Exercise your mind and body

Posts tagged ‘Gym’

My Kettlebell Workout Routine


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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.
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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

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Sit Ups

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

Kettlebell-Press-and-Clean_ALLClean & Press

 

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Full Day Of Eating 6


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I’ve been struggling for months now to get back on track and I have to say that in the past week I’ve gotten back on the wagon and slowly but surely I’ll be 100% on point in the next few weeks.  I’m excited to be creative in the kitchen and try new recipes.  So you know I’ll be sharing those with you all very soon.

Today I decided to show you what I’ve been eating.
My meals are as follow:
~Breakfast
~Snack
~Lunch
~Snack
~Dinner

Breakfast: An egg white omelet is a great start before heading to the gym.wpid-wp-1434054589008.jpg

After the gym my snack was Whey protein.
Note to self:
Next time pour protein in the bottle before getting in the car, that way I won’t get it all over the upholstery. wpid-wp-1434055174149.jpg

Lunchwpid-wp-1434054907580.jpg

Afternoon snack Spinach + Strawberry smoothiewpid-wp-1434054245840.jpg

Dinner
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June 30 Day Ab Challenge


June

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

 

Positive Affirmations for Weight Loss


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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%

Just got my Fitbit Charge HR


fitbit-charge

Hi all,

I just got my Fitbit Charge HR and I took it for a test drive yesterday and it was great.  Those of you who have been with me for awhile probably remember me talking about the Fitbit Force and it was amazing up until they had a recall and I had to return it, I got a full refund and I patiently waited for the newer model to come out.  They came out with three new models.

Fitbit 3 New WatchesI went with the Charge HR since it has a Heart Rate Monitor & to be honest that was the only thing missing on The Force.

It has a bunch of features.

Fitbit-Charge-HR-features_thumb

There’s a Fitbit Dashboard that syncs with your phone and gives you instant feed back.

Fitbit dashboard

I’m going to see how this week goes with my new gadegt and at the end of the week I’ll post my weekly stats.

So far I think it’s a pretty cool toy.

 

6 Weeks to a better body


6 weeks to a new you

 

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As of Monday Sept 8 to Oct 20, I plan on doing a 6 week fitness and diet plan.
Below is my fitness plan, I like having a plan when I go to the gym since I tend to get such a better workout when I know what I’m doing that day.  It’s the same reason why I do certain classes at the gym since it’s so much better to push yourself when you have someone telling you what to do and the group setting is motivating.

Monday~~ Weights + Cardio (full body+30 min)
Tuesday~~  Cardio + Pilates class
Wednesday~ Weights + Cardio (Spin class + Body Sculpt class)
Thursday~~ Weights + Cardio (full body+Kick boxing class)
Friday~~~~HIIT/cross fit (I have good circuit workouts from fitness magazines)
Saturday~~Kettlebells  (I have my own routine which is brutal & I love it)
Sunday~~~Pilates class

 

Health 22

For the next 6 weeks I plan on sticking to my Atkins low carb induction diet.  Here’s just a few meal ideas that will help me stay on track.

Low Carb Day

Breakfast
Protein + Veggies + Fat
•Protein powder + Almond milk 1 c + Spinach + Avocado
•Protein powder + Almond milk 1 c + Peanut Butter
•Omelet Egg whites 3

Morning Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Lunch
Protein + Fat + Veggies 2 cups
•Chicken breast 3oz + Avocado 1/3 c + Lettuce 2 cups + Dressing
•Chicken breast 3oz + Cream cheese  1 oz + Lettuce 2 cups + Dressing
•Beef burger + Blue cheese 1 oz + Coleslaw 1 cup + Lettuce 1 cup + Dressing

Afternoon Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Dinner
Protein + Fat + Veggies 2 cups
•Chicken + Avocado + Lettuce 2 cups + Dressing
•Burger + cheese + Broccoli + Lettuce 2 cups + Dressing

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