met. Many people pleasers do so because they place their worth in how they can fulfil the requests of others. But only YOU can determine your worth, and you choose to help others. Not the other way around. 3Say no to anything that doesn’t light you up, or you cannot add to your life. Boundaries create respect for yourself and others. 4 Block time in your week specifically for you and your needs - whether it be self care, exercise - plan your week and you will often find there's more time for you than you thought (especially after you start saying no) 5 If you are resistant to putting yourself first and really need help, see a therapist. This can be so helpful with self worth and patterns as to why you allow others to always come before you!

21.01.2022 This Saturday Strength and Motion Academy is holding a seminar on Holistic Nutrition! If you’d like to learn how to eat for optimal health and energy come on down!

21.01.2022 Coming up this Saturday! Learn how to use the amazing Watson Gym Equipment at Strength and Motion Academy. We will be running through How to set up each machine and what it is for How to use correct form, technique and intensity for maximum results... How machines complement your training with free weights (barbells and dumbbells) Grab a ticket to come on down!

21.01.2022 Make sure to follow my page Be Powherful for content on training, nutrition and mindset! Today I shared how to hip thrust correctly, check it out, it is a very important exercise if you want to develop your glutes! Kirsty xx

21.01.2022 Looking for ideas for a lower body workout? Head this post at Be Powherful!

20.01.2022 Strength and Motion Academy is officially opening again tomorrow! This gym is my home and I am so excited to bring back all my clients, Be Powherful girls and to see all of our beautiful members again! If you would like to come down and try out the gym, our huge range of group classes or personal training, get in contact. The team and I would love to help you out! Photo: Renae Roberts

20.01.2022 Next intake for the Powherful Program is August 24th! The Powherful Program includes: Powherful App access Powherful Guide Book... Powherful community on FB Training, Nutrition and Mindset educational content updated each week + optional Small Group Classes The current small group classes that support the program are: Monday 5:45pm Tuesday 6:30pm Thursday 5:30pm and 6:30pm Friday 7:00am Saturday 8:30am For more info and to apply head to https://www.powherful.com.au/program

20.01.2022 Be Powherful The last Powherful 8 Week Program is done for 2019! I am so amazed that a year ago it was just a dream to create the Powherful program, and now it is a reality! It was such an amazing experience coaching these Powherful women in their strength, health and fitness and having an amazing time as well.... I am so proud of what they have achieved and the welcoming, uplifting community that they create! Excited to launch the next intake for another 8 Week Program on January 20th 2020. If you would like to prebook your place in the next round, please contact me. I will post more information on it in the coming weeks!

19.01.2022 The Powherful Ongoing program is rolling on from June 29th! Powherful is the program for women to feel strong and confident both in and out of the gym. The prog...ram is supported by small group classes run by Coach Kirsty Holmes - Personal Trainer at Strength and Motion Academy in Midvale WA. Current Small Group times are: 5:30pm Monday 6:15pm Tuesday 5:30pm Thursday 8:30am Saturday More sessions will be added depending on applications! These sessions are a fantastic way to stay consistent, get coaching on form and technique and train with other women on their Powherful journey. The program also includes: Powherful App access for tracking workouts, exercise demos and progress New Powherful Guide book Facebook community and chat for support Member Area login on Powherful website For more info and to apply click: https://www.powherful.com.au/program

19.01.2022 Here is a quick band workout on Strength and Motion Academy! I will be going LIVE over there at 4pm going through it!

19.01.2022 First stop in Bali, we are staying at Body Factory Bali! Usually it’s quite hard to find a good gym when on holiday, but Body Factory Bali is fantastic and filled with high quality equipment and spaces, plus staying in the comfy villas just a second away makes it so easy! They also have a cafe to grab delicious healthy food I would highly recommend checking them out if you’re in Bali!... Callan Gibbons JPorter Clothing

