**FREE** Five Day Nutrition Group

 

Thank you for your interest in the FitKeri Five Day Nutrition Group starting on May 12th!  Here is the full scoop. Contact me if you have any questions once you look over!

 

The Challenge contains the following:

– Easy delicious 5 day meal plan for every meal and snack

– Short and simple exercise plans to keep you moving

– A private Facebook group for complete support

– My personal attention and guidance

Optional: You can purchase a 5-day supply of Shakeology to use as either your breakfast or snack for $28. This will help you shed the pounds even faster!

 

THE RULES:

* Exercise for 30 minutes minimum per day

* Keep a food journal

* Check in daily for accountability on our private Facebook page

* WIN prizes!

* Drink your Shakeology once per day (optional)

So what do you think? Are you ready to commit?

 

If this sounds like something you would like to be a part of … and why wouldn’t you … Please fill out the form below and I’ll be back in touch with you within 24 hours. Be sure to check your junk/spam folder!

 

 

Clean Eating Crock Pot Challenge

This is going to be fun and such a easy week for you busy mamas to have dinner ready without having to do too much work. I don’t know about you, but this time of year is filled with soccer practice, games, gymnastics, girl scouts, errand running, etc. Finding the time to fit in a healthy dinner seems almost impossible! So let’s bring out our neglected crock pots and get started!

 Crock Pot Challege
I will be providing a complete “Crockpot” meal plan (easy to follow and yummy!) WITH shopping list! Most of these will be paleo, but it’s easy to add a starch like pasta or rice if that’s your preference. I do that for my family too! The key to the group is that you have to actually make the recipes and let me know how you like them. 🙂 Don’t just join the group and not post, okay? 🙂

 

Why do it? We all want our families to eat healthier and be able to spend more time having fun with our kids. One week of putting real whole food in your body can change everything. I also think the way you feel at the end of the week will blow your mind.

If you are planning to change your lifestyle and get healthier this Fall, this is the perfect first step.

We will get this party started on Monday the 19th! If you would like to join, please fill out the form below. I will email you the instructions, so please be on the lookout. My email address is fitkeri@gmail.com. The group will be setup on Facebook with all the menu plans, grocery lists, recipes, daily workouts, etc. I can’t wait to get started!!!

 

Fruit Challenge

Fruit Challenge

In our Reaching Your Full Potential series, we are talking about how to become our best selves and today we are going to talk about a sweet topic, Fruit! 🙂 Lately, I feel like fruit has gotten a bad name. There are so many people out there who says it’s bad for you because of the sugar content. That simply is not true! Fruit contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories. Now, I’m not saying you should go and eat 6 bananas a day, but fruit should be part of your healthy, balanced diet.

Read this great article about all the benefits of fruit and why you should eat it daily and then comment and share your favorite fruits and how many servings you eat each day.

Fruit Rainbow
Eat a Rainbow

So what are the “best” fruits you can eat for a healthy lifestyle? My top picks would include berries (strawberries, raspberries, blueberries, blackberries), avocado, lemon, lime, grapefruit and pomegranate. I most often choose berries over anything else because they satisfy your sweet/sugar cravings and they boast a very impressive nutrient profile. Of course, stick to the all natural and stay away from canned or pre-packaged sources. Frozen fruit is absolutely fine too! I always have frozen fruit in the fridge to use for my shakes.

The amount of fruits you should eat would depend on your goals and the meal plan you are following, but most plans I see have you eating just 1 – 3 servings daily….and wine does not count as a fruit (unfortunately) ! 🙂

Here are some great fruity recipes to try out this summer.

Strawberry Lemonade Bars

Avocado Dressing

Raspberry Chia Pudding

Peach Salad with Cumin Dressing

Broiled Grapefruit

Watermelon Salad

Mojito Fruit Salad

What are some of your favorite fruity recipes? Please share!

 

 

FIXATE – 101 Personal Recipes by Autumn Calabrese

fixate available

The BEST cookbook released today!! Have you heard about the 21 Day Fix workout that comes with the cute color coded containers? Well when you get the workout you get the containers and a small cook book/meal guide. The demand was there for MORE RECIPES!! So the trainer, Autumn Calabrese, created a whole cookbook with the 21 Day Fix containers, which allows you to eat healthy delicious foods and still lose weight!! Every recipe I’ve tried has been so good. You are going to LOVE this!

 

FIXATE with Containers:

16265_16972_Fixate_Long_1[1]_1A Delicious, Simple Way to Lose Weight.

Autumn Calabrese Presents FIXATE—101 Personal Recipes to Use with the 21 Day Fix® Portion-Control Program takes a unique approach to healthy eating by making it simple to eat just the right amount of your favorite foods.

FIXATE and the Portion-Control Container Kit make it easy to use Autumn’s simple system for measuring precise portions—you’ll get 7 color-coded containers that go hand-in-hand with the 101 recipes in the FIXATEcookbook or to use with any of your favorite 21 Day Fix recipes. That way, you’ll eat perfect portions of the delicious foods you crave while getting the nutrition you need to help you hit your fitness goals.

