Tuesdays Workout

Give this a try...

20 Kettlebell swings
20 pushups
20 kettlebell swings
20 box jumps
20 kettlebell swings
20 burpees
20 kettlebell swings
20 thrusters
20 kettlebell swings
20 V-ups
in 10 minutes or under...
run 1 mile and
REPEAT!!

Use a significant kettlebell weight, 25- 35#, 18 to 24 inches on the box jump.
You should be completely smoked at the end! Yay for YOU :)

My life is my message. ~Mahatma Gandi

Willpower

Willpower (will-pow-er) The Strength of will to carry out one's decisions, wishes or plans.

I have had many people say to me that they've lost their "willpower". Like it it accidentally got thrown out with the garbage, or you gave it to your best friend to borrow and she never brought it back. I feel your pain! I do really! No one is perfect! Repeat that...NO ONE is PERFECT! Sometimes we fall off the clean eating wagon, it runs us over, twice, then drags us for a mile or two across a very bumpy and gravel road! And you wake up the next morning and begin again! Yes...you begin AGAIN!!

It's time to purge! Go to what ever is calling your name in the cupboard (cakeballs, thank you sister KIM!) and throw them OUT! Then go to the fridge, do the same! Until every shelf/ hiding place, is clean. Grab your favorite clean cook books and plan the weeks meals. Make a grocery list and go to the store.(After you've eaten a good clean meal!) Shop the perimeter of your favorite market, stick to your list no matter what. Go home and break down your beautiful veggies, lean meat and fruit, arrange your food so it is easy and accessible to grab, and jump back on the clean eating wagon! Giddy-up! Lets break this bronco! (No pun intended for all of you Steeler fans :( !!!!)

Start with your first meal on your first day in your first week! This is the first step in your beautiful journey of clean eating and being happy in your own skin!

Success isn't something you chase. It's something you have to put forth the effort for consistently. Then it'll come when you least expect it. ~Michael Jordan

What I'm Lovin'

Oh my gosh! I love these MED-BALLS!!!!! I have 2, 14 and 20 pounds. I "made" 2 sixteen pounders. They're NOT pretty but I made them for $10 versus $100!

I use them for squat presses, squat clean and press, wall-balls, slam-ball, crunches, weighted burpees, ham- curls...I could go on and on! Come to my place and I'll put you through med ball torture! Any time ;)

To make your own med ball you need a basketball, sand, old blankets, duct tape and a scale. Cut a 5 or 6 inch slice on the ball, fill with the desired amount of sand. Stuff the remaining space with material, tape the hole closed. Wrap the ball in a blanket or 2 and tape the crap out of it! You want your ball to be about 42 inches around. I taped the first blanket on and added another one and taped that one on to get 42 or so inches. You will love/hate your homemade med-ball!!

Starting over is the bravest kind of starting there is. ~Dan Taylor

Roasted Brussels Sprouts

I'm having my family's Christmas dinner on Sunday, and this is what I wanted to serve for a side dish. As the cookbook lay on the counter as a reminder to myself to get Brussels sprouts, my husband walked by and exclaimed how much he HATED Brussels sprouts! (So we are having roasted butternut squash!) But this is why you shouldn't!!

Health benefits:
A cruciferous vegetable, Brussels sprouts contain a wealth of phytonutrients called glucosinolates, which are thought to fight cancer and are responsible for the vegetable's pungent smell when cooked. Isothiocyanates, a by-product of these sulfur-containing compounds, trigger the liver to produce detoxifing enzymes, which aid in the elimination of potentially carcinogenic substances. Research has also shown a relationship between the consumption of cruciferous vegetables and a reduced risk of premenenopausal breast cancer. These baby cabbages also provide plenty of vitamin A, which promotes a strong immune system and healthy skin. Beyond that, Brussels sprouts are high in fiber, vitamin C and folate.

