17-Aug-2018 Ageing is a multi-domain concept and successful ageing is defined by scientists as not suffering from chronic diseases, having optimal social engagement and mental health as well as a lack of physical disabilities. Many studies have… More
What better way to warm up a chilly winter day than with some red Boots! Enjoying King street wharf, Sydney, Australia.
Looking for a workout out of studio hours? Go to www.kerriefitness.com.au to download #kezfit Kerrie Core 1. You can train in the comfort of your own home; in the hotel room whilst away on business; anytime, anywhere. Enjoy your workout!
On a sunny Friday afternoon what better way to enjoy good company than to sit down and relax at Darling Harbour. Take in the views, good food, good wine and good conversation. Take the time to check in with your significant other, wine makes it easier to ask the hard questions which sometimes need to be asked. If you don’t communicate, how do you know you’re even on the right page? We do this regularly and find that it not only keeps our business on track but also our relationship. Even after 23 years together, we take the time to make sure our marriage is all it can be.
So after some couple time in the city, how about some “YOU” time at KERRIE FITNESS, to check in and fine tune yourself physically?
Can’t make it to the studio?
Then head to www.kerriefitness.com.au and download your digital class today!
Do you often find yourself feeling like you got up on the wrong side of the bed?
Fluctuating moods can completely change our experience of life, affecting not just how we feel about each and every day but also our relationships with those around us.
The way we feel on a day-to-day basis can depend on many things. Some of it might be related to things that are happening in our world. It’s normal and natural to feel a full range of emotions and to respond with sadness or anger to certain situations. But sometimes, we can feel flat, moody or down for no apparent reason – but this we can change!
More often than not, we can have a positive impact on our mood by addressing the balance of hormones associated with our happiness. Let’s take a look at some of the more common happy hormones and what can impact on us maintaining optimum levels of them to begin with.
One of the better known happy hormones, serotonin, functions as a neurotransmitter in the brain and helps us to feel happy, calm and content. What you may not know about this lovely hormone is that around 80% of it is made in our gut. There really is something to the phrase “gut feeling” – it’s hard to feel great when you are suffering with digestive challenges! Another common scenario involves a see-saw between serotonin and melatonin. Melatonin is our sleep hormone; it is responsible for sending and keeping us asleep. They work antagonistically, so when one goes up the other goes down. For some people though, they end up round the wrong way. If this happens, you might find yourself feeling down and sleepy most of the day.
Endorphins are also well-known for their mood-lifting effects. They help to reduce pain as well as helping us to feel uplifted. Many people know of the link between endorphins and exercise, and indeed, they are stimulated by physical activity.
When we think about progesterone, we might only think about the role it plays in our fertility. But this powerful hormone has other biological functions in the body. Progesterone is a powerful anti-anxiety agent, an anti-depressant, and a diuretic, which means it helps us to eliminate excess fluid. Progesterone is supposed to be the dominant hormone in the second half of the menstrual cycle, known as the luteal phase, and during our childbearing years it is predominantly made in the ovaries. However, we also make some progesterone from our adrenal glands, and this becomes our main site of production after menopause. Because our adrenals also make our stress hormones, chronic stress – which is extremely common these days – can compromise our adrenal progesterone production. Stress can also contribute to irregular ovulation or anovulatory cycles, and ovulation is required to stimulate the increase in progesterone in the second half of the menstrual cycle.
So now that we know a little bit about some of the hormones responsible for our mood, what can we do to boost them?
Bring awareness to your breath
We can influence our stress hormone production via our breath. When we breathe diaphragmatically (long, slow breaths that move the belly in out and out), this communicates calm to our body, which supports sex hormone balance as well as digestion.
Ensure excellent digestion
Digestion is the cornerstone of our health as it is through digestion that we absorb all the nutrients from our food, many of which act as building blocks for our hormones. There are numerous ways we can improve our digestion such as chewing our food well, eating mostly whole, real foods (limiting or avoiding anything processed/artificial) and eating in a calm, relaxed state.
Support liver function
When it comes to how we look and feel on a daily basis, the liver packs a mighty punch. It is the key organ responsible for eliminating problematic substances, including ‘old’ hormones that we no longer need. Reduce your intake of ‘liver loaders’ (trans fats, refined sugars, synthetic substances, alcohol and caffeine) and increase your intake of plant foods – particularly leafy green vegetables of the Brassica family, which the liver especially loves!
The mood-lifting effects of exercise are well established, but many people still believe that they have to slog it out at the gym or run long distances to get the benefits. Move your body in a way that you enjoy! Also remember that incidental movement is highly beneficial so look for more ways to incorporate movement in your day.
We all know we should exercise regularly, but it can be difficult to fit exercise into our busy schedules. Most people can only exercise before or after work, so it’s worth examining whether the time of day we exercise affects outcomes such as weight loss and sleep.
