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Fitness Challenge Starts On Friday

The Kerifit.com fitness challenge for August starts this Friday! I've done my research and this type of challenge is 5x more likely to help you lose body fat than other programs. It is $20 for daily motivation, group support and cash prizes!

It is not like the Biggest Loser where the person who loses the most weight wins. This program helps create healthy habits, friendships and the right mindset.
Let me know if you have any questions 

WIN CASH AND LOSE WEIGHT!

You heard that right! 

WHO:
Anyone ready to take on a new fun challenge!

WHAT:
This challenge will NOT be like the biggest loser where the person who loses the most weight wins.  This challenge is about being consistent and becoming healthier and happier.

WHERE:
Sign up at kerifit.com

WHY: To have motivation and support to reach your goals.

The challenge will start MONDAY, AUGUST 1st!

More information to come.... 

Motivational Quotes #2

1.  Sometimes you win, sometimes you learn
2.  If we wait until we're ready, we'll be waiting for the rest of our lives.
3.  You are what you eat.  So don't be fast, cheap, easy, or fake.
4.  Start fresh every day.
5.  The secret of getting ahead is getting started.
6.  Even if you lose 1/2 a pound a week, You'll still lose 26 pounds by this time next year. 
     Just keep going.
7.  The only disability in life is a bad attitude.
8.  You only fail if you quit.
9.  If you're tired of starting over, stop giving up.
10. Think About how far you have gone.  Not about how far you still have to go.
11. What would you attempt to do, if you knew you could not fail?

Avoid Dieting Pitfalls

Are you trying to be healthy, but hate being hungry?..... Me to :)  

Here are a few tips to help you stay on track.

Avoid Soda:  

Soda is high in fructose corn syrup.  Soda and other foods that contain high levels of fructose corn syrup reduce blood flow and activity in the parts of the brain that regulate appetite.

 

Lack of Sleep:  

Have you noticed that when you don't sleep, you are starving the next day?  When we DO NOT sleep our body releases a hormone called ghrelin.  Ghrelin is a hormone that makes us feel hungry.  When we DO get a good nights sleep our body releases a hormone called leptin. The hormone leptin helps us feel full. 

*Try to get 6-8 hours every day.  Schedule your sleep into your day, your body will thank you! 

Water:

If you are tired or hungry check to see if you are dehydrated.  Drink, drink, drink!

Here is a research study's results on weight loss and drinking water:

Davy et al. randomised controlled trial
Davy took a group of 48 overweight and obese-Americans aged 55 to 75 who were considered inactive and divided them randomly into two equal-sized groups. The control group simply followed a calorie-controlled diet equating to approximately 1500 calories per day for the men and 1200 calories per day for the women. The second group followed exactly the same diet, but drank 500 milliliters of water before each meal.  Both groups kept up the diet for 12 weeks. Although both groups lost weight on average – as scientists would expect to happen, because such calorie-controlled diets are known to be effective – the water-drinking group lost about 5 pounds more on average, which made the diet 30% more effective.  Because the water-drinking group reported feeling both more full and less hungry, the researchers believe that the water acts to suppress appetite.


The researchers also recommended that people wishing to lose weight should replace sweetened calorie-containing drinks with water.

Subjective effects also reported by the water-drinking group were a clearer mind and a better ability to think. There were no negative effects reported.

Check the quality of your food:

Foods low in fiber and protein make you hungry.  Foods such as white flour, bread, and sugar spike your sugar level and then your body crashes shortly after.

Choose foods with protein, fiber, and healthy fats to help breakdown food slower.

Check your Mood:

Check your mood to see if you are really hungry.  Some of us are bored or stressed and eat to comfort ourselves.  If you are bored or stressed, try changing your enivornment.

Tips:
-Go outside
-Get a hobby
-Provide a service for someone

For healthy meal plans visit:

http://www.etsy.com/shop/Kerifit?ref=search_shop_redirect

http://en.wikipedia.org/wiki/Weight_loss_effects_of_water
Jillian Michaels podcast healthly tips


 

There Is Still Time...

The Summer Slim Down Challenge grocery list, meal plan, and workouts have been sent out.  But there is still time to sign up.  Go to kerifit.com to sign up.  I would love to have you!

Summer Slim Down Challenge

Hi Everyone,

I want to let you know about the One Week Summer Slim Down Challenge coming up.  It takes place the week before Memorial Day, May 18th - 24th.

The purpose of this challenge is to get you ready for summer.  I would love to have you be part of this amazing group.

The cost is $15 which includes:

- A Proven Weight loss Drink
- Exercises
- Meal Plan
- Grocery List
- Accountability
- Group Support
- Bonus Calorie Fitness Challenge Texts
  (That is why I ask for your number)

- Healthy Dessert

I have been a personal trainer since 1997, certified nutritionist, group fitness, yoga, and water aerobics instructor. 

