tag:blogger.com,1999:blog-4546920699520518182024-03-05T06:44:32.207-08:00KERIFITPersonal Training, Group Classes, Nutritionist & Graphic DesignerKerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.comBlogger60125tag:blogger.com,1999:blog-454692069952051818.post-9506922760435231222015-05-06T10:50:00.002-07:002015-05-06T10:51:57.203-07:00Microwave Scrambled Eggs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNbe90dCAtntaS2PcMn8-zbh4IuNnsnmDwLpv7PFfu9hH9KDIE5K05GUlpQvQrpkG0L8bMTAXXsCqp_DrGSou65haZfy45Tglzb9CszbUbBayVWu8K_XJ0AFEH3qgattrrTiAYgDnwGMo/s1600/Microwave+Egg+Scramble.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNbe90dCAtntaS2PcMn8-zbh4IuNnsnmDwLpv7PFfu9hH9KDIE5K05GUlpQvQrpkG0L8bMTAXXsCqp_DrGSou65haZfy45Tglzb9CszbUbBayVWu8K_XJ0AFEH3qgattrrTiAYgDnwGMo/s1600/Microwave+Egg+Scramble.jpg" height="320" width="212" /></a></div>
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Microwave Egg Scramble</h1>
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This use to be my go to be my "go-to" after school snack in elementary school. I liked to watch it bubble up in the cup... It wasn't till much later I learned you weren't supppose to look right into the microwave while it was cooking stuff. :)</div>
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I thought I would share this recipe for those busy days we all have. No matter the stage of life we are in school, college, work, or a busy mom. It is important to have healthy options at our fingertips.</div>
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I picked this recipe because it's kid friendly, fast and healthy. The egg it self is consdiered to be one of the most perfect foods on earth. Just one large egg contains: <strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Vitamin B12, </strong><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Vitamin B2, </strong><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Vitamin A, </strong><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Vitamin B5, </strong><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Selenium, protein, iorn, and many other nutrients to help our bodies function effectively.</strong></div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"></strong><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;">In other words...eggs are AWESOME!</span></strong></h2>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: x-small; margin: 0px; padding: 0px; vertical-align: baseline;">Ingredients:</span></strong></span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"> <span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span>2 eggs</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"> </span>2 tbs of healthy milk (your choice)</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"> <span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"> </span></span>2 tbs shredded parmesan cheese, Orginal Mrs. Dash, and or sugar free ketchup</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: x-small; margin: 0px; padding: 0px; vertical-align: baseline;">Directions:</span></strong></span></span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"> </span>Step 1: Get a 12 oz. microwavable cup and spray it with non-stick cooking spray.</span></span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"> </span>Step 2: MICROWAVE on HIGH for 45 seconds; stir. Place back in the microwave for 30 to 45 seconds (depending on your microwave)</span></span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline; white-space: pre;"> </span>Step 3: Add Toppings such as 2 tbs parmesan cheese, original Mrs. Dash, and or sugar free ketchup.</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;">| Calories 186 | Fat 13.1 | Protein 15.9 | Carbs .6</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; padding: 0px; vertical-align: baseline;">***To complete this meal I would add a fruit***</span></div>
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<span style="font-size: xx-small;">The next challenge starts on Monday. Check it out!</span><br />
<a href="http://www.kerifit.com/Fitness-Challenge" style="font-family: Times;">http://www.kerifit.com/Fitness-Challenge</a></div>
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Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-56950503943330874072015-03-02T08:47:00.002-08:002015-03-02T08:47:46.133-08:00Sign Up Now!<div style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; margin-bottom: 6px;">
There are a lot of healthy recipes out there, but how do you put them together to balance your hormones and feel satisfied?</div>
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Join this 5 day challenge and learn how:<br />
<a href="http://www.kerifit.com/Fitness-Challenge" rel="nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://www.kerifit.com/Fitness-Challenge</a><br />