18.01.2022 The Be Powherful program is for women you want to feel strong and confident within themselves, both in and out of the gym! To do this we focus on educating and taking action on healthy sustainable habits in training, nutrition and mindset. Join a like minded community of women who are also on the journey of self improvement! Now is the perfect time to kickstart your healthy habits and get back into your training, or to start training!... From June 29th Powherful is running as ongoing! New women will be able to join Powherful each month with options both in the gym and online! OPTIONS Program + Small Group Classes Great if you want the coaching, support and accountability of the small group training sessions. Continued access to the Powherful App with a new program each month - track workouts, watch exercise demonstrations, plan your week, sync nutrition data, questions answered through messaging Small Group Build Classes at Strength and Motion Academy in Midvale, WA New Powherful Guide eBook with all the Move, Munch and Mind education you need to achieve results Access to Member Login on website which will always be updated with recipes, resources, follow along workouts, printouts and videos Powherful Facebook Group and Chat for Community Powherful social meet-ups . Program Online Only Great if you want to train independently. Same benefits as above No Small Group classes Available from June 29th. No lock in contracts, just a 4 week minimum. For more info and to apply head to https://www.powherful.com.au/program! #bepowherful

18.01.2022 A little more about why I do what I do!

18.01.2022 The Be Powherful girls are back at the Romanian Deadlifts! Keen to see these girls keep making awesome progress

18.01.2022 FREE Bootcamp this Tuesday night at 5:45pm! Grab a ticket from the event link to come on down!

17.01.2022 Journals are in, classes are full and the Powherful 8 Week Program has officially started again!

17.01.2022 FREE Goal Setting event for Women! Saturday the 18th of January 9-10:30am Strength and Motion Academy in Midvale WA Free tickets:... https://facebook.com/events/s/powherful-goal-setting-meet-up/1428663723963548/?ti=icl I am holding a FREE event open to any women who are ready to set up their health and wellness goals for 2020. You do not have to be in the Powherful program to attend! If you are ready to kickstart your health and fitness journey but feel overwhelmed with where to start, I understand. There is so much conflicting information out there on what to eat or what not to eat, crazy workout routines and fad diets that are unsustainable. I have been there myself, and am passionate about educating women that they can build the lean and healthy body that they desire, AND still learn to love who they are right now through healthy and sustainable lifestyle habits. I know that you do not have to spend hours in the gym every day, or doing restrictive crash dieting, to get the results that you desire. That path will only lead to negative body image, and feeling sad and trapped! I will share the path that I use with my clients to teach them how to lean down healthily with delicious food, build strength and shape their bodies, and practise self-acceptance. I believe this is the key to feeling strong, confident and Powherful! SCHEDULE: 9:00am Snacks and Set Up 9:30 - 10:30am Goal Setting Workshop THE EVENT INCLUDES: Goal setting workshop covering goals, habits, action and accountability to set up and succeed with your health and fitness goals Worksheets and exercises to set yourself up for success Nutrition, training and mindset habit guidelines Information pack on the Powherful Program Snacks and refreshments! Bring along a notebook, pen and an open mind. Grab a ticket from the link in bio. This event is FREE and anyone is welcome to come down to learn the skills to finally make the breakthrough to achieving your healthiest body and mind this year! This is also your chance to learn more about the Powherful program that launches on January 20th 2020.

17.01.2022 How great is it my business attire is activewear and a ponytail

16.01.2022 WE’RE BACK BABY (partially!) Strength and Motion Academy is open again from Monday 18th of May with a massive variety of COVID-19 regulation Group Fitness Classes! From strength, bootcamps, HIIT and yoga, these are available for all members of the gym to help get you fit and firing again! If you are not a current member but would like to sign up and access these classes you are more than welcome! (No lock in contacts or hidden fees and an extremely affordable weekly rate!)... For all the information on booking classes head to the link https://smacademy.com.au/sma-covid19-stage-two-restriction/

16.01.2022 The Saturday Powherful girls unintentionally managed to coordinate a purple and black theme @be.powherful #strongwomen #strengthtraining #fitness #fitgirls #training #gluteday #powherful #bepowherful

16.01.2022 Gym Full Body Workout from today’s Strength and Motion Academy post! Tap save for your next session! Conventional Deadlift 3 x 8 Barbell Hip Thrusts 3 x 8 Heel Elevated Squat 3 x 10... Reverse Lunges off Step 3 x 10 Chest Fly 3 x 10 Lying Row 3 x 10 Lat Pullover 3 x 10 3 Angle Lateral Raise 3 x 10 Crunch Leg Lower 3 x 10 Plank Rocks 3 x 10 Make sure you are using a resistance that is difficult for the last two reps, but you are not losing your form! Track your weights that you used to see progress over time. If you’re keen to come down and train with us at SMA we offer a $30 for 30 days intro offer to try the gym and classes!

