5 Day Cleaning Eating Crock Pot Meals

Free grocery list, FREE recipes, FREE support and motivation.

If you are a mom like me or if you are working or just plain busy you know that crock pot meals can literally save your life!  I try to eat as clean as possible 80/20 right.  I developed these meals with my family's approval which includes an 18 month old son and snack lover husband.

Why do it? One week of putting real whole food in your body can change everything. Your mood, Your aches and pains, Your sleep habits, your outlook on life.  Spend 5 days with my while I teach you the basics of clean eating and some yummy clean recipes to add to your recipe rotation.  I think you are all capable of eating clean for one week. I also think the way you feel at the end of the week will blow your mind.

If you are planning to change your lifestyle in 2015, this is the perfect first step. Life is all about balance.

 I've decided it's time for another FREE clean eating focus group!! You IN? 

5 day this time and it is FREE! Can't beat that price, eh? 

I will be providing a complete "Crockpot" meal plan (easy to follow and delicious!) I'll include the ingreident list up front so you can go shopping.

It'll also include: 

•Daily motivation/check-in 

•My tips on workouts and meal plans

•Support from the group and other people with the same struggles as you!

•My favorite healthy snacks

Please send me a message at www.facebook.com/kerri.bauer.1 and I will add you to the group. 

Thank you!

Can't wait to have you

xoxo 

Kerri 

Get Fit Your First Trimester

Well.. its out there. The first trimester is over - the news is out and yes - were pregnant!  YAY!  Little Baby Bauer #2 arrives the end of October 2015.  Our little ones will be 2 years and just a few weeks apart.  

As I type this I am just a few days into my second trimester and feeling great. All my clothes are still fitting, although maybe not comfortable at this point, I am still zipping those jeans. I have kept up my workout schedule 5-6 days a week, still running, and drinking my nutritional shake everyday! 

This is the time that most people slack off from exercise, throw their feet up on the couch and say "hey I'm pregnant and eating for 2."   Unfortunately,  the first trimester is the most crucial time and a great time to begin an exercise routine.  This is not a time to skimp on food or count calories. You're not quite eating for two people, but you do need extra nutrients for your growing fetus. The general recommendation is to eat about 300 extra calories a day. You'll need to gain 25 to 35 pounds during your pregnancy. Expect to gain at least 3 to 4 pounds during the first trimester. I gained 6 !  I'm OK with this, I know that I have been eating healthy and exercising so its just a number.  

For many women, the first trimester is also the period when you experience the most profound changes. Although you may not appear pregnant, you'll certainly feel all of the differences. 

Ive been very fortunate to not have true morning sickness but I do feel the need to eat every 2 hours or I get that nauseous feeling.  I know lots of people who are really sick the first 14 weeks and I am so sorry. I do know that eating frequently can help!  I'm not going to say I have been 100% perfect with my clean eating because there has been some cheats in there and a little more leniency than usual.  I can tell that keeping up with my regular routine has really kept my health and energy levels up.  

So what have I been doing?

• 5-6 days a week I exercise
• eating 6-7 small meals a day
• allowing 1 treat every day
• taking a few naps a week when needed
• going to bed early
• wearing my fit bit and getting 10,000 steps a day
• drinking my shake everyday for vitamins, minerals, and energy

Exercise

Exercise during pregnancy has many benefits, such as improving sleep, reducing swelling or backaches caused by pregnancy, making labor and delivery easier, providing endorphins that can make you feel happier and more energetic, and helping you get your figure back faster after delivery.  I know that working out last time I was pregnant was crucial and even pushing play when I really didn't want to was huge. I actually taught a Spinning class just a few days before delivery. 

Since exercise carries little risk for the baby, the first trimester is a great time to begin or regulate your exercise routine.  Always, check with your doctor but a low impact routine will help you feel great all pregnancy long and starting now will help you feel motivated to go through your entire pregnancy.  

One of my favorite programs right now is the 21 Day Fix. While I'm not following the nutrition program because I'm not cutting calories but the workouts are awesome. I love that they have breaks LOL.  After each move or round you get a recovery time which is awesome when you are pregnant so you can catch your breath.   Also, for me, I know that I tend to lose my breath easier when I am pregnant.  You should always check with your doctor before beginning any exercise routine.

