Coach Kerry

Why Working With a Naturopath Was One of the Best Investments I’ve Made in My Health

Four months ago I reached out to a naturopath because I was struggling with a combination of symptoms that were starting to impact my quality of life.

✨ Perimenopause symptoms
✨ Heavy and painful periods
✨ Poor sleep
✨ ADHD symptoms that seemed to worsen significantly around my cycle

I knew something wasn’t quite right, but I couldn’t connect all the dots myself.

Working with Melissa Wite. your health clinic has been one of the best investments I’ve made in my health. Finding someone who truly understands women’s health, perimenopause, and ADHD has been invaluable. She took the time to explain what was happening with my body and my brain in a way that actually made sense. Her knowledge continually amazed me, and for the first time, I felt like I had a clear plan rather than just a collection of symptoms.

Four months later, I’ve achieved the goals we set out to address.

I’m sleeping better, my periods are no longer ruling my life, and many of the perimenopause symptoms that led me to seek help have significantly improved.

That said, it wasn’t magic.

Melissa provided the guidance, supplements, herbs, nutrition advice, and support, but I still had to do the work. I had to consistently take the supplements, make the recommended dietary changes, prioritise my sleep, and put the advice into practice every day.

One thing I particularly appreciated was that we weren’t throwing dozens of expensive supplements at the problem. Everything was carefully considered, reviewed regularly, and adjusted based on what I actually needed. She also helped identify nutritional gaps and suggested simple, realistic additions and swaps that fit into my everyday life.

I know naturopathy can sometimes get a bad reputation, and many people have had experiences where they’ve walked away with a shopping list of supplements and a much lighter wallet. But finding the right practitioner, someone who educates, individualises their approach, and focuses on what’s necessary, can be incredibly valuable.

Investing in your health isn’t always about doing more. Sometimes it’s about understanding what your body needs and having the right person help guide you along the way.

Thank you, Melissa, for helping me feel more like myself again. ❤️

Need money for gym clothes.

The shirt says it all 😂

I get asked a lot what activewear I wear and honestly, it’s been Muscle Nation for years.

I’ve got 5 pairs of the same tights and 5 of the same sports bras because they’re comfortable, fit well and handle being worn and washed constantly.

More recently, I’ve also purchased tights, flares and tops from Muscle Republic and I’ve been really impressed. Great fit, comfortable and they stay put when training, which is always a win.

At this stage of life, I care less about what’s trending and more about what feels good, lasts, and lets me get on with training.

When you find something that works, keep it simple.

Now tell me—what’s your go-to activewear brand? 👇







Disclaimer: Not sponsored by either brand, just sharing what I’ve genuinely enjoyed wearing over the years. 😄

One of my clients in her 60’s recently told me, “Your 40’s are young.”
And honestly, it really changed my perspective.

Somewhere along the line we started talking about our 40’s like we should be slowing down physically, when really we should be thinking about how we want to move in our 60’s.

Yes, peri-menopause can absolutely get in the way.
Energy changes. Recovery changes. Bodies change. It can feel harder than it used to.

But that doesn’t mean we stop.

Your 40’s are still young.
This isn’t the time to accept becoming weaker as normal. It’s the time to keep building strength, muscle, fitness and resilience for the decades ahead.

The real flex isn’t training in your 40’s.
The real flex is getting to your 60’s and still moving well, staying strong, and remaining independent.

That’s the goal.

photography

Everyone is talking about creatine but what is it, and should women be taking it?

Creatine is one of the most researched supplements for strength, muscle growth, recovery, and performance. It helps your body produce ATP, your muscles’ main energy source, making it especially beneficial for resistance training and high-intensity exercise.

While creatine is naturally found in foods like meat, fish, and eggs, supplementing can help maximise muscle stores and support better training performance.

