Kara Hirsch Fitness

03/12/2025

FARTLEK TRAINING

No, it's not a rude word 😆😆

Originator: Swedish coach Gösta Holmér

Time period: 1930s

Purpose: To combine speed and endurance training and improve performance against rivals

Meaning: The term "Fartlek" comes from Sweden and means "speed play", or in today's terms interval training.

This type of training is time efficient, increases your CV fitness and heart health....your heart is also a muscle!

Add it into your training as a day off from weights or if you still have energy, after a weights session.

You decide your intervals, push hard, recover and repeat.

Enjoy and post here if you have a favourite interval session that you love ⬇️

Kara

16/09/2025

THE POWER OF THE IRON

Build strength, confidence, resilience and discipline through training.

Learning how to lift heavy weights in the gym has changed my life FOREVER.

DO IT 💪

08/09/2025

MEAL PREP ON A BUDGET (kid friendly)

• Bulk meals out with lentils, beans and chickpeas (bonus added fibre) eg. Mince

• Buy meat on sale, portion and freeze

• Make patties in advance, portion and freeze

• Buy frozen fruit, spinach blocks on sale, portion and freeze then add to smoothies with protein powder or Greek yogurt and blend

• Eggs (cooked any way - boiled, omelette, scrambled are a quick easy meal. Bulk out with veges)

• Utilise the weekend for planning and prep so you are ready for the week ahead.

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19/08/2025

🌟 CLIENT PROGRESS 🌟

Sarah is a determined, strong woman. I am so proud of her achievements. Not only in fat loss (she is down 12kg), but in her strength progress.

She can deadlift close to 90kg, bench 40kg, shoulder press 30kg, squat 50kg, and regularly practises sprints intervals on the treadmill.

Every session, she is up for pushing herself, and I love training her.

She recently took part in the 8 week challenge, and this is what she said:

"The 8-week challenge has truly transformed me in ways I never imagined. My cardio endurance has improved dramatically—I can now run 5km with ease, something that used to feel impossible. Lifting heavy weights has become a source of pride and strength, and each session leaves me feeling empowered and positive.

The changes in my body are noticeable not only to me but to those around me as well; people frequently comment on how good I look, which boosts my confidence even more.

Beyond the physical benefits, this challenge has also enriched my relationships and mindset. My kids now look up to me as a role model, inspired by my dedication and healthy lifestyle choices. This motivates me to keep pushing forward, knowing I am setting a strong example for them. The positivity I feel radiates through every part of my life, making me more resilient and self-assured."

26/07/2025

🌟 Elite Immersion weekend in Sydney hosted by Fitness Profit and Dan Henderson 🙌

🥵 Kick off with a private Barry's session.

🤓 A full day of listening and learning with this amazing community.

Day 1 ✔️ Let's gooooo 💪

16/07/2025

ANYONE CAN DO THIS!

After a meal ➡️ go for a quick walk, or move your body for at least 3 mins.

Studies have shown doing this can lower blood glucose by 21% after eating.

Step a timer for your desk to move every 45 mins- it is also a refreshing brain break.

You could do 30 squats and 10 push ups at your desk if you can't go for a quick walk.

Improve your health and productivity with this easy hack.

13/07/2025

A weekend of disconnect to reconnect with our family and new friends.

Lots of special memories made.

The view is Mt Barney, Scenic Rim region.

Sub zero 🥶 temps overnight.

06/07/2025

🌟 8 Week Transformation 🌟

First place female winner for TFP Newstead

This is only the beginning....

10kg down ⬇️

10cm off her waist ⬇️

12cm off her hips ⬇️

4cm off her legs ⬇️

This is what she wrote :

This challenge became the line in the sand I needed to draw for myself. I knew something had to change, not just for the sake of how I looked, but how I felt within myself. I wanted to prove that I could follow through, be consistent, and stop waiting for motivation to strike. I was tired of disappointment and ready to commit to action. Watching others transform through the last challenge sparked something in me, and instead of watching from the sidelines again, I decided it was time to show up for myself.

⸻

Post-Challenge Reflection

Completing this challenge has been nothing short of transformative for me. The version of myself who kept putting off change now gets up each morning and knocks out 10,000 steps, even when it’s freezing outside. What once felt impossible has become part of my everyday rhythm. Coming to TFP is no longer something I try to fit in, it’s a non-negotiable commitment to myself. I even drag my husband along, and truthfully, he pushes me in ways I never expected. We’ve both grown stronger together.

The biggest shift, though, has been in my mindset. Making personal connections with the trainers has created a level of accountability that I now see as absolutely crucial. I’m not just showing up for the workout; I’m showing up because I know people are expecting me to be there.

Continued in the comments....

01/06/2025

HOW TO BOOST BRAIN HEALTH DURING MENOPAUSE ⬇️

✅️ Eat a diet rich in phytoestrogen foods including flax seeds (or flax meal), berries, some vegetables and nuts.

✅️ Manage stress through 3-5 mins daily of deep breathing exercises or meditation.

✅️ Embrace a whole food diet including salmon, meat, vegetables and fruit.

✅️ Regular exercise- at least 150 mins per week, that is around 30 mins per day of a mix of cardio and weights training.

✅️ Sleep- consistent quality sleep nightly works wonders for brain fog, mood, overall happiness and wellbeing.

For longevity this is so important.

Want more info on this? Let me know below ⬇️

Kara

foods

01/06/2025

29/04/2025

🌟 CLIENT SHOUTOUT 🌟

To my fantastic client Kerrin

I LOVE the video you sent me from your recent trip away!

Kerrin came to me post knee reconstruction. She could hardly walk without pain.

Her progress has not been linear. There have been many challenges, including recently a frozen shoulder for many months (from a fall), which we have been working around.

In this time, she NEVER gave up.

The result so far is a 15kg weight loss and so much more energy, zest for life, mobility, ability to walk without pain, increased cardio fitness, and overall strength.

I am so proud of where she has come from, and I can't wait to see her results by the end of this year.

It's not too late to begin your health and fitness journey, even if you have never trained before and you are over 50.

You can make the change. It's up to you and your mindset. This is where it starts....and then taking imperfect action.

Small steps.

Daily habits = big results over time.

Anyone can do it.

Kerrin decided to honour her word, prioritise herself, and commit to the journey, and she let go of the outcome.

She surrounded herself with a strong support system. I am honoured that I am part of this journey.

Thanks, Kerrin. I am so grateful you are in my life.

Thanks to Pele for introducing us.


Kara

20/04/2025

50th Birthday and Easter Weekend

Lots of fun, family and friends time, relaxing, riding E Bikes around Sydney, and enjoying the sights and memories.

Thanks for the birthday wishes!
Here's to another 50 healthy active years 🙌🎂

Kara