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KSFL Members Online Workouts & Food Ideas

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Week 1 Online Kick Start Fat Loss Support

As you have now attended your first KSFL Club Class you now have weekly access to this website and also a Facebook group to support and motivate you every step of the way.

Join Rachel Holmes secret Facebook group for 24 hour support and to share your recipes with each other.

I recommend you try one of my 10 minute workouts as often as possible, in fact every day would be amazing and really help you gain the best results. Performing the workouts will help you achieve your goals in  the minimum amount of time. Remember work at your own pace and make sure you do some jogging on the spot or skipping to warm up before you begin.

All the videos will load using a phone/ipad/lap top or desk top. If you get a fragmented playback it usually means your broadband or wifi is now fast enough at that time. Please try again at another time.

Please watch all of the videos below as they will help you to understand exactly how KSFL Works and if you can do the daily workouts they will speed up your fatloss and results.

To read more about KSFL, Meal Ideas and Recipes Download the new KSFL Digital Magazine Click here to read the magazine

Plus check out your Instructors website for Recipe and meal planning ideas plus the main Kickstartfatloss.net website where I post daily blogs and videos.

There is plenty of inspiration for you on all of our channels.



Workout 1 is the Fitness Test.

This is great workout for you to do and record your score. You can do this test every 7 days and by recording your scores track the progress you have made. Make sure you record your scores in your KSFL Handbook and repeat every week. This will be tough but it will give you a great indication on your fitness levels as you progress through KSFL every week.

Ensure you warm up thoroughly before embarking on any of these workouts.




KSFL HIIT LITE Workouts – Aimed at beginners and those new to KSFL HIIT Training


KSFL HIIT Lite Workout for KSFL Members from Rachel L Holmes on Vimeo.



Here is Workout 2

Make sure you warm up before embarking on the workouts and cooling down.

This is a full body workout similar to the style of workout we do in class.


Workout 3 Fitness Pilates – This is perfect if you fancy a slower workout that concentrates on your core and posture muscles.

Here is a much slower paced Fitness Pilates workout designed to work on your core strength and improve your posture.




Meal Planners and Recipe Ideas

Beg, Borrow, Buy or Steel a Slow Cooker. Slow Cookers are KSFL’ers best friend and will help you plan and prepare your KSFL Meals.

Download a collection of KSFL Detox recipes below:


Meal Ideas

Breakfast Ideas

Scrambled eggs and smoked salmon

Omelette with spinach, with mushrooms, with

Omelette with veggies

Vegetable Stir Fry

Click here for meal ideas from Martina Maghill who is the KSFL Instructor in Manchester

Ask your KSFL Instructor for a meal planner and recipe ideas and also share your ideas in your local classes.

Helpful videos

Q and A with Rachel Holmes

Rachel Talks Hormones

KSFL Breakfast


Make sure you get your meat from your local Butcher.

This is a great video showing you the difference between Super Market Meat and Local Meat from the Butcher

Make your own Chicken Nuggets for your Children

See more recipes in the recipe section