Cost is only $10<br />
<br />
<div style="line-height: 19.3199996948242px; margin-bottom: 6px;">
The grocery list and meal plan go out Wednesday March 11th (this gives you time to go grocery shopping and meal prep). The clean eating challenge starts Monday, March 16th.</div>
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**Additional bonuses coming :)***</div>
</div>
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Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-12891626090587687672015-02-27T11:01:00.002-08:002015-02-27T11:03:26.098-08:00Are you hungry?Yes, I am hungry....all of the time! I know this is one of my major challenges in staying at a healthy weight.<br />
<br />
This 5 day health challenge is to help our hormones balance at a cellular level. The focus will be regulating the Ghrelin hormone.<br />
<br />
<b>What's Ghrelin?"</b><br />
<br />
<blockquote>
Ghrelin (pr. GREL-in), the "hunger hormone", is a peptide produced by ghrelin cells in the gastrointestinal tract which functions as a neuropeptide in the central nervous system. Beyond regulating hunger, ghrelin also plays a significant role in regulating the distribution and rate of use of energy.</blockquote>
<br />
With ghrelin being our focus, we will take clean eating step by step and walk through the process together.<br />
<br />
<br />
<ul>
<li>Do you feel ready? </li>
<li>Can you give yourself 5 clean eating days? </li>
<li>Do you want to know what it feels like to have more energy?</li>
</ul>
<div>
....If so, sign up today!</div>
<br />
<br />
You will receive your first email packet Wednesday, March 11th. This will give you time to get your food purchased and meal prepped. The challenge will officially start Monday, March 16th and go through Friday, March 20th. <br />
***There are additional bonuses coming!***<br />
Please get yourself mentally prepared to stick to this meal plan for 5 straight days. Being consistant in this challenge will bring you results!<br />
<br />
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<br />Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-77371832917935412902015-02-23T11:21:00.001-08:002015-02-23T11:25:30.671-08:00<a href="http://kerifit.com"></a><br />
Monday & Wednesday Workout schedule:<br />
<br />
Monday, February 23rd - BARRE<br />
Wednesday, Febrary 25th - BARRE<br />
<br />
Monday, March 2nd - BARRE<br />
Wednesday, March 4th - WATER AEROBICS<br />
<br />
Monday, March 9th - BARRE<br />
Wednesday, March 11th - WATER AEROBICS<br />
<br />
Monday, March 16th - BARRE<br />
Wednesday, March 18th - WATER AEROBICS<br />
<br />
Monday, March 23rd - BARRE<br />
Wednesday, March 25th - WATER AEROBICS<br />
<br />
<br />
$5 to drop in. $36 for 6 weeks of classes. This group of classes started on 2/16/15.<br />
<br />
To check out other classes: <a href="http://www.kerifit.com/Schedule">http://www.kerifit.com/Schedule</a>Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-19606876186628158962014-09-25T10:36:00.001-07:002014-09-25T10:41:25.152-07:00KERI FIT: Kerifit.com Fitness Class Schedule:<iframe frameborder="0" height="350" scrolling="no" src="https://www.google.com/calendar/embed?src=daisyheadman%40gmail.com&ctz=America/Denver" style="border: 0;" width="450"></iframe><br />
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-91137205776031854112014-09-20T11:18:00.001-07:002014-09-20T11:18:52.749-07:00Kerifit Video<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/bkjbQqmqSko" width="480"></iframe>Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-45342064346404880372014-07-28T08:16:00.004-07:002014-07-28T08:16:56.846-07:00Fitness Challenge Starts On Friday<div class="_5pbx userContent" data-ft="{"tn":"K"}">
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! <br />
<br />
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.<br />
Let me know if you have any questions <i class="_4-k1 img sp_F6Afu2XGiZY sx_a8bc3e"></i></div>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-38834038273231340862014-07-22T12:27:00.000-07:002014-07-22T12:27:14.683-07:00WIN CASH AND LOSE WEIGHT!<span style="color: magenta; font-size: x-large;">You heard that right! </span><br />
<span style="color: #674ea7; font-size: x-large;"><br /></span>
WHO:<br />
Anyone ready to take on a new fun challenge!<br />
<br />
WHAT:<br />
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.<br />
<br />
WHERE:<br />
Sign up at <a href="http://kerifit.com/">kerifit.com</a><br />
<br />
WHY: To have motivation and support to reach your goals.<br />
<br />
The challenge will start MONDAY, AUGUST 1st! <br />
<br />
<span style="background-color: yellow;">More information to come.... </span><br />
