Healthy and Loving It

I love the sound of my alarm clock! You might be thinking, “This woman is crazy and I’m going to stop reading right now.” It’s true, I love the beginning of each day and I can’t wait to tell you why. Early morning is the time that I set aside to focus on myphysical health. So when I hear my wake-up call, I never hesitate to hop out of bed, throw my hair into a messy bun, and get moving! I’m not saying you have to become an early bird to get in your daily dose of exercise; however, your body will thank you no matter what time of day works best for you. So let’s get your body moving and have fun doing it!

Fundamental to your success in being a healthier you is to pick the time of day that works best, and then do something you enjoy.Living an active lifestyle should be fun! I know that breaking a sweat and messing up your hair might not sound enjoyable, but let’s talk about why taking a walk outside or hitting up that local spin class is going to put a smile on your face. We all know that exercising on a regular basis has a huge impact on your body, mind, and emotional well-being. Here are a few added benefits that should get you moving:

Exercise…

• Fuels energy
• Promotes better sleep
• Decreases stress
• Combats health conditions and diseases
• Releases “happy” chemicals
• Strengthens memory and brainpower
• Increases creativity
• Reduces aches and pains
• Boosts self-confidence

God created our bodies perfectly. All we have to do is our part in caring for them and strengthening them each day. Scripture says it this way: “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers” (3 John 1:2 NKJV).So let’s get healthy!

I would like to share with you a fantastic little piece of equipment that is one of my personal favorites. It’s called a kettlebell. It’s compact and easy to use at home, in the park, at the gym, or anywhere you like to work out! Kettlebell training is a super effective and fabulously fun way to train. There are many different weights for kettlebells, so start light and work your way up.

Here are some of my favorite kettlebell exercises:

Kettlebell Side Lunge
Targeted muscles:Glutes, hips, and legs

1. Start by turning the kettlebell upside down. You will be holding the round part of the kettlebell not the handle.

2. Grasp it in both hands and step out to the side pushing your hips back. Be sure to keep your knee over the ankle. Bring your leg back to center. Start with 10-12 reps on each side and complete 2-3 total sets.

Kettlebell Russian Twist
Targeted muscles: Abs and obliques

1. This one is sure to fire up those core muscles! Sit on the ground with your legs slightly bent and heels on the ground. Hold the kettlebell by grasping the round portion.

2. Start in the center and slowly rotate your shoulders so that your elbow nearly touches the ground. Rotate back to center. Then, rotate your shoulders to the other side. Keep rotating from left to right—controlled movements with normal breathing (don’t hold your breath). Start with 10 total reps and work your way up to 20. If you really want to ramp it up, lift your heels slightly off the ground engaging the lower portion of your core even more!

Kettlebell Single Arm Row
Targeted muscles: Back and lats

1. Hold the kettlebell by the arched handle, like you’re holding a purse or shopping bag. Support your other hand on your leg. You should be slightly bent at the hips.

2. Slowly lift the kettlebell, keeping your arm and elbow close to your body. Slowly lower the weight back down to the starting position. You should feel the large muscles in your back (lats) contracting with each movement. Repeat for 10-12 reps on each side with a goal to complete 2-3 sets total.

Kettlebell Renegade Row
Targeted muscles: Back and abs

1. If you have conquered the single arm row and are up for a challenge, here is your move! Rest one hand on a kettlebell and get into a plank position.

2. Grasping another kettlebell, row back drawing the elbow up and keeping the arm close to the body. Slowly lower the weight to the ground and repeat for 8-10 reps on each side. This one requires a lot of core and upper body strength.