Body + Soul Coaching with Kerrie Lombo

15/04/2024

How is your:
😴 sleep
😋 hunger
💪 recovery from exercise
🏃‍♀️ energy
💩 digestive system
🤯 stress

Do you know that all of these can affect your weight loss/gain, muscle retention, hormones, thyroid and gut issues? On a scale of 1-5 (1 being low and 5 being high), write out where your number would be on each of the above. If the numbers are mid to high, comment "HELP" and we can see what your next steps can be with a FREE discovery call 😎💓 Alternatively, book using the link below 👇👇👇

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

10/04/2024

🧡MENOPAUSE: It’s important to understand the changes in menopause result in higher incidence of metabolic syndrome,
thyroid dysfunction, heart disease, and osteoporosis. You also have the fact that increasing age results in lower stomach acid which may hinder absorption of nutrients (main cause of iron deficiency anaemia post-menopause).
💪FROM A TRAINING AND LIFESTYLE PERSPECTIVE, it is absolutely critical for this population to engage in resistance training as well as other regular low-grade physical activity. Along with diet and
supplementation, resistance training is the critical aspect to increase bone density in post-menopausal women, as well as maintain or build muscle to help with overall metabolic health. Regular physical activity also showed decreased incidence of mood swings and hot flashes. As always, managing stress and sleep is critical in post-menopausal women as well and training/activity should be tailored with this in mind, paying attention to biofeedback.
💓"Functional Bodies Built" is a program I've designed around PCOS, Perimenopause, Menopause and Auto-immunity diseases to help the individual not only overcome their situation but to live a healthier happier lifestyle moving forward.

🫵If you would like to discuss further, please book using the link below for a FREE discovery consultation 👇👇👇

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

09/04/2024

Looking for any post-workout ideas? Attached is a couple for anyone who wants to change it up a bit. Enjoy 😎

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

08/04/2024

All about Iron:
🥴Are you feeling tired but wired all the time?
🦵Do you suffer with restless legs?
💪Are you training hard, eating well and the weights not budging, and you find you're now struggling for breath in your workouts?
🤯Do you suffer from brain fog, breathlessness, fast heartbeat or feelings of light headedness?
🫵Over training/under eating?
💩Gut issues?
😱Heavy menstrual flow
🤦‍♀️Do you know that if you have low iron or iron deficiency anaemia you will suffer with all the above and there are many reasons behind "WHY"?
🩸Feeling any of the above is horrible and we can fix it with the right nutrition/training and supplement protocols

Let's be Iron Kings (or Queens) and kick anaemia in the butt!

To find out more book yourself a FREE consultation below 👇👇👇

Schedule your appointment online Body & Soul Coaching

05/04/2024

Are you always wondering what to have Post Workout? Here are 2 of my favourites. Happy Friday and stay safe💪😎💓

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

02/04/2024

DID YOU INDULGE OVER THE EASTER WEEKEND 😎ALCOHOL 🍷CHOCOLATE 🍫ALL YOUR YUMMY GO TO FOODS!! THEN YOU ARE NOT ALONE AND THIS IS SO COMMON SO DON'T REGRET HAVING A GREAT WEEKEND.. (hope you enjoyed it 🫶🎉)

Back to reality and let's get cracking with walking/lifting weights and eating healthy. But what does healthy eating look like to you? 3 square meals? 3 meals and 3 snacks? Intermittent fasting? 800 calories? 1500 calories? Paleo? Vegan/Vegetarian? And what does your exercise regime look like?

Do you follow any programs from Insta or Facebook that restrict your calories or do you know how to eat, what to eat and how to train according to what you eat? This can be overwhelming to most but unfortunately, social media has too many options and you don't know which one is right for you 😳

Functional Bodies Built is my NEW program for those looking to change their lifestyle to a healthier version. There are no strict calorie programs to follow just what suits you in the present moment. Your hormones/thyroid/adrenals are all important to the functioning of your body and like a car, if these are not running to their potential, then you will not only crash and burn but you will put on any weight that you worked so hard to remove and then some..

