Post your pictures at www.facebook.com/FitKeri
Post your pictures at www.facebook.com/FitKeri
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 that 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. Count 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.
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.
It’s Day 2 for our “Reaching Your Full Potential” challenge we are doing this month in my ongoing accountability group. This month we are focusing on becoming our best self. If you missed the intro to this month’s focus and day 1 challenge, go ahead and take a look at it now.
This article is from one of my favorite motivational speakers, John C. Maxwell. I’ve had the pleasure of hearing him live at our annual conference and he speaks with so much heart and passion that you can’t walk away without wanting to read everything he writes. This article is all about Improving Yourself and how to start the journey on becoming your best self.
Time for a history lesson: The Stone Age didn’t end because humans ran out of rocks. It ended because we kept learning and improving. If you think about it, the desire for self-improvement is written into our DNA.
Through the ages, the most successful people have been those who could tap into their deep drive to improve themselves. Learning to perform better day by day and studying those who share that commitment is a special passion for me, and I believe it’s important for any leader. In this second adaptation from my new book Sometimes You Win, Sometimes You Learn, I’ll share some of what I’ve discovered about self-improvement.
1. It’s the first step to improving everything else.
The world whizzes by at an incredible pace. I joked about the end of the Stone Age. Some archaeologists believe that period lasted millions of years. But the Bronze Age, which followed, lasted only 2,000 years. Then the Iron Age, less than 1,000. Each period in technological history comes faster and faster—a testament to our drive for progress.
Now, in the Information Age, advancements accelerate at incomprehensible rates. According to a University of California at Berkeley study, the amount of information produced worldwide in 2002 was five exabytes—the equivalent of 37,000 digitized copies of the 17 million books in the Library of Congress. And that was before Twitter, Facebook, YouTube and others took the exponential growth of human expression to a new level. Hewlett Packard estimates that by 2020, 50 zettabyes of new information will be created each year. A zettabye is 1,000 exabytes!
The bottom line is clear. If you are not moving forward, the world is passing you by.
2. It requires leaving your comfort zone.
In Crime and Punishment, Fyodor Dostoyevsky’s protagonist observes, “Taking a new step, uttering a new word, is what people fear most.” Instead people should most fear the opposite—not taking that step. If we don’t step out of our comfort zone and into the unknown, we will not grow.
Security does not take us forward. It does not help us overcome obstacles. It does not lead to progress. You’ll never get anywhere interesting if you always do the safe thing. Instead you must surrender security to improve.
Progress is not a single step. You’ve got to keep marching—committing to the improvement you’ve pledged to make. Speaker Peter Lowe once told me, “The most common trait I have found in successful people is that they conquered the temptation to give up.” Face your fears. Get out of your comfort zone and try new things.
3. It’s not about quick fixes.
We live in a society with what I call “destination disease.” People want to do just enough to “arrive,” and then they want to retire.
My friend Kevin Myers says it this way: “Everyone is looking for a quick fix, but what they really need is fitness. People who look for easy solutions stop doing what’s right as soon as pressure is relieved. People who pursue fitness do what they should no matter what.” That’s the truth. Losers don’t lose because they focus on losing: They lose because they focus on just getting by.
Where do you stand? Are you fixated on the easy way out? Or are you the slow-but-steady type who keeps working to get better? Those are the people headed toward success.
4. It’s a daily commitment.
David D. Glass, the former president and CEO of Wal-Mart, was once asked why he admired company founder Sam Walton. He responded, “There’s never been a day in his life, since I’ve known him, that he didn’t improve in some way.” Now that is an accomplishment.
Pretty early on my own journey, I heard something from the personal development speaker and author Earl Nightingale that changed my life. He said, “One hour per day of study will put you at the top of your field within three years. Within five years you’ll be a national authority. In seven years, you can be one of the best people in the world at what you do.” That was when I made the daily commitment to understanding leadership.
Some things simply have to be done every day. You know that old saying, “An apple a day keeps the doctor away”? Well, eating seven apples at once every Monday morning isn’t going to give you the same benefit. If you want to improve, intentional growth needs to be a daily habit—it’s not a once-in-a-while, when-you-have-time sort of thing.
As I’ve worked to improve myself on a day-by-day basis, two words have helped me stay on track. The first is intention. Every morning I promise myself to learn something new. As I go about my day, I’m consciously looking for things that will help me improve.
The other word is contemplation. Time alone is essential for self-improvement. When I spend time thinking about my challenges, experiences and observations, I gain perspective. I can evaluate my losses and mistakes, and learn from them. These quiet moments are also my time for positive self-talk. Motivational humorist Al Walker said, “The most important words we will ever utter are those words we say to ourselves, about ourselves, when we are by ourselves.” During these solo conversations, we can beat ourselves up or build ourselves up.
Need your own conversation starter? Ask yourself these few questions before bed, as I do.
• What did I learn today? What spoke to both my heart and my head?
• How did I grow today? What touched me and affected my actions?
• What will I do differently? Unless I can state this specifically, I haven’t learned anything.
One of the things I never do during that private conversation is compare myself to others. There’s a reason for that. My desire is not to become superior to anybody else. I want to be superior only to my former self. Intention and contemplation help me do that.
This Challenge is for women who are SERIOUS about getting their bodies back by building MUSCLE. This is how I have trained to get my body back after having kids and I know these solutions WORK to give you the best and fastest results. Cardio alone will not shape your body… Muscle will! If you have parts that jiggle, muscle is the way to tighten up. And the more muscle you have, the more calories you burn 24/7!
1) FITNESS: Choose one of the following weight lifting programs: The group will have the choice to choose between the following programs: ChaLEAN Extreme, P90X, Body Beast or 21 Day Fix Extreme. Why these? Because I know they work and they will work for you too. I personally have completed each of these programs, but most importantly, I have helped my clients get the best support possible while using them to get their bodies back.
Each program includes:
• Multiple workout DVD’s
• Calendar showing what order to do your workouts
• Nutrition guide/diet plan that tells you exactly what to eat – Takes the guess work out!
• 30-Day money back guarantee
• See the program description for full details.
► To see a comparison of these programs, see this CHALLENGE PACK page and select the programs you want to compare. To see full details, click the “details” link next to the “add to cart” button on that page.
2) NUTRITION: Try Shakeology – your “secret weapon”! (HIGHLY recommended)
Replace one meal a day to help you lose weight, increase energy, reduce cravings, and feel GREAT! (HIGHLY recommended but not mandatory for this challenge – but I will say that this is a non-negotiable part of MY daily diet)
Learn more about Shakeology HERE
3) GET SUPPORT – Access to my private Challenge Group!
• Private accountability group on Facebook
• Get personal support from me and others in the group who are doing the same programs to help you stay on track, stay motivated, and have FUN on your fitness journey!
• You do everything at home, on your own time and schedule. Just push play on the DVD and follow along!
• Check in daily and post your workout on the group page. Everyone shares their successes and struggles and supports each other along the way.
• This is the missing link to your success …THIS WORKS!
• Get a free T-shirt with your program logo once you complete the program
• Submit your transformation for a chance to win $500-$100,000!
• Your biggest reward will be how good you look and feel!
Let’s GET STARTED!
Apply Below! Serious inquiries only!
I will be in touch via email to discuss with you which program would be best for your personal fitness goals. Please check your spam/junk folder as sometimes my email may end up there. 🙂
► To learn more about joining my team as a Coach, click HERE
Take The Beachbody Challenge™ for the motivation you want and need to get fit and then you can win big!
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