Fitness in the Second Trimester

Yay for the second trimester or the "Golden Trimester" as many people call it!  So, if you haven't been exercising yet then hopefully you are feeling better and lets get to it!  

Im currently 17 weeks! I cant believe it!  This pregnancy is flying by. It must be because I'm chasing a little one now!  I can happily report that I feel great. I have to attribute that to a healthy diet and exercise.  I'm not perfect, I have treats and snacks too!  I just try to get it right 80% of the time. Lots of people have been asking me what I've been doing to stay active and feel great. Heres a little peek in my window. If you have any questions, please ask!  

Whats on the Menu:

Meal Plan with Links

Safe Exercises:

The goals of exercising when pregnant are:

• prepare your body for labor and delivery
• Feel happier - get those endorphin going! 
• Maintain good posture and a strong back to balance your growing belly
• Keeps your body active and easier to return to pre-pregnancy weight
• Many report an easier labor, delivery, and recovery

Exercises goes together with good food so whats on the menu this week! 

Bridge and advanced Bridge

✳great move for anyone!  If your doctor told you to avoid laying on your back or this makes you uncomfortable - skip it.

Primary muscle: Gluteal muscles and Hamstrings are primarily benefited

Secondary muscle: Abs & Obliques, Middle & Lower Back / Lats are the secondarily affected muscles.

🚼🚼🚼

safe pregnancy ab work to avoid diastasis recti 

😱

Sumo Squat to High Pull – Stand with legs wide and toes slightly turned out, holding a dumbbell in each hand or a barbell down in front of you. Lower down into a squat and as you come back to the top, pull the weight/weights up toward your chin by bending your elbows out to the sides. Lower weight to start and repeat. 

 Reverse Lunges and forward jabs and high kicks 

Or just walk. Just keep moving!!  It will make delivery and recovery so much easier. I was feeling good and got 3 miles in.  

Planks are a type of yoga pose that exercises the core muscles, specifically targeting the abdominals. Resistance training, such as the plank pose, is not only a safe way to stay in shape during pregnancy, but also can help reduce the aches and pains associated with pregnancy.  Your body must maintain a straight line. Keep your hands directly below your shoulders, and hold each pose for up to two breaths.

 Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can also improve your posture and decrease some common discomforts like backaches and fatigue. Having a backache was one of my pregnancy woes so Im hopeful that exercise helps to elimiate that this time around.  Science has show that is can  prevent gestational diabetes, relieve stress, and build more endurance that is needed for labor and delivery.

If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don't try to exercise at your former level; instead, do what's most comfortable for you now.  I usually judge by this. If it doesn't feel right, than I don't do it.  In my at home workouts, I follow the modifier, or at classes, I avoid jumping and high impact moves.  Some doctors say to avoid letting your heart beat get above 140 BPM but others say to judge by the talk test. Talk test - you never get so worked up that you can't speak.  

If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your doctor. It is not recommended to have a new strenuous or hardcore activity.  Most medical providers say that 30 minutes most day of the week is permitted.  

Exercise gives me energy through my pregnancy and also to keep up with my little one year old!  When we “press play” on our workouts, yes- we are being loving to our bodies, yes we are giving ourselves what we need to have the energy and endurance to keep up with our children, yes we are supporting our bodies to get back into our pre-pregnancy weight in a healthy way… and those are all excellent reasons to workout, but here’s the winner for me….

our choices for our own wellness have had a positive impact on our children! 

*Check with your Doc to make sure you are cleared to exercise during your pregnancy*

(You may go through a period where you need to take it easy but after a few days or weeks you can get moving again)

Tips:

• Aim for 30-60 minutes everyday, you can walk or do a program. I prefer to do a combination of an at home program because then it tells me what to do and I dont skip
• Aim for strength based programs and exercise 2-4 times/week. I really like the 21 day fix (upper fix, lower fix, and the PiYo program)  Ask me if you want to try any of these.  
• Drink LOTS of water. Goal is AT LEAST half your body weight in water everyday. Carry a water bottle. Buy a cute one and carry it everywhere.  
• Wear layers so you can easily remove outer ones when you get warm
• Try to avoid getting too overheated. 
• Wear good supportive tennis shoes
• Remember, your body is changing and things may feel different week to week. Listen to your body.

Every pregnancy is different, please consult your doctor before incorporating any new exercise programs.

Last of all ---  do you need help, support, motivation from someone who has been where you are? I can be your coach.  Message me to get started.  

xo

Kerri 

5 Day Sneak Peak

It's no secret that I am a LOVE talking about health and fitness. wink emoticon I'm also not afraid to SHOUT it out that I LOVE being a fitness coach and entrepreneur to my own business.  I've always loved being a host from having talent shows in my back yard as a kid to hosting a team of coaches right now to fulfilling their dreams.  It's also no secret that I am passionate about what I do as a fitness coach, mentor and entrepreneur. 

