Have you tried stevia yet?

Have you tried stevia yet?

Here is a link for a trail sample and coupon:  http://truvia.com/products/freesample

We will be using stevia in our upcoming meal plans.

Give it a try and tell me what you think!

TRY SOMETHING NEW IN 2014

Let's make the fridge our friend in 2014.

Get ready for new meal plans, new workouts, and new results!


Here is a tasty salad that will be included in your meal plans:

1 Cup Spinach
1 Cup Lettuce
1/4 Pepper Cut Up
1/4 Cup Peas
6 Baby Carrots Cut Up
1/4 Cut Up Cucumber
4 Cherry Tomatoes
1/2 Cut Up Apple
1 Slice Of Jeni-o Turkey Bacon®
1 tbs Parmesan Cheese Powder
2 tbs Fat Free Dressing (I like Italian) 

Cut up and layer: spinach, lettuce, pepper, peas, carrots, cucumber, cherry tomatoes and apple.  Drizzle your favorite vinaigrette or fat free dressing.  Sprinkle the parmesan cheese powder on top.  Crumble bacon on top and enjoy!

* I like to take a paper towel and roll up the piece of bacon and microwave it for one minute.  (Your microwave may vary) 

**For a meal prep help, you could cut up all of your veggies for 3 days and add your toppings (bacon, parmesan cheese and dressing right before you eat. :) 

Group Fitness & Water Aerobics Schedule For The Week of New Years

Here is this weeks schedule:

Monday-  7 pm Group Fitness
                         Bring Hand Weights, water bottle and mat
                         ( Be prepared for a glow in the dark party :))

Monday- 8 pm Water Aerobics
                         Bring your suit!  The water is fantastic this week!

Tuesday- New Years Eve
                         No scheduled workouts

Wednesday- New Years Eve Day  4:00 pm
                         Personal Training Group

Thursday- 7 pm Group Fitness
                        Bring Hand Weights, water bottle and mat

Thursday- 8 pm Water Aerobics
                        Bring your suit.  Hoping the water is still great! :)

Friday- No Scheduled Workouts

Saturday- 7 am Personal training starts. 
                        Right now 9:00 am is open if you have an interest.

                      



 

Coming Soon...

Get mentally prepared for 

another weight loss challenge 

coming in January...

Coming Soon!

Coming Soon!  Sign up to receive your workout! kerifit.com

Everybody needs a little UMPH once in awhile

The 1 Month Weight Loss Challenge is off to a great start :)

I've been able to hear from some amazing people today who are off to a great start.  Keep it up!!!

Quick Tip:  Remember to measure your food :)
                   Measuring helps you reach your goals.

Sign Up Now!

Great news!  The  Meal Plans for men and women are ready to go!  Go to http://www.etsy.com/shop/Kerifit to get the program!  We will be holding our official challenge on September 1st.

The rules of the challenge:

1.  Purchase the meal plans
2.  Sign up to participate in the challenge
     - By signing up for the challenge you will receive emails and support through out the month.
3.  Each week you will fill out an accountability form on kerifit.com so you can track your progress.

The 1 Month Weight Loss Challenge Is Here!

IT'S HERE!  The 1 Month Weight Loss Challenge Is Here!!!

I've been very excited to get this out to you!  After completing the 1 week weight loss challenge a few weeks ago I decided to put together a month long weight loss challenge.  The set up is very similar to the 1 week challenge.  However, for those of you who do not like eating the same meals everyday for a week you can "switch out" other meals from other weeks to help you with your weight loss goals.  *Just keep the breakfasts, morning snacks, lunches, afternoon snacks and dinners in order and you will still lose weight! I listened to your comments and have put some yummy recipes together for you.  I hope you enjoy them! 

Studies have shown that if you have a little bit of what you crave you are more likely keep on track with your healthy eating.  With that being said, we will be following the 80-20 rule.  In this challenge you will be able to have 100 calories of whatever you would like to help calm your cravings.   Some of us have sugar cravings others of us have salty cravings - whichever one you are... you are covered.

If you have any questions that I have not covered - please email me or come and talk to me.  I would love for you to feel in control of your health.

You can use this link:  http://www.etsy.com/shop/Kerifit?ref=search_shop_redirect to purchase your 1 month weight loss challenge packet.  I decided to use etsy.com because they have an instant download option.  So when you are ready, the meal plans are ready for you.

Have a great day!

Keri

Kerifit.com

Meal Plans will be available soon!

Here is the new look for the meal plan page!  It's almost ready - check back soon!