Nutrition

Typical Day

Breakfast:  2 eggs with added veggies and toast

Workout: 30 minutes of cardio or strength

Snack:  Chocolate Shakeology with 1/2 banana and peanut butter and almond milk

Lunch:  Turkey wrap with provolone cheese lettuce tomato light mayo and some pretzels

Snack:  Homemade granola bars  and greek yogurt

Dinner:  Grilled chicken salad with lots veggies and dressing and sweet potato 

Snack:  fruit or some type of treat a little ice cream or a cookie

Vitamins and Minerals

Each day this counts towards my daily vitamin and mineral intake and what I need to keep me and the baby healthy. Check with  your doctor for your personal needs.

• 1 scoop of Shakeology
• 2 Omega 3's
• 1 Caltrate 
• 1 folic acid 

I hope to keep you posted along my journey through my pregnancy.  My summer confidence challenge starts in just a few weeks.  I am trying to stay as healthy as possible for me and my little one growing.  Please message me to reserve your spot. Specific meal plans, pregnancy exercises and modifications provided for those who need it, and support and motivation.  Thanks for reading.

xo

Coach Kerri 

21 Day Fix Color Guide and Meal Plans

The 21 Day Fix is my absolute favorite program ever!  Losing weight doesn't have to be difficult.  It can be EASY when you do it right.  This program is all about simplicity and fueling your body with proper nutrition.  

All you REALY need to do is exercise regularly AND eat a diet with healthy and delicious foods.  Follow these two and your results will surely follow.  The thing is that you need to know what to eat and how much to eat.  This program is about 40% carbs, 30% protein, and 30% fats which is great for weight loss and giving you ENERGY to get the most out of everyday. 

 I know when I don't properly fuel my body, I feel better. I have ENERGY to run around with my 18 month old son and my clothes fit.  I am so hooked on this easy way of eating that I still incorporate this into a way of life. 

Figuring out each day is a breeze. The answer is in the color coded containers. No need to count calories or squint at the kitchen scales.  

Please use my printable above to take with you to the grocery store or carry in your purse so there's never any guessing what goes in each container.  

Here are some meal plans that I have used before.  

Don't go this program alone. Lets do this together.  I have completed this program many times and still use this in my everyday life.  Id love to mentor you. Need recipes, meal ideas, still not sure if this is the program for you -- ask away!  KerrikBauer@gmail.com 

Shakeology really is a great way to stay on track with 21 Day Fix diet. Studies show that starting your day off with a nutritious breakfast is one of the biggest factors of success not only in your diet, but in your life in general.

It also makes filling a red container super easy. I recommend Shakeology for breakfast with a cup of frozen fruit and/or nut butter. This way, you can easily fill in a couple more containers for the day, which will help you keep on track for the day.

XO Enjoy

Coach Kerri 

Peanut Butter Bark

I wanted a treat without all the guilt. I love all things peanut butter and this is a winner!

Ingredients:

1 cup plain non fat greek yogurt
2 tbs of all natural peanut butter OR PB2
2 tbs of honey
1/4 cup chocolate chips

To Make:

Mix all ingredients
Spread evenly on parchment paper on top of a baking sheet making a thin layer

Sprinkle chocolate chips on top
Place in the freezer for three hours
Break off and enjoy

This is a really yummy peanut butter treat that you can enjoy without the guilt.  I hope you like it.

Make Ahead Eggs - 21 Day Fix Approved

Make Ahead Eggs - 21 Day Fix Approved

I found a recipe similar online and knew this would be perfect for my family.  The mornings are SO busy and I want/need to get something in my families bellies like 5 minutes ago.  My son LOVES eggs but HATES veggies so I thought I would give this a try!

Here's what I did!


Ingredients:

12 eggs
1/4 cup chopped small green pepper
1/2 cup chopped very small onion
1/4 cup chopped tomato
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1 tbs milk
(1/2 cup shredded cheddar cheese if you want to count 1 blue)

To Make:

1. Preheat oven to 350
2. Take out a muffin tin and spray with EVOO
3. In a large mixing bowl beat 6, 8, 12 or however many cups you want of eggs together
4. Add in a dash of milk
5. Beat in garlic powder, salt, pepper
6. Mix in the veggies of your choice
7. Bake for 20-25 minutes until fork comes out clean
8. Eat right away or refrigerated up to a week in an airtight container

21 DAY FIX CODES

1 RED - 1/3 GREEN  - 1 BLUE

Need support or ideas to complete the 21 Day Fix- message me for help and support!  