16.01.2022 The Romanian Deadlift is an exercise to strengthen and shape the glutes and hamstrings. This movement involves hinging at the hips, while maintaining a neutral ...spine. A common mistake that occurs with the Romanian deadlift is looking up and poking your chin out in an effort to stop the shoulders from rolling forwards. This takes you out of neutral spine and can cause excessive extension on the spine, which may increase the chance of injury and back pain and also reduce the activation of the glutes. To correct this, keep your spine in neutral by tucking the hips, engaging the core, and keeping your lats engaged by pretending to break the bar. Then, tuck your chin to keep your head following your body as you hinge over. This is why looking at yourself in a mirror can be detrimental to the form of some exercises. A better solution is to film your lifts and watch them back or to get a coach!

16.01.2022 How is it already Week Three of this round of the Be Powherful program! The classes are full and the energy is awesome, and I am so grateful to be surrounded by so many girls working every week to become a better version of themselves!

15.01.2022 THE NEXT 8 WEEK POWHERFUL PROGRAM STARTS OCTOBER 7! If you are based near Midvale, WA and interested in becoming fitter, stronger and more powHERful, comment below! Be Powherful is a Program supported by Small Group Training sessions specifically for women who want to feel strong, confident and powHERful in their body and mind!... To do this we focus on three pillars of health, Training, Nutrition and Mindset to make changes to your habits and lifestyle so you can take on each and every day feeling amazing! The program helps you to get results physically by helping you to: Lose fat Build lean muscle Build strength and fitness As well as mentally and emotionally by working on: Confidence Self Worth Self Love This program isn’t just about looking better, it’s about feeling and becoming better. Joining this community of like-minded women, along with my coaching means you have the tools, support and guidance to make the shift in your life to feeling your best! The Program Includes: 8 Weeks of Strength, HIIT and Mobility Training Programs Small Group Sessions with other Powherful Women The Hardcopy Powherful Journal to log your progress and stay accountable (upfront cost of $30) Powherful Facebook Group Access Access to Powherful Website Members Area For more info and to secure your spot head to: https://www.powherful.com.au/powherful-next-program Kirsty xx

15.01.2022 SMA Group classes have the best vibes! Get a high intensity workout with like minded supportive people around you! We offer $30 for 30 days if you want to try out our classes, or we have a Bootcamp and Brunch event on this Saturday starting at 9am if you want to come down!... For more details contact me or grab a ticket from Strength and Motion Academy!

14.01.2022 Last week I hit an all time PB on hip thrusts (which are my favourite exercise ) of 185 x 8! Yay!

13.01.2022 Client Testimonial Tracy "I would like to say a very big THANK YOU Kirsty for all your support during the Powherful program and since I joined the gym actually. I did get to my immediate silly goal of wearing that Bikini top in Hawaii. I have really got a lot more out of the program than I expected, so well done for getting and keeping me on track with nutrition, sleep and my mindset. ... I am now 50 and have struggled forever to lose weight, hundreds of diets followed, different types of exercise tried and although I never really cared much about the way I look, I have loved the change in my body and you have even made me proud of myself for the new thinner me. I have stopped looking at the scales and started listening to my body and now enjoy how strong and fit I feel. For me the gym is more about my general health, my mental health (me time) and I always feel good after my workouts and now funny enough, my new goal is to lose a few more kilos before my surgery. Which brings us to my ankle injury that has been a real challenge; you have managed to work around it, giving me new exercises to try and ways around the problem. I think that after the surgery SMA will be integral part of my rehab and the friendships made here will help me to stay sane while I am healing. I now have an understanding of macros, hormones and learning that I had to actually eat more to lose weight, was huge for me. I have learnt a lot and although I have challenges ahead with my ankle, I will try and use what I have learnt here to stay focused, positive and on track. I loved your Powherful program and the effort and dedication you put into it. It has been a fun way to learn more, make new friends and best of all to look and feel stronger and healthier. I am so glad I joined The SMA team, because as a whole, you guys are a great group of truly caring, knowledgeable and great fun people." Thanks again Your dedicated disciple Tracy