Being able to create success and working towards financial freedom through this opportunity has been awesome for me and my family... But what's also been incredibly fulfilling is sharing with others what it takes to be successful in this business and how to get there. heart emoticon

Next week, I am running a sneak peak group.  If running a business from your home and you want to be surrounded by positive people then I would love to have you on my 5 Day Sneak Peak. 

¸¸.•*¨* Monday, May 18th.*¨*•.¸¸

After you apply, I'm going to invite you to a private Facebook group where I will share with you 

1) What's involved in this amazing opportunity and how I've been successful

2) The basics/getting started so YOU can be successful too.

To apply, just click this link:

 https://kerribauer.wufoo.com/forms/m1n3olil1v8aegl/ 

I can't wait to work with you and get you started on your new journey! 

heart emoticon

**Please do not apply if you are already a coach.**

Thanks

xo

Kerri 

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 

30 Day Clean Eating and Fitness Challenge

Its just 1 week from Easter and I am already predicting the amount of candy that my son is going to get. And he’s 1 so he can’t eat half of it anyways, so it ends up in my house and 1 piece turns into 2 and 2 turns into the bottom of the bag.  I’ve been there, ugh.

As Easter approaches, that means summer is right around the corner. We are about 2 months away from Memorial Day.  It has got to be nice by then, if you live in the NorthEast like me, than you have probably been having what feels like the longest Winter ever.  Lets start to THINK SPRING and get ready for summer. I want to LOOK and FEEL my best this summer.  I know that you do too!   

IF you haven’t learned the concepts of CLEAN EATING yet or just need some extra accountability and support then this group is for you.  I can literally feel it in my body each day when I fuel my body with REAL food (read: not processed) and Shakeology.  I  have struggles just like you, not everyday is perfect.  I try to live by these principals everday.  Along, with this and exercising everyday, I feel happier and healthier.  I have more energy, I am a better MOM because I can keep up with m 18 month old, and I am a better wife because I am confident in myself and feeding my family amazing meals I want everyone to have the opportunity to live a healthier and more fulfilling life too!

This group will provide you with daily clean eating tips, motivation, recipes so you do not get bored, and SHAKEOLOGY, a meal you can use EVERY day that is easy and convenient like those the stuff you find at those tempting fast food places or the overpriced lattes, but truly the HEALTHIEST MEAL OF THE DAY!

What Can Shakeology do For you?

•  Lose weight – especially if you replace a meal with Shakeology every day.
•   Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
•   Increase your energy and feel healthier.
•   Improve your digestion and regularity.
•   These are some of the things that this has done for me! 

How does Shakeology Work?

•   Fiber and probiotics help you “get regular” so you eliminate toxins built up in your digestive system.
•   Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
•   A healthier digestive system makes it easier to absorb key nutrients.
•   Digestive enzymes also help your body to increase the absorption of nutrients.

One thing people get confused about, and who can blame them, is that - Shakeology is NOT a weight loss shake, nor a protein shake. This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!

There is nothing else like this out there.  Many try. But none compare.  It tastes like a milkshake so it seems like you're getting dessert. Score!

Trust me…you can’t get this in anything else – plus it tastes like a dessert!!

The Challenge Group - The Details!

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!

How would you like to have FREE access to 11 Beachbody programs as well as sneak peaks into the latest and greatest without having to buy any DVDs or make any additional financial commitment? Well its all yours! If you upgrade to a club membership you will get a FREE 30-day trial which includes access to Beachbody’s On Demand feature released this month! You can see the full details here but HERE but this is such a fabulous way to dabble with all of the trainers in a variety of programs before committing! Your initial payment of $38.87 occurs in 30 days and continues every 90-days, as long as you continue your Premium Club. If you decide its not for you – just cancel – no questions asked!

 So, if you are ready and want to be a member of this exclusive group. Please complete the application below. These groups are kept small and personal so I can personally help YOU along your journey and complete this 30 day challenge!

Fill out my online form.

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Week 1 of Insanity Max 30 Review

Insanity Max 30: What is this workout all about?
WHEW. Is all I can say.  This workout is crazy, awesome, challenging, fun, hard, motivating, and I can't imagine not getting crazy results.

This workout is designed for 5 days a week, 30 minutes. I know to some people they might say, well thats not very much. Trust me!  Its enough.  You are PUSHING yourself for 30 minutes straight.  Its hard but it goes pretty fast because the moves are constantly switching and working different muscle groups.

