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Kettle Bell Drop 10

excercise equipment

Looking for a workout to challenge your whole body? Look no further than a kettle bell workout. These seemingly simple pieces of iron challenge even the most fit. While they can be a little intimidating since we are not use to “throwing” things around, with a little practice, anyone can use them. Best of all, you only need one for this fun and heart pumping workout. While this workout is highly challenging, you can tame it a bit by decreasing the reps, lightening the bell and even changing the moves if needed.

Complete 50 reps of the following Kettle Bell moves:

  • 50 alternating single arm kettle bell swings’
  • 50 kettle bell swings
  • 50 squat and press
  • 50 kettle bells cleans – 25 per arm
  • 50 kettle bell snatches – 25 per arm

Take a breather and then repeat dropping the reps to 40 each and so on!

Don’t let food rule you!

me and boys

So I recently started training a lovely young mother who came to me wanting to lose quite a lot of weight. Not unusual. I meet people all the time who want to lose weight, have lost themselves in their busy lives, have put everyone else first and themselves last. Not unusual, but common for women.

I’ve only met with her once, but right away I could tell she was serious and was excited to start her journey. While she can only train with me one time per week, she was obviously no less serious than someone training three times per week and quickly began to ask for my assistance, guidance and motivation with regards to food, cardio and exercise on her own. I’m happy to oblige.

Like with most clients, I asked her to simply track her food for the week so that she can see what she is actually consuming. In her excitement, she not only tracked her food, but began to really pay attention to how much she is consuming and restrict her calories. While I believe in “baby steps” and not over restricting, I supported her efforts and will continue to offer my assistance. She’s eager and I don’t want to squash her efforts in any shape or form.

One of the best parts of my job (there are many) is when a client discovers something on their own that I know will aide them in their journey. Because things only really make sense when you experience it on your own right? Therefore, I was delighted when this new client described a weekend outing where she went out to dinner and drinks and “was impressed that she could be completely satisfied, have wine abs not completely destroy her hard work.” In other words, she made it about the experience, not the food.

I’ve been preaching this message for years! In a world where “food is king,” we put too much focus on food and not enough on what really counts, like the outing itself, the company we are in and the activity we are engaged in. Therefore, I was delighted to hear one of my clients get this all on their own. She realized that she could still have a great time without over indulging.

If you want to be successful when it comes to meeting your health and fitness goals, check your priorities and don’t leg food rule you. Food is only as powerful as you allow it to be. However, if you totally deny yourself, you will likely give in and over indulge. Therefore, you for good, not perfection on the food front, allow yourself to be human and most importantly, make social situations about the people, not the food.

Bailey’s Baked Chimichanga’s

Bailey's Baked Chimichanga's
Print Recipe
I started with a great idea from pinterest, did my magic and made it healthier for an easy, grab and go, teen friendly lunch. These little babies not only make a healthy alternative for lunches, but is a great, reheat-able meal anytime. Who needs Taco Bell!!
Servings Prep Time
10 15
Cook Time
30 min.
Servings Prep Time
10 15
Cook Time
30 min.
Bailey's Baked Chimichanga's
Print Recipe
I started with a great idea from pinterest, did my magic and made it healthier for an easy, grab and go, teen friendly lunch. These little babies not only make a healthy alternative for lunches, but is a great, reheat-able meal anytime. Who needs Taco Bell!!
Servings Prep Time
10 15
Cook Time
30 min.
Servings Prep Time
10 15
Cook Time
30 min.
Ingredients
Servings:
Instructions
  1. Preheat oven to 350.
  2. Brown ground turkey over medium heat.
  3. Add taco seasoning.
  4. Rinse and drain beans. Smash lightly if black beans.
  5. Spread a spoonful of beans onto flour tortilla. Follow with a spoonful of turkey, sprinkling of cheese and some salsa.
  6. Fold sides of tortilla in and then fold over. Spray both sides of chimi with cooking spray. This will help it be nice and golden. Place on cookie sheets. Repeat with remainder of tortillas.
  7. Bake at 350 for 15 minutes. Turn over and bake and additional 15 min. until golden on both sides. Top with your favorite toppings and enjoy!
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Time Out Your Technology!

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I don’t have a lot of pet peeves, but if I were to name one of them, I’d have to say it’s people who are addicted to technology. You know who I’m talking about, heck you might be one of them. That person who has to check their phone every few minutes, talks and text while they drive, post their every move on Facebook and is endlessly taking selfies or posting to Instagram, (I still don’t know what Instagram is!) and talks on their cell phone ridiculously loud in any and all public settings. It drives me crazy!

Don’t get me wrong, I like my iPad as much as the next person and am thankful for e-mail for work and business. However, even with my more modest use, I sometimes wonder if it’s too much. I check myself often to ensure I’m keeping my use in check. I also, never talk on my phone in public places as I feel that others shouldn’t have to listen to my personal conversation, I never talk/text and drive, believe that nobody wants to know my every move on Facebook and think that selfies are just a little weird.

I’m sure I’ll offend some by this posting, but honestly is that text, phone call or status update so important that you are willing to sacrifice your kids, husband, family, friends, free time and general ability to socialize? I don’t know how many times I see moms talking on their cell phones while they ignore their little ones. Just today, while dropping my kid at the skatepark a small child almost walked out in front of my car because his mother was wrapped up in a cell phone conversation. Even as she grabbed his hand, she never put down her phone! And then there are the moms that walk ahead of their children talking away while their kids are doing who knows what behind them – pay attention!

I know I’m older than some so maybe cell phones weren’t so big when my kids were little. But I’d like to think that paying attention to my kids is and was more important than chatting away on my cell phone. Studies have shown that children that are talked to from the time they are babies (or even in the womb) grow up to be smarter and have way better communication skills. Maybe that’s why my boys won’t shut up!

