I am an independent Health and Fitness Coach. I have my Masters Degree in Counseling Psychology and also am certified to teach Spinning, have a Primary Group Exercise instructor certification through AFAA, and I am a PiYO LIVE instructor. I have helped hundreds of people reach their health and fitness goals and hope that you are next! Please sign up to have me as your Coach at the top of the page!
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Summer Confidence Fitness Group
Join me for 30 Days so this summer you can wear anything in your wardrobe with confidence
I've been working really hard at planning my meals. For one, it makes my day easier if I know what I'm having- hey I'm pregnant and food is really important to me right now ;) Here is what my family is having for dinner this week. Breakfast - we have oatmeal or eggs everyday along with my Shakeology
Lunch - Salads or turkey sandwiches or even better LEFTOVERS!
Snacks - I bought a ton of fruit and made a huge fruit salad, I always have my homemade granola balls on hand, some rice cakes and yogurt and that should cover my snacks.
Now on the main event - DINNER
Here is what I'm having with links to the recipes. I hope you enjoy.
Now that the Memorial Day is behind us, another holiday is history and we are officially into the summer its time to give ourselves a little detailed scrub down!!! Lets face it, no matter how healthy we think we eat, how much we think we exercise, there is always room for improvement! Everytime I challenge myself to keep track of my food, to intensify my workouts I notice big jumps in my fitness, my energy level and overall how I feel each day. I know personally its easy to get off track. It starts with ice cream here and a cookie there, a few cocktails with friends and pretty soon all your hard work during the week is gone!!
All the working out in the world isn't going to take away that bloated & sluggish feeling you get when you over eat! I know this because I have totally been there!! Many times. I hate that feeling leaving the table or a restaurant feeling so bloated. I'm so happy that there is a program that is fast and easy to kick start healthy eating.
How about we kick off June with the brand new 3-Day Refresh Program and incorporate that into a 30 day clean eating & shakeology group! YES! This is perfect! Ok so why is it perfect you might ask?!
So the 3 day refresh is designed to give you fast, clean, and efficient weight loss. You can quickly drop a few pounds, break a bad habit and get back on track! It's 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and your metabolism going. It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation.
Then, once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 30 days of clean eating! So my thought process is this. I don't want you to do the 3 day refresh and just go back to how it was before you started. I want you to maintain and make progress. So for 30 days I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort.
So how does this work? Well if I am not your Team Beachbody Coach then you would make me your coach. You are required to purchase the 3-day refresh challenge pack from me as your coach. Then, you will be added to the group that starts June 15th.
We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice. It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week! :) You also get 30 days of Beachbody On Demand FREE, so this is a perfect pairing of clean eating and fitness!! Thats HUNDREDS of beachbody programs, think P90X, 21 Day Fix, PiYo, all for your sampling for 30 days!!
Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more. You will be accountable each day to report with the group your food and your workouts!
At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!
Does this sound like something you would like to do?
If so, join me my completing the application below.
Then, create a free account so that I am your Team Beachbody Coach.
If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!
Either way, the cut off for registration is Wednesday June 9th! So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer! That will give you enough time to order, get it in the mail, and grocery shop!!
Stop saying tomorrow, stop putting off the small changes because you never know what tomorrow will bring! You only have today, your health, your choices and this 1 life! It's so precious and I can't say enough about how important it is to take care of what we have!
So whether you need a total overhaul or just a few tweaks now is your time! From woman to woman, mom to mom, business owner to business owner trust me YOU have TIME to put yourself FIRST for 30 minutes each day!
Email me here or facebook message me HERE to secure your spot!!
The summer countdown is on. The weather is getting warmer, my toes need painted, and I need to kick this nutrition and fitness up a notch. I realize that were not all going to be wearing a bikini but we all need to be confiddent in everything in your closet. Your clothes have likely been packed away for the last 6 months and its time to drag them out from the attic. I hope your clothes didn't shrink or anything over the past couple of months ( AH!)
So lets chat. I think eliminating carbs, food, fruit or whatever else crazy diet is out there is ludacris. The only thing you end up craving is that exact food. I have been working SO hard over the past 8 months to come up with meal plans that are easy for busy moms like me. The key is you have to plan. Yes, this initially might take a little more work but overall this makes your entire week way easier. I spent 6 months being a single mom while my husband was away for a new job training. I had to get serious about my time. I was working a full time job, teaching group exercise classes 3x a week, and also running my Beachbody business. I had to plan and schedule my time very meticulously and make sure that I was feeding myself and my son the healthiest possible foods.
I want to share with you my secrets and recipes that I used to get to my goal weight and to feel confident in my clothes again. Which is hard to do after, you have a baby. What if I told you I could help you get a healthy meal on the table everynight without pulling your hair out?
What if each day your meal plan looked like this?
Breakfast --> Whole wheat toast, eggs, veggies and cheese
Breakfast can be make ahead with this eggs and microwaved in the morning with these make ahead eggs. They take only 10 minutes and can save you time all week long. Of course, I sneak some veggies in and when they are cooked well, sometimes they don't notice. Hey, I try at least!!
Did you know that you are supposed to eat every 2-3 hours? This keeps your body from going into starvation mode. Its time for a snack already. Have a mid morning snack of peanut butter on a caramel rice cake with sliced bananas. Yummy and so filling!
Its already time for lunch and not once have you felt hungry or deprived. You can make in a blender or a shaker cup. You can add in fruit if you want or milk to make it more filling. I wanted to find something that kept me full and satisfied. This my friends is it! Are you a chocoholic?? this could satisfy that itch! Lunch is ready to go. Here is your healthiest meal of day - hate vegetables - hate prepping - this is your answer.Lots of flavors --> Chocolate, Vanilla, Strawberry. Vegan options too! This taste like a milkshake, gets you all of your daily vitamins and minerals
Probably my favorite snack are my homemade granola balls. These are filling and WAY healthier than store bought granola bars. Have you looked at the back of the box? Can you even pronounce half of those ingredients?? These are a staple in my house.
Then we will finish the day with a healthy dinner. I love crock pot meals and this was a winner with my family. Turkey meatballs and spaghetti squash - no one knew the difference. You can even make a ton of meatballs to freeze so you can have them for future recipes too. Its always easier to make in bulk ahead of time.
I love a casserole too. Make ahead is my favorite. This one was a hit. Turkey Spinach Quinoa Casserole. As you can tell, I love secret vegetables. If you have a family that is a veggie hater then I hope you will try some of my recipes. If the end of the school year and summer approaching is crazy then you probably are worried about following a regimented fitness program, then let me introduce BOD. Beachbody On Demand which allows streaming of TONS of workout programs and all the new programs you can try before you buy. So if this time of year gives you ADD then you can pick and choose everyday what workout you are in the mood for!
I want to teach you some healthy recipes and how these can be incorporated with portion control and eating the right amounts of food. I want you to give me 30 minutes a day, 5 days a week, for 1 month. I want all of you bombshells to take things up a notch, from your workouts to your commitment! Make your healthy lifestyle the one consistent part of your everyday life, even if everything else is moving and shaking! Stick to your healthy meals, early morning sweat session and stay strong! Complete the form below to secure your spot!
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 toskimp 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.
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.
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!
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!
Lunch - Salads or turkey sandwiches or even better LEFTOVERS!
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