My advice; starting the next 12 week winter challenge with me
- Kirsty Palmer
- May 30
- 2 min read

As we roll into this 12-week journey, I want to take a moment to speak straight from my heart to yours.
You’ve committed to showing up, not just for a workout, not just for a challenge, but for yourself.
This isn’t just about fitness. It’s about who you’re becoming in the process. Through the early mornings, cold nights, and everything in between, you’re choosing to move forward, and that makes you powerful beyond words.
🔥 Week 1: It’s Not About Perfection, It’s About Momentum
Let’s be real, the first week can feel like a rollercoaster.
• You’re sore.
• You’re trying to find your rhythm.
• Life is still doing what it does.
But listen: Week 1 isn’t about smashing PBs or feeling like Wonder Woman. It’s about showing up.
Every time you train, stretch, prep your meals, hydrate, or even just choose to rest instead of quitting, you’re building momentum.
The hardest part of change is often starting. You’re already past that. You’re in. You’re doing it.
💪 Over the Next 12 Weeks, Here’s My Advice to You:
1. Train with Intention, Not Perfection
Some days will feel amazing, others will feel heavy, mentally and physically. Show up anyway. Modify if you need. Intensity will come, but consistency is the real magic.
2. Fuel Your Body Like It Matters, Because It Does
Your body is your tool. It’s not just about calories or macros, it’s about nourishment. What you eat should support your energy, recovery, hormones, and confidence.
3. Recovery is Part of the Process
Sleep. Stretch. Walk. Breathe. Don’t see rest as weakness, see it as strategy. You grow when you recover, not when you burn out.
4. Don’t Go It Alone
You’re not doing this in isolation. Reach out in the community. Post in the group. Message me. Your strength is multiplied when you’re supported.
5. Track Wins That Have Nothing to Do With Weight
• You lifted heavier.
• You made time to move even when you didn’t want to.
• You had more energy or slept better.
• You said no to something that doesn’t serve you.
These are the wins that transform you. These are the ones that last.
💥 My Promise to You
I’m in this with you. Every week. Every step. Every push, pull, lift, sweat, and smile. This challenge is structured to bring you RESULTS, strength, energy, confidence, and fire, but more importantly, it’s built to reconnect you with yourself.
You will feel stronger.
You will feel more in control.
You will look back and say, “I did that. I earned every bit of this.”
🌱 Final Pep Talk: Your Life Isn’t On Pause Until Spring
This winter, you’re not hiding under layers. You’re layering up and showing up. You’re building strength. You’re creating energy. You’re rewriting your story.
It’s cold? So what. You’re on fire.
It’s hard? Good. That means it’s working.
You’re tired? Rest. But don’t stop.
Let’s make this the season you rise.
Now lace up, breathe deep, and let’s go get it.
With so much belief in you,
Your Coach Kirst 💪❤️
Comments