To understand why the timing of exercise might be important, we first need to understand how our bodies function over a 24-hour day. Our biological clock helps to regulate sleep patterns, when we eat, blood pressure and body temperature. These “circadian rhythms” have been associated with many aspects of physical performance, health and well-being.
The early bird gets the worm, right?
In terms of performing a consistent exercise habit, it’s tempting to think morning exercise is more sustainable as it’s “out of the way” before other time pressures may interfere. But there isn’t much evidence to support this theory. Instead, it may just come down to what your preferred time to train is.
A study investigating the relationship between circadian preference and sport found athletes tend to select sports with training times that suit their individual preference. So “morning people” were more likely to select sports such as cycling, which has regular morning training.
If you’re thinking about breaking up your work day to squeeze in a workout at lunch time, be wary. Researchers compared attendance to lunch time group classes with after-work classes. Those who were assigned to the training during work only attended 26 per cent of sessions, compared to the after-work group who attended 70 per cent of the sessions.
Exercising before brekkie
Exercising on an empty stomach is different, physiologically, from exercising after a meal. After an overnight fast, our bodies are reliant on fat as its primary fuel source, so if you exercise in the morning, before eating breakfast, you will essentially burn more fat.
Burning more fat during exercise may have a metabolic advantage, but does that make a difference to fat loss over a period of time? Unfortunately, it’s unlikely. Research examined the difference between exercising in a fasted state, compared with after food, for four weeks. While both groups lost fat mass, there was no difference in the amount of fat lost between fasted and fed exercise.
But some researchers have also found we work harder in the evening. Conceivably, if we are working harder in the evening, over time, we will expend more energy, potentially leading to greater weight loss than with morning exercise.
Exercise and sleep
Exercise increases how awake we feel and raises our core temperature, which, in theory, is contrary to the “optimal” conditions to elicit feelings of sleepiness.
Despite previous recommendations that discouraged exercising within four hours of bedtime, there’s a growing body of evidence to support evening exercise.
In contrast, to get up early for morning training, some researchers found swimmers are sacrificing sleep, compared to rest days. So, if you’re going to get up at 5am to exercise, make sure you get to bed a little earlier the night before, so you don’t lose sleep to make it work.
So is there really a better time of day to exercise?
Sticking to a workout plan isn’t easy when we have competing demands like work and family commitments, which can vary week to week. There are advantages to both morning and evening exercise. To get the most health benefits from exercise, the best time of day to exercise is when you will actually do it.
What we do know is you are more likely to do it regularly if you select a time and stick to it, regardless of whether it’s morning or evening. Exercising consistently at the same time each day is one of the best predictors of developing a long-lasting exercise habit.
Paige Brooker is a PhD candidate at the University of Queensland; Michael Leveritt, is a senior lecturer in nutrition and dietetics at the University of Queensland; Neil King, is a director of research training and IHBI Theme Leader at Queensland University of Technology, and Sjaan Gomersall is a lecturer at The University of Queensland.
Further to this, #kezfit is available online and you can workout at any time!
I have always been a lover of banana bread but try to avoid buying it in cafes as it is filled with oil, butter and sugar. This little beauty is super healthy, but doesn’t taste it. Hallelujah! The whole family, including Grandparents love it! I make it weekly and no slice ever ends up in the freezer!!!*
3 eggs (alternatively 1 cup of apple sauce)
3 ripe bananas, mashed
1 cup almond meal
1/4 cup coconut flour
1/4 cup raw honey
1 cup fresh blueberries (or raspberries)
1 tsp baking powder
Pinch Of Cinnamon
• Pre-heat oven to 180 degrees celsius, fan forced
• Line a small loaf tin with baking paper
• Using a medium size mixing bowl, lightly beat the eggs with a fork
• On a plate or chopping board use a fork to mash the bananas
• Minus the blueberries, mix all of the ingredients with a wooden spoon in the mixing bowl with the eggs
• Gently fold in the blueberries
• Pour into pre-lined tin
• Bake in oven for approximately 60 minutes, or until brown. (Just depending on the heat of your oven) Insert a skewer into the centre of the loaf, if it comes out clean, it is ready.
• Remove from oven and leave in tin for 10 minutes
• Remove from tin and cool on wire rack
• Cut yourself a sneaky piece to enjoy hot off the press whilst the remainder of the loaf cools!!
*NB: I like to slice the loaf, let cool and then individually wrap in cling wrap. That way they’re easy for the whole family to grab and go. Whatever pieces are not going to be consumed within 24 hours, pop in the fridge. If you’re only making for 1-2 people, pop some slices in the freezer. You can then either let defrost to room temperature or defrost in the microwave by removing the cling wrap and wrapping in paper towel ❤️ 👩🏼🍳
Waking up to a very summers like day in the middle of winter calls for one thing… Dash to the city and enjoy life.
The easiest way to enjoy life is being in control of your health.
So come and visit Kerrie at her studio KERRIE FITNESS, for all the exercise, motivation and direction you need to achieve your personal fitness goals.
