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Posts tagged “Kettlebell

Beginners Fitness: Medicine Balls

Welcome to the third week of the Spring 2013 Beginners Fitness series!

You can catch up on Beginners Fitness & Beginners Fitness: All About Kettlebells, or some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.

Another one of my favorite pieces of equipment at the gym are medicine balls – They’re versatile and since they can be used to work so many different muscle groups you can put together an entire workout using them.

MedicineBalls

{Inspiration Pinterest Board}

Workouts:

If you’re starting a workout regime for the first time and consider yourself to be a beginner than you need to be sure to ease into a new exercise routine – Start with one workout a week plus walking, then two, and so forth.

Choosing your weight is one of the most important parts of a medicine ball workout – You want to be tired by the end of each set so don’t start with the heaviest weight you can pick up. You can also change weights for different moves – For example using a heavier ball for squats and a lighter one for core exercises.

[1.] Day One:

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

*Reading Materials – Medicine Ball Workout from Mark’s Daily Apple

MedicineBallInspiration

{Inspiration Pinterest Board}

[2.] Day Two: Core Core Core!

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – Increase Your Strength and Athleticism with Medicine Ball Training

Nutrition:

In the past two posts we’ve talked about healthy eating, how to replace unhealthy snacks with more nutrition options, and I suggested cooking as an alternative to eating out. Today I want to talk a little about fueling your workout – What you eat before a workout gives you energy and keeps your body hydrated & nourished while you put stress on it.

These are interesting articles and while they both highlight the importance of properly fueling your workouts they aren’t identical in their recommendations. Each body is different and it’s going to take some trial and error to find the perfect workout fuel for your body!

WorkoutFuel

Homework:

Rest days and stretching and/or foam rolling are an important part of working out. If you have the stamina to workout 7 days a week that’s admirable – But don’t! By not giving your body time to heal and rest you’re undoing all of your hard work. Check out The No Meat Athlete’s rolling tutorial to get you started – Foam Rolling.

Having a busy Spring? That’s no excuse to skip your workouts! You can easily do body weight circuits featuring moves like push-ups, squats, and sit-ups from a hotel room or utilize the hotel pool or drop-in deals for gyms & studios. Bonus? Getting in a workout  after a flight can help you fight jetlag! Read Mod City Mag’s Working Out While Traveling to give you some tips & suggestions for your next trip.

Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.

If you want more MCLV you can find me on these platforms:


Beginners Fitness: Kettlebells

Welcome to Week II of the new Spring 2013 Beginners Fitness series!

You can catch up on Beginners Fitness Week I or enjoy some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle & {Guest Post} Interview With A Trainer.

BeginnersFitnessKettlebells

{Inspiration Pinterest Board}

Workouts:

Since this is just Week Two of this new fitness regime we’re going to keep the total number of workouts at two for another week – You want to ease into any changes in your activity level to avoid injuries or overworking yourself. If you feel like you’re ready to go beyond two, feel free to add one of the workouts from last week’s list – Beginners Fitness.

A great piece of gym equipment that I highly recommend is the kettlebell. It’s a very versatile piece since you can use them in a gym setting or at home/outside. Definitely a good investment.

[1.] Day One:

Warm Up: 5 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

  • Kettlebell Swings {Kettlebells Workouts’s Teaching Points for The Kettlebell Swing} Three rounds of 10-15 swings – #1 thing to keep in mind is your form & to be careful of your back!!!
  • Goblet Squats {Men’s Health’s Goblet Squats} Three rounds of 10-15 squats

Warm Down: 5-10 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – 22 Kick Ass Kettlebell Exercises from Greatist.com

Monday

{Inspiration Pinterest Board}

[2.] Day Two: {Longer Workout}

Warm Up: 10 minutes of walking or light cardio

Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – Total Body Toning With Kettlebells from Women’s Health

Nutrition:

In the last post I suggested that you try cutting some of the processed foods out of your diet and cooking more, were you able to give that a try? Changing your routine and breaking habits is one of the hardest things that you can do, but knowing that you’re making strides towards improving your health and increasing your life expectancy should help motivate you.

Larabars

Here are a few more snack alternatives to not only help you GET COOKING, but also so that you can still enjoy some tasty snacks without reaching for processed or sugary store-bought treats:

  • I crave salty foods, especially when I’m under stress, so these Oven Fries from The Wannabe Chef are the perfect thing to reach for. Bonus points for using a sweet potato!
  • Do you crave a sweet treat in the afternoons? Give these Homemade Chocolate Chip Cookie Dough Larabars from OhSheGlows a try next time you get peckish. You can also freeze them and then you’ll have a great treat whenever you want it!

Homework:

We talked about stress last time – Now that you’re aware of how important controlling stress is for your health, what are you doing to help combat it? Yoga is a much-loved stress reducer, but if you’re not up for a class there are still some moves that you can try out at home – Om Alone: At-Home Yoga Workout.

One of the best things that you can do for your health and one of the most powerful daily changes you can make is adding walking to your life. Check out this post on the benefits of walking {Guest Post: Low-Intensity Fasted Cardio} and this piece from Prevention Magazine – News Pulse: What A Simple Walk Can Do.

Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.

Want more Moi Contre La Vie? You can find me on these platforms: