Welcome to KERRIE FITNESS. Kerrie Mewett is the creator and director of #kezfit, Kerrie Core and KHIIT. Previously two time Les Mills Australia Asia Pacific Instructor of the year 2008 and 2014.

KERRIE FITNESS – The simple things – Enjoy them!

Sometimes it’s the simple things in life that make the fondest memories. Never be too caught up in your own life to stop and enjoy great places, views and friends.   Along with enjoying life,… More

KERRIE FITNESS – Top 10 Reasons Women Should Hit the Weights.

Top 10 Reasons Women Should Hit the Weights Shana Verstegen Shana Verstegen is an ACE-certified personal trainer and an American Council on Exercise National Fitness Expert. Strength training is an important part of improving your… More

KERRIE FITNESS – 6 Benefits of Group Fitness Classes

By Sue Parke   When people first join a gym, they’re often unsure what they should do once they step inside the building. Some struggle to determine which exercises to do, others simply don’t know… More

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KERRIE FITNESS #kezfit goes worldwide

 

Kerrie Core –  This 30 minute low impact workout is the ultimate way to get a tight and toned core.  This dynamic class focuses on your abs, back, obliques and glutes.  It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in the prevention of injury.

The benefits

  • A quick efficient workout in 30 minutes
  • A tough workout that challenges you mentally and physically
  • Tightens and tones core muscles
  • Improves functional strength for balance, mobility and injury prevention
  • Better understanding of how the core works and it’s importance to your physical health
  • Motivates you to venture outside your comfort zone

Enjoy…

 

 

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KERRIE FITNESS – The #kezfit Story

With no small amount of excitement, the launching of #kezfit is almost upon us.  Just to keep you entertained, here is a picture diary of the last five years.  Enjoy, and WATCH this space.  Soon anyone, anywhere can train with Kerrie.

Available now.Be sure to Download your at home class today. Visit www.kerriefitness.com.au

 

 

 

 

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| Kerrie’s Story |

“I needed more than being a mum.”

Today we’d like to share with you Kerrie’s personal fitness story with you all. As of right now, this story was first posted two years ago, and so many great things have happened since then. Enjoy!

[First posted June 27, 2014]

I thought it would a nice idea to share my story of where I began my fitness path with all of you who like my page.

I went to high school in the Campbelltown area and I always had a love for tennis. I played in Adelaide and continued for a short period in Sydney. The more I got involved with school work and friends, the more I let tennis go by the wayside.

I started my career as an administrative assistant at a law firm in the city. After 9 years it was time for Trevor and I to start our family.

I was lucky enough to be a stay at home Mum. I had always loved babies, it was my dream come true. I couldn’t have been more excited that my time had arrived. I could give up work and do what I had always wanted; take care of my little family. I was only young, 24, so parenthood was a humongous shock to my system. I wasn’t coping with the sleepless nights, dealing with mastitis from breast feeding, the endless crying (both myself and bubs!) and being responsible for this little being. Work, I thought I had given up, yet this was more work that I could have ever imagined!

I took myself off to the gym and started exercising, using the treadmills and other equipment in front of the mass of televisions. One hour and I was done, feeling happier than when I entered.

It didn’t take long for me to become completely and utterly bored with the hamster wheel equipment! I would always peek in the group fitness studio doors and think, Gee they look like they’re having so much fun. I was so shy. If anyone would speak to me I would go bright red in the face!

One day I thought, enough is enough, and I went in for a BodyStep class. Well I tell you, I never looked back. Group fitness was the bomb. Music pumping, everyone having fun together. It was just what I needed.

It wasn’t long and I was pregnant again. Our 5 year plan wait for our second was not going to be the case. It was already written in the stars. Our two gorgeous babies were going to be close in age! (I wouldn’t have it any other way now. It was meant to be!)

I was very blessed with another wonderful pregnancy and continued group fitness right up until the week I gave birth! My obstetrician was always up to speed on where I was at, and I never pushed myself to the extreme (like I do on a daily basis today!!).