Benefits of creatine may include:
• Increased strength and muscle tone
• Improved recovery and workout performance
• Support for lean muscle and healthy aging
• Better muscle hydration
• Potential cognitive benefits like focus and mental clarity

For women, 3–5g of creatine monohydrate daily is enough. You don’t need a loading phase, consistency is key. Take it daily at a time you’ll remember.

Some women notice a small increase on the scale at first due to muscles holding more water, but this is muscle hydration, not fat gain.

Creatine isn’t just for bodybuilders, it can be a valuable tool for women wanting to feel stronger, healthier, and more resilient through all stages of life, especially during perimenopause and aging.

Thank you to Emily .photography. My first solo branding shoot after almost 6 years of team photoshoots.

My favourite shot

What a beautiful night celebrating the launch of Sue’s book.

To stand beside someone I not only coach, but also call a dear friend, and watch her share something so personal, powerful, and heartfelt with the world was really special.

Sue has taken her own experience of grief after losing both of her parents and turned it into something that will genuinely help so many people feel less alone. This book is honest, practical, compassionate, and such a reflection of who she is.

And if you know Sue, you know she doesn’t do things halfway. Alongside writing this book, she pushed herself through a 100km trail race and walked the Camino, all becoming part of her healing and growth along the way.

I felt incredibly honoured to speak at the launch and share just a small part of what I’ve witnessed throughout her journey.

A huge thank you as well to the beautiful Kim Morrison for being such a warm, graceful, and thoughtful emcee for the evening.

So proud of you Sue ❤️

Happy Mother’s Day to all the beautiful Mumma’s.

To my girls, my greatest achievement will never be a physique, business, or title. It’s being your mum. 🤍

Can you spot who was added to this pic? 😅

Saturday night I had a few drinks. Nothing wild, and not something I do often.

But my body noticed.

My Oura ring yesterday and this morning:
Low HRV
Higher resting heart rate
Lower respiratory rate

And how do I feel?
Flat. Unmotivated. Got a lovely little breakout on my chin too… perfect timing.

This is the bit people don’t talk about enough 👇

Alcohol doesn’t just “add calories”
It disrupts your recovery

Even one night can:
Increase cortisol (your stress hormone)
Push your body into a more “wired” state overnight
Reduce deep sleep (even if you think you slept fine)
Lower HRV which is a key marker of recovery

So instead of waking up restored… you wake up slightly stressed.

And when cortisol stays elevated?
Your body is more likely to:
Hold onto body fat (especially around the middle)
Crave quick energy foods
Feel tired but wired
Struggle with motivation

This is why you can feel like you’ve “done nothing wrong” but still feel off for a few days after drinking.

For women in midlife, this hits harder.
We’re already a bit more cortisol-sensitive, so the ripple effect is bigger.

This isn’t about never drinking.

It’s about understanding the trade-off:
You’re not just having a drink… you’re borrowing from your recovery.

What I’ll do today:
Eat properly (no skipping meals)
Get outside early
Train, but not push to my limit
Focus on bringing my body back to baseline

No guilt. Just awareness.

Because your body always tells you what’s going on… if you’re paying attention.

Postmenopause is the stage after menopause. This is the longest phase.

By this point, hormones have stabilised at a lower level.

The focus shifts.

Not to doing less
But to being more intentional

Because this is where your training and nutrition either support you long term or slowly work against you.

What matters now:

• Muscle becomes protective for strength, metabolism and daily life
• Bone density needs to be maintained
• Recovery needs to be supported
• General health becomes a bigger driver than just aesthetics

Strength training needs to stay a priority.

Not random workouts
Not just staying active

Structured resistance training with enough load to challenge your body

Protein becomes more important here too.

Your body is less responsive to it, which means you need a bit more and it needs to be spread across the day.

Not all at dinner
Not hit and miss

Consistent

Eating too little and training too hard here doesn’t work the way people think it will.

It often leads to low energy, poor recovery and loss of muscle.

You don’t need to start over
But you do need to adjust

This is where consistency and structure matter more than ever.