Entries in fitness (32)
IgniteGirls 5k Week 2 Training & Healthy Survival Kit
Monday, April 22, 2013 at 9:15AM How has your first week of training been, IgniteGirls?
I ended up teaching two spin classes and a bootcamp class, so I counted spin as my cardio last week. I can't wait to do this week's workouts with you though! And if any of you know me, I am not a runner. I attempted track in high school, but mid-season I developed shin splints and even had a stress fracture one season. And I was never the fastest. It will be fun to train together! :)
Here it is!! Download your second week of IgniteGirls™ training homework! Your packet includes workouts, your weekly training schedule and we will be adding to it each week! You can hashtag us at #ignitegirls5krun (or #ignitegirls) before and after your 5k workouts! You can also tag us on Facebook, Instagram or Twitter. It will help keep you accountable! Race day is June 15th, 9:30am EST. Register for The IgniteGirls™ 5k Run!
If you travel a lot for work or you are on vacation, you can print your 5k workouts out from anywhere, or just download it to your phone and take them with you. In fact, you can stay on track when you travel anytime! If you want to find out what is in my healthy survival kit, you can read my latest article on SheKnows.com. The article includes lifestyle-friendly travel tips, energy-revving on-the-go snacks, questions to ask your destination hotel, my advice on eating out and the perfect packable workout gear!
Have a great week! We can't wait to hear from you!
~ Coach Keri
☀ The 7-Day Summer Skinny Plan, Protein Pancake Recipe & BIG Announcement!
Thursday, March 28, 2013 at 11:00AM 
☀ The 7-Day Summer Skinny Meal Plan ☀
In last week's Spring Song Series workout video, I mentioned that you should pair your workout with the 7-Day Summer Skinny Plan. Well, it's finally here... and just in time, IgniteGirls! I love the 7-Day SS Plan because I will tell you exactly what you should eat, for each meal every single day! All you have to do is download your copy to your phone and follow the easy, color-coded food plan for the full 7 days! Your 10-page 7-Day Summer Skinny Meal Plan also comes with a grocery list, a secret IgniteGirl smoothie recipe, bonus workout and more to help you tighten up just in time for your bikini. Make sure to take before and after pictures, weight and measurements! If you are doing the plan hashtag us at #IGsummerskinny - can't wait to see and hear about those before/afters!
Some of you were also asking for my pancake recipe, so I wrote up the recipe for you below.
Good Morning ☀ Protein Pancake for One
• 1/3 cup plain oats
• 4 egg whites
• 1/4 teaspoon cinnamon
• splash coconut/almond blend milk
• 3 tablespoons organic coconut flour
Spray a circular pan with non-stick oil. Mix all ingredients in a small bowl, then pour into pre-heated pan over medium heat. Flip to cook both sides evenly. Drizzle honey on top and enjoy :)
Oh, and you may be wondering about my OTHER announcement, right? Dave and I bought a house in Atlanta (see picture below!) and we just closed on it this morning!
We are officially here for good and I am so excited to make it our own :)
- Keri
Spring Song Series Workout
Wednesday, March 20, 2013 at 2:42PM Hello IgniteGirls!
And welcome, officially, to the first day of Spring! Are you ready for warmer weather so you can take your workouts outside? Speaking of outdoor workouts, I wanted to share short circuit video that I filmed outside on my back patio. You can do this video from anywhere.
All you need is a chair and 8 upbeat songs to get you through my Spring Song Series Workout! You will do 1 mini-circuit for each of the first 4 songs, and then you will just repeat them for the last 4 songs. Maybe you can even get some ideas from the playlist I posted in my last blog post?! I filmed this workout last July for my IgniteGirls members, but I am excited to share it with you. I look forward to creating even more free video workouts, recipe demos and fitness tips for you. Don't forget to subscribe to the IgniteGirls channel so you can get the latest videos. I can show you how you can spark your inner athlete just in time for the beach.