Here Are The Results Of The Survey:

1.  What is your favorite time of day to workout?

1- 7:00 pm
2- 6:00 am
3- 6:00 pm
4- 8:00 am

2.  What workout clothes fit you best?

1- Nike
2- Athleta
3- Lulu
4- Gap

3.  Would you be interested in a community page on this website?

Yes 75%
Maybe 25%
No 0%

4.  What is your favorite fitness app?

1- My Fitness Pal
2- Count.eat.calories
3- Calorie King

5.  Would you be interested in a weekly yoga class?

Yes 70%
Maybe 20%
No 10%

6.  Would you be interested in weekly meal plans and workouts?

Yes 97%
Maybe 3%
No 0%

MOTIVATING MUSIC

Don't SKIP This Workout!

Did you know that you can burn twice as many calories jump roping vs. running?  Give this workout a try.  You don't want to SKIP this one!

This information presented by Kerifit.com and is for educational and resource purposes only. It is NOT a substitute for or an addition to any advice given to you by your Physician or Health Care Provider. You should always check with your own health care professionals in all matters concerning health, exercise and diet.

Please understand that you are solely responsible for the way this information is perceived and utilized and you do so at your own risk.

In no way will Kerifit.com or any persons associated with the company be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.

1 Full Month Of Meal Plans Coming Soon!

It was really fun to do the Spring Slim Down Challenge.  A big thanks to all of you who participated!

I've gathered the majority of the feedback and plan to do a full one month challenge dedicated to weight loss.

I will be giving updates on the blog so ... stay tuned!!!

Day 7: Soulful Sunday

Day #6: Sweaty Saturday

Day #5 Fun Friday

Is it possible to have fun while eating right?  Try not to laugh at this:

The weekend is here, so how are you suppose to get through this?

Step 1 - Make sure you exercise today!
Step 2 - Make sure you drink all of your water today!
Step 3 - Plan out your day so you know what and when to eat!
Step 4 - BE STRONG!!

Day #4: Thirsty Thursday

Welcome to Day 4:  Thirsty Thursday!!!

Looking for ways to make drinking water more fun?  

 

Infused Water

Directions:  

1- Get a pitcher

2- Place your fruit, vegetables or combination of the two in the bottom of your pitcher

3- Add ice

4- Add water

5- Let it sit for a period of time - 30 minutes to 2 hours

 Get creative!  

What combination sounds good to you?

• lemon                                                                     • lime

• orange                                                                    • honeydew melon

• cantaloupe                                                              • watermelon

• pineapple                                                                • berries

• mixed berries                                                          • mango

• cucumber                                                                • mint leaves

• basil leaves                                                              • cilantro leaves 

• lavender

________________________________________________________________________

Health Benefits of Drinking Water

• Relieves Headaches:  A major cause of headaches is dehydration.   Remember to drink water and give your body the hydration it needs.

• Weight Loss: Water helps get rid of toxins in the body, decreases hunger, and has 0 calories.

• Hydrates Muscles and Joints: When working out, your muscles and joints are put to the test.  You will be able to perform better with a well -hydrated and lubricated body. 

• Better Skin: Water helps moisturize and replenish your skin making you look and feel younger. 

• Faster Metabolism:  Water helps cleanse the body making it run more efficiently, thus increasing your metabolism.  Water also helps with digestion and strengthens your immune system.

Resources:  Gourmet love to know.com Fresh Fruit Infused Water |  Mangosteennaturalremedies.com Benefits of Drinking Water

 

Day #3 Wonder Woman / Man Wednesday

Day #3 Wonder Woman / Man Wednesday

You've made it to day 3!  What an accomplishment! 

I hope your abs feel flatter today.  In fact, I hope you are feeling...Wonderful :) 

Don't let any "bad guys" or bad food choices get in your way today!   

(Do you remember watching this TV show growing up?  Do you remember it being this silly?)

Day #2: Toning Tuesday

Excerpt from email:

Happy Tuesday To You!

What did you think of your first day?  Do you feel cleaner?  Starting anything new is always a challenge but I hope you feel good about your efforts. In fact, I hope you feel like doing a happy dance....  (watch video)  

I hope you feel good inside and out!

Good luck on day #2!

 

Have you tried your new workout yet?

