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How much cardio should I do?

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Another email question from a reader:

Hey Beth! Are there benefits to doing both short high intensity workouts, then slower longer intensity workouts? Or alternating every day? My main goal would be to get leaner and stronger. I guess I’m wondering if there’s any point to doing longer cardio sessions if they’re not doing me any better (calorie-wise) than 15-30 minute intervals?

Ah yes. I get this question ALL the time. Especially since it’s become a pretty hot topic in the last few years. With all the hoopla, I get how you could feel confused about how much and what kind of cardio you should be doing. Believe me, I get it. Back in college, I too was a cardio queen. I ran 6 days a week religiously. So when I was first introduced to the concept of intervals, I was pretty hesitant to give up my steady-state cardio!!

So allow me to break it down for ya, short and sweet, right here, right now….

Reasons to do steady-state cardio

1) You simply enjoy it. It’s true , there really are people out there that do! (Just kidding…sort of. 😉 ) Seriously though, I’ve said this before and I’ll say it again: THE best way to stay motivated and consistent is to do what you love.

2) Stress management – The answer to your first question is, yes, there are some benefits to steady-state cardio! Getting outside, alone with your thoughts, and sweating it out can definitely relieve stress. But again, ONLY if you enjoy it! If you despise it and only do it because you think you have to then it’s likely to make you more stressed out instead of less.

Dont-Put-Me-Down-For-Cardio

Reasons NOT to do steady-state cardio

1) Joint health – High impact, repetitive movements wear down your joints big time. Especially if you’re overweight! If you want to be a runner, prepare your body for it first by strengthening the leg and core muscles and losing weight. If you are a runner, give your body a break and switch it up some!

2) To counteract overeating – Honestly steady-state cardio just doesn’t burn that many calories. So if you think you can throw down a crap ton of pizza and then go run or ‘elliptical’ it off, you are sorely mistaken…no matter how long you go. Calorie burning pretty much stops the minute you stop. With intervals, you will increase your calorie burn for the next 24 hours! That means a MUCH higher amount of calories burned.

3) To lose weight – The reason steady-state cardio has been getting such a bad rap lately is because we have found a better way for people to lose weight and get in shape and yet most people still try to run it off. Yes, you can lose fat by running. Unfortunately the longer you go, the more efficient your body becomes and the less calories you will burn running the same amount!

4) To tone up – If you’re looking to tone up your legs, your best option is getting in the weight room! Period. If you’re looking to tone up your arms, best option is to pick up some heavy stuff. Want to lift and tone your butt? Squats, Deadlifts, lunges, swings, is where it’s at. You get the idea…. 🙂

So is there any point in doing longer cardio sessions instead of intervals?

The answer is no, you do not need to do any steady-state cardio in order to get leaner and stronger. While managing stress is, I think, essential for fat loss and overall health, there are many ways to do that.

So how much cardio should you do?

Basically you’re looking for the minimum effective dosage. I’ve yet to have a client who needed to do any steady-state cardio to reach their fat loss goals. If you are my client and your #1 goal is fat loss and/or strength, then here’s what your priorities are gonna look like:

#1. Nutrition
#2. Lifting
#3. Intervals
#4. Steady-state cardio

**Learn to train smarter, not harder, and you can most likely get away with just 1-2 interval sessions a week and zero steady-state cardio. Woo hoo!

So what can I do if I love to run, but would still like to get leaner and stronger?

 The good news is there is a way! They’re called sprints!

Sprints are basically the best of both worlds as they are, in fact, just running intervals! So here are three of my favorite ways to do sprints:

  • Hill sprints – Find a hill, sprint up it, walk down it, repeat for 5-15 reps. 🙂
  • Rest-based sprints – Got this from Jill Coleman and I love it. Sprint for 30 seconds, rest as long as you need. Sprint 45 seconds, rest as long as you need. Sprint 60 seconds, rest as long as you need. Repeat as many times as you can in 20 minutes.
  • Sports/Games – basketball, soccer, football, ultimate frisbee, red rover….need I go on?  😉

For those who are NOT interested in running, I give you this little number:

*By the way, this is a pretty intense interval workout. If you are a beginner, you might want to cut it back to 2-3 rounds to start!

