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Written by Mary Ellen Coffey Do you know how when you practice something a lot you get really good at it? And then you don't do it for awhile, and then start doing it again, and you're kind of not so good at it anymore? But, even though you're just a little bit not as good it still felt wonderful, and you know that once you start practicing regularly you'll get really good at it again? Kettlebell Turkish Get Ups today. Warm up with mobility and dynamic movement Workout: 5R 5L Get ups w/ 12kg 5R 5L Get ups w/14kg 20 Get ups total Six sets of Presses 3R 3L/2R 2L w/10kg Six sets of six Goblet Squats w/16kg Stretch and done! 
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Written by Mary Ellen Coffey I've been enjoying this workout a lot lately, and I haven't had any problems with motivation, simply because I like it. I like running intervals on the treadmill, and I love kettlebell swings, so I put them together in one workout. This is taken from a blog post I wrote last week: "It's important to have an exercise routine you find enjoyable, so you'll be more likely to stick with it. I'm a big fan of kettlebell workouts, for the reason that it is an effective, efficient, and fun way for me to exercise. But, I enjoy training with kettlebells, and I don't think of it as exercise, but more as an interest, or even a hobby. We all need a workout routine in our lives that we take pleasure in, and keeps us fit both physically and psychologically." Workout: Treadmill - 15 minutes 3 min warm up 1 min run 3% incline - 5.4 mph 1 min run 4% incline - 5.4 mph 1 min run 5% incline - 5.4 mph 1 min walk 1% incline - 2.8 mph Repeat two more times Kettlebell Swings on-the-minute for 10 minutes: 20 swings otm w/20 kg - 5 minutes 10 swings otm w/24 kg - 5 minutes 150 total swings 20R 20L band one-arm chest presses in lunge position 15 band pull aparts 15R 15L pallof presses Repeat three times Stretch and done  Written by Mary Ellen Coffey Challenge yourself by doing an incline walk on the treadmill. Start with a comfortable walking pace and see how far into the inclines you can go before you have to lower your pace a little. For example if you start with a 4.2 miles per hour pace by the time you get to 7% or 8% incline you may have to lower the pace to 4.0 as you continue on to 12% incline. Challenge yourself to stay at your starting pace as long as you can. Workout: 3 minute warm up at 0% - 3 minutes increase 1% incline every minute to 12% - 12 minutes then decrease incline 1% every minute back down - 12 minutes 3 minute cool down at 0% - 3 minutes 30 minutes total Stretch and done! Good times!  Written by Mary Ellen Coffey It's that time of year again when we all have too much to do, and too many places to go. And if you don't have a fitness plan already in place, and that habit established, it's almost certain the dreaded holiday weight gain is right behind you. Nobody wants to gain weight during the holidays, but many of us do just that. Easy answer is you need to figure out a way to eat less, and exercise more. Yes, I just said that. 1) The more you gain the more you have to lose Gaining a little weight every year leaves you with more weight to lose. Your goal is to keep yourself at a healthy weight, and if you're not currently at a healthy weight than your goal is to not gain any extra weight, and then focus on losing weight. As you approach this holiday season enjoy the festivities, but make it a point to eat a little less than usual at each meal because even one small change adds up to a lot. 2) The more you exercise the better you feel both physically and psychologically Whatever you eat during this holiday season will digest better if you're active which contributes to you feeling much better overall physically, and studies show that physical activity improves your mood which contributes to you feeling much happier in general. It's important to have an exercise routine you find enjoyable, so you'll be more likely to stick with it. I'm a big fan of kettlebell workouts, for the reason that it is an effective, efficient, and fun way for me to exercise. But, I enjoy training with kettlebells, and I don't think of it as exercise, but more as an interest, or even a hobby. We all need a workout routine in our lives that we take pleasure in, and keeps us fit both physically and psychologically. If you're presently exercising then stay on course and remain consistent, and if you're not exercising regularly at this time then focus on starting some kind of exercise routine now even if it's just walking most days of the week. Finding a balance between life's pressures and keeping yourself healthy during this holiday season gives you a better chance of preventing any unnecessary weight gain. Enjoy the season, but don't let the holidays weigh you down!  |
