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.

Now accepting clients!

fitprmomlife

Couple finishers from today’s leg day that focus

Couple finishers from today’s leg day that focus on lower back and core. Swimming is aptly named, followed by Superman, also appropriate given the motion! I noticed I’m stronger with both of these than I was last year at this time, the last time I did this routine and these particular exercises. Slow and steady progress but I’ll take it! If you’re interested in adding these, consider two supersets (do each exercise back to back for one set, rest, do each exercises back to back for a second set) for 20 reps each. Enjoy! #fitmom #curvebuilding #fitparent #womenwholift #hardgainer #petite #personaltrainer #juststrong #core #mondaymotivation #mondaymorning

I never thought I could build muscle and curves. B

I never thought I could build muscle and curves. But, slow and steady is winning the race. My formula in a very concise nutshell:
1. Eat healthy foods in a caloric surplus; 1 to 2g protein per pound, healthy fats and carbs. Limit sugar.
2. Lift heavy at least 5 times a week. Incorporate compound lifts that work more than one muscle group. Always be lifting more than you did last week by increasing weight or reps.
3. Get enough sleep and manage stress. I sleep 7 to 9 hours.
4. Supplements can help. I take creatine, glutamine, collagen peptides and a variety of vitamins.
5. Limit cardio. I do cardio once or twice a week choosing HIIT or stair climber to continue to build mass not lose it.
6. Be patient! It’s taken me 3 years to see these results. Rome wasn’t built in a day!

Need a little boost to get through the day? I alwa

Need a little boost to get through the day? I always find I’m way more energized after I’ve planned it all out in my planner. I use color to organize things between work and home which makes it look fun! Planners are the bomb and there are so many to choose from. I highly recommend! Now, “Go get ‘em tiger!” #planner #productivity #tuesdaymotivation #fitmom #fitparent

Something is coming soon! Stay tuned for my very f

Something is coming soon! Stay tuned for my very first experience with a sugar cleanse! Starting Jan. 6. I’ll be blogging about what this is all about in the next day or two. If you’re interested in joining, visit TrainWithLyzabeth.com!

2019 is coming to a rapid close. Did one last work

2019 is coming to a rapid close. Did one last workout this morning and then began to look forward to #2020. I have lots of goals and resolutions and can’t wait to see what happens next! Happy New Year everyone! #newyearseve #newyear #newdecade #fitmom #fitparent #curvebuilder #hardgainer #personaltrainer

#top9of2019 ... because everyone is doing it. Also

#top9of2019 ... because everyone is doing it. Also, seems like you guys enjoy before/after photos! #2019 #endofyear #endofdecade #newyear #yearinreview

Fun little finds @goldenbeebookshop today. Gorgeou

Fun little finds @goldenbeebookshop today. Gorgeous covers on Little Women and A Little Princess. Can’t wait to share the stories with the girls! #books #bookshops #booklover #literature #reading #buylocal

How do you know it’s time for a rest day? My fiv

How do you know it’s time for a rest day? My five tips: https://fitprmomlife.com/2019/12/18/5-ways-to-know-you-need-a-rest-day/

Some pics from Lucia’s cheer showcase @core_athl

Some pics from Lucia’s cheer showcase @core_athletix_ We are thrilled to be part of this gym. It’s been an amazing ride so far and it’s only just begun. Lucia is on two Level 1 teams as a crossover athlete and flyer. She’s working hard and it shows! Can’t wait to see what she’s gonna do this season! #allstarcheer #decadeofcore #cheerleader #caallday❤️🖤

It’s #Thursday and for me that means #legday wit

It’s #Thursday and for me that means #legday with a #glute focus. Here is a sampling of the exercises in my current program:
Sumo deadlifts: 3 sets at 105 pounds. This was a hard exercise for me to learn in terms of correct form and I still could do better with my neck and shoulders. I’m progressing in weight but slowly!
Banded Romanian deadlifts: 3 sets with a 40 pound dumbbell and a red band. Be sure to squeeze your glutes at the top of this contraction!
Cable side leg lifts and kickbacks: 3 sets with the lowest setting. I focus on the whole movement and time under tension. Great for isolating the side and upper portions of the gluteal muscles!
Abductor machine: My gym has a unique machine that allows you to recline all the way back hitting parts of the glutes you don’t normally target. Love!
Try adding some of these in your next leg day routine!
#personaltrainer #glutes #lowerbody #deadlift #fitmom #fitparent #girlswholift #hardgainer #momswholift #curvebuilding #bootybuilding #syracusefit

