Kettlebell Toning {Day 7}

kt2018
Happy Friday! I wanted to share a quickie workout with you today! Super Basic…just two moves…but you WILL feel the burn!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

I love both these workouts so much!! You can do them pretty much anywhere!!

Use a 5lb or larger Kettlebell for these workouts {you can easily do these workouts with a dumbbell or plate weight!

Kettlebell Torso Twist:

Do 15-40 Reps

1106-mv-standing-core

  • Standing with your feet hip-width apart
  • Hold kettlebell straight out in front of your chest gripping either side of the handle
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

Kettlebell Russian Twist:

Do 15-40 Reps

Russian_Twist1

  • Sitting on the floor, your feet should be flat, with your knees bent and around hip distance apart.
  • Hold the kettlebell at your chest, and lean back to a 45o angle.
  • Twisting your torso region from side to side, move the kettlebell across the body.
  • Continue the workout for as many reps as you can manage, or are recommended in any kettlebells workout program you’re using.

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

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Kettlebell Toning {Day 4 | Tone Fitness Kettlebell Set}

kt2018

All opinions are 100% my own. See my full disclosure policy.

Over the last two days I have had countless emails this asking for recommendations on a good Kettlebell “starter” Well, here you go! This is for you if you are new to Kettlebells or not sure where to get started.

TFKB

Tone Fitness Kettlebell Set is great! You get not one but three different sizes!

  • 5 lbs
  • 10 lbs
  • 15 lbs

Along with the bells you also get a “Kettlebell Workout” DVD! The workouts on the DVD are perfectly designed to engage your entire body and help give you a strong, sculpted and toned look.

Why Kettlebells?

Kettlebells actually help to improve your balance, endurance and strength as they work out your entire body. This is why they are perfect for all ages and fitness levels

The Kettlebells are vinyl coated, this makes it less likely to cause damage to your floors, furniture or your body. The handles are comfortable to hold and very smooth due to the vinyl coating.

The fact that they come in a 5lb, 10lb, and 15lb means that they can cover a huge range of workouts for all ages and fitness levels! And believe me these bells are everywhere, from a teenage neighbor to a near by gym for women, even my very dear friends 80-year-old grandmother has a set…everyone loves them!

How do they handle wear and tear?

I have had these for more than four years and honestly you can’t even tell. These Kettlebells have been dropped more times than I can count {my kids sneak them to play with} I have a habit of leaving the 15 under my computer desk in my office, when I’m working I put my foot in the handle and do weighted leg lifts 🙂 I’ve bumped that sucker into my desk 100’s of time…seriously! My point? These guys are durable! Oh yeah, Ive ever dropped the 10 lb down the steps…on accident!

So you are going to need some workouts to do with your Kettlebells right? Here are some of my Favorite Kettlebell Workouts!

  • Kettlebell Swings
  • Figure 8’s
  • Halo
  • Deadlift Squat
  • Windmill
  • Single Arm High Pulls
  • Kettlebell Russian Twist

I’ll stop…this list could go on forever!

This was my very first set and I highly recommend these to someone just starting out! They will be a wonderful addition to your workout routine! As I look ahead to becoming a personal trainer these will be very easy to transport to any location {I plan to do private training} This set would also make a perfect gift for a loved one who is needing strength training whether they are 8 or 80! In fact, I’d love to get my 70+ year old mom a set because she loves mine and wants to keep her aging body as active as she can!

ToneLogo

You get this set on Walmart.com for $30…yes for all three!

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Kettlebell Toning {Day 3}

kt2018

Welcome to Kettlebell Toning day 3! Today I have an awesome Deck of Cards Kettlebell Workout !  If you want an awesome and intense workout this baby is for you!

For these workouts I try use my 26 pound kettlebell the whole time, but to be honest sometimes I have to switch to a lighter bell! No worries on the weight of your bell I’m telling you this workout will be effective with a 5, 10, 15 or 20 pound Kettlebell! {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie friends, this is going to kick your butt…but that’s okay sometimes we need that kick in the pants don’t we?

I like to do this work out every other day or every third day depending on the other activities I’ve done.

DofC

So grab your Kettlebell & a deck of cards and let’s get started!

KBDC

Not everyone is at the same fitness level, I have two different versions of this deck of cards workout: a regular version and an advanced version!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Deck of Cards Kettlebell Workout {Regular}

The beginner workout is very straight forward:

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}
  • The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

diaDiamonds – Deadlift Squat

  • Stand up straight holding Kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

images

heHearts – Kettlebell Swing

  • Hold Kettlebell by handle with both hands
  • Position your feet shoulder-width apart
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • That’s one reps

kettlebellswing1

clClubs – Windmill

  • Hold your Kettlebell with your right hand
  • Position your feet shoulder-width apart, toes turned out
  • Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.
  • Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
  • Pause, then come back up, keeping your right arm extended
  • Repeat on left side
  • That’s one rep