I love being creative and sharing what I've learned with others.

Here is a list of the Meals:

Summer Weight Loss Special: Keri Apple Surprise :)

Breakfast: Strawberry Banana Dream

Lunch: Chicken Salad Wrap

Snack: Veggies and Hummus

Dinner: Delight
Dessert: Healthy Moose Tracks

Let's make healthy fun!  Join the Summer Slim Down Challenge.

kerifit.com/Home.html

Have a great day!

** If you don't like paypal, let me see how I can help you. 

***The exercise and meal plans will be sent to you via email Thursday, May 15.  That should give you enough time to go grocery shopping and prep your meals.

If you have any questions, please let me know :)

Ok, that's funny....

 If you need a good laugh about being on a diet, check this out!!!

This is an episode from the show Brooklyn Nine-Nine

http://www.hulu.com/watch/606116

10 Motivational Sayings

Have you ever tried to change your thought pattern?  Here are some saying to help you stay motivated on your fitness journey. 

Pick 1 or 2 sayings and say them over and over 30 times in the morning and 30 times at night and you will be able to get rid of the false negative thoughts that run through your head. 

Even if you think this practice is silly - GIVE IT A SHOT and see what happens!

1. Don’t look back, you’re not going that way.
2. It’s not about having time, it’s about making time.
3. It’s never too late to become what you might have been.
4. Don’t wish for it, work for it.
5. Don’t let one bad day stop you from reaching your goal.
6. Strive for progress, not perfection.
7. Work hard because you love your body, not because you hate it.
8. When you feel like quitting, think about why you started.
9. There are no shortcuts to any place worth going.
10. Be strong, you never know who you’re inspiring
    http://www.myvirtualmission.com/blog/10-motivational-mantras-keep-track/

Week #7

We are on week #7 of our weight loss challenge.  We are so close to our finish line!  Here is a motivational quote to get us through the next couple of weeks.

"A river cuts through a rock not because 

of its power but its persistence."

MOTIVATION & FITNESS CLASS

I've been ask to give a motivation and fitness class on Wednesday, February 12th at 6:30 p.m.

Please go to kerifit.com and fill out the contact info:  http://kerifit.com/Contact.html and I will send you all the info.

It's FREE for anyone who is interested in coming :)  I would love to see you there!

Keri

Do You Crave Sugar or Salt?

Here are some healthy snack ideas....

Craving Something Salty?

• 1 oz mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
• One 1-oz package of almonds (130 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)
• 1 Subway Turkey Breast Wrap (190 calories)
• 2 Egg Whites with 1 Slice Whole Wheat Toast
• 1 c Vegetable Juice, such as V8, and 2 oz Oven-Roasted Turkey Breast
• 1 1/4 oz Turkey Jerky
• 2 Light String Cheese Sticks
• Instant Oatmeal (regular flavor - under 5 grams of sugar)
• Sliced Tomato with a sprinkle of Feta and Olive Oil 
• ¼ cup hummus with 4 carrot sticks (100 calories)
• Half a 100% whole-grain bagel with 1 tablespoon peanut butter (240 calories)
• 100 calorie popcorn bags
• ½ cup shelled edamame (100 calories)
• 5 olives (any kind) (45 calories)
• 1 Laughing Cow Light Swiss Original wedge, 10 kashi crackers

Craving Something Sweet?

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• One 100-calorie Balance Bar (100 calories))
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
• 2 tbsp Peanut Butter, 4 stalks celery (124 calories)
• 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp stevia (126 calories)
• 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
• 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)
• 5 Hershey's Special Dark Chocolate Kisses
• 1 c Raspberries with 2 Tbsp Plain fat free greek Yogurt and 1 tsp Honey
• 1 c Strawberries and 3 Tbsp Cool Whip Free
• 1/2 Cantaloupe
• Light Yogurt (fruit flavors)
• 100 calorie Greek yogurt
• 1 whole fruit
• 1/2 apple 1 tbs peanut butter
  
  
  
  
  references: http://www.womenshealthmag.com/weight-loss/100-calorie-snacks, 
  http://www.self.com/fooddiet/2009/06/30-healthy-snacks

BARRE CLASSES IN COALVILLE!

Class Schedule:

Barre Classes offered Monday and Wednesday at 8:30 am.**You need 2 sets of weights, beginners 3 lbs, and 5 lbs.  Advanced 5 lbs, and 8 lbs, a mat, and water. 