One last note and then I will be done. I think most of us think of lifting for building muscle and cardio for burning fat. This is quite over simplified and just not true. You’d be much better off taking all that time and energy you’re putting into your cardio sessions and put that into improving your diet instead.

If you have to do cardio, what’s your favorite way to get it done? Share below!

3 crockpot recipes and 2 BIG reasons why you need one

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I think I had my crock pot for about 3 years before I ever used it for the first time. Once I finally did, it was like the movie where the girl realizes that the person she’s in love with is the guy who’s been there all along. I couldn’t believe that I had this hidden treasure sitting right under my nose for all those years.

Here’s the thing about the crock pot: it’s kind of a game-changer when it comes to making a healthy diet easier.

How so? Sure, we all know that  cooking takes time, energy, and a whole bunch of dishes. 🙂 The crock pot pretty much does away with all of that. It’s less time-consuming, budget-friendly, and usually provides some leftovers as well. But that’s not even what I’m talking about! There are 2 reasons why I especially love the crock pot.

#1. It takes willpower out of the equation. Willpower is like a battery….a cell phone battery unfortunately. You start out fully charged in the morning, but you use it up throughout the day. By dinner time, most of us are running pretty low. This is the reason most people cite breakfast as their healthiest meal of the day and dinner as the hardest.

The crock pot allows you to take your end-of-day willpower out of the equation.

Just throw everything in first thing in the morning when you’re still fresh and energetic and it’s done. Come home to a delicious & healthy meal ready and waiting. No extra energy required and no fighting the mental war of pizza delivery versus making a meal at home. Not sure if it gets much better than that. 😉

#2. PROTEIN. Protein is so important to a healthy diet. It helps you avoid overeating by filling you up quicker and keeping you full for longer. Plus, it’s a lot less likely to be stored as fat because the body burns extra calories just working to digest it. The crock pot allows for a super easy way to cook meat until it’s tender and juicy.

*I strongly suggest you get a crock pot with a timer, so that it will automatically switch over to warm after the allotted time.

To get you started, here are 3 delicious crock pot recipes to try. (Disclaimer, I did not come up with any of these! Two are from friends and one’s from a magazine. 🙂 )

Mexican Chicken

4 chicken breasts
1-2 cans rotel
1 can diced tomatoes
1/2 onion, diced
1 T adobo seasoning
~1/2 C water (just enough so chicken won’t burn)

– Everything in crock pot for 2 hours on high
– Pull meat apart
– Cook on low for additional 2 hours
– Serve w/rice and a sprinkle of cheese & sour cream

Pulled Chicken (I got this recipe from Shira Nelson over at Mom Beyond Baby)

6-8 chicken breasts
1 large jalapeno, finely chopped, seeds removed
1 yellow onion, chopped
8 cloves garlic, minced
+ 1-2 cloves, smashed (and just thrown in the crock pot)
1 T sea salt
1 1/2 T chili powder
1 1/2 T lime juice
1 T apple cider vinegar
1 T olive oil

– Throw everything but chicken into the crock pot and stir it all together.
– Add chicken & coat with mixture
– Cook on high ~2.5-3 hours if thawed or 4 hours if frozen (depending on your crock pot)- When chicken starts to pull apart take it off the heat so it won’t dry out
– Love this with a big salad and some avocado!

BBQ Pulled Pork

2-lb boneless pork roast
1 medium onion, cut into thin wedges
2/3 C chili sauce
1/2 C cola
1/4 C ketchup
1 T. yellow mustard
1 1/2 t. chili powder
1 1/2 t. apple cider vinegar
1 t. cumin
1/2 t. paprika
1/4 t. salt & pepper
1/8 t. ground red pepper

– Trim fat from meat
– Meat and onion in crock pot
– Combine everything else in small bowl and  pour over meat
– Cook on low for 12 hours or high for 6 hours
– Slice thinly or shred
I love this as an open faced sandwich with cucumbers and a little bit of bbq sauce and a salad on the side. So Good!