<br />Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-86143568681728697812014-05-17T19:19:00.000-07:002014-05-17T19:21:33.167-07:00Motivational Quotes #2<div class="separator" style="clear: both; text-align: center;">
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<br />
1. Sometimes you win, sometimes you learn<br />
2. If we wait until we're ready, we'll be waiting for the rest of our lives.<br />
3. You are what you eat. So don't be fast, cheap, easy, or fake.<br />
4. Start fresh every day.<br />
5. The secret of getting ahead is getting started.<br />
6. Even if you lose 1/2 a pound a week, You'll still lose 26 pounds by this time next year. <br />
Just keep going.<br />
7. The only disability in life is a bad attitude.<br />
8. You only fail if you quit.<br />
9. If you're tired of starting over, stop giving up.<br />
10. Think About how far you have gone. Not about how far you still have to go.<br />
11. What would you attempt to do, if you knew you could not fail?Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-86881481939966231952014-05-17T11:39:00.000-07:002014-05-17T12:40:02.633-07:00Avoid Dieting Pitfalls<br />
<h3 class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0X7GXimyn6LW5T2E4ZIcDoFf-4Y5CHLjEo_MJ0U2E4KFgzkpjBw3hFFnw8CzKJsSvAU-O_rDlVCCLVsyA4czYj2taFZHbvlUzrFSpMV1XBZymlYYE182A2ZVULRgBdX9GByLgJIA2CAs/s1600/bigstockphoto_Bike_Crash_Sign_501177.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0X7GXimyn6LW5T2E4ZIcDoFf-4Y5CHLjEo_MJ0U2E4KFgzkpjBw3hFFnw8CzKJsSvAU-O_rDlVCCLVsyA4czYj2taFZHbvlUzrFSpMV1XBZymlYYE182A2ZVULRgBdX9GByLgJIA2CAs/s1600/bigstockphoto_Bike_Crash_Sign_501177.jpg" height="320" width="319" /></a></h3>
<h3>
Are you trying to be healthy, but hate being hungry?..... Me to :) </h3>
<h3>
Here are a few tips to help you stay on track.</h3>
<br />
<br />
<h3>
Avoid Soda: </h3>
<br />
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.<br />
<h3>
</h3>
<h3>
Lack of Sleep: </h3>
<br />
Have you noticed that when you don't sleep, you are starving the next day? <span class="st">When we DO NOT sleep our body releases a hormone called ghrelin. Ghrelin is a hormone that makes us feel hungry.</span> When we DO get a good nights sleep our body releases a hormone called <span class="st">leptin</span>. The hormone <span class="st">leptin helps us feel full. </span><br />
<br />
<span class="st">*Try to get 6-8 hours every day. Schedule your sleep into your day, your body will thank you! </span><br />
<br />
<h3>
<span class="st">Water:</span></h3>
<br />
<span class="st">If you are tired or hungry check to see if you are dehydrated. Drink, drink, drink!</span><br />
<br />
<span class="st">Here is a research study's results on weight loss and drinking water:</span><br />
<span class="st"><br /></span>
<u><b><span class="mw-headline" id="Davy_et_al._randomised_controlled_trial">Davy et al. randomised controlled trial</span></b></u><br />
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<sup class="reference" id="cite_ref-latimes-blog_11-0"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-latimes-blog-11"> </a></sup>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.<sup class="reference" id="cite_ref-economist-water_9-1"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-economist-water-9"> </a></sup>Both groups kept up the diet for 12 weeks. Although <i>both</i>
groups lost weight on average – as scientists would expect to happen,
because such calorie-controlled diets are known to be effective – <span style="color: blue;">the
water-drinking group lost about 5 pounds more on average, which made the
diet 30% more effective.</span><sup class="reference" id="cite_ref-healthday_2-5"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-healthday-2"> </a></sup>Because the water-drinking group reported feeling both more full and
less hungry, the researchers believe that the water acts to suppress
appetite.<br />
<sup class="reference" id="cite_ref-julie_3-1"></sup><br />
<br />
The researchers also recommended that people wishing to lose weight
should replace sweetened calorie-containing drinks with water.<sup class="reference" id="cite_ref-dailymail_8-2"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-dailymail-8"></a></sup><sup class="reference" id="cite_ref-bbc_10-2"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-bbc-10"></a></sup><sup class="reference" id="cite_ref-thehindu_13-0"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-thehindu-13"></a></sup><br />
<br />
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.<br />
<br />
<h3>
Check the quality of your food:</h3>
<br />
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.<br />
<br />
Choose foods with protein, fiber, and healthy fats to help breakdown food slower.<br />
<br />
<h3>
Check your Mood:</h3>
<br />
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.<br />
