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 

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

Chicken Stir Fry - 21 Day Fix Approved

This is a really yummy recipe that you can double and triple and eat all week long. I hope you enjoy!

Ingredients:

• 1 Red of Cooked Chicken
• 1 Yellow of Cooked Brown Rice
• 1 Green of Mixed Veggies (Zucchini, Carrots, Green Beans and Red Peppers)
• 1 tsp of Coconut Oil

Instructions:

• Measure our your portions out first in the color coded containers.
• Heat 1 tsp of coconut oil in a pan. Stir fry everything together until heated and enjoy!

Chicken Fajitas - 21 Day Fix Approved

This recipe makes 4 servings and 2 fajitas each

Ingredients:

• 1tsp chili powder
• 1/2 tsp. sea salt
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp olive oil, divided, use
• 4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
• 1 medium red or green red bell pepper, cut into thin strips
• 1 medium onion, thinly sliced
• 1 tbsp fresh lime juice
• 8 large romaine (or butter) lettuce leaves
• 1/2 medium avocado, thinly sliced
• 1 cup fresh salsa
• lime wedge for garnish optional

Directions:
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag.

Add chicken, bell pepper, and onion; mix gently to coat.

Refrigerate for 15 minutes.

Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. 

Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.

Remove from heat.  Add lime juice.

Evenly top lettuce leaves with chicken mixture, avocado and salsa.
Garnish with lime wedges if desired.

Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue





from www.melaniemitro.com 

Clean Eating - Where to Start?

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb?  Whats a healthy fat?  So hopefully this will clear the air just a bit!  

This is just an intro. I host a clean eating group every month and Id love to have you join. I share recipes, meal plans, and education.  The best thing you can do is educate yourself!    This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.   Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

Eat whole foods

This one is pretty straightforward -- instead of a banana nut muffin, eat a banana and some nuts! The primary principle of eating clean is to replace processed foods with fresh and natural foods. To me, this means foods that haven't had anything added to them, and haven't had anything valuable taken away.

So, even if you're not growing quinoa in your back yard, you can buy this whole grain in the bulk section of your market, or in a box, where the only ingredient is quinoa, and only quinoa.

How it works:
 Follow the eat clean principles as listed below

What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein (Shakeology, Egg whites, lean turkey) and complex carbs (Apples, plums, berries, pears, tomatoes) at each meal
• Eat sufficient (two to three servings) healthy fats (Flaxseed, nuts and seeds, nut butters) every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.  

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value (donuts, frozen waffles, potato chips). I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar

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Thanks, 

xo

Kerri 

Summer Confidence Challenge

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!



xoxo

Kerri

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