healthy living
Showing posts with label healthy living. Show all posts
Outdoor Kettle Bell Workout
1. Plank Row 20 seconds per arm
Weight over one arm extended on the box or bench, plank position from knees or toes and perform a single arm row, elbow coming in tight to the body. 
2. Extended arm Windmill 20 seconds per side
Feet shoulder distance apart, one leg pointed out slightly, extend arm overhead, sink into one side push hip out, and come back to standing straight. Photo is the end range of motion, for starting standing straight up with one arm extended overhead
3. Single leg Squat 20 seconds per side
Hold kettlebell or weight in front, sink into one leg come down until seated and push up to standing.
4. Squat to rotate and press 20 seconds per side
Sink into a squatted position, as you come up rotate off the one toe and turn to overhead press. A little bit like a golf swing in the way you twist off the back leg and rotate through torso.
5. Single Arm Swing (to snatch if you can) 20 seconds per arm
Ensure you're creating a hinge pattern, and pop through the hips without arching the lower back
6. Curtsy Lunge (dog optional) 20 seconds per leg
Sink into hip and bring leg behind and down, push off front leg to come back up to standing
Body Acceptance & Positivity
This is something I have struggled (struggle) with on and off for my whole damn life. I think it's something all women struggle with. I think it's bullshit that we grow up feeling bad about our bodies and all the ways in which they seem imperfect. I myself, am a perfectionist but long ago realized that perfectionism in relation to my physical appearance is actually the worst thing for my mental health and happiness. I still have bad days, who doesn't! But the fact is, I try my hardest to channel that inner voice that says I'm not enough of a or b and focus on all the amazing things my body can do. My body can run! My body can lift! My body can get me around easily!
1. Stop comparing yourself to others (or even past versions of yourself). I'm so bad for comparing myself to myself, maybe it's pre injury or my running time, but it still isn't helpful.
2. Unfollow accounts on social media that make you feel bad. Those individuals posting pictures of their 6 packs every 5 minute don't really bring any value to the conversation for myself personally and therefore I don't want to see it. If someone is posting instructional video, interesting exercises, bodies in motion, cool! But people who just gratuitously post pictures of themselves flexing are not what I want to see.
3. Try to be aware of the language you use in regards to how you talk about your body. You wouldn't tell your friend she had a huge ass, or gross muffin top, why the hell would you say that to yourself?
4. Buddy system. Find a friend, a lover, a partner in crime to talk to about this stuff, someone who can (gently) suggest when you're perhaps being a bit too hard on yourself. Darcy has been a great help when I'm being negative and don't even realize, it helps me reset my external and internal dialogue.
5. Focus on internal goals, not external ones. In the gym, in life etc, make your goals things like "I want to lift xlbs on this exercise, or increase my reps, increase my mobility" instead of dropping weight.
Tips to decrease your bloat
2. Cut all white flours. I know, baked goods are delicious and so is pasta, but since white flour is so quickly turned into sugar it can quickly leave you feeling hungry again.In addition, many people have gut sensitivity to these white flour. If you make the switch to brown rice, whole wheat pasta, whole wheat flour this can help you feel full longer as well as reduce some symptoms of gut sensitivity.
3. Eat more raw fruit and veg. Some veggies lose their nutritional value once you heat them up, so it's important to get lots of raw veg in your diet. This form of roughage also helps move things along, digestively.
4. Keep a food diary, figure out what sets you off! I did this for a month and was surprised to learn that egg yolks are a no go for me, some kinds of hummus, caffeine in the afternoon and a few other things makes me really bloated and gives me some gut issues. Makes it pretty easy to feel better when you know exactly what to avoid.
5. Cut the refined sugars. I'm pretty sure this isn't a surprise to anyone.
6. Add some digestive enzymes and ginger tea into the mix. Kefir, and kambucha are also two things that help aid in digestion. I have been using a combination of these on a regular basis and they help keep my gut much calmer. No one want's a gassy personal trainer...
I spent 6 weeks with no alcohol, reducing my starches, and not eating refined sugar and honestly I felt so much better. I slept better, my clothes started to fit better, and while I don't weigh myself regularly Darcy even commented that certain areas seemed to have leaned out. Win-win, I suggest mapping out a 4-6 week period to try these changes and give it the full time to see how it goes.
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