In other news, I received a new shipment of our beautiful, bella IgniteGirls workout tanks last week. I came up with some fun sayings that describe exactly what an IgniteGirl is: athletic, yet girly! I currently have 3 different tanks (and more coming soon!). They have been selling like hot (healthy) cakes! You can order them online from Keri's Shop:
♥ Deadlifts & Diamonds, soft pink
♥ Muscle & Mascara, heather gray
♥ Lunges & Lip Gloss, bright coral
I couldn't fit all of your tagged pictures on the collage, but keep 'em coming anyway! You can hashtag me at #ignitegirls (or tag us @ignitegirls) on Instagram. You can also post and tag me on Facebook or Twitter too!
More announcements coming soon!
~ Coach K
❤ Free Downloadable Goodies! ❤
Thursday, February 14, 2013 at 7:01AM
I wanted to #sharethelove and give you a little direction in the gym for the next 4 weeks! This packet will also give you a good taste of what my IgniteGirls do every day.
IgniteGirls Fitness is an online training and nutrition program for the everyday woman. I started getting emails from women that weren't local and wanted to train with me... soooo I came up with a way that we could communicate via text and email, and it has grown from there. You can meet a few of the IgniteGirls on my Testimonials page, or check out some of their incredible transformations (scroll to the bottom).
The training part are the packets you will receive. It includes a few different workouts that the IgniteGirls are currently using for the month of February. I recommend splitting each of these workouts into a single day of training. And I encourage you to challenge yourself to lift as heavy as possible for each rep of each set! That is where change happens. (Aside from in the kitchen of course.) The nutrition part of being an IgniteGirl (which is not included) is based on a whole foods diet that has specific meal combinations resulting in weight loss, fat loss, toning up and, really, whatever your goal may be. Click here to find out how to become part of the IgniteGirls community.
Here is what a sample week might look like:
Monday - IgniteGirls workout #1
Happy Valentine's Day!
Water: The Natural Cleanse
Tuesday, October 16, 2012 at 3:59PM Nicole F. in Georgia asks:
"If I drink my lemon water cold, will I see the same results? Or does it have to be hot?"
The benefits of drinking warm water with lemon do exceed the benefits of drinking cold water with lemon. Hot water assists in detoxification while raising your body temperature slightly. The higher body temperature causes perspiration to cool your body down while simultaneously flushing toxins out of the body. Hot liquids also speed up decongestion and improve allergies, asthma and other cold/flu symptoms. Avoid extreme temperatures of water, as very hot temperatures can damage gastric stomach lining and very cold may shock the body or require the use of extra energy in order to process it.
In addition to alkalizing water, fresh lemon juice can also be a diuretic which helps relieve indigestion, bloating, gas, cramping, constipation and diarrhea by cleansing and stimulating the liver and kidneys. With lemon water, the liver is able to create more bile helping to emulsify the fat in your food.
Lastly, lemons help rid the body of impurities and add vitamins and minerals to water including: Vitamin C, Vitamin B, potassium, magnesium and calcium. Vitamin C aides in keeping your skin firm and wrinkle-free because it promotes the production of collagen and skin repair. Lemon water may improve your metabolism by promoting the absorption of nutrients too.
How to make it
Choose real, fresh lemons from the produce aisle (heavier is better). Do not use processed lemon juice. Warm 8 ounces of water heated from the stove, not from the tap or microwave. Squeeze fresh lemon juice, extracting roughly one teaspoon, into your water. Store lemons cold prior to use and clean your hands before handling. When adding the entire slice of lemon (including peel) to your water make sure that the outside peel has been thoroughly washed. If you are at a restaurant, it is best to squeeze the lemon juice from the slice and forgo putting the peel into your water in case employees have handled the slices with bare hands and to avoid bacterial contamination.
When to drink it
In her book, You Are What You Eat, Dr. Gillian McKeith states, "A warm cup of water first thing in the morning. This goes right through the bowels and cleans mucus out from the day before. Drink another cup in the evening too." Lemon water also acts as an expectorant helping to cure the common cold. For throat infections, mix the juice of half a lemon with equal parts lukewarm water and gargle frequently.
The cons of lemon water
Frequently consuming lemon with hot water may start to erode the enamel of your teeth. You can sip the beverage through a straw or drink a glass of plain water right after to lessen this effect. Some individuals may experience heartburn after consuming hot lemon water, especially those with gastroesphogeal reflux disease.
Keri
Keri Lynn Ford, cleanse, detox, fitness, health, lemon water, water