more fun with kettle bells + say cheese

i had serious business to handle this morning at the gym!!! i downed my hot cup of  coffee + stevia + unsweetened vanilla almond milk, looked over my class notes and hit the road.

'it never gets easier, you just get better.'

i have some awesome veteran gym members that have been with me from the  jump!  they attended my very first class at Lifetime and have stuck with me ever since. i adore and admire their dedication to their health and waking up at the crack of dark with me every single week.  i present a new routine each class cause i like to keep things new and exciting, and never predictable. however.... because these members have been with me for  so long, they know some of my moves, which means they know which weight is the 'safest' for a particular exercise. mmhmm, and they also know which weight will really make them WORK hard, struggle, and sweat.  i know you see it coming already!  in order to change our current situation and get those results we so desire and pray for, we must sometimes get uncomfortable (e.g. pick up that heavier weight) so that we can GROW.

 had i not been given the opportunity to teach in the early mornings, i would have never attempted it on my own. i know the word 'never' is taboo, but i know me!!! never, ever considered AM workouts.  had no desire to do them whatsoever. waking up and doing anything, especially working out, before i go to work? HECK NO.  so when i was called upon to do so, my mind literally screamed  'why me?! it's because i'm a newbie, huh!!' but i kept a straight face with my manager of course.  what... a.... blessing in disguise.  sometimes doing something out of your ordinary or something you fear (public speaking, running your first 5k, cooking your first holiday meal for your entire family)  can help you break away from those chains and overcome those fears completely and present new opportunities.  don't let those 'what if?' feelings haunt or consume you. challenge yourself.  every day you wake up...and that's IF you wake up...you have another chance to make your dreams and goals happen.  do not fear stepping out of your warm, safe comfort zone.  keep fighting it, resisting, and staying in one spot, and you'll never know or experience the opportunities that lie ahead!!!

smile! why so serious? :lol: i don't usually get that long-winded.  time to talk about working out and food and stuff. i have some more kettle bell exercises for ya.

1. half get up:

a. lie face up on the floor and keep your legs straight. hold the kettlebell in your left hand straight above your left shoulder.

  b. engage your core first, bend your left knee, place your foot on the floor, and prop yourself up on your left arm. keep the weight directly in line with your shoulder and sit up until your back is straight. reverse the movement to return to start. that's one! 3-4 sets of 10 using a weight that's heavy for YOU.

what it works:

• arms
• core
• shoulders

what it's for:

• flexibility
• core strength

2. kettle bell sumo squat to upright row:

* start standing with your feet out slightly wider than shoulder width and your toes pointed at a 45 degree angle*

a. sit down into a plie squat:

• core tight, shoulders back and down, back flat, chest up
• tuck your glutes under and pull your belly button into your spine
• knees and toes pointed outward in the same direction (about a 45 degree angle)
• at the lowest point of your squat, your knees should stay inside your toes
• lift your toes inside your shoes to ensure your weight is concentrated in your heels

b. straighten your legs and return to standing.

*at the same time*

• draw the kettle bell to your body
• SQUEEZE YOUR GLUTES
• pull your elbows into a V and keep them higher than your wrists
• let your arms extend back to starting position

repeat, 4 x 15.

side view- straight up and down, back flat, abs in.

what does it work?

• hamstrings
• glutes
• back
• shoulders

back view.  squeeeeeeeeze those glutes the entire time! don't let'em go!

3. kb swings 

*stand straight with feet slightly wider than shoulder width apart*

a. lean forward (bending at the waist) and slightly and bend your knees for a semi-squat position. keep your back flat and head up.

b.  let your arms hang loosely but keep a firm grip on the handle. raise the weight with both hands up towards your head as you inhale. swing the weight with both hands back down in between your legs as you exhale, but remain in control!  use your hips, thighs, and lower back to thrust the weight back up.

do'em! then tell me aaaaall about it!

aaaaagh, breakfast.  had the same thing as yesterday- scrambled egg whites with papaya-lime salsa, a dollop of 0% greek yogurt, and some no-salt  Mrs. Dash garlic & herb seasoning!

 

this was right before i submerged them in low sugar ketchup.

so, what was in that big box that arrived on my doorstep last week?

 

Fiber Gourmet graciously sent me a ton of their new high fiber crackers!!! i opened that box like 'whoooooa!' they've got wheat, cheese, nacho cheese, everything, and cinnamon flavors.  i've been a long time fan of their high fiber pastas and did a few posts on them, like this one.  now, they are taking over the cracker game!  i'm not doing them all in one night lol, so Chiso and i started with the cheese Thinables.

they compare their crackers to Nabicso right there on the box, so i did a side by side showdown comparison too.

why you should try them:

• 25 cheese-its vs 37 Thinables for less than half the calories
• fiber goes up, calories go down
• low sodium
• low-fat
• no artificial anything!

yall know i'm all about more food for less stats and those stats are killer!  if you're a cracker fan or have kids that love to snack,  give these a try.  Check out their site and try their huge variety of pastas as well.  THANK YOU, Fiber Gourmet!

remember our family trip to Star Pizza this past sunday?  see below!!!

didn't see that coming, but ummmmm, we'll be there with bells on!

what is your favorite kettle bell exercise? 

le

kb lunges & crunches + Athleta product review

last night's meal 5.... ain't she fine? i took a roasted baked potato, topped it with crumbled 99% lean ground turkey (seasoned with Mrs. Dash no-salt fiesta lime seasoning, fresh parsley, garlic, and liquid aminos) chopped green onion, fresh tomatoes, and a dollop of 0% greek yogurt. finished it off with a sprinkle of more Mrs. Dash and dried parsley.

 flavor EXPLOSION in ya mouth!

i cooked the potato like i always do- 450 deg for 45 minutes or until oozy.  if you poke holes in it beforehand it won't ooze, but there's no fun in that.

after 42 pics from every angle possible, i gobbled it UP.   yall know i love the versatility of sweet potatoes- try them with your family and see what they think! you can customize your toppings for sure, just like you would on a normal russet potato.  don't let the sweetness throw you off- it will work out, i promise.

so i'm gonna post LEG exercises all this week, and i'll start with these two:

1. side lunge w/ squat

1. start position stand with feet shoulder width or closer apart

2.(lunge) keeping your left leg straight, step out to the side with your right leg, and bend at your right knee.

3. (squat) push your heel firmly into the floor while pushing your glutes back and keeping knees behind your toes.

push-off the right leg through your heel to return to the start position.

repeat; 3 x 12, each leg.

above is just a collage of what the lowest point of your lunge/squat should look like^

• knees behind your toes
• straight opposite leg
• back flat
• chest up
• head up
• weight planted firmly into your heels
• lift your toes in your shoes
• push back up to starting position through your heel, not your toes

Q: can't you do these with a dumbbell? A: this particular exercise, DEFINITELY.  however, the two main differences (ok really the only two in my book) btw kettle bells and dumbbells are the grip/handle and the center of gravity of the weight.

'once the bell is thrown with force, it must be controlled and stopped with an equal amount of force. you are now working twice as hard to move and stop the bell. these actions and reactions require tremendous efforts to stabilize the body. most of these efforts start with your legs and hips and are controlled with your shoulders and trunk or core.'

kinda hard to do that with a dumbbell... and some will argue that you just can't get a GREAT, EFFECTIVE full body workout with a dumbbell alone vs. a kettle bell.

 well, what do you think?

2. knee to elbow standing crunches

these are fun and all about obliques!  they also contribute to balance and core stability.  the kettle bell handle is very useful on this one.

1. engage your core while standing with your feet shoulder width apart.

2. drive your right knee up,  and simultaneously bring your right elbow down to meet it, crunching your right oblique in the process.  same rules apply:

chest up

back straight

core engaged

you can speed it up or take it slower, depending on the weight of your bell.  really engage the obliques though by keeping your movements controlled and with a full range of motion.  keep it even and hit both sides of course til it burns!

*****

being an instructor has its perks- this outfit is a testament to that!  an Athleta (by Gap ) store opened up close to my gym, and they kindly gave the instructors tops and bottoms to model and show off to our members.

 sweet deal.

