sweaty kettlebell workout

Hi and happy weekend! Hope you’ve been enjoying your Sunday so far. I wanted to pop in to share the circuit workout I completed Friday morning! It was tough but short… perfection. Don’t forget a towel!!

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For this workout, you need a kettlebell, a jump rope (or you can do jumping jacks), a box or elevated surface and a bench. Set a timer and do each move for 1 minute. Complete the circuit 2x through for a 20 minute workout (may be a little longer than 20 so you have time to rest as needed).

The moves –>

  • KB squat –> upright row: Hold kettlebell in both hands, perform a regular squat. On the way up from the squat, pull the kettlebell up toward your chin (but not past shoulder level)
  • Alternating KB swings: One-armed kettlebell swings. Switch hands at the top. Here’s a video. Remember, this is a lower body exercise, so really drive from your hips on the way up!
  • Burpees –> box jump: Find a box or stable raised surface (test jumping up to it to make sure it isn’t too high – DON’T SMASH YOUR SHINS)

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(source)

  • KB deadlifts: perform a deadlift holding a kettlebell
  • 180 jump lunges + squats: Start facing one direction in a lunge position (make sure your knee does not shoot out over your toes). Jump up while turning to face forward into a squat. Jump up again and turn the other way into a lunge with the opposite leg in front (180 degree part of the exercise… not 180 jump lunges, kill me). Jump back to the front to the squat and continue!
  • KB goblet squat: Hold a kettlebell and perform this low squat

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(source)

  • Plank jacks: Plank position, jump feet out and in. Here!
  • KB lunge exchange with squat hop: Holding kettlebell in right hand, step right leg back into a left lunge while passing kettlebell underneath left thigh to left hand, stand back up. Kettlebell in left hand, step left leg back into a right lunge while passing kettlebell underneath right thigh to right hand. Keeping right leg in low lunge position, bring left leg forward to meet it into a squat (hold kettlebell with both hands) and perform a small hop. Keep going!
  • Traveling burpees:

http://youtu.be/VUuwS4Knok8

  • Bench hops:

http://youtu.be/jVMj-IkauU4

*Remember to consult your physician before beginning a new exercise program!

 

I need to share this amazing spin on a grilled cheese that I made Thursday night. It’s a BEAK sandwich (thanks to Suzi for the name), and I want 100 of them. Bacon, Egg, Avocado, Kale… BEAK!

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Served with some tomato soup for dipping of course. On the sandwich: 1 garlic & herb Laughing Cow cheese wedge, sautéed kale, a little TJ’s reduced fat shredded cheese, 2 slices turkey bacon, 1 egg (I cooked it through so it was non-dippy since this meal was messy enough already) and 1/4 sliced avocado. YUM.

 

Saturday morning, I finally did a long run! Made it 10 miles and did not thaw out until that afternoon. I didn’t check the temperature until I got back, and it was 10 DEGREES. Gross. Better than 100 degree running, though.

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Layered up and packed my fuel, water and not enough tissues.

photo 3 - Copy (5)My “it’s 6am on a Saturday, what am I doing” face

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My water bottle and Gu froze during the run. Awesome. Then I dropped one of my beloved margarita shot bloks on the ground but I picked it up and ate it anyway. Don’t worry, I killed off any bacteria it may have picked up by drinking an actual margarita that night, but I’ll get to that later.

I am weird and don’t usually listen to music on my longer runs. Instead I catch up on podcasts, like my favorite, The Chalene Show. I’ve been creepily obsessed with Chalene since college, and her podcasts are excellent. I’m now a huge fan of this Michael Hyatt dude, too. SET ALL THE GOALS.

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I refueled with avocado/egg toast (avocado on the side because one half is not enough) and TJ’s garlic salt on top.

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THEN, I was off to my Girls on the Run training! I will be a head coach at a school here in Nashville starting in February, and I am SO excited. I feel a lot more comfortable with the idea of coaching after spending a day at the training. Plus, we got to hang out at the Tennessee Titans training facility. So cool.

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#VIP

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We learned about the history (‘herstory’) of GOTR and policies during the morning session, and then after lunch (Jason’s deli was provided), we headed out to the bubble to practice a couple lessons on the turf!

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We finished up about an hour early, so I met up with Brent and a few friends to watch some football!

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Love any excuse to wear workout clothes to a bar. Tried out Taqueria del Sol for dinner and MARGS. Trio of salsas = incredible. I’m not sure what was in the darker salsa, but I wanted to drink it and marry it.

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This morning, Brent and I went to  Pinewood Social for brunch. My brother gave me a gift card for Christmas – thanks, Richie! I need to go back sometime to go bowling (they have karaoke too!).

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It was a really cool atmosphere. Unfortunately, they do not serve mimosas at 9am though (what the heck?!). The food was not anything special (especially considering the price), but they do serve the coffee sweetener like this:

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Here’s a bottle of chemicals for you. Serve it with teeny tiny adorable spoons

I got the goat cheese omelet (with spinach and mushrooms). Salad for breakfast? Ok! Not the best omelet I’ve ever had, but you can’t go wrong with goat cheese.