Book a FREE consultation using the link below 👇👇👇 and let's see we are a right fit for you.. 🥰😎

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

23/03/2024

💥MENOPAUSE: It’s important to understand the changes in menopause result in higher incidence of metabolic syndrome,
thyroid dysfunction, heart disease, and osteoporosis. You also have the fact that increasing age results in lower stomach acid which may hinder absorption of nutrients (main cause of iron deficiency anaemia post-menopause).

FROM A TRAINING AND LIFESTYLE PERSPECTIVE, it is absolutely critical for this population to engage in resistance training as well as other regular low-grade physical activity. Along with diet and
supplementation, resistance training is the critical aspect to increase bone density in post-menopausal women, as well as maintain or build muscle to help with overall metabolic health. Regular physical activity also showed decreased incidence of mood swings and hot flashes. As always, managing stress and sleep is critical in post-menopausal women as well and training/activity should be tailored with this in mind, paying attention to biofeedback.

"Functional Bodies Built" is a program I've designed around PCOS, Perimenopause, Menopause and Auto-immunity diseases to help the individual not only overcome their situation but to live a healthier happier lifestyle moving forward.

If you would like to discuss further, please book using the link below for a FREE discovery consultation 👇👇👇

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

22/03/2024

My NEW "Functional Bodies Built" has a jammed pack 16-week Program for you to start feeling at your best.
If you are suffering with any of the following:

👉PCOS,
👉Perimenopause,
👉Menopause
👉Auto-immune disease of any kind

and experiencing difficulties with your

👉Weight
👉Cravings
👉Sleep
👉Brain fog
👉Hormones
👉Thyroid
👉Training
👉Life in general

then you are not living your best days, but you are not alone.

If you have any questions, please DM or feel free to reach out in the comments as this program is not for everyone or book in the link below for a FREE discovery consultation 👇👇👇

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

21/03/2024

NEW PROGRAM - "FUNCTIONAL BODIES BUILT". I have been working on this program now for a few months and have trialled it with a few of my clients and DAMN.. 💥💥💥
Functional Nutrition is the NEW WAY of living life.. If you don’t know too much about it, then let’s explore together as this will be the last time you diet in your life!! No more FAD diets, no more gimmicks, no more yo-yo dieting, just tools to get you to your goal body composition. In our 20’s we diet hard and over train. In our 30’s we have either had kids and our body shape changes or we see our body shape change. In our 40’s we are heading to the dreaded Peri-menopause and our weight loss is slow or non-existent. In our 50’s this is where the excitement can happen. Our bodies are obviously going through Peri-menopause/Menopause or if you’re lucky enough to be through it, Post menopause. As women, our bodies go through so much and we try to be like someone we see on social media or in magazines or a movie OR our old self in our 20's.
LET’S LEARN TO LOVE THE SKIN WE’RE IN AND EAT A NORMAL HEALTHY BALANCED FOOD PLAN THAT ISN’T RESTRICTIVE BUT CAN SHIFT A KG HERE OR THERE AND WE AREN’T STARVING OURSELVES TO GET THERE. What used to work before may not work now so a different approach is necessary.
My EXCITING NEW “FUNCTIONAL BODIES BUILT” has it all…
Discovery consultation to determine where we need to start (blood tests are required so we can determine what the hormones and thyroid are doing and if there are any auto-immune diseases going on that we need to work around)
🙌Life Coaching x 1 a month (4 in total)
🫵Bio Feedback Forms weekly (to monitor your progress and changes in BMR)
🙌Access to the B&SC app with at home programs
💪1 x 1/2 hr PT session weekly for 16 weeks
🫵2 x group sessions per week for 16 weeks
🥪Food plan for each week as your BMR will change and your TDEE will increase
👌Shopping lists
🥗Sample recipes to add to your food plan along the way
✍️Measurements done every 4 weeks
👊Before pics
👏After pics
😁Weigh in done every 6 weeks
🧋E-book smoothie recipe
🤝Accountability from your COACH
This is only for 16 weeks, however, will be your last time dieting as the tools learnt will give you the option to come back to this program if a couple of kg’s creep back on. You will walk away from this program knowing what you need to do as the years go on.
🥂You won’t have to give up alcohol (if you drink)
🍫You won’t have to give up your favourite foods
🫨You won’t have to starve yourself
😍You WILL however, need to give 100% for the full 16 weeks to give this the chance it deserves
YOU WILL NOT BE DISAPPOINTED!!
To book a FREE CONSULTATION 👇👇👇

