Coach Kerry

You don’t need to make up for the years you didn’t train.

You just need to start looking after the body you’re going to live in for the next 20, 30, 40 years.

Getting stronger as we age isn’t about chasing the body you had in your 20s.

It’s about building a body that can carry you through life with confidence, independence and strength.

It’s never too late to start. 💪🏼

One of my goals in our 8 Week Winter Challenge was to complete at least one run every week.

Full disclosure. I’ve only done one. 😅

After thinking about why, I realised I’d set the bar way too high.

In my head, every run had to be 5km at a certain pace. That expectation made it feel overwhelming before I’d even put my shoes on.

And if I’m being completely honest, I think I still have a bit of PTSD from my last ultra marathon. Running just hasn’t been enjoyable since.

But with HYROX next year getting closer, I know I need to start somewhere.

So I’ve changed the script.

Instead of telling myself I have to run 5km, my new goal is simple. Run 2km. That’s it. No pressure. No pace target. Just build the habit again.

Once 2km feels easy, I’ll build from there.

It got me thinking. How many of us set goals that are actually too big to be sustainable?

Maybe your goal isn’t to be perfect. Maybe it’s to make it so achievable that you can’t talk yourself out of it.

This is your reminder that it’s okay to lower the bar if it helps you stay consistent. Small wins build confidence. Confidence builds momentum. Momentum gets results.

So if one of your goals has been feeling overwhelming, this is your cue to simplify it. Start smaller than you think you need to. Keep showing up. 💪

Why We Train Every Muscle Group

One of the questions I often get asked is:

“Why don’t we just train glutes every session?”

Or

“Can we just focus on my tummy?”

The answer is simple.

Your body works as one complete system.

Every muscle has a job.

When one area becomes weak, another area often works harder to compensate.

This can eventually contribute to aches, pains, poor posture and even injuries.

Training your whole body helps you:

* Build balanced strength
* Improve posture
* Reduce your risk of injury
* Move more efficiently
* Prevent muscle imbalances
* Increase overall strength
* Burn more energy during training

A balanced body is a stronger body.

“But I’m eating the same… why am I gaining weight?”

This is one of the most common things I hear.

The truth is you probably are eating the same. But what you’re eating each day is likely putting you into a small calorie surplus.

Not a huge one. Just enough.

A glass of wine here and there.
A quick lunch on the run.
Popcorn and lollies at the movies.
A few bites while cooking dinner.
A biscuit with your coffee.

None of these things are bad on their own. But over time they add up.

Pair that with being a little less active on some days and it’s enough to slowly tip the balance.

If you’re eating just 100-300 calories more than your body needs each day that surplus gets stored. The scales might only creep up by a couple of hundred grams each week but over months that can turn into several kilos.

Your body doesn’t reset on a Monday morning.

It doesn’t forget the weekend because you started fresh. It simply keeps track of the energy coming in and the energy going out.

This isn’t about being perfect. It’s about recognising the small habits that quietly make the biggest difference.

If your weight has slowly crept up don’t just look at what you ate today. Look at what you’ve been consistently doing over the past few months.

Small habits add up. The good ones do too.

“I thought feeling sore and tight every day was normal.”

A client asked me recently if I was in pain every day.

She wasn’t talking about an injury. She meant the constant muscle soreness, tightness, aches and stiffness that she experiences daily.

When I said, “No, not at all,” she looked genuinely shocked.

She honestly thought that what she was feeling was just a normal part of getting older and that she simply had to put up with it.

I’m so glad she asked that question because I think so many people are walking around accepting chronic discomfort as their normal.

We tell ourselves:
“It’s just age.”
“It’s because I work hard.”
“I’ve always been tight.”
“She’ll be right.”

But feeling sore, stiff, tight or uncomfortable every single day isn’t something you should automatically accept.

Yes, there will be days after a hard training session where you’re a little sore. Yes, our bodies change as we age. But ongoing daily discomfort is often a sign that something needs attention, whether that’s strength, mobility, recovery, sleep, stress management, nutrition, workload, or seeking help from the right health professional.

You don’t have to simply “put up with it.”

Sometimes the biggest step is asking the question and realising that what you’ve accepted as normal might not actually be normal at all.

If you’re constantly feeling sore, tight or achy, don’t ignore it. Your body is often trying to tell you something.

Have you ever assumed something was “just part of getting older” only to discover it wasn’t? I’d love to hear your experience. 🤍

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.