FITober – Taking Applications Now

It’s almost October which means more than just pumpkins, Halloween costumes, and candy. It means that it is the start of my annual FITober Challenge!

Let’s face it, October can be hard on you. Starbucks is selling their Pumpkin Spice Latte, there is Halloween candy on every aisle of the grocery store and there are tons of festivals and parties to attend. That’s why starting a fitness plan in October makes the perfect sense! The group will keep you super motivated and accountable to reach YOUR goals. We are going to Slim down in time for Halloween and keep it up through Thanksgiving and Christmas.

Yep, no holiday weight gain for us! This simplified and fun plan that includes exclusive access to a private online support group & is personalized to your goals.

But trying to lose weight without a plan is just a frustrating time suck. This time of year should be fun, not depressing…

I was completely frustrated for 9 months after my 2nd daughter was born.  Then I found this system and it completely changed the course of my life.

It’s fast, easy, simplified, and fun. I got into the best shape of my life in the comfort of my own home. My schedule, my kids, my food, my living room, and some times my pajamas (don’t judge).

That’s real results, unbeatable value, complete convenience.

FitKeri Before

4 Reasons This Works:

  • SUPPORT. A group of like minded women going through the same exact thing as YOU. We will cry, laugh, and celebrate with you the whole way.
  • IT’S CUSTOM.  I have a customized coaching program and meal plan just for my customers that help you change the way you think about health & fitness.  No guess work.  No hoping. Just results.
  • NO GYM REQUIRED. Pick when and where you want to work out with all the tools, support, and motivation needed.
  • IT’S EASY.  Want to see results in as little as 21 days? Only have 25 minutes a day? What to gain lean muscle mass? There are programs that are expertly designed just for you. Losing weight doesn’t take 90 minutes a day in the gym any more! There is something for every single fitness level, even if you have never worked out before.

 

to do

What’s included?

— ONLY 30 minute workouts (perfect for busy moms like YOU)
— Everything is done from home!
— Simple, fool-proof meal plans & recipes
— Portion control food containers (THIS IS A GAME CHANGER FRIEND!)
— Superfood nutrition milkshake that replaces one snack or meal a day
— Online private FB support group
— Surrounded by AMAZING women doing the same thing!
— Accountability & support from ME – so that you actually STICK TO IT!!!
— RESULTS!!! (or your money back!)

 Awesome FREE Bonuses Included:

  • INCLUDES my 10 Day Clean Eating Meal Plan AND Shopping List that I use to get back on track and stay there.
  • INCLUDES lifetime membership to my graduate support group – being healthy is a lifelong journey and getting continued support is KEY to lasting results.
  • Once you complete your program, you will receive a free T-shirt.

All you need to do is answer a few easy questions and you’ll receive an email within 2 business days (check your junk folder) that will include program suggestions & additional details with absolutely no obligation to commit.

Warning: If you lose more than 10 pounds in 10 days, please discontinue participation! You’re doing something way too right! (kidding…sort of!)

 

 

How to Prepare a Budget Friendly Family Meal

Time. Money. Effort. They are all things that can stand in the way of preparing healthy meals. We are going to take a closer look at the common concern “healthy foods are just so expensive!”

There have been several studies that have taken a look at the cost of healthy foods, but one of the best, most comprehensive ones was conducted by the USDA in 2012, and updated in 2015. This study looked at the Dietary Guidelines, price per calorie, price per edible gram, and price per average portion. The results? Low calorie foods, such as fruit and vegetables tend to be relatively expensive when it comes to price per calorie while foods high in saturated fat and added sugar are high in calories and low in price per calorie. However, when comparing fruit and vegetables to most dairy and protein foods, they are less expensive. (1) A Harvard study has also found that a healthy diet, rich in fruits, vegetables, fish, and nuts) costs about $1.50 more per day per person. This equals roughly an additional $2,200 per year for a family of four. (2)

Do not let this detour you! Let it motivate you to make wise decisions with your food dollar! It’s no secret, that while highly processed, sugary foods are cheap, they have a profound negative impact on your body.

Creating Cheap Healthy Meals

moneyThere are several ways you can create healthy meals in a budget-friendly way. The first is to look at your eating habits and determine what area of change will make the greatest impact on your health. For example, if your family rarely eats pasta but enjoys meat at most meals, then buy the less expensive pasta and allocate some of those food dollars to a better meat. When you are purchasing produce, consider what is in season, as those foods tend to be less expensive. Additionally, keep an eye on the weekly store advertisements, pull your attention away from the packaged foods and focus on what’s healthy first! Note: not everything has to be fresh! You can buy frozen fruits and vegetables as long as there is no added sugar or salt to the package. This is a great way to make sure every meal includes a fruit or vegetable, and steaming them is fast!

Quick, Healthy, Family Meals

timePreparing healthy meals for your family doesn’t have to cost a fortune or require hours in the kitchen. Here are some easy, tasty, budget-friendly meals to serve up to your family:

 

 

  • Mediterranean Pita: Slice a whole-wheat pita open, spread hummus on one side. Add any veggies you enjoy (red pepper, cucumbers, olives, and mixed greens are yummy here). Add a little olive oil and enjoy! Estimated Cost per serving: $2.30
  • Loaded Sweet Potato: Bake a medium sweet potato and top with 2 Tbsp nonfat Greek yogurt, 1 Tsp honey, and 2 Tbsp black beans (drained and rinsed). Estimated cost per serving: $1.95
  • DIY Fish Sticks: Preheat oven 425 degrees. Slice 1, 6-ounce cod filet into strips. Season with salt and paprika. Bread each one by dipping slices into egg bath then whole-wheat breadcrumbs. Place on foil-lined baking sheet and bake for 8-10 minutes (or until opaque and flaky). Serve with frozen veggie or salad. Estimated cost per serving (3 fish sticks): $3.50
  • Turkey Frittata: Preheat oven to 425 degrees. In small pan , brown ¼ pound ground turkey, seasoned as you wish. Add 1/8 cup grated onion – cooking about 3-4 minutes. In a separate bowl, combine 2 eggs, 1/8 cup milk. Add to turkey mixture and cook until eggs are set. Estimated cost per serving: $2.75 (depending on grade of meat you buy)

If you would like to join an upcoming Crockpot Challenge, fill out the form below and I’ll be in touch.

