Hello! Welcome to Kinetic Coaching & Nutrition

Since starting my business in 2022, I have helped hundreds of people get stronger, fitter, and healthier with my anti-overwhelm approach to improving your health, physically and mentally.

When I started working with cancer survivors, this approach became even more important.

Balancing the impact of a diagnosis with the fatigue, overwhelm, pain, and anxiety that often comes with treatment requires a holistic approach - that also reduces overwhelm, fear, and confusion.

I focus on four main pillars within my coaching:

- Exercise, Nutrition, Lifestyle, Mental wellbeing

I have three different coaching options, which I have listed below.

Click to find out more about each one, or if you're not sure which option is right for you, complete an enquiry form and I'll be in touch.

Kirsty

Founder of Kinetic Coaching & Nutrition

1:1 coaching

I'm looking for fully personalised support

The KC Blueprint

I'm looking for structured, lower-cost support

Kinetic Connect

I'm looking for social support

Enquiry Form

I'm not sure which option is right for me

Alongside my coaching, I share free resources to help you make sense of exercise, nutrition and life during and beyond cancer:

Podcast

In-depth explanations, myth-busting and Q&A sessions

Substack

As above, but for those who prefer to read

Instagram

Get to know my coaching style through posts & videos

Joint & Bone Pain guide

A practical guide with a 28 day action plan to help you manage your joint & bone pain

The Joshua Tree:
I am proud to be partnered with this incredible charity, providing fully funded coaching to support young people affected by cancer, as well as their families.
For more information, please visit The Joshua Tree website by clicking the logo, or click here

If you would like to ask a question or discuss support, you can contact me on WhatsApp, email me or complete the enquiry form.

How to eat better on your cancer journey....
Stop banning foods! 🙏
Focus on what you can add in, so you're coming at it from a positive perspective.
Increasing not reducing.
Colour & variety = fruit & veg = fibre & nutrients

Structure & flexibility work together really well, & is one of the methods I teach in The KC Blueprint.

If you want to know more, comment BLUEPRINT or message me & I'll send you all the info.

We start 1st October 🙌

New medications are daunting.
Reminding yourself what you're in control of; and taking action on it; is a huge part of minimising your side effects.

This client has thankfully not been impacted much, and her stress & worries were hugely reduced by discussing it with me, having a plan in place, & understanding what is in her control.

Follow @kineticnw_cancersupport for regular tips & info on how to get fitter, stronger & healthier on your cancer journey, and if you're ready for support - The KC Blueprint starts 1st October.
Comment BLUEPRINT or Message me & I'll reach out to you with info 🥰

The check in responses I live for 🙌👏👏
This client has been on the KC Blueprint for less than 2 months & has consistently been making changes each week, finding the right level of exercise and rest during her chemo, and she has started Couch to 5K to get running again - which she stopped when she recieved her diagnosis earlier this year as she wasn't sure if it was safe to continue.

So pleased for her and absolutely buzzing to help her continue getting fitter, stronger & healthier 💪🥳

To join the KC Blueprint on 1st October message me or comment BLUEPRINT & I'll send you the info.

If you saw my post last week - here's how I did!
How are you supporting yourself this week?

#cancersurvivors #onlinecoach #allornothing

**INTRODUCING KINETIC CONNECT**
‐ The social group for cancer survivors, with a difference!

- - Messge me GROUP for more info 🙌

Not only will we meet up once a month for support & social connection; you'll also get nutrition & exercise guidance from me - a Level 4 specialist helping people just like you to get stronger, fitter & healthier at every stage of their cancer journey 💪

If you live in and around North Wales, please get in touch - I'd love to have you in my group & show you the simple changes you can make to improve your everyday life 🙏💪

Give your brain something positive to prove you right on, you'll be amazed at the impact.