FIXATE and Portion-Control Container Kit include:

  • Easy-to-follow recipes (each marked with their color-coded container equivalents) designed to work with 21 Day Fix, 21 Day Fix EXTREME®, and Portion Fix—or use the deliciously nutritious recipes to create balanced meals for any other Beachbody® program.
  • Seven premeasured, color-coded containers to help you keep your portions in check and nutrition on track

101 PERFECTLY PORTIONED FIXATE RECIPES

Simple, time-saving, and delicious meals.

Get Autumn’s personal tips on preparing meals quickly and upgrading leftovers, so you can have delicious dishes even on your busiest days.

Vegetarian, vegan, gluten-free, and paleo recipes.

Autumn knows we all make different food choices, so FIXATE includes a variety of recipes fit for every nutritional need.

Tasty treats and mouthwatering drinks.

Enjoy snacks, desserts, and the occasional cocktail—eating clean doesn’t mean depriving yourself!

An inside look at Autumn’s personal journey.

Follow Autumn’s path to healthier eating and get firsthand advice on making the best food choices, organizing your kitchen, and creating your own lifelong healthy habits.

7 PORTION-CONTROL CONTAINERS

There’s no guessing. No measuring. No counting calories. If it fits in a portion-control container, you can eat it. Each one is color-coded for a different kind of food and premeasured for the precise portion:

Green—Veggies

Purple—Fruits

Red—Proteins

Yellow—Carbs

Blue—Healthy Fats

2 Orange—Seeds & Dressings

All containers are BPA-free, DEHP-free, top-rack dishwasher safe, and microwavable.

ShopNow

FIXATE Without Containers:

fixate cookbook

FIXATE includes:

Easy-to-follow recipes (each marked with their color-coded container equivalents) designed to work with 21 Day Fix, 21 Day Fix EXTREME®, and Portion Fix—or use the deliciously nutritious recipes to create balanced meals for any other Beachbody® program.

Simple, time-saving, and delicious meals.

Get Autumn’s personal tips on preparing meals quickly and upgrading leftovers, so you can have delicious dishes even on your busiest days.

Vegetarian, vegan, gluten-free, and paleo recipes.

Autumn knows we all make different food choices, so FIXATE includes a variety of recipes fit for every nutritional need.

Tasty treats and mouthwatering drinks.

Enjoy snacks, desserts, and the occasional cocktail—eating clean doesn’t mean depriving yourself!

An inside look at Autumn’s personal journey.

Follow Autumn’s path to healthier eating and get firsthand advice on making the best food choices, organizing your kitchen, and creating your own lifelong healthy habits.

ShopNow

grave

Click to learn more about the 21 Day Fix and 21 Day Fix Extreme.

 

5-Day FREE Clean Eating Challenge

You’ve probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your diet. Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats. And since you don’t have to count calories or give up whole food groups, it’s easy to follow.

This 5 Day Clean Eating Challenge gives you a game plan, recipes, and a practical way to get in the habit of eating better.

clean eating challenge

The Challenge contains the following:

– Easy delicious recipe options for every meal and snack
– Short and simple exercise plans to keep you moving
– A private Facebook group for complete support
– My personal attention and guidance

The Rules:

Follow these 5 simple rules for the next 5 days, listed in order of importance. The closer you’re able to adhere to these 5 rules, the better results you will see. I will post helpful tips for the next 7 days to help you stay on track, but THIS is going to be your mantra for the next 7+ days:

  1. ELIMINATE processed foods; try new, healthier recipes as alternative
    1. Allowed
      1. Fresh Fruits and Vegetables
      2. Whole Grain Pasta and Wheat
      3. Lean Protein, Healthy Fats
      4. Organic or Grass Fed Products
      5. Limited Dairy Products
    2. Not Allowed
      1. White – Flour, Rice, Sugar
      2. Processed and Refined Products
      3. Preservatives, Fast Food, Alcohol
  2. HYDRATE frequently; water only!
    1. NO soda or juice 😉
    2. Sparkling water is find, just must be all natural
  3. CONTROL your portion sizes. ½ your plate should be veggies/fruit, ¼ grain & ¼ protein
  4. EXERCISE every day, following along with the optional workout schedule
  5. CHECK IN daily for accountability on the Facebook page

 

So what do you think? Are you ready to commit?

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If so, please click the Join Now button and register for a free account. I will add you to the private group where I will begin posting on Saturday to get you started.   If you are a current client, contact me and let me know that you would like to join the group.

Optional: You can purchase a 5-day supply of Shakeology to use as either your breakfast or snack for $25. This will help you shed some pounds even faster, give you energy and help with food cravings. Message me asap if you are interested so that I can ship them out in time for you to start on Monday.

 

1048004_308368132684740_6833230416155624947_oeat clean lifestyle