Hey, let’s help each other out! I would LOVE for you guys to share your favorite crock pot recipes with me and everyone else who might be reading over on my facebook page or in the comment section below!!

The Best Fat Burning Workouts

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I say all the time on facebook that movement is life. Your body was made to move and it loves to move. Which is why I’m always telling people that sitting for long periods of time is one of the hardest things for it!! When it comes to the human body, it really is a “move it or lose it” type situation. So I encourage everyone to simply MOVE MORE. More movement is always better than no movement….no matter what kind of movement it is. (Have I said the word move enough yet? 🙂 )

I’m also a big fan of finding things you ENJOY doing for movement/exercise (however you want to look at it). 🙂 So for those who are still trying to find something they enjoy doing, I thought I’d list a few of the best workouts that provide both a slimming and toning effect at the same time!

1) Best Cardio Group Ex Class – Spinning

Spinning is an great way to get your intervals in! It’s really good for slimming but not as awesome for toning…except for dem quadz. 😉

2) Best Group Ex Class – Kickboxing

Not only is this a great way to blow off some steam, but kick boxing will have your lunges burning and your muscles aching. Not to mention, using so many muscle groups simultaneously burns major amounts of calories, boosts your metabolism, and will both burn fat and build muscle tone.

3)  Best Gym Workout – Combination exercises

Combination exercises work multiple muscle groups at the same time, which in turn also gets the cardiovascular system rocking as well! Check out the video below for a few example of this. You can also achieve a similar effect by doing multiple exercises back-to-back with little or no rest. This kind of workout will increase your metabolism by working multiple systems at once which leads to a definite slimming and toning effect.

4)  Best At-Home Workout – Body Weight Circuits

You’d be surprised how sore you can get from using just your body weight. Not that soreness is a great indicator of effectiveness, but in this case body weight exercises are extremely effective. Between the internet and some pretty creative people, there are now progressions out the wazoo for beginners and advanced fitness junkies alike. Anyone can get a great workout with no equipment at all!

5) Best At-Home Cardio Workout- Sprinting

While sprinting is not appropriate for everyone, it is one of the best ways I’ve found to break through plateaus. Sure, it requires maximum effort but with minimum time commitment and no equipment! It’s a fantastic ab workout. It will send your metabolism through the roof. AND it offers tons of variety! (examples being hills, timed, distance, various sports, etc.)

Hill sprints also gives the dogs a good workout as well :)

Hill sprints with the fam 🙂

 

6) Best Recovery Workout – Walking

It’s the most basic and fundamental movement of the body.

In normal workouts, you’re lifting and twisting and really pushing your lungs and your muscles. To balance that out, you want movement that restores and rejuvenates your mind & body – like walking. Whether it’s in the mountains or around your neighborhood, walking is excellent for hormone balance and stress management and should really be viewed as more of a necessity than an occasional light workout option. (If you’re interested, I go into a little more depth on this over here.)

7) Best Feel-like-a-kid-again Workout :

*Low Impact – Bike Riding

*High Impact – Tie between Sports & Jump Rope

Yep, all of these exercises will make you feel like a kid again….except you’ll remember it being a lot easier back then! 😉

8) Best All Around Workout – Kettlebells

Come ooon, ya had to know I would end here. 🙂 There’s a reason I decided to invest some serious money and start my own kettlebell classes – because I find them to be the most efficient and enjoyable way to workout! They are low impact. They don’t take up much space. They teach you how to move better. They are extremely versatile and offer a total body workout with minimum time commitment. Plus, they’re just fun! 😀 If you’re interested in learning more, here are some more on the whys and hows.

