Motivation Monday: Self Respect

Happy Monday! Here's to a new week... respect yourself!

Fit Friday: Kettlebells!

One of my favorite workout "tools" are kettlebells. I got a set for Christmas last year and I use them all the time.  I think a lot of people are intimidated by them, or trying new things in general when it comes to fitness, but there is no reason to be scared of them!  They're an excellent choice for a full body workout: they utilize several muscles at once and can build strength, range of motion, and endurance, specifically in the lower back, legs, and shoulders. Kettlebells are also great for building up your core.  There are a lot of different videos, routines, etc. out there, but today I am featuring one of my favorite kettlebell workouts---it's quick and super easy!  This routine is by Lorna Kleidman, three-time World Kettlebell Champion (it was featured in the March/April 2013 issue of Weight Watchers Magazine.) If you're a visual learner like me, I've included some pictures of how to complete each exercise. Please excuse my rat's nest of hair  ; )


This routine only takes about 10 minutes. Using an 8-10lb kettlebell, do two circuits four days a week.

POWER PRESS

Stand with kettlebell in right hand. Lift bell up to shoulder height with arm touching chest, bell resting on back of forearm ("home position"). Press arm straight up, rotating arm so fingers face forward. Return to "home." Do 10-12 reps per arm.

TORSO LOOP

Stand with feet hip-distance, bell in right hand. In a fluid motion so that the bell circles you, move bell to the left across body and grab it with left hand, then pull the bell behind you, and pass back to right hand. Do 10-12 reps, then switch directions.

PULL SQUAT

Stand with feet wider than hip-distance, holding handle with both hands. Squat then powerfuly straighten legs as you pull bell to chest height, elbows out to sides, to complete one rep. Straighten arms as you sink into next squat. Do 12-15 reps.

KNEE-UPS

Stand with feet hip-distance, kettlebell in right hand. Keeping back straight, lift right knee and simultaneously bring bell under leg, passing it to the left hand. Immediately repeat with left hand and leg. Do 6-8 reps on each side.

CENTER SWING

Stand with feet wider than hip-distance, holding handle with both hands. Squat, then poswerfully straighten legs while swinging bell to shoulder level. As bell moves downward, squat again, guiding bell in between legs. Do 12-15 reps.


If you have kettlebells at home or at the gym, give this a try and let me know how you like it!

Have a great weekend!
Holly

Fail to plan, plan to fail.

If there is one thing you'll get sick of hearing from me, it will probably be that preparation is key to leading a healthy lifestyle. It's much easier to make smart, healthy choices when you have a plan in place. The saying "If you fail to plan, you can plan to fail" really holds true when it comes to health.  From my own personal experience, I can tell you that I wouldn't be where I am today in my own journey if I just tried to wing it.

You might be wondering what exactly you need to plan for. The first (and in my opinion the most imporatant) thing is your food. If you're trying to eat well, but you have no healthy options available....you're already a step behind. You're more prone to make a healthier choice when it's readily available. Try to set aside one evening a week where you can prep and plan your healthy snacks and meals. If you're on the go a lot, it's helpful to keep a healthy snack in your car or bag so that you have something available when hunger hits. The plan at our house? I like to create a tentative menu for our meals for the week...sometimes we stick to it, sometimes we just end up at Chipotle ;-D.  I also cut up all of my fruits and veggies and put them into preportioned bags or containers so they're ready to go!

Another important thing to plan for is fitness. It doesn't have to be an elaborate plan. Simply pick which days you're going to workout and what you're going to do---and get to it!  I have a fitness schedule that I stick to (more on that later!) because if I didn't have a set plan, I would never get my workouts in. I also make sure everything I need for the gym is packed and ready by the door (or even better, already in the car!) It's a great time saver, plus a reminder to get my butt moving!

Whether you're trying to lose weight or just trying to live a healthier lifestyle, it takes time and effort. It always will.

 But it's a worthwhile investment! I encourage you this week to make a plan for yourself: What do your workouts look like? Your meals? Your snacks? Map it out and get to it!

Motivation Monday: Progress > Perfection

I hope you all had a great weekend! If you got off track this weekend, don't dwell on it too much. Just get right back in the saddle today! It's important to remember that we're not perfect, we WILL make mistakes. It's all about what we choose to do after we make those mistakes, in fitness and life in general--- do we give up or do we keep pushing forward? Strive for PROGRESS not PERFECTION.

Fit Friday: Walk it off!

Happy Friday!

This week, I wanted to stick with a workout you can do outside of the gym. The weather is getting warmer, the sun is shining, and people want to get outside! This workout is perfect for that. It's also a great way to start a fitness routine and it's well suited for those who can't run or are new runners.

The workout is called the "Walk It Off Interval Workout" via pfitblog.com and you can find it here.

Check it out and give it a go!

Have a fit and fantastic weekend!
Holly

Staying on track--- travel edition!

