31/07/2026
💜💪🏻
Kirsty Holmes Coaching
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💪🏻 Womens Fitness Coach and Personal Trainer
💜 Powherful Group Classes
🎓 BSc Sports Science, Exercise and Health
📍Based at Strength and Motion Academy
31/07/2026
11/02/2026
You might remember Glenda, she’s been on a huge health journey for the last almost 3 years with me.
She’s already achieved a lot on her health and fitness journey with fat loss, huge increases in strength and fitness ability and her consistency to her routine.
So she decided to set another goal for her 70th, to climb Bluff Knoll, which is a challenging climb of over 1000m down near Albany.
So we added some additional training in for her to build up to the day to give it a go. I encouraged her to get up as far as she felt comfortable, then head back down.
But she achieved the whole thing, an absolutely incredible feat!
She is a resilient, awesome client and I’m so proud of her. Well done Glenda 💜
06/01/2026
Wanting to improve your fitness this year, but feeling confused about what to do first?
You don’t need more rules and intense workout plans, you need simplicity.
Here’s what you need to focus on first:
1️⃣ Start moving your body daily
2️⃣ Add in strength training 2–3x a week
3️⃣ Slowly progress within this routine
The basics, done consistently, will always beat the “perfect” plan you never finish!
11/11/2025
My tip to get the most out of your rows 🚣🏻♀️
To really activate your middle back and biceps, the muscles we want to target in a row, focus on your form.
If you just pull the handles straight toward you and let your shoulders lift up, you’ll end up using too much of your upper traps (the muscles running from the top of your shoulders up your neck). These are often already overactive and can easily become tight!
Instead, stop your elbows at your sides and think about wrapping your shoulder blades around your ribcage, feeling the squeeze and engagement in the muscles between your shoulder blades.
This will help you:
💪🏻Build a stronger, more defined back
💪🏻Improve posture and shoulder stability
💪🏻Reduce neck and shoulder tension
💪🏻Improve your pulling strength
Give it a try and feel the difference!
29/10/2025
Very proud of my client Anne! She started in March this year wanting help getting into the gym, she had tried to join gyms a few times in the past but she hadn’t been able to stay consistent.
We started in the gym with a custom training program and Personal Training. She quickly gained confidence in both the exercise technique and building up strength, and coming in to do her own independent training sessions.
Soon she asked if she was ready to try a class at SMA, and I encouraged her to give it a go!
She now comes in 3-4x a week to train in the gym and also 5x classes for a variety of cardio and mobility. She is also currently doing the SMA 28 day challenge as well and is smashing it 💪🏻
She has gone from sit to stand squats to lifting 15kg goblet squats. She has also now got up to 60kg on her hip thrusts, starting from no weight, and 50kg on the trap bar deadlift!
She can also now walk further than ever, as you can see from some of her messages in the post, she has surprised herself with being able to walk up mountains and further than she ever thought possible!
She is on a steady fat loss journey at the same time, working on better food choices (eating lunch!), and preparing her meals.
She also brings down her dog Mabel to the gym who has quickly gained a fan club and she enjoys the pats and running down the track.
Very proud of your progress Anne and seeing how much you shine in strength and confidence now! 💪🏻
26/10/2025
Have you found yourself getting frustrated with your fitness goals, thinking “why is it taking so long to get there”?
Maybe you want to drop 5kg, or you want to build muscle and shape, or be fit enough for a holiday coming up, or actually get to the gym consistently.
The truth is, making sustainable progress does take time, and it’s also a lifelong habit to work on.
But what you need to remember is: that time is going to pass anyway.
It’s easy talk yourself out of starting, or giving up on what you have done, because you want results ASAP.
But that perspective won’t move you forward.
Instead of focusing on how long it might take, focus on what you can do today to move a little closer.
➡️Can you book in your calendar to go to the gym class twice a week.
➡️If you can’t get to the gym, can you do a 30 minute home workout.
➡️Can you prepare your lunches for the week so you don’t buy it out
➡️Can you swap your second coffee for more water?
Every session, every choice, every bit of effort counts, even the ones that feel small.
6 months will come around and you’ll feel stronger, more confident, and more capable and so proud you did something.
If you don’t, you’ll likely feel stuck in the same place, still wishing you’d started earlier.
Need help getting started? Send me an inquiry through my website ☺️
www.powherful.com.au
22/10/2025
Do you feel tight through the front of your hips when doing lunges at the gym?
Or do you have an office job and sit down all day?
Try this stretch to open up through your quads and hip flexors using an incline bench!
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Strength And Motion Academy, 4 Elliott Street Midvale
Perth, WA
6056