Keep it Clean

Happy Sunday everyone! I hope you all enjoyed your weekend and are looking forward to the week ahead. Brian flew off to meet his brothers in Madrid for the weekend and so I got the little devils all to myself. Needless to say I logged endless hours at the playground running around to tire them out in an attempt to preserve some sanity by the end of the day. If you ever find you have trouble falling asleep or staying asleep at night, perhaps even you might try tiring yourself out at one of our classes this week? Exercise has been proven to improve sleep habits. And who out of us couldn’t use just a bit more shut-eye? Here is what’s in store:

Monday: Get Your Kicks! Sculpt and tone a stronger core, bum, legs and back with a FUN martial arts inspired workout. You’ll get your cardio in there too, not to worry!

Tuesday: Strength training! Let’s get back to basics with a full body workout using our bands and our own body resistance. The more lean body mass you develop, the more calories you burn at rest.

Wednesday: Why run stairs? For starters, if you want to get back into your pre-pregnancy trousers quickly, I know of no better way to achieve this quickly than by running stairs. If you are a runner, stairs are a key component to your cross training regimen and can help you become less prone to injury and fatigue. As mums we are constantly bending down, picking up children, awkwardly lifting buggies onto the bus or tube, reaching for grocery bags with baby on hip, etc. It is imperative that you prepare your muscles and joints to withstand the physically draining nature of motherhood. If you are interested please email me by Tuesday.

Thursday: who enjoyed our light cardio and yoga session to cap off the week last week? I know I did. You all had a beautiful glow leaving class last Thursday! Let’s plan on that again.

Now that I am no longer pregnant or breastfeeding, this weekend I treated myself to a 3 day cleanse called Kaeng Raeng, meaning “be healthy, be strong” in Thai. For me it was a way to do a clean sweep of my insides after all the traveling and celebrating of this past summer. While I am not interested in losing weight, I have researched extensively the many benefits of cleansing; when done correctly it can help your skin glow, shed unwanted weight, help you feel light and energetic, and most importantly clear out your insides of all the toxins and junk that builds up over time and makes us prone to illness and a host of other unpleasant side effects. I have always wanted to try one, and with Brian away and no pressure to cook or eat out, this was my chance. It was not a difficult cleanse, I wasn’t choking down maple syrup and cayenne pepper, I was drinking 3 smoothies a day packed with all natural raw fruit and vegetable fiber, protein, probiotics, essential amino acids, vitamins and minerals. You are also encouraged to drink lots of water and eat as many raw fruits and veggies as your heart desires. Days 1 and 2 were relatively easy, and I didn’t feel much different. Day 3 was a totally different story for me. I was admittedly not looking forward to gulping down yet another smoothie, but I can honestly say I felt a new sense of energy and lightness that I had been reading about. If anyone is interested, especially if you are kicking off your Fall Fitness challenge, visit kaengraeng.com for more details.

If you would like to try some less expensive, yet healthy and safe cleansing options, I would recommend either the 3 Day Re-Boot from Martha Stewart’s Whole Living team:

http://www.wholeliving.com/176862/three-day-action-plan-reboot/@center/152870/2012-whole-living-action-plan

Or the new DIY cleanse from hipandhealthy:

http://www.hipandhealthy.co.uk/product/pdf-cleanse-guide/

Speaking of jumpstarting your health goals, who is with me for the Fall Fitness challenge? Your bikinis may be tucked away in storage by now, but that doesn’t mean it’s time to hide under baggy sweaters and give up on feeling and looking your best. This challenge is a culmination of all of our 14- day challenges to date, and is open to any and all. So invite your friends, husbands, babysitters, whoever. Keep track of your own points and email me weekly for your chance to win 10 free Buggy Bootcamp sessions for yourself and 5 for a new friend! Obviously the real win here is to be your healthiest and happiest self, and feel more energetic and confident than ever by the time you’re slipping into your gorgeous holiday cocktail dresses in December.

Our 10 week challenge begins Monday and will finish on 7th December.

Earn points weekly by doing the following:

1.)Cleaning out your cabinets and tossing all the junk (if you think it’s junk, it probably is)! 5p
2.) clearly defining your long term and short term goals and posting a daily reminder to yourself 5p
3.) Logging onto Ocado weekly or visiting the grocery store and stocking up on as many seasonal fresh fruits and veggies as possible (try the pre-cut options if you find yourself short on time) 5p
4.) Plank challenge: 5x per week, aim for a minute+! (1p per daily plank)
5.) Attending Buggy Bootcamp classes (10p per class)
6.) Inviting a friend to their first free class: (10p)
7.) Sharing a healthy fall recipe with the group: (2p)
8.) Weekend workouts: (2p per workout)
9.) Eliminating refined sugar/processed carbs: 10p per week (one cheat day allowed!)
10.) Start your day with a Green smoothie : 1p per day
11.) Replacing all sugary, energy drinks with water or herbal tea (ok, one morning caffeinated drink is allowed!) 5p per week
12.) keeping a food diary (5p per week)
13.) trying a short term cleanse (not recommended during pregnancy or breastfeeding) 10p

I will feature weekly recipes to keep you on the right track. Here is your first one!