Summer is almost here and you know what that means... time for vacations and road trips. It can be really hard to keep up with eating healthy and staying fit while away from home. We just got back from a weekend getaway to Baltimore and I was thinking about all of the planning I put into staying healthy while away from home. I wanted to share some things that might help you stay on track this summer.

1. If you're staying at a hotel, see if they have a fitness area. Yes? Throw your gear in when you pack! No? Pack your sneaks anyway. You might be able to find somewhere nice to walk or run. I researched the hotel we were staying at and found that they had a fully equipped exercise room- cardio machines, weights, medicine balls, etc. I was pretty excited about that!

2. Get your workout in first thing in the morning. It will be done and out of the way so that you have the rest of your day free to enjoy yourself! You'll find that if you say you'll do it later... You might not actually do it.

3. Pack your own snacks. Not only does this save money, but it also ensures that you have healthy goodies on you at all times. We packed a bag full of pre-portioned snacks for our trip. Since I have to maintain a gluten free diet for health reasons, finding something to eat while on the road is nearly impossible. By packing my own snacks I saved not only money, but the stress of whether or not I'd be able to find GF snacks.

4. Plan your meals. If you have an idea ahead of time where you will be eating, most restaurants have their menus online. You can see what options they have and even pick your meal in advance (which is also a time saver at the restaurant!)

5.) Bring your water bottle, keep it full, and drink up. It's really easy to get dehydrated when you're out and about and the weather is warm.

6. If you're attending any weddings, make sure you write on the response card any food allergies, sensitivities, or dietary specifications such as vegan/vegetarian. Most caterers are more than willing to accommodate with advance notice.

7. Indulge... But don't go overboard. Small splurges are okay. Too many splurges are not okay. Yes, you want to enjoy yourself. But you don't want the "But I'm on vacation!" excuse to turn around and bite you in the butt when you're home and have to hit the reset button. It only takes a couple of days to undo your hard work if you're not careful. If you're want to indulge, try to pick one meal to do so. Then be sure to eat healthy/mindfully for the rest of your meals and snacks.

Are you seeing the theme with all of these suggestions? It takes some planning and preparation to stay on track while away, but it's SO worth it. You'll come home feeling energized and refreshed, as you should after a vacation!

What do you do to stay on track when away from home?



This is the fitness room at the hotel we stayed at in Baltimore.

Motivation Monday

It's Monday! A perfect day to reset if you got off track this weekend. I saw this quote and thought about how well it applies to our health journey:

"No one has ever made a significant difference by putting forth the least amount of effort possible!"

If we want to see major changes in our health, we have to put forth that effort. We can't sit back and expect it to just happen. Make sure you put forth as much effort as possible today and this week to make a difference in your health-- drink lots of water, eat clean, and get that activity in! If you'd like to, you can join me this week in a 7 day spring clean eating challenge (you can find details here: http://peak313.com/featured/the-spring-clean-eating-challenge/) I've gotten a little off track the past couple of weeks with Easter, traveling, dinners out, etc. so I'm looking forward to hitting that reset button myself.

Have a great week : )
Holly

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Fit Friday

As I mentioned in my previous post, part of what I want to do with this blog is share some of my favorite workouts with you. A lot of you ask what I've done to lose weight and getting active has played a HUGE part in my weight loss journey. I love working out, going to the gym, and trying new routines (more on this in another post.) But life can get hectic and there are times when I just don't make it there. Maybe the same goes for some of you as well. Maybe you don't even have a gym membership. Whatever the case, don't let it stop you! There are plenty of workouts that you can do in the comfort of your own home.

One of my favorite workouts to do at-home is the Party Rock Cardio Burst from Peak313 (one of my favorite fitness blogs that I will probably share things from often!) You can repeat it as many times as you want on its own for a workout or as a cardio burst in between strength training or toning. I love this workout because it gets your heart rate up, plus works those legs and abs. The best part? All you need is your body! You can view the moves and sample video here. Give it a try (and let me know if you like it!)

Have a fabulous weekend!
Holly

Hello and Welcome!

So here it is... my first blog post! This is something I've been wanting to do for a while. I've had so many people the past few months ask me, "What are you doing to lose weight?" followed closely with, "You should write a blog!" Well, here I am!

I'll tell you right now if you're looking for quick fixes, you're going to have to look somewhere else. I am all about healthy, SUSTAINABLE living. It takes time and effort. To me, it's more than losing weight and being "skinny." I want to be HEALTHY.  I only have one body--- gotta treat it right! 

My plan for this blog is to share what's worked for me: healthy eating tips, recipes, favorite workouts, etc. I'll also try to share what HASN'T worked for me. I really feel it's important to recognize that there are things that simply don't work on our journey to get healthy. And that's ok. It doesn't mean we're doing anything wrong. Our bodies are all created to be different and it takes some trial and error to figure out what works.  I'll be sharing more about my personal journey later, but I want you to know I've been where you are and I'm STILL there.  

Stay tuned and thanks for joining me!