Spring 7 Day Slim Down Challenge
Workout by minutes:

Warm up as long as you need to and begin:
1)   push ups (can be done on knees)
2)   alternating side lunge with a front raise using dumbells
3)   burpy
4)   sumo squat with small hops (can bend the knees and go into a squat to protect knees if you have knee issues)
5)   full sit ups - hold weights at chest
6)   push ups
7)   standing side leg lifts 30 seconds right leg 30 seconds left leg
8)   plyometric jack
9)   jump rope with a rope or a pretend rope
10) elbow plank
11) squat with an overhead press
12) mountain climbers
13) double crunch
14) hand plank
15) cool down as long as you need to or repeat circuit

This information presented by Kerifit.com and is for educational and resource purposes only. It is NOT a substitute for or an addition to any advice given to you by your Physician or Health Care Provider. You should always check with your own health care professionals in all matters concerning health, exercise and diet.

Please understand that you are solely responsible for the way this information is perceived and utilized and you do so at your own risk.

In no way will Kerifit.com or any persons associated with the company be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.

Motivational Monday

Day 1- Spring 7 Day Slim Down Challenge!!!

Email excerpt:

 

I've attached a youtube video that is motivating to me.   It's motivating because someone took the time, patients and mental strength to create something beautiful. 

Take a look and keep in mind...if this is possible, then it is possible for you eat clean and create something beautiful yourself!

Good Luck!  Get your food prepared and stick to it!

Egg n' Muffin

Whole wheat English muffin
1 egg yolk
2 egg whites
1 slice turkey bacon
1 Laughing Cow Cheese Wedge®

- Toast English muffin to your liking (low calorie, high fiber)
- Cook eggs on stove top
-Wrap 1 piece of turkey bacon in a paper towel and microwave for 1 minute
-Assemble eggs, bacon, and cheese wedge on your English Muffin and enjoy :)

Comming Soon!

The results of the survey will be released soon.  If you haven't taken the survey yet - go to:
http://kerifit.com/Survey.html

What fitness tips really work?

"Motivation is what gets you started, habit is what keeps you going." J. Ryuh

Step #1- Identify your goal. Some goal suggestions are:
1- Loose weight
2- Lower Blood Pressure
3- Deal with stress better
4- Tone up
5- Fit in your favorite pair of jeans
6- Feel fit and healthy
7- Feel more energy
8- Increase flexibility
9- Better self esteem
10-Help relieve joint pain

When picking your goal to begin your fitness journey it’s important to point out
that your goal needs to be more powerful and meaningful to you so you are able
to change your current habits.

Step #2- Write it down. You are 2x more likely to reach your goal when you take
the time to write down what you eat and what exercises you have completed.

A study done by Kaiser’s Center for Health Research involving 1,700 participants
showed that in a 6 month period of time almost 70% of all participants lost weight.
Those who did not write it down lost around 9 pounds. Those who did write it
down lost up to 20 pounds!

Some people find it hard to keep track of their daily activity. Choose what works
best for you, there are apps, journals, body bugs, and many other alternatives to
help you achieve your goals.


Resource:  Writing down every morsel doubles weight loss By Steve Mitchell

Have You Signed Up Yet?

 The Spring 7 Day Slim Down Challenge grocery list and meal plan 

has officially been sent to your email.  

  If you would like to be apart of the challenge sign up now @ kerifit.com

Perfectly Peach Protein Shake :)

I first tried this recipe in the summer when Utah peaches were in season.  I think this protein shake is perfectly peach, and I hope you do to!

1/2 cup fat free cottage cheese
2 tbs vanilla protein powder
3/4 cup water
2 tbs old fashioned oats
1 peach (fresh or frozen)
1/2 tsp butter extract
1/2 tsp cinnamon
1 tbs stevia (or to taste)
11 ice cubes


This would be a great breakfast option for our Spring 7 Day Slim Down Challenge.  Don't forget to sign up it starts April 1st!

Ahhh, NUTS!

One of my favorite on the go snacks:

1 apple
12 almonds
1 bottle of water

We are all busy
     and we don't always know where our day will take us. 
                So take this snack with you so you are prepared!

It has saved me many times!

The Spring 7 Day Slim Down Challenge will include:

• Grocery list
• Meal plan
• Goal section
• Measurements
• Pre/Post Weight
• Support
• Motivational emails
     -Motivation Monday
     -Toning Tuesday
     -Wonder Woman / Man Wednesday
     -Thirsty Thursday
     -Fun Friday
     -Sweaty Saturday
     -Significant Sunday

*You do not have to live in Coalville to be apart of this challenge.  You can be apart of this online.
Sign up at kerifit.com!

Please invite anyone who would like to join you in this challenge!

Is there something else you would like to have for the challenge?

Leave a comment below :)

Do you sit more than 6 hours a day?

BY KERI MCWHIRTER

New research shows that even if you work out every day, you still need moderate activity throughout the day. For those who sit for more than 6 hours a day, it is shown to put you at greater risk for heart disease, type 2 diabetes and premature death.

