3 Day Refresh - A Husbands Review

Its been a LONG time coming and I've been ASKING for a while for Rick to stick with one of the programs.  So I told him about the 3 Day Refresh and he was intrigued.

It detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.*

Instead of leaving you depleted from fasting, after 3 days you feel energized, lighter, REFRESHED!

So here is the daily plan along with what he ate each day:

1. Shakeology

Packed with potent superfoods, Shakeology starts each of your days on the Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.  There are 6 flavors to choose from even vegan options

• He had vanilla shakeology the first day and then Chocolate the other 2. He liked the chocolate better and blended it with a banana for his fruit options. 

.2. For lunch and dinner you have the Vanilla Fresh ShakesIt is a protein-rich formula helps curb your hunger with more than 20 GRAMS OF WHOLESOME PLANT-BASED PROTEIN, 22 ESSENTIAL VITAMINS AND MINERALS, PROBIOTICS FOR DIGESTIVE HEALTH, AND A PATENTED POTATO PROTEIN extract clinically tested to satisfy your appetite.

• Rick said these were OK.  Not horrible but not great.  It kept him full though, he didn't feel hungry after.

3. Fiber Sweep once a day

It is to clean out your digestive system and is made of ground flax, chia, and psyllium seed husks. As part of a diet low in saturated fat and cholesterol, Psyllium can reduce the risk of coronary heart disease. Fiber sweep is made with wholesome Psyllium fiber husks to help NATURALLY LOWER CHOLESTEROL AND SUPPORT HEALTHY BLOOD SUGAR LEVELS AS PART OF YOUR HEALTHY DIET.

• The Fiber Sweep was the one that he liked the least.  He CHUGGED it so it was gone and you only have to do it 3x, so not so bad.  

4.  Fruit options 2x a day and Veggie options 2x a day.

• Rick had 1 banana for breakfast and 1 kiwi for snack each day for fruit.
• For his veggie he has a sliced cucumber in vinegar and 1 sliced red pepper.  

5.  Dinner recipes - Low calorie but delicious.

• 
  He picked to eat the same thing but there are lots of options.  He ate baked asparagus with crushed almonds and ground sea salt.  

So whats the conclusion:

He said that it accomplished what it was supposed to do.  He lost weight, wasn't hungry and felt it refreshed him for the future to make healthy decisions. He also said it made his stomach smaller so he wasn't over eating at meals anymore.  

Results: DOWN 6.3 POUNDS!!  

Starting weight---- 173.8

Ending weight ---167.5

Clothes fit better, feel better, and ready to go on for healthier choices.

Thanks for reading!! I hope you will try and see what it can do for you!  Friend me on FACEBOOK to get this program fast.  FACEBOOK

XO

Coach Kerri 

xo

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 

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.  

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 

2015 Jump Start Weight Loss Solution!!

The "New Year, New You" Beachbody Challenge is HERE and is going to rock your world!  Let 2014 be the last unhealthy & unfit year of your life!  I never thought I would truly have my body back after having a baby. I figured it was one pieces and flowy tops for the rest of my life.  I am so glad to have been able to rock that 2 piece all summer long all thanks to simplified workouts, dense nutrition, and support/accountability.  I want this to show you how I do it!

Are you stuck in a rut mentally, physically and emotionally?  Do you need a little jumpstart to your workout routine?  Do you need to START your workout routine?  Do you have 10 pounds to lose or do you have 100 lbs to lose?  Then, I have the solution for you.  Take my exclusive beachbody challenge that starts January 15th, 2015 with me and a small group of personally selected individuals that I will mentor and coach through their fitness program each day.  I will provide you with personal support, motivation and accountability to help you reach your health and fitness goals.  We will set small manageable health and fitness goals and work to achieve your overall goal together in a challenge group. 