<br />
<b>Tips:</b><br />
-Go outside<br />
-Get a hobby<br />
-Provide a service for someone<br />
<br />
For healthy meal plans visit:<br />
<br />
<a href="http://www.etsy.com/shop/Kerifit?ref=search_shop_redirect">http://www.etsy.com/shop/Kerifit?ref=search_shop_redirect </a><br />
<br />
<br />
<h4>
</h4>
<span style="font-size: xx-small;">http://en.wikipedia.org/wiki/Weight_loss_effects_of_water</span><br />
<span style="font-size: xx-small;">Jillian Michaels podcast healthly tips</span><br />
<sup class="reference" id="cite_ref-winnipeg_14-0"></sup><br />
<sup class="reference" id="cite_ref-winnipeg_14-0"><a href="http://en.wikipedia.org/wiki/Weight_loss_effects_of_water#cite_note-winnipeg-14"></a></sup><br />
<span class="st"> </span> Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-24199410422478835172014-05-15T09:25:00.000-07:002014-05-15T09:25:04.197-07:00There 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 <a href="http://kerifit.com/">kerifit.com</a> to sign up. I would love to have you!Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-49230938858209694482014-05-02T12:00:00.001-07:002014-05-03T09:18:49.131-07:00Summer Slim Down Challenge<div>
<div>
<div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiaaKfw4_J1BXEzde_1chslHk_WolpPVMhDXMKXoBbkj_AM-316YJXgjtquk7MRgR8Pb9pxbjzsb-p5GbQI4JpNgtRQVuzSYfOGGNIEvGBsvVF8HvLb5fd8UqSWWZxBcuI2itL3thbEqg/s1600/bigstock-Organic-Rice-Field-With-Dew-Dr-61552301.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiaaKfw4_J1BXEzde_1chslHk_WolpPVMhDXMKXoBbkj_AM-316YJXgjtquk7MRgR8Pb9pxbjzsb-p5GbQI4JpNgtRQVuzSYfOGGNIEvGBsvVF8HvLb5fd8UqSWWZxBcuI2itL3thbEqg/s1600/bigstock-Organic-Rice-Field-With-Dew-Dr-61552301.jpg" height="266" width="400" /></a></div>
<br />
<div>
<div>
<div>
<div>
Hi Everyone,</div>
I want to let you know about the One Week Summer Slim Down Challenge coming up. It takes place the week before <span style="color: blue;">Memorial Day, May 18th - 24th.</span></div>
The purpose of this challenge is to get you ready for summer. I would love to have you be part of this amazing group.</div>
<br />
<span style="color: magenta;">The cost is $15 which includes:<br />
<br />- A <u>Proven</u> Weight loss Drink <br />- Exercises<br />- Meal Plan<br />- Grocery List<br />- Accountability<br />- Group Support<br />- Bonus Calorie Fitness Challenge Texts <br /> (That is why I ask for your number)</span></div>
<div>
<span style="color: magenta;">- Healthy Dessert </span></div>
<div>
<br />
I have been a personal trainer since 1997, certified nutritionist, group fitness, yoga, and water aerobics instructor. <br />
<br />
I love being creative and sharing what I've learned with others.</div>
<div>
<br />
<span style="color: #9900ff;">Here is a list of the Meals:</span></div>
<div>
<br />
<span style="color: #9900ff;">Summer Weight Loss Special: Keri Apple Surprise :)</span></div>
<div>
<span style="color: #9900ff;">Breakfast: Strawberry Banana Dream<br />
</span></div>
<div>
<span style="color: #9900ff;">Lunch: Chicken Salad Wrap</span></div>
<div>
<span style="color: #9900ff;">Snack: Veggies and Hummus</span></div>
<div>
<span style="color: #9900ff;">Dinner: Delight<br />
Dessert: Healthy Moose Tracks</span><br />
<br />
Let's make healthy fun! Join the Summer Slim Down Challenge.<br />
<br />
<a href="http://kerifit.com/Home.html" target="_blank">kerifit.com/Home.html</a></div>
<div>
<br />
Have a great day!<br />
<br />
<br /></div>
<div>
** If you don't like paypal, let me see how I can help you. </div>
<div>
<br />
***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.</div>
<div>
<br /></div>
If you have any questions, please let me know :)</div>
</div>
</div>
</div>
<div>
<br /></div>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-32614890944220999982014-03-12T13:39:00.002-07:002014-03-12T13:41:28.598-07:00Ok, that's funny.... If you need a good laugh about being on a diet, check this out!!!<br />
<br />
This is an episode from the show Brooklyn Nine-Nine <br />
<br />
<a href="http://www.hulu.com/watch/606116">http://www.hulu.com/watch/606116</a>Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-48267469807642163112014-02-28T08:40:00.000-08:002014-02-28T08:40:03.540-08:0010 Motivational Sayings<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQgN5WXfZn3Yl2EG2sux4liUs41jCUh04nDLFcrDYoj7KSeoPC2qNofzWzCbNso7CL9IvGvK92iFfbhuzcGN7Nm1vihnzNTYWI3cU_ZeUfUU5xSHwlOJVBIjlzYtmYUhyphenhyphenV6nDbYa_GOmk/s1600/iStock_000027630618Large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQgN5WXfZn3Yl2EG2sux4liUs41jCUh04nDLFcrDYoj7KSeoPC2qNofzWzCbNso7CL9IvGvK92iFfbhuzcGN7Nm1vihnzNTYWI3cU_ZeUfUU5xSHwlOJVBIjlzYtmYUhyphenhyphenV6nDbYa_GOmk/s1600/iStock_000027630618Large.jpg" height="265" width="400" /></a></div>