It didn’t take long after being at home with two children under two to find myself back in a fog, a haze, feelings I couldn’t explain. I mean, this was what I always wanted. Why was I feeling like this? It was hard trying to appreciate my gorgeous family when I was in a constant state of sadness.

I would get up, do what I had to do, but go back to bed in the middle of the day. Trying to hide from the world. Through family support and recommendation from my doctor, I started medication for depression. I could now finally see clearly. Appreciate everything and everyone around me. The haze lifted. If only I’d sought help earlier instead of suffering.

It was apparent I needed more than being a mum. I needed to get out in the world and make people feel good about themselves. Give them purpose to get out of bed in the morning. Take their health and fitness on like a job. You get up, you do it, and you can have fun all at the same time.

My constant talk at the dinner table to Trevor, then at family gatherings to my Mum, Dad and sisters about group fitness, music and new exercises I had learnt lead to my family banding together for me to go and get myself trained.

I’d found my calling! With my youngest only 9 months old, I took my passion for group fitness and became an instructor! Thanks to my family I was able to go and complete my Certificate 3 in Group Fitness, followed by training in my Les Mills programs.

I was hired at the gym I trained at, Fitness First Campbelltown, and couldn’t have been more thrilled! It wasn’t much longer and I was also teaching at Fitness First Bankstown and Wollongong.

I was living the life. Loving everything Les Mills. Loving the joy I brought to those who attended my classes.

For ten years I taught non stop, except for Christmas holidays, never missing a class. I was recognised by Les Mills and awarded Australia Asia Pacific Instructor of the year in 2008.

I was loving it.

Then the news came that Fitness First was selling numerous clubs. I was devastated Campbelltown was on the list.

As the saying goes, when one door closes, another opens. Nothing ever stays the same forever.

Christmas 2012 were my last classes with Fitness First Campbelltown. I continue to work with Fitness First Bankstown and love every moment.

Trevor’s words, “I should open you your own studio,” came back to bite him! We spent December 2012 to July 2013 trying to find the perfect place to open our own studio for my loyal and faithful members from Campbelltown. It was no easy task. There was blood, sweat and tears put into building our dream studio!

Every waking moment when I’m not learning Les Mills and Zumba choreography, I’m trying to come up with new ways to torture- oops, I mean train, my wonderful members with KERRIE CORE and KHIIT!! Motivating you through Facebook is a daily occurrence to keep you all coming. As you will be well aware, fitness isn’t a quick fix. Once you achieve what you set out to achieve, you need to maintain it!

I couldn’t be more proud to have my gorgeous little fam all involved. Trevor is now an instructor. Not to mention builder, handyman, cleaner, supporter for all I do and sounding board before it hits you guys! Our beautiful kids, Keely and Tyler, help out in Junior Care.

Life is sweet.

In just one week KERRIE FITNESS will have been open for 1 whole year. O.M.G. Time flies. I have met the most beautiful people who have become not just members, but friends. There are genuine connections. I feel a part of their lives and couldn’t be happier. Each class is like hosting a party and the excitement comes with seeing who shows up to join in on the fun!

It’s been a big first year. I was privileged to again be awarded Les Mills Australia Asia Pacific Instructor of the year 2014. We were also awarded a finalist in the Campbelltown Local Business awards. What an achievement!

Everyone has their own struggles in life. Whether it’s with weight issues, family issues, mental issues. What ever it may be. The best thing about group fitness; it’s your escape. You take yourself away from your worries, you de-stress at the same time as having fun, you make new friends. The bonus: You become fit, strong and lean machines in the process!

The most exciting thing about my whole story, which I would never have thought would have been possible, is I haven’t been on anti-depressants for 9 years now. I’m pretty sure it’s been that long since I’ve seen a doctor too!

Exercising releases happy endorphins. There is so much more to exercise than just the way you look. It’s the way it makes you feel too. I’ve found my calling and I just hope others get to experience this high I have to offer at KERRIE FITNESS 🙂

By the way, I no longer go red in the face when someone talks to me!!!!