When you look for negatives, you find them.
So play an uno reverse card & start looking for the positives - your brain will follow suit 🙏❤️

Top tips for when your cancer related fatigue is unpredictable.
This is how I help my clients get on top of it & have more balanced energy across the week 🙌

Save this for a simple, realistic way to support yourself next week 🙌
Let me know in the comments what you'll be focussing on 👇

Important notes:
- This is individual to me, but easily adaptable to you
- I have a breadmaker, I am not kneading dough & spending hours on it. But as a GF girl - it's made bread amazing again!
- My targets are all flexible with wriggle room
- It looks a lot written down, but it genuinely doesn't take a lot of time, & definitely saves me some!

Other things I won't be doing:
- Burning my eyes with morning sunlight (partly because its August in Wales so there isn't any)
- Ice baths
- 12 step morning routine
- Anything else that is ridiculous.

I'll be over here programming my clients the things that actually work to get them fitter, stronger & healthier on their cancer journey thanks!!

Please don't be sucked in by the wild claims & the 'your Dr doesn't want you to know this' narrative that these detox & cleanse companies use in their marketing.

I've done a full podcast on this - breaking down the BS & telling you what to actually focus on - comment POD if you'd like it 🎧

It frustrates me how often I hear this, but it lights me up to re-empower you & help you take back control of your health after a diagnosis.
To show you how much is still in your power & control to get you fitter, stronger & healthier- even after a cancer diagnosis 🙏

Comment COACHING or message me & I'll reach out to see how I can help you.
The KC Blueprint starts Saturday 1st August - the most affordable way to work with me & have me in your corner 💪🥰

There are still things in your control that will make a huge difference to your everyday life after a diagnosis.

This isn't me throwing shade at Oncology teams. I want to empower you with the information so you can take action on it & feel better in the everyday things like getting out for a walk, playing with your family, getting up off the floor or reaching into a cupboard.

And if you need support with putting this into practice, message me or comment COACHING & I'll reach out to you 🥰

Given a diagnosis.
Given a treatment plan.
..........
No sign of how to include supportive foods in your diet, how exercise can help you - even gentle walking! How to improve your sleep, how to prepare for fatigue & adapt your diet & exercise accordingly.

I'm not slating your Oncology team, they are great at their job & often don't actually know about how impactful your lifestyle can be during active treatment & throughout your cancer journey.

This is what I do with my clients. Small, manageable daily habits and tweaks that hugely improve your everyday quality of life, reduce your side effects, and reduce your risk of recurrence.

Message me or comment BLUEPRINT & I'll reach out with more info. No pushy sales, just letting you know how the programme works & if I think it would be right for you.

Influencers spread fear & sell products you don't need.
Coaches (like me) care that we improve how you feel every day and handle nutrient deficiencies, malnutrition, muscle wastage and stress levels.

The actual important things.

So yes, I do often advise my clients to use well researched supplements like protein powder, or to buy microwave rice that has no evidence to prove it increases your cancer recurrence risk, but does mean you can put a meal together when your fatigue is making the day difficult.

P.S. My centre of balance is a little off atm but I think I did alright 😅

Final day of my myth busting series!
Is high intensity exercise dangerous?

I hope you've enjoyed this series, I help my clients know and implement what really matters.
No overwhelm.
No drastic measures.
No strict procedures.
Realistic daily improvements that improve your energy, mood, pain & fatigue.

Message me or comment BLUEPRINT below & I'll be in touch with more info.

We start 01.08.2026

It's never about being perfect.
It's about doing what you can.
Each day. Each week. Each month.

Taking back control of what you can; stripping back the fear, overwhelm & confusion; and focussing your efforts on the right things - to feel better daily.

I'd love to help you feel this way too.

The KC Blueprint starts 1st August - message me or comment BLUEPRINT & I'll send you the info about my structured coaching programme designed specifically for cancer survivors, adapted to your individual circumstances & journey💪🥰

Comment PEST or pop me a message & I'll send over my article that breaks this down further!

Do we really need Organic fruits & veggies?
- I'd love to hear your thoughts in the comments!

