-
Full Body Kettlebell Workout
Hey Everyone!
Today, I am sharing a full body kettlebell workout. It is great when you are looking to work out all of the muscle groups. I like to do it during the week in between my specific muscle group workouts. It’s great to get some cardio in as well. This workout can help you tone your whole body.
I do three sets of the following:
Kettlebell Swings 10 Reps
Kettlebell Halos 10 Reps (Each Side)
Kettlebell Single-Arm Clean and Press 10 Reps (Each Side)
Kettlebell Plank Pull Through 10 Reps
Kettlebell Russian Twists 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. I like to use 15-30 pounds while doing these exercises.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
You May Also Like
Quick HIIT Treadmill Workout
-
It’s Okay to Ask For Help
Hey Everyone!
Today, I am going to talk to you about why it is okay to ask for help. I know a lot of us want to be independent and do things on our own but we can’t do everything. I’ve been there trying to do everything and a lot of the time I get very overwhelmed. I may even start to resent the task I am trying to complete or the people around me that don’t know that I need help.
Why is it so taboo to ask for help? Is it because we think that people will think less of us? Could it be that we are afraid the person we ask will say no? Maybe, we don’t want to give up control? Is it because we expect those around us to know when we need help without asking for it?
Well I am here to tell you that getting those ideas out of your head will only help you to be more successful and happy in the long run. Who cares if the person says no? If you didn’t ask then the answer was always no. They may even say yes and help you out significantly. Giving up control is healthy, we should delegate the things that we can when we can. We can’t expect people around us to know when we need help. They have their own things going on. They may also be needing help without you knowing it.
So what are some examples of times I have recently asked for help?
- When I was out of town but still need my side hustle to continue.
- This last summer, Shane and I were gone for an extended vacation in Europe. I really needed to keep my side hustle income coming in, so I asked my mom if she could stop by my house once every three days to keep everything running smoothly.
- When there was something I don’t know how to do
- I just started a new job in July and I don’t know how to do all the tasks which my job requires of me. It is okay to ask for help and learn how to perform the tasks correctly instead of guessing and doing it wrong.
- When I was learning something new
- As I stated above, I just started a new job. I have to submit studies at the end of each project and they are very complicated. I recently asked a coworker to look them over to make sure that they looked correct.
- When I have too many tasks to complete by a deadline
- I have multiple examples of having too many tasks to complete in an unrealistic amount of time. I regularly ask Shane to help me to complete things. I may need to finish a project for work and ask him to run and grab our groceries.
How can I ask for help?
First you need to decide what you need help with, make sure it is specific. Don’t say something like I need help around the house, say something like could you please finish the load of laundry that is in the washer? Asking face to face or over the phone is best, make it personal. Text or email is easy to say no to. Don’t apologize for asking for help. Everyone needs help at some point. Lastly, make sure to thank the person that helped you. Let them know that you really appreciated their help.
I hope that this post inspires you to ask for help when you need it. Please let me know what you think in the comments below. Thank you so much for taking the time out of your day to read my blog. I am so grateful for you.
- When I was out of town but still need my side hustle to continue.
-
Beauty Sleep on the go
Hi Everyone!
Today, I am sharing one of my favorite things that helps me to get my beauty sleep on the go. If you are anything like me, you might find it hard to sleep when you aren’t sleeping in your own bed. For me, the thing that makes it the hardest is all of the weird noises. I can constantly hear people moving around, the air conditioner turning on and off, and the fridge. At home, I have a fan on while I sleep so I love the white noise.
After my first week of traveling for work, I decided I needed to find something to make white noise so that I was able to sleep better. I needed something that would be small and compact that could easily fit into my carry on suitcase. I also wanted it to be rechargeable so that I wouldn’t have to constantly be replacing the batteries. I didn’t want to spend a lot of money on it either.
I found my perfect solution with the Fansbe portable sound machine. I bought it off of Amazon and it was only $8 including shipping. It is tiny and fits into my suitcase without any problem. I even took it to Europe in my backpack because it is so small. It is rechargeable and even comes with the micro USB charging cord. It even has 13 different sound settings, so you can change it to whatever you prefer. My favorites are the jungle, waves, and rain settings.
If you are interested in getting one for yourself. I have the link right here:
I love how this has helped me to be able to sleep better when I am away from home. I actually got a new job fairly recently where I am traveling so I am constantly away from home now. This sound machine has helped me so much.
Do you have trouble sleeping away from home? What things have you done or used in the past to make it better? Let me know in the comments below. Thanks for reading, it means a lot to me.
-
Calf Workout
Hey Everyone!
Today, I am sharing some calf workouts with you. It is great to add to your leg day workout. I love to work out my calves to make my legs look more defined. I do these workouts about once a week. I like the way it makes my legs look more uniform.