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!!!

 

Summer Goals

Summer Goal

The summer season is the perfect opportunity to really focus on short term goals.Goals give your life direction and purpose and without them, you’re just drifting through existence. Set a summer goal that includes your family like eating more veggies & walking more or create a budget. Whatever your goal may be, make it realistic and something you can finish by Summer’s end.

Your challenge today is to think about your goal and to actually visualize it. Create a live collage on how you can make your goal a reality.

If losing weight is your goal, maybe your picture would look like this. Summer Goal

So let’s see how you are going be Summer Strong and what it will take for you to reach your goals.

My Summer Goals

My Goals:

  1. Workout 6 days a week even if on vacation
  2. Eat more veggies at every meal
  3. Read more personal development
  4. Have fun with my family every day

A goal is a dream with a deadline” ~Napoleon Hill~

“The more you dream, the farther you get.” ~Michael Phelps~

“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” ~Andrew Carnegie~

“Long-range goals keep you from being frustrated by short-term failures.” ~James Cash Penney~

 

Active Lifestyle

Active Lifestyle

Do you live an active lifestyle? Being active by definition means doing things that require physical movement and energy. Being “active” doesn’t mean just doing your workout and not doing anything else for the rest of the day. That used to be me. I would do my 30-60 minute workout and think that was good enough and I could sit at my desk or the couch the rest of the day. WRONG! You should constantly be moving and getting in as many steps as you can throughout the day to truly call yourself an active person.

Here are some of my favorite ways to be more active. Comment below and share ways you stay active daily and what ways you can add in more active movement into your day!

1) Take a dog for a walk. I look forward to walking Fiona every day. It has become a habit for both of us Be Activethat as soon as I turn off my tv from finishing my workout, she RACES to the front door and whines until I’m ready to leave. It’s great exercise for her, a little extra movement for me, and a great way to meet new people. And noticed I say “a dog”… if you don’t have one, I’m sure your neighbors wouldn’t mind you taking their loved one for a stroll around the block!

 

2) Do you sit at a desk all day? Set a timer to go off every 30 minutes and get up from your desk for a stretch or do a basic exercise move. Here are 9 stretches you can do from your desk, or do 25 jumping jacks…by the end of the day, you would have done 300 of them! You could also take a quick walk to drop off paperwork or mail, or fill up your water bottle. It’s a good chance to refresh your brain and give your eyes a rest when you’ve been staring at a computer screen for too long.

3) Use the stairs. This may seem like a generic tip, but actually USE the stairs! This also involves your whole family! Be a great role model and take the stairs as often as possible. If you have kids, you can make a game out of it. Be More ActiveCount the stairs, see who can get to the top the fastest, guess how many steps there are. Talk to them about how taking the stairs is good for your heart and will make their legs stronger. Create these habits now while they’re young, so they will continue them as they age.

 

4) Wear a pedometer. I learned a couple of weeks ago that just the act of wearing a pedometer triggers your subconscious to get in as much extra walking as possible. Those who wear pedometers walk an average of a mile more each day. You burn about 100 calories per mile (give or take based on age, fitness level and body composition), 100 x 7 days = 700 calories per week; 3500 calorie deficit is one pound of weight lost / 700 calories each week = in 5 weeks you could lose 1 lb, just from wearing a pedometer. I wear a Polar A300 that tracks my steps and also my HR while working out. I love it!

5) Have a dance party! Nothing makes my daughter’s happier than when we have a good old fashioned dance party in the kitchen while I’m trying to cook. We blast their favorite music and dance around acting as silly as possible. If dancing is your thing, their are awesome dance workouts you can try like Hip Hop Abs, CIZE and the upcoming Country Heat.

6) Do yard work. Nothing is more draining and more satisfying than a day spent in the yard. Just weeding or lying down new ground cover will work your hamstrings like nothing else. You can burn 200-400 calories per hour by pulling weeds, planting flowers and mowing the lawn burns 250-350 calories per hour. Remember to stretch afterwards or you might be sore! Again, get your family involved! Pulling tiny weeds from our flower garden is on the chores list for our kids and they actually enjoy doing it.

7) A great time to work on your abs is during commercial breaks. Do as many as you can during the break and do a different type of movement during each break. Your abs should be screaming at you afterwards especially if you watch a lot of tv.

8) Bathroom workout – This may seem silly, but for those of us who drink a ton of water, we go to the bathroom a lot. Every time you “go”, do 25 jumping jacks. You can also do plie squats while brushing your teeth and get in a great stretch while taking a hot shower.

9) Sun Salutations -Every morning when you get out of bed, do 3-5 rounds of sun salutations. This is a perfect morning practice to awaken the body, focus the mind, and connect to a sense of gratitude for the new day.Be more active

10) Workout at home. There are hundreds of workouts you can do at home that can meet your goals and needs. That is how I got started on my fitness journey, so I know doing home workouts actually work. If you need help finding a solution for you, please reach out.