0901wm-windmill-1

spSpades –  Snatch & High Pull

  • Place the kettlebell on the floor between your feet, hold handle with both hands
  • Position your feet shoulder-width apart, toes turned out
  • Stand up and lift the weight to chest height
  • Grab the sides of the handle and push the kettlebell straight overhead
  • Lower back down to your chest and reposition hands to the original grip before returning to start
  • That’s one rep

the-kettlebell-snap-and-pull-workout

I hope you love this as much as I do! Happy sweating! 😉

{Special Thanks to Women’s Health & Women’s Heath UK!}

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Kettlebell Toning {Day 2 | Clean Eating}

Welcome to Kettlebell Toning Day 2!

kt2018
Today I wanted to focus on Healthy Living! If you spend any time on social media or the internet you probably have been seeing quite a few “buzz words/subjects” swirling around. “Clean Eating” has been one of the top subjects my readers are emailing me about! Lots of questions are being asked, but the most common are “What is Clean Eating?” and “What do I buy?” So, let’s focus on those! What is Clean Eating? Clean Eating is basically eating as natural and whole as possible. Clean Eating stresses healthy, whole, unprocessed foods. It sound super easy, however it can end up being a little overwhelming and confusing when you are bombarded by processed foods down ever isle at the grocery store. The goal of clean eating is to remove all processed foods, foods with extra additives and chemicals, and refined foods from you diet. Clean eating is not a diet it’s actually a lifestyle! Tips for getting started with a Clean Eating Life Style:

  • Eat whole, natural foods and stay away from processed foods.

This basically means if it’s in a bag, box, can or package you don’t want it {with the exception of bagged fresh veggies} When in doubt don’t go down the inside isles in the grocery store since they are chalked full of processed foods. I personally like to stick to the produce section or better yet shop at a local farmers market or farm.

  • Eat unrefined foods rather than refined foods.

Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

  • Eat protein, carbohydrates and fat at every meal.

Protein is very important when it comes to muscle-building, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer.

  • Eat at home NOT out.

This way you know all ingredients you are using , where they are from and the exact amount of calories you are consuming.

  • Remember – Don’t drink your calories.

High calorie drinks such as soda pop can add an extra staggering 500 calories a day!  Remember to ALWAYS choose water first! Now, I know there are a lot of you out there that are not big water drinkers, have no fear I have an easy and oh so yummy alternative…Infused water, this is when you add fresh fruits and veggies to your water and let it sit over night in your fridge! Some of my most favorite infused waters are: Fresh Cucumber and Mint {we grow our own spearmint}, Fresh Strawberry, Peach and  Blueberry! There are tons of other options and believe me every single one is delicious!  Other clean drinks include unsweetened tea, I love this option for both iced and hot, skim milk and unsweetened almond milk {my personal favorite}  A few Clean Eating “Rules”

  • Eat your meals
  • Raw
  • Grilled
  • Baked
  • Steamed
  • Fill at least half your plate with veggies
  • Eat fruit(s) for dessert {In the summer time I like to make fruit smoothies for dessert – frozen fruit and greek yogurt blended until creamy! my kiddos LOVE it!}

Lastly, Drink a gallon of water per day! I know this may seem a little daunting but I promise it doesn’t have to be. A very easy way to achieve this goal is by simply filling a gallon pitcher with water and putting it in the fridge the night before then in the morning start filling you glass. You will be surprised at how quickly that gallon disappears. Confused about what to buy? Clean Eating can be a little overwhelming and confusing, but it doesn’t have to be. Below I have shared our shopping list for you to print and/or save in ibooks, kindle ect.! I have it broken into categories to make your grocery shopping easy peasy! There are three different printables to choose from {Click image to download pdf}

Full Color with Background

{I recommend this one if you are saving the pdf to ibooks or kindle…because its prettier!}

CleanFull

Download COLOR w BG HERE

Full Color

CleanColor

Download COLOR HERE

Black & White 

CleanBW

Download BLACK & WHITE HERE

Please note that this shopping list is based on the items we regularly buy. There are many other foods that fall under the “clean eating” category we just don’t eat them as much, I left space for you to add other foods.

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Kettlebell Toning {Day 1}

Welcome to 2018 Kettlebell Toning Day 1:

kt2018

New to Kettelbell workouts? No worries!

Kettlebell 101:

Kettlebells have quickly become one of the most efficient and effective tools for sculpting and toning a slim & strong physique.

But Why? With a kettlebell you work all your major muscle groups at once, instead of isolating muscle groups like you do when lifting dumbbells. Since the weight isn’t evenly distributed,  you have to work hard and continuously to control the kettlebells shifting center of gravity. {psst. thats why so many muscle groups get toned and sculpted!}

Why I love Kettlebells:

Kettlebells are not just awesome but they are highly effective, they allow you to do cardio and weight training in one workout….at the same time. What does this mean for you? You will be getting a killer workout in half the time! What mama wouldn’t love a time saver like that!

Buying Kettlebell:

If you don’t have a Kettlebell don’t worry you can get a number of different kettlebells at most sporting goods stores,  even walmart has quite a few on their website!

Remember that not all kettlebells are created equal. TIP: be sure you look for kettlebells with a wide enough handle that you can grip it with both hands, and make sure there are no rough edges that will cut up your hands {if this worries you rest assure there are Kettlebells that are plastic coated}

Before you buy pick the right Kettlebell weight for you:

If you have never used a Kettlebell start of lighter, women should start with a 10 or 15 pound kettlebell {depending on your fitness level you can absolutely start with a 5 pounder!}

kettleLet’s kick off Day 1 Strong! 

