Instagram story viewer> @fitness_kies> Posts

Kierron Fitness

@fitness_kies

741

followers

656

following

Find me at Frame or F45 Holloway
@moveyourframe & @f45_holloway
Unlock Your Greatness! 🔑

POSTS STORIES REELS TAGGED

Download All

Posting as a promise to lock the f@(k in! 💪🏾🚨

Feel free to join me or use this as a template, set your own 10 goals. Just get started!

No excuses, whatever happened yesterday is fuel. We move forward 📈🔥 by @fitness_kies

3

0

2 months ago

big and strong vs. bigger and stronger 😮‍💨🫠

#f45 #f45training #teamtraininglifechanging #workoutbuddy #gymcommunity by @fitness_kies

3

6

3 months ago

you all know we had to do this one because of somebody’s sleep habits 👀🤪 anyone else running on fumes??

#f45 #f45training #f45community #teamtraininglifechanging #f45fam by @fitness_kies

179

11

5 months ago

Read that again!

#MindOverMatter #GymDaily #FitnessMotivation #UnlockYourPotential #SummerReady by @fitness_kies

21

5

5 months ago

We won’t flip you round… come train with us!! by @fitness_kies

54

2

5 months ago

Brick by brick 🧱

Injury free 🤞🏾mental block clear 🧠 , been a couple months into my return to consistent training. I had gone back to basics of progressive overloading for strength and size, heavy weights, low reps.

Strength gains are back on the up, but it’s time to get back into that athletic physique. Tested myself with one of the hybrid classes that I been pushing people through at @f45_holloway! It was no joke but we active 😅💪🏾 by @fitness_kies

3

6

6 months ago

The chaos that goes down with me at Frame ‼️🔥🧨🟥

Come and join in on the madness 💪🏾

Find me @ ⬇️

- FRAME ANGEL:
MONDAY:
•Strength & Con 06:45
•Pure Strength 07:30
•Ass & Abs 08:30

TUESDAY:
•Pure Strength 06:30, 10:00 & 12:15
•Strength & Con 07:15
•Ass & Abs 08:30

SATURDAY:
•Pure Strength 09:00 & 10:45
•Strength & Con 09:45 & 11:30

- FRAME SHOREDITCH:
TUESDAY:
•Ass & Abs 16:30
•Strength & Con 17:30

- FRAME KINGS CROSS:
THURSDAY:
•Pure Strength 06:45 & 09:00
•Strength & Con 07:45

#GroupTraining #FitnessVibes #WorkoutMotivation taken in FRAME - Health and Fitness by @fitness_kies

3

8

6 months ago

Wingman: where your only job is to lift each other up… and occasionally off the floor 😅💪

Enjoy your weekends superstars 🎉🔥

#F45 #F45Community #F45Training #TeamTrainingLifeChanging #TeamworkMakesTheDreamWork taken in F45 Prodigy Holloway by @fitness_kies

28

0

6 months ago

Training with your best friend isn’t just vibes… it’s actually one of the most underrated performance enhancers in the gym 👇

When you train solo, motivation is optional.
When you train with your boy, accountability becomes automatic.

You push harder because someone’s watching.
You rest less because someone’s waiting.
You hit that extra rep because quitting early suddenly feels illegal.

Science backs this too — training with a partner can increase effort output, adherence, and consistency over time. And consistency is what actually builds muscle.

✅ Better intensity
✅ Honest form checks
✅ Safer heavy sets
✅ Competitive overload
✅ More sessions you don’t skip

Most people think progress comes from the perfect program.

But sometimes progress comes from having someone next to you saying:
“One more rep. You’ve got it.”

Build muscle.
Build discipline.
Build brotherhood.

Because gains hit different when you earn them together. taken in United Kingdom by @fitness_kies

3

1

7 months ago

We have the solution for tight hips 😉

#MoveWithPurpose #TeamTrainingLifeChanging #F45Community #F45Training #LetsGroove taken in F45 Prodigy Holloway by @fitness_kies

48

15

8 months ago

2 days back into it action! Let’s get it my Frame crew, starting of the year with a big bang

#FreshFromHoliday #DayInTheLife #Fitness #NewYearBigGoals taken in FRAME - Health and Fitness by @fitness_kies

3

2

9 months ago

Most of the time, soreness or pain in the knee comes from muscular imbalances or tightness of the muscles around the joint and even in the hips and feet.

I’ve come to the conclusion that for me, at this time, I have to put a pause to the heavy squats and deadlifts and start incorporating more unilateral and functional exercises.

Add these to your programming for better joint health:

1. Front Rack Box Squat
2. Step Ups
3. Reverse Lunges
4. Unilateral RDL

All 4 exercises are predominantly lead by the quads (except RDLs), but also have secondary and tertiary movers. They all gear towards improving core stability and balance which helps strengthen the muscles and the integrity of your ligaments while also improving posture and ankle mobility.

Even if you are going for PBs and 1 RMs for those compound lifts, it will always benefit you having stronger joints, supporting muscles and a better core. So incorporate the functional accessories! 💪🏾

#FunctionalMovement #HealthyJoints #InjuryPrevention #KneeRehab #GymDaily #KneeMobility taken in FRAME - Health and Fitness by @fitness_kies

3

0

10 months ago