Pumpkin Spice Smoothie
1/2 cup of organic pumpkin purée
1 frozen banana (make sure to peel the bananas before freezing!)
1 large handful of spinach (I prefer frozen spinach)
1 large handful of kale
1/2 cup coconut milk or vanilla almond milk
1 dash of pumpkin pie spice (nutmeg and cinnamon is fine too)!
2-3 ice cubes

Don’t forget to drink LOADS of water, get lots of rest (I know, I know, easier said than done with hungry little ones at 2am!) and treat yourself once a week!

Start getting excited because if you see this challenge through to the end, you WILL see big results!

To celebrate the completion of our fall fitness challenge we will plan a festive night of holiday cocktails and mocktails with the hubs/significant others. Details TBD and venue suggestions welcome! Don’t forget to email me if you’re interested and then continue keeping track of your own points each week!

If you’re still reading this by now, you need to work on finding a better Sunday night tv show. Now go to bed and see you in the a.m.!

Cheers,
KerriLove these girls!

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Buggy Bootcamp Week Ahead

Hey ladies,

I hope you all enjoyed a lovely weekend in London (or wherever else you may be!) Last day of summer- can you believe it? Aside from some nice easy workouts, a trip to the farmer’s market, scooter practice and a big Italian dinner at Sale a Pepe in Knightsbridge, we laid pretty low. Everyone seemed to need a break from all the rushing around so we just went with it. I look forward to hearing what you all were up to tomorrow morning!

A few announcements:

Recently we started meeting on Thursday afternoons for a workout near Speke Monument to try to accommodate those who were unable to make it to our morning classes. After getting feedback on timing and days (and the fact that the sun will start setting earlier and earlier), our new class will be on Wednesdays from 2pm-3pm, meeting at the Royal Albert Hall steps (just a minute or two from the original location at the Speke Monument). So our new schedule will be:

Mon 9:30am Serpentine
Tues 9:30am Serpentine
Wed 2pm at Royal Albert Hall steps
Thurs 9:30am Serpentine

Next week we will be starting our Fall Fitness Challenge! This challenge will take us right through the holidays so get ready and let me know if you are on board as it will begin a week from tomorrow! The challenge will include weekly workouts, wellness and nutrition challenges, and tips to get you ready for all the upcoming holiday parties you want to look your best for! Email me at kerrimholland@ymail.com if you are in and I will fill you in on the details ūüôā

This week’s theme is “those last few kilos.” To lose a pound (about 1/2 a kilo), you must burn 3,500 calories. To lose one pound a week you must burn or take in 500 calories less than usual each day. If you are looking to shed those last few kilos, join us this week for 4 FUN calorie torching sessions.

Monday: Tabata: you know the drill. 20 seconds high intensity all- out effort, followed by a 10 second rest period. on and off for 4 minutes. We will repeat this at each station for a workout that will keep your metabolism revved for the rest of the day!

Tuesday: Plyometrics (also known as jump training). Watch your energy levels soar as you skip, jump, and side shuffle your svelte self through Hyde Park. We will be alternating between cardio drills and resistance toning.

Wednesday: cue the Rocky theme music… stairs are one of the best ways to get fit FAST. We have plenty of combinations to experiment with on Wednesday so get ready to step it up.

Thursday: Yoga and light cardio to end the week! We will end each station with Asanas and get the babies out of they buggies for some group tummy time.

Looking forward to seeing you all! I wish you all a full night’s sleep!