12.01.2022 All our amazing 6am Bootcampers this morning! We are still running our Group Classes virtually during the temporary shut downs due to COVID-19. If you are a Group Fitness Member, or would like to join in, you can book in through our GymMaster app!... All SMA members you are also able to access our Online Academy with training, nutrition and mindset content to get you through this time. We believe that #healthneverstops! Strength and Motion Academy

12.01.2022 How are your pushups?

12.01.2022 Strength training should be the foundation of your training. Not only does lifting weights cause many physical benefits such as building muscle, shaping your bo...dy and developing strength, it also has so many mental and emotional benefits that help you build confidence in yourself! Just a few of them are: Pushing your comfort zone Lifting weights challenges you to reach beyond what you think you are capable of each session. Every session pushes you to be able to add a little more weight or improved movement every. The more you can grow and build your ability and learn that pushing a little beyond your comfort zone (into the growth zone) the more confident in yourself you feel. Releases feel good hormones Feeling good is an important part of training, not just looking good. Strength training stimulates the release of feel good hormones such as endorphins that help your mental state! And when you feel good in yourself it is much easier to feel self-confident! Feeling capable Strength training helps you to be able to do activities that you couldn’t do before! It literally builds superpowers. Feeling strong helps you to feel able and capable for the challenges life throws at you, which is so powerful for your mental health and self confidence. If you don’t currently have strength training in your exercise routine I recommend starting. Your body, mind and self-confidence will benefit! If you are needing help, you are welcome to contact us to come and get started (or restarted) on your strength training journey at SMA! Much love, Kirsty #smacademyaus

12.01.2022 I am so grateful for the amazing, strong, soulful women who grace my life! I believe we are all powHERful! Happy international women’s day!... #iwd2020 #iwd #internationalwomensday #bepowherful

12.01.2022 Learned a few new tweaks from Callan Gibbons SBD seminar on the weekend, making my deadlifts feel smoother! Strength and Motion Academy

11.01.2022 I’m very grateful for you Callan Gibbons for always believing in me

11.01.2022 If you want love, be love. If you want light, be light Dreamhunter Be Powherful

11.01.2022 Fancy accessory exercises are great and all, but the foundation of your training should be focused on building strength in big compound lifts. Compound lifts are exercises that use more than one joint like squats, deadlifts, shoulder press, rows, chest press and pull downs. (I also include hip thrusts as a compound for booty gains ) Make sure you start your workout’s main focus is on compound exercises to build shape and strength!... The way my program is structured is to warm up with dynamic stretches and some light activations, then work up to heavy weights in my focus compounds then finish with accessory or burnout exercises!

11.01.2022 Tomorrow morning, Saturday 18th of Jan, I am holding a FREE Goal setting workshop for women at Strength and Motion Academy! In this workshop I will share the system that I use with my clients to stay on track with their health goals. I will also share my specific guidelines to get lean, build strength and shape, and to feel strong and confident in your body and mind, without restrictive diets or crazy workout programs. I believe in a holistic approach to achieving the happy, ...healthy body that you love through: Learn to train to build strength and shape Eat delicious healthy foods Working on your self-love and mindset What is included: Goal setting workshop covering goals, habits and action and accountability to set up and succeed with your health and fitness goals Worksheets and template of my goal-setting system Nutrition, training and mindset habit guidelines Snacks and refreshments! Bring along a notebook, pen and an open mind. Event starts at 9:00am for food and to set up, and the workshop will begin 9:30am! If you're ready to hit your goals this year, but need a bit more guidance and clarity on how to succeed, grab a FREE ticket from the event! https://www.facebook.com/events/1428663723963548/