You may be reading wondering why I’ve decided to get so personal. I asked my members this week if they would like to share their fitness stories so I can post them on my page on a weekly basis. I believe in leading by example. If I’m going to tell my story, it needs to be my whole story, the truth.

Even if there is only one person reading this now thinking there is no hope out there for them, I tell you THERE IS; turn to exercise. It will be your saviour. One day at a time. The fog will lift. Lean on those around you. We’re all on this earth together. Kindness is in everyone. Once you show you’re vulnerable side, you will see it 🙂

Thank you for reading about “ME”. I couldn’t finish without a WHOOP WHOOP!!

Side note: After asking Keely (13) and Tyler (11) to read my story before I post and ask me any questions afterwards, here were their responses:

Keely: “Awesome!”

Tyler: “Good girl Mummy. You spelt every word right!!!”

Awww melt my heart, too sweet  🙂

‘Till next time, Kerrie <3

KERRIE FITNESS -Stay Motivated to Workout With Group Fitness.

Your long training season is just underway and already you’re struggling to stick with it. The solution might be standing right beside you. Whether it’s a running club, a spin class at the gym, or a group cycling adventure, exercise partners can help motivate endurance athletes and fitness junkies to get out of a training rut.

Experts agree that working out in a group can encourage a person to begin an exercise routine in the first place, as well as keep them committed in the long term. A review published in the Journal of Medicine and Sciences in Sport and Exercise identified a number of studies that link social support with exercise adherence.

“Having someone to experience the workout with can help keep them motivated,” says Cindra Kamphoff, a certified sport psychology consultant at The Runner’s Edge in Mankato, Minnesota. “By knowing others are experiencing this same thing, it normalizes the pain and discomfort that can be a part of exercise.”

Group exercise has its challenges. But the pros often far outweigh logistical hurdles and other complications. If you’re looking to start an exercise routine for the first time, or reignite your passion for a sport or fitness regimen, try to recruit a few friends or join an organized club, group or organization. When it comes to working out, there’s strength in numbers.

Challenges to Group Exercise

  • Size: If a group is too big, you can end up feeling lost in the crowd. Rather than being motivated, the group allows you to get away with giving less than your all. Be sure to find a group that provides some individual attention.
  • Bad Instructors: While most coaches and teachers are good at what they do, you may need to shop around to find the best fit. Find an instructor who will motivate, not frustrate, you.
  • Waning Confidence: Joining a group can take some guts, especially if you’re new to the sport or activity. Look for a supportive, likeminded group to cut down on your anxiety.
  • Lack of Options: Depending on where you live, group exercise options can be limited. Don’t let the lack of a group stop you. Instead, consider starting your own.

Benefits of Group Exercise

  • Accountability: You’re less likely to skip a workout if you work out with friends in an organized group.
  • Camaraderie: Working out with a group turns exercise into a social activity. It’s no longer a chore, but a healthy getaway that you might just start to look forward to.
  • Identity: When you workout with others, the activity tends to form a link with your identity. The group builds, feeds, and maintains that image you’ve created. Ultimately, it can help you stick with your routine.
  • Competition: Friendly competition can help motivate you to exercise even on the days you don’t feel like working out. You’re less likely to skip a workout if you know your competition will be waiting for you.
  • Encouragement: On the days you’re feeling sick or unmotivated, the group often picks up the slack and helps restart your engine.
  • Enjoyment: Working out alone can get boring and suddenly you’re not having fun anymore. Sharing your training experience with others—both the challenges and triumphs—can increase the enjoyment of the activity or training routine.

Come and reap the benefits of Group Fitness Training with Kerrie, two time winner of Instructor of the Year Les Mills Australia Asia Pacific region (2008 and 2014) and winner of 2018 Local Business Awards “Most Outstanding Fitness Services” for the Campbelltown area. Visit KERRIE FITNESS today.

Further your levels of fitness by downloading your copy of Kerries Digital Classes at www.kerriefitness.com.au

 

KERRIE FITNESS -When the Local SLSC boys row over to the shoot!!!

When you’re trying to be all professional and the Local Surf Life Saving Boys row over to take a closer look.

“Hey, he just took a photo of us!”

Yep, sure did, thanks boys.  For the laugh, and for keeping us beach goers safe.

Want to put some muscle into this years beach body?

Come train at KERRIE FITNESS with Kerrie “LIVE” in Campbelltown, NSW.

Or download your digital copy at www.kerriefitness.com.au

KERRIE FITNESS – 1996 – 2018 Wedding Anniversary = JIMOIEN Comedy Night

We got married in Novemeber 1999. What better way to celebrate our 19th wedding anniversary than to see our favourite comedian Jimoien.  We first saw Jimoien in 1996 at the Footbridge theatre. And not to dissappoint, Jimoien was just as funny. Nothing beats good food, good company and good laughs.

Highly reccommend anyone to have a peek at Jimoien’s show.

Looking for fitness come and see the “Kerrie Show” at KERRIE FITNESS Campbelltown NSW.

Or download your own digital copy at www.kerriefitness.com.au

KERRIE FITNESS – It’s Never Too Late to Start Exercising.

  • Being active four-to-five times a week improves people’s heart flexibility
  • Previous research links stiff, hardened heart muscles to life-threatening attacks
  • Exercising three times a week does little to protect heart health from aging
  • People should incorporate this into their routines like brushing their teeth
  • Heart disease causes around one in four deaths every year in the US 

Five half-an-hour workouts a week is the ‘sweet spot’ for reducing middle-aged cough potatoes’ heart attack risk, new research reveals.

Being active four-to-five times every seven days significantly improves middle-aged people’s heart muscle flexibility, a study found today. Stiff, hardened muscles have previously been linked to heart attacks.

Study author Dr Benjamin Levine from the University of Texas Southwestern Medical Center, said: ‘We found what we believe to be the optimal dose of the right kind of exercise, which is four to five times a week, and the “sweet spot” in time, when the heart risk from a lifetime of sedentary behavior can be improved – which is late-middle age.

‘We’ve also found that the “sweet spot” in life to get off the couch and start exercising is in late-middle age, when the heart still has plasticity.’

The researchers believe inactive, middle-aged people should slot exercise into their routine in the same way they do brushing their teeth or showering.

Heart disease is responsible for around one in four deaths every year in the US. In the UK, more than two-and-a-half million adults are living with the condition, which raises their risk of suffering a fatal heart attack.

How the research was carried out 

The researchers analyzed 53 healthy, sedentary people with an average age of 53.

Of which, 34 completed two years of exercise training, while the remainder participated in yoga and balance training.

The participants exercising more rigorously started with three half-an-hour moderate activity sessions for the first three months, which caused them to break a sweat but still allowed them to hold a conversation.

Two high-intensity, half-hour workouts were added to their regimens after 10 months.

A catheter was guided through all of the participants’ pulmonary arteries to observe their blood flow and measure the pressure in their hearts.

Scans of their hearts’ structures were also taken.

The participants’ rate of oxygen consumption was taken to determine any change in the quality of their fitness.

‘People should be able to do this as part of their personal hygiene’

Results reveal, after two years of exercise, middle-aged people’s oxygen intake during activity increases by 18 percent, while their heart muscle flexibility is boosted by 25 percent.

Dr Levine said: ‘Based on a series of studies performed by our team over the past five years, this “dose” of exercise has become my prescription for life.

‘We found what we believe to be the optimal dose of the right kind of exercise, which is four to five times a week, and the “sweet spot” in time, when the heart risk from a lifetime of sedentary behavior can be improved – which is late-middle age.’

The researchers found exercising just two-to-three times a week does not significantly protect heart health from aging.

Dr Levine added: ‘But committed exercise four to five times a week was almost as effective at preventing sedentary heart ageing as the more extreme exercise of elite athletes.

