Kettle Bell Circuit
This past weekend was Canadian Thanksgiving and if yours was anything like mine, you need a good workout. So grab a couple Kettle Bells and perform the following circuit 4-5x to work the whole body and get back to moving after that Turkey Coma
1. Kettle Bell Swing 12x
Ensure feet shoulder distance apart, bring KB between legs hinging the body, engage the glutes and press hips forward. Be sore to not overextend your back, you should be back into a standing position and be able to swing back down into starting position using just glutes and legs.
2. KB Reverse Lunge 12x per side
Have KB balanced on outside of wrist, in the hand of the leg you will be stepping back with. Step back and then come back up to standing position.
3. Balance KB Row 12x per side
Put all the weight into one leg, extend other leg back, ensure hips are kept level and retract scapula back staying balanced.
4. KB 1 arm extended side bend 12x per side
Kneeling with left knee on ground, extend right hand overhead with KB. Keep this arm straight as you bend into left side pushing hip out and then contracting back to straight. You should feel this in the extended arm as well as the obliques,
5. Side lunge to balance press 12x per side
Have KB in hand opposite of the side you`re lunging too. Step out to side, bring KB towards to the lunged leg, push off the leg to come back to center, balance on 1 leg and press KB overhead. Ensure core is tight while pressing overhead.
6. Sumo Squat jumps 12x
Have feet wider than shoulder distance, head up, chest up, bum low. Grab KB with both hands and push throw the legs until you are jumping.
Recipe: Beef Basil
Spicy basil beef is one of my favourite comfort foods, it's spicy, delicious and healthy! At least it's healthy when it's homemade, I've made several recipes and this seems to be the one I always come back to. Probably because it's the quickest and you can change the flavors depending on the veggies or whether you have it with rice or noodle.
Ingredients:
1 package fresh basil
2 whole peppers
1/2 an onion
1/2 lb beef
3 cloves garlic
2 T hoisin sauce
Chili flakes to taste, I like mine spicy so I did 3 T
Optional Veg: Mushrooms, shredded carrots. I usually add these in, but I was clearing out what I had left
Directions;
1. Add 1 T olive oil to pan, mix in crushed garlic cloves once they've become fragrant add in chili peppers, hoisin sauce.
2. Add in sliced peppers, onions, once they start to soften add in beef strips
3. Cover, when almost cooked add in basil
4. Serve on brown rice or rice noodles
Nude and Neutral
Outfit: Dress-F21, Jacket-Dynamite, Shoes-Spring, Necklace-Miss Boss, Purse-Via Over My Styled Body, Watch-Michael Kors, Ring-The Bay
This dress is the perfect piece to transition my summer obsession of blush tones to autumn. It's a bit darker than the summer blushes I had. It's interesting that as I get older my tastes in clothing has changed a bit. I used to be all about the fit and flare silhouette's and now I've embraced more loose fitting options. I like it, but I'm still iffy about it on a muscular frame such as mine. What's your feedback, are we yay or nay for loose fits? Do I somehow look like a lineback in a dress?
Whatever it is I love this dress for the colour and I loved the way it looked with this leather jacket for a night out. Also, with the looser fit, I like that it's a bit on the shorter side, it'll make it nice to wear with tights and higher boots this winter.This blazer feels like it always adds a finishing touch when I pair it with things. It's nice to have a few jackets or pieces that just make you feel polished or finish a look. I need more in my life
xoJenna
IT Band Syndrome
1. Friction roll the IT band. SO remember when I said you're not supposed to actually roll when you foam roll? Well that applies to any muscle, the IT band is not actually muscle but a ligament and need to be actually rolled to be released. SORRY.
2. Release glute med and TFL, using a trigger ball works best on these guys. For these ones we like to keep pressure for 30-60s until they release
3. Strengthen glute med and TFL.
Exercises:
Clam shells: Lay on your sides bring your knees in so they make a 90 degree angle, keep feet together and open knees. Repeat 10-12x each side for 2-3 sets
Laying leg abduction: Like Jane Fonda, rotate foot so it's facing towards the floor, ensure hips are stacked, lift leg up slow and controlled. Repeat 10-12x each side for 2-3 sets
Touch downs: Not like in football. Find a small box or even a step on your stairs should work to start off. Once you get better can advance to higher steps. Start on the box, ensure hips are level, bring one heel down to floor slowly, touch heel to floor and using foot on box push back up. Hips should stay level the whole time! This is a slow and controlled movement and you should not be pushing off with the foot touching the floor. Repeat 10-12x per side 2-3sets
Banded side shuffles: Come to a slight squat position with knees bent, have band around just above knees, take step to the side with right leg, bring left leg to meet right leg, not dragging foot along ground. Shuffle 10-12 steps one way they go back the other way, 2-3 sets.
Now if you feel these in your external hips (aka side butt) then you're doing them right! These can be added in to any workout routine for warm up.
Fall Neons
Outfit: Sweater-Jcrew via Over My Styled Body, Jeans- Zara, Purse-Via Over My Styled Body, Necklace-Miss Boss, Ring-The bay, Shoes-Spring, Watch-Michael Kors
There will always be a piece of me that is super drawn to very bright, loud pieces. I do love me some neutrals and they always go well together but every now and then you need a POP. This sweater is filling a void in my fall and winter wardrobe that I didn't know I needed. Majority of my fall sweaters are dark and heavy. But this is so light and bright, I can see myself getting plenty of use of this one.
Also, these new booties are the best because they go with absolutely everything! They're the perfect height not too crazy tall and are incredibly comfortable. I spend my day in runners, so me saying a heel is comfortable means it is.
xo Happy Weekend
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