Kerrie Fatone Health Coach in Geelong, Victoria | Nutritionist

Kerrie Fatone Health Coach

Locality: Geelong, Victoria

Phone: +61 413 929 702

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer
• Nutritionist

25.01.2022 Reconnect... Water is a great way to reset and reconnect Get your feet into the sand or the surf and notice how good you feel - how well you sleep and how your energy lifts.... @archer.chamberlain #13thbeach #grounding #energy #myboy #grateful #nature #health #healthwellness #healthwellnesscoach See more

24.01.2022 ENDURANCE!! . 4 min rounds x 8 rounds ... Got these juniors fully awake pretty quick today! they had to beat the 4 min clock!... #juniortraining #fitness #endurance #healthwellness #health #personaltrainer #personaltraining #ptgeelong See more

24.01.2022 ‘Healthy bars’ and their marketing trickery

24.01.2022 THE QUICK FIX! Another year another promise to lose kilo's quick! Be careful with what you sign up for...... Science and experience has proven that people make a New Years resolution to get into a healthier lifestyle, get to the gym and lose [X] amount of weight, and by 9th February it's all out the window. Diet and exercise is NOT the only thing that's involved with losing weight! Hormones are a huge contributor, slow metabolism is another and training harder, longer and in a situation where you think this is the answer will only harm your body more. To eat less is only adding more problems to the equation and by mid year your energy will be so low along with your mood you'll be worse off than when you started. Following structured meal plans that are made for a 'general' group - is not the meal plan you should be on - does it ask questions of previous diets, hormone concerns, level of stress you have in your life???? No it usually just asked for what current weight is then your goal weight!!! - What sort of questionnaires are they???? Do you have kids, do you work shift work, do you sleep well, have you had an eating disorder, what's your current diet like, do you take supplements? All of these answers can help a professional coach to understand WHERE it is you need guidance, has your lifestyle created a digestive problem, etc? You choose - a lasting result or the quick result! #health #healthcoach #healthwellness #diets #weightloss #lifestyle #healthylifestyle #holistic #wellness #personaltraininer #personaltraining The way to change how you think and feel is through the nervous system - to stop getting more stressed about changing everything you did, to changing some things you do gradually, staying calm and keeping your nervous system nurtured. This powerful part of your brain is what can make or break your focus on the New Year resolution so to speak. You will feel and think better if you stay calmer, because the small changes makes more of a difference instead of big bold changes all in one go!

23.01.2022 THE MEDICINE INSIDE THE CANNABIS PLANT The reason the cannabis buds are so precious is because of the hundreds of active chemical compounds within the cannabis plant that we can use for medicine. These compounds include cannabinoids, terpenes, and flavonoids, and all of them work together to provide us with the medicinal benefits that are still be discovered on a daily basis.... THC and CBD are both cannabinoids, and are the more prevalent and well-known compounds in the cannabis plant. THC is famous for its intoxicating effects and it’s also known for having a deep reservoir of healing benefits, such as relief of pain, nausea, mood enhancement, and reducing inflammation. CBD is quite the fad at the moment in loads of products - it’s THC’s non psychoactive sister molecule, and again the molecules inside the plant is very beneficial, to help soothe pain, anxiety and inflammation. The whole cannabis plant is getting closer to legalization in many more places around the world.

23.01.2022 BOOK REVIEW: The biology of belief. This book is more relevant now than ever before! After a year like this - I'm working with new clients to help their health journey and included in this is more positivity in themselves and around them.... If we keep saying it was a shit year (yes for some it's been horrendous) we will keep negative thoughts in our bodies and as they say "Issues stay in our tissues"! This has the ability to manifest into illnesses we do not wish upon. - Positive perceptions of the mind enhance health by engaging immune functions, while inhibition of immune activities by negative perceptions can precipitate dis-ease. - Those negative perceptions can also create debilitating, chronic psychological stress that has a profound and negative impact on gene function. - Happiness fuels success, not the other way around. - Simply stated, success doesn’t bring happiness; happiness brings success. Have a read of my book review as Dr Bruce Lipton breaks down some interesting studies and new age science. https://kerriefatone.com.au/book-review-the-biology-of-bel/ If you'd like to work on your Wellness journey, then reach out - I am taking new clients in the New Year. '2021: The Year of Wellness'

22.01.2022 Cholesterol You have large particles and small particles that can make up your cholesterol. When you get a test for cholesterol think of it as the ‘weight’ of your cholesterol, it doesn’t differentiate between the large and small particles of cholesterol and you may have more larger ones than smaller ones or the other way round, and this make a big difference to know if you’re a candidate for heart disease or not.... You cannot tell this from a regular cholesterol test. The big particles are like big beach balls that are soft and would not harm you if they hit you, whereas the small particles are like golf balls, very hard and could knock you out if they hit you in the head. The small particles are the dangerous ones as when they knock up against arteries and cause the plaque to develop and cause heart attacks. You cannot tell this from a test, you could have small or large LDL or small or large HDL, and small or large triglycerides (big ones the problem in this case). It’s good to know what’s what through particle size testing to help you separate this information. This gives you the best profile. Lifestyle can help these particle sizes, there's a genetic component and then there’s the metabolic syndrome. If your diet is full of carbohydrates and processed foods, alcohol etc that ends in insulin resistance and causes an unhealthy metabolic rate. Diet has a huge influence on many parts of our health, and we can change the path in which we are going on, it doesn’t have to stay the same, and it doesn’t have to be the same as your parents etc, we are able to change this through epigenetics. If you need help with diet changes, reach out and start 2021 with fresh energy.