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**Ultimately, the best workout is the one you enjoy! If you don’t enjoy it, you’ll never stick with it and consistency is key to making it part of your lifestyle!

Think I missed something? Share your favorite way to sweat over on my facebook page!

*If you’re interested in learning how to use kettlebells and live in the Colorado Springs area, check out Springs Kettlebells!!

 

3 fat loss strategies that are so simple even your dog can do them

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I know it’s been a while since my last post, but I’m back and super excited about this post. I think these things are super awesome and offer big returns on little investment. Who doesn’t love that?!

When it comes to fat loss, 99% of the time we talk about fitness and nutrition. But there are other strategies that aren’t talked about as much, but can absolutely help (or hinder) your progress.  And the most exciting part??  They are simple. So simple in fact that your dog could do any one of them. How’s that for simple?!

So I’m just gonna get right to it. Three simple things you can be doing to increase fat loss…..

1. Drink more water.

water

I know I’ve gone over this before, but seriously, there’s a reason doctors and fitness experts have been saying it for years….because it works.

Here are just a few ways being hydrated will help you lose fat….

*Your hunger cues will decrease and will be much more accurate. Because most of us don’t drink enough, our bodies have become accustomed to getting water through food. So instead of feeling thirsty, our body sends us hunger signals when we are dehydrated. Next time you’re hungry when you think you shouldn’t be, try drinking a big glass of water and giving it 10-15 minutes. If you’re still hungry after that, then maybe it’s time to have a snack.

*Your metabolism will be faster. The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

*Water lubricates your joints and helps your muscles contract more efficiently, therefore your workouts will be more productive.

*Add a little lemon and it helps your liver flush out toxins in your body.

…so drink up! A good measurable goal is to drink at least half your body weight in ounces every day. (example: 150 lb person would need 75 ounces a day.) However you can also just start with a big glass in the morning to give yourself a good head start and then start carrying around a water bottle and try to sip on it throughout the day.

2. Walk 30 to 60 minutes a day.

We have dogs, so this is a bit easier for us because we have 2 little accountability partners that sit there and stare at us until we walk them.

dog pic

I mean…come on

The thing is, in this age of gyms and fancy equipment and Crossfit, I think we tend to overlook anything that seems too easy. Because of that, walking has become one of the most underrated exercises. Let me just list some of the benefits of walking…

*First of all, the more you move throughout the day the better. Always.

*It’s a great low impact exercise that is completely free and you can do it anywhere.

*It’s been shown to decrease your risk of heart disease, diabetes, dementia, and certain forms of cancer.

*It gets you outside which has been shown to improve mental health and stress levels, which in turn improves energy and productivity. Plus, it gets you your daily dose of vitamin D. That’s like 5 benefits right there!

*When combined with strength training, it creates an awesome fat-burning effect!

Walking is a magical exercise because it regulates your hormonal stress response in a positive way. Walking lowers stress hormones, sensitizes insulin, and ensures a constant steady release of the metabolic messengers….Walking should not be seen as exercise but rather as a necessity. ~ The Metabolic Effect Diet

I walk shorter on the days that I lift or do intervals and longer on the days that I don’t. It’s not always easy. I often find myself  fighting it because I feel like I have more important things to do. Sometimes that means I cut the walk short, and often times getting out the door is the hardest part. But once I’m out, I end up going the whole time because it’s so enjoyable.

3. Get 8 to 9 hours of good quality sleep.

I used to be that person that bragged about being able to run on 4 to 6 hours of sleep. Looking back, it was a stupid thing to brag about, because, first of all, who really cares,  and besides that, I was doing way more damage than good to my body. I have struggled for years with hormonal imbalances. Not so coincidentally, those imbalances started about half way through college – which is also when I started sleeping a lot less.

