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A BIT ABOUT ME

Hey, I’m Kirsty, a personal trainer based at One Fitness in Lisburn. I work with male and female clients of all abilities and with a range of different goals.

I have been involved in sport and fitness from a young age and worked with many different coaches over the years, who have had a major impact on my way of thinking. This inspired to become a personal trainer myself, so that I can have that same impact on others.

I love a challenge and am always pushing myself to try something new! I have run the Belfast Marathon and more recently competed in NABBA NI where I placed in my first ever show.

I am 100% dedicated and committed to everything I do, which I feel is key to helping you achieve your goals. Whether it is weight loss, sports specific training or general health and wellbeing. I also understand that it is not just about how hard you work in the gym, so I offer specialist support and advice for when you are not with me.

I am an outgoing, energetic person who has a real passion for health and fitness and love nothing more than being a part of people’s fitness journeys and seeing them achieve their results. As well as being a personal trainer, I am also a Les Mills UK Presenter and take many of the group exercise classes at One Fitness, which allow me to use these disciplines in my sessions.

If you are interested in personal training with me either 1-1 or small group training, contact me or grab me in the club and we can have a chat to discuss how I can help you.

Let’s Make It Happen!

TRAINING OPTIONS

1-1 PERSONAL

TRAINING

30 min, 45 min or 60 min sessions available, including a bespoke training plan and nutritional guidance.

SMALL GROUP

TRAINING

Train with a friend or in a small group (max 4 people), includes a bespoke training plan and nutritional guidance.

NUTRITION

PLANS

Complete calorie and macronutrient breakdown to suit your individual needs and help you forget about the word ‘diet’.

ONLINE

COACHING

Get full support from myself without having to train 1-1. Training and nutrition plans plus weekly coaching options available.

OLYMPIC

LIFTING

Designed to coach you through the technique of both the clean and jerk and snatch movements.

TRAINING

PROGRAMS

A bespoke training program, designed to help you achieve your fitness goals. This is reviewed and amended as you progress.

FAQs

You might have a few questions before you start personal training with me.

Select a category to see some of the most commonly asked ones:

How many times a week should I train?

This can depend on your availability and goals but most times I recommend a minimum of 3 training sessions a week with a maximum of 5 sessions a week to allow for 2 rest days for your body to recover. For certain goals, this may change from week to week.

How many times a week should I do PT with you?

The answer to this is based on a number of different factors.

  • Availability – how many sessions can you do a week either with me or on your own.
  • Level of training experience – are you a beginner at the gym or do you have a training background.
  • Goals – what is your goal and how many times a week do you need to come into the gym to achieve that goal?
  • Motivation levels – can you train on your own?

Beginners may need to come 2-3 times a week at the start to gain experience with the gym floor, including correct technique and getting the right intensity of their training session. Whereas a more experienced person may only need to come once a week or once every few weeks to check in on their programme, again all depending on their goal.

What is the best personal training package for me?

The best personal training package for you is going to be the one that suits your goals best. Email me to complete a questionnaire and find out which package would best suit you.

What time of the day is best to train?

We can take into account a lot of variables when choosing the ‘best’ time to train, but to maximise your progress, pick the time of day when you are going to get the most from your session. Train when you can perform at your best, the time of day that best suits your lifestyle and you have the motivation and energy to go in and give 100% in your training session. For some people, that may be early morning before work, others in the evening. Do what works for you.

What do I need to do to achieve my goal?

Be dedicated, committed and ready to give 100% every day, but most importantly be consistent. Consistency with diet and training is key.

Do I need to be a member of One Fitness to train with you?

No, there are ‘pay-per-session’ options available for non-members. Contact me for more information on this.

What is best, steady state training (consistent level of intensity) or interval / HIIT training?

Before you decide which is best, you need a goal. From this we can work out which one is best for you. There is very little difference between steady state cardio and high intensity cardio and both are very effective in their own ways. Depending on your goal, a balance of the two may be very beneficial, as both will help improve cardio fitness amongst other things.

Will weight training make me ‘bulky’?

This is a tough question to answer as everyone has a different opinion on what ‘bulky’ looks like. In simple terms, weight training will not make you ‘bulky’. When you weight train, the muscles get stronger and more dense but not necessarily bigger. If you have the right nutrition tailored to your goals and you lift weights, then you will build lean muscle, which will burn bodyfat and give you that ‘toned’ look most people are after.

What type of assessments should I take to track my progress?

With all of my clients, I monitor progress using 3 different types of assessments:

  • Weight
  • Body measurements
  • Photos

But most importantly I ask them how they are feeling, how is their training going etc. All of this is key when checking progress.

How often should I change my training plan?

Make small changes when needed. This can be a change of exercise, the amount of repetitions you do, and the weight you lift or the intensity and frequency of the sessions. You will get the most from any training plan if you give 100% effort in every session.

What’s the best type of training to gain strength?

Training to gain strength is very specific and a few things you will need to do are:

  • Heavier weights, less repetitions.
  • Perform compound movements with assisted exercises.
  • Lengthen your rest periods between sets.
  • Reduce training volume as you add more weight.
  • Eat for your goals.

What is the benefit of online coaching?

The opportunity to work with me to help you achieving your goals, in a time and place that suits you. You get everything my 1-1 clients receive without having to physically train 1-1 with me.

Do I need to track calories?

Ideally yes, our body counts every calorie we eat so we should too. By tracking calories you can make it easier to monitor progress, change things up when needed and it also allows you the flexibility to switch up your nutrition without it having an effect on your goals.

Are carbs bad for you?

No, our bodies need carbohydrates. They are good for a number of reasons including energy, weight control, heart health and digestion. Again, the amount of carbohydrates you need will depend on your goals.

 

Should I drink protein shakes?

Protein shakes can be a good way of increasing your protein intake with little calories (depending on the brand), but they won’t help speed up your results any. If you are eating a healthy balanced diet then adding extra protein through using protein shakes etc. isn’t necessary.

What is the best type of training for fat loss?

Fat loss occurs with a combination of the correct training and nutrition. There are a number of factors that will help achieve fat loss, but before we look at the training you need to prioritise your nutrition. Training for fat loss involves lifting weights and getting stronger to help build lean muscle, which in turn will burn body fat.

NO PAIN NO GAIN

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MY QUALIFICATIONS

  • Level 2 Fitness Instructor
  • Level 3 Personal Trainer
  • Level 1 Olympic Weightlifting
  • Level 1 Circuit Training
  • Level 1 Kettlebells
  • Level 3 GP Referral
  • Les Mills UK Trainer & Presenter

GET IN TOUCH

Leave a message below and I will get back to you as soon as possible: