KERRIE FITNESS – Shares – Vigorous exercise determines successful ageing

17-Aug-2018

The data showed that older adults who participated in more than 5000 METs of exercise each week saw the greatest resection in chronic disease.

The researchers compiled data from The Blue Mountains Eye Study (BMES) — a population-based study of common eye conditions and a range of other health outcomes in a suburban population, which started in 1992. The analyses involved 1584 adults over 49 years old, living west of Sydney. The sample participants did not have cancer, coronary artery disease and stroke at baseline and were followed over 10 years.

Information was collected from the participants on their performance of moderate or vigorous activities and walking exercise. This was used to determine total metabolic equivalents (METs) minutes of activity per week. Successful ageing status was determined through a questionnaire and was categorised as the absence of depressive symptoms, disability, cognitive impairment, respiratory symptoms and systemic conditions like cancer and coronary artery disease.

The data showed that older adults who participated in more than 5000 METs of exercise each week saw the greatest resection in chronic disease. The current World Health Organization guidelines recommend at least 600 MET minutes of physical activity each week. That is equivalent to 150 minutes of brisk walking or 75 minutes of running.

The researchers found that participants who engaged in the highest level of total physical activity were twice as likely to avoid developing chronic conditions like cancer, diabetes, heart disease, angina and stroke. They were also more likely to have optimal mental and physical health 10 years later.

While some adults may not be able to engage in high levels of activity, the researchers encourage inactive adults to do some sort of exercise and those engaging in moderate exercise to increase their levels of physical activity where possible to ensure successful ageing.

Originally published in Scientific Reports   

Looking for somewhere to age sexy!!!

Come train with us at KERRIE FITNESS, can’t make it to the studio then download your own class at www.kerriefitness.com.au

 

KERRIE FITNESS – Irrespective of the weather!

Watsons Bay, Sydney. Looking out the window it was cold, raining, overcast and windy… I know, let’s go check out Watsons Bay!

And we did. Even managed to take some photo’s and had a great time exploring the area.

Just remember, you never know what life will throw at you next, so be sure to savour and enjoy what you are doing right now. Especially with the ones who are dear to you.

Looking for a group fitness studio? Train with me at my studio KERRRIE FITNESS, and while you are away you can still train with me… go to www.kerriefitness.com.au and download your digital copy today!

KERRIE FITNESS – Time to wander through Surry Hills, Sydney

With a beautiful spring day in full swing, what better way to spend it than wandering through historical Old Surry Hills in Sydney.  Checking into some of the beautiful old pubs, The Keg and Brew, The Dove and Olive, The Strawberry Hills Hotel, The Madison Hotel and The Royal Exchange.  Full of history, good food, good wine and good people.  Get out and about, enjoy life, meet some people, make a new friend.  Funniest quote of the day was from a publican to Kerrie…”Oh look at you standing there like a Princess”.  Never seen Kerrie blush so much!

So why don’t you wander in to KERRIE FITNESS and train with Kerrie in person?

Download your digital class today at www.kerriefitness.com.au

KERRIE FITNESS – Blue Suede… Boots!

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!

KERRIE FITNESS – Summers day in Winter.

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.

KERRIE FITNESS – Resistance training – YOU are never to old to start!

Regular resistance training improves exercise motivation

17-Aug-2018

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

Zucchini & Almond Mini Muffins – KERRIE FITNESS #kezfit

Ingredients

• 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

Method

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 👩🏼‍🍳

Kerrie 💗

KERRIE FITNESS – WINNER Local Business Awards 2018.

Kerrie Mewett opened her studio KERRIE FITNESS in 2013, after ten years of instructing in the fitness industry. Not content with just moving along at the pace of the big name programs on offer at the gyms she worked in, she decided to create her very own programs and soon had a following. Kerrie taught her own core class “KERRIE CORE” at gyms and her own studio, at the same time as building on her new program “KHIIT” (Kerrie High Intensity Interval Training). Working endlessly on her class structure prior to cutting ties with other gyms and programs and unleashing KHIIT to her members! Providing a new workout each and every week. Keeping up with the times of busy lifestyles. Kerrie’s workouts have you in and out of her studio in just half an hour. No time to think about the outside world whilst you’re training. Sculpted from head to toe and feeling a million dollars by the time you leave.

After five successive “Finalist” nominations in the Campbelltown Local Business Awards, this year 2018, Kerrie successfully won the award for “Best Fitness Services”! A testament to the hard work and dedication by Kerrie for the creation of Kerrie Core and her KHIIT programs… Aerobics, Bench, Martial Arts and Weighted. Along with being awarded Les Mills Instructor of the year Australia Asia Pacific Region 2008 and 2014, Kerrie is one instructor whose class you need to experience “Live”.

To train at KERRIE FITNESS with Kerrie, come and visit her Studio at Unit H10, 5-7 Hepher Road, Campbelltown, Sydney, NSW, Australia. No bookings necessary.

Live out of the area? That to is no longer an issue. Whilst Kerrie has been busy with her members in her studio, in the background she has been building a recording studio with her husband Trevor, to produce online workouts. Just this month, June 2018, #kezfit was launched! You can now download your very own #kezfit Kerrie Core 1 class online at www.kerriefitness.com.au . #kezfit Kerrie Core 2 is due to launch on 21 July 2018.

Happy training, happy body, happy mind ❤️

KERRIE FITNESS – A little warmth at the King Street Wharf.

What better way to warm up a chilly winter day than with some red Boots! Enjoying King street wharf, Sydney, Australia.

Available now.

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!

KERRIE FITNESS Explores King Street Wharf, Sydney.

Today was a little overcast, causing a dash to shelter. This chance coincidence led to the series of photos attached as we began to explore the King Street Wharf area. A newly refurbished historical site in Old Sydney town. Steeped in history with many artifacts lovingly restored and displayed for the public.