It’s Monday. Don’t Forget to Be Awesome.

Happy Sunday ladies,

I hope you’ve had a relaxing couple days and are surviving this mini heat wave. I think the kind people at Posh Rosh on Fulham Road might still be laughing about the sweaty American who busted in on Friday and in one fell swoop cleared their shelves of all remaining fans, kiddie pools and sunscreen. Saturday evening we strolled over to Bishops Park for a viewing of throwback film Empire Records. Yes, this film is the very reason you tell your coworkers or husband “don’t let the man get you down” and “damn the man” after any grueling day at work. The setup was perfect: £10 gets you a seat with plenty of leg room on the grass under the stars with your blanket, cooler of cold drinks and takeout. I’m hard pressed to imagine a more perfect way to spend a lazy summer Saturday night. My, what an exciting life I lead 😉 Popupscreens.co.uk

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Here’s what’s in store for the week:

Monday: Circuit: 45 seconds each station with plenty of water breaks to beat the heat!

Tuesday: Howdy Partner: pair up and hold each other accountable in this brand new partner workout to tone you from head to toe.

Thursday: Stretch and Sweat: get long and lean by alternating Pilates-inspired moves with plyometric cardio exercises to end the week with a gorgeous glow 😉

For those of you on the 6 Week Summer Slimdown cursing me for all this water you’ve been forced to drink daily, this: http://laurenconrad.com/blog/2013/08/sipping-pretty-fruit-herb-flavored-infused-water-recipes-allison-norton-august-2013/.

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See you tomorrow!
Kerri

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Happy Pills

Hello all,

I hope you all had a super weekend. Brian and I went to see a fantastic musical called Once at the Phoenix Theater. We also enjoyed a super-fun Bootcamp workout at Slice, here in Parsons Green. You ladies who live locally must check it out, the crèche was perfect for M and C, and I found the Bootcamp class I took surprisingly challenging. However, if I’m being truthful, the real highlight of my weekend was catching up on some much-needed sleep (Thanks Bri)! Here is what’s in store for the week ahead:

Monday: HIIT (high intensity interval training): you’ve heard about it, you’ve promised yourself you’d try it. Here’s your chance to burn crazy calories and experience an all-day endorphin high. 30 second bursts of energy in an easy-hard-hardest format repeated in sets of 2 and 3. Do just one HIIT session per week and see noticeable results by New Years!

Tuesday: Isometrics and Plyometrics! Isometrics: contracting a muscle against resistance without any range of motion (think: plank hold). Plyometrics: looking like you’ve overdosed on your happy pills (think: skipping, leaping, side shuffling). That sounds fun, but will it be effective? Just ask any strength and conditioning coach. There’s a reason these tried and true workout methods have been around for like, ever.

Wednesday: Cardioga! Let’s get our cardio in early and then wind down with some restorative, stress relieving yoga for the second half of class.

There will be no class this Thursday. I’ll be cooking, baking, and eating my way through Thanksgiving day! Here is an at-home workout for all you proper Brits (and Aussies, Swedes, Kiwis, Italians, Spaniards, Indians, who am I forgetting?) out there who think we crazy Americans miiiiight want to consider finding other ways to celebrate our past than consuming every calorie in sight:

Turkey Trot Workout

10 star jump starters
10 turkey tricep dips (on a bench or chair)
10 stuffing step-outs (two feet on the band, step out side to side)
10 bread and butter bicep curls (add squat)
30 second pumpkin pie push-ups (add glute lift if you’re feeling it!)
10 burpees
1 minute apple pie plank
40 stomach aches (mason twists)

Repeat 3x. Don’t forget to stretch and properly hydrate!

Speaking of indulgences, check out this week’s Fall Fitness Challenge recipe for sweet potato almond butter muffins! I’ll be making them for T-Day and will let you know if they are as tasty as they sound.

http://minimalistbaker.com/sweet-potato-almond-butter-muffins/

We are now getting down to the last couple weeks of our Fall Fitness Challenge! Thank you all for keeping up the good work. Now let’s push for a strong finish! Send me your weekly and cumulative points and I will tally them up. If you have been lacking in motivation over the last week or so, join me in a 14 day sugar- free detox to complete the challenge (starting AFTER Thursday, conveniently). We will be passing on any refined, sugary, sweetener-laced treats and loading up on fresh fruit and herbal tea instead. Cutting out the white stuff can provide major benefits and help alleviate some unpleasant symptoms including: mood swings, acne, irritability, tooth decay, weight gain, sleeplessness, even depression. Need I say more?

A couple quick notes:

1.) our indoor classes will start late January, not December as previously stated.

2.) Thursday, December 12th we will be having a cocktail party which you are all invited to attend. Just don’t leave your husbands by the mistletoe, Cece cannot be trusted in the presence of handsome men. I wish I was joking! Please let me know if you can make it!

See you tomorrow!

Peace, love, and 8 hours of uninterrupted sleep,
Kerri