10.01.2022 NEW Ongoing Powherful Program! To become strong and confident in your body! Now is the perfect time to kickstart your healthy habits and get back into your training, or to start training! The Powherful Program provides education, action steps and support to guide you through your journey. I love training women and seeing them improve both in the gym and in their self-confidence through Powherful, but to join, there was always a wait until the next intake! So now I am excited... to announce: From June 29th I am running Powherful as ongoing! I will be able to introduce new women to Powherful each month with options both in the gym and online! I will still be running a few big 8 week challenges each year as a booster, but the continuous program will provide the baseline support of Powherful consistently. OPTIONS Program + Small Group Classes Great if you want the coaching, support and accountability of the small group training sessions. Continued access to the Powherful App with a new program each month - track workouts, watch exercise demonstrations, plan your week, sync nutrition data, questions answered through messaging Small Group Build Classes at Strength and Motion Academy in Midvale, WA New Powherful Guide eBook with all the Move, Munch and Mind education you need to achieve results Access to Member Login on website which will always be updated with recipes, resources, follow along workouts, printouts and videos Powherful Facebook Group and Chat for Community Powherful social meet-ups . Program Online Only Great if you want to train independently. Same benefits as above No Small Group classes Available from June 29th. No lock in contracts, just a 4 week minimum. For more info and to apply head to https://www.powherful.com.au/program!

10.01.2022 Here’s a leg workout to get back into the gym!

10.01.2022 Many women begin their health and fitness journey with good intentions. They want to become better, healthier and happier. But many believe that they cannot attain this until they look PERFECT. They begin to pick themselves apart in the mirror, judge and compare to other women and any progress that they do achieve they overwrite with it could be better.... The problem with these beliefs is that there is a universal truth at play: What we believe will dictate the behaviours we do. If we believe that we must achieve the unattainable standards of perfection to be happy and healthy, we never will be. If we look in the mirror and only see flaws and imperfections, no matter how much our bodies change, we will still only see flaws and imperfections. Every body is different, and beautiful in their own way. But having an impossible image of perfect puts the handbrake on your own journey and actually seeing the true improvement that your body and mind is capable of! Trying to build a fit, healthy, happy body with negative criticising thoughts, training to punish yourself and eating to restrict is like trying to bake a cake with rotten ingredients. While you can motivate yourself for a while to go to the gym and eat healthily, if it is coming from a place of judgement, fear and lack, unfortunately that doesn’t line up with being secure, happy and healthy. This doesn’t foster an environment that will create a lean, healthy body. Our bodies will never be perfect and they are individually beautiful in their own ways. Instead of focusing on chasing perfection, focus on your progress and appreciating the you that is unveiling. Everyone’s body is different but you will never see the true beauty your body is capable of until you choose to see it. Yes you do have to put in the work and discipline. Yes some days it gets hard. It isn’t a perfect journey, those thoughts will arise again, BUT instead choose to see what you are proud of and who you are showing up as. Give yourself permission to believe that you are amazing and watch as you become just that. Renae Porter

10.01.2022 Even up your hamstrings with B Stance Romanian Deadlifts! I am a big fan of B Stance exercises, where you offset a foot to place more focus on one leg. The leg being loaded must work, so you can strengthen imbalances without the instability that can happen in completely single leg exercises.... These have helped me to even up my hamstrings in my Romanian deadlifts, as it can be easy to overuse one leg! Give them a go, although I recommend that you can already perform a correct normal Romanian deadlifts first

09.01.2022 Coaching spots available for October I have a few spaces available for one on one clients through October. Clients I prefer to work with are women who are looking to start (or restart!) their fitness journey at the gym, but feel a little uncomfortable or intimidated getting started on their own.... One on one coaching is also perfect for you if you have been interested in joining the Be Powherful program but don’t feel ready to jump straight into the small group sessions or doing your own training. One on one coaching is great to start you off with solid foundations and experience! I also love training equestrian clients to improve their fitness to improve their riding position. I do this through my business Equiletix which also has small group sessions and one on one coaching. Get in contact at 0488782633 or send a message and I will contact you to see if we are suitable for each other!