*warning* i took these  pics after working out and put this fit to the ultimate test!  excuse the sweat stains! among other things ;)

Athleta - Inside Track Knicker 69.00$

• great for running, gym training
• wide waistband streamlines hips
• NeverEnd drawstring means no hunting for ends

• lightweight, sleek, stretchy, comfortable, moveable
• made of recycled polyester/lyrca spandex
• performance fitted, mid-rise, and tight leg

not shorts and not pants- i have always dug the cropped length.

Athleta - Run On Tank 39.00$

• running, gym training
• ultra flattering style lines
• lightweight, silky, breathable, stretchy
• polygiene (ployester/spandex)
• rear zipper pocket (cards, keys, small items, etc.)
• semi-fitted (more 'flowy' than skin tight)
• reflective detail keeps you visible in low light conditions (for my evening runners!)

if you haven't checked out Athleta yet, go for it!

i told ya i don't discriminate- i found the biggest beets i've ever seen at wally world (Walmart) and threw them in my basket without hesitation. @ 1.98 for 3 huge bulbs, they are as big as grapefruits!

however i was looking for eggplant, which i did NOT find and had to go elsewhere to get it.

i found some for a great price at Fiesta! i also copped some papaya since it was on sale. lunch was a plate of grilled chicken breasts seasoned with Mrs. Dash garlic and herb seasoning, grilled egg-plant, roasted sweet potatoes, and papaya salsa!

fresh & fit papaya-lime salsa

• 1/2 diced red bell pepper
• 1/2 yellow bell pepper
• 1 cup diced papaya
• 2 tbsp cilantro
• 2 tbsp green onion, chopped
• juice of half a fresh lime

slice and dice that all up, squeeze the lime over it, refrigerate, top on whatever you like, devour.

WHEW! it's a lot goin' on in this post lol! until breakfast, goodnite fit foodies.

le

pizza pizza

a doorstep package is so awesome to wake up to!!!! especially when you've been anticipating it's arrival.  what is it? oooh just my next product review.  and it's food this time *pistol fingers*

we had a crazy weekend and hit up three 30th birthday parties for our friends.  30 is a huge milestone and we were honored to have been invited to help celebrate with each of them!

Friday night party #1 was for Nichola *whistles*

2nd Friday night party was for Evelyn- that dress was as hot as the woman in it!!

and finally, we ended our saturday evening with Melanie-  just flawless!

all three of them brought 30 in RIGHT and in their own way-  THAT is how you do it!

hanging on this guy's arm always makes for a fun night.  i follow @chalenejohnson on IG and she has motivated me tremendously concerning the importance of keeping family in the forefront in the midst of taking care of myself, and i encourage you to do the same!  i don't take our date nights for granted and really cherish and enjoy my toddler-less time with Sonny. felt like we were back in college with all this partying for a sec, oh boy!

but back to saturday morning- it began with maple almond butter banana burgers for Chiso and i.  fun to make, fun to eat.

he goes crazy for these things!  all flavors of Justin's nut butters work, especially the chocolate hazelnut and chocolate almond butter. yummers.

we followed up breakfast with a visit to the gym.  i got sweaty on the elliptical with some fat burning cardio, shot some hoops with Chiso, and we got up outta there.

you should know by now what we did next!!  it's a saturday ritual, come on now.  just a short trip this time though:

• sara lee 45 calories and delightful whole wheat bread
• unsweetened apple sauce
• fresh blackberries (on sale)
• fresh strawberries (on sale)
• sweet potatoes
• grapefruit
• bananas
• frozen tilapia
• wheat bran
• oat bran
• red bell peppers (on sale)
• Walden Farms pancake syrup

Q: how do i get started with cleaner eating?

A: very popular question as of late, but the answer is simple.  in the grocery store!!  buy and keep the right stuff (wholesome, fresh, natural, no-low processed foods)  in your fridge so you'll always be prepared to make nutritious, healthy meals.  check out my 'the right stuff' section for some of the brands and items i purchase and use daily.

we usually do the family thing on Sundays;  Sonny went to a house party recently and would not stop raving about the incredible slice of pizza he had eaten!  i needed to see what all the hype was about, so we made it  a date.

if you're a Houstonian, i'm sure you've either passed this place or been here yourself several times.  and hey, they are on Instagram too-  they commented on the pic i IG'ed earlier, how cool! check'em out: @starpizza

we ordered 1 slice of whole wheat cheese pizza for Chi and he went to TOWN on it.

i was impressed by the super wide range of toppings, and was relieved to see that you could order single slices instead of being forced into buying a whole pizza.  it's the little things.

i got a slice of whole wheat, thin crust, zucchini, grilled chicken, and pineapple with plenty of hot, melty, gooey, mozzarella cheese.  no words besides insanely delicious.

and then that monstrosity hit the table.  that is a WORK OF ART.

half salsa verde, half supreme deep. dish. pizza. :shock:  if you haven't been yet, i bet you're going now.  night!

le

1st lululemon product review!!