Schedule your appointment online Body & Soul Coaching

20/03/2024

NEW PROGRAM - "FUNCTIONAL BODIES BUILT". I have been working on this program now for a few months and have trialled it with a few of my clients and DAMN.. 💥💥💥

Functional Nutrition is the NEW WAY of living life.. If you don’t know too much about it, then let’s explore together as this will be the last time you diet in your life!! No more FAD diets, no more gimmicks, no more yo-yo dieting, just tools to get you to your goal body composition. In our 20’s we diet hard and over train. In our 30’s we have either had kids and our body shape changes or we see our body shape change. In our 40’s we are heading to the dreaded Peri-menopause and our weight loss is slow or non-existent. In our 50’s this is where the excitement can happen. Our bodies are obviously going through Peri-menopause/Menopause or if you’re lucky enough to be through it, Post menopause. As women, our bodies go through so much and we try to be like someone we see on social media or in magazines or a movie OR our old self in our 20's.

LET’S LEARN TO LOVE THE SKIN WE’RE IN AND EAT A NORMAL HEALTHY BALANCED FOOD PLAN THAT ISN’T RESTRICTIVE BUT CAN SHIFT A KG HERE OR THERE AND WE AREN’T STARVING OURSELVES TO GET THERE. What used to work before may not work now so a different approach is necessary.

My EXCITING NEW “FUNCTIONAL BODIES BUILT” has it all…

Discovery consultation to determine where we need to start (blood tests are required so we can determine what the hormones and thyroid are doing and if there are any auto-immune diseases going on that we need to work around)

🙌Life Coaching x 1 a month (4 in total)

🫵Bio Feedback Forms weekly (to monitor your progress and changes in BMR)

🙌Access to the B&SC app with at home programs

💪1 x 1/2 hr PT session weekly for 16 weeks

🫵2 x group sessions per week for 16 weeks

🥪Food plan for each week as your BMR will change and your TDEE will increase

👌Shopping lists

🥗Sample recipes to add to your food plan along the way

✍️Measurements done every 4 weeks

👊Before pics

👏After pics

😁Weigh in done every 6 weeks

🧋E-book smoothie recipe

🤝Accountability from your COACH

This is only for 16 weeks, however, will be your last time dieting as the tools learnt will give you the option to come back to this program if a couple of kg’s creep back on. You will walk away from this program knowing what you need to do as the years go on.

🥂You won’t have to give up alcohol (if you drink)

🍫You won’t have to give up your favourite foods

🫨You won’t have to starve yourself

😍You WILL however, need to give 100% for the full 16 weeks to give this the chance it deserves

YOU WILL NOT BE DISAPPOINTED!!

Schedule your appointment online Body & Soul Coaching

08/02/2024

💥EXCLUSIVE LADIES ONLY GYM 💥
Sessions are as follows:

Monday, Tuesday and Thursday mornings 6-7am
Monday, Tuesday, Wednesday, Thursday and Friday 5-6pm
Monday, Tuesday and Thursday 6-7pm

💪🥦🍓🍌🥥🫑🍇🍉🥬🥔🍑🥝🍳🥩🥗🥙🍤

We concentrate on resistance training with lots of burn exercises with weights still for the cardio part of training. If you are looking to burn calories and tone up, come trial a session on us and see if we are a great fit for you 🫵🫵🫵

OR

Book a session below 👇👇👇

https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1

05/02/2024

We have been smashing our sessions out and the ladies have been sweating up a storm 💪 If you'd like to join us in a session or 2 here are the following times/days:

Monday: 6-7am, 5-6pm, 6-7pm
Tuesday: 6-7am, 5-6pm, 6-7pm
Wednesday: 5-6pm
Thursday: 6-7am, 5-6pm, 6-7pm
Friday: 5-6pm

The ladies are all lovely, we have a laugh and we also train hard. Come trial a session on us for FREE and see if we are a fit for you 🫵🫵🫵 Comment "I'm Ready" if you are interested...

OR

Book a session through this booking link below 👇👇👇
https://app.acuityscheduling.com/schedule.php?owner=22577333¬embedded=1