‘We’ve also found that the “sweet spot” in life to get off the couch and start exercising is in late-middle age, when the heart still has plasticity.’

‘I think people should be able to do this as part of their personal hygiene – just like brushing your teeth and taking a shower.’

The findings were published in the journal Circulation.

Speaking of finding just 30 minutes, KERRIE FITNESS has digital classes, 30 minutes long.  Head to www.kerriefitness.com.au and download your copy today.

KERRIE FITNESS Re-Post – Create a winning morning routine

First posted on the Fitness Australia site.

10-Dec-2018

How you start your day sets the tone for the day ahead. Start it with a focus on inspiration, self-nourishment and goal-setting, and it’s likely you’ll have a highly successful day. On the other hand, if you kick your morning off frantically checking your emails and social media notifications, you’ll be on the backfoot from the get-go.

“One of my favourite expressions is ‘don’t start your day with emails or you’ll end up as someone else’s priority’,” says Chantal Brodrick, host of The Fitness Business Podcast. “That’s exactly how many of us start our day – thinking we’ll quickly check our emails to see what came in overnight, then all of sudden time rolls over and we’re still there replying to emails.”

Instead, Brodrick recommends allocating a specific block of time to emails (for instance, 1 hour at 11am), and being strict about it, and instead filling your precious morning time with the following five rituals:

  1. Learning and professional development

Committing to doing some type of learning and expansion of your skills and knowledge – whether it’s reading up on the latest fitness science or listening to a business podcast, will enrich you professionally, and put you in the headspace for a productive day.

“It doesn’t mean you need to commit an hour; it might just be 15 or 20 minutes of time spent learning something new every single day,” advises Brodrick.

  1. Move your body

Yes, it’s likely that as a fitness professional you’ll spend all day running around coaching clients, but even if you’re not desk-bound, it’s still a great idea to kick-start your day – and energy levels – with exercise. “It can be as simple as a couple of squats when you get out of bed or it could be doing some form of structured exercise,” suggests Brodrick.

  1. Refuel

“We know as fitness professionals that movement and nutrition are huge part of how well our clients function, but all too often we’re so busy we neglect our own personal wellbeing,” says Brodrick.

Rather than racing out the door to your first client session, toast or coffee in hand, make a healthy breakfast (think a veggie-packed omelette, homemade bircher muesli or a superfood smoothie) a morning self-care ritual.

  1. Plan your day

Rather than writing down a massive ‘to do’ list that will leave you feeling overwhelmed and scattered, Brodrick recommends a goal-setting practice called the 3×3.

“Write down the three major tasks you need to accomplish that day that will move your business forward or you forward professionally in the role that you do,” she says. The second aspect of the 3×3 is identifying three overarching, long-term goals that you want to achieve, for instance setting up a website, writing a book or expanding into online training.

Keep your long-term priorities somewhere you can see them easily (for instance, on a whiteboard). “It might not be that every single day you chip away at them, but every few days you should do some type of action that contributes towards you reaching those goals,” says Brodrick.

  1. Practice mindfulness

Taking even a few minutes to calm and centre your mind at the start of the day can help you better ride out any stresses or challenges that the day throws at you.

“You might use a meditation app, do a few simple breathing exercises when you wake up, or writing down your 3×3 might be part of your mindfulness practice,” suggests Brodrick.

“Meditation comes in many different forms, so it’s about discovering what is that place for you where have clarity.”

 

At KERRIE FITNESS not only will Kerrie help you move your body but she will also advise you on what you should be eating. (For example her healthy green drink) Not to mention when you leave you will be feeling like you have achieved.  That’s good for the mind and you will have learnt something new (what you should eat and how much!) That’s about four boxes ticked, and if you are ticking boxes, then you’ve planned your day.  Well done. All boxes ticked.

If you are unable to make it to the studio to train “LIVE” with Kerrie in person, then simply log onto kerriefitness.com.au and download your very own digital copy of her class.