09.01.2022 If you’re a woman who would like to learn how to train to feel strong and confident, eat to nourish your body and develop a powerful mindset, this program was made for you! The next intake of the Powherful Program is starting March 30th 2020! Powherful is 12 weeks focused on providing you with:... EDUCATION in training, nutrition and mindset which I believe are the keys to a healthy, happy mind and body ACTION in your habits both in the gym and in your lifestyle, to stay on track and make change! SUPPORT to feel accepted and empowered on your journey. Joining Powherful you will not only receive the support and guidance to move towards your goals but also join a community of women on their journey to becoming their strongest and healthiest selves. The program includes: Coaching through Small Group Training Sessions at Strength and Motion Academy in Midvale WA Powherful App to track your workouts and progress in the gym 12 weeks of training programs Facebook group for support and sharing Member Dashboard with recipes, bonus workouts, educational articles and printouts To sign up and book your introductory session head to https://www.powherful.com.au/powherful-next-program. For more information, message away! Kirsty xx

09.01.2022 Follow Be Powherful for more information on the Powherful Program! Powherful is the program and community for women who want to become the healthiest, strongest and most powHERful version of themselves! Powherful launches again March 30th 2020, and is going for 12 weeks!... The program includes: Small Group Coaching at Strength and Motion Academy Powherful App access to track workouts, watch exercise videos and track your progress 12 Weeks of workouts accessed on the app Facebook group for support Member Dashboard with education, recipes and printouts to support the program There will also be home workout options in this round if you do need to substitute your gym workouts at home. To sign up, register for your introductory session from the link in bio at https://www.powherful.com.au/powherful-next-program

09.01.2022 You can always keep progressing the basics. Most of my training sessions in my programs are made up of the basic movement patterns, variations of them and accessory exercises to support them! And I do them week in, week out until the next program. There are so many aspects you can develop within these basic movement patterns such as the weight you can lift, your form and technique when performing the lift, your balance between left and right or doing a more advanced version.... Focusing on the fundamentals will leave you with better results in your strength, muscle development and balance in the long run. No fancy exercises on Instagram or fad new workout trends are going to get you the same results as following a program, and putting in consistent work, progressing in little increments over time. As an example, in the lower body part of this training session I did last week I had barbell squat, barbell conventional deadlift and single leg hip thrusts. I have been working on these exercises for a long time, but there are still tweaks I am working on. In my barbell squat, while I am slowly increasing my weight, my focus is keeping even pressure between my left and right foot and even engagement of my quads and glutes. It is important to me to keep the squat as balanced as the weight increases. In my barbell deadlift I am focusing on pulling enough slack out of the bar to keep it tight and close to me, and so I have better leverage. In my single leg (unilateral) hip thrust to balance my left and right glute, I am focusing on keeping the same feeling in activation in my left and right, as the left one often is a little faster to fire in my barbell hip thrust. These exercises I have been working on for years and there are still aspects I am working on each session to progress, not just the weight on the bar. Keep your focus on the basics and remember there is no perfect, we are always consistently learning and growing.

09.01.2022 Ladies! It's time to unlock your best self ever! THE NEXT INTAKE TO THE 8 WEEK POWHERFUL PROGRAM IS STARTING OCTOBER 7 https://www.powherful.com.au/powherful-next-program... Be Powherful is a Program specifically for women who want to feel strong, confident and powHERful in their body and mind! To do this we focus on three pillars of health, Training, Nutrition and Mindset to make changes to your habits and lifestyle so you can take on each and every day feeling amazing! The program helps you to get results physically by helping you to: Lose fat Build lean muscle Build strength and fitness As well as mentally and emotionally by working on: Confidence Self Worth Self Love This program isn’t just about looking better, it’s about feeling and becoming better. Joining this community of like-minded women, along with my coaching means you have the tools, support and guidance to make the shift in your life to feeling your best! The Program Includes: 8 Weeks of Strength, HIIT and Mobility Training Programs Small Group Sessions with other Powherful Women The Hardcopy Powherful Journal to log your progress and stay accountable (upfront cost of $30) Powherful Facebook Group Access Access to Powherful Website Members Area There are two options for the for the Program and Access to the Small Group Sessions: $45 a week direct debit for 8 Weeks $320 upfront for the 8 Week Block There is a $30 upfront deposit to secure your place and order your hardcopy Powherful Journal before we start. To get set up, secure your $30 deposit for the Powherful Journal before September 31st, so you are ready to go by October 7th! There will also be the option after the 8 Weeks to continue on with the Powherful Community Membership, which is only open to girls who have completed at least one round of Powherful. The Powherful Community Membership offers ongoing support and benefits. For more info and to secure your spot head to: https://www.powherful.com.au/powherful-next-program For expressions of interest and questions contact me via message with your email and contact number! Much love, Kirsty

