Kerryn brings no fluff, straight-up support, smart coaching, and a quiet confidence that makes people feel at ease (and actually excited to train).
I joined the PCYC Bayside team in January 2025 but have been training here for a couple of years!
I became a trainer because I know how overwhelming the fitness world can be when you’re just starting out, especially if you’re trying to lose weight and feel confident in your own skin. I love showing people that it doesn’t have to be extreme to be effective, and that strength training can feel empowering (not intimidating).
I recently wrapped up a huge season of bodybuilding competitions, including the Natural Olympia in the US, but right now, my goal is to enjoy training for the love of it and build back up in my off-season.
Winning 3 world titles was incredible, but honestly, helping everyday people go from avoiding mirrors to feeling strong and proud in their bodies, hits harder than any medal.
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I have been a member for over a year now!
I love the people, social connections and gaining flexibility.
Right now it’s losing centimetres and gaining flexibility
I love the Activ8 Fit & 50 classes!
I would say squats!
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By our Gym+Fitness team at PCYC Lang Park
While no one can guarantee perfect health in the future, making smart choices now can lead to a happier, healthier retirement. Like financial planning it requires many years of investment for a significant return of capital. Poor or risky investments result in low dividends or in most cases, no returns at all.
A safe fitness future might start with exercising 3 to 5 times a week for 30 years. With small adjustments over time, routines can be adapted even for those with limited mobility. Exercise benefits every age.
The following 10 tips are fitness investment strategies for a happier and healthier retirement. These positive lifestyle changes will help build that capital to hike, run, lift weights, and hold a plank!
Maintaining a healthy amount of muscle mass helps protect against physical weakness, which in turn reduces the risk of falls and other injuries. As we age, good balance depends on strong, well-controlled muscles. Muscle loss caused by inactivity or poor nutrition is often preventable, especially in the absence of underlying medical conditions. The good news is, it’s never too late to start exercising and build strength.
Avoid fad diets, yo-yo dieting, or any diet that excludes a whole food group. Remember your hydration too.
Resistance, Rugged, and Regular.
Resistance weight training affects the body like no other form of exercise. Force is exerted against the ligaments which in turn stimulate cells to lay down bone tissue, therefore maintaining bone density if nutrition is adequate. It also assists in reducing the effects of osteoporosis.
‘Rugged’ describes the intensity of your workout! You need to learn to exercise at an intensity that will provoke change. Sometimes, this needs to be determined by a health or fitness professional.
Regular: Three times a week for weights is optimal for a full body workout, twice is still OK, once a week is better than nothing, but the body will struggle to maximise the gains from training.
Bad posture (slouching, forward head posture, rounded shoulders) takes years to create changes which accommodate these bad habits. It is a mighty and daunting task to undo, and much easier to address them before postural change creates injury, gait issues, or chronic pain.
Give Dr Google a wide berth and realise that your friend’s physio program was tailored to them, not you! If you have a problem that is affecting your health or fitness, seek appropriate help.
Sleep needs change throughout life, so get as much sleep as your body needs.
Your doctor can monitor levels like cholesterol, liver enzymes, kidney function, and fasting blood sugar. Changes in these readings can show early signs of health problems. Catching these changes early makes them easier to manage, before they turn into serious illness. Sometimes, even a small change in your diet can make a big difference.
Exercise itself positively enhances mood, along with all the other great benefits. The social aspect of group fitness, whether indoors or outdoors helps provide diversity in life, combats isolation or loneliness, and helps create a network of peers in later life. Over 50’s exercisers frequently report that the social aspect of their weekly exercise is as important as the physical benefits.
Aerobic exercise can be done every day. To see improvement, the activity needs to be more challenging than a slow walk. For example, a brisk walk with some hills is more effective. You don’t have to run, aerobic just means “with oxygen.” It includes any activity that raises your heart rate and can be done for 30 minutes or more. The right intensity depends on the individual.