Finally have all the school pictures. It’s funny

Finally have all the school pictures. It’s funny how through the years I care less and less about what they wear. 😂

#winter is coming to #cny today but never fear. Th

#winter is coming to #cny today but never fear. There is always a way to get your #workout in. I’m hitting the gym early on #Sunday morning before the #snow We went to #mass last night. There is always a way to fit it all in! What’s more? Place to myself!!! #motivated #timemanagement #commitment #personaltrainer #coach

I’ve been participating in a Bible Study @steliz

I’ve been participating in a Bible Study @stelizabethbville called the @wildgooseministry and this morning I reflected on the fruits of the Holy Spirit. I never really thought about them in that way before. They are love, peace, patience, kindness, goodness, faithfulness, gentleness, self-control and JOY. No matter what you believe, I think we can all agree that the world needs people who espouse these virtues. Try to be the JOY as we close out 2019 and enter a new decade. I, for one, plan to focus on each of these in a new way. I want to be that person not only for me and my family, but for my community. #tuesdaythoughts #thanksgiving #joy #holyspirit #beingcatholic #quotes #motivation #positivity #inspiration

I wasn’t gonna do this but when I realized the o

I wasn’t gonna do this but when I realized the only photo I had of myself at the end of 2009 was this one, I had to do it. I mean, from belly to butt! Lucia , my 10-year-old, is in there! Bwahaha... happy almost end of the decade everyone! #decadechallenge #2009 #2019 #fitmom #pregnant #change

“Productivity is being able to do things that yo

“Productivity is being able to do things that you were never able to do before.”
– Franz Kafka I never thought I’d be able to build muscle but consistency and dedication have made it possible. It’s not easy and it takes time, years even, but you can do it! I feel great and my confidence is up, too. Heading into the weekend a strong woman! #personalttainer #hardgainer #petitewoman #fitmom #fitparent #muscle #bodybuilding #productivity #motivation #fridaymood

Your #core is super important for overall balance,

Your #core is super important for overall balance, stability, strength and posture. Read up on why you need to worry about it and check out some of my favorite exercises! Link in bio! #abs #personaltrainer #corestrength #plank #crunches

It was a rough one this morning since I had essent

It was a rough one this morning since I had essentially taken a week off. Still, I persevered with my original #progressiveoverload plan and raised the height on these bad boys. Not the best form but I got it done! The holiday season is pretty much here. Do you need a little extra motivation? Hit me up! Would love to coach you through it... https://fitprmomlife.com

First time out this all-star cheer season with @co

First time out this all-star cheer season with @core_athletix_ Black Ice and Ammolite crossover athlete. She was so serious! Then did great with both teams followed by a deep sleep with her kitty. This girl is spent! Here’s to a phenomenal season! It’s on! #CAAllDay #DeCAdeofCore #allstarcheer #nysaa2019

Your glutes are your largest muscle group. Work th

Your glutes are your largest muscle group. Work them at all angles! This abductor machine is amazing since you can adjust the angle. When you focus on glutes remember to warm them up. My tips include things like warmup exercises, foam rolling and strategic use of bands to activate all sides of the muscle. Read more at https://fitprmomlife.com/2019/10/30/7-ways-to-warm-up-your-glutes/. #glutes #lowerbody #personaltraining #tips #fitness #workoutwednesday #humpday #butts

Anyone feel this? It’s already #November. Two mo

Anyone feel this? It’s already #November. Two more months left in the year and the decade. 2020 will be here before we know it. Try to slow down and be deliberate about life even in the wake of craziness and stress. #coaching #fitmom #fitparent #lifecoach #health #fridayquotes

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