Have you ever tried to change your thought pattern? Here are some saying to help you stay motivated on your fitness journey. <br />
<br />
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. <br />
<br />
Even if you think this practice is silly - GIVE IT A SHOT and see what happens!<br />
<ol>
<li><strong>Don’t look back, you’re not going that way.</strong></li>
<li><strong>It’s not about having time, it’s about making time.</strong></li>
<li><strong>It’s never too late to become what you might have been.</strong></li>
<li><strong>Don’t wish for it, work for it.</strong></li>
<li><strong>Don’t let one bad day stop you from reaching your goal.</strong></li>
<li><strong>Strive for progress, not perfection.</strong></li>
<li><strong>Work hard because you love your body, not because you hate it.</strong></li>
<li><strong>When you feel like quitting, think about why you started.</strong></li>
<li><strong>There are no shortcuts to any place worth going.</strong></li>
<li><strong>Be strong, you never know who you’re inspiring </strong><br /><span style="font-size: xx-small;">http://www.myvirtualmission.com/blog/10-motivational-mantras-keep-track/ </span></li>
</ol>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com1tag:blogger.com,1999:blog-454692069952051818.post-84613382820670195372014-02-24T09:43:00.000-08:002014-02-24T09:43:27.782-08:00Week #7We 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.<br />
<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;"><b><span style="color: orange;">"<span style="color: blue;">A <span><span class="il">river</span></span></span> <span style="color: red;">cuts through</span> a <span><span class="il">rock</span></span> not because </span></b></span></h2>
<h2 style="text-align: center;">
<span style="font-size: x-large;"><b><span style="color: orange;"><span style="color: #6fa8dc;">of its power but its</span> <span style="color: #8e7cc3;">persistence</span>." </span></b></span></h2>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-19981798398089898522014-02-11T14:51:00.000-08:002014-02-11T14:51:13.619-08:00MOTIVATION & FITNESS CLASSI've been ask to give a motivation and fitness class on Wednesday, February 12th at 6:30 p.m.<br />
<br />
Please go to kerifit.com and fill out the contact info: <a href="http://kerifit.com/Contact.html"> http://kerifit.com/Contact.html</a> and I will send you all the info.<br />
<br />
It's FREE for anyone who is interested in coming :) I would love to see you there!<br />
<br />
Keri<br />
<br />
<br />
<br />Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-26284455609170680662014-01-26T18:44:00.000-08:002014-01-26T18:44:19.979-08:00Do You Crave Sugar or Salt?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ConzctwowMnQPBIdC6pFdEfqOE19blKiJHELxVjaHcFSueflXOHzfuAxsnHKfZtyvGxb4uYld77Y-C6Fq3U-EXqmfZY8XkUVuV5LGh08-_Pk2QVRTg7ShjDNVpHxUOw_I5ET528IhzM/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ConzctwowMnQPBIdC6pFdEfqOE19blKiJHELxVjaHcFSueflXOHzfuAxsnHKfZtyvGxb4uYld77Y-C6Fq3U-EXqmfZY8XkUVuV5LGh08-_Pk2QVRTg7ShjDNVpHxUOw_I5ET528IhzM/s1600/photo.JPG" height="300" width="400" /></a></div>
<br />
Here are some healthy snack ideas....<br />
<div>
<b><br /><br />Craving Something Salty?</b></div>
<br /><ul>
<li>1 oz mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)</li>
<li>One 1-oz package of almonds (130 calories)</li>
<li>1/2 cup pumpkin seeds in shell (143 calories)</li>
<li>1 Subway Turkey Breast Wrap (190 calories)</li>
<li><span><span>2 Egg Whites with 1 Slice Whole Wheat Toast</span></span></li>
<li><span>1 c Vegetable Juice, such as V8, and 2 oz Oven-Roasted Turkey Breast</span><span></span></li>
<li><span>1 1/4 oz Turkey Jerky</span></li>
<li><span>2 Light String Cheese Sticks</span></li>
<li><span>Instant Oatmeal (regular flavor - under 5 grams of sugar)</span></li>
<li><span>Sliced Tomato with a sprinkle of Feta and Olive Oil </span></li>
<li>¼ cup hummus with 4 carrot sticks (100 calories)</li>
<li>Half a 100% whole-grain bagel with 1 tablespoon peanut butter (240 calories)</li>
<li>100 calorie popcorn bags</li>
<li>½ cup shelled edamame (100 calories)</li>
<li>5 olives (any kind) (45 calories)</li>
<li>1 Laughing Cow Light Swiss Original wedge, 10 kashi crackers</li>
</ul>
<h3>
Craving Something Sweet?</h3>
<ul>
<li>1 package Original Apple Nature Valley Fruit Crisps (50 calories)</li>
<li>One 100-calorie Balance Bar (100 calories))</li>
<li>1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)</li>
<li>2 tbsp Peanut Butter, 4 stalks celery (124 calories)</li>
<li>1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp stevia (126 calories)</li>
<li>1 McDonald's Fruit 'n Yogurt Parfait (160 calories)</li>
<li>1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)</li>
<li><span>5 Hershey's Special Dark Chocolate Kisses</span></li>