09.01.2022 Applications are open for the next intake of the Powherful Program, starting 26th October 2020. Learn how to transform your body while also loving yourself! Many programs on the market focus on restrictive crazy diets and impossibly hard workouts. These are based on nothing but myths, fallacies and are damaging women’s health and relationships with their bodies.... Powherful is different, we focus on EDUCATING women on solid principles in training, nutrition and mindset to build healthy habits that you can actually stick to. You don’t need to cut out food groups You don’t need to workout everyday You don’t need a willpower of steel You can achieve amazing changes in your body shape, strength and fitness without sacrificing your lifestyle. We value a healthy mental state and relationship with yourself. The Program Includes: Powherful App access to track workouts, watch exercise demos and see progress Powherful Guide ebook with the education and principles in training, nutrition and mindset Member Education Hub on website Powherful Facebook Community for support and communication Small Group Training Sessions coached by Kirsty at Strength and Motion Academy Class times: 5:45pm Monday 6:30pm Tuesday 6:45am Wednesday 5:30pm and 6:30pm Thursday 6:45am Friday 8:30am Saturday To apply, head to the link in bio. The program starts with a one-on-one session with Coach Kirsty to tailor the program to you and your goals, and is ongoing. No lock in contracts. For this month only join with a friend and both receive $10 off your weekly payment! #bepowherful

08.01.2022 Having trouble feeling your lats in pulldowns and pull-ups? If your lat muscles aren’t firing in these exercises, you will soon use many other muscles to compensate which can cause pain or improper movement patterns! One of my favourite exercises to fire up the lats is this variation of a Straight Arm Pulldown.... Your lats run down your back and insert up and under your arm. You will feel the muscle working under your armpit and down the side of your back 1 Set up a straight bar on a cable machine, about head height 2 Grasp the bar with an overhand grip 3 Take a step back and hinge over to about 45 degrees. Start with arms straight ahead 4 Keeping your arms straight, or with a slight bend but maintaining that angle, set your shoulders down, think of tucking them into your back pocket. Then push the bar down towards your legs 5 Keep your chest out and squeeze your arms into your side at the bottom, engaging your lats. 6 Lower the weight back up slowly, keeping the tension in the lats until you get a little stretch, then repeat. Give this one a go to fire up your lats! Be Powherful

08.01.2022 The next Be Powherful 8-Week Challenge is starting May 3rd! This challenge is for women who want to feel more confident in themselves both in the gym and out! At Powherful we are about creating long-term lifestyle change through developing healthy, sustainable habits ... The challenge includes: Powherful App Access to log workouts, see progress and connect your nutrition 8-weeks of strength, cardio and flexibility workouts on the app Weekly Education videos and Guide ebook on the challenge topics Powherful Facebook Chat for Support The Challenge itself is online, but if you live close to Midvale, WA you have the option to also join in the Powherful Group Classes run by coach Kirsty at Strength and Motion Academy which will align with the challenge. Sign ups are open now, all new members will be required to do a one on one with coach Kirsty to go through the basics and tailor the challenge. Head to the link below to sign up, or for more information! https://www.powherful.com.au/powherful-8wc-sign-up

08.01.2022 Just over 2 WEEKS to go until the next intake of the Powherful Program! Powherful is a program and a community for women who want to become the strongest, fittest and healthiest version of themselves! The program is 12 weeks and includes:... Small Group Sessions with Coach Kirsty at Strength and Motion Academy Powherful app access to track workouts and progress 12 weeks of Programs on the app, with exercise videos for each workout Facebook group access for support Member Dashboard with recipes, education and print offs that support the program. To sign up or for more information click the link below to register for your introductory session before the program begins on March 30th! https://www.powherful.com.au/powherful-next-program

07.01.2022 So proud of my man Callan Gibbons for his amazing performance at APU States yesterday at Rucci's Gym! He took out first in his weight class and all time PB’s on all his lifts. So proud of all your hard work and dedication Callan Gibbons

06.01.2022 All purple everything thanks to @jporterclothing’s Hope collection! #aubergine The fit is awesome, fabric is so soft and amazing to train in!... And just happens to be my favourite colour! @jporterwolfpack #jporter #jporterclothing #shoplocal #supportsmallbusiness