Roasted Brussels Sprouts:
Spread trimmed and halved sprouts on a rimmed baking sheet and toss with olive oil, salt, and pepper; cook in a 425 oven until brown and tender, tossing occasionally, 20-30 minutes.

Success is never final. Failure is never fatal. It is courage that counts. ~Winston Churchill

Kale for Weight Loss and Health

   

By this time, I'm sure you tried my kale chip recipe! And LOVED it!! Listen to these little facts about our beloved kale!

Kale is one of the most nutrient rich foods on the planet and one that you should eat at least a few times a week if you can manage it.

Kale stands out in its high number of antioxidant nutrients, anti-inflammatory nutrients and anti-cancer nutrients.

It has also been known to lower blood pressure. If you are trying to lose weight, kale is your go-to vegetable because it provides more nutritional value for fewer calories than any other food around.

You can lightly steam kale, add it to soups and smoothies, or bake it in the oven for a healthy chip snack.

My friend Renae sent me a recipe for a kale smoothie from "The Love of Food" blog.

Kale and Pear smoothie with herbs

Serves 2

2 cups kale

1 1/2 cups water

2 ripe pears, cored

1/4 cup herbs (parsley and cilantro both worked great)

1 frozen banana (cut into cubes froze over night)

1 cup ice

1 Tbsp flax seeds

1 scoop protein powder

1/4 Avocado

(the last 3 ingredients are optional)

Blend water, kale, and herbs for 15 seconds-1 minute on high. Then add the pear, banana, ice, flax seeds, protein powder, and avocado and blend for another minute.

Sounds great! Cant wait to try it out! Thanks Renae ;)

Do not let what you cannot do interfere with what you can do. ~ Coach John Wooden

Workout for You!

Ok...I didn't have that much on my bar this morning!
Today's workout is a doozie! Just for rocking your own body to start off your new year right! Come on give a try ;)

Warm up on the treadmill (or equipment of choice. Hey... jumpropes work too!) 5 minutes

For 5 rounds as fast as possible:

1 minute jog at regular speed
1 minute sprint
20 18-20 inch box jumps
20 clean and presses with a 35 pound bar (or a squat over head press)
Alternating 5 Kettlebell swings (35#KB) 5 burpees (chest to floor) x4
Make the necessary adjustments on the weights. Remember, proper form is key to being injury free!

I finished in 40 minutes and 05 seconds, not including the warm up.
Woo! I love it when I kick my own ass! ;o

Courage is it's own reward. ~Plautus

Resolutions, Resolutions, Resolutions!

As a personal trainer, I have met many people who were oblivious to their actual weight. I know that sounds impossible, but it is true. During the initial fitness assessment, I take actual measurements, scale weight, body mass, and body fat. It always shocks me when I ask the client how much they weigh and they say X, and I have them step on a scale and it says X0! and they are shocked and mad (at me!) all at the same time!

Don't stick your head in the sand and pretend that all of your clothes have shrunk! Step on the scale, grab a tape measure or just take note of how you feel in your favorite jeans! And take a look at yourself in a full length mirror...side, front and behind! Yes, you OWN your body, you feed and water it, you exercise it. You made it. Love your body and it will love  you!

Start with portion control. You have a built in measurements. The palm of  your hand is your portion of protein, one small cupped hand is your portion of starchy carbs, or fruit, double hands together is your portion of complex carbs (green leafys) and your thumb nail is your healthy fats. Eat 5-6 small meals a day and focus on drinking your body weight in ounces of water!! Move your body vigorously one hour a day, everyday! And you will see results!

Resolutions...Make a resolution for today, for 7 days, two weeks, and a month. Write it DOWN! Forget about the "years resolutions!" 365 days? Too daunting...break it down into small, measurable, attainable goals. Reward yourself with non caloric treats!Like, new weights, new exercise sessions, clothes, shoes, etc...

Perhaps good things come to those who wait, but the best things come to those who seize the moment and make it their own!