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Showing posts from January, 2012


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xoxo, Kerri O.


Goal Check

I had a mild freak out this morning when I realized it was the last day of January. How did that happen? This month flew by. It seems like a good time to check in on my 2012 fitness goals and see how I'm doing.



My fitness goals for 2012 are:

Run 3 5ks.Run a sub 30 minute 5k.Do 1 pull-up and 1 chin-up.Workout consistently. 5 days a week.
What I did
January was a great month for me. I accomplished a lot in several areas of my life, including fitness and these goals. Goal 4, consistency, was my focus. I am happy to report that I worked out 4 or 5 days each week this month. As for goal 2 I did several speed workouts on the treadmill this month. In working towards goal 3 I have been focusing on consistent strength training.


What I did not
I didn't get my 5ks planned for goal 1. Also, I still don't have a pull up bar for goal 3. 


What I plan to do differently in February
First, I will sit down and plan my races. As far as a pull up bar, hubby offered to make me one. This will go on his …

You're Invited To The First... #paleochat

If you follow me on twitter you are likely aware that I'm fond of twitter chats. I am, I admit it. I realize that twitter by nature is meant for 'chatting', so why twitter chats? Well, because it's a specific time and date for people to get together and chat on a specific topic. Otherwise twitter is mostly hit and miss.

Daily Tracking 1/23

I started out the year fully intending to do tracking posts or daily vlogs 3 to 5 days a week. Well, that hasn't happened. It's been more like once a week! I'll be working on that for February.
Yesterday, my eats: Coffee with 2 tablespoons organic half & half.

Things I'm Loving Right Now -- January

I give my kids Diet Coke... what?

What do you think? Do you give your kids Diet Coke?

My Game Plan to KILL That Sub 30 5k in 2012

One of my goals for 2012 is a sub 30 minute 5k. I. Will. Get. It. This is the year I make goals and then make plans on how to reach them and then go get them! No wishy washy setting goals and forgetting about them here. This is the year I run a faster 5k.


To reach my sub 30 minute goal I need to shave roughly 3 minutes off of my 5k time. Now that may sound like a lot to more advanced runners, but I'm still very much in the improving stages of running. While I have ran for about 5 years now, injury (my hip) has periodically taken me out and consistency has been my struggle. The last time I set out to best my 5k time I shaved off 6 minutes!

Review: Transform Your Body With Brooke Burke Strengthen & Condition

Transform Your Body With Brooke Burke Strengthen & Condition, my thoughts and video review:
From the back of the DVD: Brooke Burke, TV star, entrepreneur, author and 40-year-old mother of four, will help you strengthen and condition your muscles efficiently. Celebrity trainer Greg Joujon-Rouche joins Brooke in helping you transform your body and reach your goals by leading a challenging and dynamic workout that exercises every muscle. In this fun calorie burning workout, Brooke and Greg target three main muscle groups - the upper body, the core and the lower body - leading the way toward a stronger, healthier and happier you!
As I say in the video above, I really love this workout. I love that it's so positive, encouraging, and even FUN. The abs/core portion is amazing (and my favorite part). I enjoy the instructors and definitely feel like I've gotten a great workout at the end. Happily give it 4.5 stars and recommend it!

My review of Transform Your Body With Brooke Burke Ton…

A Little Sunday Fun

Some of my fitness blogger friends...and me ;)

Daily Tracking 1/10/12

First things first of course. I had two cups of coffee with real cream.

Review: Transform Your Body With Brooke Burke Tone & Tighten

One thing I hope to do a lot of in 2012 is branch out and try new things. I want to shake things up! New workouts, new trainers, get out of my rut of going to the same trainers, same workouts, same DVDs all of the time. So when I saw Brooke Burke was coming out with workout DVDs I immediately reached out to the PR company.

Polyvore Fitness Fashion

I have a new obsession. Polyvore. I am in love with creating  fitness fashion sets! Thought I'd share a few:


Pink/Gray Run by kerriolkjer featuring running shoes
Top
lululemon.com

Nike activewear
$38 - nike.com

Nike activewear
$48 - nike.com

Thorlo white socks
$15 - nordstrom.com

NIKE running shoes
$100 - nike.com

Oakley Oil Rig White Sunglasses
$120 - pacsun.com



Planning For Success Part 2

In my planning for success video I mentioned my prep work. This video shows the food prep work I did last Sunday. Thought I'd break it into it's own video since part one was so long.
I forgot to show the paleo mayo I made while the egg quiches were baking. You can find most of these recipes under my Recipes tab.  