God tells us He gives us sleep because he loves us. (Psalm 127:1-2) I’ve always assumed it simply meant that He was being nice by giving us a “forced break”, if you will.  While that’s true, I’ve learned recently that there’s a lot more to it than just a forced rest time. Why is it that we feel so much better and refreshed when we get a good night’s sleep??  God set up sleep to do a whole host of amazing things in our bodies. Instead of listing all the scientific specifics (say that 5 times fast), let’s just say that sleep is like hitting a big honking reset button each day. Not just physically, but mentally, emotionally, hormonally, and metabolically.

The thing is you have to get good quality sleep and enough of it. This was hard for me at first because I had to change up my schedule a little but I’m finding the benefits to far outweigh the costs. (And that’s why we have the ability to record our shows, right?!? So I don’t have to worry about watching them right away!)

When you do, God made sleep to be “the ultimate anti-aging, muscle-building, fat-burning, and mood-enhancing process the body has available to it”. (The Metabolic Effect Diet)

No wonder, then, when she was asked recently in People mag what her number one beauty secret was, Jennifer Aniston said getting enough sleep and drinking plenty of water.

jennifer-aniston-fat-loss

I think we can all agree that these things are simple, but not always easy.  That is why I gave you measurable goals for each. But remember, make them easy enough to implement so that you know you will and then commit to it.

I don’t know if you noticed this, but the really cool thing about all of these strategies is that they do much more than just burn fat. They regulate hormones and help manage stress, which have been shown to make people happier, healthier, and thinner. I’m not giving you these things to add stress, but rather because I believe these things will enhance your life! So if you need to change around your schedule a bit or record that TV show and watch it later, isn’t that worth it?

So You Wanna Look Like A Superhero… (part 2)

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In part 1, I talked about why it’s unrealistic and detrimental to your body and mind to compare yourself to anyone or expect perfection, but what can we take away from our actor friends? The obvi answer is that while they might not look like the perfected version we see on screen or in pics, they do still have to get into good enough shape to look fit!  So what’s their secret?! The answers might surprise you….

When asked what she did to get in shape for Black Widow, Scarlett Johannson’s typical reply is, “I workout like a dude.”

To help Anne Hathaway build muscle and learn to ‘move and react like a cat,’ Anne’s trainer put her through ‘grueling’ routines of squats, lunges, strength training, kettlebells, and intensive circuit training, including ‘box jumps, pull-ups and handstand push-ups.’

Jennifer Garner was known for getting up early to get an hour of full body circuit training in before shooting began.

Jessica Biel’s trainer puts her through circuited weight training and they end with high intensity cardio work, like sprints.

superhero women

So let me break down for you what all of these ladies do to get into awesome shape.

They Strength Train.

You’ll notice, in the picture above, they all look great. That’s 4 different body types that all did strength training and none of them look “bulky”. Whether it’s body weight exercises or with weight, all of these ladies are doing one variation or another of the same big movements:

  • Squats
  • Lunges
  • Pushes (push ups, bench press)
  • Pulls (rows, pull ups)
  • Core work (planks)
  • Hinge movements (deadlifts, swings)

I’m gonna give you a trainer secret right here. Take a look at any athlete, actor, model, trainer, or fitness enthusiast’s workout and you’ll usually see a common thread woven through all their workouts. It’s these movements above and it’s because they work.

lifting

Jennifer & Jessica- lifting weights

Sure there’s always accessory stuff as well. Sometimes to zero in on specific areas, sometimes to keep it fresh and keep the body guessing. But the above exercises are the foundation. Get really good at them and you’ll be well on your way to a stronger, leaner, fitter version of yourself.

They Include High Intensity, Explosive Cardio.

Kettlebells, running sprints, metabolic circuits, these are all versions of high intensity, explosive interval training. Interval training is simply alternating between high and low intensity exercises. The idea is to jack up your heart rate with super higher intensity moves (like sprints, swings, or box jumps) for a shorter period of time, then you alternate between rest and really high intensity work. This is the ideal cardio to rev up your metabolism and fat burning potential.

This type of training is a great substitute for long slow cardio. Even though it’s more intense, it’s been shown that more people stick to it because it takes less time and is more effective in burning fat while keeping muscle tone and improving heart health.

