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

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 overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. When I was a teenager, my grandmother used to tell me to stop lifting weights—it wasn’t lady-like, and the weight room should be a place for men. Several years later, she developed serious osteoporosis that put her in a wheelchair. Although most of the lessons she taught me were valuable, we eventually came to the mutual agreement that lifting weights is a wonderful thing for women to do. Today, more and more women are recognizing the benefits of spending time in the weight room.

The Bottom line is get your bottom to KERRIE FITNESS and train with Kerrie “LIVE”.

Also download your digital class today at www.kerriefitness.com.au

KERRIE FITNESS – Life’s a beach…Lay on it!

Looking for a place to get your summer body under construction?

Come visit KERRIE FITNESS in Campbelltown NSW and train with Kerrie “LIVE”

Or go to www.kerriefitness.com.au and download a digital copy and train at home.

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

What is KERRIE HIGH INTENSITY INTERVAL TRAINING?

What is KERRIE HIGH INTENSITY INTERVAL TRAINING?

 

Well thanks for asking… the short version… I select different exercises each day. You push yourself at your own level to go as fast as you can with great technique. 30 minutes and you’re done, feeling on a high and ready to take on the day! Will improve your cardiovascular fitness, maximise calorie burn to perform like an athlete, strengthen and build lean muscle. 

 

Long version…

 

7 reasons you should make KHIIT one of your regular weekly workouts:

 

Efficient (30 minutes #findyour30)

Burn more fat – all of the intense exertion kicks your body’s repair cycle into hyperdrive. You burn more fat and calories in the 24 hours after KHIIT than what you would after a steady pace run

Healthier heart – pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest! You know the one!!) Extreme training produces extreme results

Lose weight, not muscle – Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. Studies show that both weight training and high intensity interval workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

Increase metabolism – In addition to increased fat burning and more muscle preserved, KHIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

Challenging – This is not a workout you can do while chatting with a friend or thinking about what you’ll be cooking for dinner! Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking in oxygen, but you definitely won’t be bored!

Options – if you’re working with an injury or just starting out in exercise, I give you plenty of options to take your workout at a slower pace and without any impact at all. 

 

If you would like to further challenge yourself then download a copy of Kerrie Core at www.kerriefitness.com.au.

 

 

 

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 – 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 – 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!)

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!