Cheers,
Kerri

Break out the leg-warmers and tap into your Inner 80’s Aerobics Instructor

Hello ladies, I hope you all enjoyed a lovely weekend! After a long week of catching up on work, getting Cecelia settled at her new nursery, chasing after a newly walking little boy, and recovering from jet lag, I hit a wall on Friday night. When Brian arrived home around 7pm I went to lay down for 5 minutes, which lasted until the wee hours of the morning. I woke up fully clothed and confused. Thankfully I felt much better on Saturday and we made up for my party pooping by going out to sushi with my cousin Ali at Eight Over Eight on Kings Road. Who has been? Delicious. I found an old workout video in my collection that I put on when the kids were sleeping called Totally Fit. I was loving the crazy outfits (scrunch socks, neon, big hair) which gave me some inspiration for our Thursday workout (see below). Speaking of which, if anyone has any fun ideas or new themes please send them my way! I love to keep things fresh and interesting. There is nothing positive or healthy about doing the same workout routine over and over. If you are finding yourself in a workout rut, put an end to it by attending one or all of our workouts this week: Monday: HIIT! If you have never tried a true High Intensity Interval Workout then here is your chance. This is a workout ANYONE can do, so don’t be intimidated. Just get ready to release endorphins and leave class feeling a million times better than when you arrived. Tums and Bums Tuesday: many of you have told me you are attending weddings, formal events, and/or traveling home or to an exotic location in the near future. Whatever your reason is for going the extra mile with your workouts, you will not want to miss this workout! Get ready to challenge muscles in your lower half that you never even knew existed. Throwback Thursday: who remembers the days of full makeup, curled bangs with gallons of hairspray, leg warmers, leotards, sweatbands, and high top sneakers? Tap into your inner 80’s Aerobics Instructor and get ready to sweat it out on Thursday. I may need to dig back for some Debbie Gibson and Tiffany just for the occasion. Any other requests? Madonna’s Immaculate Collection you say? Ok, twist my arm. Don’t act like you’re not excited! For anyone who hasn’t heard, we are trying a Thursday session at 4pm by the Speke Monument near the Italian Gardens for the next few weeks. If it continues to be well attended, we will keep it going on a permanent basis. If you are interested in joining this class please email me ahead if time (24 hours notice would be great!) so I know how many to expect. Looking forward to seeing you all this week! Cheers, Kerri

Life’s a Beach!

Hello ladies!

 
We are back at my parents’ house from a fun but EXHAUSTING beach holiday. We had a constant stream of visitors, many under the age of 2, throughout the week. Lots of late nights and early mornings. We packed up the beach house this morning and somehow made it out of Newport alive and in one piece, three of us sleeping and one of us groggy eyed and driving. I deem it a success.¬†
 
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While I’ve been home I’ve been trying to check out other classes and get fun, new ideas and workouts to bring back to you. ¬†Yesterday I dragged my brother, his girlfriend, and my dad to Yoga on the Beach. We loved every second of it. Yoga is rejuvenating to begin with, and what better setting for a mind-body workout than the sea, the sand, and the sky? Here is a photo of our instructor Shannon:
 
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Now I have to tell you about one of the coolest group fitness experiences of my life. Late last week my brother Jim and his girlfriend Bre convinced Brian, my other brother and I to wake up at 6am and join them at Harvard football Stadium for a workout put on by The November Project. Has anyone heard of this phenomenal grassroots workout in the US? Last November, these 2 Boston guys started inviting their friends to work out with them at Harvard Stadium as a way to keep each other motivated to stay in shape during the winter. Friends told friends. More and more people started hearing about it and had to check it out for themselves. Now the November Project has grown to epic proportions. Every Wednesday they hold an open workout for anyone who would like to join them for a morning spent sprinting up the entire length of bleachers at Harvard Stadium as fast as you can. Every now and then they would ring a cowbell which meant you had to get down and do either burpees or push-ups. We left feeling wobbly and humbled, but exhilarated! The guys who run it are hilarious and had us laughing the whole time. The vibe was so positive and the comraderie was awe-inspiring. I was completely shocked by the amount of people who showed up ready to work their butts off at 6 in the morning.
 
 
There I am, in the 5th row down, with 100 other “newbies” after our first NP workout.¬†
 
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Tomorrow morning I meet up with my old friends at Stroller Strides in Providence RI. Another wonderful group of moms finding creative ways to incorporate fitness into motherhood.  I am feeling ready to come back armed with fresh new ideas and a renewed excitement to share my passion with the loveliest women and babies in London- that would be all of you  ; )
 
Thank you to everyone who is doing the plank challenge with me! Great job with the daily check-ins! If anyone would like to hop on board for this week, just let me know! Who doesn’t want a stronger core, less backache, and perfect posture? Let me know and I will add you to our list.
 
Thank you also for keeping me in the loop on what’s new with you and your little ones! I love love love hearing from you. Have a great week working out together and remember to drink loads of water, pace yourself, stretch, and pat each other on the backs for a job well done in my absence.
 
Looking forward to seeing you all soon!
 

 
How did everyone do on the greens challenge? Although I stuck to the plan to include greens at every meal, I certainly fell short in other areas (time to lay off all the celebratory drinks!).
 
Whether you are are just getting back into exercise or are training for a race or athletic event, we are all looking for ways to strengthen our core. For the next 14 days I will be planking for at least 2 minutes each morning! Who’s with me? For this challenge, I would love your input on how to make it robust and hold each other accountable. Email check-ins, photos on facebook, tips on new plank variations, or just personal feelings/ goals for strengthening your core are all beneficial to the group as a whole. ¬†Some important tips for your daily plank:
 
Keep breathing
Chins up!
Abs in
Mix it up with side plank, hip dips, glute raises, and finish with superman 
Increase your time a little bit every day!
 
If you are interested in participating just shoot me an email and I will form our email chain by Tuesday.
 
If you are doing a 10 pack or 3 month package I will be following up with 3 new workouts to stay motivated and super fit this week.
 
Photos to come! Looking forward to hearing from you!
 
Cheers,
Kerri
 
 
Sent from my iPad