Myth busting Day 9/10

"I didn't survive cancer to live my life in black & white"
These are @life_aftercancer - Naomi's words ❤️

No-one should live in black & white, but when you've survived cancer - knowing what you can do to improve the rest of your life is so powerful.

- Get 2nd opinions.
- Do the research.
- Speak to coaches & experts.
- Do everything you can because you absolutely deserve to live your life in full colour.

Comment DETOX or message me and I'll send you my post going through what they actually do, what they often contain, and what you should be doing instead 🙏

Save this reminder as a checklist for next time you're feeling the effects, so you have some simple ways to support yourself.

3 things to remember when your chemo side effects feel overwhelming 🥰

Day 8/10 myth busting
- Exercising with bone metastases is unsafe?

Probably the first time you've seen me with makeup on 🤣 it's a rare occurrence 😅

If you're enjoying this series, this is 1 part of what I help my clients do - break down the BS & overwhelm & actually take actions that will lower their risk of recurrence whilst helping them feel fitter, stronger & healthier each day.

Small steps for big impact, without overwhelm.

The KC Blueprint starts 1st August - comment BLUEPRINT & I'll send you the info on my group coaching programme where you get 1:1 support and accountability, peer support & a clear structure and plan of how to move forward 💪🙌

Comment WORKSHOP & I'll send you the link to
register!
- Thursday 9th July - 4pm

I'll show you the methods I use with my clients living with cancer to help them get fitter,
stronger & healthier whilst lowering their risk of
recurrence.

You can build a plan of action as we go along, and I'll answer all your questions at the end.
Look forward to seeing you there!

Tight shoulders, back ache, neck ache?

Try out this short routine that you can do daily & thank me later.
Go for 5-10 reps of each movement, making sure you do the same number on each side, & repeat daily or even twice a day.

You're welcome 😉
- For the normal speed version, comment below or pop me a message & I'll send it over to you 💪

Detoxes & cleanses cure cancer??

If only! 🙏

Comment WORKSHOP to find out what you can actually do to improve your diet, exercise and energy levels; whilst lowering your risk of recurrence.

I'm a Cancer Exercise & Nutrition Specialist using evidence based and proven methods to help my clients at all stages of their cancer journey ❤️

If you need support, come along to the workshop to find out more about how I support my clients 💪

Comment WORKSHOP
And I'll send you the registration link.
Thursday 9th July @ 4pm

If a supplement was the answer I'd be telling everyone!!
A big part of my job is helping clients build consistency in daily habits, when cancer treatment side effects don't show up consistently.
(More like a ride on the Nemesis or Oblivion right?)

So I'll show what habits we're building & why, and help you build your own routine throughout the workshop.

Even if you can't make it live, you'll be sent the recording if you've registered 👌

Let me simplify the process for you & cut the overwhelm & confusion.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow me on Instagram

@kineticnw_cancersupport

The simplest breakfast that I eat on repeat!
Hit save & let me know when you try it!

- 35g oats
I use a combination of 3-4 of the following:
- Chia / flax / pumpkin / hemp / goji berries / airdried bluberries / mixed seeds
- honestly just whatever I see on offer or in front of me to mix it up!
- - I add approx 1/2 a protein scoop of each type that I use.

Make a dbl protein shake with water or milk (I use water as I don't love milk) then split between 2 of the tubs & stir.
Add a big handful of frozen berries to each & store in the fridge for up to 3 days.

- I heat in the microwave to eat & add extra water if needed to get the right consistency

Enjoy & let me know if you try it!! 😍

What's the weirdest 'healthy version' recipe you've ever seen?
👉 let me know in the comments!!

We don't need a 'healthy' version of everything ffs!!
A healthy diet has room in it for real desserts, without guilt or restriction, without labels and without feeling you need to earn it.

This is one of the first things I work on with clients who have had food rules and restrictions for most of their life, whether that be from the 'slimming clubs', other coaches, or from misinformation online. You can eat Tiramisu & lose weight / get healthier because your diet is not just 1 meal.

