21 Days to Healthier Habits – FREE

This FREE online support group is designed to give you small, daily challenges that will make a BIG difference in your overall health and wellness. You could lose a few pounds too! Share this with your friends and family and let’s support each other on becoming healthier.

To join, please email me at fitkeri@gmail.com with SUBJECT: 21 habits



Best Time of Day to Workout

When is the best time of day to workout?

I get asked this question ALL.The.Time! Honestly, the best time of the day to workout is whenever you WILL actually do it!!! There is no magic time since everyone is different. If you’re a night owl, work out at night. Morning person? Work out first thing in the morning. Any time you’re in the mood to do it will work because, by far, the biggest physiological changes happen to your body when you push yourself further than you’ve pushed yourself before. The point is, just get it done whenever and however you can.

No Excuses


Personally, I like to workout mid-morning. My “golden hour” is somewhere between 9:00 – 11:00 am. I try my best to start at 9:00 and go for about an hour most days. I eat a light breakfast (either Shakeology or eggs & toast) around 7:15 and then drink my pre-workout drink (the bomb diggity) right before I start. If I have something going on in the mornings, like a doctors appt or school event to attend, I most definitely try to workout before my kids get home from school…otherwise, it’s likely not going to happen.


FitKeri I will persist until I succeed

What to Eat Before Your Workout

The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down.

  • Banana with almond or cashew butter (2 teaspoons)
  • Multi-grain crackers (8) with hummus (2 tablespoons)
  • Oatmeal (1/4 cup uncooked) with frozen mixed berries (1 cup), cashew butter (2 teaspoons) heated in the microwave
  • Apple and walnuts (8 halves)
  • Shakeology

Regardless of the time of day you work out, consistency is key. In theory, this means it’s best to work out whenever you’re able to stick with it on a daily basis. Your metabolism does not care about the time of day, it will burn the same amount of calories!

So WHAT is YOUR favorite time of day to workout? Comment below and share!


FitKeri Free Fitness Consultation
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Plyo Leg Workout

Ready, Set, GOOOO … Plyo Leg Day – do each move for 30 seconds.

1 Squat Jump
2 One-Leg Squat Jump right
3 Squat Jump
4 One-Leg Squat Jump left
5 Tuck Jump
6 Frog Jump
7 Tuck Jump
8 Frog Jump


I have room this month for 3 more women who are ready to MAKE A LIFESTYLE CHANGE in their nutrition!!!! We all know that 70-80% of your results, are a direct reflection of your nutrition! It will not matter what workouts you are doing, if your eating isn’t in check!
So this group is for those who are ready to commit to improving nutrition, along with quick and simple 30 minute workouts doing moves like the one you see in this video. You can be at ANY fitness level and need to lose between 10-50 lbs.

My private online support and accountability group starts Monday and will include: My favorite meal plan that focuses on proper portions of whole foods, 7 different workouts, a 30 day supply of my favorite whole food meal replacement, online support in my private group every day, and daily accountability through check in’s with me for as long as you’d like!

This group is a complementary service for those INVESTING in their own fitness and nutrition, just like I do! This group is specifically for people who want to change their lifestyle long term and work toward improving, not achieving perfection. Serious inquiries only please!


Are you looking to kickstart your weight loss?

I have to first ask you, do any of these characteristics sound like you?

1) Low energy levels
2) Poor sleeping habits
3) Excess weight
4) Food cravings
5) Brain fog

detox_fitkeriIf so, might be time for a “Refresh”.

If you are anything like me, this Summer has been filled with lots of great memories which all involved great food, cocktails, late nights, desserts and it’s leaving you worn out and craving caffeine and starchy foods. All of this has caused me and probably you with some extra weight and bloat that we want gone asap.

The 3-Day Refresh is designed for those of us looking for a fast, clean break – to drop a few pounds in a hurry or break some bad habits.

This gentle cleanse consists of three daily shakes, a fiber drink, plenty of filtered water, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy and metabolism going.