I know that it looks like a lot, but honestly it takes an hour, maybe a little more and it makes my entire week go better. My kids and I have good healthy snack options and my breakfast and lunch can be grab and go on days when I need it.


Do you do any food prep to help streamline your week?

Easy Paleo Chicken Salad

This is an easy go-to lunch recipe for me. I generally boil chicken breasts ahead on Sundays, so I can just grab and make. Sometimes I double or triple it for my family, but I'll give you the single serving recipe.
Easy Paleo Chicken Salad
1 Chicken breast
1 Tblsp perfect paleo mayo
1/2 to 1 Tblsp minced onions (I usually just eyeball this) Use whatever onion you have
6 to 8 grapes (or it's equally good with 1/2 an apple or some celery) chopped
That's it. So. Easy. My paleo mayo recipe is already seasoned so I don't add anything else. 

Enjoy!

Perfect Paleo Mayo Recipe

OK, well, I think it's the perfect paleo/primal mayo recipe! I've tried many and they were really good...but not quite right to my tastebuds. I've played around with my recipe and this latest attempt is my favorite. It's super easy and takes no time to make.


Perfect Paleo MayoIngredients
1 pasteurized egg
1 tsp lemon juice
1 tsp yellow mustard
1/2 tsp sea salt
1/4 tsp white pepper
1 cup light olive oil (not extra virgin, just light tasting) OR walnut oil


Directions
Put the egg, lemon juice, mustard, sea salt and white pepper in your blender and blend well. Then take the little peep hole top off your blender and slowly drizzle in your oil while blending. I just did this on low. Keep refrigerated. Also, be aware that it won't last forever in your refrigerator like store bought (preservative loaded) mayo. I usually just make what my family of 5 can use in a week.


Why do I make my own mayo? Well, most brands are made with soybean oil first. And second, have you read the back of …

Daily Vlog For 1/5/12

Yesterday's ramble ;)
I'll be back later to post some recipes I've promised lately.
Happy, happy Friday!

Daily Tracking 1/4/12

Well, hubby left for Wyoming and my littlest is still sick. He has been camped out in the living room for two days...which happens to be where I workout. I could have figured something out, but I didn't. Not beating myself up, moving on to make better choices the rest of the week.

Paleo FAQs

I've had a lot of questions lately about paleo. Via twitter, facebook, email... I'm surprised and flattered that people think of me to ask. I guess with the time of year and the growing popularity of paleo, a lot of people are interested. I thought I'd do a post and try to answer some of them in one shot. I'm no expert, and there's far more qualified people, but you've asked so I'm offering my thoughts.



What the heck is paleo?
Basically paleo is no grains (yep none), no sugar (OK, I occasionally do stevia and honey in splurge recipes), no artificial sweeteners, no soy, no trans-fats, and no legumes (and for some no dairy). I would call it a whole foods, anti processed foods diet. Feel free to add in the comments if I've missed something.


What DO you eat on paleo?
Lots of fresh fruits and vegetables, meats, fish, some nuts, seeds, eggs, and fats like coconut oil and olive oil. I try for the highest quality possible: organic, wild caught, local etc. But if bu…

Daily Vlog For 1/2/12

Here is my daily vlog from yesterday (Monday). Answered some questions on motivation and tracked my daily food/exercise. I may or may not get one done for today (1-3). My 6 year old has a cough. We rarely get sick around here and I hate it when my kids are sick! Anyone have good recipes for natural cough remedies??

Things I'm Loving Right Now -- December

My December obsessions:

Planning For Success

Just a little video on planning ahead and how much it helps me. I'll be back later in the week with the video showing the prep work I did this week. I yammered on too long in this one to include both....

Trending on FitViews

KETO Cocktails: The Lemon Drop

I love a good glass of red wine now and then, I mean it's practically a health food, right? ;) But sometimes I just want a cocktail. I'm all for moderation and having a drink now and then, but I'm just not down with the calorie, carb, and sugar counts of some of my favorites. Seriously, have you ever looked them up? Eek. So, I've set to work at converting my favorite cocktail recipes to be more keto diet friendly!