I do three sets of the following:
Weighted Calf Raises 10 Reps
Plie Squat Calf Raises 10 Reps
Wall Sit Weighted Calf Raises 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. I like to use 5-10 pound dumbbells while doing these exercises.
I hope you loved today’s workout! Let me know what you think in the comments below. If there is a type of workout you would like to see, please let me know in the comments. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
You May Also Like
Quick HIIT Treadmill Workout
-
Healthy House Salad
Hi Everyone!
Today’s post is a recipe for one of my favorite salads. It reminds me of the famous Olive Garden House Salad. The ingredients are listed below for two servings of salad.
Ingredients
1 Head Green Leaf Lettuce
1 Cooked & Shredded Chicken Breast
½ Red Onion Diced
¼ Cup of Cherry or Roma Tomatoes Cut in Half
Croutons
1 Tablespoon Olive Garden Italian Dressing
1/4 Cup Parmesan Cheese
Directions
- Combine ingredients in a large mixing bowl.
- Toss.
- Separate into two bowls.
- Enjoy!
We love how simple this salad is. If you make it as above you can use it as a main course. If you want it as a side I would at least half the recipe and maybe not add chicken. I love to cook my chicken in my instant pot and shred it in my kitchenaid. This speeds up the process tremendously!
Let me know what you think about this recipe in the comments below!! Subscribe to see all of the yummy recipes I post!
You May Also Like
The BEST Protein Shake
-
Start Small: A Guide on how to Accomplish Big Goals
Hi Everyone!
Today, I am going to teach you about how to start small when you want to change something in your life. A lot of the time, we get so excited about the change we want to make that we just jump all in. I am guilty of doing this as well. We need to give ourselves time to try out the new thing and then build from there. When we decide we want to be more healthy, we don’t need to go to the gym for hours, start meal prepping and drink a gallon of water per day. If you start your new goals this way, more than likely it won’t become a habit.
So how do we start small and not let our ambition take over? We take a small portion of our goal and try it out. Let’s try this with wanting to be more healthy. You could start by eating out less for the first month but let’s make that more specific.
Let’s say you eat out 3 times a week. Try cutting that down to 2 times per week and going grocery shopping to have more options at home. After the first month, you could continue to cut it down or if you feel like eating out twice per week is fine, then you could move on to another thing like drinking more water. Most of the time when we try to do too many things at once we tend to get overwhelmed and more than likely you will end up going back to your old habits and wasting your time.
Ideas of starting small:
- Goal: I want to read a book a month.
Start with reading 10-15 minutes a day.
- Goal: Drink a gallon of water per day.
Start with having a full water bottle with you and trying to finish that.
- Goal: I want to eat healthier.
Trade out your unhealthy snack for a healthy one.
- Goal: I want to be organized.
Go through one small area of your house each week. (Ex. one cupboard or shelf)
- Goal: I want to retire early.
Meet with a financial planner and set up a second meeting to refresh what you talked about in the first meeting two weeks later after processing.
Sometimes goals seem scary or too big to accomplish at first. If you break them down and stick to your small start, you will be more successful. I have done it both ways and I am much more likely to stick with my habit if I start small. Whenever I make a big change too fast, I get overwhelmed and don’t stick with it.
Simon Sinek said “Dream big, start small, but most of all start.”
I don’t want to discourage any of you from improving yourselves. I just want to help you to be more successful with it. Please let me know what you think in the comments below. Thank you so much for taking the time out of your day to read my blog. I am so grateful for you.
-
MiO Liquid Water Enhancer
Today, I am sharing Shane and I’s favorite way to stay hydrated and caffeinated, MiO. We really like to use MiO to get our electrolytes or caffeine in. MiO makes a MiOSport and a MiO Energy. It works perfect for if you are traveling too. You can even take them in your carry-on bag on an airplane. They are only 1.62 fluid ounces. Each bottle of these types contains 18 servings.
I am now going to talk about the two types that we love in detail. The first is MiOSport. MiOSport contains electrolytes and B vitamins. Using MiO is more convenient than having a powerade or gatorade. It takes up a lot less space in your house. We love all of the flavors but our absolute favorite is the berry blast. Drinking electrolytes after being in the sun all day or after a workout helps to make you feel recharged. It also helps to adjust your electrolyte balances. That way you are less likely to become dehydrated. MiOSport also has no sugar or calories so it is typically more healthy than it’s alternatives.
The second type of MiO that we love is MiO Energy. Each squeeze of MiO Energy contains 60 mg of caffeine. Again this option is much smaller than it’s alternatives making it convenient. It is also usually less expensive. Each bottle of MiO costs anywhere from $2-$4 dollars for 18 servings. Making it very inexpensive. It also has zero sugar or calories. It is perfect for a quick pick me up. My favorite is the Acai Berry Storm and Shane’s is the Tropical Fusion.
