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Kara Hirsch Fitness

21/05/2026

🚫 DETOX MYTH BUSTING GUIDE- you don't need to buy a juice cleanse! ⛔️

Your body is not “toxic” because you enjoyed a weekend away drinking, ate dessert, or stopped being perfect for a few days.

You already have an incredible built-in detox system: your liver, kidneys, lungs, skin and digestive system work around the clock to remove waste and keep you alive — no juice cleanse, tea or starvation diet required.

Most “detox diets” simply leave people underfed, exhausted, dehydrated and stuck in another cycle of restriction and guilt. The truth? Your body thrives on consistency, not punishment.

Want to support your body naturally?

✅️Lift weights.

✅️Eat enough protein and fibre.

✅️Drink water.

✅️Sleep well.

✅️Move daily.

✅️Manage stress.

That’s the real detox.
Not a 3-day cleanse.
Not a skinny tea.
Not starving yourself to “reset.”

Your body is smarter than the wellness industry wants you to believe. 🤍

19/05/2026

WEIGHT TRAINING - THE SCIENCE

Research consistently shows resistance training improves:

• Lean muscle mass

• Bone mineral density

• Insulin sensitivity

• Mood and cognition

• Functional strength and longevity

GET INTO IT- get a PT, having a personal trainer enriches your life, it is the best investment for your health.

Lifting weights for menopausal women is a MUST...and guess what, you might enjoy the process of getting strong, it is funnnnn!

12/05/2026

🤯 Tired, Wired and Stuck?

Your STRESS HORMONES might be to blame....

You wake up tired. You crave sugar late at night. You're doing the workouts, eating the right foods, yet that belly fat won't budge.

It's not just your willpower. It might be your hormones.

More specifically, cortisol.

Read more above about what it is and simple steps to help yourself lower your cortisol levels naturally.

Download my free Cortisol Action Kit:

4 daily habits to reduce stress, sleep better, and see real results....

Comment CORTISOL below.

26/04/2026

EAT THE WHOLE EGG!

I have been guilty of bulking out my eggs with egg whites (which still works), but studies show that eating whole eggs post is the most beneficial to enhance anabolic signalling after training.

Read above for more info ⚡️

Besides this, an omelette has a way of significantly cutting hunger to zero. If you find yourself having a snack-attack, make a quick omelette with tomato, spinach, feta and 3 eggs and you will be satiated for hours after.

13/03/2026

Most people think keeping your muscle comes down to two things.

Lift weights and eat enough protein.

But there's a third factor hardly anyone talks about...fibre.

Fibre doesn't build muscle like protein. It builds the environment that helps your muscle thrive.

It feeds good gut bacteria that help reduce inflammation.

It slows down sugar absorption so your energy stays steady for training and recovery.

It helps your body absorb protein and amino acids more effectively.

Aim for 25g-30g of fibre per day. Most people get less than 16g. Closing that gap can make a real difference over time.

Performance carbs higher in fibre to add in are:

Oats, sweet potatoes, lentils, black beans, quinoa, apples, popcorn, raspberries and so much more.

Keep lifting. Keep eating protein. But don't forget fibre. It could he the thing that keeps you strong for years to come.

PMID: 34585852

27/02/2026

"LOSE THE WEIGHT- NOW DON'T LOSE THE RESULTS" ⬇️

Studies show most people who lose weight, regain it back after a couple of years.

If you want to maintain your fat loss, stop chasing more cardio.

Start protecting your muscle.

Because here’s the truth 👇

Fat loss doesn’t fail because of calories alone.

It fails because people lose muscle, slow their metabolism, then slowly regain fat.

Strength training is your insurance policy.

When you lift weights:

• You preserve lean muscle
• You keep your metabolism higher
• You improve insulin sensitivity
• You stay strong, toned and capable

And protein?
Non-negotiable.

Prioritise high-protein meals every single day:
✔ 25–40g per meal
✔ Protein at breakfast (not just coffee)
✔ Post-training protein
✔ Build meals around protein first

Protein keeps you full.

It protects muscle.

It supports recovery.

It makes fat loss sustainable.

Maintenance isn’t about eating less forever.

It’s about training smart and fuelling properly.

Lift heavy.

Eat protein.

Keep your results.

— Kara 💪

02/02/2026

Another reason why lifting weights, decreasing body fat and increasing muscle mass is important for overall health and longevity. Scroll through the post to read more.

Vitamin D Deficiency... What Happens?

➡️Weakened bones that can become soft or brittle.
➡️Increased risk of fractures and osteoporosis
➡️Muscle weakness, aches, and pain
Fatigue and low energy
➡️Weakened immune system, getting sick more often
➡️Mood issues including depression and low mood
➡️Slower wound healing
➡️Hair loss in severe cases

Mild deficiency might not cause obvious symptoms, but long-term low levels can seriously impact your bone health and overall wellbeing.

Check with your GP in your next blood test. Supplement if needed, Vit D + K2 (together).

19/01/2026

2026 - WHAT ARE THE FITNESS TRENDS IN AUSTRALIA? 🏋‍♀️✨️

1. Strength Training, especially for women over 40 going through perimenopause/ menopause. I am seeing more people in the gym following a periodised program (through an app), which is great.

Proper Programming = Results

2. HYROX

Hyrox is a hybrid style weight training and cardio conditioning with an emphasis on building strength and increasing fitness through endurance and interval running. It is very specific training, especially if you want to compete in events (which are now world-wide).

3. Pilates

Pilates- mostly Reformer Pilates is definitely trending for core stability, body awareness and control especially if done correctly. A great weekly addition to your strength training.

4. Recovery and mobility - think specific stretch, yoga or breathwork classes. Finish with a sauna, steam, hot and cold plunge.

5. Outdoor Community Run Clubs - social, community, accountability and fitness. Start your weekends off and make new friends 🧡

What are your plans for 2026?

31/12/2025

✨️THANKYOU✨️

To all my wonderful clients in 2025.

Thanks for always showing up, putting in the effort, intensity, commitment and consistency.

I am super proud of all your results and I look forward to making you stronger, leaner and fitter in 2026 💪💯.

Let's keep lifting heavy and smash your goals.

See you all on the 5th Jan, can't wait!

Kara

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

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