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Kettlebell Swing: 

kettlebellswing1

  • Hold kettlebell by handle with both hands
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Allowing gravity to assist, swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • Immediately go into another swing, bringing kettlebell to chest height

Why Kettlebell Swing?

Looking for a quick and easy yet challenging cardio? The Kettlebell Swing is for you! Doing this simple move can burn up to 20 calories a minute…Thats huge!

This Kettlebell swing will effectively work pretty much your entire body! Muscle groups engaged are:

  • core
  • lower back
  • shoulders
  • arms
  • glutes
  • hamstrings
  • quadriceps

To give you a little boost I have a 30 Day Kettlebell Swing Challenge for you! Print out this baby and get swinging!

KB

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31 Day Fit Challenge!

31

As I sat listening to my children splashing and playing in the pool it dawned on me that OMG today is the last day of July…ummm what the heck wasn’t it just the 4th of July? I started thinking I want to do something fun and special on my blog for the month of August, but what? Then it hit me…a 31 day tailored workout challenge! A little backstory:  Over the last few months I have really be struggling with staying motivated…I unfortunately had a bad experiencing with a VERY well know fitness program and its creator {but thats another story for another day…maybe} the bad experience left me with a bad taste in my mouth and a beat down unmotivated heart…sad but true. I have been feeling like I REALLY need a kick in the pants and prayed that I would feel motivated and re-start my journey…then yesterday I got a HUGE motivation when a friend hit her 1 year weightloss journey anniversary and is down more than 80lbs!! Talk about motivation right?

Hey! Lets start a journey together!

I mentioned above that this will be tailored to each person…what do I mean? We will start each week with a fitness test to see our personal fitness level! It’s actually pretty basic workout but will give results:

  • Squats
  • Push ups
  • Crunches
  • Cardio
  • Walking

Daily Cardio: This can be anything you want…Zumba, running, piyo, crossfit…etc. Just something that gets you heart pounding for 10-30 minutes.

Daily Walking: A minimum of 1 mile daily {thats really easy to get you’ll be surprised} My husband and I walk 4-6 miles every single day. If you start out walking 1 mile increase by a 1/2 mile each week until September, working towards 3+ miles.

Fitness Test: Tomorrow {and each Monday this month} will be a fitness test! What does this mean? Basically we are going to set a timer for 1 minutes {we will increase this each week} and see how many Crunches, Push ups and squats we can do!

Don’t forget to print this Fitness Log to keep track of your daily workouts!

31challenge

How the fitness test works: grab a timer and set it for one minute then do as many Crunches as you can do in that minute, reset the timer and do as many squats as you can do, then reset and do as many push ups you can do. DON’T forget to write down your scores on the Fitness Log! The numbers you record are your starting scores, each day you will try to beat the previous days score so you are competing with yourself not someone else!…you may only be able to do 3-5 more but trust me as the days go by you will be surprised how much more strength and stamina you have!

Things to do tomorrow morning:

  • Weigh in {don’t skip this because it will be motivating to see the difference between the 1st weigh in and the last.}
  • Take a full body photo {I know some of you just cringed but this will be such a great motivator throughout the month.
  • make sure you have cold water in the fridge or freezer {especially with the hot weather you NEED to stay hydrated!}

I will meet you back here tomorrow afternoon and let you know my day 1 scores and how I’m doing!

If you haven’t already subscribed please do! I want to know how you are doing throughout the month!

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Deck of Cards Kettlebell Workout!

DofC

Grab your Kettlebell & a deck of cards and let’s get started!

KBDC

Since I know not everyone is advance with kettlebells I have two different versions of this deck of cards workout: a regular version and an advanced version!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Deck of Cards Kettlebell Workout:

The beginner workout is very straight forward:

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}
  • The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

diaDiamonds – Deadlift Squat

  • Stand up straight holding Kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

images

heHearts – Kettlebell Swing

  • Hold Kettlebell by handle with both hands
  • Position your feet shoulder-width apart
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • That’s one reps

kettlebellswing1

clClubs – Windmill

  • Hold your Kettlebell with your right hand
  • Position your feet shoulder-width apart, toes turned out
  • Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.
  • Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
  • Pause, then come back up, keeping your right arm extended
  • Repeat on left side
  • That’s one rep

0901wm-windmill-1

spSpades –  Snatch & High Pull

  • Place the kettlebell on the floor between your feet, hold handle with both hands
  • Position your feet shoulder-width apart, toes turned out
  • Stand up and lift the weight to chest height
  • Grab the sides of the handle and push the kettlebell straight overhead
  • Lower back down to your chest and reposition hands to the original grip before returning to start
  • That’s one rep

the-kettlebell-snap-and-pull-workout

For these workouts I use my 26 pound kettlebell, but this workout will be effective with a  5, 10, 15 or 20 pound Kettlbell {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie, this is going to kick your butt…well, you know that’s okay sometimes we need that kick in the pants don’t we?

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