22.01.2022 TEACHING... Learning something new everyday helps me to be a better coach. Learning more about nutrients that assist our amazing bodies.... Understanding how some foods are not the best for some of us, yet for others it’s good to include. ‘Diets’ are so 90’s - understanding your body is so much better time invested in your health than buying a ‘meal plan’. I think we’ve had a fair share of ‘rules and restrictions’ of late ... So in line with the ‘new covid normal’ how about you learn ‘new information’ about your body through Health Coaching - this is where I work with clients to help them understand their behaviours and then help them work on better behaviours with the end goal of a healthier life. It’s not all about salads - it’s about fuelling your body with what it loves, to give you the mind and body you have set in your imagination. It’s about good health practice and balance. We’ve all now realised life can throw anything at us, and things can change in an instant - life is too precious... don’t spend most of your life with no energy, low moods, short tempers, and punishing yourself through either starvation or abuse towards your body (eating less and exercising more). Learn about your body and how small steps makes big changes. - leave the 6 weeks shred to others. I don’t know many people that stay happy 6 weeks after it’s finished - they always seem to still be chasing something else! . . #health #healthwellness #healthwellnesscoach #newnormal #coach #support #personaltrainer #personaltraining #supportlocal #geelongbusiness See more

21.01.2022 TUESDAY NUTRITIONAL TIP: QUESTION . What would this meal be: - breakfast?... - lunch? - dinner? . ANSWER: any ! This meal contains: - protein (eggs) - good fats (avocado, eggs) - carbohydrates (spinach, mushrooms) . We need to get away from ‘marketing’ form of meals... This is where people become clouded with ideas in what to eat. . When I discuss healthy options for breakfast with clients they get stuck on thinking - eggs and bacon - fruit and muesli - ancient grains cereal (more on this later) .... Then they can’t think of anything else... However we can have chicken and vegetables for breakfast, soup, dinner leftovers.. . The focus to a healthy meal is to keep it nutrient dense with good protein, fats and complex carbohydrates to help nourish your body. . When you construct each meal this way you are successfully eating healthy. . Please don’t get sucked into marketing mayhem on boxed cereal for breakfast, a muesli bar for morning tea, and just salads or whatever for lunch... . Companies like to make you purchase their highly profitable products but are not nourishing you’re body, only nourishing their bank accounts. . If you’d like help with getting into a healthier lifestyle without the ‘marketing rules’ then DM me. . #healthy #healthwellness #healthwellnesscoach #protein #wholefoods See more

20.01.2022 Most effective workouts for metabolic health

20.01.2022 CHERISH Today I wish my brother a heavenly 49th birthday I always remember December being such an exciting month, knowing that after Wayne's birthday we only had 2 weeks and 2 days till Christmas.... Now the month of December feels a lot different, it has a feeling of emptiness and something missing. This year has been a year of separation and despair for many people, and my heart goes out to those that have lost loved ones and/or themselves. Wayne taught me many lessons, and the biggest one was to not get hung up of what you cannot control. This year is a huge example of that, we all lost control in some way - and that's ok. It makes us more resilient, and for those that feel lost, it helps them to reach out for help, or for others to notice people need help. This year has brought out some ugliness, but has also brought out some amazing creativity and compassion. Health is a passionate area of mine, and I feel this year needed to happen to help people slow down and take care of their health, when they could see when an out of control virus could take people down. People got to sleep in due to not having to travel to work, people got to spend time with their children. - It may have been stressful at the time, but now we're through it I feel we have embraced it. Whilst Wayne is in heaven enjoying all the things he loves, I know he is beside us all here to help guide us through tough and empty times we all feel on different days and months. Kindness brings kindness and I feel we all need to be kind to one another and more so to ourselves. Let's turn a new leaf in 2021, and let 2021 be a year of wellness. Happy birthday Bro - I miss you more each day and I hope that your spiritual presence fills the emptiness this year #missmybro #happybirthday #heavenlybirthday #heaven #family #health #healthcoach #wellness

20.01.2022 ASTHMA 3 things you need to know about magnesium and asthma 1. Research shows that many patients with asthma and other bronchial diseases have low magnesium.... 2. Many drugs in the treatment of asthma cause a loss of magnesium, only making symptoms worse. 3. Patients treated with simple magnesium supplementation report marked improvement in their symptoms. Asthma finds its easiest victims in children under 10 and is twice as common in boys and men, although it affects about 3% of the general population. Magnesium is an excellent treatment for asthma because it is a bronchodilator and an antihistamine, naturally reducing histamine levels in the body. It has a calming effect on the muscles and the bronchial tubes and the whole body. Without magnesium, asthma would become chronic, especially if the various triggers are not eliminated; even the fear of an attack can magnify the emotional component. Conventional allergy shots have been used for decades to try it to trick the body into accepting irritating allergens but often do not work, especially when the condition is due to nutrient deficiency. Study showed a correlation between intracellular magnesium levels and airway spasm. The investigators found that patients who had low cellular magnesium levels had increased bronchial spasm. This finding confirmed not only that magnesium was useful in the treatment of asthma by dilating the bronchial tubes but the lack of magnesium was probably a cause of this condition. A study established that a lower dietary magnesium intake was associated with impaired lung function, bronchial hyperreactivity, and an increased risk of wheezing. Investigators concluded that low magnesium intake may be involved in the development of both asthma and chronic obstructive airway disease. More about Magnesium in the book : The Magnesium Miracle , by Carolyn Dean MD. Brilliant information about how magnesium holds us together. #asthma #breathing #magnesium #themagnesiummiracle #health #healthwellness #healthwellnesscoach

20.01.2022 Women coming into their perimenopausal stage in life struggle with weight gain and feel that running is the key to get this weight off! This can be the thought of many people unfortunately and they feel cardiovascular training is the answer. People believe when you train you add more calorie expenditure per day on top of their RRE (resting rate energy) through basal metabolic rate (BMR).... Say your RRE burns 2000 calories then they add 300 calories through exercise, making your expenditure 2300 calories for the day. People think you can eat the extra 300 calories. They think of the metabolism as a calculator - not so unfortunately... Let’s understand whyread my latest article in my bio. #health #fitness #cardio #training #weightloss #healthwellnesscoach #womenshormones #hormones #women #workingwithwomen

20.01.2022 HORMONES... Most women know instinctively that their hormones influence their weight. But here’s the thing It’s not the hormones you think. Yes, it is true that estrogen and progesteronethe hormones most intimately related to your menstrual cycleare important but what many women think is that estrogen and progesterone are the most important fat-burning and fat-storing hormones... They aren’t. Insulin, cortisol, thyroid, and your adrenals are all more important when it comes to fat loss. Read my latest article https://kerriefatone.com.au/womens-hormones-and-the-weight/ to learn more and if you'd like to work with me in 2021 on helping heal your hormones or work to a program that will help improve your mood, energy and weight concerns - reach out.