<li><span><span>1 c Raspberries with 2 Tbsp Plain fat free greek Yogurt and 1 tsp Honey</span></span></li>
<li><span>1 c Strawberries and 3 Tbsp Cool Whip Free </span></li>
<li><span>1/2 Cantaloupe</span></li>
<li><span>Light Yogurt (fruit flavors)</span></li>
<li>100 calorie Greek yogurt</li>
<li><div>
1 whole fruit</div>
</li>
<li><div>
1/2 apple 1 tbs peanut butter</div>
<div>
<br /></div>
<div>
<span style="font-size: xx-small;"><br /></span></div>
<div>
<span style="font-size: xx-small;">references: http://www.womenshealthmag.com/weight-loss/100-calorie-snacks, </span></div>
<div>
<span style="font-size: xx-small;">http://www.self.com/fooddiet/2009/06/30-healthy-snacks</span></div>
</li>
</ul>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-68343291401375084132014-01-21T16:48:00.000-08:002014-01-21T20:55:18.825-08:00BARRE CLASSES IN COALVILLE!<h2>
<span style="background-color: yellow;"><span style="color: magenta;">Class Schedule:</span></span></h2>
<br />
<h3>
<span style="background-color: magenta;"><span style="color: yellow;">Barre Classes offered Monday and Wednesday at 8:30 am.</span></span><span style="font-weight: normal;">**You need 2 sets of weights, beginners 3 lbs, and 5 lbs. Advanced 5 lbs, and 8 lbs, a mat, and water.</span><span style="font-weight: normal;"> </span></h3>
<h4>
<span style="font-weight: normal;">**Space is limited. Please contact me to get a spot. <a href="http://kerifit.com/Contact.html">http://kerifit.com/Contact.html</a></span></h4>
<h4>
<span style="font-weight: normal;"><br /></span></h4>
<h3>
<span style="font-weight: normal;"><span style="background-color: magenta;"><span style="color: yellow;"><b>Cardio and Weights offered Tuesday and Thursday at 7:00 pm.</b></span></span> **You need 1 set of weights, 3, 5, or 8 lbs, a mat, and water.</span></h3>
<h4>
<span style="font-weight: normal;">**We workout in a bigger space for this class. Please feel welcome, and invite a friend! If you have any questions: <a href="http://kerifit.com/Contact.html">http://kerifit.com/Contact.html</a></span></h4>
<h4>
<span style="font-weight: normal;"> </span></h4>
<h3>
<span style="font-weight: normal;"><span style="background-color: magenta;"><span style="color: yellow;"><b>Personal Training offered Wednesdays and Saturdays, or by appointment. </b><span style="background-color: white;"><span style="color: black;">**You can workout in a group or individually. Workouts vary depending on client. If you have any questions: <a href="http://kerifit.com/Contact.html">http://kerifit.com/Contact.html</a></span></span></span></span></span></h3>
<h3>
<span style="font-weight: normal;"></span></h3>
<h4>
<span style="font-weight: normal;"><br /></span></h4>
<h3>
<span style="font-weight: normal;"> </span></h3>
<h3>
</h3>
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-29599682828596348972014-01-08T14:29:00.000-08:002014-01-08T14:29:23.621-08:00We Launch Monday, January 13th<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3C3GapAuFQLVvsCfBY34HAilMlJqxilV9HHGt9tyvixlpz_vwXQbJuHpEAH3q7-p6Wtq_rAEssPkP9s_gk768N6cd6rlX_gvYX5V5hJ6NJqDwxPqA1j5quyXbY3xbAk-EHPxadgOKg1M/s1600/bigstock-Patient-at-the-physiotherapy-m-15827498.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3C3GapAuFQLVvsCfBY34HAilMlJqxilV9HHGt9tyvixlpz_vwXQbJuHpEAH3q7-p6Wtq_rAEssPkP9s_gk768N6cd6rlX_gvYX5V5hJ6NJqDwxPqA1j5quyXbY3xbAk-EHPxadgOKg1M/s1600/bigstock-Patient-at-the-physiotherapy-m-15827498.jpg" height="266" width="400" /></a></div>
<div style="text-align: center;">
<u><span style="color: #3d85c6;"><span style="font-size: x-large;"> YOU ARE INVITED</span></span></u></div>
<br />
Who: You :)<br />
<br />
Where to sign up: <a href="http://kerifit.com/">kerifit.com</a> <br />
<br />
What do I need: Meal Plans<br />
<br />
Weeks 1-4 <a href="https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active">https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active </a><br />
<br />
Weeks 5-8 <a href="https://www.etsy.com/listing/171757296/1-month-weight-loss-challenge-grocery?ref=shop_home_active">https://www.etsy.com/listing/171757296/1-month-weight-loss-challenge-grocery?ref=shop_home_active</a> (*You may already have this one from the last challenge.)<br />
<br />
<br />
Try to get your meal plans and go grocery shopping before Monday, so you can have your meals prepped and ready to go.<br />
<br />
Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-20648757222895614422014-01-06T21:15:00.000-08:002014-01-06T21:15:01.179-08:00Time to sign up for the Weight Loss Challenge:<div>
<div>
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!<br />
</div>
What better time for a challenge than New Year's, right? <br /></div>
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.<br />
<br />What's included:<br /><div>
• Meal plans, </div>
<div>
