FitPRMomLife

fitness balls piled up

Welcome to FitPRMomLife, the place where working moms can find tips on how to balance health, fitness and nutrition with their busy life.

“It is possible to work full-time AND be fully present for your family, while staying healthy and fit. I can help!”

Kerri Howell, FitPRMom

I’m Kerri Howell, the FitPRMom. A certified personal trainer and nutrition coach, I have fallen in love with health and fitness while maintaining a demanding full-time job and busy family life. I want to pay it forward and help others like me, who aren’t quite sure how to find time for the gym, eating healthy and being a stellar employee and present mom and partner.

fitprmomlife

Despite my well-equipped gym I still have to subst

Despite my well-equipped gym I still have to substitute some exercises, such as leg extensions. Here’s an at-home version to try. The heavier the band the easier these are! #legs #quads #lowerbody #personaltraining #homeworkout #homegym

It’s been a while since I posted. One challenge

It’s been a while since I posted. One challenge of working out at hone alone is that it can be difficult to know if your form is correct. Every once in a while I video myself for that specific reason. Today I checked my squat depth and hip thrust lockout. I feel like these are coming along! Next week I’m progressing with weight on both from 75 to 80 on squats and 85 to 105 on thrusts. I feel I’ve been going too easy on myself with the hip thrusts, another danger of being alone! What are your top workout at home challenges? #homeworkout #formcheck #personaltrainer #hipthrust #squat #glutes

Our annual #applepicking #selfie and the one where

Our annual #applepicking #selfie and the one where we pretended Maria was with us 😂 Photo editing courtesy of Lucia. #fall

Never miss a Monday they say. Up and at em by 5 si

Never miss a Monday they say. Up and at em by 5 since it’s a “real” school day today for my kids. Here are a few of the upper body exercises from my “push” day. Go get it this week! We’ve got this! #chest #shoulders #triceps #pushdayworkout #monday #petitegirl #hardgainer #bodybuilding #weighttrainingforwomen #momswholift #fitparent #rochester #personaltrainer

First day of school! Where we live the kids are go

First day of school! Where we live the kids are going two days in person, three days online. All three kids are in different new schools, too, so all in all a very different first day than previous years. #firstdayofschool #covid19 #rushhenrietta #firstgrade #fifthgrade #ninthgrade

Don’t have a hyperextension machine at home? No

Don’t have a hyperextension machine at home? No problem! Here are two replacement exercises you can do with a workout bench. You can do knees bent or straight. To progress, add a dumbbell between your ankles or wear ankle weights. Remember to squeeze at the top! I super set this exercise with banded side walks. Pro tip from @trainforlife_fitness? Put the band around the bottom of your feet and feel that burn! You can also put the band around your ankles. Remember to keep your shoulders up and knees slightly bent to feel this in your side glute. #personaltrainer #momswholift #hardgainer #legs #glutes

Sometimes Daisy likes to “help!” 😂 Anyone e

Sometimes Daisy likes to “help!” 😂 Anyone else have a workout helper? Pet? Child? It can be motivating sometimes to have a buddy. Daisy does cardio with me every morning and night and we get about 8K steps in together. Who’s your buddy? #flatcoatedretrieversofinstagram #dogsofinstagram #workoutbuddy #personaltrainer #fitmom #momswholift #petitegirl #hardgainer

The dog days of summer. Daisy enjoys a sunset on h

The dog days of summer. Daisy enjoys a sunset on her couch on the deck. #august #sunday

Summer adventures... a sunflower field nearby and

Summer adventures... a sunflower field nearby and a quick trip to Geneseo with the kids. Christopher has always wanted to “meet” the Suess Spruce! #summer #sunflowers #august #roadtrip #rochester #geneseo

I have a different commute these days. First I fol

I have a different commute these days. First I followed a distant hot air balloon, then I was behind a truck carrying beets! Only in Geneseo! 💙🤍

Friday eve... and I’m drinking herbal tea. And B

Friday eve... and I’m drinking herbal tea. And Bob Jovi is on the record player (yup, enjoying some vinyl). Cool, crisp night in West Henrietta. #thursdayvibes