Advantages of moving

Getting up and moving around helps burn more calories. Standing an extra hour a day will burn 50 calories. That is 350 extra calories a week, 1400 calories a month and around 5 pounds a year in weight loss.

Along with the additional calorie burn, the health benefits include: lower cholesterol, stronger heart, lower risk of type 2 diabetes and the added benefit of a more positive attitude thanks to the increase in dopamine.

How to get more physical activity throughout the day

• Take the stairs, not the elevator
• Visit a co-worker in person instead of sending that email
• Stand at your desk
• Take a walk on your lunch break
• Clean up your workspace
• Wear comfortable shoes so you want to walk more
• Use hand weights at your desk
• Do some stretches

When it comes down to it

Sitting too long is not good for you, no matter your fitness level. Moving throughout the day is beneficial to your overall health.


References:
Science Daily. “Even Physically Active Women Sit Too Much, Study Finds”
International Journal of Behavioral Nutrition and Physical Activity, 2012; 9 (1): 122 DOI: 10.1186/1479-5868-9-122.
Am. J. Epidemiol. (2010) 172 (4): 419-429.

Don't forget to sign up!

The Spring 7 day Slim Down Challenge is almost here!!! Don't forget to sign up at kerifit.com.

Healthy Pizza Recipe

PIZZA DOUGH RECIPE
Makes 2 thin crust pizzas

Step 1

1 1/2 cups of water
2 1/4 teaspoons of yeast
1/2 teaspoon of honey or brown sugar

Microwave the water for 37 seconds and then stir the yeast and honey or brown sugar together. Let it sit for 10 minutes.


Step 2

1 teaspoon of sea salt
2 tablespoons of olive oil

Next stir in the sea salt and oil.


Step 3

3 1/2 cups of whole wheat flour

Add the flour and mix until it becomes dough.


Step 4

Roll the dough into a ball and place it in the bottom of a greased/non-stick sprayed bowl. Cover the bowl with a lid and let it rise for one hour.


Step 5

Roll the dough out to desired pizza shape on a greased/non-stick sprayed pan and cook for 10 minutes at 325 degrees.


Step 6

Remove the pizza and add your favorite cheese/toppings. Cook the pizza again at 425 degrees until desired condition.

ENJOY!!

SPRING 7 DAY SLIM DOWN CHALLENGE

The challenge will be sent to the email address provided.
Please invite anyone you think would be interested. 
I think this will be a lot of fun!  Are you ready? :)

Weekend Waffles

Kodiak Cakes are my favorite waffle and pancake mix. You can find them everywhere but for the best price check Costco. They not only taste good, but are good for you too! Check out the nutrition facts:

Hungry Hungry Hippo - The New Hunger Game

     

Do you remember the Hungry Hungry Hippo game?  It was a popular kids game in the 80’s and 90’s.  It was a lot of fun to play.  The goal of the game is to get as many marbles into your hippo as fast as possible.  It was a game that didn’t require a lot of thought and a fast hand.

     When you think about it, there are times when we stand in our kitchen with little to no thought and a fast hand just like the game.  Except the rules have changed. We don’t want to eat as much as we possibly can.  We want to make good choices and feel satisfied. 

So how do we outsmart this Hungry Hungry Hippo game in the kitchen and in life?  

 Here are a few tips to try:

Step #1 Sleep 

Sleep is so important.  Try to get at least 6-8 hours a night.  It will save you up to 500 calories the next day.  Not getting enough sleep is a major factor when it comes to hunger and making good food choices.

Step #2 Water

Have a glass of water… or two! Not having enough water or being dehydrated can make the body feel like it’s hungry.

Water makes you feel full and tells your brain it’s not hungry but dehydrated. 

Try to get 2 or more quarts of water a day for women and 3 or more quarts of water for men.

Step #3  Fill up on Greens

If you have tried step one and step two and you still find yourself hungry for more.  Try a healthy salad.  There are vegetables such as spinach, bell peppers, mushrooms, and other leafy green vegetables that are considered “free foods”.

We all have hungry times and it’s how we react in those times that make all the difference.  Try to remember these steps to avoid over-eating on those hungry days.

www.wikihow.com Avoid Eating When You Are Bored

www.wikihow.com Stop Being Hungry Quickly

www.huffingtonpost.com Sleeping Calories Eat Study

 
 www.kerifit.com

What's your favorite?

The beloved laugh/snort!

Do you remember the last time you were with a group of friends and someone started laughing so hard that they laugh/snorted?  I was fortunate to have that experience last night at water aerobics!
Thanks to everyone who attended class last night, I am still smiling.