15 Minute Kettlebell Crossfit Workout

Crossfit has become to have something of a cult following.  Typically, you are given 3-4 tough exercises in a row to do.  It counts as one set when you complete the exercises back to back to back to back with no rest in between.  You have to complete as many sets as you can in a given time period, usually 15-20 minutes.  Crossfit athletes are known as some of the toughest, most intense, in shape athletes around by putting their bodies through grueling exercises with no rest.  Fifteen minutes may not sound like a tough workout, but by combining cardio and a hardcore non-stop workout your body will be screaming (or that may be you screaming) to stop by the end.  For this workout, all you need is 1 kettlebell.  Use a weight you think is appropriate for you.   

Directions: Do this workout 3 times a week resting a day in between each session.  Do all of the exercises in a row without any rest in between.  That counts as one set.  Do as many sets as you can in 15 minutes.  Rest no more than 30 seconds between sets.  Eventually work up to not resting at all.  Descriptions of exercises are at the end.

10 Kettlebell Sumo Squats
10 1 Arm Kettlebell Bent Over Rows
10 Kettlebell Deadlifts
10 Kettlebell Close Grip Pushups
10 Kettlebell Swings

Five exercises seems easy enough.... think again!  This will be one workout you'll hate to do but feel like a million buck after it's all said and done.  It's a muscle bulding cardio workout that will shock your body into looking great!

Until tomorrow, spend Everyday Living Fit!

Kettlebell Sumo Squats - Grab a kettlebell with both hands and hold it in between your legs. Squat down, touch the kettlebell to the ground and extend back up.
1 Arm Kettlebell Row - Hold a kettlebell with one hand and bend over at your waist.  Row the weight up to your stomach, pulling your elbow as far back as you can while pinching your back.  Do 5 then switch hands.
Kettlebell Deadlift - Grab the kettlebell with two hands. Bend your knees just a tiny bit and keep them this way for the entire lift.  Bend over at the waist and touch the kettlebell to the ground.  Extend back up.  Do not bend your knees a lot to reach down, it's almost like you're stretching the backs of your legs.
Kettlebell Close Grip Pushups - Put the kettlebell on it's side on the ground.  Get in a pushup position and put both hands on the kettlebell.  Do 10 pushups.  You may need to put your knees on the ground to help make it easier.
Kettlebell Swings - Grab the kettlebell with 2 hands, squat down and on the way back up swing the kettlebell out in front of you until it's just above your head.  That's one.  Keep your elbows bent just a little bit for the whole lift. 

http://www.coreexercisestudio.com

No More Excuses!

Today's motivation is simple: NO MORE EXCUSES!!!! Too many times have we said "I'm too tired" or "I don't have time" or "That chocolate just looks too good!".  It's time to throw the excuses out the window and get serious about being fit.  From finding time to work out to having the time and motivation to eat healthy, here's your new No Excuses guide to living the healthy life that you want to live. 

Excuse #1 - I Don't Have Time To Work Out: Yes you do!  Make the time!  You may have to miss tonight's episode of the Bachelor or your favorite NHL team's game, but that's what it's going to take to get you into shape!  Get up 45 minutes earlier in the morning if you need to workout before work.  Tired? Go to bed 45 minutes earlier.  There is no excuse for not working out.

Excuse #2 - I Can't Pass Up on Chocolate:  Does that chocolate look good? Heck yes it does!  But you know what won't look good? Well you sure won't think you look good after eating all that junk food and not being strict on your diet.  Think about that next time you reach for the junk food drawer.  There is no excuse for not being strict on your diet!

Excuse #3 - I Don't Have Time to Make A Healthy Dinner: It doesn't take long to throw some chicken on the grill and chop up a salad.  It'll probably take you less time to do that then to stop at a fast food joint on your way home.  Stopping is more convenient, but give the extra effort and make something.  You can also pre-make you meals.  The night before make everything up so that you'll just have to throw it in the oven after work the next day.  The last option is simple scrambled eggs or a turkey sandwich.  Both are easy and take less than 5 minutes.  There is no excuse for not having time to make healthy food!

Excuse #4: I'm Too Tired: Go to bed earlier.  Enough said.  There's nothing that happens past 9:00 pm that you need to stay up for.  DVR your shows or watch them online on the stations websites.  There are absolutely no excuses for being too tired to workout or eat healthy.

Excuse #5: I'm Running Too Late For Breakfast:  Wake up 10 minutes earlier.  Still no time?  You're doing something wrong.  At the very least grab a piece of fruit and a yogurt, a granola bar and fruit or drink a protein shake and have a piece of fruit.  Those take less than 30 seconds to gather before you walk out the door.  Eat them in your car or when you get to work.  Better yet, find 3 minutes to whip together the Blueberry Power Blast Smoothie under the 'Recipes' tab at the top.  Breakfast is the most important meal of the day so find the time to eat something.  There is no excuse for not eating breakfast!

Every time you think of an excuse for not working out or eating healthy, throw it out!  Your new motto: No Excuses! Toughen up on yourself a little bit and you'll finally begin to see the results that you want. 

Until tomorrow, spend Everyday Living Fit!

