We begin the year full of confidence, ready to smash our goals! Unfortunately, however, many will slowly lose this motivation and forget the goals they set in place after only a short time into the year. I want to teach you girls how to set realistic goals that you can stick to!

When it comes to goal setting, I like to follow the S.M.A.R.T acronym!


Really try to pinpoint exactly what you want. ‘I want to get fit and healthy’ is a great start, but what are you going to do to get fit and healthy? Write down a gym schedule, get an activity tracker and stick to a meal plan that includes heaps of micronutrients! The Kirra Collins Fitness Home Body Program provide both training and meal plans that are specific to your body goals so they are a great place to start!

Examples of specific goals 

  • Make training a part of my lifestyle! This can be at the gym or at home, but it will be a specific amount of days per week.
  • Improve my running time over 5km
  • Decrease my body fat levels by 1-3%
  • Increase my squat, deadlift, bench and chin-up PRs
  • Learn the basics of all the key lifts by following a consistent program or getting coaching
  • Increase my daily fruit and vegetable intake to 5 serves of veg and 2 serves of fruit
  • Learn to do a chin-up unassisted!


Once you have your specific goal, how are you going to measure it? If your goal is to be fitter and stronger this year, then it could be a great idea to do a fitness test at the start and end! Test your cardiovascular fitness and any lifts that you want to improve, then set a specific number that you want to improve your results by. Keep reminding yourself of these numbers and working towards them to stay motivated throughout the year!


Put your goals into perspective and really think about whether it is possible for you to achieve them. If you have one huge goal, for example buying a house, then maybe break it down to something that you can actually achieve within the year or a specified time period. Aim to save a certain amount of money towards the house instead! If we set huge and unrealistic goals, then we are less likely to continue working towards them, when we realize it may not be achievable within the year.



Does your goal align with your lifestyle and priorities? If you set a goal to hit the gym 5 days per week, but you also want to study full time and work enough hours to save a certain amount of money, then it may be time to prioritize your goals. Which is the most important to you in the next 12 months? Decide this and then adjust your goals accordingly, so that they all remain achievable.


You have completed the first 4 steps of your SMART goals. Now you need to put a time frame on them so that you can work backward from that. Have the end date close enough that it stays at the top of your mind and you don’t lose motivation, but also give yourself enough time to actually complete it. If your time frame is the entire year, then I would suggest setting mini-goals and milestones throughout the year to keep you on track. I have been competing for years, so this has been a really good way to set specific time frames and achievable targets. I have my competition dates locked in months in advance and I am able to plan my year around these dates.

This goal setting method is tried and tested and effective when implemented. I want you girls to create goals that are setting you up for SUCCESS! The best way to dial in this process is to take some time out to think about your goals, write them down on paper, and display them around your office or home to keep it at the forefront of your mind.

One of the most important factors of setting goals is believing that you will be able to achieve them, and you always have the power to adapt to your circumstances. Life is going to constantly through obstacles at you, there will never be the “perfect” time to achieve certain goals. When you set out to achieve a target be prepared for the fact that you might need to navigate around blockers. I cannot tell you how many times I have set out for a big picture goal and be thrown a curveball. But the difference is that I don’t give up on achieving this goal, I adapt to my circumstances and overcome it. This is exactly what I mentor my Kirra Collins Fitness Ladies on as well, not only overcoming physical blockers and achieving the extraordinary but also mentally completely changing the game.

So if you are more ready than ever, let’s make this year a goal-crushing one to remember!

Mindset, Nutrition & Training Expectations

Mindset, Nutrition & Training Expectations

Mindset, Nutrition & Training Expectations

The 3 pillars of success; mindset, nutrition, and training, are essential to achieve your fitness goals. If you can master your mindset, nutrition and training, then you are well on your way to achieving your goals. All 3 pillars are separate, as well as interconnected, and each pillar needs to be worked on separately. However, the order is what most people get wrong!

