The Cure For Anything Is Salt Water. Sweat, Tears, or the Sea.

A wise man once made a quote so famous it made it on a Sweaty Betty bag,

IMG_0383Even morning sickness 😉

#3 will be making his/her arrival in early March! For all of you who will still be bootcamping with me at that point, rest assured class will be running as usual at least halfway through February. After the baby arrives I will plan on taking 8 weeks off before resuming class in early May. Your memberships will freeze if you are on a 3 month plan and I will help coordinate your informal workouts in the park. If anyone could use some tips on managing morning sickness, screw ginger biscuits and peppermint tea. There’s an app for that! Research Nevasic, the app I downloaded on iTunes which has been a game-changer for me in managing morning sickness. All you need is your iPhone, earphones, and 27 minutes a day. Read all about it here: http://nevasic.com

One more week of friends, family, and beach yoga to cure all my ails before we head back! As much as I love London and can’t wait to get back, it’s going to be hard to leave home this time. We have had the most incredible time here in Newport, RI catching up with friends, family, and our favorite beach:

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The plan is to resume class on Tuesday, September 9th. That week we will hold two classes: Tabata Tuesday, and Cardio Zen on Thursday. Can’t wait to catch up and break a sweat with you all!!

Has your membership lapsed or you have no plans to come back to class and/or otherwise would like to be removed from the email list? If so, please shoot me an email, I like to make sure I’m not spamming anyone! If you would like to stay on even though you’ve moved on, I will aim to make it worth your while with recipes, workouts, embarrassing and ridiculous stories about my life, and more 😉

Here’s a workout for you to try this week in the park or while your little one is down for a nap:

Frisky Fall Challenge:

Jumping jacks: 1 minute
Squats: 1 minute
Push-ups: 15x
Mountain climbers: 1 minute
Butt blasters (lay center of band on right foot, kick back15x. Repeat on left side)

Run or briskly walk 1/2 mile

Speed jumping jacks: 1 minute
Squat pulses: 1 minute
Push-ups: as many as you can do (perfect form!) in 45 seconds
Plank jacks: 1 minute
Bridge pulses (add donkey kick if you’re feeling extra frisky!): 1 minute

Run or briskly walk 1/2 mile

Low Plank: 30 seconds
Hip Dips: 30 seconds
Superman: 45 seconds
Russian twists: 45 seconds
Cat/cow: 1 minute

Stretch: all major muscle groups: 5 minutes
Hydrate!

Goodnight ladies!!
Kerri

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“Sunshine on my shoulders makes me happy… sunshine almost always makes me high”- Dave Matthews Band

Hello ladies,

I recently had a blood test taken to determine the root cause of some ongoing sinus issues. Before the test was administered, the doctor told me that typically, there is a strong connection between Vitamin D deficiency and sinus infections. Her suspicions were confirmed, my Vitamin D levels tested at dangerously low levels (par for the course for a fair-skinned sunscreen junkie like me). As we live in the northern hemisphere, over 50% of us are deficient in this rock star vitamin. Although increasing your salmon intake does help, it is next to impossible to build up meaningful Vitamin D stores through food alone, so supplements were recommended. Before purchasing the vitamins I did a little research and was shocked to find out what a potent little vitamin can do for us from a holistic standpoint. Here are just a few of the bennys I thought would be of interest to you:

Increasing your Vitamin D intake can drastically reduce your risk of at least 11 different cancers, autoimmune diseases, anemia, the flu, upper respiratory infections. It can prevent acne, asthma, autism, IBS, the list goes on and on. Our vitamin D levels seem at least partially responsible for almost every aspect of our immunity health, and, it bears repeating, most of us are dangerously deficient!

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Increasing your Vitamin D to healthy levels is linked to weight loss in overweight women, and deficiencies are linked to weight gain in women. Perhaps something to research further if, despite healthy diet and regular exercise, you cannot seem to budge that extra weight?: https://www.vitamindcouncil.org/?s=Weight+loss&submit=Submit

http://www.hsph.harvard.edu/nutritionsource/vitamin-d/

Anyone else have any personal experience with Vitamin D supplementation? I am somewhat new to this absolutely fascinating revelation and would love to learn more about it.

Feedback needed! Whole Foods Market is looking to offer us Buggy Bootcampers an exclusive series of workshops on everything from Healthy Eating to DIY Beauty. They promise to provide treats and valuable knowledge from their team of experts! They are even open to designing a workshop based on our interests/suggestions. Before we commit to them, please reply (only to me) whether getting to the store on High Street Ken would be most convenient to you straight after class, or in the evening (when a husband or sitter can take over)? Secondly, if we organized a class to take place close to the store in Kensington Gardens for this occasion would this be convenient for everyone? Please email me back and let me know your honest thoughts.

Welcome to your new week of workouts! Here’s what’s in store:

Sports Monday: if you aren’t finding yourself humbled by the performances in the World Cup, Tour de France, or Wimbledon, then I rest my case. Anyone who is finding themselves thoroughly inspired by these world class athletes can join me tomorrow as we reach the top of our game right here in Hyde Park!