HOT french toast for Chi this morning, oat bran  banana pancakes for me!  and egg whites. you know the drill.

i didn't measure for the french toast, but i used whole wheat bread dipped in a mixture of egg whites, unsweetened vanilla almond milk, cinnamon, pure vanilla, and vanilla creme stevia.  i topped it with some Walden Farms pancake syrup. Chiso is still in love with bananas and eats a whole one for breakfast every morning, so he can lick his syrupy fingers all he wants since it's sugar-free!

for lunch, i got fancy with something i make at least 4 times a week cause it's so QUICK. and i need quick these days.

 egg whites, wild tuna, cucumbers, and tomato on some wheat toast with a dollop of guacamustard (avocado and coarse ground mustard whipped into a mousse) and sprinkled with some no-salt Mrs. Dash fiesta lime seasoning.  you don't have to make a tuna tower too, but it's FUN! right!?

 

i'm no trained chef, yall! yeah right!  yall better stop emailing me with those 'i can't do all that' messages!!! first off, you can, and second, who said you had to!? i do this for kicks cause it makes me happy. ok and to impress Sonny.  ultimately though, it also contributes to the fact that wholesome, healthy, nutritious food can taste as great as it looks.  presentation is important to me, but above all else, eat what's good for you, first.

SO, thank youuuuuu for your emails and questions!!!  i will continue to do my very best to respond in a timely manner, and even answer some of them in my posts.  how bout i do that right now!

Q: are you a PT (personal trainer)?

 A: no, guys! i'm a group fitness instructor!  a PT is something i've considered in the past and it's just not for me...'officially' anyway, lol!  i am certainly not opposed to the one-on-one thing, but the energy of a riled up group of athletes, the loud music, the microphone...yeah the combo of all that is what i live for.  i am in complete love with teaching classes for 24 Hour Fitness and Lifetime,  however, i do have intentions of teaching local classes (bootcamp, abs, TKB), in due time.

'WHAT DO WE WANT?! '

'GAMS!!!!'

'HOW DO WE GET'EM?!'

pop some squizats!

one of the many lower body exercises you can do for toned, strong, defined, glutes(butt), hamstrings(back of your legs), and quadriceps(front/top of your legs).

 TIPS:

• lift your toes in your shoes and press your heels into the floor
• have an actual seat- like you're about to sit in a chair
• keep your knees behind your toes even at the lowest point of your squat
• back flat, chest up, abs in, head up!
• your stance determines which part of the legs you work, so switch it up often to target and work more angles (narrow stance, shoulder width stance, wide stance)
• inhale down, exhale up
• if your knees cave in toward each other as you squat, the weight is too heavy. proper form first.  always.
• you can hold heavy dumbbells down to your sides, you can sit the dumbbells on your shoulders (my personal fave), use a weighted barbell across the meaty part of your shoulders, or use no weight at all!

 i am THRILLED to now be apart of lululemon's r & d (research and development) team, whoop, whoop!  i want to be apart of ALL THINGS LULU!!! no, this does not mean that i am employed by lululemon- it means that as an instructor, my feedback concerning lululemon products is valued and considered.  well i have A LOT of that to spare and share ;)

 before i get to new items, i'm gonna start my first product review with some things i wear constantly as you can prolly tell via Instagram!  i'm currently working on a new section on my blog that i will dedicate to *drum roll* product reviews! it'll be composed of healthy food products i eat and use in my own recipes, as well as fitness related gear that i wear, use, and support. sooooo, here we go:

lululemon grey and black Wunder Under Pant (WU's 2012) - 82.00$

• second-skin fit - feels like next to nothing, literally!
• four-way stretch
• designed for yoga, gym, to-and-fro, extremely versatile
• stylish!