1. Mindset

Your mind and body go hand in hand and both need to be in harmony. Mindset refers to everything that is going on in your head. This is what I consider the first pillar, and it’s where most people fail. The mind is stronger than any muscle in your body and if you can conquer your mindset then you have already won half the battle. Mindset includes attributes such as discipline, determination, motivation as well as negativity, unworthiness and laziness. Mindset is your foundation, and without a solid foundation you can’t build a house.

2. Nutrition

Next comes Nutrition – Nutrition is what we choose to eat. Nutrition is always based on education. If you can educate yourself on what to eat, and what not to eat, then you can conquer your diet. There is so much misinformation out there about food that confuses people, so once you understand this you can start making informed choices about your health and diet. However, there is one more factor which is understanding your body – there is no one size fits all diet, so you need to find what works for you.

3. Training

The final pillar is Training; Training is all about exercise and moving your body. There are different types of training for different types of goals. Training is specific to your goal, so if you want to compete in bodybuilding then you must weight train, but if you want to compete in marathon running then you must run.

Why are the pillars in this order?

Let’s work from the final pillar back to the start, and begin with training. No matter how hard you train, you can’t out train a bad diet! Even the best workout might burn 600 calories, but if you go and get takeout straight after your workout and have some chocolate and ice cream as well, your workout is basically for nothing. Now this isn’t talking about your perfectly planned cheat meal, this is talking about the whole “I trained today so I’ve earned that cheesecake”.

Next let’s look at Nutrition – while nutrition is a crucial part of your plan, and goes hand in hand with your training plan, if you don’t have the right mindset you are going to struggle to achieve your goals. You could have the best nutrition plan in the world, but if you are too lazy to cook your own food, or get emotional and constantly overeat, you won’t achieve your goals. Fix the mindset, then get the perfect nutrition plan, then train hard and follow your workouts – that’s the key to success.

So now you might ask yourself, how can I master all three of these aspects? As you would train in the gym, you also need to train your mindset and your nutrition knowledge.

1) Mindset Training

Success happens in the mind. We set goals, we plan and we execute, all in our minds first. So just like you train your body, you also need to train your mind. There are a few simple strategies that you can work on to help you conquer your mindset, and get in the right frame of mind.

Work on your work ethic. Everybody has a work ethic and some are stronger than others. Those with a strong work ethic are the ones who usually succeed. Those with a strong work ethic don’t need to be told what to do, they don’t slack off and they don’t need monitoring. To improve your work ethic train yourself to finish tasks, be rational rather than emotional, put work first, don’t dwell on the negatives, be productive, get up early, and lastly, create a regimented routine and see it through to the end. Failure is not a failure if you learn from it and push forwards!

2) Nutrition Training

You will never achieve your fitness goals without a solid diet. Nutrition is about education. You can either learn from a dietician, personal trainer or from your own research. There is a lot to know but the most important is how your body reacts to certain foods. Everybody is different and some bodies do not respond well to ingredients like glucose, gluten, lactose or corn. So if you have stomach aches often, then make sure you get an allergy test and monitor what you’re eating.

The next thing you need to do is educate yourself on the numbers. You should be able to pick up any food and read the nutrition label. That is the fats, carbs, protein and calorie content and then you should be able to make a decision if you should eat it or not. Learn which foods are high in protein, fiber, carbs, and good fats. Learn which foods are nutrient dense and packed with vitamins and minerals, as well as which foods are packed with sugar and are high GI. A simple rule of thumb here is that if it has more than 5 ingredients, put it back and take something else.

3) Exercise Training

So what do you want to train for? What are your goals? Your goals will determine what kind of training you should do. Types of training include weight training, bodyweight training, running, swimming, cycling, plyometric training, Olympic lifting, etc. Once you have decided on a type of training you will need a progressive program that will lead you to your goals. If it’s not progressive, you won’t progress – it’s as simple as that! The next step is for you to learn the correct exercise technique for each movement. This is important as it will reduce your chances of injury, and allow you to continue on your training plan without any stops.

Mindset, nutrition and training are your three pillars of success. Train each of these pillars and master them. If you are able to do this then you will achieve your fitness goals.

