Okay- You all need to look at this total calories. I ate 939 calories today & drank alot of water. 939 calories. Ask me if I felt hungry at all today? NO. NOT AT ALL.
I learned about the nutrients in most foods from June to December 2018, by losing 35 pounds. I used that knowledge today to eat the right foods or come close. So, if eating 939 calories and feeling full as hell sounds weird, it feels weirder to me, so Im continuing the Keto Journey Im on. Lets see where it goes....😊
LEGS LEGS LEGS! Today was leg day. ALSO, guess who is now offering personal training sessions?!? THIS GIRL 💁🏽♀️ I have partnered with @legitfit_fitness and if you are interested let me know 😃 Here is todays workout.
•Squats: 4 sets of 12
•Walking Side Shuffles : 4 sets
•Side Step Ups: 3 sets of 10 on each leg
•Side to Side Kettlebell Swings: 3 sets of 10 on each leg
•Single Leg Calf Raises: 3 sets of 10 on each leg
I hope y’all like the workout. If you have any questions or want to see anything in particular comment 👇🏽
We have exciting group fitness news!! Starting TOMORROW the 8:30 class will be a kettlebell/medicine ball fusion, "'Bells & Balls," and Thursday evenings at 5:45 we will be offering SMART Strength. This class is founded on the 5 Pillars of strength training and is designed to teach you HOW to do strength training exercises, WHY those exercises are important,, and see MEASURABLE improvement over the course of a month. You can train your body AND mind!! B & B is a fun power-based class like no other. You'll learn how to do kettlebell exercises and the medicine balls make the workout so much fun! See you tomorrow--the classes are so different you can do both! #trainsmarter#2019goals#bhamfitness#kettlebellworkout#medicineballworkout#smartstrength
Some kettle bell action 💥 ‘
Do you ever get bored of your workouts?
When you do how do you get yourself motivated again?
Try incorporating different workouts/movements/exercises/etc. and see what happens 💡 ‘
New things keep me motivated and work on different parts of my body that I have not targeted as much before 💪🏻
Your body is capable of many things so why not give it a shot?
Let me know if this was helpful! 🙌🏻👍🏻
1 18134 minutes ago
The windmill. A beautiful movement that offers shoulder stability, t-spine mobility and hip hinge movement. Its also great for adding load and getting strong! (If you own the movement)
Benefits and how to do Kettlebell swings
All hail the kettlebell swing!
The kettlebell swing is the most widely known kettlebell movement because of its versatility and ability to quickly get the heart rate up
It's an incredible total-body movement that builds strength while also requiring power, speed, and balance
The swing mainly targets the muscles of the core, including your hips, glutes, and hamstrings, and the upper body, including your shoulders and lats
How to Do a Kettlebell Swing
A. Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of toes. Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettlebell handle with both hands.
B. To initiate the swing, inhale and hike the kettlebell back and up between legs. (Your legs will slightly straighten in this position.)
C. Powering through the hips, exhale and quickly stand up and swing the kettlebell forward up to eye level. At the top of the movement, the core and glutes should visibly contract.
D. Drive the kettlebell back down and up underneath you and repeat. When you're done, pause slightly at the bottom of the swing and place the kettlebell back on the ground in front of you.
SIDE PRESS ⬆️ Who doesn’t love a good ol’ press! There are scores of pressing movements (bench press, bar dips, push-up, military press etc), but the old timer SIDE PRESS deserves a renaissance!
When performed with good form and low reps (for real strength training), the side press is a winner because it:
1. requires full body activation, giving you a great engagement of the obliques and stabilising muscles of the midsection,
2. places the shoulder in external rotation which enhances safety and strengthens the rotator cuff muscles, and
3. encourages the use of the lats (the armpit muscles!) to stabilise the shoulder joint, a measure that greatly increases training safety and longevity.
So says the master #paveltsatsouline. So listen up!
If you’re plucky enough to train with the side press, enjoy these tips:
1. think about pushing yourself away from the weight!
2. leaning sideways is the key, and
3. twisting and leaning back are 100% NO-NOs.
What physical practices would you incorporate into your ideal week? Comment below! Mine would include ballet class, Ashtanga yoga, Kundalini yoga, modern dance class, powerlifting, kettlebells, and walks outside! I’ve managed walks, weights, Ashtanga, and ballet in the last 4 days. Woot✨🔥
🔥🔥Hitting you with a sweatyyyyy booty circuit today that can be done at home. All you need is a kettlebell.
1️⃣ a) Kettlebell Swings: 30 seconds
b) Squat + Pulse: 30 seconds
2️⃣ a) Kettlebell Swings: 30 seconds
b) Alternating Jumping Lunges: 30 seconds
3️⃣ a) Kettlebell Swings: 30 seconds
b) Jump Squats: 30 seconds (ignore the video, idk why I said jumping lunges 🤦🏻♀️)
4️⃣ a) Kettlebell Swings: 30 seconds
b) Pulsing Lunges: 30 seconds/leg
➡️Perform 1-4 one right after the other. Rest for 2 minutes then repeat again for a total of 4x.
✅Double tap & bookmark for whenever you need to get in a quick sweat 💦
🎵Camila Cabello | Crying in the Club | Sprectrumik Trap Remix
Set from @neuapparel#homeworkout#hiitworkout#beginnerworkout#fatburningworkout#kettlebellworkout#naomikongfitness
✖️20 mins KB BODY BLITZ 🌪
lots of dynamic & compound movements in this circuit so many muscle groups r worked @ once. Circuit has 3 rounds: rounds 1 & 2 are single arm & round 3 uses both.
There’s plenty of core work built in every exercise so make sure to keep it tight 2 execute every rep. Here we goooo👇
🚥ROUND 1: KB in L hand
🚥ROUND 2: KB in R hand
1️⃣ single arm swings
2️⃣ forward to reverse lunges (front/back = 1)
*keep elbow tucked tight to body! Workin on this myself
3️⃣ rack n holds: drop hips just a few inches then spring back up, curling KB using biceps. Slow n controlled
🚧Weight rises just off to the side of face so be mindful! use lighter KB until comfortable w form
🚥ROUND 3: both arms
1️⃣ alternating KB swings
2️⃣ KB 360s: resist swaying, keep body stiff 10L/10R
3️⃣ KB deadlift: KB starts on ground in line w ankles, push hips back then break @ the knees to pick it up. Gaze should be slightly upwards & shoulder blades down n back throughout
⏯ 3 exercises back to back, 10 reps each. Rest 30s then move on to next round.
🔁 Repeat until you’ve done the entire circuit 3x. Try to work thru it unbroken, w no more than 30s rest between rounds. Keep ur HR up!
⌚️20 mins total
🐬 holding ur arm out when doing offset KB exercises helps w balance n core stability
🦋leggings are from @eqnxmvt.co 💙
sandy10 gets ya 10% off, they feel like a 2nd skin and absolutely squat proof ☁️☺️x
KETTLEBELL ONLY BOOTY WORKOUT🍑 Sunday motivation for the new week?! I’m hereeee to help💃🏼 So grab yourself a hella cute workout outfit and a kettlebell and you’re good to go💪🏻
Exercises: 🍑🌟4 SETS - 12 REPS🌟🍑
1️⃣ Bulgarian split squat - The burn from these🔥🔥🔥 Remember to squeeze your 🍑🔥
2️⃣ Deep bench sumo squat - I love adding these in for a variety💃🏼
3️⃣ Side lunge
4️⃣ Glute bridge - Squeezzeeeeee🔥🍑
Go and grow that bootyyyy & save this💫⭐️🌟