The first cocktail recipe I'm tackling is the keto lemon drop. I used to love these, but haven't had one in years because of the sugar in them. In my early twenties I had a friend who used to make them for me all the time. We would have a shaker full of these, a good dinner, and a chick flick on a weeknight, it was kind of bliss. Her recipe called for so. much. SUGAR though! Looking back I think she may have used a wee bit more sugar than most, but they were really good.





I think my keto-ized recipe comes pretty dang close to those delicious memories! It…

Cinnamon Vanilla KETO Coffee Creamer Recipe

There are tons of keto coffee creamer products flooding the market right now. Some are fantastic options. Some chock full of nasty ingredients. But most of them are on the pricey side.

I decided to work on some clean, more budget-friendly, keto coffee creamer recipes we can easily make at home! (Check out my Keto Peppermint Mocha Coffee Creamer too.)⠀

This dairy-free Cinnamon Vanilla Keto Coffee Creamer is definitely one of my favorites. I just love cinnamon coffees. They're delicious. Plus, cinnamon is supposed to be good for blood sugar control. Win-win.


Keto Cinnamon Vanilla Coffee Creamer ⠀⠀☕☕☕ ⠀

INGREDIENTS⠀⠀1 can (13.66 oz) Canned Coconut Cream
2 teaspoons Organic Saigon Cinnamon⠀
2 teaspoons Organic Pure Vanilla⠀⠀
Low Carb Sweetener to taste, generally 5 to 10 packets OR 5 to 15 drops monk fruit (optional)⠀ ⠀
DIRECTIONS⠀⠀Add all ingredients to your blender. Blend, just until combined. About 30 seconds, scraping the sides if you need to. ⠀
Store in the refrigerator for up to 5 to 7 d…

What is 75 Hard #75Hard: Documenting My Experience With The 75 Hard Challenge

January 1, I embarked on an interesting journey; I decided to start the 75 Hard Challenge (scroll to the bottom of the post for my updated journal on my progress. I've gotten a lot of questions on this program and what it is exactly, what the rules are, etc. So...


What is 75 Hard? It's a mental toughness skills development challenge started by Andy Frisella. His premise is that mental toughness is a skill and therefore can be learned, practiced, and honed. Andy designed this challenge to cultivate: confidence, self-belief, self-esteem, self-worth, endurance, fortitude, grit, perseverance, self-discipline, endurance, resilience... and all of the skills inside the scope of mental toughness.  Check out the podcast that started it all for all the info from Andy himself: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291 Note that if f-bombs are going to offend you this is not for you. 

So, w…

Paleo Smoky Grilled Pineapple Burgers

Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. 

In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant.



Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though.

This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! 

paleo, grilled pineapple burger, smoky grilled pineapple burger,…

A Day In The Life: My Fitness, Food, and Supplement Routine

A group of my fitness blogger friends decided to do Day in the Life posts today. I get a lot of questions about my routine. My Paleo eats, how much I work out, what supplements I take, how I fit in my blogging/freelance/work...stuff like that. I thought joining and doing a day in my life post would be fun and a great way to answer all of those questions at once!

This was yesterday (Tuesday 1/20). It was a pretty average day for me.



4:30 AM My alarm on my phone goes off. I get up, get dressed in my workout clothes, and take my pre-workout (it says to take it 30-60 minutes before your workout, I shoot for 30). This is a new supp for me and I'm still just taking 1 to see how it goes. I also take my Acetyl L-Carnitine because the bottle says to take it on an empty stomach. 
Sometimes I hit snooze until 5, but I'm trying hard not to do that. A lot of people say to sleep in your workout clothes to save time, but that doesn't work for me. What does work for me is to have my workout …

Keto Paleo Friendly Coffee Creamer Recipe

Going keto paleo has me missing one thing: the organic grass-fed half-and-half I'd been having in my coffee. Since going paleo over a year ago I've searched and searched and just never found anything else I love in my coffee. I'd just about given up on a keto paleo-friendly coffee creamer!

I was almost to resign myself to black coffee forever, but then I decided to resort again to trying to make my own. This version is simple and quite delicious. Not only is it keto paleo, but Whole30 and 21 Day Sugar Detox friendly as well.




