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!

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