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.

 

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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!)

 

 

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.

 

THE HEALTHIER ALTERNATIVE TO LIQUID FASTS

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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:

 

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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.

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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!

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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.

 

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Plank Challenge

Plank Challenge

In the quest of reaching our full potential, which is our June focus, of course we have to talk about working on our bodies. Our challenge today is a Plank Challenge!

Plank are an awesome exercise move because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques, hips, and back. Planks help us stand upright & tall with good posture, improve balance & sports improvement and can also help with digestion & metabolism.

Plank Challenge: Hold a plank for one minute! 

Plank challenge

For proper form, your arms should be directly under the shoulders. Your entire body should be in a straight line from toes to head and the back completely flat, neither arched nor rounded. A slight pelvic tilt will help keep your back straight. Engage your core by pulling your belly button towards the spine, and hold.

You can also do these on your elbows or even drop to your knees. Whatever variation you decide to start with, just keep proper form and do your best!

Comment below and let me know how you did! 

Did you hold it longer than one minute?According to Wikipedia, “In April 2016 the world record for a front plank, resting on elbows, was set by former Marine officer and retired Drug Enforcement Administration (DEA) agent George Hood with a time of five hours, 15 minutes and 15 seconds. This was broken in May 2016 by Chinese policeman Mao Weidong who planked for eight hours, one minute and one second, who formerly held the record and regained it.” I CANNOT EVEN IMAGINE DOING THIS!!!

 

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.

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