Keto Paleo Cinnamon Vanilla Coffee Creamer
Ingredients
1 can Organic Canned Coconut Milk(the kind in the carton just won't do it)
1 teaspoon Cinnamon Vietnamese Organic
1 teaspoon Organic Pure Vanilla for 100% Whole30 compliant swap for vanilla powder
2 teaspoons raw local honey or Organic Maple Syrup (optional, leave out for KETO, Whole30, or 21DSD)





Directions
Blend all ingredients well in your blender. Store in the refrigerator (the cinnamon tends to set…

Jillian Michaels BodyShred Full Review

I have to say my two months of BodyShred flew by! It seems like I just started yesterday. Ah, time flies while you're having fun. Right? OK, in this full review post, I hope to give you a good overview of exactly what the BodyShred program is as well as my thoughts and opinions on the program. So, is Jillian Michaels BodyShred hype or help? Let's chat...



Jillian Michaels BODYSHRED is Jillian's latest total-package fitness program. This set includes:


What's in the box:BodyShred Fitness Guide
BodyShred Meal Plan
BodyShred Rotational Calendar
BodyShred "Let Them See You Sweat" Workout Towel
DVDs-
     8 - Shred Style Circuit Workouts
       1. Launch
       2. Rise
       3. Amplify
       4. Escalate
       5. Conquer
       6. Triumph 
       7. Zenith
       8. Apex
     2 - Straight Cardio Workouts
       1. Fire Up
       2. Ignite
    Plus, bonus workout Opus and a disc on the cast and teaching the moves. So, a total of 12 DVDs are included in this set.


The BodyShred Workouts

KETO Hot Cocoa Pancakes

OK, I know I've been on quite the low carb pancake tangent lately, but THESE! Seriously, these are yummtastic. Yummazing? Ya, they're really good. They just might be my favorite recipe I've ever done. Ever. OK, that might be my paleo apple crisp recipe, but that's not low carb...ooo, I wonder if I could tweak that low carb...

That would be brilliant!

You know, bloggers area always talking seo this and seo that (seo stands for search engine optimization if you're not a blogger) and I'm just over here yammering. I'm pretty sure when google's spider crawlers (anyone shiver at that word picture? eesh) get to FitViews they just think, "Yeesh, move along. Nothing to see here." Ha ha ha!

Anyway, pancakes. KETO Hot Cocoa Low Carb Pancakes no less. So good. 


As I've mentioned before I'm back to low carb (keto actually) and developing new recipes to make it easier to stick with. I find I just plain feel great when I eat ketogenic, and I definitely h…

The Top 20 Keto Diet Products on Amazon

With the popularity of the Keto Diet many companies are using it as a marketing ploy. Unfortunately, just because it says “keto” on the label doesn’t mean it is. There is so much junk out there that I would NOT recommend to a friend. So, for the past 6 months I've been weeding through all the new keto products and long loved keto staples on the market and weeding out the hyped up junk. What I've come up with is a top 20 list on Amazon. This list shares only the best of the ketogenic best you can find to support your Keto Diet lifestyle on Amazon! 

For my criteria in choosing products, they had to: Have clean ingredients.Be low enough in carbs to sensibly include them in a daily keto diet.Stand up to my quality standards for something I would (and for most of these do) regularly purchase.Taste good! (except, obviously in the case of the ketone meter, etc)Without further yammering, my picks for The Top 20 Keto Diet Products on Amazon:

1. 

2.
3.

4.

5.

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10.

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13.

30 Easy Prep and Pack Whole30 Lunch Recipes

The Whole30Program is amazing. I highly recommend it. Every time I've done a Whole 30 I have felt AMAZING by the end. It's a very empowering experience. It is not however an easy one. Mostly because the food prep can take much more time if you're used to grab and go options. A little planning ahead and you can definitely make it through the 30 days.

When it comes to Whole30 lunches, 3 things worked best for me:


Quick and easy salads.Prepping food on Sunday.Cooking too much at dinner and eating leftovers for lunch the next day.
I thought I'd share 30 of the awesome Whole30 lunch recipes I've found from my favorite bloggers (and a few from me!). I've included all three options I listed above. Some quick and easy salads, some to prep an entire recipe on the weekend and then portion them for lunches that week, and some to be cooked for dinner and the leftovers packed for lunch the next day. Play around and see what works best for you.

This list of 30 Whole30 Lunch Reci…