Ropin in the Kettle

Ropes; an ordinary concept with not so ordinary results, especially when paired effectively with Kettle bell workouts. This combination is a force to be reckoned with in the gym and it's guaranteed to challenge anyone at any fitness level. Be advised you will see fast dramatic body composition changes when consistently adhering to this type of metabolic work load especially when combined  with nutrients and "FUEL" aka food that is carefully designed to power your workouts, your health and your life. 

I spent my workout early this morning rotating between 100 rope throws and 25 Kettle Bell swings.  Using weight that really challenged me.  I rested for 1 full minute after each round and performed this mini "circuit" for 6 rounds.  Try it and I promise you will love the changes.  Perform this workout 3 times per week and try to increase the weight of the Kettle Bells not the amount of rounds.  Quick, effective and guaranteed to help you reach your fitness goals. Be sure you have worked with a professional who knows how to teach proper Kettle bell technique and form before beginning this routine.  Then get ready for change!  Banish the fat and build and tone the muscle. 

Oh my it's PIE!!

If you have followed my blog you may begin to notice a theme....FOOD!  Yes it's true I love to cook, bake, experiment in the kitchen especially on a lazy Sunday afternoon with some good music either from the stereo or a serenade from my five year old. Most people think that lean physique's are shaped in the gym, and yes to some degree they certainly can be, but through my experience I have come to learn that bodies benefit and change the most when given the proper nutrition and in the right portions.  I believe 80% of your body composition comes from the kitchen...YES 80%.  Do you work out ALLOT?  Do you run ALLOT? Do you cycle ALLOT? Perhaps you do all three, perhaps you may even be a bit fanatical about it? I have been there...believe me I competed in fitness competitions, I know how to over train and I know how terrible it can feel to run your physical body into the ground and still be disappointed with your physique.  I can tell you right now learn to FUEL your body, learn to cook clean nutritious food from your own kitchen, learn to make this a priority and I promise your health, strength, vitality and physique will improve drastically.  I strive to give you information to help this process easier. I wanted to share a substitute I have found for my sweet tooth that is nutritionally superior  and delicious!!!

If you know me it is no surprise that I am not a detailed oriented person, therefore my way of cooking will make perfect sense....I don't measure I estimate, so here is my estimated recipe for chocolate cream pie that is sugar free and gluten free.

Crust:

Almond Butter, all natural or peanut butter, all natural

Coconut oil

Coconut Flour

Coconut Flakes unsweetened

Flax Meal

Cinnamon

Stevia

Heat your oven to 350 degrees. Combine in a bowl until it resembles a crumbly crust.  It should be moist and easily press into a pie plate.  Bake for about 10 minutes or until it smells yummy! Place in freezer for an hour.

Filling:

2 or 2.5 cups of Greek Plain yogurt

stevia (to desired sweetness)

Chocolate protein powder about 3 scoops (I use Arbonne Vegan powder available at A2O Fitness if you are local) www.a2ofitness.com

I am sure it would work with another whey brand as well.

Combine well and then spread on frozen pie crust.  Freeze for an hour and then enjoy slightly frozen. The crust will be crumbly, but I like it that way! 

Tip:  I make extra crust and then crumble it on my Greek yogurt for breakfast with some fresh blueberries!  YUM!

Back in Action!

Ahhh back to the Blog.  Its been quite some time since I sat down to blog about health, fitness and nutrition.  My life has been filled with many changes...all positive and all exciting.  Life is a journey and enjoying the ride has been a huge lesson over the past few months, and now I am BACK!  During my cyber hiatus I have been gathering new data on health, nutrition and training and have experimented with some of these new theories using myself as the guinea pig as well as some of my willing clients.  I have ALLOT to say and hopefully you will all find it useful and valuable and follow my blog.  I can't promise a daily report but I can and will share with you information that I find different and unique that may help motivate you to find your own rhythm and balance in your personal journey toward living your healthiest happiest life!

I am currently loving all things coconut!  The oil, milk, flour, water and of course unsweetened shredded. The health benefits of this miracle food are endless and if you want a leaner physique, better skin hair and nails and endless energy I encourage you to learn more about one of nature's most perfect foods! I included a link below:

http://www.livingpaleo.com/health-benefits-of-coconut-oil/

This a picture of dinner this evening.  I made a huge "loaded" salad (every veggie I had on hand I chopped and threw in) with pan seared salmon cakes in coconut oil made with coconut flour, eggs, Greek yogurt, flax seed meal and some of my favorite spices!  Savory, filling and a nutritional powerhouse meal that will FUEL my workouts, brain, balance hormone levels and thyroid functions in the body.  Food is medicine...choose wisely.