18.01.2022 ADRENALS... When you keep abusing your body expect a crash... #womensupportingwomen #womenshormones #health #healthwellness ... #healthwellnesscoach #ptgeelong #personaltrainer See more

18.01.2022 ALCOHOL AND SLEEP... Let's be honest for some this has been a big part of their lives whilst in lockdown - and I understand the frustration and the need - however this is a huge blocker to your health, mainly because it blocks your sleep that is THE most IMPORTANT part of health improvement and general health. Many people use alcohol as a sleep aid - it’s anything but an assistant to sleep.... Alcohol is a class of drugs that's sedatives and sedation is not sleep. What you are doing when you are using alcohol to get to sleep you are knocking your cortex out. Alcohol will fragment your sleeps, you will have tiny awakenings throughout the night and this gives you a rubbish sleep. You don’t feel restored. You may not realise you are waking up, and this is how alcohol is bad at fragmenting your sleep. Alcohol also affects - blocks your REM sleep (dream state) and REM sleep is critical for emotional first aid, provides overnight therapy, and alcohol blocks this sleep stage. While you may be 'eating' well or exercising more - people try to marry this up to having allowance to drink... But this is your biggest blocker to getting great sleep, to help recovery, grow lean muscle and help improve your metabolic rate... It comes back to your trigger of why you need the glass of wine or beer? It's helping fix the trigger in the first place, because if you don't fix this all the rest is null and void in your journey to a healthier life. Alcohol can have its place, but to rely on it for helping you sleep - you've got that VERY WRONG.. If you need help with your triggers and putting into place something more beneficial - then reach out and we'll see what we can do to get your mind into a different place. Use the 'new normal' to start your 'new beginnings'. #alcohol #health #healthwellness #personaltrainer

17.01.2022 FUN FACT: There are two sexes of cannabis - male and female. The larger flowers (or buds) and the resin needed to produce CBD oil and all other forms of cannabis medicine come from the female cannabis plant only.... The mae plants produce the pollen that pollinates females to create new seeds, bud males do not produce flowers themselves. The males are useful in the case of industrial hemp fibres (to make clothing, rope, and textiles) but not for medicine. Many cannabis growers focus on growing female plants only, and clone female plants in order to be sure their crop is all female. If a male pops up, it has to be removed immediately so it doesn’t pollinate the females. If pollinated the females will focus most of their energy on producing seeds rather than the coveted buds. Therefore the male plants have to be separated and discarded, so the unfertilized females can have the space to bloom to their fullest potential. Discovering whether your cannabis plant is male or female is called sexing the plant, and it’s easy around 4-6 weeks old. Males grow pollen sacs, and female plants sprout tiny white hairs called stigma and then they will begin to produce large buds with sticky resin. [Learn something new everyday]...

17.01.2022 This will help you enter next year without having to feel that you have to be strong, you have to be a certain way. "Issues lie in your tissues" and if you stay uptight, put on a face or persona to others, you put pressure on the cells in your tissues, causing internal issues and inflammation. Release and have emotional agility.... I read this wonderful book especially in times of today it's well needed. This head into 2021 with new ways and new ideas xx

17.01.2022 GREAT QUESTION! When people get fixated on losing weight - some can go about it the wrong way by just looking at a number on the scales. What is better is to increase muscle mass to help create better metabolic rate and burn the unwanted body fat.... This may not show on the scales due to losing body fat and gaining muscle. Learn more in my latest blog: https://kerriefatone.com.au/what-is-the-difference-between/ . . #health #healthwellness #bodyfat #bodyfatloss #personaltrainer #personaltraining #supportlocalbusiness See more

17.01.2022 Menopause The hardest thing about menopause is the change in our bodies and our minds. We see our bodies changing in front of us every week, and to many it’s not nice. We are becoming softer and flabbier all over and we just watch our fat distribution shift from our thighs and butt to our midsection.... Three main reasons are: 1) Insulin levels rise This is because insulin makes the female body more insulin sensitive and when it’s gone, insulin resistance sets in causing increased hunger and increased fat storage. 2) Cortisol impact rises This is because estrogen and progesterone are anti-cortisol hormones and without them the menopausal female becomes exquisitely sensitive to stress. 3) Dopamine, serotonin and GABA levels change. These brain chemicals are closely tied to estrogen and progesterone. They impact mood, hunger and cravings. This makes it more likely a menopausal woman will eat more and feel less satisfied all during a time where any extra calories will be stored in the middle of the body. Perimenopause, Menopause and Postmenopause it’s not one thing it’s in fact three things. If you would like to live through this life cycle understanding the changes, adapting diet and lifestyle to support this change, then the Healthy Hormone program will be a great start. It not only helps you understand the body, you get an overall lesson on how ALL the hormones intertwine and react to all external situations. Make your 2021 The Year of Wellness #menopause #healthyhormones #health #healthwellness #healthcoach #hormones #healthylife #2021theyearofwellness

17.01.2022 GENTLE EXERCISE BENEFITS... Hustle - Run - Grit Living each day abusing your body by pushing it, judging it and disconnecting from it won’t get you to far!... Check out my latest blog https://kerriefatone.com.au/more-benefits-of-gentle-exerci/ about why we need to delete the ego and take time out to incorporate gentle exercise into your week. You recharge your phones everyday yet you don’t recharge yourself . . #health #healthwellness #fitness #personaltrainer #personaltraining #meditation #yoga #walking #ego #letgo #honor #exercise See more

