Tackling Getting off the Couch

Summertime has definitely arrived here in DC! The weather is hot and humid. So what do you do when you don't want to leave your house because it is too hot but you are also tired of sitting on your butt?! A home workout!! Thank goodness these were invented (lol).

I know I have mentioned kettlebells before but they are my favorite and really work your entire body.  If you have not used a kettlebell before - make sure you watch a how-to video for instruction to get the basics.  The power comes from your hips and butt, not your arms.  Make sure you don't skip this step.  Also, lots of kettlebells come with a how-to DVD (you can get them at Target, Sports Authority, etc).

                                                            (Jolie Gentry of CrossFit HQ)
Home workout:
-Warm-up (this is a warm-up award-winning DC personal trainer Josef Brandenburg did for a magazine article-it gets your body moving and AWAKE)
-Set a timer for 20 one-minute intervals.  You can also use a stopwatch and just keep an eye on the time.
-Do 12-15 reps of a kettlebell exercise of your choice (about 30 secs). Rest for remainder of the minute.
-repeat for 19 more minutes

Kettlebell exercises: (if you have never done these exercises make sure you look up the correct form!)
-one arm swing
-two arm swing
-goblet squat
-clean
-clean and press
-dead lift

Others Exercises I do in this circuit:
-incline push up
-plank
-one-legged bridge

Make sure to pick a weight that is challenging.  I use a 20-25lb kettlebell. If you don't challenge your body it WONT change.  And I don't think anyone would say they wouldn't want a body like Jolie.  Don't be scared to lift weights!

Tackling the lbs Visitors bring!

Recently I had some friends come to town lets say I weighed 130lbs (I dont)  but when they left I weighed 137! You say, "how could that happen, they were only here for 4 days?" So I had to kick my butt into gear and get rid of it.  Three weeks later it is gone! Now you might be asking, "how did you do that?"

A ton of work and focus!! That is how you get anything done- duh.

One of the reasons this could have happened was a new yogurt place called Fro Yo and unfortunately, it has also moved to my neighborhood in a very convenient place to my home.  Instead of giving in like the hundreds of people I see walking around with their cute little cups full of goodness I decided to kick my habit and create my own fruity version that will keep my ass looking oh so cute in my new jeans.  While I havent yet created over a dozen flavors and toppings that Fro Yo carries I promise this is just as good and even a bit rewarding. 

Greek Yogurt Smoothie #1

1 cup Greek yogurt  (lots of protein and good fat)

2 tablespoons heavy cream (makes it rich)

1/4 cup orange seltzer water (liquid so your blender doesn't get mad)

1 cup frozen berries of your choice (use less if you are really watching your carbs, they can add up)

2 packets of Splenda, Just like Sugar, or Fiberfit

-Throw it all together. Blend. Eat.

This is my favorite at the moment when you want something a bit more sinful...yum!

Greek Yogurt Smoothie #2   

1 cup Greek yogurt  (lots of protein and good fat)

2 tablespoons heavy cream (makes it rich)

3 tablespoons of cup cherry seltzer water (liquid so your blender doesn't get mad)

1 cup frozen cherries

2 heavy sprinkles of cinnamon (more or less to your taste)

2 packets of Splenda, Just like Sugar, or Fiberfit

-Throw it all together. Blend. Eat

Save Fro Yo for when you want a really great cheat!

Now I am off to NC, the hardest place in the world to stay on track......