-You can get them here: <a href="https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active" target="_blank">https://www.etsy.com/listing/<wbr></wbr>174416028/1-month-new-years-<wbr></wbr>weight-loss-challenge?ref=<wbr></wbr>shop_home_active</a><br />
</div>
<div>
and here:<br /><a href="https://www.etsy.com/listing/171757296/1-month-weight-loss-challenge-grocery?ref=shop_home_active" target="_blank">https://www.etsy.com/listing/<wbr></wbr>171757296/1-month-weight-loss-<wbr></wbr>challenge-grocery?ref=shop_<wbr></wbr>home_active</a><br />
</div>
<div>
(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.) </div>
<div>
• Email check-ins <br />
</div>
<div>
• Accountability<br /> -take a look at the question here: <a href="http://kerifit.com/Accountability_Check-In.html" target="_blank">http://kerifit.com/<wbr></wbr>Accountability_Check-In.html</a><br />The meal plans are ready for our 8 Week New Year's Weight Loss Challenge!<br />
</div>
<div>
• 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.<br />
</div>
<div>
If you have any questions, or want me to clarify something, please let me know.<br /></div>
<div>
I hope you will take on this New Year's Weight Loss Challenge with me. The start date is Monday, January 13th. <br />
</div>
<div>
Have a good day,<br /><br />Keri<br /></div>
<br />
<span style="color: magenta;"><b>Here is what people shared about the last challenge:<br /></b></span><br />
<span style="color: magenta;"><b>I am so glad I took part in this because it taught me to snack and eat healthier! I really enjoyed all the recipes!!</b></span><br />
<br />
<span style="color: magenta;"><b>I feel better and lost some of the extra baby weight!</b></span><br />
<span style="color: magenta;"><b>
</b></span><br />
<span style="color: magenta;"><b>My pants feel bigger!</b></span><br />
<br />
<span style="color: magenta;"><b>I felt good about eating the healthy foods! </b></span><br />
<span style="color: magenta;"><b><br /></b></span>
<span style="color: magenta;"><b>feel great I love not being hungry</b></span><br />
<br />
<span style="color: magenta;"><b>better control</b></span><br />
<br />
<span style="color: magenta;"><b>It felt really good to <span>fit</span> into <span>jeans</span> that didn't <span>fit</span> so good this spring. </b></span><br />
<span style="color: magenta;"><b>
</b></span><span style="color: magenta;"><b><br /></b></span>
<span style="color: magenta;"><b>I have more energy and my back doesn't hurt as bad.</b></span><br />
<br />
<span style="color: magenta;"><b>I am feeling smaller and I was able to <span>fit</span> into my smaller <span>jeans</span> again. </b></span><br />
<span style="color: magenta;"><b><br /></b></span>
<span style="color: magenta;"><b>Definitely happier and smiling more.</b></span><br />
<br />
<span style="color: magenta;"><b>
</b></span><span style="color: magenta;"><b>I feel less stressed and its now a lot easier to eat healthy. I'm.not craving the sweets like I used to! </b></span><br />
<span style="color: magenta;"><b><br />
</b></span><br />
<span style="color: magenta;"><b>look better in <span>jeans</span>!</b></span><br />
<br />
<span style="color: magenta;"><b>I had to buy 1 size smaller in skirt.</b></span><br />
<br />
<span style="color: magenta;"><b>glad to lose 2 lb.</b></span><br />
<span style="color: magenta;"><b>
</b></span><br />
<span style="color: magenta;"><b>The healthier I become, the more energy I have.</b></span><br />
<br />
<span style="color: magenta;"><b>My clothes are fitting better.</b></span><br />
<br />
<span style="color: magenta;"><b>I feel better about myself.</b></span><br />
<br />
<span style="color: magenta;"><b>I will eat the food!!!</b></span><br />
<br />
<span style="color: magenta;"><b>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!</b></span><br />
<br />
<span style="color: magenta;"><b>Noticing more muscle tone</b></span><br />
<br />
<span style="color: magenta;"><b>I feel happy and healthy!</b></span><br />
<br />
<span style="color: magenta;"><b>stomach feels flatter</b></span><br />
<br />
<span style="color: magenta;"><b>Notice clothes getting a little loose.</b></span><br />
<br />
<span style="color: magenta;"><b>Not craving sweets so much anymore.</b></span><br />
<span style="color: magenta;"><b>
</b></span><br />
<span style="color: magenta;"><b>I like that my face look thinner no double chin. :)</b></span><br />
<br />
<span style="color: magenta;"><b>I have more energy.</b></span><br />
<span style="color: magenta;"><b>I'm happy with the number going down on the scale. My pants <span>fit</span> better - I don't feel so bloated. </b></span><br />
<span style="color: magenta;"><b><br /></b></span>
<span style="color: magenta;"><b>
</b></span><span style="color: magenta;"><b>:) All good here. </b></span><br />
<br />