16.01.2022 MONDAY MOTIVATION... 50m Plates push 5 calories Echo (Eddy) X 5 rounds ... Get those legs burning! If you’d like a great leg session or all body workout to change up your jump squats or skaters routine and give your body some challenges over the last weeks of lockdown. . #mondaymotivation #legworkout #legs #personaltraining #personaltrainer #ptgeelong #healthwellness See more

16.01.2022 FUN FACT: Macadamia nuts helps weight loss! Macadamias contain a unique monounsaturated fatty acid called omega-7, which contains an amazing acid, when it comes to battling the bulge!! Omega-7 has been shown to reduce insulin resistance, lower blood sugar, suppress fat storage, reduce LDL, raise HDL, and be a powerful suppressor inflammation.... It even helps build collagen - great skin and hair product. This omega-7 is also found in deep sea anchovies (for those of you that enjoy anchovies!) #omega7 #health #healthcoach #healthwellness #nutrition #macadamia #weightloss #coach #health #healthylifestlye #healthwellnesscoach

14.01.2022 DOPAMINE Certain foods are made with certain combinations - fat, sugar and salt. These make it really hard to resist - even to the point of addiction.... It’s sad when we need food to survive, so it’s hard to change some food habits when it is addictive. Certain foods have an addictive type personality and there are certain foods that we find very hard to resist and it’s because of the way they are designed and this has been done intentionally. Certain combinations of food will spike a hormone called dopamine, which is a chemical in your brain. Dopamine gives you a feeling of intense reward but it’s also called the learning molecule because what dopamine does is helps teach you to repeat that same behaviour over and over again. To the point salted caramel didn’t exist years ago and now people start to salivate over the thought and this is a dopamine's job to condition yourself to that dopamine release when you eat this particular food, but more so you release this on the thought of eating this food - then you go and hunt it down. We need to understand the power of hormones and the way food is engineered and if you know this you stop being hard on yourself thinking you have a lack of willpower. This is where skillpower comes into the mix - build your skills and tool box to help move you forward in 2021.

13.01.2022 YOUR POWERFUL BREATH If we breathe more we think we will have more energy. However if we breathe over our metabolic needs our bodies have to struggle to get oxygen because we are causing such vasoconstriction.... You can breath 30 or 40 breaths and you’ll feel some tingling in your fingers, some lightness in your head, that’s not from an increase of oxygen - it’s from a DECREASE of oxygen to those areas. The way to get the most energy in breathing is to breath LESS, because by breathing less we will be breathing in line with and more closely with our metabolic needs. Vast majority of us are breathing way too much - like so many of us are eating way too much. Our bodies want to operate at the state of EFFICIENCY , so we should be giving them the amount of oxygen they need, not constantly forcing them to work to get oxygen and air into the lungs just to push it back out without any use of it. So when we breathe very quickly (average rate atm of approx 20 breaths per minute) we use about 50% of that air - if we breath slowly at around the rate of about 6 breaths per minute (deeper breaths) we use about 85% of that air. 35% difference over the day even when working out, doing your work, thinking - this is going to make a huge difference. This is FREE to help our health yet people look to all these fancy full on programs to lose weight and feel better! 2021 - The Year of Wellness slow down your breathing. PS. Great book to read is Breath by James Nestor #health #breathe #breathing #healthwellness #breath #weightloss #energy #personaltrainer

12.01.2022 PLYO JUMPS... Great to incorporate into your workouts. Be sure to take your time with each one and work through it from bottom to top. ... Stand tall at the top of each one releasing the back and the hip flexors. Plyo jumps are a skill just like squats and deadlifts so take your time to work on technique. Jumping to fatigue causes INJURIES so be careful - don’t get mixed up in the hype! Enjoy each one and enjoy your achievements Happy Friday . #boxjumps #plyometrics #plyo #plyobox #verve #personaltrainer #personaltraining #healthcoach #healthwellness #health #supportlocal See more

11.01.2022 MYTH: You can’t rehabilitate your metabolism. Once it’s slow it is slow. Fact: Your metabolism is extremely responsive to diet, exercise and adrenal function. Getting your adrenal into tip-top condition can work wonders with resetting your metabolism and then keeping it healthy.... Learn this through my reset program which helps educate you about insulin resistance and correct metabolic flexibility through exercise, diet and recovery. See Reset program info link in bio. #health #womenshealth #metabolic #metabolism #healthylifestyle #personaltrainer #personaltraining

11.01.2022 OMG *long read but very important for everyone ESPECIALLY MUMS I just looked through Archers year 8 Food studies book and nearly threw it in the bin!!!... He and many other school aged kids are going to be taught by Australian Food Guidelines that are sponsored by big food companies the most OUT OF DATE information you can get I’ve highlighted just an example of this and I’ll paraphrase some new science information by Dr Cate Shanahan plus other leading scientists and professional that do not have endorsements with anything to bring to you the real findings as to why our nation and world problems are dealing with diabetes, cancer, Alzheimer’s etc... Vegetable oils contain mostly heat sensitive polyunsaturated fats. When heated, these fats turn into TOXIC compounds including trans fats. When hearing these oils they are worse than trans fats! Yet this book suggests these as servings SCIENCE ALERT: - saturated fats (which they say to stay away from book ) CAN TAKE HEAT. They can resist a kind of heat related damage called oxidation. (Too much oxidation causes cell damage leading to cancers ) Thanks to their shape, saturated fats have no room for oxygen to squeeze in, and even high heat can’t force these tough molecules to be more accommodating. Monounsaturated fats have room for just one oxygen molecule to sneak in.. Polyunsaturated fat has two phases where chemical reaction takes place, which makes oxygen not twice as likely to bind with the fat molecule, but BILLIONS of times more likely Here’s cell damage at its best!!! So you eat this afterwards these distorted, mutated fatty acids reproduce inside of you leading to free radicals (the bad guys!! A gang a bad fats!!) They kill good bacteria leading to gut and digestive issues, brain fog, weight gain, early man boobs, period changes - interferes with normal metabolic function!! It goes on and on!! I’ve got so much more science on this it’s too long to post believe me. COCONUT OIL :in this book they say to stay away from, yet it’s heat resistant and is safe. CHOLESTEROL: this has been updated in the science world with the size of particles being the more important factor not the reading of HDL or LDL - if you have large particles (like a beach ball) these are soft and harmless, yet if you have small hard particles (like a golf ball) these are damaging. So saying saturated fats cause cholesterol and foods like pizza and donuts can cause damage - no shit - it’s the sugar and refined carbohydrates or the vegetable oils NOT the good saturated fats!!! No wonder we have a generation of sick kids My biggest tip: buy traditional butter blocks, no spreadable butters or margarine - these spreads (which they recommend) are killing cells in you and your child!! Please keep to olive oil, coconut oil, ghee or butter to cook in If you want more info please reach out