05.01.2022 Dont give up on yourself If something is important to you, don’t you dare give up on it. When you start working on your dreams and they get challenging, and you’re often going to want to quit.... This is because leaving your comfort zone feels hard. But this is when many people stumble and think that their dreams are not for them, or they are not cut out for it. But guess what, challenges are there to help you GROW! You build your skills, resilience, and find opportunities through the challenges. You’re going to have to put in work, keep showing up consistently and not quit. Tips to keep going: When it gets hard, learn to rest, not throw in the towel. To become stronger, you have to recover and rebuild from your efforts, rest is part of the journey. Break the next step down into an achievable challenge. You don’t have to know the entire journey to get started or keep going. Just take the next step you can. Keep your priorities in your awareness. So often people give up just because they forget what’s important to them! Put the little steps you are working on in front of you every day, and have it visual in your calendar, diary or your computer. Let go of what isn’t important to you. Ironically, to not quit on yourself, sometimes you have to quit the noise. While some tasks on your journey may be tedious or boring or difficult, if they are helping something you value they are important. BUT some tasks are actually not necessary for you. You can do anything, but you can’t do everything! If it isn’t involved in your journey delete it, delegate it to others or do it and then close the door. Build your discipline Discipline is a skill and can be trained like a muscle! Stepping out of your comfort zone, staying accountable and showing up can be strengthened with practise, but you have to train it! We all have times where our dreams can seem too hard or far away. But that is no reason to give up. Remember time is passing no matter what you’re doing. I’d rather be working towards my dreams and facing challenges than not! It’s never too late to begin. Renae Roberts

05.01.2022 Got big plans for Be Powherful

05.01.2022 A testimonial from the gorgeous powerhouse Sidonie and her journey with the Be Powherful program!

05.01.2022 The @be.powherful program is almost halfway through already! - I am very proud of how much stronger they are getting! - #powherful #bepowherful #strongwomen

03.01.2022 Love my Be Powherful girls! Working hard each week to be healthier, happier and powerful versions of themselves! Strength and Motion Academy

03.01.2022 Good problems - I am full for new PT clients for the next few weeks! However, I do have space to include 5 new women for the next Powherful intake, starting Monday the 24th of August! The Powherful Program is for women to feel strong and confident both in and out of the gym. We focus on training, nutrition and mindset to empower you with the education and action steps to see results.... The program includes: Powherful App Access - where the program is delivered, watch exercise demos and videos, track your workouts and progress. Powherful Guide Book covering the training, nutrition and mindset principles you need to know to get results Access to Online Member website with content updated weekly Facebook Community for support and communication Optional Small Group Training sessions at Strength and Motion Academy in Midvale to get coaching on technique, accountability and to train with like minded women! There are two options for the program 1 Online Only 2 Program + Small Group Sessions This is an ongoing program. No lock in contracts and minimum term is 4 weeks. You will require an introductory one-on-one session to get set up either in person or on zoom! For more info and to apply head to https://www.powherful.com.au/program! #bepowherful

03.01.2022 Full Body Build session from the Be Powherful Program! Build sessions are strength training focusing on building muscle, strength and shape! BUILD 19... Barbell Squats 3 x 8 DB Romanian Deadlifts 3 x 10 Hip Thrusts + Pause 3 x 10 Walking Lunges 3 x 20 Standing Shoulder Press 3 x 8 Chest Press 3 x 10 Lying Row 3 x 10 Straight Arm Pulldown 3 x 10 Glute Bridge 3x 20/20/20 (Raises/Abductions/Hold) Cycle Crunches 3 x 30 sec Plank Rocks 3 x 30 sec #bepowherful Gym: Strength and Motion Academy

01.01.2022 Why I created Be Powherful

01.01.2022 Head to Be Powherful to read a testimonial about the Powherful program from beautiful Kierryn! The next Powherful program starts January 20th! To learn more head to: https://www.powherful.com.au/powherful-next-program...

01.01.2022 Want to know the simplest way to stay on track with your nutrition? Head over and follow Be Powherful as this is where I will be sharing my training, nutrition and mindset content!