Though the plan is simple, it offers many alternatives, including some creative ways to prepare your meals, so you’ll see that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals.

Watch this short introduction video on what to expect with the 3-Day Refresh.




If you’ve ever done a juice fast or an all-liquid cleanse that’s high in sugars and low in protein, you may have found that you felt weak, sad, and sluggish. And any weight loss came right back.

That’s because liquid fasts can tax your organs, and crater your metabolism.

The 3-Day Refresh is scientifically designed to do just the opposite. It detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs re-energize. That’s why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

Instead of leaving you depleted from fasting, after 3 days you feel energized, lighter, REFRESHED!

Look at these awesome results and testimonials from customers:




So What happens after the 3 days?

The benefits of cleansing can be immediate – you might see weight loss, cravings diminish, an increase in energy, and even sleep better. But, what’s even more powerful is to use what you learn during the 3 days to set yourself up for a lot more good days than bad.


During the Refresh, you cut out things like coffee, processed sugar, meat, dairy, etc. As you come back off the cleanse, evaluate how your body feels when your reintroduce these foods one by one. Be conscious and really listen. It’s important not to jump back in and binge on junk. While, we would love if you did the Refresh every month from a bottom line perspective, we don’t advocate trashing your body because you know a detox can “undo the bad”. That’s not what Beachbody is about, and not what the Refresh was designed for.

So be kind to yourself. If you like sweets, have them, but only once in a while. Try to rid yourself of the dependence on these things and it will go a long way to living a healthier, more fulfilling life.

This all sounds great, so how do I order?

1. Join my 30 Day Health Transformation group. Because I want to support all my clients in making a lifestyle change and not just a 3-day “quick-fix”, this group will actually last for 30 days. You will order the 3-Day Refresh Challenge Pack which will give you the Refresh clean eating program & supplies, 30 day bag of Shakeology, and access to my private Facebook page for 30 days. During the month, we will discuss all aspects of living a healthy lifestyle: nutrition, exercise, dining out, unhealthy habits, etc. If the 30 day groups sounds great to you, click below to place your order!



2. Join my 90 Day Fitness Challenge. This program will begin on May 11th and will last for 90 days. With this program, you will order the Refresh Challenge pack shown above and order an exercise program to begin after the 3-Day Refresh is over. In order to figure out which program would be best for you, I would like you to fill out a free consultation form and I will send you some program recommendations. Please fill out the consultation form and I will be in touch within 24 hours with your recommendations along with the best, most affordable way to order.

We have everything from strength training, cardio kickboxing, MMA, pilates/yoga, endurance training, etc. By choosing this option, you are going to have my undivided attention for 90 days and you will look and feel like a completely different person by the time the holidays arrive. Sounds awesome, right?

3. Just looking for a 3-Day Jump Start? Are you a current or past customer who used to eat pretty well but have recently fallen off the wagon and need some help getting back on? Or maybe you have a special event like a wedding or high school reunion to attend and you MUST fit into that dress? Well you can order the 3 Day Refresh Complete Kit  and you can complete on your own time and schedule.  Message me with any questions!

Are you ready?

Whichever you choose, please make sure you email me your order confirmation number that will be emailed to you so that I can look up your order and put you into the correct accountability group. Please contact me if you have any questions or concerns about this program! I cannot wait to see your results.


binge*** P.S. – I want to be CLEAR that I don’t advocate the “binge” and “cleanse” approach. Not only is it unhealthy, it’s also ineffective.

The goal of the 3 Day Refresh is not to magically undo years of bad habits, but rather give the body a clean break from things you may have become dependent or accustomed to eating or drinking.

We’re finding this 3-day break is having a profound, positive effect on our customers relationship with food, how they feel, and their approach to health post-Refresh. Ideally, your day to day food intake won’t be a huge departure from the 3-Day Refresh program, except for the increase in calories and occasional treat — you know to help keep the sanity.



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!!!