11.01.2022 SUMMERTIME SUN... With many bad sunscreens out on the market harming our cells with toxic chemicals here is some information about how to SUN effectively and providing our hormones with natural light. Many people over sunscreen, causing damage to our skin.... Andy Mant - educator on light and sunshine explains how we should work with the sun and recover effectively each day. Perfect time not to use sunscreen - Each day, wake, watch the sunrise when UV light is low - producing more melanin which helps absorb UV, then when you go outside later on during the day and you don’t burn due to the melanin you produce. The melanin acts as an absorber of UV so it helps fitler it - the more melanin you have, the darker your skin goes. Then you don’t need to use sunscreen (unless you are intending to be out at the beach all day!). No sunscreen or sunglasses watching sunset helps to restore it. Each night allow your skin to go into repair mode - it’s own circadian rhythm governed by light and dark cycles; Outside it’s in its active : Inside it’s in its recovery and repair mode from the day . Darkness puts the skin into recovery mode. Come inside after a day in the sun - put salt lamps on, darken your rooms - (turn off artificial lights) so we can repair and recover. The reason why we age more quickly is because we stay under bright lights all the time. Chemicals in the sunscreens are not working ! This is because sunscreen allows people to be out in the sun longer than they need to be. FACT: Animals active during the day, in the early mornings and evenings and seek shade during high UV - Whereas people are missing the morning sunrise they miss producing melanin and are only getting out in the middle of the day with sunscreen on and then you’re not taking on UV light correctly. Once people overstay in the sun, they come inside but not into darkness. They’ll sit under artificial light, meaning they will have NO recovery. Get red light - block blue light and you shouldn’t burn, peel and go white again. Be smart this summer everyone and tackle the sun the right natural way. #health #sun #summertime #melanin #healthwellness #healthwellnesscoach

11.01.2022 THE BIG BAD OILS.. I was looking through my sons school book for Food studies, and I saw that the under the FATS chapter they first of all promote the Australian Guide to Healthy Eating by saying we need to be incorporating UNsaturated fats in the diet because they are an important source of essential fat-soluble vitamins. I agree with the avocados, nuts, seeds etc - but not the vegetable or sunflower oil that they list as servings, plus the spreadable version which have more... damaging oils in. (I've explained the polyunsaturated information in my article - see in linktree bio). They do explain that the foods such as burgers, pizza and biscuits etc contain these saturated fats that we need to stay away from - it's not the saturated fats it's the sugar and refined carbohydrates in these foods that are the culprit. Please read my latest article in bio where I have pulled information from Cate Shanahan's well researched book to help you understand why it is extremely important to eliminate the right oils and incorporate the right fats into your diet. No wonder we have sick children in this world, when they are taught this information that is purely lead by companies that help endorse their unhealthy products as 'healthy' by having muscle power of big corporations! This is not right that kids are taught this is school, even mentions what leads to cholesterol problems, but that too has new science out - which I'll get into another time!. I wish the health system was up to date and I hope smart children question this #newscience #health #healthsystem #healthcoach #goodfats #badfats #healthwellness #healthylifestyle #teach #learn #educate

11.01.2022 SALT WATER Ocean water has rich minerals containing nutrients that our skin needs including : - magnesium - potassium ... - calcium - selenium - sodium - Sulfur If you have an acne flare up (teenagers) it will help them disappear in salt water. If you have eczema or psoriasis this can improve from the salt water rich in magnesium. No wonder we love our summer holidays at the beach to help our skin and fill our bodies with much needed magnesium that helps to lower stress and get us ready for the year ahead. I hope you enjoy your time at the beach, soaking up the sun and sinking your feet into the sand to give your body the natural benefits of grounding. . snaps by me with my #canoncamera . #holidays #myboys #oceangrove #summertime #summertimevibes #health #healthwellness #healthwellnesscoach #healthylifestyle #salt #magnesium #personaltrainer #personaltraining See more

09.01.2022 BEYOND HEALTHY EATING Following a eating plan is one thing, but - if you’re eating foods you don’t like because it’s on the plan. - if you are eating on the run - if you are eating late at night ... .... No matter how healthy you are eating - the actual food is not what it’s all about It’s about your state of mind and your ability to understand how it works within your body and how it helps to nourish your body and cells. Eating healthy to lose weight and eating healthy to live longer even changes.. So if you’re wanting to understand more read my latest article for a few tips : https://kerriefatone.com.au/beyond-healthy-eating/ If you’d like help in person for an individual plan and focus points please feel free to DM to start your healthy eating and beyond. . . . #health #healthcoach #healthwellness #healthwellnesscoach #eatingplans #workingwithwomen #womensupportingwomen #hormones #woman #personaltrainer #personaltraining #ptgeelong #geelong See more

09.01.2022 FULL SPECTRUM CANNABIS THC and CBD may be the stars of the show when it comes to the cannabinoids, but there are hundreds of active compounds (cannabinoids, terpenes, and flavonoids) in the cannabis plant, and all of them work together to make it the healing powerhouse that it is. These compounds work together to produce stronger medicinal effects than when isolated - this is called the entourage effect.... The entourage effect is the reason getting "full spectrum" or "whole plant extract" matters when it comes to the medicinal and health enhancing effects of cannabis. The molecules within the plant complement one another's strengths - they boost each other up. Like with all our plant food: Whole foods are those that nature provides, with all their edible parts. Fragmented foods are missing some of their original parts (processed foods). "We are programmed to survive on what the Earth provides. When you eat a fragmented food, your body is out of balance, searching for the rest of it." : Dr Colbin. Cannabis works the same way - whole plant extracts have a more significant effect (also meaning a lower dose when having full spectrum). Always research to understand the way cannabis works and what you would need for healing properties.