Jessica Biel running sprints

Jessica Biel running sprints

 

They Do Full Body Circuits.

Splitting up the muscle groups and working a different one each day is a body building tactic. Since most actresses and women are just looking to get stronger and more toned, full body circuits is the more efficient way to train. Circuits usually consist of 4 to 10 exercises that you do back to back. Each exercise works a different body part and you move quickly from one exercise to the next with little rest.

The reason most trainers use this is because it’s an ideal way to get the heart rate up and improve strength and muscle tone all in a small amount of time. Again this has major fat burning potential by taxing the whole body and the cardiovascular system at the same time.

They Kept Their Nutrition In Check.

Rarely do you hear an actress talk about getting in shape without mentioning a strict nutrition plan. None of these ladies would have gotten the same results without watching what they ate. Now this goes back to what I was saying in part 1 about having a specific end goal. It is always easier to be really strict with your nutrition when there is an end in sight. (When you hear most actresses talk about it, it would seem they eat pretty healthy on a regular basis but they go really strict when preparing for a movie.)

The point is, if you want to look and feel fit, you must take a look at (and most likely change) your eating habits. Start by keeping a food journal. Nowadays that is much easier with all the apps out there like Calorie King or My Fitness Pal. Sure it’s still kind of inconvenient, but you don’t have to do it forever and it will help raise your awareness so that you can start figuring what needs to change. Most women will realize they are eating too many fats or carbohydrates and not nearly enough protein. But try it out for yourself and see!

In short, for best results your workouts should prioritize full body strength training. Shorten your cardio sessions but bump up the intensity. Start that food journal! And if you feel completely lost or feel like you’ve tried these things without any success, hire an expert and do what they tell you to do. (Trainers are another thing the Hollywood types have in common. ;))

There’s still no quick fix, even for the rich and famous. (OK, no natural quick fix.) But if you’re willing to work at it, you can look and feel amazing! Most importantly remember: Start small. Focus on one habit at a time and make it so easy you can’t fail!

Just another example of actresses lifting some legit heavy weights and not getting big or bulky. (Skip to 1:10-2:05 for the good part.)

The changes I’ve seen in the last two years are beyond what I thought was possible.

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rachel testimonial

Two and half years ago I went to my first kettlebell training session with Beth and I really did know right from that first session it was going to be incredible. I was overweight, discouraged, and looking for ANYTHING to get me back to my pre-baby body. My current diet and work out plan was getting me nowhere so I was ready to give it all I had. The changes I’ve seen in the last two years are nothing short of amazing and truly beyond what I thought was possible. Kettlebells are such a fun, diverse way to incorporate strength training and cardio to get maximum results. Beth is so energetic and encouraging that even on my hardest days she was able to motivate me not to give up. Exercise has never been something that I love but I am so addicted to kettlebells and the way it has subtly sculpted my body, I can truly say I look forward to every class. About a year ago I finally found an eating program that worked for me and combined with kettlebells it has produced a lean, fit version of me that I didn’t know was possible. I have lost more than 70lbs., 69inches, and 5 sizes. I am amazed at the increased strength and toned body I have now. I didn’t know I could ever be one of “those” people and I love it! 🙂

 

*Interested in Colorado Springs kettlebell classes? Check out my in-home training studio, Springs Kettlebells!*

So You Wanna Look Like A Superhero…

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As some of you may know, I love a good comic book film. Recently I went to see the new Captain America movie. (Which was AWESOME, by the way.)  But I got to thinking: Nowadays, I often get clients who have goals centered around wanting to look like a certain movie star. I think it’s safe to say that most of us struggle to not compare ourselves to them, but it’s hard, right?! We see them everywhere we go!

cap america

But before you start using them as your standard, here are a couple things to keep in mind about actors:

1) They have serious motivation! Imagine yourself, scantily clad, up on a massive big screen, being seen by millions of people. Now that is some serious motivation.