<span style="color: magenta;"><b> I feel VERY motivated to do the right things. I feel full and happy that I'm doing the right things (and getting results). </b></span><br />
<span style="color: magenta;"><b><br /></b></span>
<span style="color: magenta;"><b>body feels cleaner</b></span><br />
<br />
<span style="color: magenta;"><b>feeling good </b></span>Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-60109372298009054382014-01-02T15:19:00.000-08:002014-01-02T15:20:42.028-08:00The Meal Plans are ready to go :)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMHQMNKclzGYmhQ5VUzEfLQ1ZyKQ_ohqX8mGva7JK5w4ZgAuRGLwgc8eiXvIIBOy9qRoTW0tqDOuTFgfjwi-YZDbBXyCh1qMnJmwE8zm-vFprfyMf2pGb8VZucuEtF14EOQDA8fwvoEo/s1600/GREEN+SHAKE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMHQMNKclzGYmhQ5VUzEfLQ1ZyKQ_ohqX8mGva7JK5w4ZgAuRGLwgc8eiXvIIBOy9qRoTW0tqDOuTFgfjwi-YZDbBXyCh1qMnJmwE8zm-vFprfyMf2pGb8VZucuEtF14EOQDA8fwvoEo/s320/GREEN+SHAKE.jpg" width="320" /></a></div>
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<br />
Here are some of my favorite recipes in the New Years Weight Loss Challenge.<br />
<br />
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!<br />
<br />
Click here to get the newest meal plans: <a href="https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active">https://www.etsy.com/listing/174416028/1-month-new-years-weight-loss-challenge?ref=shop_home_active</a><br />
<br />
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.<br />
<br />
Let me know if you have any questions. Have a great day!<br />
<br />
<br />
<br />Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-9667448726019345412014-01-02T13:09:00.000-08:002014-01-02T13:09:13.684-08:00ANYBODY HUNGRY?<div class="separator" style="clear: both; text-align: center;">
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Recipes soon to be available :)<br />
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Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-73004989966522049072013-12-30T12:50:00.000-08:002014-01-02T17:08:06.641-08:00Have you tried stevia yet?Have you tried stevia yet?<br />
<br />
Here is a link for a trail sample and coupon: <a href="http://truvia.com/products/freesample">http://truvia.com/products/freesample</a><br />
<br />
We will be using stevia in our upcoming meal plans.<br />
<br />
Give it a try and tell me what you think!Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-57915120570449765322013-12-28T16:07:00.000-08:002013-12-28T16:07:39.949-08:00TRY SOMETHING NEW IN 2014<br />
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<br />
Let's make the fridge our friend in 2014. <br />
<br />
Get ready for new meal plans, new workouts, and new results!<br />
<br />
<br />
Here is a tasty salad that will be included in your meal plans:<br />
<br />
1 Cup Spinach<br />
1 Cup Lettuce<br />
1/4 Pepper Cut Up<br />
1/4 Cup Peas<br />
6 Baby Carrots Cut Up<br />
1/4 Cut Up Cucumber<br />
4 Cherry Tomatoes <br />
1/2 Cut Up Apple<br />
1 Slice Of Jeni-o Turkey Bacon®<br />
1 tbs Parmesan Cheese Powder<br />
2 tbs Fat Free Dressing (I like Italian) <br />
<br />
Cut up and layer: spinach, lettuce, pepper, peas, carrots, cucumber, cherry tomatoes and apple. Drizzle your favorite <span class="st">vinaigrette or fat free dressing. Sprinkle the </span><span class="st">parmesan cheese powder on top. Crumble bacon on top and enjoy!</span><br />
<br />
<span class="st">* I like to take a paper towel and roll up the piece of bacon and microwave it for one minute. (Your microwave may vary) </span><br />
<br />
<span class="st">**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. :) </span> Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0tag:blogger.com,1999:blog-454692069952051818.post-66641693646125770052013-12-27T15:54:00.000-08:002013-12-27T15:54:06.867-08:00Group Fitness & Water Aerobics Schedule For The Week of New YearsHere is this weeks schedule:<br />
<br />
Monday- 7 pm Group Fitness<br />
Bring Hand Weights, water bottle and mat<br />
( Be prepared for a glow in the dark party :))<br />
<br />
Monday- 8 pm Water Aerobics<br />
Bring your suit! The water is fantastic this week!<br />
<br />
Tuesday- New Years Eve<br />
No scheduled workouts<br />
<br />
Wednesday- New Years Eve Day 4:00 pm<br />
Personal Training Group<br />
<br />
Thursday- 7 pm Group Fitness<br />
Bring Hand Weights, water bottle and mat <br />
<br />
Thursday- 8 pm Water Aerobics<br />
Bring your suit. Hoping the water is still great! :)<br />
<br />
Friday- No Scheduled Workouts<br />
<br />
Saturday- 7 am Personal training starts. <br />
Right now 9:00 am is open if you have an interest.<br />
<br />
<br />
<br />
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<br />Kerihttp://www.blogger.com/profile/10378636986292644414noreply@blogger.com0