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 – 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 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 – Kerrie Core 3 is available and Kerrie Core 4 is soon to be released!

 

Two time Les Mills Instructor of the year, winner “Most outstanding Fitness Services” 2018 and creator of #kezfit Kerrie Core.  Kerrie has released Kerrie Core 3 for the lovers of “hardcore” core workouts, and even better news Kerrie Core 4 is soon to be released!

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#kezfit Kerrie Core is a 30 minute workout, exercising the muscles of the whole core unit, to strengthen, shape and tone your abdominals, obliques, lower back and butt. Essential foundation for a stronger, leaner body.

With these exercises, you will not only hammer your core, but you will also boost your total body stability and strength. Don’t get mad at me if you’re super sore the next day! In fact, you will hear me saying, you’re welcome!

Srong core muscles make it easier to do most physical activities. Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain.

Want to train your core for better daily living?

Then download your copy at www.kerriefitness.com.au today and get in the best shape before Christmas.

Want to experience a core class live?  Then come to KERRIE FITNESS and train with Kerrie in person!

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 – New boardwalk at Darling Harbour

Taking a walk along the newly constructed boardwalk in Darling Harbour is certainly a most enjoyable thing to do on an, albeit overcast, Sunday afternoon. There are plenty of things to see and do in Sydney, so get up, get out and enjoy. No need to procrastinate when getting out and about lifts your mood.

Talking about procastination, another good reason to get up, get out and get down to KERRIE FITNESS is to train with Kerrie. Kerrie knows what she is doing… two time winner of LES MILLS instructor of the year and winner of the Campbelltown Local Business Awards, “Most Outstanding Fitness Services” 2018. She will whip you into shape and have you feeling good, inside and out, in no time.

Unable to make it to the studio, then download your digital class today at 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!!!

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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 – Shares – All the #fitspo in the world hasn’t made us more active

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10-Sep-2018

The human race is plodding along at a leisurely pace towards rising rates of heart disease, type 2 diabetes, and obesity, the latest report from the World Health Organisation shows.

Despite rolling government campaigns – and the rise of #fitspo – there has been no improvement in the global rates of physical activity for 15 years, found the first study to estimate global physical activity trends.

More than one quarter of the world’s adult population (1.4 billion people) were not active enough in 2016, according to the report published in The Lancet Global Health on Wednesday.

Australian ranked 97 out of 168 countries included in the analysis. Just over 30 per cent of the Australian adult population weren’t active enough, with Australian women more likely to be inactive than men (33.6 per cent versus 27 per cent).

Overall, one in three women (32 per cent) and one in four men (23 per cent) globally do not get enough exercise, highlighting a need to offer safe, affordable and culturally acceptable interventions to physical activity among women globally.

WHO’s recommended levels of physical activity are at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week to lessen the risk of non-communicable diseases including cardiovascular disease, type 2 diabetes as well as some cancers.

High-income countries have levels of inactivity that are more than twice as high as low-income countries (37 per cent versus 16 per cent).

Inactivity rates rose 5 per cent in the wealthier countries over the 15-year period, found the analysis of 358 population-based surveys that canvassed self-reported activity levels including incidental exercise at work, home, travel and leisure time.

Four countries reported more than half their adult population were not doing enough physical activity: Kuwait (67 per cent), American Samoa (53 per cent), Saudi Arabia and Iraq.

About 40 per cent of adults in the US were not doing enough exercise. The same was true of 36 per cent of adults in Britain and 14 per cent in China.

New Zealand and the US were among the countries with the highest increases in inactivity over the 15-year period.

The countries with the lowest levels of insufficient physical activity in 2016 were Uganda and Mozambique (6 per cent).

Some countries did improve significantly. Inactivity levels dropped from 26 to 17 per cent in east and south-east Asia, largely influenced by China’s recent enthusiasm for exercise, the authors said.

“Unlike other major global health risks, levels of insufficient physical activity are not falling worldwide, on average, and over a quarter of all adults are not reaching the recommended levels of physical activity for good health,” warns the study’s lead author, Dr Regina Guthold of the WHO.

Office jobs, sedentary and tech-heavy leisure activities and motorised transport were likely driving the higher levels of inactivity in wealthier countries, while lower-income countries were more active by virtue of physical labour and fewer motor transport options, the authors said.

Dr Guthold said countries needed to better implement policies designed to increase physical activity.

Heart Foundation spokesperson on physical activity, Adjunct Professor Trevor Shilton, said the Australian findings were disheartening.

“This study shows that the message about the importance of physical activity still isn’t getting through to many Australians, and there is much room for improvement,” Professor Shilton said.

“It is vitally important that we take notice of this research, because physical inactivity is a risk factor for heart disease, which continues to be the leading killer of Australians,” he said.

In August, the Australian government launched its “Move It Aus” campaign, aimed at coaxing Australians away from their screens to “Find Your 30”: 30 minutes of heart-rate-raising exercise.

The Australian Sports Commission described Move it Aus as “Life be in it 2.0”, referring a similar campaign launched in the 1970s.

This article was originally published in The Sydney Morning Herald by Kate Aubusson

Looking to change your own #fitspo?

Come train with me live at KERRIE FITNESS or download your digital class at www.kerriefitness.com.au.

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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