2) They know months ahead of time when they are going to have to film even a 5 second shot in less clothing. So they have motivation and a specific timeline. They know exactly how long they have to get into tip top shape and they can be really strict because there is an end in sight. Notice all the articles titled: “How so-and-so slimmed down for the role of ____”?  This would imply that they don’t always look like that. And this problem is not limited to actresses anymore. When was the last time you saw a shirtless actor without a six pack?  The only difference is that most men will admit they don’t look like that all the time.

**Since we’re on the superhero theme, Henry Cavill said he did intense workouts and was on a super strict eating plan for 9 months – all for a 10-second shot without his shirt on. (Well, that and to pack on some muscle to be Superman.) When asked if he still looked like that, he laughed and said, “Of course not”.

3) It’s their job and they get paid well to do it. So they have both the resources and the access to trainers, nutritionists, chefs, nannies, and personal assistants if they so choose. ‘Ya know, all those things that make getting in shape that much easier.

4) They have a whole team of experts making them look their best. From clothing, hair, and makeup to  perfect lighting and photo & digital editing. In a recent interview, Chris Evans talked about how they shot him at certain angles to make him look bigger than he really is and how people are surprised by how small he is when they meet him in real life. When people started gushing over Eva Mendes post-baby body, she said: “We’re helped in those situations. I want women at home to know, you’re lit, you’re angled. So yes, it was a few months after the baby [was born], but with a lot of help.”

To further my point, take 20 seconds to read this article: Keepin’ It Real.

Now, I’m not trying to diminish the fact that these people still have to do the work. And many of them work to stay healthy whether or not they’re shooting a movie. But are these really the people we are comparing ourselves to?!

My point is not to cut all media out of our lives (that would be impossible… and kinda sad) or that it’s bad, but that we are responsible for the thoughts that go through our head. We need to start recognizing those creeping thoughts that sneak in while we’re watching that movie or looking through this magazine. We are inundated with these images of the perfect body everywhere we look. They look happy and fit and beautiful and often, without even realizing it, we start thinking that it’s the norm and the way we need to look in order to be beautiful and accepted and happy with our body.

So how do we fight it???

First, forget perfection. It’s just an illusion anyways. It’s estimated that 95-98% of women have cellulite and that 5% of women naturally possess the body type portrayed by the American media. So that perfect body, the one with no dimples and perfectly smooth skin with just the right amount of muscle tone and curves in all the right places, is simply not a reality for at least 95% of us. (You better believe that includes most actresses!) I think it’s time we wipe the slate clean and realize that health and beauty come in all different shapes, sizes, and colors.

funny

Shout out to all my “porcelain” friends out there! 😉

Keep perspective. That other 5% might not have to work as hard for their body, but they still got problems!! I know I’ve been guilty of this before. I get so focused on wanting to look a certain way, I start falling into the trap of thinking that a “perfect” body is THE end all be all. We start thinking we would be happier, more content, more beautiful, and that it would fix all of our self-esteem and relationship issues. Outer beauty does not equal happiness. If Hollywood isn’t the perfect example of this, then I don’t know what is.

Stop Comparing. Comparing yourself to others – whether it be it your friends, your coworker, or Jennifer Garner – is a battle you will never win. We all have our strengths and weaknesses, things that come very naturally to us and things that are constantly a struggle, things we love about our life, body, etc., and things we wish we could change.  But “comparison is the thief of joy,” as Theodore Roosevelt once said. It eats away at you. It never allows for contentment. And it can absolutely ruin one of the most treasured things we have in this world: relationships. Learn how to be happy for each others’ strengths and accept that they might not be yours.

I know all of this is easier said than done. One of my favorite things is a really good movie or TV show, so I still have to fight these thoughts too. But it starts with changing your mindset. Remember: your friends, your family, your spouse, they don’t love you because of your looks.