Every time you do a MAX:30 workout, you go as hard as you can for as long as you can. Then, when your lungs feel like sandpaper and your muscles are begging for mercy, that’s when you take a break, write down the time you MAXED OUT, and get right back in to finish your workout.

At first, you might only make it through 3 minutes (and believe me, even that will be an accomplishment). That means 3:00 is your MAX OUT time. Next time you do the workout, try to push that time just 30 seconds longer. If you can make 30 seconds of progress every day for 60 days, at the end of 60 days, you will make it all the way to MAX 30. And when that happens—trust me…you’re going to feel—and look—like a freakin’ fitness god.

So, what do you get?

10 WORKOUTS

Cardio Challenge. 30 minutes of the hardest cardio sequences you've ever tried. Welcome to INSANITY MAX:30.
Tabata Power. Your muscles will beg for mercy as your strength training starts with Tabata-style "20 seconds on, 10 seconds off" power moves.
Sweat Intervals. Get ready for 30 minutes of screaming, sweating, calorie-scorching madness.
Tabata Strength. Shaun T takes it up a notch in this NO REST, Tabata-style strength workout. You heard right . . . 30 minutes, no rest.
Friday Fight: Round 1. It's a battle between your body and your mind as you fight for time in this MAX OUT challenge. And this is just Round 1.
MAX OUT Cardio. This may be the craziest cardio workout you've ever tried. Just wait till you get to the first Power Move. What minute are you Maxing Out at now?
MAX OUT Power. The intervals are longer in this "45 seconds on, 15 seconds off" Tabata-style plyometric power madness.
MAX OUT Sweat. The more minutes you make it through, the more you sweat and the more calories you burn. Now you know the meaning of "twice the sweat in half the time."
MAX OUT Strength. Your arms, shoulders, chest, and core will be toast after this upper-body-focused, "45 seconds on, 15 seconds off" Tabata-style routine.
Friday Fight: Round 2. The new "hardest workout ever." Every move is a minute in this ultimate challenge between your body and your mind. Who's going to win?

WITH TOOLS FOR SUCCESS

Nutrition to the MAX Guide. It doesn't get any easier than this. No complicated diets or strict meal plans here. Just how to eat what you love and still get crazy-good results.
Max Out Guide. This book is short and sweet. But it tells you everything you need to know to get maximum results with INSANITY MAX:30.
Max Out Wall Calendar and Max Out Tracker. The entire fat-blasting, muscle-shaping program is laid out for you. Find out which workout to do each day and how to keep pushing your Max Out times for maximum results.
No Time to Cook Guide. No time? No more excuses! We've covered everything about eating on-the-go in this guide. From fine dining to fast food to the frozen food aisle, you'll know exactly what to eat to fuel your body and stay on track every time.

1 month of Shakeology - Chocolate, Vanilla, Strawberry or Greenberry


So I just finished week 1 and what do I think:
Honest thoughts. This workout it tough.  It truly is a mental and physical battle.  The positive things: its only 30 minutes, everyone can fit 30 minutes in.  Shawn T is encouraging.  Its funny because sometimes I think he is in the room with me. I was yelling at him seriously, out loud saying "You have something wrong with you" and he said "I know you think I'm crazy."  WHAT?!?!  Shawn how are you in my living room?  How did you hear me!

I really like that there is a modifier. There is a modifier track so you never lose sight of the modifier.  I modify some of the moves. It is still a great workout.  If you want to step out of your comfort zone and really get results then try this program.  The fitness is a huge component but do you know what matters more---> NUTRITION.

So how does the nutrition plan work?  You get to choose which plan you follow based on your weight.  Plan A or Plan B.  I am plan A because I am under 150 pounds.  So I have a certain number of fruits, veggies, proteins, carbs, healthy fats, seeds & dressings and oils and butters I can have each day. The nutrition guide gives you a list of foods in each category to choose from.

As I am creating my meal plan I tally the food groups so that I know if I have stayed within my daily recommended amount.  Since doing the 21 day fix and now Insanity Max 30 I can be really aware of my portion sizes.  The color portion containers make it SO easy. When I eat right, my workouts are easier, I have more energy and feel like I can DO IT! I can truly say that the nutrition portion of the workout plan is what makes you have increased performance, more energy to complete it and is the KEY if you want results.   You can't out work a bad diet.

So here goes Week 2:  My meal plan.  PLAN FOR SUCCESS!

Recipes Available at HERE

XOXO 

Coach Kerri Bauer 

Week 1 COMPLETER of Insanity Max 30!