KERRIE FITNESS – Happy Valentines Day ❤️

Valentines day, a day for love. To truly love, one must first love themselves. To look after your mind and body is one sure way of doing this.  Feeling good about yourself enables you to make good decisions. For example, the type and quantity of food you eat. Also #findyour30 … finding just thirty minutes a day to exercise and take care of your body. The benefits are limitless.

If you need help with either or both of these, visit KERRIE FITNESS.

 

If you are unable to make it to the studio to train “LIVE” with Kerrie in person, then simply log onto kerriefitness.com.au and download your very own digital copy of her class.

KERRIE FITNESS – DARLING HARBOUR

Some days it’s just good for the soul to get out and have a wander around Sydney.  Remember to check in and talk to your significant other, a healthy relationship is just as important as a healthy body.

 

Need a place to work out?  Then come down to Kerrie Fitness and train with Kerrie!  Can’t make it when you want to?  Then download your own digital class at www.kerriefitness.com.au and train at home or abroad.

KERRIE FITNESS – Visits Ben Dooley Estate, Southern Highlands, NSW.

Feeling the need to breathe in some fresh country air, Kerrie Fitness took a short road trip down to the Southern Highlands of NSW and found this fantastic spot. Ben Dooley Estate is a popular vineyard, restaurant and wedding venue. Set amongst the large open fields just east of Berrima, it is a great place to let your hair down and unwind.

Exercise is also a great way to unwind as it raises your endorphins, triggering a positive feeling in your body.

So come and train with Kerrie at her Studio KERRIE FITNESS, winner of the 2018 Campbelltown Local Business Award “Most Outstanding Fitness Services” to experience the endorphin high for yourself.

To train in the comfort of your own home, download #kezfit @ www.kerriefitness.com.au

KERRIE FITNESS – Carolina Reaper – Chili Prawns…Yummmmmm!

I love growing my own herbs, vegetables and fruits.  I had half a packet of frozen prawns in the freezer and I thought to myself, how about I just throw some of this together and see what happens.  Short answer…empty bowls!!!

IMG_0678

All I did was…

In a medium fry pan put;

1 x tsp Carolina Reaper Sauce

1 x large basil leaf

1 x sprig rosemary

Pinch of parsley

1 x stem of Shallot

2 x stems of chives

1 x tblsp olive oil

Brought it to temp ( softened the herbs )

Put in about 350g of prawns, cooked till pink, (approx 5 mins)

then placed on a bed of spinach!

Done.

Of course feel free to experiment with your own flavours, I just have all these growing so I grab it all.

So yummy and good for you.

 

Talking about whats good for you, that’s good food.  Go to KERRIE FITNESS for good exercise.  Head to KERRIE FITNESS in Campbelltown and train with Kerrie at her Studio today.

Can’t make it to the studio?  Don’t worry, head to www.kerriefitness.com.au and download your digital copy today.

 

 

 

 

 

KERRIE FITNESS – Exercise… Superannuation for your Body!

Another beautiful spring day in Sydney and what a great time to explore this wonderful city. We found an exquisite bar and managed to get a few happy snaps.

Being comfortable and happy in your own skin is super important as being content leads to good decisions. Good decisions, as in health and food, are circular. Meaning, if you make the right choices for your body, your body will do the right thing by you, round and round it goes. And when you are happy with the way you feel, it becomes even easier to make good choices, then these choices become habit.

Before you know it you are on the path of health and happiness. You are now subconsciously living a better life and can save your head space for all the great things in life, rather than just “food” and “exercise”.

Food for thought…

• We put money away each and every week for our retirement (superannuation)

• What good will that do us if we spend it in medical centres when our body no long wants to take care of us?

• We should use a routine of exercise and good eating to prepare our bodies for a long and happy retirement

• Exercise is superannuation for your body, invest well!

Start your superannuation plan today at KERRIE FITNESS, come and train with Kerrie at her studio in Campbelltown, Sydney.

Unable to make it to KERRIE FITNESS, then invest in your own digital class at www.kerriefitness.com.au and start working on your superannuation (for your body!)