If the studio is too far away, or you can’t make a class, check out Kerrie’s online classes at kerriefitness.com.au.
Regular resistance training improves exercise motivation
A recent study conducted in the University of Jyväskylä suggests that resistance training improves exercise motivation and contributes to making exercise planning among older adults. Exercise motivation and exercise self-efficacy are key factors in continuing resistance training.
Resistance training can maintain and increase muscle strength and functional capacity when aging and it is recommended for older adults at least twice a week. However, only a few meet these recommendations. Sedentary lifestyle has unfavorable associations also with psychological functioning and mental health.
The study investigated the effects of a nine-month supervised resistance training intervention on exercise motivation, exercise planning and exercise self-efficacy. In addition, it was examined whether these factors predict the continuation of resistance training for the next year following the intervention. The study involved 104 healthy 65-75-year-olds who did not meet physical activity guidelines for endurance exercise at baseline and did not have previous resistance training experience.
Nine months of regular resistance training increased the intrinsic motivation for both training and physical activity in general: the subjects started to enjoy exercising. Additionally, exercise planning increased, indicating that the subjects started to think about how to start and maintain a physically active lifestyle, says Tiia Kekäläinen, PhD student, from the University of Jyväskylä.
After completing the supervised resistance training intervention, nearly half of the participants (46 %) continued resistance training independently. Approximately half of them participated in resistance training on average once-a-week during the following year and the other half twice-a-week. Participants who increased their intrinsic motivation for exercise and exercise self-efficacy during the intervention were more likely to continue resistance training twice-a-week.
The results suggest that finding intrinsic motivation for exercise and increasing confidence to maintain a physically active lifestyle contribute to continuing resistance training independently. These factors should be taken into account in exercise interventions and exercise in general to promote continuance of behavior, Kekäläinen says.
This article was originally published in NewsMedical.
So come visit KERRIE FITNESS and train with Kerrie.
Can’t make it to the studio? Download a class at kerriefitness.com.au
One of the best things you can do for yourself is stop procrastinating. Look out the window, is it sunny? Get out of bed and do what you love. Get up, get out, get moving. Mental health is just as important as physical health. What’s more, it is so easy to achieve. Set yourself a simple goal for the day… walk the dog? Plant a tree? Visit a friend? Wash the car? At the completion of any of these you will gain a sense of achievement, and guess what? You will feel good. That is mental health.
For physical health, come train at KERRIE FITNESS. Kerrie can help you with what and how you should be moving and also offers advice on what to eat. All the while making you laugh, except maybe when doing burpees! But laughing is also good for mental health.
Unable to make a class? Then download a #kezfit workout at kerriefitness.com.au. No excuses now!
Irrespective of the weather, you should always do something that makes you feel good. A healthy mind goes hand in hand with a healthy heart and body.
So do yourself a favour and come train with me at Kerrie Fitness in Campbelltown. Check out kerriefitness.com for pricing and timetable.
Live too far away? Unable to get to gym because of kids or shift work?
Go to kerriefitness.com.au for digital classes you can do at home or work!
#kezfit Kerrie Core 3 coming soon!
• 1 grated zucchini (1 standard zucchini)
• 250g almond spread (1 jar)
• 1/4 cup maple syrup (or agave)
• 1 Tablespoon apple cider vinegar (with the mother!)
• 1/4 teaspoon pink himalayan sea salt
• 1/2 teaspoon bi-carb soda
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla bean (or extract)
• 1/2 Tablespoon chia seeds
• 2 eggs, lightly beaten with a fork
• 25g 85% cocoa dark chocolate, chopped
1. Pre-heat oven to 180°C
2. Olive oil spray 2 mini muffin trays (24 holes) (these silicon ones from K-Mart are amazing as you can carefully pop the muffins out once they’re cooled)
3. Grate the zucchini
4. Chop the chocolate
5. Lightly beat the eggs
6. In a medium mixing bowl, combine all of the ingredients, except the dark chocolate and stir until well combined. Then gently stir in the dark chocolate.
7. Carefully 3/4 fill each muffin hole with the mixture.
8. Bake for approximately 12-16 minutes (depending on your oven). You will see the tops rise. (They will deflate a little once out of the oven cooling) Insert a cake skewer or a toothpick to see if it out comes out clean without any batter.
9. Allow muffins to cool in trays for approximately 5 minutes. Remove from trays and cool completely on a wire racks.
10. Serve fresh and pop the remaining mini muffins in an airtight container in the fridge for up to 5 days or in the freezer for up to 4 months. Be sure to place baking paper in between the mini muffins for easy removal from the freezer (and so you’re not tempted to eat 4 when they’re stuck together!!!) Simply set aside for a little to reach room temperature or if you’re impatient like myself, lol, wrap in paper towel for a few seconds in the microwave on defrost mode!
Bon appetite 👩🏼🍳