So please feel free to eat the desert when you want to 🙏

Build a strong back with this workout!

You don't need hours for an effective workout!
- Lift heavy, your last 2 reps should be really difficult, whilst still maintaining good form.
- Cable rows
- Bird dog rows
- Dead hang
- Gorilla rows
- Pike shoulder taps

Aim for 8-12 reps, 3 sets of each
- I completed the Bird dog & Dead hang as a superset (no rest inbetween)
- Then the Gorilla rows & Pike shoulder taps as a superset.

I took 30-40 seconds rest between sets, then followed up with a 10 minute core & mobility session 💪

Let me know in the comments if you try it!

This is what you really need.

You can't hack or supplement your way through life - and once you start strength training and see how much easier life gets? You won't want to!
Message me STRENGTH for more info.

I'm the Anti-overwhelm coach. I want to spend 30 days in your corner simplifying the process whilst getting you stronger, fitter & healthier for longer!

Making your everyday life easier is the most underrated part of strength training!
All you need to get started is a band & the willingness to commit & to take action with me 💪

Message me STRENGTH & let's get started 🙌

Look, I'm not here professing to be a sleep expert, but this has really helped some of my clients who struggle with sleep 🙏

It is so simple that it costs you nothing to try! Give it at least 7-10 days of repeating daily to see if it works for you...
Let me know in the comments how you get on!

Stay until the end to see what really impacts whether you can see those abs 👀
Hit SAVE to add this into your weekly routine!

- A strong core is fundamental for posture, stability, reducing injury, aches & pains & much more!
Bit honestly? Justdoingn some sit ups won't cut it.
You need to be focusing on the muscles you're using and slowing things down.
These 2 movements are awesome if you have regular back ache / pain so start introducing them twice a week for 2 sets of 12 reps each 💪

Do you know the answer?
As women, we tend to hold ourselves to such high standards, but where do those standards come from?
You call yourself a perfectionist, but break it down:
- do they align with your values?
- do they mean anything to you?
- is there actually a consequence to not meeting them?

You'd be amazed what you can achieve when you actually make the standards more realistic and achievable. That takes you away from "I've already failed, what's the point" and forward to "well if I can do this, I wonder what else I can do"

Have a little chat with yourself today ☕️

The biggest problem with your new health kick?
- Only works when you have an empty diary or an easy week.

When did that last happen???

Water retention is very real!!!

The scales don't differentiate between fat loss, muscle gain, water retention and food volume, so if scales are your main progress measure, then you need to understand this 🙏

Your rings might feel tight, clothes a bit clingy - this is normal in a heatwave so please don't panic!

Go out, enjoy the sun & have fun.

P.S. yes your workouts will feel harder too, it's bloody boiling before you start!! 😍🌞🌞

It shouldn't be, but we're very good at making it so!
Message me or comment 30 below to find out how to build a positive way of getting stronger, fitter & healthier 💪🥳

Doesn't sound quite as sexy as the supplement adverts, but at least it ACTUALLY works 😉

Strength training does basically everything your supplement pretends it will.
You don't have to shift twice your bodyweight.
But you do need to start 💪

Message me COACHING if you want my anti-overwhelm approach to getting started, getting strong, & hugely improving your health, fitness & confidence 🙌

Scared of lifting heavy?
This is great news for you 💪

If you need help, message me START
- I work with beginners to get you lifting confidently & safely; to get you fitter, stronger & healthier without overwhelm or extremes 💪

3 things I prioritise now so older me is happy & healthy
(No, we can't control everything, but we can set ourselves up for the best chance of winning)
- Strength training: non negotiable. Studies show it matters more than BMI & other markers when it comes to longevity
- A balanced diet rich in protein & fibre: supporting my body & brain with my diet and taking away food labels, guilt or shame so I have a stress free relationship with food (aside from my allergies 🤣)
- Protecting my peace: The best change I made. No-one is entitled to your enrgy, you get to choose how you spend it.