How To Cope With Emotional Eating

How To Cope With Emotional Eating

How many times have you gobbled something down, not because you were in reality actually hungry, but because you were stressed, tired, bored, anxious, angry, or insert emotion here?

You might be an emotional eater. But there are ways to overcome emotional eating.

Many of us have been taught that food can “soothe a mood,” that shoveling scoops of Ben & Jerry’s straight out of the pint can help dull the ache of a breakup.

Comfort food — those warm, salty, melty bites of mac-and-cheese, for instance — preys upon our inability to say “no thanks” when we seek a reward or feel stressed.

When we use food to appease our moods, it sets us up for a vicious cycle of possible weight gain, followed by self-recrimination, followed by more emotional eating.

But you can stop this cycle if you learn a few simple tools.

Are You An Emotional Eater?

How do you know if you’re eating for emotional reasons? Try this self-test— answer each of the following five questions with “yes” or “no”:

  • Do you eat between meals even when you’re not physically hungry?
  • If you eat between meals, are you eating on auto-pilot — i.e., mindlessly and without complete awareness and attention to what you’re doing?
  • When something upsetting happens, do you reach for the nearest bag of cookies to make yourself feel better?
  • Do you fantasize about foods that are your special “treats” such as chocolate cake or kettle chips?
  • When you eat these treats, do you hide out and eat them by yourself because you’re embarrassed to eat them in front of others?

If you answered “yes” to more than two of the above, you may be an emotional eater. When you want to eat when you’re not physically hungry, close your eyes, take a deep breath, and ask yourself:

  • What am I feeling and why?
  • What do I really need besides food right now? (Hint: It’s often rest or a break from what you’re doing)

Emotional States That Can Lead to Emotional Eating

Sadness, anxiety, and anger are the three emotional states I see most often among my patients that can lead to bouts of emotional eating.

Some people eat to celebrate, to suppress boredom to reward themselves, but when it comes to patterns of emotional eating, I see them stem most from sadness, anxiety, or anger.

Sad Eating

Let’s face it: When heartbreak or loneliness hits, eating that tub of ice cream seems like a good idea. A bit of sweetness to drown out the sorrow…

But before you know it, you can get caught in a self-perpetuating negative cycle that can be very difficult to escape. You eat because you’re sad, then you feel even more blue because you’ve eaten so much.

This can lead to a “what-the-heck” attitude, increasing the likelihood of overeating when the next bout of the blues strikes.

Healthy alternatives:

  1. Express yourself: Your melancholy mood was probably caused by an upsetting incident. Get it off your chest by talking about it with someone you trust. If nobody is available to talk, try writing down your feelings.
  2. Move: Battle the blues by moving your body and getting your heart pumping. Even doing 30 minutes of moderate exercise can boost the feel good chemicals in your brain.
  3. Give yourself permission to let it out: Light some candles, take a hot bath, listen to sad music, cry until you run out of tears. Allowing yourself to feel sad will help you process.

Or put on headphones, turn up the music, and dance, or punch pillows — pick a constructive way to emote that’s not eating.

Anxious/Stress Eating

Many of us eat to relieve our stress or anxiety in particular, those that are high in fat, sugar, or both.

Excessive intake of these types of highly palatable foods shares similarities with the effects on brain and behavior that are seen with some drugs of abuse, according to research published in the journal Nutrition.

Healthy alternatives:

  1. Stick to a regular, healthy sleep routine. If you’re not sleeping well because you’re stressed, the lack of sleep can result in poor food choices. Research shows that people who got insufficient sleep for several consecutive nights increased food intake to keep them going. When they returned to getting adequate rest, they stopped eating as much — particularly carbs and fats.
  1. Do something relaxing and calming. We all have different ways of relaxing. The next time you feel stressed and anxious and instinctively turn to food, resist the urge to run to the cupboard or fridge, and instead practice a relaxing activity.