Shane and I love to use these water enhancers. We use them at home and on the go. We even took them to Europe with us. They are very convenient and taste great. Let me know what you think. Have you tried MiO before? Thanks for reading, it means a lot to me.
-
Forearm Workout
Hey Everyone!
Today, I am sharing some of my favorite forearm workouts with you. I like to do these so that my arms look more uniform. I don’t want my arms to look uneven. I usually incorporate these with my bicep workout.
I do three sets of the following:
Wrist Curls 10 Reps
Reverse Curls 10 Reps
Behind-the-back Standing Bicep Curls 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. You can avoid injury and you will see results faster if you do this. I like to use between 5-20 pounds for these workouts.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
You May Also Like
Quick HIIT Treadmill Workout
-
Southwest Turkey & Rice Bowl
Hi Everyone!
Today, I am sharing a delicious recipe for a southwest turkey and rice bowl. I got this idea from Pinterest from thelifejolie.com. This recipe is another great one to use for meal prep.
Ingredients (6 Servings)
1 Tbsp Cooking Oil (I used spray vegetable)
½ Cup Diced Onion
2 Minced Garlic Cloves
1 Pound Ground Turkey
¼ tsp Salt
¼ tsp Pepper
1 tsp Chili Powder
½ tsp Cumin
1 tsp Dried Cilantro
1 Can (10 Oz) Rotel Tomatoes and Green Chilies
1 Can (4 Oz) Mild Diced Green Chilies
1 Can (15 Oz) Pinto Beans (rinsed)
1 Cup Frozen Corn
2 Cups Cooked Jasmine Rice
Add-ins Optional:
¼ Cup Cheddar Cheese
Scallions (to taste)
Lime Juice (to taste)
Tortilla Chips
Recipe
- Heat a large skillet on medium-high heat. Add 1 Tbsp of cooking oil.
- Sauté onion for 2-3 minutes stirring regularly.
- Add garlic and continue to stir for 30 seconds.
- Add ground turkey, breaking it up and sautéing until browned. This should be about 5 minutes.
- Drain excess liquid. Add in salt, pepper, chili powder, cumin, and cilantro. Continue to cook for 2 minutes.
- Add in Rotel, green chilies, pinto beans, corn, and cooked rice. (If your skillet is not large enough, you can add the mixture to the rice after mixing together).
- Stir for 5 minutes to combine and heat through.
- Enjoy and add the optional add-ins if desired.
Shane and I have been loving this meal. It is a switch up of our normal turkey bowls. It still has a great source of protein and veggies. It is very filling and is reheatable. I hope you like this meal prep idea as much as we do. Please let me know in the comments below, if you do. If you are interested in more healthy recipes please subscribe below.
You May Also Like
The BEST Protein Shake
-
Sauna Sessions
Hi Everyone!
Today, I am going to talk about the benefits of using a sauna regularly. This is something I try to do at least twice a week for 10-15 minutes each time. I like to use the sauna after my stretching after working out. I have found it to be very helpful and I look forward to it at the end of my gym session.
Benefits of using a sauna:
- Improves overall health
- Helps to flush toxins
- Aid in muscle recovery
- Helps to relieve stress
Now, I am going to go into detail about each of these benefits. According to JAMA, regular sauna use (four times a week for 15 minutes) can reduce your mortality rate by 40%. The sauna can lead to a healthier brain. There have been studies that show regular use of a sauna can reduce your risk for dementia and alzheimers. Heat also helps to increase the speed as to which white blood cells are released in our bodies, this can help us to fight illnesses. Saunas can help to cleanse your skin as well. Sweating helps to rinse the bacteria out of the epidermal layer and sweat ducts. Due to the heat of the sauna, your body begins to deep sweat, this can help your body to rid it of many toxins. These toxins include: lead, copper, zinc, nickel, and even mercury. The sauna can help you by relaxing your muscles and improving your circulation. This happens because your vessels dilate which supplies your muscles with more oxygen. This also helps to speed up your muscle healing process. Sauna’s help to regulate your cortisol in your system, lowering cortisol and increasing serotonin.
I personally love using the sauna and I have seen a lot of the benefits above. I was so excited when the sauna opened back up at my gym this year. I definitely missed it. I feel when I use it after working out that my recovery is better and faster. I feel better overall.
If you are thinking about trying out the sauna for the first time, listen to your body. I would start by doing five minutes. If you feel dizzy or nausea, get out of the sauna. If you are dehydrated, the sauna can make that worse. Make sure that you are well hydrated before doing a sauna session. Do not stay in the sauna longer than twenty minutes.
Thank you for taking the time out of your day to read my blog. It means a lot to me. Please let me know what you think about this post and what you are interested in seeing in the future in the comments below. If you love my blog and are interested in seeing more content, please subscribe below.
