Kerrie Fatone Health Coach

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Australia
North Geelong, VIC
Kerrie Fatone Health Coach

Helping people live healthier for longer. Professional coach for your health, behavioural changes, wellness, movement and stress to prevent chronic illnesses

My passion is a healthy lifestyle
I encourage and help people to change their health and wellbeing. I do not sell for major leading merchandisers, I don't put anyone on diets. A coach is to work with clients to make a plan together, so as they can achieve their goals and new lifestyle. I'm a qualified personal trainer of 17 years
I'm a mum of two young boys, and a supportive partner. I'm full of l

ife, I offer health coaching one-on-one and groups talks. I present to corporate organizations and schools to help inform and spread the word of the benefits of wholesome nutrition, exercise and balanced lifestyles. I understand "busy/crazy", but I know the importance of your health. Member IICT
Mental Health First Aid

11/03/2025

Creatine for menopausal women:
1. Muscle mass and strength
2. Bone health
3. Functional performance
4. Mood and cognition
5. Safety and efficacy

Read more in the link in bio.

✌🏻

26/02/2025

🧂💦 Best hydration ever! hydration

My fav flavours are salty passionfruit and salty pineapple 👌🏻
If you struggle to drink water then this is your answer.

24/01/2025

Gym Programs available 🏋🏼‍♀️
8 -12 week programs available
3 - 6 training sessions per week depending on your goals

From improving your strength, or balance, to looking and feeling good, but most importantly to follow a structured program so that you get the best out of your time at the gym.

Programs are set through phases to help change the volume of your workout correctly, and not leaving you cooked by the end.
They all have specific objectives to follow and you can do as little as 3 times a week up to 6 times a week.

Send me a DM now if interested and all information will be on my website over the coming weeks.

Thrive in '25 💪

31/12/2024

2025 meal plan tip....
Let Chatgpt give you a meal plan to help you get on track.
Here are some recommendations you may want to include:
* 30 - 40gm protein value in each meal (total to be 2 x body weight in protein value)
* calories to be around 2000 (women) 2800 (men)
* either increase the calories by 100 or decrease by 100 depending on your goals in the second week. (keep tweaking until you find your maintance amount).

Each week you can ask for a new plan with some tweaks in it, eg no bread, no pasta etc. Wholefoods only.
You can ask for 4 meals per day.
This is a great tool to use to help you decide what to have for each meal, keep it simple and main thing is to not starve yourself. Note * if you make sure protein is eaten first you should be satiated.

29/12/2024

Creatine | supplement of 2025

26/11/2024

Insulin resistance leads to fat storage and sarcopenia (muscle loss)

We need to keep the body insulin sensitive - very pro muscle and very good for fat loss, to keep you lean.
Building muscle is very insulin sensitive - the more you have the healthier you are. The more insulin you have you’ll be more sensitive to it and this is when we gain body fat easily.

Confusing with fat gain, insulin can help grow muscle as it causes muscle to grow.
It builds tissue, it stores glycogen, builds muscle and makes body fat

These are ways you can help insulin resistance and get the benefits of growing muscle

🏋🏼‍♂️Strength training (appropriate rest, not circuit training with weights )
🚶🏻‍♀️Walk after meals (sugar goes into your blood when walking)
🥚Eat a high protein breakfast (improves insulin sensitivity all day)

Best way to be successful is to take on new habits one at a time. Don't overwhelm yourself by doing everything at once.

23/11/2024

How to manage a weight loss plan when you go A-WALL!

For some it's hard to stay on track and most of the time this is because you are trying to do too many things at once.
- Scale back on 'all' the things, focus on one step at a time.
- Track one area only so you see the progress and don't feel so defeated.
- Be kind to yourself and accept things take time.

If you track one aspect (sleep) you will see how over time it becomes better, or you feel more rested and rejuvenated, this leads to better energy the next day to add more movement into your day (creating better sleep the next night).
It helps better food choices and less cravings, also helping blood sugar levels from not flipping out all over the place, again leading to better sleep that night.

You will see patterns arising from ONE change, try to keep it simple and reach out to a professional coach that can help you stay on track if you need.

29/10/2024

How to start a weight loss plan week 3

Once you have established how much sleep you get, if you needed to improve the amount or quality of your sleep, I have suggested tips.

Knowing where you lack nutrients in your diet, is a vital step to the fat loss, this step can take some time getting an action plan.