Angry Eating

Unfortunately, when we stuff our anger down with food this doesn’t get rid of our anger. It simply buries it. If we don’t deal with the emotion, it will keep popping up.

Healthy alternatives:

One way to get out of the angry eating trap is to delay eating — even 10 minutes will do — and to sit down, take a deep breath, and tune in to what you’re really feeling.

Ask yourself the following questions and patiently work your way through the answers.

  • What happened today that may have made me angry?
  • Why did that event stir up angry feelings?
  • What do I need to do in order to let go of this anger and feel peaceful?

The Bottom Line

You don’t have to let your emotional state sabotage your efforts to eat healthy. By reframing the situation and your emotions, you’ll able to step away from the fridge and toward more positive solutions.

The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. Regulations in your country may vary. +Results vary depending on starting point, goals and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.

Creating Your Home Gym In 4 Steps

Creating Your Home Gym In 4 Steps

Setting up a home gym is the perfect choice for those who don’t want to pay for a gym membership or want to exercise from the comfort of their own home. Even if you don’t have a lot of room in your house, there are plenty of ways of building a home gym that don’t require large amounts of space or building knowledge.

One of the most important parts of working out at home is making sure your home gym is set up to inspire, motivate, and allow you to get the most out of your workouts. Having your home gym set up properly means ensuring you have the equipment and space you need to easily go work out whenever you want.

1. Choosing a space

The first step to building a home gym is choosing the space you will be working out in. But before you do that, there are some things you need to consider:

How much space you have in your house

Ideally when setting up your home gym, you will have an area dedicated just for working out. However, if you live in a smaller home, you may not be able to do this. If this is the case, choose an area in your house that has enough room for you to work out in without disrupting other spaces.

This might mean your home study or your living room doubles as a home gym. Or if you have a spare room in your house that’s not in use? That is likely your best choice for setting up your workout space.

What workouts you will be doing 

Think about the style of workouts you will be doing. For example, if you’re doing strength training at home with lots of equipment, you’re going to need a lot more space than if you’re just doing cardio HIIT workouts with little to no equipment. Have a think about the types of workouts you will be doing before choosing the space to ensure you’ll have enough room to get your workouts done comfortably.

Make sure you like the space

One of the most important parts of setting up your home gym is ensuring you like the space you’ve chosen. Whether that means having a dedicated room for your gym, or working out in your living room, make sure you set up your space so that you actually like being in it. If you don’t like going to your home gym, you’re not going to like working out in it.

2. Home gym equipment to get you started

The next step in setting up your gym is determining what home gym equipment you need to use. This depends on the style of workout you’ll be doing, or if you will be doing a combination of styles. There is some gym equipment designed specifically for cardio, others for strength training, and some for both.

Gym equipment for cardio

For cardio workouts, there are several different pieces of equipment you can invest in. The basic equipment you may want for setting up your home cardio gym includes:

Yoga mat

A soft yoga mat will help with protecting your joints in high-impact cardio exercises.

Skipping rope

A skipping rope is a cardio staple for jump rope exercises that can be added into any HIIT routine (or as a warm up exercise).

Ankle weights

Ankle weights are a great addition to almost any exercise, adding resistance that will make your cardio moves more challenging.

Resistance bands

Resistance band exercises help build overall strength and stamina in your cardio workouts.

Gym equipment for strength training

For strength training, there are several different items you can invest in to get the most out of your strength training workouts:


Dumbbells add weight and resistance to almost any movement, making them an incredibly versatile addition to your home gym. If you don’t have access to dumbbells, you can always substitute with household items.


Kettlebells are great for making lower body exercises more challenging, and are a useful staple to have in your home strength training gym.

Barbell and rack

A barbell and rack require a lot more space than dumbbells or kettlebells, but if you have access to a garage or larger space within your home, this will allow you to progress your strength training with heavier weights more quickly.


Fitballs are lightweight and affordable, primarily used for core exercises.


A bench is useful for both strength training moves like bench presses, or cardio moves like bench jumps.