**Space is limited.  Please contact me to get a spot.  http://kerifit.com/Contact.html

Cardio and Weights offered Tuesday and Thursday at 7:00 pm. **You need 1 set of weights, 3, 5, or 8 lbs, a mat, and water.

**We workout in a bigger space for this class.  Please feel welcome, and invite a friend!  If you have any questions: http://kerifit.com/Contact.html

 

Personal Training offered Wednesdays and Saturdays, or by appointment.   **You can workout in a group or individually.  Workouts vary depending on client.  If you have any questions:  http://kerifit.com/Contact.html

 

We Launch Monday, January 13th

 YOU ARE INVITED

Who:  You :)

Where to sign up:  kerifit.com

What do I need: Meal Plans
                          
Weeks 1-4 https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active
                          
Weeks 5-8 https://www.etsy.com/listing/171757296/1-month-weight-loss-challenge-grocery?ref=shop_home_active  (*You may already have this one from the last challenge.)


Try to get your meal plans and go grocery shopping before Monday, so you can have your meals prepped and ready to go.

Time to sign up for the Weight Loss Challenge:

Last April we had a Weight Loss Challenge that lasted 4 weeks.  The average weight loss was between 5-8 pounds!  I loved connecting with everyone through the once a week check-in.  I've learned a lot, and I'm ready for a new challenge!

What better time for a challenge than New Year's, right? 

This challenge will be for 8 weeks.  This is a special kind of "challenge".  It's not a biggest loser kind of challenge.  It is a consistency challenge.  Have you heard of the term "body trust"?  Body trust has become one of my favorite terms.  Body trust means that you and your body are working together and that there is a common trust between your choices and the results you get in your body.  When we gain body trust through consistency, we have less stress and our body works with us instead of against us.

What's included:

• Meal plans, 

  -You can get them here:  https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active

and here:
https://www.etsy.com/listing/171757296/1-month-weight-loss-challenge-grocery?ref=shop_home_active

(There are two, 4 week meal plans.  We will be using the New Year's meal plans for the first 4 weeks and the 1 month weight loss challenge meal plans for the last 4 weeks.)

• Email check-ins

• Accountability
  -take a look at the question here:  http://kerifit.com/Accountability_Check-In.html
The meal plans are ready for our 8 Week New Year's Weight Loss Challenge!

• You can mix and match the recipes from different meal plans, but stick to the outline as much as possible.  When you do mix and match meals please keep the breakfasts, snacks, lunches, and dinners in order and only have 1 serving of nuts or nut butter 1x a day.

If you have any questions, or want me to clarify something, please let me know.

I hope you will take on this New Year's Weight Loss Challenge with me.  The start date is Monday, January 13th. 

Have a good day,

Keri

Here is what people shared about the last challenge:

I am so glad I took part in this because it taught me to snack and eat healthier! I really enjoyed all the recipes!!

I feel better and lost some of the extra baby weight!

My pants feel bigger!

I felt good about eating the healthy foods!  

feel great I love not being hungry

better control

It felt really good to fit into jeans that didn't fit so good this spring.  

I have more energy and my back doesn't hurt as bad.

I am feeling smaller and I was able to fit into my smaller jeans again.  

Definitely happier and smiling more.

I feel less stressed and its now a lot easier to eat healthy. I'm.not craving the sweets like I used to!


look better in jeans!

I had to buy 1 size smaller in skirt.

glad to lose 2 lb.

The healthier I become, the more energy I have.

My clothes are fitting better.

I feel better about myself.

I will eat the food!!!

So.... I was so excited to weigh myself this week because I felt so good, ate good, exercised hard every day, clothes felt looser, just felt all around good!

Noticing more muscle tone

I feel happy and healthy!

stomach feels flatter

Notice clothes getting a little loose.

Not craving sweets so much anymore.

I like that my face look thinner no double chin. :)

I have more energy.
I'm happy with the number going down on the scale. My pants fit better - I don't feel so bloated.  

:) All good here. 

I feel VERY motivated to do the right things. I feel full and happy that I'm doing the right things (and getting results).

body feels cleaner

feeling good

The Meal Plans are ready to go :)

Here are some of my favorite recipes in the New Years Weight Loss Challenge.

We will officially start our weight loss challenge:  Monday January 13th.  It will go for 8 weeks.  We will go through the new meal plans for the first 4 weeks and then the last 4 weeks will be our original weight loss meal plans.  If you have already purchased them, your are set!

Click here to get the newest meal plans:  https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active

You can mix and match the recipes.  Just make sure you keep the breakfasts, snacks, lunches, and dinners in the same order.  *Also, try not to have peanut butter or nut butter more than 1 time per day.

Let me know if you have any questions.  Have a great day!

ANYBODY HUNGRY?

 Recipes soon to be available :)