09.01.2022 INSULIN RESISTANCE: Women with insulin resistance experience carb cravings, fatigue and weight gain. Their cells are starving for energy, even when plenty of glucose is available in the blood.... We create insulin resistance (that makes it harder to lose weight) because when we eat starchy and sweet foods it raises your blood sugar levels very quickly. In response, your insulin levels surge to remove that sugar from your blood and get it into your cells. If this happens occasionally, there’s no problem. But if your blood sugar - and therefore your insulin - spikes too often, your cells respond by decreasing the activity, causing the insulin to be resistant to doing it’s job. Eventually, this prevents glucose from getting into your cells. You end up with chronically high blood sugar, even as your cells are deprived of the energy they need to function. To reverse this it’s better to eat foods that allow for a slower, gentler rise in insulin levels because it takes more time to digest - whole foods rich in protein, complex carbohydrates and nutrients. WHAT HELPS: Exercise can help or prevent insulin resistance because it increases the insulin receptors on your cells. Intermittent fasting is also a great way to help by allowing the body to rest from digesting foods. Reducing your stress levels and stress triggers are very important for the cells to recover also. If you'd like help with hormones reach out and send me a message, or check out the Healthy Hormone program https://kerriefatone.com.au/healthy-hormones/

08.01.2022 MYTH: It doesn’t matter what kind of food you eat, as long as it’s low fat or low calorie. Fact: Different food has different impacts on different body types. The quality of the food is crucial, since food speaks to your genes. ... If you don’t address the hormonal imbalances that are driving your weight gain, just reducing caloric intake won’t help. Your body will continue to produce cortisol, a hormone that drives your body to hold on to fat, as well as create other metabolic imbalances. Work with a coach to find out how to nurture your hormones and fuel your body right - especially if you have hormone concerns. #metabolic #metabolism #health #healthwellness #hormones #diet #hormones #healthprofessional #personaltrainer #personaltraining #wellness

08.01.2022 HEALTH & FITNESS INDUSTRY... There are many sides to this industry... 1. Aesthetic : the way we look... 2. Functional : the way we move and the energy we have 3. Health : what is healthy and what is NOT so healthy. 4. Fitness : relates not just to speed and endurance, this relates to MENTAL fitness. My job is to help people understand HOW their body works, not just LOOKS. I learnt a lot in my figure competition on how amazing our body is, (6 weeks difference from the top photo to the bottom photo) and how it responded to diet and exercise, but I have learnt more now (over the past 6 years than in the previous 14 years) about mindfulness, breathing and nurturing. How to work with hormones, stress and recovery. There is a lot out in the "Fitness" industry that is very unhealthy and misleading. This can be extremely damaging to many, and people become very unhealthy in their mind! I work with many women to help them learn about the importance of overall "health". DM me if you would like help with your health journey... #health #healthwellness #healthwellnesscoach #fitness #aestethic #women #girlsthatlift #weightlifting #girlsthatliftheavy #strong

08.01.2022 2021 : The Year of Wellness... Everyone focuses on the 'diet and exercise' component and to be quite honest it's like groundhog day... Learn more in 2021 about the entire Wellness circle, and not be chained to a 'diet' in the new year, learn all the other characteristics to wellness like:... - Everyday billions of cells in your body wear out and need to be replaced. EG: the entire cellular lining of your gut is replaced every 72 hours. In order to maintain this continuous turnover of cells, your body needs to expand a significant amount of energy daily. - Cells gravitate to nutrients, like humans gravitate to breakfast, lunch and dinner. - If you're not eating the right nutrients to heal and help your body this can cause distress in the body and the 'diet' you are on, will not be beneficial. Knowing what supports the cells, and improves cell functioning can make your choice of food a different journey to that of desperately trying to lose weight. With a shift of focus and an understanding of other attributes such as how stress shuts down your body, ( 2020 say no more!) support and healing is more important than 'restrictive diets'. So how one 'diet' worked for you before, may not be the one you need now due to cell changes. Come join me in becoming a master at your wellness.. Have a monthly focus other than 'food' and 'restricted diets' - make 2021 about many other Wellness specialites .. Make 2021 The Year of Wellness.. #health #healthwellness #healthwellnesscoach #2021 #theyearofwellness #knowledge #wellness #support #healthylife #livingahealthylife

08.01.2022 THYROID: THE METABOLIC MANAGER Thyroid hormone, secreted from the thyroid gland, helps to manage the body’s metabolic processes, including your fat-burning potential. It is like the thermostat on your metabolism. This hormone is also keenly sensitive to your daily lifestyle choices, including: ... sleep (how long and how deep) nutrition (types and amounts) stress (acute or chronic) exercise (longer moderate intensity or shorter high intensity.) Find out more by clicking on the latest blog in my bio tree. Don't be set up for rebounding weight gain this year. #health #weightloss #noweightgain #noreboundingweight #hormones #womenshormones #coach #personaltrainer #personaltraining #smallbusinessgeelong #wellness