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After brunch, we stopped at Dick’s Sporting Goods, and I got TWO new pairs of shoes. I’ll show them to you this week. You can hang there in suspense until then.

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Locals, have you been to Pinewood Social? Thoughts?

 

Have you ever volunteered with GOTR?

 

Go on a run this weekend?! TELL ME ABOUT IT.

circuit workout + wiaw

Good morning! Happy New Year’s Eve! Big plans tonight? funny-New-Years-Eve-party-flyerThat was aggressively sarcastic.. love it. But really, I’m not a huge fan of the NYE crowds (aaand I’m working tomorrow morning), so I will probably be asleep before 10:00 (ok, 9:00). My favorite NYEs have been spent at a friend’s house, having a few glasses of champagne and hopefully some type of cheese is involved (preferably all while wearing pajamas). AND, it’s time to make New Year’s resolutions! Mine last year were to buy a new car and to eat less queso dip… I only kept one of these resolutions though (let’s just say my one year anniversary with the new Nissan is coming up in about a week…). funny-new-years-resolutions-going-to-the-gym-funny-someecards1Will you be setting any resolutions this year? I have my 30 Before 30 list to complete (I am updating you on it later this week), so that takes care of a lot of my goals! Fitness-wise, I’m going to try to focus more on my strength training and fit in more yoga. I used to lift weights a lot more often (heavy ones, too!), and I love the results and strength I build when I train more often. More yoga just needs to happen… I have an ornery neck/upper back and I feel so much better (slash-complain to Brent less often) when I keep up with my yoga practice.

Food-wise, I always try to eat cleaner, but I like to keep it balanced (see: CAKE below). Perfect segue into #WIAW!

What I Ate Wednesday

Time for my weekly link-up with Jenn (first-name basis, right??) for WIAW. This is a recap of everything I ate yesterday:

breakfast

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Whole wheat English muffin, sunflower butter, 1 sliced banana, sprinkled with cinnamon.

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I don’t taste the “HINT OF SALT”… Nala doesn’t either… #lies

lunch

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Ugly mashed up thing in Tupperware = quinoa, spinach, 1/2 avocado, 1 Garden Burger

On Sunday, I cooked 1 cup of quinoa for the week and mixed in 2 wedges of garlic & herb Laughing Cow cheese. The spinach is raw but wilts down when I microwave it.

This was a special lunch add-on… I don’t really crave sweets, especially not cake, but this was homemade strawberry cake one of my coworker’s mom made, and I couldn’t say no.

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It’s PINK and beautiful and moist (sorry, I said moist)!!!!

snacks

For snacks this week, I hardboiled some eggs and bought my favorite Kashi bar (chocolate almond sea salt)

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dinner

Leftovers. And I couldn’t be more happy about it.

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Thanks, guys, I’ll be here all week.

this. lululemon. bag.DSCN0781It’s perfect and huge… fits all the stuff. The other bag I’d been using wasn’t cutting it anymore. I shower/get ready for work (ok, sometimes I don’t shower, but that’s for a later post once we know each other better) at the gym almost every morning… and I have a lot of crap! It has pockets for sweaty clothes, a shoe bag, a yoga mat, and pretty much anything you’d need for the gym/life. DSCN0782And love the cute print inside 🙂 I used it yesterday morning and immediately fell in love. And it’s reflective for all those times you’re dodging oncoming traffic in the wee hours of the morning… or at night, I guess, but I don’t leave the house past 5pm. #pajamatime

DSCN0776And it’ a good thing there’s a sweaty clothes pocket, because this workout yesterday got me good. I really REALLY miss my Orangetheory classes I was going to in Memphis (there are studios in Nashville, but I’m trying to just stick with my gym membership for now). In comes Fitnessista with this awesome workout. It’s very similar to the cardio portion of an Orangetheory class, and it flies by since you’re switching between the treadmill and rower (when I got off the rower one time yesterday, this man on an elliptical yelled “good job! that machine is hard!” and I think I yelled back, “it’s awful!” but I can’t be sure, because I was about to pass out).

Here are the speeds I used for the treadmill:

Round 1: .5mi, 3%, 8.0mph then dropped to 7.5 about halfway through (5am, not ready for this yet)

Round 2: .4mi, 5%, 7.0mph

Round 3: .3mi, 7%, 6.0mph

Round 4: .2mi, 9%, 5.5mph

Round 5: .1mi, 11%, 5.0mph

I didn’t really “recover” during the rowing parts (rowing is never a recovery to me), but I pushed it so I could finish more rounds in the 30min time period. I completed the workout with about 30 seconds to spare (including a couple water breaks).

I paired it with this full-body strength circuit fullbodycircuitThis workout hits all the major muscle groups and left me sweatier than I already was! Let me know if you try it! Looks like I have a good head start on my resolution for strength training 🙂

Hope you guys have a fun and SAFE New Year’s Eve!

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Tell me your resolutions! Or do you not make them?

Do you practice yoga regularly?

New Year’s plans??