Gym equipment for recovery

And finally, it’s important to invest in items for post-workout recovery. While you don’t need equipment to do stretches, there are some items that can help enhance your recovery sessions:

Yoga mat 

Yoga mats are useful for stretching, to support your knees and joints and soften any hard flooring.

Foam roller

A foam roller is a helpful recovery tool, allowing you to stretch out your muscles and reduce muscle soreness.

Trigger point ball

Trigger point balls target specific muscles points, allowing you to roll out any tense knots or tight areas in recovery sessions.

3. Set up your space

Once you know which equipment you will be using,  you can then begin to set up your space. It’s important to get your space ready so that whenever you want to work out, you have a place to go that’s ready for it, and doesn’t require too much additional work on your side for setting up before you workout.

  • Get a full-length mirror

If you have the space, a great addition to your home gym is installing a full-length mirror. This is not for vanity reasons: a full-length mirror has two important purposes. The first is that you’ll be able to easily monitor your form to make sure you’re performing exercises correctly, and the second is that mirrors add more dimension and light to a room, making it look more spacious.

  • Organize the space

Make sure the space is de-cluttered and organized. This is so that you have plenty of room when working out, and that you feel totally comfortable in your home gym. The more comfortable you are in the space, the more likely you are to be motivated to actually go workout in it.

This might mean adding in additional storage solutions to store your gym equipment in, or reorganizing an existing space to make it less cluttered for your workouts.

  • Set up your equipment

Next up, find a permanent home for your chosen gym equipment. If you’re only using small weights and a yoga mat, for example, you may only need a storage cupboard to store them in when not in use. If you’re investing in larger items like a barbell and rack, however, these will need a permanent home in the gym space.

Regardless of which equipment you have, it’s important that they have a permanent place where you store them so that you don’t lose them and you’re able to create a sense of permanence in your gym environment.

  • Make it motivational

Making your space motivational will encourage you to keep working out. You might like to decorate with motivational quotes or inspiring posters, color-coordinate your gym equipment, and/or add in speakers that you can automatically connect to your phone to play workout music. Whatever you choose, make your gym an inspiring place to be.

4. Keeping it clean and safe

An important part of setting up your home gym is making your environment clean and safe. This ensures there are no accidents or injuries, and you keep your space and equipment in good condition. Here are some ways to ensure your gym stays clean and safe:

  • Ensure you have spray and wipe on-hand to clean down any equipment after use
  • Wipe down your equipment and clean the space thoroughly after use
  • Always put equipment away safely and securely after use. This might mean putting it away in a cupboard, or making sure barbells are put away securely on the rack. Don’t leave any equipment lying around that could be hazardous.

Tips for creating your home gym on a budget

Creating a home gym does not have to be a massive expense. While you can invest in large amounts of brand new gym equipment, this is not necessary for building a home gym. Below are some ways you can create your home gym without breaking the bank.

Go for secondhand items

If you don’t have a huge budget for building your home gym but you’d still like to invest in equipment, don’t worry. Visit your local op shops, or go online to secondhand marketplaces – there are always people reselling their gym equipment for a cheaper price.

Buy items in bundles

If you want to buy your equipment first-hand, look out for bundles of gym equipment. It is often better value to purchase items as part of a bundle, rather than to buying pieces of equipment individually.

Invest in versatile equipment

When you first set up a home gym, the best thing you can do is select items that can be used in many different ways. This means that with just a few pieces, you can have a varied workout that incorporates different training styles.

Items like dumbbells, resistance bands, and a bench, are basic exercise tools that allow you to do many different kinds of exercises on them. Comparatively, a piece of equipment like a treadmill only allows you to run or walk. That’s not to say that treadmills aren’t a useful tool (they are), but they can take up unnecessary room if you’re tight on space, or are just getting started with setting up your home gym.

Skip on the equipment

If you want to work out at home but you don’t want to invest in equipment, then just skip on the equipment. You can still set up a motivational home gym without it. Bodyweight exercises and at home cardio can both easily be done with no equipment necessary. Try our Home Body Workout to get started with no-equipment exercises from home.