Hope you like these--

Xo

Coach Kerri

21 Day Fix Meal Plan

What is the 21 Day Fix and How Can I Incorporate It Into My Life?

Here is a sample meal plan that I can feed my family and my son.  

Cauliflower Crust Pizza

This is a tried and true recipe.  I've made this a lot and finally --- have all the kinks worked out. This is the Mother of all cauliflower crust pizza recipes.

Ingredients for crust:

• 1 head of cauliflower 
• 2 eggs
• 1/2 cup shredded mozzarella cheese
• 1/4 cup parsley flakes 

Toppings: 

• Your choice really
• I used about 1/4-1/2 cup of jarred tomato sauce
• 1/2 cup of sliced small red and green pepper
• 1/8 cup sliced onions
• 1/2 cup of mozzarella/Parmesan cheese
• 1 cooked and diced chicken breast

To cook: 

1. Slice of stems of cauliflower so they are in small bite size pieces 
2. Put in food processor or I used my ninja on setting 1 until blended into almost powdery substance 
3. Put cauliflower into large pot and boil for 15 minutes - use a pot of with an internal strainer if you have one
4. I didn't so when it was done I pouredit into a strainer 
5. Shake it a lot to get water out
6. Then I put a towel underneath to catch water and put it in the fridge for 10 minutes 
7. Preheat oven to 450
8. When that comes out use paper towels to press on cauliflour to get out any excess water - this step is really important
9. Mix all of the crust ingredients - eggs, cheese, parsley in a large mixing bowl  
10. I used parchment paper on a metal pizza sheet.
11. Spray parchment paper with non stick cooking spray
12. Press into shape of pizza 
13. Bake for 10 minutes - this allows the crust to get hard like pizza crust
14. Now while this is baking I sauteed peppers and onions for 5 minutes in EVOO
15. After 10 minutes take pizza out and pour pizza sauce, cheese and toppings onto pizza
16. Bake 10 minutes more - this melts the cheese and the toppings forming a delicious pie!
17. ENJOY!!

Vitamin C - Orange Dream

O

Beachbody On Demand - What Do you Get?

If you haven’t heard yet, Beachbody on Demand is now available. If you aren’t sure what that means, think about this: in the past, we all used to have to buy the programs like P90X3, INSANITY, or whatever DVD system we wanted. We paid anywhere from $80-120+ for the program that included the DVDs and Fitness/Nutrition guides (and this is just for ONE program).

Now that Beachbody on Demand is available, I am going to share why this just makes sense.  If you are a fan of saving money, getting out of debt – read on!

Now that I have access to Beachbody on Demand that only costs $2.99 per week (or rather, $38.97 every 3 months), I get sick realizing how much money I could have saved.

But anyway, reason #1 on WHY Beachbody on Demand Makes Sense is because you save SIGNIFICANT money.

My suggestion is to get the Challenge Pack. You’ll get access to our exclusive online challenge group with to detox from Easter,  get your first month of Shakeology, and get Beachbody on Demand for an amazing deal! You save over $1500 if you purchased these all alone. That is nuts:

Maybe you have an upcoming trip and are traveling to a hotel? Traveling to the Jamacia? Maybe going to Grandmas who only has a VHS player?  All you need is an internet connections and…

Done.

Beachbody on Demand literally streams from ANYTHING with a valid connection. Even if you have a SMART TV, you can watch and follow along with the programs. And if you are in the middle of New York City, fire up your phone and do some INSANITY in the middle of Paris there are literally no limits with this.

What programs are available?

·         Insanity (the original)

·         P90X

·         P90X One-on-One

·         P90X2

·         P90X3

·         10 Minute Trainer

·         Brazil Butt Lift

·         Hip Hop Abs

·         Chalene Extreme

·         Turbo Fire

·         Insanity: the Asylum

·         P90X One-on-One Vol. 2

·         Insanity Asylum Vol. 2

·         RevAbs

·         Tai Cheng

But wait theres more: 

There are a few of the New and Noteworthy programs that you can try before you buy. 