Once these are in place and you feel somewhat tracking well (not overwhelmed), then it's good to start to introduce strength training, and follow a well structured plan.
🏋️‍♀️ Strength training builds lean muscle, the more muscle you have the better your metabolism will work
🏋️‍♀️Strength training paired with appropriate protein diet will improve muscle mass, helping calories process more effectively
🏋️‍♀️ Weights improve bone density, heart health and mental health, showing the best exercise to improve longevity.
🏋️‍♀️Weights improves mobility and everyday functional movement.
Cardio style weight training is not classed as traditional strength training as this style has less rest, hindering on technique, causing injury and damaging exercise patterns.

Strength training is very important for women in their perimenopause/menopause years due to hormones declining and muscle loss.

Please seek a professional coach to help you get started, to ensure you are lifting correctly and safely.
If your trainer puts you through circuit style sessions, without giving you adequate rest, please question, or find a new trainer.

Throughout these weeks I have given you the big rocks to starting a weight loss plan.
If you work on these main focus points, many other things will come into play - such as 'calories' - if you eat adequate protein for your body, you should not overeat calories, protein will keep you satiated.
Get good sleep, you will not crave sugars. Your body will balance hormones better

People get caught up on the 1%ers and this is not as effective as the main rocks.

Reach out if you need plus I have an 8 week workout plan to do at your gym... takes you right up until Xmas.

one step at a time.

22/10/2024

Cont.. How to start a weight loss plan

Last week I suggested that you track Sleep, Steps & Water intake.

This week you should be aware of where you sit with this and if your sleep is not great then please check out the tips I have on getting better sleep and there is more info on my website.

Along with this if your steps are not great, try ways in which you can increase these, try walking after a meal for 10 mins, this increases steps, but also helps blood sugar levels and digestion.

Water intake is a work in progress for many.

This week lets look at your diet and what you are currently eating. Do not alter - we need to see where you are at and where to work on.
We will also look at all things protein.

🥩Protein helps build muscle to improve your metabolic health
🍣Protein is satiating and prevents overeating due to fullness
🥛Protein contains all essential vitamins
🥚Whole food protein is priority over shakes and bars, but has their place in the diet
🧀Protein value chart is in the link in bio to help you understand what amount to have.

Most important is to work at this bit by bit, do not get overwhelmed and reach out for help with a coach to keep you on track and accountable if needed.

More to come and I'll have article on my website for more info if needed.

17/10/2024

HOW TO START A WEIGHT LOSS PLAN WITHOUT THE CALORIE GAME.

Over the next week just track these 3 things : Sleep, Steps & Water.

Once you realize how little your drink, or how much sleep you are getting, you need to work on these areas first.
When you get yourself a good night time routine, or take time to get steps in throughout the day/week, THEN we work on the food and structured exercise.

If your sleep is crap, well no matter what you eat, there's not going to be a good result.
If you are not hydrated your cells can not produce good energy.
All of these contribute to helping you stay on a good weight loss/healthy lifestyle plan.

Too many people follow 'on trend' diets, to only crash out of them a few weeks in, because they are not looking after their cell health, central nervous system and brain health first. They are not laying down the correct foundations first.

More to come... but in the meantime complete this checklist
✌️

02/10/2024

Bali 2024 🫶🏻☀️❤️🇮🇩

A place of gratitude and spirituality 💫🙏🏻

02/05/2024

HONOR REST 💜✨

The week prior to your period it's import for rest to help balance hormones, this will help erratic symptoms.

This can be done by:

🔘Adjusting Workouts:
Slow down workouts during that week or period.
Gradually ramp up intensity on day 1 or 2 of feeling better.
Incorporate activities like yoga, stretching, and light weights focusing on form and depth.
Opt for walking instead of running for exercise during this time.
Listen to your body—if you don't feel like working out, it's okay to skip.
🔘Dietary Changes:
Increase intake of carbohydrates from fruits, vegetables, and potatoes.
Avoid high-sugar, processed foods like cakes, pasta, and pizza during this time.
🔘Prioritizing Sleep:
Aim for an earlier bedtime and establish a consistent sleep routine.
Ensure quality sleep to support your body during this phase.
🔘Managing Social Commitments:
Learn to say no to social events if you're feeling overwhelmed.
Reduce time spent on social media to lower stress and mental fatigue.
🔘Reducing Stress:
Protect yourself from excessive stress during this period.
Cut down on workload by rescheduling meetings and clearing your schedule.
Delegate family duties and tasks to lighten your load during this time.

Address

North Geelong, VIC

Telephone

+61413929702

Website

https://kerriefatone.com.au/

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