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Monday 7am - 2pm Tuesday 7am - 2pm Wednesday 7am - 2pm Thursday 7am - 2pm Friday 7am - 2pm

SRS Fitness - Personal Training

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Welwyn
SRS Fitness - Personal Training

Experienced PT with my own private studio and a passion for health, fitness and nutrition. I love helping people improve their lives and gain confidence.

SRS Fitness - Based from my private, fully equipped studio in Welwyn I provide one to one or "partner" training sessions for busy people who are looking for someone who understands the ever-changing demands of work, family commitments and life. A little bit about me... I am a member of the Register of Exercise Professionals (REPs) and gained my NVQ Level 2 “Fitness Instructor” and NVQ Level 3 “Personal Trainer & Business Planning” qualifications through Lifetime Training – the largest training provider within the health and fitness sector delivering the greatest number of apprenticeships and NVQ programmes as well as being the first in the leisure sector to achieve the Training Quality Standard. I also hold a Level 5 Diploma in Advanced Sports & Exercise Nutrition which I completed this year. To further my studies and broaden the services I can offer I have just begun a diploma in cognitive behavioural therapy alongside a second diploma in shiatsu massage. I set up SRS Fitness in 2013 to enable me to provide a truly "personal" service, not affiliated with any commercial gym, allowing me to run my business in line with my own vision and values. I firmly believe health and fitness should be available to all and I am also a huge advocate of exercise and its benefits when living with depression and anxiety. I have an established, long term client base and gain more than 50% of my clients through word of mouth and recommendations. This is because client satisfaction is paramount to me and, I believe, critical to the long term success of my business. I strive to provide an outstanding service and have measures in place to ensure I can regularly gather feedback regarding the quality of service I provide. I have significant and current experience of working with children and young people as well as those with sports specific goals, older clients and of course, both male and female clients from a variety of backgrounds. I employ a number of strategies in order to improve your fitness, overhaul your diet (as necessary) and help you achieve the physique you are striving for whilst also taking into account your whole wellbeing. My approach is firm but encouraging. I will be available to support you all the way - not just during our sessions. In return I expect absolute commitment from each client.

09/02/2026

🧡IF YOUR PLAN ONLY WORKS WHEN LIFE IS CALM, IT’S NOT A GOOD PLAN

Real consistency is quiet, imperfect, BUT sustainable.

📌Follow for sustainable fat loss

07/02/2026

🧡PROPER FAT LOSS TAKES TIME

Time requires consistency.

Consistency requires sustainability.

Progress sticks when habits fit your energy and life.

🔑 Play the long game. 1% better every day.

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05/02/2026

🧡 HERE ARE 3 HIGH-PROTEIN DESSERTS I EAT WHILST DROPPING BODY FAT

If you’re always looking for something sweet after dinner, these will really hit the spot and they take just minutes to make!

🔑Remember You don’t need more willpower….
….You need better snacks.

🍫Chocolate Protein Yogurt Bowl
Feels like dessert, fuels recovery.

Ingredients
170g fat-free Greek yogurt
1 scoop chocolate protein powder

Optional: cacao powder, stevia, pinch of sea salt

📖How to Make
Mix protein powder with a splash of water
Stir into yogurt until smooth
Top with cacao or salt if desired

Macros (approx)
• Protein: 22–25g
• Calories: 180–220 kcal

🍓 Strawberry Cheesecake Pot
High protein = fewer late-night cravings.

Ingredients
150g low-fat cottage cheese or quark
50g light cream cheese
Handful of strawberries

Optional: vanilla extract or sweetener

📖 How to Make
Blend cottage cheese & cream cheese
Spoon into a pot
Top with strawberries

Macros (approx)
• Protein: 20g
• Calories: 200–230 kcal

🍌 Chocolate Banana Mug Cake
Proof that fat loss doesn’t mean missing out.

Ingredients
1 scoop chocolate protein powder
½ small banana (mashed)
1 egg white (I use two chicks liquid egg whites for ease)
½ tsp baking powder
Splash of almond milk

📖 How to Make
Mix all ingredients in a mug
Microwave 45–60 seconds
Let cool slightly & enjoy

Macros (approx)
• Protein: 20g
• Calories: 210–240 kcal

📌Follow if you want sustainable fat loss for real people with real lives

04/02/2026

🧡1% BETTER EVERY DAY

If it feels sustainable, you’re doing it right.
If you can come back to it tomorrow, it’s working.

📌Follow for more reminders that 1%s add up!

02/02/2026

🧡 Show up. Keep it simple. Do it again tomorrow.

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31/01/2026

🧡EVEN “IMPERFECT” EFFORT COUNTS

1% better every day.