07.01.2022 JUNIOR TRAINING - What to be aware of... I find juniors start to categorise certain achievements to equal being fit - eg: you run all the time or a certain distance makes you fit. This is not something juniors should be measuring as a ‘fitness level’.... Juniors that do not like to run feel defeated and hopeless and discourage them to try. - Make it fun - Keep a variety - Keep it simple - Let them decide - Don’t live your life through them Read my latest article https://kerriefatone.com.au/what-to-be-aware-of-with-junio/ or check out my junior programs https://kerriefatone.com.au/services/junior-training/ for these upcoming school holidays. #juniortraining #personaltraining #grouptraining #juniors #supportingjuniors #wellness #ptgeelong #schoolholidaytraining #preseason

07.01.2022 Sugars replacements If you want to have sugar, have sugar itself, maybe coconut sugar being better, or honey is naturally good. Monk fruit sweeteners have no calories and do not seem to affect the metabolism or cravings so long as moderation is the key.... Stevia if it’s whole is ok, if it’s stevia plant, not good in extract which is made by Coke or Pepsi truvia these are chemical projects which are extracting components that maybe where a beneficial component of stevia but have been removed from the roots. - you don’t want this version. Sugar alcohols - avoid as much as possible due to digestive issues such as irritable bowel, gum that have sorbitol has been known to cause irritable bowel and if you chew on all day this can be a problem. Aspatan is terrible and correlated to obesity, diabetes and damages your microbiome. They are more concentrated than sugar, they hijack your brain chemicals, they keep you coming back for more. They hijack your taste buds and fresh berries won’t taste sweet. High fructose corn syrup is very concentrated and again causes damaged liver and leaky gut but the volume of sugar that is in small amounts of this syrup. This will make you more inflamed everywhere and especially in your intestinal lining. It will cause diabetes, obesity and as said fatty liver. This is a poor quality product that does not help your health. Call to action: If you want to add sugar to your tea, or coffee just use normal sugar. If you are baking see if honey can be a substitute? #sugar #diet #health #healthwellness #coach #weightmanagement #workingwithwomen #personaltrainer #nutrition #gutissues #diabetes #obesity

06.01.2022 JUINOR TRAINING SESSIONS . So much fun this morning... . @chloeingles_ @amyingless @_sophiieford @sarah_ford700 @bridgetbax @gab_baxter @sophie.walker._ @charstacey_ @annabellestaceyyy ... . If you want to join ... see my bio link for junior training . #strength #fitness #blazepod #verve #personaltrainer #personaltraining #healthwellness #geelong #health #supportingteens See more

06.01.2022 WHAT A WEEK!!! It’s been crazy riding this COVID train with understanding what’s open - what’s not - when it starts and following the rolling average... But what’s been great is ... having new crew come and workout for 1:1’s reopening for group training returning crew new equipment informative coaching sessions The weeks fly by when each session is so different, and the activities are so varied to suit individual goals and needs. So grateful to see the crew convert out of zoom sessions to in person sessions Looking forward to challenging my junior squad to new equipment and new workouts to help them become stronger ready for their chosen sports that will be able to participant in through Summer If you need help starting your new normal, lift your mood, help with a depressed state of mind and work on personal goals - Check out my bio for coaching or programs, junior groups, general groups and 1:1 #personaltrainer #personaltraining #healthwellness #health #supportingteens #supportlocal #fitness #strength #strengthandconditioning #strengthtraining See more

06.01.2022 MYTH: If you’re overweight when you go into menopause, you need an hour a day of exercise just to maintain your current weight. Fact: If you’re overweight, you may need more exercise - but you don’t need to drive yourself nearly that hard. In fact, doing so may make your body think. Emergency!!! and hold onto your body fat even harder. ... If you’ve tried a healthy diet and moderate exercise and still failed to lose weight, your body is probably out of balance in some way. You may be struggling with hormonal issues, insulin resistance, thyroid abnormalities, adrenal dysfunction, or some combination of all of these. Find the problem and solve it. Don’t push yourself to higher levels of exertion. I help to educate women the importance of exercise to suit their hormones at this change of life. HIIT training is something that won't be helpful, yet this is marketed to many women... let me help you train in a way that will work with you - not against you... Reach out and DM me. #health #women #workingwithwomen #menopause #healthwellness #wellness #trainsmart #individual #healthwellnesscoach #personaltrainer #personaltraining

06.01.2022 ACTIVE RECOVERY New Year plans to get into training regimes can be brutal for some and the intensity can be way too much. Don't go out hard, understand that the recovery process is very important and that you do not need to train everyday, there's no need to go hard at it all the time...... Active recovery is key to helping the body repair and be ready for another workout. You don’t need to do a full body workout or intense session everyday. You can work on things like breathing, decrease stress and mind body connection. - Morning nasal breathing and breath hold walk in the sunshine. - Frequent movement breaks during the day - jumping jacks, bodyweight squats, push ups and mini tramp sessions - Reading, doing easy yoga, infrared sauna to move lymphatic fluid and to detox via sweat. - Cold showers or hot cold contrast (shower or sauna and shower) - A full body foam rolling routine or deep tissue massage Train smart in 2021 and don't get caught in the hype of everyday training - work your frequency and intensity up gradually, and not both at the same time. 2021 the Year of Wellness #recovery #health #personaltrainer #persnaltraining #geelongpt #healthcoach #fitnesscoach #smarttraining

05.01.2022 Keto diets work differently for many people and depending on your metabolic levels and hormones, so low carb isn’t always the answer! We are different and have different energetic levels. In the pre ovulation phase - follicular phase, when we have a high estrogen:progesterone ratio we tend to have better metabolic health markers. The high estrogen:progesterone ratio tends to favour insulin sensitivity.... In the second part of the cycle after ovulation when there is a less of an estrogen:progesterone ratio we tend to be more insulin resistant and blood sugar levels tend to be higher. So everyday is different and every person is different and the more you can understand the inner workings of your bodies the better you can manage your choices.

