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more fun with kettle bells + say cheese

i had serious business to handle this morning at the gym!!! i downed my hot cup of  coffee + stevia + unsweetened vanilla almond milk, looked over my class notes and hit the road.

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‘it never gets easier, you just get better.’

i have some awesome veteran gym members that have been with me from the  jump!  they attended my very first class at Lifetime and have stuck with me ever since. i adore and admire their dedication to their health and waking up at the crack of dark with me every single week.  i present a new routine each class cause i like to keep things new and exciting, and never predictable. however…. because these members have been with me for  so long, they know some of my moves, which means they know which weight is the ‘safest’ for a particular exercise. mmhmm, and they also know which weight will really make them WORK hard, struggle, and sweat.  i know you see it coming already!  in order to change our current situation and get those results we so desire and pray for, we must sometimes get uncomfortable (e.g. pick up that heavier weight) so that we can GROW.

IMG_20130226_083032 had i not been given the opportunity to teach in the early mornings, i would have never attempted it on my own. i know the word ‘never’ is taboo, but i know me!!! never, ever considered AM workouts.  had no desire to do them whatsoever. waking up and doing anything, especially working out, before i go to work? HECK NO.  so when i was called upon to do so, my mind literally screamed  ‘why me?! it’s because i’m a newbie, huh!!’ but i kept a straight face with my manager of course.  what… a…. blessing in disguise.  sometimes doing something out of your ordinary or something you fear (public speaking, running your first 5k, cooking your first holiday meal for your entire family)  can help you break away from those chains and overcome those fears completely and present new opportunities.  don’t let those ‘what if?’ feelings haunt or consume you. challenge yourself.  every day you wake up…and that’s IF you wake up…you have another chance to make your dreams and goals happen.  do not fear stepping out of your warm, safe comfort zone.  keep fighting it, resisting, and staying in one spot, and you’ll never know or experience the opportunities that lie ahead!!!

smile! why so serious? 😆 i don’t usually get that long-winded.  time to talk about working out and food and stuff. i have some more kettle bell exercises for ya.

1. half get up:

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a. lie face up on the floor and keep your legs straight. hold the kettlebell in your left hand straight above your left shoulder.

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  b. engage your core first, bend your left knee, place your foot on the floor, and prop yourself up on your left arm. keep the weight directly in line with your shoulder and sit up until your back is straight. reverse the movement to return to start. that’s one! 3-4 sets of 10 using a weight that’s heavy for YOU.

what it works:

  • arms
  • core
  • shoulders

what it’s for:

  • flexibility
  • core strength

2. kettle bell sumo squat to upright row:

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* start standing with your feet out slightly wider than shoulder width and your toes pointed at a 45 degree angle*

a. sit down into a plie squat:

  • core tight, shoulders back and down, back flat, chest up
  • tuck your glutes under and pull your belly button into your spine
  • knees and toes pointed outward in the same direction (about a 45 degree angle)
  • at the lowest point of your squat, your knees should stay inside your toes
  • lift your toes inside your shoes to ensure your weight is concentrated in your heels

b. straighten your legs and return to standing.

*at the same time*

  • draw the kettle bell to your body
  • SQUEEZE YOUR GLUTES
  • pull your elbows into a V and keep them higher than your wrists
  • let your arms extend back to starting position

repeat, 4 x 15.

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side view- straight up and down, back flat, abs in.

what does it work?

  • hamstrings
  • glutes
  • back
  • shoulders

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back view.  squeeeeeeeeze those glutes the entire time! don’t let’em go!

3. kb swings 

*stand straight with feet slightly wider than shoulder width apart*

a. lean forward (bending at the waist) and slightly and bend your knees for a semi-squat position. keep your back flat and head up.

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b.  let your arms hang loosely but keep a firm grip on the handle. raise the weight with both hands up towards your head as you inhale. swing the weight with both hands back down in between your legs as you exhale, but remain in control!  use your hips, thighs, and lower back to thrust the weight back up.

do’em! then tell me aaaaall about it!

aaaaagh, breakfast.  had the same thing as yesterday- scrambled egg whites with papaya-lime salsa, a dollop of 0% greek yogurt, and some no-salt  Mrs. Dash garlic & herb seasoning!

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this was right before i submerged them in low sugar ketchup.

so, what was in that big box that arrived on my doorstep last week?

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Fiber Gourmet graciously sent me a ton of their new high fiber crackers!!! i opened that box like ‘whoooooa!’ they’ve got wheat, cheese, nacho cheese, everything, and cinnamon flavors.  i’ve been a long time fan of their high fiber pastas and did a few posts on them, like this one.  now, they are taking over the cracker game!  i’m not doing them all in one night lol, so Chiso and i started with the cheese Thinables.

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they compare their crackers to Nabicso right there on the box, so i did a side by side showdown comparison too.

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why you should try them:

  • 25 cheese-its vs 37 Thinables for less than half the calories
  • fiber goes up, calories go down
  • low sodium
  • low-fat
  • no artificial anything!

yall know i’m all about more food for less stats and those stats are killer!  if you’re a cracker fan or have kids that love to snack,  give these a try.  Check out their site and try their huge variety of pastas as well.  THANK YOU, Fiber Gourmet!

remember our family trip to Star Pizza this past sunday?  see below!!!

Screenshot_2013-02-28-04-43-01didn’t see that coming, but ummmmm, we’ll be there with bells on!

what is your favorite kettle bell exercise? 

le

2 replies »

  1. Hey Boo! Thanks for the product info….. Again! I’m slowly making a list of Aaallll the recipes and food I can have after my show, lol. Keep doing what you’re doing, Luv ya!!!!😘

    Like

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