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 :)