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30/01/2026

🧡46 Years old and ever grateful for the ability to move my body and the opportunity to reap the constant and many benefits of exercise.

When I set foot in that gym 25 years ago, I never knew it would change my life and have such a positive impact.

🧡

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29/01/2026

🧡Fat Loss Fails for the Same Reasons Every Time

After 13 Years as a PT, I’ve seen and heard it all. I’ve coached hundreds of people young and old, male and female from all walks of life and these are the most common fat loss mistakes ….

🥩 NUTRITION MISTAKES
1️⃣ Overeating
2️⃣Guesstimating your calorie intake (Overeating)
3️⃣ Treating your fitness tracker like gospel and eating every “burned” calorie back (Overeating)
4️⃣Mistaking dehydration for hunger (Overeating)
5️⃣Nibbling all day then gorging at night
(Overeating)
6️⃣Thinking salad is a suitable meal *
(Under-eating which leads to overeating)

🏃‍♀️ TRAINING MISTAKES
1️⃣Blaming everything but your own behaviours (hormones/finances/energy/time etc)
2️⃣Not training with any plan/structure, proper focus and intensity
3️⃣Worrying weight training will make you “bulky” so doing endless cardio to “burn calories” *

🧠 🪴 MINDSET/ENVIRONMENTAL MISTAKES
1️⃣Giving little to no consideration to your environment and surroundings (set them up for maximum success)
2️⃣Relying on “willpower” rather than habits
3️⃣Waiting for the “right time”

*Lettuce, cucumber and tomatoes in a bowl is NOT a meal

**Cardio burns calories at the time, strength training burns calories during and after

If fat loss feels “hard”, it’s usually not effort; it’s strategy.

📌Comment “FATLOSS” for a copy of my FREE fat loss blueprint.

📌Follow for fat loss, simplified

26/01/2026

📌DM “WHY” and I’ll send you my FREE copy of “5 steps to break the overeating cycle”.

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25/01/2026

🧡THE GYM IS FINISHED!

It was the gift that kept on giving.

I stripped everything out of the gym in the few days I had off before Christmas.

I cleaned, sanded, filled, painted and put in the work to get everything just how I wanted.

In went the new ski erg - love it!

Last job of all was the wall of mirrors (you’ve gotta be able to watch yourself flex!).

Here’s just a few pictures I thought I’d share with you all along with my sincere gratitude that the job is now finished 😂

Sarah x

24/01/2026

🧡I DON’T KNOW WHY I’M NOT LOSING WEIGHT
(And that’s completely understandable)

Weight loss isn’t about being lazy or lacking willpower. It’s usually about a few small, overlapping factors that add up over time:

👉🏻Evening snacking can happen when you’re under-fuelled, stressed, or overtired not because you’re “undisciplined.”
👉🏻Portion sizes are easy to underestimate (even with healthy foods).
👉🏻Highly processed foods are designed to override hunger cues.
👉🏻Exercise isn’t just about burning calories; strength training helps protect muscle and metabolism.
👉🏻Carbs and fats aren’t the enemy; total intake, food quality, and consistency matter more than cutting entire food groups.
👉🏻Daily movement (like walking) plays a big role in energy balance and health.
👉🏻Protein helps with fullness, muscle retention, and blood sugar regulation.
👉🏻Sugar cravings are often a signal (poor sleep, restriction, stress), not a personal failure.
👉🏻Liquid calories are easy to consume without feeling full.
👉🏻Fat loss requires a calorie deficit but:
Too small = no progress
Too long = fatigue, stalled results, hormonal stress

🔑 Bottom line:
Fat loss works best when it’s supported, not forced.
Enough food. Enough protein. Enough recovery.

A plan you can actually stick to without burning out.

📌Follow for fat loss, nutrition and wellbeing

Address

Welwyn
AL69TY

Opening Hours

Monday	7am - 2pm
Tuesday	7am - 2pm
Wednesday	7am - 2pm
Thursday	7am - 2pm
Friday	7am - 2pm

Website

http://www.srsfitness.co.uk/

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My Story

Thanks for visiting Sarah Smith - Personal Training, Fitness & Nutrition. My name's Sarah and I'm a devotee to health and fitness, a fitness freak, a nutrition nut.......call it what you will but I want to get everyone on the health and fitness journey with me. I offer one to one personal training sessions, pair or small group sessions. I can come to you, or you can enjoy training in the privacy of my own fully equipped home gym....the choice is yours! My aim is to create a personal, enjoyable but challenging and progressive programme for each individual and show people exercise doesn't have to mean hours sweating it out in the gym. Additionally, I offer nutritional advice tailored to your specific needs upon completion of a food diary, as well as strategies and tips for fitting exercise and healthy eating into a busy life. I would encourage everyone to give exercise a try........you only have one body so look after it!