Kettlebell Toning {Day 8}

kt2018

Do you have a busy week coming up and don’t have a ton of time to workout? No worries, I’ve got a sweat enducing, butt kicking, hurts so good Crossfit Mini workout for you! Best of all it will take less than 20 minutes!!

Just a few things before we get started:

  • If you are new to Crossfit/HIIT then do what is comfortable for you. You might only be able to do 2 rounds…that’s ok, work up to the full 5 rounds!
  • 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.

Ready to sweat and torch some fat? Yeah, me too!

crossfitmini

Want to really feel the burn? Do this bad boy once in the morning and once in the evening…burn baby burn!

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Kettlebell Toning {Day 5}

kt2018

Welcome to Kettlebell Toning day 5! Heres a great little Kettlebell WOD {workout of the day} that I have shared so many times and get so much great feedback about! But first…

Last night, as I was scrolling through pinterest I stumbled across something perfectly encouraging!

photo-8

Awesome huh! No matter what yesterday was like, today is a new day to start fresh and workout hard!

Now on to the workout!

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.

Like most of my workouts this can be done pretty much anywhere! Its a fairly quick yet butt kicking WOD!

KB WOD | thelifeinbloom.com

Happy Sweating!

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Tips for boosting motivation!

MOtivboos

We’ve all been at that point when we just want to skip our workouts. The reasons are many sometimes that sheer exhaustion, stress, too busy, zero motivation or just flat-out don’t want to. The fact of the matter is if we only worked out when we felt like it, totally awake, stress free and had plenty of time we’d probably rarely workout because life is busy and can be stressful.

Here are a few ways to help you get motivated and continue to work towards your goals on those days when you don’t want to get up, feel stressed out and busy.

Pump up the Jam:

It may sound simple and maybe a little dumb but making a killer playlist can really give you a motivation boost! I cannot they you have many times I’m ready for a workout and start my music app and then is bad song workout song I left feeling unmotivated, contrast that to times I used my own playlist and I have been at the end of my stamina on a run then an awesome song comes on and I suddenly have an energy boost and can keep going!

Here are a  few songs from one of my many workout playlist:

Macklemore – Brad Pitt’s Cousin

Lady Gaga – Poker Face

Pitbull – Hey Baby

Skillet – Feel Invincible 

Iggy Azalea – Black Widow

Look the part:

Wearing your favorite workout clothes can work wonders in motivating you to get up and do it. For me personally this is a big motivator. There is nothing like a new pair of of workout leggings to kick my butt into gear! Got shoes about tapped out on how many miles you put on them? Replace them! My all time favorite workout shoe are these awesome

Nike Free RN Flyknit:

shoes

These shoes are like being barefoot and so comfy!

Plan it:

Nothing can stop motivation in its tracks more than getting your self all ready {whether it for a home gym workout or a gym workout} and realize you have no idea what you are doing…weights, zumba….ugh. One of the simplest ways I have found to thwart this motivation buster is by planning ahead. Whether you are using a printed out calendar, a dry erase board or your phone, by simply writing down what you want to do and how long you want to do it will really help keep you motivated and excited!

Check out this 10 Day Ab Challenge printable for yesterday!

Phone a Friend:

We all get in blah funks. That’s ok, we are human. Unfortunately for many that funk can turn into giving up…we don’t want that! I don’t want that! Simply calling up your bestie or sister or mom or husband…ect. can rejuvenate you! Feeling like you don’t want to do anything? Ask you sister if she want to go for a walk tonight and just talk! You’ll be surprised how much stress is lifted and how much physically better you feel! My husband and I do a lunch time and night time walk together every single day and let me tell you it does so much for daily stress and motivation.

Reevaluate:

Finally, sometimes we find ourselves feeling unmotivated because we have so many different workouts. Maybe you are doing Zumba, PiYo, weights, and….so on all in one day. Just like anything thing else you can easily get burned out by doing too much. Contrast that to only doing a small walk, then the next day weights for 20 minutes…Doing too little can take your motivation away very quickly. In my experience working out very lightly can be discouraging because you don’t see results. Reevaluation goes hand in hand with “Plan it” above.

I hope that these few tips that I use help you too! Don’t let yourself get lost in un-motivation.

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10 Day Ab Challenge {with printable}

Who’s ready for a Ab challenge? After the holidays and the flu I’m so ready for this!
10daychallenge

DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Please visit me on instagram at @britdwood

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31 Day Fit Challenge: DAY 12

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DAY 12:

I’m so happy it Friday…this was a REALLY long week!

Let’s get started with Day 11!

Grab your Progress Log {click image below to print} and get ready to track todays workouts!
31challenge

With increased time:

Day 11: Crunches 113 | Day 12: Crunches 116

Day 11: Push Ups 52 | Day 12: Push Ups 55

Day 11: Squats 88 | Day 12: Squats 92

How did you do today? Let me know using #31dayfitwithbrit I cannot wait to see!

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

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31 Day Fit Challenge: DAY 11

31

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DAY 11:

Happy Thursday! This morning I woke up…feeling…well horrible 😦 My head hurts, my ears are sore and feel clogged and my sinuses are hurting blah! Emergen-c here I come! Thankfully this is one of the few challenges that unless you have a cough or body ache you can do!

Let’s get started with Day 11!

Grab your Progress Log {click image below to print} and get ready to track todays workouts!
31challenge

With increased time:

Day 10: Crunches 107 | Day 11: Crunches 113

Day 10: Push Ups 50 | Day 11: Push Ups 52

Day 10: Squats 85 | Day 11: Squats 88

Even though my head hurts that felt great and I’m so glad I did it early!

How did you do today? Let me know using #31dayfitwithbrit I cannot wait to see!

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

Please take a few minutes to Connect with me

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31 Day Fit Challenge: DAY 10

31

45

DAY 10:

 

I cannot believe we are already half way through this week, an you? Wow time is sure flying!

Let’s get started with Day 10!

Grab your Progress Log {click image below to print} and get ready to track todays workouts!
31challenge

With increased time:

Day 9: Crunches 104 | Day 10: Crunches 107

Day 9: Push Ups 46 | Day 10: Push Ups 50

Day 9 Squats 82 | Day 10: Squats 85

That really felt so good!

How did you do today? Let me know using #31dayfitwithbrit I cannot wait to see!

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

Please take a few minutes to Connect with me

on Instagram follow me at  @gettinfitwithbrit | Facebook | Pinterest | Twitter Subscribe

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