Here's to living healthier, fitter, stronger & happier for longer 💪🙋‍♀️ Hit follow if you want to join me

Ready to drop the aches & pains and pick up the energy?
Message me 30 - we start 01.06.26

30 days of coaching for £30
Get stronger, fitter & healthier & build habits you can carry through summer whilst you live your best life 🥳

This 1 thing is a gamechanger for making life easier.
It will save you so much time & energy during the week.
Also, yes, there is more than 1 thing, I like to be helpful & get carried away 😅

The forgotten treasure:
The middle ground.
Extremes & controversial claims get attention & instill fear on social media, but they're not what you actually need.
On 1st June, we start 30k.
30 days of coaching support and accountability, no overwhelm, a tonne of myth busting & a clear plan to follow 🥳
This is how you set yourself up for a cracking summer ☀️
Message me 30 if you want to be part of it 💪

It's the same thing. Never an accident.

It takes a concerted effort over a long period of time to get jacked. I have been lifting weights consistently for nearly 20 years & I'm not the Hulk because that's not the result I'm going for (shocking, I know).

Not lifting weights because you don't want to get too muscly is like never going skiing in case you accidentally make it to the Olympics.

When time is your biggest barrier - you need to work smarter 💪
My All or Something approach is embedded into all my client programmes.
"Ok, so we can't fit it all in this week. What CAN we do?"
Game changer 👌

I wish more women knew....
That strength training will do everything your supplement pretends it will 💪💪
Share with the one whose supplement collection is getting out of control! 🫣🤣

Did you know?

Get lifting ladies 💪
#keepitsimple #ditchthesupplements

There are a few ways to lose weight without a calorie deficit:
- laxatives & dehydration to name 2.
I strongly do not recommend it though 💩
Fat loss is different and is what you ACTUALLY need.
And for that - you DO need a calorie deficit.
A sustainable one that lets you live your life & socialise whilst losing fat.
And you have to include strength training to protect & build muscle mass.
Pair this high protein, a decent amount of fibre & healthy fats & we build a winning recipe for far loss, high energy & an epic summer! 🥳
- I have something new coming to help you do this without overwhelm - comment SUMMER to be the first to hear about it!

If it's not wrapped in bread...
- It's not a sandwich!!

What's the weirdest 'healthy version' of a food that you've seen? Share in the comments!!

The summer coleslaw you need - hit SAVE!
The simpler we make things, the more likely we are to do it!
BBQ? Coleslaw
Chicken pitta? Coleslaw
Baked salmon? Coleslaw

A simple way to get the rainbow on your plate (aka fibre & plant variety) winner winner when it tastes so good!

Comment below which is your fave dressing - 1, 2 or 3?

P.S. slide 3: soy = soy sauce 🫣😅

The disempowerment, pink marketing & wild transformation claims drive me mad.
A supplement can't replace exercise.
Scientists have genuinely tried & they couldn't replicate it.
The problem is knowing how to make a better diet & exercise routine fit your crazy lifestyle, in a world where the 'average' person is unhealthy & unhappy.
So don't be average. Make your own rules.
This is what I do with my clients - helping them put it all together in a way that actually works for them, without the overwhelm & BS, with me in their corner to hold them accountable whilst they build the habits and work through the barriers.

Message me COACHING & we can have a chat about how I can help you.
And please, stop wasting money on supplements that don't serve you 🙏

Save for the daily actions!
There's nothing more demotivating than trying really hard & getting nowhere!
I'm breaking down what's likely going wrong and HOW to change it, so you can strip back the overwhelm & start seeing actual results 💪
If you want me in your corner to get you stronger, fitter & healthier without overwhelm & without cutting out all the fun in your life - message me COACHING & we'll have a chat.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow me on Instagram

@kineticnw

​

Follow me on Instagram

​

Follow me on Instagram