In celebration of
International Women’s Day, we are sitting down with the incredible women who lead our gyms. First up is
Kirsty Michael, the Manager at Welcome Gym Southend.
With 30 years of experience in the industry and the busy daily schedule of a mother, Kirsty has a unique perspective on what it really takes to stay healthy when life is "full-on."
On Motherhood and "Fitness Efficiency" "
Motherhood and being a manager have completely changed how I define efficient fitness. Before my daughter came along, I could train whenever I wanted, try new methods, and chase new personal bests." "Now, juggling home life and work means everything happens in scraps of time. It might be ten minutes of movement before I leave home, a quick dance in the kitchen between loads of washing, or a short circuit squeezed in after work. Parenthood taught me that efficiency isn’t about squeezing more into my day; it’s about choosing movements with the biggest impact. Strength training, mobility work, and anything that fires up my heart rate quickly. I don’t waste time anymore; everything I do has purpose."
The Death of the "All-or-Nothing" Mindset "
I’ve learned to drop the all-or-nothing mindset. When my energy is low, I simply scale it down: lighter weights, slower reps, or even just stretching and dancing to shift my mood." "On those weeks when my diary is full, I break my workouts into tiny, achievable chunks. A set of squats while the kettle boils. 100 jumps between calls. A quick 10-minute dumbbell blast after dinner. It’s not glamorous, but it’s real and it keeps me consistent without burning myself out."
Working With Your Body, Not Against It "
I’ve learned to work with my hormones rather than ignoring them.
- During my period: I keep things gentler with mobility, lighter strength, and slower tempo moves.
- Mid-cycle: That’s when I tend to feel my strongest, so I go heavier or increase intensity.
- Perimenopausal changes: Strength training and protein are a must. They support muscle retention and energy, and my mood is much better with them."
Fuel for the School Run "
My go-to is something fast, filling, and balanced. Usually, that’s a wrap with chicken, spinach, avocado, and crunchy peppers. If I’m tight on time, smoothies are my lifesaver: protein powder, berries, banana, yoghurt, and ice. It’s nutritious, keeps my blood sugar steady, and I can drink it while doing a dozen other things!"
From Intimidation to 15 Years of Growth "
Thirty years ago, during a two-week work experience placement, I walked into a weights area for the first time at just 15. It felt like stepping into a men’s club: loud, intimidating, and not a space where I felt I belonged." "But this feeling didn’t last. My confidence grew every day, I was offered a gym position, and I worked within that club for 15 years! The first step really is the toughest. That experience is why I make such an effort to help women feel they belong in every part of the gym. I want them to feel unapologetic about being there. One of the things I love about Southend is that our membership is almost perfectly 50/50. Seeing so many women in the weights area is honestly amazing!"
Advice for the Hesitant Lifter "
Strength training completely shifted my self-image. I stopped obsessing over how my body looked and started caring more about what it could do. At 45, I feel strong and genuinely happy." "To any woman nervous about lifting: Start small, start slow, but start. Lifting weights doesn’t make you bulky; it builds lean muscle, improves overall health, and builds confidence."
Kirsty’s Top Three Self-Care Habits "
I can’t say I just have one. It really depends on the day I’ve had:
- Movement: Even just a five-minute dance or a gentle walk keeps my mind clear.
- Music: I put on my favourite playlists and switch off from everything for 10 minutes.
- Time Out: Life can feel chaotic and sometimes I just need a moment of quiet to reset."
A Final Word for Women Starting Out "
Don’t wait until you feel 'fit enough' to start. Confidence comes after you begin, not before. Remember, most people in the gym are focused on their own workouts, not watching you. Lift, run, dance, stretch, do whatever makes you feel good and genuinely happy!"
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