Get Seedy

Hello ladies,

I hope you all enjoyed a lovely weekend! We were lucky enough to host my brother-in-law and sister-in-law and their 3 kids Brighid, Finbar, and Ciara last week, complete with trips to Tower of London, Notting Hill markets, and endless trips to the playground. It was a joy having them and Cece wasn’t the only one who got a little choked up when they left!

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After all that excitement we laid pretty low this weekend. The weather cooperated for an outdoor run to Duke of York Square farmer’s market, and a Cupcake/Slice workout in Parsons Green this morning. We also got our Mexican fix at Shoreditch eatery Boho on Saturday night before meeting friends for drinks: http://www.bohomexica.co.uk. Delicious!

Fit Kits:

As a way to help you all achieve your health goals and continue your hard work on the weekends and while traveling, and a way to raise much needed money for Bliss (an organization that helps babies born too soon, too small, too sick), I will be selling Fit Kits through the month of May! For £35, your kit will include a Buggy Bootcamp t-shirt, your own resistance band, 3 full body workouts, and 3 recipes for delicious smoothies full of fiber, protein, vitamins and minerals to help you on your way to looking your best for the summer! Your kits will be ready by Thursday! If anyone would like to join me at the Bliss Buggy Push on 31st of May, please email me for details or click here: http://www.bliss.org.uk/take-action/buggypush/

Get Seedy:

Want an easy way to increase your protein and healthy fat intake, lower your cholesterol, get glowing skin, hair, and nails, and lose weight? Do as the birds do and eat more seeds. Pregnant and breastfeeding ladies, pay close attention! You know you need those healthy fats and folic acid in your diet to ensure a healthy pregnancy and keep that milk flowin’. Here are 3 seeds to incorporate into your diet stat:

Chia seeds: with 2.5x more protein than kidney beans, 3x more antioxidants than blueberries, 3x more iron than spinach, 6x more calcium than milk, 6x more vitamin C than oranges, 8x more omega 3 than salmon, 10x more fiber than rice, and 15x more magnesium than broccoli, chia seeds deserve major superfood status. Buy them at pretty much any health food store, and make sure they are eaten raw! Your body wants to absorb as much of these nutrients in its natural state as possible. Here is a delicious breakfast bowl recipe to try: http://toneitup.com/2014/04/member-recipe-breakfast-banana-bowl/ I made it for the kids on Saturday morning and Cece went ballistic over it (Micky tried to pour it on his head, his loss):

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Hemp seeds: hemp contains all 20 essential amino acids (including the 9 EFA’s our bodies cannot produce). It is a rich source of phytonutrients, the disease-fighting element of plants that strengthens your immune system and fights off toxins. It is a fantastic source of vegetarian protein and is virtually tasteless when mixed in small doses to bread and muffin recipes, porridge or smoothies.

Flax seed: the fiber in flax seed suppresses appetite and helps support weight loss. It is known as a rich source of ALA, an essential fatty acid that is anti-inflammatory, is prevents cancer in humans and has been shown to block tumor growth in animals. Flax= good. Cancer= bad. Eat up!

Here is what is in store for the week:

Monday: Circuit training! 60 seconds per station for an all-over burn. We’ll end with a nice long stretch to keep aches and pains at bay. You will feel exhilarated by the end. Promise.

Tuesday: Long and Lean Ladder Workout: a Ladder workout with toning exercises designed to help you wiggle back into your skinny jeans and cardio drills to leave you with a gorgeous glow.

Thursday: Hottie Yogalates! Nothing like a little mind/body challenge to cap off a fun but challenging week. Don’t forget to purchase your Fit Kit today!

 

Cheers,
Kerri

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Pink Clouds on a Stick

Well, it happened. Winter is behind us. Those gray, barren trees have blossomed to “pink clouds on a stick” to quote Mary Poppins. The birds are singing. We are 2 days away from Whole Foods opening in Fulham. 6 days away from the final season of Mad Men on AMC. 7 days away from Buggy Bootcamp starting back up. Um, could life get any better? Aside from 2 of my favorite people leaving the great city of London (Anna and Heather we will miss you dearly!), things are truly starting to look up. What are you looking forward to this spring?

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^view from my living room^

I want to take a moment to thank you all again for your ongoing kindness and check-ins. My recovery is going smoothly and it looks like we will be ready to resume our schedule as normal starting a week from tomorrow (Monday 13th of April). Now that we can shed our extra layers I hope we can muster up some extra workout motivation as well. There is so much to look forward to! As classes are canceled this week, I urge you all to set aside some time for some heart pumping feel-good exercise on your own or with a group in the park (happy to help coordinate!). Warning: Exercise has been known to cause health and happiness! Aim to do this tabata session 2-3x this week for max results, plus plenty of walking/running on alternating days:

Tabata (4 minute sets of high intensity cardio + toning moves)

Jump squats 20 seconds
Rest 10 seconds
Mountain climbers 20 seconds
Rest 10 seconds
(Repeat for 4 minutes)

Tricep dips or kickbacks using band 20 seconds
Rest 10 seconds
Hold low push-up 20 seconds
Rest 10 seconds
(Repeat for 4 minutes)

180 switchbacks 20 seconds
Rest 10 seconds
High knees 20 seconds
Rest 10 seconds
(Repeat for 4 minutes)

Bicep curl to overhead press using band 20 sec
Rest 10 seconds
Stepouts using band 20 sec
Rest 10
(Repeat for 4 minutes)

Kick Through (in plank position, kick one foot underneath your body and above your opposite foot)
Rest 10
Lat raises using band 20 sec
Rest 10
(Repeat for 4 minutes)

Heels to heavens 20 seconds
Rest 10
Hip dips 20 seconds
Rest 10
(Repeat for 4 minutes)

Child’s pose
Plow pose (laying down, bring ankles overhead)
Runners stance
Stretch

Also, for anyone interested, Stephanie Wibom is helping to organize a first aid class for babies under 1 year of age, at Holy Trinity Church by Sloane Square, this Wednesday 2:30- 3:30pm. She needs at least 6 mums to join her for it to be scheduled. If you are interested, please email Stephanie at: Stephanie.wibom@gmail.com.

Have a lovely week girls and can’t wait to see you all in a week’s time! Please do some extra planks for me!

Kerri