So what is a challenge group? A challenge group is a group of people trying to be as dedicated as possible with good health and fitness. I run a group every month, and each one lasts 30 to 60 days. There are anywhere from 8 to 20 people at a time, depending on how many people are willing to start! I have had clients with 10 lbs to lose, and clients with over 100 lbs to lose…so it truly doesn’t matter where you have been or where you are going, everyone is welcome. Each person is doing a workout program, most people are drinking Shakeology, and everyone is eating as healthy as possible. Your workout schedule comes with a nutrition guide, but I do also offer my meal plans to help you if you would like to follow them. We are all there to support and motivate each other. We post anything from weight loss and non scale victories, to struggles, questions, progress, what we are eating, recipes, what our workout was…anything goes! I also do a fun little accountability giveaway while in the group.

The first challenge I did last year changed my life and I want to do the same for YOU!  There is not time to wait, take the challenge today and secure your spot for the start of the challenge!

Don't just change because it's a New Year. Change for your own personal growth. I don't mind when the gyms are packed - instead look at it as people who want to change! I love seeing new faces in my spin or group ex classes !! Do you know that so many people quit after two weeks because they lack support and accountability!!   So when you see those new people WELCOME THEM IN!!!

Make this the year that something is different!! Do it for your kids, grandkids, spouse, just for YOU ....whoever motivates you to be healthy this year!!

‎I‬'d love to be that support and accountability that you need to make this your best year yet!

Fitness+Support+Motivation=SUCESS!

Need help picking a fitness program?  Please contact me to find the program that meets your current fitness level and ability!  Beachbody has fitness programs for people that are new to fitness and those that are superfit! No matter how much weight you have to lose we can meet your needs!

There are some awesome sales going on right now too!

Every day I post in the challenge group your daily mindset tip or post. You check in and rate your day and read what is posted. We all keep each other accountable!

I am going to address the emotional eating, eating out at restaurants, how to handle the temptations, cheat meals, body image and more!  I've created an entire curriculum for my group!

Does this sound like something you would like to do?
What questions do you have for me?
Feel free to message me if you are interested or have questions.

We are currently running some great specials on challenge packs to get you set and ready for the new year!! I will provide you with the link for each special so you can check it out!
 

• Insanity MAX30 save $95 on this challenge pack! 

https://www.teambeachbody.com/…/…/challengepack/insanitymax…

With INSANITY MAX:30, the only thing standing between you and the best body of your life is YOU.Every day you'll push a little harder, go a little longer, and dig a little deeper. It's not about finishing all 30 minutes—it's about seeing how far you'll go before you MAX OUT. INSANITY MAX:30 includes 12 killer cardio and tabata strength workouts that contain over 150 new moves. There's no equipment needed; all you have to do is work to your MAX to get insane results.

• 21 Day Fix save $70 on this challenge pack!

21 Day Fix takes all the guesswork out of weight loss. There's no counting, no guessing, and no wondering. Just easy-to-follow portion control and one 30-minute workout per day. 21 Day Fix makes losing weight so simple, you can see results fast—up to 15 pounds in just 21 days.

• Start the New Year with a Cleanse and save $70!! 

With this deal you get a month of shakeology and the cleanse for $10 more!! Great Deal!

The 3-DAY REFRESH is an exciting new addition to the Beachbody supplements family. It’s an easy-to follow low-calorie, 3-day clean eating program consisting of Shakeology for breakfast, 2 additional high protein shakes at lunch and dinner supplemented with a selection of fresh fruits, vegetables, healthy fats and a digestive/fiber drink. It’s the perfect solution to lose a few pounds quickly, get a clean break from bad nutrition habits and feel immediately cleaner, lighter and more healthy…without starving.

 

Each Challenge pack comes with Shakeology. Shakeology® is the most delicious, nutrient-dense superfood-packed protein shake on the planet. It contains an abundance of potent ingredients derived from rich, nutrient-dense whole-food sources from around the world. The Healthiest Meal of the Day comes in 6 flavors: Chocolate, Chocolate Vegan, Strawberry, Tropical Strawberry (Vegan), Vanilla, or Greenberry.

Lets set up a time to talk to make 2015 your healthiest meal yet!!!  Just message me or comment or friend me on facebook that you want more info and we'll go from there!


xoxo

Coach Kerri Bauer