05.01.2022 COLD THERMOGENESIS The power of cold thermogenesis is amazing and mind blowing what it can do for your health. By engaging in regular cold exposures such as cold soaks, cold showers, splashing cold water on your face,sitting in your home and being a bit chilly or hitting the surf you can:... - Restore your Blood Brain Barrier (BBB) health - your human nervous system, by causing increased blood flow and nitric oxide delivery to your brain which increases BBB integrity and suppresses BBB degeneration. - increase cell longevity - Support immune system - Induce rapid fat loss in the absence of exercise - Lower your appetite and strengthen the appetite-regulating vagus nerve connection between the gut and the brain - Cause internal temperature fluctuations that will send blood and nitric oxide to your brain. #coldthermogensis #coldtherapy #health #healthwellness #healthwellnesscoach #fatburn #weightloss #personaltrainer #personaltraining

04.01.2022 GROUP TRAINING RETURNS . Looking forward to having my junior crew back... Also along with my regular crew we are open for groups again DM for school holiday times... . 1:1 and 2:1 PT is still running as per normal. . So if you’re ready to shake some ISO kilos and feel amazing - come join in. . Booking are essential due to limited places. There are rules on entering the sessions and leaving the sessions with your masks on plus common sense hygiene to be in place... but once that’s out of the way - let’s go!!! . #personaltraining #personaltrainer #grouptraining #strength #fitness #health #healthwellness #geelongbusiness #healthwellnesscoach #supportlocal #facetofacetraining See more

04.01.2022 DO YOU BRUSH YOUR TEETH TWICE A DAY FOR 2 MINS?... We have no problem in addressing our oral health everyday. So let's look at this in comparison to our heart, cardiovascular and spiritual health...... Many people always find a reason not to go for a walk, exercise/move or to meditate - yet this is all apart of our health. Each day you spend 4 mins to look after your oral health with no questions asked - if you miss brushing your teeth you feel horrible and edgy about bad breath or fuzzy teeth. However you don't take 4 mins to meditate to help your heart and brain health, to relax your central nervous system, to calm your body. You don't take 4 mins to complete 20 squats 20 push ups and 20 lunges for example... You don't sit or lie down to stretch for 4 mins everyday.. Doing this for 4 mins everyday helps to keep your joints, fascia and ligaments in good order, your mind and digestive system in check from deep belly breaths. You don't NOT brush your teeth for 5 days and then do a 20 min teeth brushing session on Saturdays, you attend to your oral health EVERYDAY. It's all about mindset and trigger points... We are coming into a 'New Normal' with COVID, so maybe it's time you come into a 'NEW NORMAL' with setting 4 minutes aside each day to help another aspect of your health? Reach out if you'd like some help..

03.01.2022 CANNABIS Research is showing how the cannabis plant is helpful for so many conditions - including depression, anxiety, epilepsy, cancer, schizophrenia, pain, inflammation, addiction, post traumatic stress disorder, autism, and autoimmune disease. I will post some great information over the coming weeks about the benefits in which this plant can help - of course this is not medical advice, this is just information found in research studies and other information from an interes...ting book ‘The rebel’s apothecary’ Here is one : Hemp seed oil vs CBD oil. Heep seeds, hemp seed oil, and hemp milk (made from hemp seeds) are all rich in nutrients and fatty acids and are great for adding to food and skincare, but do not contain CBD or THC. The seeds and stalk of the hemp plant are the arts used for food, fibre, and clothing - the CBD and THC are found in the flower. Also ... The higher the CBD to THC ratio in a cannabis product the less likely you are to feel high - but more on this in upcoming posts.

01.01.2022 My top recommendations to help: improve your health decrease body fat increase energy stabilize moods ... Lift more weights - if you focus on lifting more weights and include resistant/ weight training in your weekly regime you will help to improve your metabolic health (leading to fat loss), gain strength (improving energy levels), improve bone density and assist you to feel better. Top 5 weight exercises: Deadlifts Squats Bench Press Shoulder press (or clean n press version) Bent over row All of these exercises are compound moves that incorporate more than one muscle group, and when using more muscle groups, breaks down and builds more muscle over the entire body. Don’t get caught in the cardio trap of running more as the only way to get fit, this is a message from the 90’s and we’re well past that now. Long circuit training is a form of cardio workouts, where you are just completing a workout going from station to station increasing your fatigue, not working on technique - leading to injuries and teaching the body bad form. High cardio only training can deplete muscle mass due to placing it into a state of stress continually, therefore the number on scales are going but so too is your muscle mass NOT fat mass, and this can lead to ‘skinny fat’. When you stop exercising at the rate you were (which you will when exhaustion sets in or injury) and your movement lessens, then your body has no muscle to burn energy and you will increase your body fat percentage and can become heavier than when you started. Side note: Circuits can be completed with weights that are heavier, but include the rest time to ensure exercise is executed the correct way - the ‘cardio’ aspect is that you increase the heart rate, rest periods can be shortened but at a safe level. Read the rest of the article https://kerriefatone.com.au/new-year-training-tips-for-suc/ 2021 - The Year of Wellness #personaltrainer #personaltraining #health #fitness #weighttraining #metabolic #healthwellness

01.01.2022 Not hungry in the morning? If you are not hungry in the morning - try to have a breakfast based around protein. This will alter metabolism and your cortisol levels can stay even, this can help adrenals heal far more quickly and more energy and faster weight loss will also result.... The people with adrenal or hormone dysfunction will benefit by having breakfast and not prolonging a fast, as their body is already under stress and not eating is signalling a 'famine' so this can increase stress response. So remember we are all different and we all have different needs to either eat or fast - it's all based on helping balance YOUR body, not go by latest fad! Experiment for a few weeks to see what your body likes best.

01.01.2022 Rollouts . Everyone loves to improve their back, shoulders and core strength don’t they . Love working through new versions of very effective exercises to strengthen through the centre of the body!... . Forget ‘sit ups’ and work deeper through the core this includes shoulder mobility and strength as well. . Bringing 2021 as the year of wellness . #strength #core #corestrength #pt #personaltrainer #personaltraining #geelong #health #healthylifestyle #healthwellness See more