Tabata Tuesday! Ramp up the intensity as we alternate between toning and cardio intervals. 20 seconds on, 10 seconds off for a burn that’ll earn you more than a few extra calories at dinner time.

Thursday: The Feel-Good Workout! This workout is designed to alleviate all those pesky aches and pains we experience as mothers of little ones. Strengthen weaknesses and correct muscle imbalances with unique toning exercises with a backdrop of heart pumping cardio to rejuvenate your mind, body and soul.

Looking forward to seeing you and your little ones this week!

Cheers,
Kerri

Here Comes the Sun

Hi girls!

I hope you’re loving this summer-perfect weather as much as I am. My brothers and sisters arrived yesterday morning and we have been going nonstop ever since. Pic below from dinner last night at Inamo Restaurant in Soho. Super fun if you are a techie who fancies a bit of Japanese. You can order your meal from the touch screen table, play games with your dining companions, even spy on the chefs making your meal! Loving having more company but definitely a bit “knackered” (do I sound British yet? Don’t answer that!).

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Need a little extra help shedding that baby weight or gearing up for a warm weather holiday? I will be selling Fit Kits all week again in prep for the Bliss Buggy Push on May 31st. Your Fit Kit costs £35 and includes a resistance band, a Buggy Bootcamp t-shirt, 3 do-anywhere band workouts, and 3 delicious waistline-friendly smoothie recipes! All proceeds go to the Bliss Organization which helps babies born too small, too soon, too sick. Let me know if you’re interested. Everybody wins!

Many thanks to all of you who have joined Buggy Bootcamp in the past few weeks! I hope you are enjoying the mum camaraderie and workouts. This week we have some fun and intense sessions designed to push you past that plateau, shed unwanted baby weight, and tone you up like never before. Don’t miss out!

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Monday: Cardio Core Ladder Workout! Work your abs, bum, thighs, and get a good sweat going tomorrow. You know you need it!

Tuesday: Superhero Circuit: unleash your inner superhero with 3 full sets of effective and fun intervals designed to tone you from head to toe. Don’t forget your capes!

Thursday: Cardio Zen: keep your mind and body sharp with these complementary sweat/stretch pairings. Hands down the best way to rejuvenate yourself after a long week of mum duties.

Look forward to seeing you tomorrow!

Cheers,
Kerri

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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

Diamonds Are A Girl’s Bestie

Hello all,

I hope you all had a lovely weekend. Mine was slightly less lovely than usual seeing that I had to give up tickets to Beyoncé with girlfriends to stay home and recover myself and my daughter from a vicious 24 hour bug. It probably worked out for all the other audience members seeing as I would have had a difficult time resisting the urge to sport a black leotard and stilettos and mimic her every dance move when All The Single Ladies came on. I’m only half kidding. We made up for it the next day by getting some fresh air at the football pitch, then regaining our mojo with a delish bright red smoothie:

1/2 a beet, cubed
2 cups orange carrot juice
1 cup water
1/2 cup frozen strawberries
1/2 cup frozen spinach
1/4 cup frozen broccoli
Juice of half a lemon

Can’t taste the spinach/broccoli! It’s more appetizing than it sounds and ridiculously good for you.

Who is hanging in there with our abs challenge? Today was Day 6! If you’d like to jump on the bandwagon it’s not too late to do so! Just drop me a line and I’ll add you to our group list. Here are the deets. No excuses:

http://www.fitsugar.com/Crunch-Challenge-33924693?utm_source=fitness_newsletter&utm_medium=email&utm_campaign=fitness_newsletter_v5_02212014&em_recid=121902924&utm_content=placement_2_title#photo-33939015

Our plan for the week:

Diamonds: They’re a girl’s best friend right? You have to be at least a little intrigued. See you there tomorrow!

Tuesday: the paper towel workout! Sorry Treadmill, one of the most effective pieces of workout equipment is right in your kitchen and costs less than 50 pence. Get ready to sweat hard indoors at our second to last class at Saint Dionis Church in PG 😉

Thursday: yogalates for pre and postnatal mums. You’ll get your cardio in there too, promise. See you then!

One last quick note: the hubs, kids, and I are hitting the slopes in France next week! If you are on a 3 month package, it will be extended by one week. More on that later.

Cheers,
Kerri

It’s Crunch Time

Hello all,

I hope your weekend has been lovely and your little ones have been nothing short of cooperative and adorable. Any milestones? Any news (I’m looking at you Nicola and Kimberley!)? We are all eager to know when these babies make their arrival… Do share at your first opportunity!