•  21 Day Fix:  Total Body Cardio
• 21 Day Fix Extreme: Plyo
•  Body Beast: Chest/Tri
•  PiYo: Sweat
•  Insanity Max:30: Sweat Intervals
•  P90: Sculpt A
•  Slim in 6: Start it Up
• Focus T25: Alpha Cardio

AND any other program that you previously purchased you can stream those live TOO!

There were a few other concerns I had about Beachbody on Demand, so I will share them with you now. 

·         Does the programs come with the FULL workouts and the nutrition and fitness guide?

·         Yes! For example, P90X3 includes all of the workouts PLUS the P90X3 Elite Block, Nutrition Guide, and Fitness guide. This is all included inside the Club Member area of Beachbody on Demand.

·         Does this go slow or lag down when I am streaming the workouts?

·         This was a HUGE concern I had at first. But I can confidently say that after putting these programs through the ringer myself, the HD quality is AWESOME and there is no lagging or connection issues. Just be sure you have the right service of course, don’t be using no dial up internet!

·         Do I need to get the Shakeology?

Here is the deal – at the end of the day, what we eat, especially if it is from whole superfood sources (like what is contained in Shakeology), we accelerate our results.

·         What other Goodies do I get?

·         With the Beachbody on Demand Challenge Pack you get the Shakeology, unlimited 90 day access to Beachbody on Demand, and access to our private 30 day challenge group. This group is where I literally show you HOW to kick the candy ADDICTION and fuel with the right nutrition, the right foods, the right workout mindset. I guide you along every step and I’m available for all questions in this group.

Why Should You Do This And Get a Discount?

You can become a Preferred Customer for free when you get the Beachbody on Demand Challenge Pack! In fact, you can sign up just to save 25% on your Shakeology! You will get:

·         25% discount on ALL Beachbody programs and the monthly Shakeology

·         Access to premium content from Success Magazine

My Post Easter Detox group is clean eating and Shakeology challenge is just that! You will get 30 Days of support, motivation, tips, recipes, and be surrounded by a group of people who have the same or similar goes as you! I can’t promise that it will be easy but I can promise that if you stick with it, commit and keep pushing, you will get the results you’re looking for! 

Maybe you’ve seen the transformation pictures I have been posting or been down and out about how your transformation is going.

 WHY NOT YOU?  Why can’t you be the next transformation story!  This is your time!   

Email me  or message me at www.facebook.com/kerri.bauer.1  and lets GOOOOO!!!

Xo

Coach Kerri 

60 Minute Spin Class

Heart Pumping 60 Minute Class

1.       Maps – Maroon 5  - warm up

2.       Uptown Funk – Mark Ronson – climb with surges

3.       Sugar – Maroon 5  - straight up the hill

4.       Centuries – Fall Out Boy – Standing climb add on 3 push and take it off

5.       Firework – Katy Perry – add on 3 run, recover, add on 4 run then recover, add on 5 run and recover – on the chorus

6.       Bang Bang – Jesse J – 30 seconds fast, 30 seconds recovery

7.       Heartbeat Song – Kelly Clarkson – rolling hills, up 3 then down 2, up 3 then down 2

8.       Just Dance – Lady Gaga – medium restistance, faster at 15, 30, 45, then recover at 60 and repeat whole song

9.       Jealous – Nick Jonas – slow climb

10.   Time Of Our Lives – Pitbull  - recover first 30 seconds, then at 30 standing run at 2

11.   Walk This Way – Run DMC – standing jog – forward to sprints in position 3

12.   This is How We Do – Katy Perry - -hover at position 3 on no big deal, stand and run

13.   Geronimo – Sheppard – add a gear everytime they say save geromino in each set and pedal as fast as you can there are 7-8 in each set

14.   Sexy and I know It – LMFAO – jog and standing sprints on chorus

15.   Wake Me Up – Avicii –level 1,2,3 of speed – fast,faster, and all out sprints follow along with beat of song, last sprint is long – last song go all out

16.   Riptide – Vance Joy – Cool Down

Post below if you try this workout and if you like it!