Try this weekend workout out!

Try this weekend workout out!

Try this weekend workout!

 

Marching Hip Ups

Jump Squats

Prone Blackburns into a Reach n Curl

Inch Worm w/ Shoulder Touches

SL Ground Touches

Perform each movement for 45 seconds on 15 seconds off. Repeat 3-4 times.

Happy Weekend! Enjoy.

 

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Training @ Upper Valley Gym: How Do You Start Your Day?

Training @ Upper Valley Gym: How Do You Start Your Day?

How you start your day, arguably the first hour will determine how the rest of your day will go. Does this sound like you? You wake up at 7 to get your kids ready for school, while you need to be to work at 8:30. Do you go to your Upper Valley Gym first?

  • First cup of coffee is at 7:05
  • Get the kids up.
  • Get yourself ready.
  • Check social media while you’re waiting for them.
  • Leave the house at 7:45 to get them to school by 8.
  • Stop to get a coffee and maybe something to eat.

STOP!  You just set the tone for the entire day, and that tone is – I put myself second.

 Upper Valley Gym

What did you do for yourself during that time to make yourself feel GOOD or improve yourself in some way?

  • What did you do to help you be successful for the rest of the day?
  • Did you prep your food?
  • Did you spend some time (5-10 minutes) stretching?
  • Do you head to your Upper Valley Gym first (KDR Fitness)?
  • Did you spend some time reflecting on what you have to do today?

Most people are reactive, we see that all the time in their food choices.  When we dig deeper, we find that they start their day flying around the house as if their bed is on fire and the house is quick to follow.  It tends to go – caffeine first, followed by either getting the kids ready or themselves ready before they rush out the door. Unfortunately, that’s how a lot of people spend their mornings and it all starts with the second you wake up. So, here’s what we want you to work on for this week – get up 15 minutes earlier.

By waking up 15 minutes earlier you will give yourself a little bit more time to get ready.  What should you do with those extra 15 minutes?

 Upper Valley Gym

First – drink some water.

Second – do something for yourself.  I like to sit cross-legged for 5 minutes or stretch my chest out.  If that’s not your cup of tea, then prep one meal for the day.

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Its not a secret that we love Kettlebells at KDR. But why?

Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming.  So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time.  PLUS!  Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating.  After all…it’s just a ball with a handle.

According to a recent study by American Council of Exercise demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
  • Increased ability to go longer during runs – without running.
  • Increased ability to go faster during runs – without running.
  • Increased strength in core, glutes, hamstrings AND back.
  • Decreased back pain.
  • Decreased knee pain.
  • Better posture.
  • More power and explosiveness.
Link below for your research pleasure.
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Buttfessions A Kettlebell Fitness Coach: [PART 2]

Buttfessions A Kettlebell Fitness Coach: [PART 2]

On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about.

It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes or quad…or muscles for that matter. It’s a good problem to have BUT it’s still a problem. I don’t want to wear workout/yoga pants every day! Plus I really hate trying clothes on (Ben loves to shop…true story…you should see his shoe collection) so when I find a pair of jeans I stick with them.

Common issues I have are:
The waist gap – when they fit my quads and butt just right…but I have a big waist gap in the back.
The loose knees – when they fit perfect on the waist, butt and quads but my knees are baggy. What?!
The skinny jean – I find a size that fits perfectly on butt, waist, and quads…TOO long. I have to roll them up like 3 times!
The Saggy crotch – I barely squeeze them over my quads, get them buttoned…ok…suddenly they went from a high waist to a low waist because I can’t get them all the way up over my butt. The result is a saggy crotch that may split if I do the squat test. ALWAYS DO THE SQUAT TEST!

So what do I wear?

Hear what other fitness professionals are wearing!

http://www.motherfitness.com/the-fittest-booties-dish-out-fave-jeans-picks/

Last week I gave you my favorite (builder) glute exercises. Link from 1st post. Check them out here.

 

 

 

 

Here are my top 5 sculptures:

x-band walkouts

 

SL Hip Ups

Quad. hydrants

 

Side Lying ABD’s

These are movements you can do every day and add to your current workout program. I prefer a high rep range, 15-30 on each to maximize the burn AND pump. Love thy pump! I hope my buttfessions helps you embrace what you have and work with it rather than working against it.

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30 days of Glutes!

30 days of Glutes!

kettlebell fitness coach butt sculpting

  Those glutes weren’t given to her. They were earned!

Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively.  However, (THANK GOD!) we now know that’s not true!  They are a muscle just like any other muscle and can respond to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.  

A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be.  Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.

                                    Looking at that booty! You don’t get that by running slow.

That’s great if you want a better looking butt!  Check out our 30 days of glutes challenge and start rocking a tighter butt that:

  • Will help protect your lower back from injuries.
  • Help you in almost all sporting events.
  • Will fill out your jeans better!  No one wants a desk ass.

Don’t forget to squeeze your glutes at the top of every motion!

 

Do you want a stronger and more sculpted butt?  Sign up for our 6 week Stronger You program!

 

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What Types of Protein Should I Eat In My Kettlebell Training?

What Types of Protein Should I Eat In My Kettlebell Training?

A member asked a unique question recently. This question is a great question for anyone in our gym utilizing Kettlebell Training on a regular basis. Here’s the question:

“I want to be more conscientious with my meat purchases in terms of where it comes from, which makes it cost more. I would like to try a meal a week being vegetarian, but am not really sure how to do that without losing out on protein – or resorting to tofu.”

Why?  Why do you want to be more conscientious of your meat purchases?  Generally, people choose to select “better” sources of food (i.e. non-GMO, organic, local, free-range, etc.) because they feel it will improve their health or have less of an impact on the environment.  I am not going to touch the environment thing, but ill comment on the health point.

Think of a fuel gauge, except at one end put unhealthy and at the other end put healthy.  Now let’s say you start at the unhealthy end and you want to move the needle as far toward health as possible.  Then, you need:

  1. Strength training.
  2. Adequate calories.
  3. Adequate nutrients.
  4. Cardiovascular training.
  5. Self-care – yoga, meditation, adequate SLEEP, etc.
  6. A happy outlook on life.

Hitting those 6 points is going to move you 75-80% towards the healthy side.  The other 10% is the cumulative effect of those things, and the other 10% is arguably genetics and environment.  Drink town water?  Probably not great for your overall health.  Smoke?  Seriously?  That certainly won’t move the needle towards health.  In fact, lifestyle is all of these heavy drinker, chronic workaholic, poor sleeper, etc.

Food choices outside of NOT eating a standard American diet composed of processed sugars and fats and watching your overall sugar intake….ANY food choices outside of those will move the needle towards health.

Eating organic, local, free-range, non-gmo blah blah blah won’t move the needle that much.  It just won’t.  Now…I had cancer…so maybe you don’t want to listen to me. However, I don’t think that was due to my lifestyle.

And you can certainly find information to prove me wrong.  But I can find info to prove you wrong.  At the end of the day, I put eating organic, free range, non-gmo, etc. in the realm of “religious belief.”  In other words, you do something because you THINK it makes a difference. However, you can’t conclusively prove that belief will make the difference you think it will.  Some people believe in God (or a higher being) because they want something after they die.  But, we can’t conclusively prove it…i.e. that there is an afterlife.  That’s a religious belief. Ok, onto the advice.

First – shop locally.

There are a HUGE number of local farms that supply chicken, pork, lamb, beef, bison and a whole bunch of other meat choices.  However – be prepared.  You’re going to pay upwards of at least $7 per pound (that’s only if you buy in bulk) and often $10 per pound.  PRICEY!

Second – you can lose weight and be healthy.

by eating a large combination of foods and following a very diverse number of diets.  No diet HAS to include meat, however, it just so happens that meat provides us with valuable nutrients that we can’t get from other sources, or we can’t get EASILY from other sources.  One meal vegetarian is ok as long as you get the minimum grams of protein you need – roughly 100 grams for females and 125 for males (those are assuming your working out, if not then it’s more like 40 grams and 60 grams.)

Third – Beans and nuts. 

Most vegetarian meals are inherently low calories.  While they are very nutritious in terms of nutrients, they are not very energy fueling.  You ever try and eat 3 cups EACH of broccoli, onions, peppers and mushrooms.  I have.  It’s hard.  And there is only about 500 calories in those 12 cups depending on what you cook them with.  So…beans and nuts.  You’re still going to eat a huge volume of food, however, by adding the beans and nuts into the meal you’re adding in protein as well as calories.

So a vegan meal would consist of – at least 4-8 cups of different veggies of varying texture – onions, mushrooms, peppers, and broccoli, with probably 1-3 cups of beans depending on how big you want to make the meal AND probably .5 cups of some kind of nut thrown into the mix.

 

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