As our babies push themselves to crawl, walk, and run, let’s push our limits as well. For the next 14 days, I will be doing this crunch challenge at class and on my own:

http://www.fitsugar.com/Crunch-Challenge-33924693?utm_source=fitness_newsletter&utm_medium=email&utm_campaign=fitness_newsletter_v5_02212014&em_recid=121902924&utm_content=placement_2_title#photo-33939015

This ab series will be incorporated into all our workouts over the next 2 weeks and we will modify as necessary. Why not take it a step further and complete the full ab series with me? There are countless benefits to a strong core that have nothing to do with a 6 pack that include better balance, correct posture, reduced risk of injury, even improved sleep. Your clothes will fit better just in time to pare down to your spring wardrobe. What are you waiting for? Let’s do this! Email me if you’re in!

As a reminder, the Bliss Buggy Push is Saturday, May 31st. Do you have something more important to do that day than help tiny, helpless little babies survive premature births? Me neither. Click here to sign up:

http://www.bliss.org.uk/events/blisslondonbuggypush/

Just a few more days before voting closes on the Netmums Awards, and Buggy Bootcamp Hyde Park is one of the nominees! Click here to show some love by “liking” and/or posting a review:

http://www.netmums.com/kensington-chelsea/local/view/classes-for-you/exercise-classes/buggy-bootcamp-hyde-park

Classes for the week:

Monday: Calling all cardio queens! Get your heart pumping and the blood flowin’ with this calorie torching, FUN high energy workout. Modifications will be offered for all fitness levels.

Tuesday: Plyometrics and isometrics: alternating between full range of motion (high skips) and no range of motion (wall sits). Both will help you feel and look long and lean so be there ready to sweat!

Thursday: an all new Babybells class! Forget kettlebells, your baby will love being held and tossed up and down while you get your own workout. Bands will be available for any mums of sleepy babies. This class is always a favorite, don’t miss out!

Cheers,
Kerri

Hi. Me Again.

Happy Sunday girls!

I hope you’re all putting your feet up after a fun weekend. We had another low key weekend and just now heading out to meet friends from home who are in London for the weekend at one of our favorite restaurants: Coya, a Peruvian gem located near Hyde Park Corner. Their menu is extensive and creative, and the scene downstairs is lively every night of the week. They also make lovely mocktails for anyone who is preggers but not looking to announce it just yet (and no, that wasn’t ME announcing anything, I assure you!).

Before we get into our workout agenda for the week, let’s break out our calendars and circle Saturday May 31st at 9:30am. We are forming a group to walk the Bliss Buggy Push, a 5km walk in Battersea Park that raises funds for babies born too small, too soon, too quick. Yours truly will be there conducting the warm-up for all participants, and then I will be walking together with Cecelia, Micky, and any of you who would like to join me and be part of this special event. Our good friend and workout buddy Anna Mansour has been directly involved with this charity as little Gracie was born very prematurely and relied heavily on the NICU and support organizations like Bliss to ensure her survival. If you saw Grace now, you’d never know it! She is gorgeous and thriving. In her own words:

“As many of you know, Gracie was born premmie and with some complications requiring a stay in NICU. We were a long way from home, and with no visitors allowed, I took so much comfort in knowing there was someone around I could chat to at the end of a long day… Their lactation nurses got me through many a struggle with expressing!! There are loads of details on the website and below…I know there are so many charities to get behind these days, and the thought of spruiking for sponsorship, on top of washing, cooking, cleaning etc is tiresome, so James and I will definitely sponsor anyone that is keen to take part!! Grace is 2 weeks off turning one, and we definitely want to give back in some way for all the help, Bliss and organisations like it, gave us in those first few weeks. Sign up and send through your bank deets, and we’ll be there in spirit cheering you on!”

As mothers, let’s all rally for these sweet little angels who desperately need our help by registering here:

http://www.bliss.org.uk/events/blisslondonbuggypush/ Registration is £10 per adult (infants in buggies free!) and this includes a free t-shirt and goody bag!

Bliss encourages everyone who is taking part in the London event to set up their own JustGiving page and to aim to raise a minimum of £50.00. You can follow the link below to set up a page.

https://www.justgiving.com/signin?returnUrl=%2Ffundraising-page%2Fcreation%2Finitiate-authenticated-page-creation-process%3FpcId%3Db58d10ab-b8ff-4cf7-abd6-556863479ec2%26utm_source%3Dwebsite_cid2165_eid1218852&CharityId=2165&EventId=1218852

Who’s ready to say goodbye to winter and all this rain? It will be a wet week ahead so read on for rainy day protocol below. Sunny days are ahead so hang in there!

Monday: tabata! This fast-paced and fun workout is super efficient and will burn loads of calories. We have some fun new moves like the “grasshopper” so grab those rain covers and come meet us at the Serpentine! We’ll be seeking cover under the gazebo if rain persists.

Tuesday: circuit workout with a twist! Don’t miss out on a nice, dry workout indoors at Saint Dionis in Parsons Green. The kids (especially the crawlers and walkers) will have fun and be entertained in a safe, enclosed space as well.

Thursday: Victoria’s Secret Ab Workout! Tighten your midsection and work your entire core with 5 key exercises. We will repeat and alternate with cardio for abs that look like they’ve been airbrushed 😉

Can’t wait to see you girls tomorrow! Have a lovely evening 🙂

Kerri