As we age, we naturally become less flexible, but regular stretching can help slow this down. Staying hydrated is also important to keep muscles and other tissues like tendons, ligaments, and joints healthy. Do dynamic stretches like leg swings before a workout to warm up and do static stretches after to help your muscles relax.
By our Gym+Fitness team
Whether you’re just starting your fitness journey or trying to stay on track, building a consistent training routine can be challenging. The key to success lies in creating habits that are sustainable, realistic, and enjoyable! It is very easy to fall into an all or nothing mindset, but consistency over time is king – think progress not perfection.
Here’s some quick tips to help you build workout habits that stick:
Start by setting yourself clear, achievable goals that are going to complement your current lifestyle without too much disruption. When goals are too ambitious, it’s easy to feel overwhelmed and discouraged, which can lead to burnout and procrastination. Realistic goals, on the other hand, provide a sense of accomplishment as you tick them off, which will fuel your motivation and keep you focused. When choosing a goal or goals, remember to be SMART: Specific, Measurable, Achievable, Relevant and have a Timeframe.
You’re more likely to stick with a workout if it’s something you enjoy. Experiment with different types of exercise— strength training, group training, cycling, yoga or swimming—until you find a routine that excites you. The more fun your workouts are, the less they’ll feel like work.
Once you have established your fitness goals and found an activity that you enjoy, build your routine by breaking down your goals into smaller daily habits. Consider these examples:
Failing to plan, is planning to fail. Establishing a routine reduces the mental effort of deciding when to exercise, and over time, it becomes part of your day-to-day life.
Keeping track of your workouts, whether through an app, journal, or fitness tracker, helps you stay motivated and visualize your progress. Celebrate small victories—like improving your endurance or hitting a personal best—and use them as fuel to keep going.
Whether it’s a friend, family member, trainer, or fitness group, having someone to share your journey with keeps you committed, and can help you push through days when you don’t feel like working out. They can also support you by celebrating your wins!
Remember, consistency is more important than perfection. Don’t get discouraged if you miss a workout or don’t see instant results. Be patient with yourself and celebrate every step forward. Creating new habits takes time, but with the right mindset and approach, you can create a lasting routine that will become a natural part of your lifestyle and see lasting improvements in your overall well-being.
By our Gym+Fitness team
Resuming exercise after an injury requires a careful and gradual approach to prevent re-injury and ensure a successful recovery. Here’s how to return to your fitness routine safely and efficiently.
Before starting any exercise program, consult with your healthcare provider or a physiotherapist to assess your condition and receive personalised advice.
Begin with lighter weights and lower intensity exercises, aiming for about 50% of your pre-injury activity level. Gradually increase back to your baseline levels.
Pay close attention to your execution when performing exercises. Proper form is crucial for preventing further injury and maximising the benefits of your workouts.
Be attentive to how you feel during and after exercise. Some muscle fatigue is normal, but sharp pain lasting more than an hour post-workout is a sign to scale back.
Establish achievable milestones to track your progress and maintain motivation throughout your recovery.
If your injury prevents you from your usual routine, explore other options. For example, if barbell lifts are making you feel worse for wear, try incorporating machines.
Allow adequate time for rest between workouts and incorporate recovery techniques such as light stretching or foam rolling.
This is included with your PCYC Queensland Gym+Fitness membership. This exclusive two-stage program offers Gym+Fitness members 4 to 12 weeks of support from qualified Trainers. Learn more about Activ8 Fundamentals here!
Consistency is key when returning to exercise after an injury. Be patient with your body, celebrate small victories, and don’t hesitate to seek professional guidance if you’re unsure about your progress.
When he’s not running Activ8 Fundamentals or Activ8 Group Training classes, he’s bringing the energy to PCYC Zillmere!
I joined PCYC at the end of 2024 and coming up on 10 months of my role as Gym Officer & Personal Trainer.
My journey in the fitness industry began as one of self-discovery, as I navigated my own weight loss journey and gained the knowledge to transform other people’s lives in the process. This is easily my favourite part of doing what I do, assisting others in achieving goals they didn’t believe were possible.
