Eat Meat~Green Veggies~Nuts~Fruit~No Sugar~No Grains

Posts tagged ‘exercise’

My Kettlebell Workout Routine


I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.

kettlebell-swingKettlebell Swing

Kettlebell Around the worldAround the world
(keep your core tight)

Kettlebell bridge pulloverBridge Triceps Pullover

Kettlebell Double Rack SquatDouble Rack Squat

Kettlebell Leg +Hip-Raise

Toe Touch

KB Lunge-Pass-ThroughPass Through Lunge

Kettlebell One Arm Swing & PassSingle Arm Swing

KB Turkish Get UpsTurkish Get Ups

Kettlebell Russian Twist 2Russian Twist
(side to side)
Kettlebell Single Leg Deadlift
Single Leg Deadlift

Sit Ups

KB Figure8 Squat with KBFigure 8 + Squat
(Keep core tight, back straight)

Kettlebell-Press-and-Clean_ALLClean & Press


Happy Friday

Friday Funny dog

Hello Everyone,

I hope you all had a wonderful week.  My week was very eventful with my kids both being in high school this year.
Today I was on the ball. Brought my kids to school, went straight to the gym, ran some errands and even started the crock pot and made beef stroganoff for the family since I have to work tonight.Friday Funny

I found this today, had to get it. It’s going to be my new food journal.
I truly believe that if you surround yourself with positive people, quotes etc you will have a better response throughout your day.

“The future starts today not tomorrow.”
I had an awesome workout today, I did an hour of kettlebells. I used 25-30 lb bells, talk about getting a full body workout and cardio all in one. I didn’t use the pink bell but its just too cute not to be in the pic. Lolimage

September: Bite it, Write it Challenge

Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

funny dog

June 30 Day Ab Challenge


Here’s 4 Ab exercises that work every part of your Abs.

Do this 4 times a week for the whole month of June.

Who’s with me???  Challenge Accepted!!!

Ab Challenge



30 Day Arm Challenge

I thought since I have this 30 day Spring Slim Down Challenge I’d like to add some exercise to the mix.  So if anyone is interested below is the challenge and it can be done at home. Click on picture to enlarge and then print a copy and begin the challenge.

30 day Arm Challenge


Fitbit Ankle Strap

I love my Fitbit Charge HR & I love doing spin classes, or even doing the stair master but with the Fitbit on my wrist it doesn’t catch all my steps when holding on the handle bars.
So I came up with a solution. 
I bought a Velcro strap for my yoga matt but it was too long.


So I cut it  to make it shorter and sewed it back together.


Then put my Fitbit Charge HR on my ankle & wrap the strap on. 



Positive Affirmations for Weight Loss


I recently changed my password on my laptop, it’s just something I try to do every few months but it occurred to me why not use a positive affirmation as my password instead on some random word that really has no meaning to me.  You can do this on your cell phone, laptop, anything that you use regularly.  

Affirmations are a great way to send positive messages to your unconscious mind so that you start to think and behave in a nicer way towards yourself. Permanent weight loss or weight maintenance requires a change in lifestyle. 

Here’s just a few positive affirmations that you can use to keep you motivated and will help you to slowly but surely change your lifestyle.

  • I am strong
  • Change your mine Change your body
  • I am doing this
  • I believe in myself
  • Strong is the new sexy
  • I am committed to my goals
  • Because I can
  • Bring it
  • I am worth it
  • Just do it

What are some of your positive affirmations?


Please feel free to enter them in the comment section below.

Happy Monday!!!  

Motivation Dedication 100%

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