Image Source: http://www.fat2fitradio.com

3 Week Full Body Workout!

Spring is coming quickly!  Pretty soon the snow will be melted, you'll open up the windows and it'll be time for shorts and t-shirts.  Everyone wants to feel comfortable when the summer clothes come out.  Here's a perfect full body workout for EVERYONE that will get you  more than ready for spring! 

Directions: Do this workout 3 days a week with a day of rest in between each workout.  Exercise explanations in "30 Minute Leg Blast" and "Build a Bullet Proof Chest" under the Workout tab and also at the bottom.   

Workout

3 x 12 Jumping Lunges SUPERSET Bodyweight Squats

3 x 12 Bosu Ball Straight Leg Dead Lifts SUPERSET Lying Fitness Ball Leg Curls

3 x 12 Standing Calf Raises SUPERSET 3 x 60 seconds Fitness Ball Planks

3 x 12 Bosu Ball Push Ups SUPERSET Fitness Ball Back Flies

3 x 12 Dumbbell Bicep Curls-to-Shoulder Press SUPERSET Behind the Head Tricep Extension

3 x 12 Lat Pull Down SUPERSET Standing Lat Pull Through

3 x 15 Fitness Ball Crunches SUPERSET Side Planks

3 x 15 Lying Twisting Hip Raises 

Good luck and enjoy!  In no time you'll be ready for spring!

Until tomorrow, spend Everyday Living Fit!

Exercise Explanations

Dumbbell Bicep Curl-to-Shoulder Press:  Sit on a bench with a pair of dumbbells.  Do a bicep curl, then at the top of the curl switch into a shoulder press.  Lower and repeat.

Lat Pull Throughs: After you complete the lat pull downs with the cable lat pull downs, drop to a lower weight.  While standing up and keeping your elbows bent at a 45 degree angle you're going to pull the weight down and pull your elbows through your back and pinch your back together.

Lying Twisting Hip Raises: Lie flat on your back with your legs pointed towards the ceiling.  Raise your hips towards the ceiling.  While doing so twist your hips like a corkscrew.  On the next rep twist the other way.

Image Source: http://www.exercise.com/                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       

English Muffin Breakfast Pizza

The only thing that's better than pizza for dinner is pizza for breakfast.  Of course, this recipe has one up on even pizza for breakfast.  Here's a healthy breakfast pizza recipe that everyone can appreciate.

Ingredients

2 Whole Wheat English Muffins cut in half
1 whole egg
2 egg whites
1/4 cup chopped green peppers
1/4 cup chopped red peppers
1/4 cup chopped mushrooms
1/4 cup low fat shredded cheese
2 tbs. low fat cream cheese

Directions

1 - Preheat oven to 350 degrees and put the English Muffins in the toaster.
2 - Chop the peppers and mushrooms.
3 - Scramble the eggs and cook them with the peppers and mushrooms together.
4 - Once it's all done cooking, spread an equal amount of cream cheese on each half of the English Muffins.
5 - Put an equal amount of eggs, peppers and mushrooms on each English Muffin and then sprinkle cheese on top of each one.
6 - Bake in the oven for 3-5 minutes or until the cheese melts.

This is a quick and easy recipe that's not only delicious, but it's also completely healthy!  Enjoy!

Until tomorrow, spend Everyday Living Fit!

Image Source: http://www.wikikitchen.net

30 Minute Leg Blast Workout



Working out your legs can be a pain (literally and figuratively) but you have to work them.  You don't want to look like you're about to snap the twigs your standing on at any given point in time. You want to look like you have an equal balance of muscle throughout your whole body.  Here is a quick 30 minute leg blast workout for EVERYONE that I guarantee will have your lower body looking like an Olympian.

Directions:  Perform this workout twice a week with 3-4 days of rest in between.  Exercise explanations follow at the bottom. 

3 x 20 Jumping Lunges SUPERSET 3 x 10 Bodyweight Squats
3 x 12 Bosu Ball Straight Leg Dead Lifts SUPERSET 3 x 12 Fitness Ball Leg Curls
3 x 10 Bosu Ball Squats SUPERSET 3 x 10 Lunges
4 x 15 Standing Calf Raises SUPERSET 4 x 15 Machine Calf Raises

You'll be done in a half an hour but you're legs will be screaming for mercy at the end!

Good luck!  Until tomorrow, spend Everyday Living Fit!

Exercise Instructions

Superset: Do one exercise then immediately do the next with no rest in between.
Jumping Lunges: Go down into a lunge.  On the way up jump at the top and switch legs.  You'll stay in one spot and the exercise should be one smooth motion.
Bodyweight Squats: Squats with no weights at all.  Just squat down until your legs are at a 90 degree angle and then stand back up.
Bosu Ball Straight Leg Dead Lifts: Stand on a Bosu Ball (half ball, half plastic platform) and grab some light dumbbells.  While hardly bending your legs, bend over at your waist until your upper body is at a 90 degree angle with the ground.  Pull with the back of your legs to stand back up and squeeze at the top.
Fitness Ball Leg Curls: Lay flat on your back with your calves resting on a fitness ball (big ball people use for crunches).  Press your pelvis towards the ceiling and hold in that position for the entire exercise so that your body is in a straight line.  Curl your feet in towards your but, squeeze, and then extend back out.
Bosu Ball Squat: Check Balance Ball Squats under the 'Workouts' tab at the top.

Image Source: http://www.bodyweightworkout.com