I am excited to get into MMA training as it’s always been a passion of mine.
My favourite personal achievement was working with a client & friend to achieve her goal of fitting into her mother’s wedding dress for her own wedding. We worked tirelessly across 6 months to achieve this goal and was extremely grateful to help in the process.
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By our Gym+Fitness team at PCYC Ashmore
We know nutrition is key when working towards health and fitness goals, and one of the most effective ways to boost your results using nutrition is through effectively fueling your body before and after your workouts.
Good nutrition, and the timing of meals, before and after your work out can benefit your performance, replenishment, and recovery.
A good, regular pre and post workout eating routine can help to ensure you have the right energy stores to get your through your workout and will help your body to translate that workout into results. Carbohydrate-rich foods and fluids can help “top off’ glycogen stores giving you sustainable energy for exercise, while protein can help to preserve muscle mass built during a workout for example.
Fueling your body for a workout can begin up to eight hours before a session. Consuming carbohydrates in the lead up to your gym visit can give your body stores to draw from when working hard. Ideally you should then eat an easy to digest snack one to four hours pre-workout – you can test how this works for you and find your best pre-workout nutrition schedule to suit your body, workout and health and fitness goals.
A satisfying pre-workout snack doesn’t have to be complicated. The following are some easy ways to fill up before you hit the gym:
Generally, you should have a hit of protein within 30 minutes post-session and protein with every meal if possible. Your post-workout protein hit is also just as easy.
Post-workout snacks could include:
Above all you should be consuming water frequently before, during and after your routine. What and when you eat can make a big difference to your performance and recovery. Well-balanced meals are important for energy production, recovery, prevention of injuries and proper growth. Both meal composition and meal timing must be individualised for each person based on gender, age, body type and the type, intensity, duration and frequency of activity. Remember that each body is different, as is each training regime, so make sure you listen to your body so you can determine what’s right for you when striving for your fitness goals.
I am one of the foundation members of PCYC Maranoa. I was one of the first people to walk through the doors when the centre first opened in 2012!
I absolutely love the space, the facilities, and it feels like home. I enjoy coming to the group fitness classes and appreciate all the programs PCYC Queensland provides for the community, especially its engagement with youth and police to form better connections within the community. I really feel comfortable and safe when working out there.
I am training to walk the Camino de Santiago trail from Portugal to Spain!
I would say the rowing machine. It is perfect for everything. It targets the full body, a great way to get some cardio in, takes pressure off my joints.
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Meet Michael! He’s one of our bubbly and cheeky Gym+Fitness members at PCYC Ipswich.
I have been a member of the PCYC Ipswich for over 3 years.
I love the gym atmosphere and mate ship that I have found at the PCYC Ipswich. The space is well kept and has great new equipment. The atmosphere is also made by the people who are easy to talk to.
During my fitness journey I never thought that I would get so big and strong. I fell in love with the process of beating my own numbers and seeing the results on my body. With consistency I felt that the journey was fun and easy. I hope with consistency; I will find my way to the body building stage and win.
My favourite movements are anything chest related, however if I have to choose one, I will choose the incline bench press.
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If you’ve ever stepped into the PCYC South Burnett gym and been greeted with a big smile and an infectious energy, chances are, Lori was in the building! She welcomes everyone with enthusiasm and is always ready to push them to their limits.
💪 Favourite Exercise: Burpees (of course!)
🔥 Favourite Sayings: “The taste of vomit after a workout is the taste of success.”
My fitness journey began 16 years ago as a volunteer. From there, I became a group fitness trainer and progressed to a personal trainer.
Everything! I love inspiring and encouraging people to achieve things they never thought possible. I love the lifestyle, feeling fit and strong, staying busy, and being a role model for my family and community.
I am always training to reach new personal bests, believing that progressive overload is the key to getting stronger.
My favourite moment in my journey would have to be completing Level 2 CrossFit training!
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