As parents, we are supposed to be role models. We tell our kids not to text and drive, however, we (not me) do it constantly in front of them. When I pick up my kids from school, it’s the parents that are on their phones while driving, not the kids! What kind of message are we sending? And is it my imagination or do way too many kids these days lack communication  skills? Way too many are down right rude and disrespectful. I personally think that technology has a lot to do with it.

What is most disturbing to me is people who bring their cell phones to the gym. As a fitness director, I spend my days telling people to get off their cell phones. We have a “no cell phone” rule at our club out of courtesy for others actually trying to work out and relax. But honestly, the fact that we have to talk to so many people about this and that many have a problem when we politely ask them to refrain is downright disturbing.

It’s no surprise to me of course that those people that are on their phones at the gym are often the ones that don’t really work out (hard at least.) Working out is like sleep. If it’s disturbed, it is no good. Work outs, like sleep should be steady and have a rhythm so that you keep that metabolism humming along, kind of like sleep. Excessive rest periods and workouts don’t mix.

Most importantly, as much as the gym can and should be fun, people go their to get their “sweat on” and escape. Therefore, the last thing they want to hear is  someone yapping on their cell phone! So do yourself and others a favor and get off your phone. I promise that your workout will be 100% more effective and rewarding. Your mind and body will thank you and so will others. Your phone should never even be of a fitness floor.

While technology can be fun and useful, it can also be addictive, disruptive and unhealthy. If it is taking the place of regular communication with your kids and family, disturbing others, disrupting your regular activities and taking your precious time, then you may want to make some changes. I  personally put a limit on computer and video game use for my kids, made a “no cell phones upstairs” rule and limited my on iPad use in my family and have noticed how much more we interact.

And when it comes to workouts, if you really want to get fit, leave your technology behind. Your body and health deserves a break from frivolous conversations. And if that phone call is really that important, than at least be courtesy to take your personal phone call off the gym floor and make it quick! Put your workouts, family and friends first because at the end of the day they are really all that matters.

When the going gets tough, the tough workout!

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So today was just one of those days. You know, the ones where the knocks just keep coming. Nothing comes easy. Tasks that are usually easy and automatic are a struggle. Technology is not cooperating making work task impossible, time is limited, hours are long, teens are challenging patience and on top of all of it, I’m hungry!

As with all days, I have my workout written into my planner because if it wasn’t, it wouldn’t get done. I’m only human after all. However, even with my best organization skills and planning, a workout on a day like this seems daunting at best. I mean, I already feel beat up by my day! Can I really handle a trainer “putting me through the ringer?” Or the real question, can he really handle me in “all my glory?”

It’s days like this that I remember what I would tell my clients, just do it! While you may feel bad going into a workout, I guarantee you that you will feel better when it is all over. Workouts allow you to get out of your head and into your body. They help you blow off steam, put things in perspective and focus on something other than what you’ve been stressing about. They refresh, revive and rejuvenate your body and soul! So the next time you want to bow out of a workout, do yourself a favor and workout.

Happy Wife, Happy Life!

me and boys

With valentines day just around the corner I’m reflecting on all of the love in my life, my beautiful children, loving and supportive husband and how I will show them how much I love them. With life as crazy busy as it is, the demands of parenthood and expectations on our children we can get caught up in the little day to day stuff and forget about the bigger picture.

I was just catching up with my mother in law the other day through email, updating her on all the happenings in our life; kids, job stuff etc. when she said “well, I hope you are taking time to recharge!” I thought to myself, what’s that? The only time I recharge is during the short 5-6 hours I sleep each night. Yes, I’m guilty of being a “type A” workaholic!  The worst part about  not taking time to recharge is that I truly believe that it is essential to being a good wife, mother and most importantly, the best me!

Let’s face it, as women we “hold all the cards” when it comes to raising a family. We are “house managers,” cook and “bottle washer,” caregivers, organizers, chauffeurs, counselors, lovers, mommy and peacemakers. We do it all and more, often with little recognition, appreciation or rest. So you better believe that we need to recharge! If we don’t take care of ourselves, how can we take care of everyone else?

I am constantly witness to women who give it all to others and leave nothing for themselves. Their whole identity is tied to their kids and husband. They don’t have their own hobbies, passions or dreams. If they do, they certainly aren’t living them. At some point, their tanks are going to run out if gas! And when their kids are grown and gone and they are worn down and tired, what will they do?

Listen to me when I say, you deserve to have a life. In fact, you deserve to have a great life. And the better your life, the better your families life. So take time to recharge and follow your passions. Find something you love and do it. Want to learn how to ballroom dance? Do it, always wanted to learn how to cycle? Join a local cycle club.

While it may seem to my mother in law family and friends that I don’t take time to recharge because I’m always going a hundred miles a minute, I do. My “recharging” just might look different than others. I am am writer, cook, decorator, scrapbooker, competitor and athlete. I love to exercise, craft, DIY and dance. While I may not spend time at the spa or shopping, I always make sure to do things that I enjoy, that feed my soul and I’m passionate about.

Want to be the best wife and mother you can be? Then find your passion and go for it! And remember, what recharges one person doesn’t alway recharge another so don’t feel pressure to follow the crowd. Find what speaks to you. My challenge to you over the next week is to find an activity that is all about you. One that you are doing for pure enjoyment, self growth and relaxation. One that speaks to you and helps you recharge. I’m going to put on my boxing gloves and get back to boxing, how about you?

Give yourself and your family the best gift of all this Valentines. Love yourself enough to take time for yourself and be the best you can be!