*At some point, good has to be good enough! Stop wasting time dwelling on the things you can’t change and start making a conscious effort to appreciate and be thankful for all the things you do have. Set aside a few minutes each day to think about or write down 3 things you’re thankful for. It’s actually been proven to make you a more thankful person.

It is not wrong to have goals. It is not wrong to want to change and improve yourself. (Otherwise, I’m really shooting my career in the foot right now. 😉 ) But how about we give ourselves a little grace. Rid yourself of the expectation of perfection. Start learning how to love yourself as you are right now and let’s show the world what real, fit women (and men!) look like!!

For more on this, check out:

Magic Mike stars talking about getting into shape

For more on how the stars DO get into kick butt shape, check out So You wanna look like a super hero (part 2)!

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Just in case you haven’t already seen it, here’s another example for you….

Ain’t No Swing

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I talked in my last post about why I love kettlebells and all the reasons they are beneficial for you. This naturally leads me into the topic of the most famous kettlebell exercise: the swing. Reason being is it also happens to be one of the most misunderstood and incorrectly done exercises, which leads many people to believe the swing is dangerous. OK, sure. When done incorrectly it can be harmful. That is fitness. Any exercise can be that.

When you put a weight over your head and there is always the possibility of dropping it on your face. When you do any exercise with poor form or too much weight OR play a sport, there is always the possibility of injury.

That is why a good trainer will harp on your form until its perfect! And then continue to make sure it stays that way.

OK, back to the swing. There is good reason that it is so commonly done incorrectly. It is not like most exercises. In fact, it goes against most of the fundamental rules of weight lifting. That is: lower the weight slowly, keep your chest up, and slow down. Because of that, the swing is also pretty counter-intuitive. In fact, if you don’t feel pretty darn awkward when you’re first learning you’re probably doing it wrong.

So to get started, I would like you to watch this quick, uuh, educational video. And no I’m not joking. I got this brilliant idea from the lovely Jen Sinkler and there really is a point to it… 😉

SO, the 2 main factors in the kettlebell swing:

1.First you’re going to bend….but not at the knees, at the hips. It is not a squat. Just like Elle so beautifully demonstrated :), you’re going to bend forward, sticking your butt out and dropping your chest toward the floor; much more akin to a deadlift than a squat. As the bell falls, don’t resist it. Let the bell pull your upper body down. This is not one of those times when you should be “lowering it slowly”.

2.Then SNAP!… also called a hip thrust or “popping” your hips; it’s all the same idea. You’re going to snap your hips by squeezing your butt and driving your hips forward quickly and powerfully. You’re literally going to drive the kettlebell up and out with your hips. So don’t hold back!! This is what gets the bell to pop up. Remember what I said above. If you don’t feel awkward, you ain’t doing it right!

*Here are a few helpful tips to remember:

  1. Relax your arms. This is not a shoulder exercise. But if I relax my arms, how do I get the bell to swing up?!?!?!? That’s what the hip snap is for! The only part of the arm that should be working is your forearms from gripping the bell. That’s it.
  2. The handle of the bell should never drop below your knees! Most people want to drop it really low because they think they should be squatting, but the swing is a glute and hamstring exercise so you should mainly be feeling it in your butt and the back of your thighs.
  3. Keep your back straight fool!! Even all the ladies in the video had nice straight backs! So stick that chest out, keep it out, and your back will look the same. Ain’t nobody got time for that! 😉 (But seriously, I love you guys and don’t want you to get hurt. So keep that back nice and straight and let your glutes and hams do the heavy lifting.)

These things are all much easier to see and understand in person. Since that’s not possible, I did the next best thing…

I really do hope this clears some things up for you guys and helps you go from ain’t no swing to ain’t no thing! Good luck!

**As a little bonus, if you still aren’t sure you’re doing it right or it hurts your back, take a video of yourself swinging. Send me the video at [email protected] or on my facebook and I will personally watch it and give you the tips you need to fix it!

***Interested in Colorado Springs kettlebell classes? Check out my in-home training studio, Springs Kettlebells!*