One of the novelties of our new neighborhood? @joj

One of the novelties of our new neighborhood? @jojoscoolbus for #birthdayparties I love a good pun... and a cold treat. The other highlight of this party? Double Dutch jump rope fun! I did about 5 hops before I tangled... I know, I know... pics or it didn’t happen! My 6-year-old will vouch for me. Kids never lie! 😂 #summer #fitmom #fitmomover40

A great chest and tricep workout this morning. Eve

A great chest and tricep workout this morning. Even better? My squat rack and resistance bands were delivered today! More to come on that but the bands have handles and a door attachment plus the set goes down to 10lbs which is what I really needed. My current set has no handles and goes as low as 15lbs. I also have ankle straps to add to my growing collection. My olympic barbell comes Wednesday then all I am waiting for are bumper plates. They’re probably going to take up to 10 more weeks, though. Crazy how much demand there is for plates. If I could figure out how to start manufacturing them I totally would. HUGE demand! Anyway... my home gym is coming along. Today’s workout included dumbbell press, flies (shown), skull crushers (shown) and pull-ups! What do you want to see or learn more about? Comment below! #chestworkout #chestandtricepsworkout #personaltrainer #petitegirl #hardgainer #momswholift #curvebuilding #homegym #homeworkout

Sunday evening vibes.... usually I’m trying not

Sunday evening vibes.... usually I’m trying not to be sad that I have to get ready for work the next day. For the first time since I was about 14, I don’t have a job to go to tomorrow. It’s strange, scary and exhilarating all at the same time. I feel so fortunate to have the opportunity to serve my undergraduate alma mater, @sunygeneseo, and am anxious to start. Change is such a healthy thing and something we all should embrace. Even with all the uncertainty in life right now, change can be a constant. I look forward to relaxing before I make this significant move. I’m blessed to have found the perfect spot to ruminate and relax until then. #sundaythoughts #careerchange #relaxation

Well, folks, this is it. I traveled back to @syrac

Well, folks, this is it. I traveled back to @syracuseu to return my equipment and ID, etc. on my last day @whitmanatsu How surreal this ending is with the building empty. My office is emptied of my personal items and I grabbed a few last pictures of the building as I left. I will miss this place and all the people I met and worked with here. It was a wonderful nearly 6 years. Whitman, it’s been a pleasure. The future of business is 🍊🧡💙

@thetrainingmanual shared this and I am shook! Hav

@thetrainingmanual shared this and I am shook! Have been trying to figure out some of these for a while now. It reminds me... what info or tips on training and nutrition would be helpful for me to share? Let me me know! This week on the fitprmomlife.com blog I talk about protein. How much is too much? Is there such a thing? Link in bio! #protein #nutritiontips #macros #weightloss #healthyeating

Before and After. Hair stylists are essential. #tr

Before and After. Hair stylists are essential. #truestory Thanks, Becca @pharaohshairum I love it! #hair

Third leg day of my workout week is focused mostly

Third leg day of my workout week is focused mostly on hamstrings. Below is the workout (🎥 Christopher Howell): 1A - Deadlift - 4x15
1B - Side crab walk - 4x30 sec

2A - Good mornings - 4x15
2B - Cable pullthroughs (our hip thrust) - 4x15

3A - Hamstring curl - 4x15
3B - Hamstring curl on stability ball - 4x20

Burnout - side lying leg raise (pulling up to get the adductors) SS with any leg raise to focus on abductors - 3x20per side

#personaltrainer #hamstrings #legs #homeworkout #hardgainer #petitegirl #gainingweight #buildingmuscle #curvebuilder #lowerbody #deadlift

Chest and tris on this summer eve Friday morning.

Chest and tris on this summer eve Friday morning. (Peep my dog patiently waiting for her morning walk!). Below is the workout:

1A - Floor press dead stop - 4x15
1B - Tri kickback - 4x15

2A - Floor flies dead stop - 4x15
2B - Skull crushers - 4x12

3A - Dumbbell low to high - 4x15
3B - Tri pressdown - 4x10

4A - Pushups AMRAP
4B - Tri overhead - 4x15

5A - Russian twists - 3x20
5B - Plank - 3x45 sec

#personaltrainer #chest #triceps #homeworkout #hardgainer #petitegirl #gainingweight #buildingmuscle #curvebuilder #upperbody #abs

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