Do you have 30 minutes and access to a kettlebell? Then you can do this workout. (Dumbbells work too!) Great for home or gym, this can serve as a stand-alone workout or can be done in conjunction with big lifts and/or a metabolic finisher. If you only have one kettlebell (like I do), it should be of moderate weight. If you have access to multiple weights of kettlebells, feel free to mix and match what suits you best per exercise.Read More
Well...it is here. We are now in the thick of the holiday season.
If you're like me, you haven't gotten all your gifts yet. Fortunately, we live in an age of extra-fast shipping, so there's still time (but not much). 😳
To save you from coming up with ideas, I've compiled my top 15 gift recommendations for this year. All of these ideas are designed to improve the health and happiness of its recipient, and all are an excellent value - well worth their price point. Ranging from $5 to over $1000, there are options for everyone on your list and every budget.Read More
Which is better: cardio or strength training?
I’ll come straight out and admit it: I’ve been both a cardio bunny and a cardio hater in my past.
A cardio bunny is someone (stereotypically female) who spends lots of time doing cardio. This could be in the form of fitness classes of all kinds, long sessions on the treadmill or elliptical, or following guided workout videos. Cardio bunnies typically eschew all strength training or stick exclusively to light dumbbells.
A cardio hater is the exact opposite; someone who focuses predominantly on strength training with the claim that cardio is overrated. Sometimes cardio haters will do some conditioning, but you’ll never catch them doing classic cardio of any kind...ever.Read More
“Pain is weakness leaving the body.”
If you’ve been training for a while or you follow “fitspiration” accounts on social media, you’ve likely heard this phrase and all of its various incarnations many time over. Perhaps you too are motivated by the concept of being so hardcore that even pain doesn’t stop you.
The thing is, it should.Read More
Starting around December 26th, there is a dramatic increase in talk about resolutions, goals, and intentions - particularly in the fitness world. Different folks will use different terms, and almost everyone has an opinion on if you should or should not set resolutions at this time of year, or ever. Instead of contributing to the noise by telling you guys what I think you should or shouldn’t do, I thought - maybe I would just share exactly what I’m doing this year and why.Read More
I’m going to come right out and say it: Sometimes, emotional eating gets a bad rap.
Emotions are an inherent part of life. Some of us (*ahem* me) are more emotional than the average person, but we all experience emotions...and we all experience all emotions at some point or another. At times, we can feel ruled by our emotions. At others, we can seem like we are void of emotion altogether. Regardless, learning how to read our own emotions, understand what they are trying to tell us, and then choosing our response (versus simply reacting) is a powerful way to both acknowledge and address our emotional lives. Of course, this is far easier said than done.Read More
With one tool, you can tackle most major fitness goals - and often in a fraction of the time of other workouts. That tool is the kettlebell. I’m a big fan and avid user, and personally believe that kettlebells can (re)invigorate almost any training program.Read More
#GSD means get shit done, and is a hashtag/attitude that has been recently popularized to describe taking purposeful, complete action. It's really pretty straightforward.
In theory it is, anyway. In practice? Not so much.
After all - how often is it straightforward when you try to GSD? More accurately stated, how often does it seem really freakin' hard when you try to GSD?Read More
Yoga. I’m a big fan. In fact, people often assume that I am a yoga instructor, which currently is not the case. While lifting weights has literally changed my life, yoga has been a constant for over 13 years. Sometimes I feel the need to apologize for my yoga practice, because with such a lengthy history I feel like I should be able to perform some super-cool inversions or arm balances. (Nope.) Truth be told, I held myself back for most of that time. Why?Read More
You know what I'm about to say. I'm not the first to say it, and it is a problem we all share: working out during the holidays is HARD.
There is little time, less energy, and we are often out of our routine. Many of us travel during the holidays, adding another layer of challenge. Some may even get backlash from family or friends and feel pressured to skip workouts.
We all know that staying active helps manage our stress, combat sluggishness or weight gain from holiday indulgences, and improve our mood, especially in these shorter, darker days. And of course, it is just what we do. #fitlife ;) In an effort to make your holidays a bit saner, happier, and fitter, here is my Holiday WOY ("workout of the year").Read More
“Why does bad stuff happen to me? What did I do to deserve it? This isn’t fair! Shouldn’t life be different? I did X...why didn’t Y happen as a result? ”
— the victim mindset
Ahhh, the victim’s mindset. It is one I know well…very well. While I did not know it, I spent most of my life operating with a victim mindset. I still fall into its trap from time to time, but over the past couple years I have developed a few tools that have helped me avoid it more regularly, pinpoint it sooner, reframe my thoughts and storyline, and turn it around to a more empowered mindset.Read More
I love Thanksgiving. Back when I was about 15 years old, I decided to go all out and make a big, gourmet Thanksgiving dinner. At the time, I didn't have any experience cooking. It was a blast and a learning experience at the same time, and afterward cooking became one of my main hobbies for many years to come.
But now I'm a mom and a new business owner, and while I enjoy making delicious, nutritious meals for my family, cooking is no longer a top priority or even the way I prefer to spend my time. Our family arrives on Thanksgiving Day, and I don't want to be stuck in the kitchen upon their arrival; I want to enjoy their company and relax! We also happen to be on a budget at the moment. Going all out just doesn't make sense this year. At the same time, I want to serve an amazing meal to my loved ones.Read More