• secret waist pocket (keys, cards, small items, etc.)
• wide soft waistband for comfort and eliminating muffin top

• light-weight, comfy, moveable, breathable fabric no matter what type of exercise you are doing
• the contours and embellishments contribute to a longer, leaner appearance <----my FAVE!

it never fails- every time i wear them out, people really dig the back of these pants, and i did too! which is what sold me on 'em.  and can i just say i take 'to-and-fro' to a whole new level.  gym or not, i slip them on and GO! highly recommended!

do you own a pair?

le

from the buffet with love

i am far from a girlie girl.....but i convinced myself to jump on the cornball bandwagon on v-day and make some heart-shaped strawberry banana pancakes.

topped with fat-free sugar-free cool whip and pink sprinkles.  it was, dare i say, kinda fun :shock:

in the middle of getting Sonny's meals together for day before he headed out, he snuck this guy on the counter while my back was turned.  stunned?  not even the word!  my HP died like 2 years ago and i have really needed that thing since i started blogging last year.  also, i wrote down my dream of becoming a well-known blogger just the day before cause Beyonce instructed her followers to do so on Instagram. lol.  coincidence? not at all.

 God will grant us the desires of our hearts on HIS terms and HIS time.  He promised!  be encouraged and know that He will take your hand and walk with you on your journey, and put the things and people you need in line to help you get there! i knew from the jump it would take a TON of commitment and time to establish this blog.  anything worth having is worth fighting for and i'm ready and willing to grind it out!

leading up to v-day, there was something that had been on my mind all week and i couldn't shake it.  i was asked to sub a class format that i had never taught before.  while i have used the 'sorry i don't teach that' excuse for a while now...i couldn't bring myself to pull that card this time. unless it's like cycling  or something..i shooole don't teach that, WHEW! LOL.  i forced myself to accept the challenge right then, but immediately afterwards, doubt, negative thoughts, and nervousness darn near CONSUMED me.

would the members not like my teaching style since i'm not the regular instructor?  would i mess up and forget some of my routine? would the members walk out? aaaaggghhh! SHUT UP!   i mean really!!!   i've been doing this for over 5 years now and can sit down and make up a routine within minutes.  what was i scared of?  the fear of the UNKNOWN.  i couldn't answer any of those questions and it was not my job to do so. my job was to be on my game and prepared to do my BEST.  control what you can and don't worry about the rest!  my faith was really tested, and through nerves and all, i wanted to teach this class to prove to myself that i could do it.

darn right it does.  it's how we GROW.  i put that mic on, took a deep breath, said my 60 billionth prayer, and let it go.  before i knew it, time had flown by, and class was fun as CRAP! i got positive reviews from the members and guess what? it's over and I LIVED.  'fear only becomes powerful when we give it power.' stop doubting yourself and your abilities when you know darn well what you are capable of.  usually when someone asks something of you, they already expect and believe you can do whatever it is...so prove them right!

Sonny and i headed to a late, intimate v-day dinner at a churrascaria type restaurant in the museum district.  i tried to take it easy and just hit the salad bar HARD.  when i have to teach a class the following morning, i don't like to go to bed feeling too full, cause i wake up feeling the same way sometimes and it's harder to get going.  also, my appetite takes a hike when i'm nervous about something.  does that happen to you?

plate #1- red and orange roasted red peppers, grilled egg-plant, smoked salmon, artichokes, grilled zucchini, roasted beets, carrots, and swiss cheese.

2nd plate- the only new things were the crab salad on the left, and the pearl couscous salad at the top. everything was fresh and delish!

my hubs, on the other hand, had no class to teach the next morning nor did he hold back. his competition diet will be starting soon and he went ALL OUT  that night, lol!

before,

after.  no wait,  he was just taking a break and went two more rounds after this. no kidding.

see?

when the meat men came around (look i don't remember what they were called) i stuck with 1 nice sized bacon wrapped chicken breast fillet.  oooh bacon can flavor SO WELL!

full, happy, and Chiso-less for the evening;)

 as we start this new week, remember ^THAT^!!

le