Kettle Bell Benefits

The Kettle Bell has become a popular tool in the fitness world now because it will give you a kick butt workout that shreds fat and firms you up faster than anything else.

When you really take a look at it -It looks like a granny purse or a cannon ball with a handle!! It actually was used as counter weights for Russian Farm equipment. The farmers would throw it around as entertainment.

Its popularity spread throughout Russia soon they became a favored fitness tool. The Kettle Bell also became the country's national sport-they were used not just for power lifting and  Olympians, military and special forces began training with them.

Now we use them as another fitness tool in our gyms.Kettle Bells are used to perform explosive workouts that combine strength training , cardio and flexibility It's a whole body workout in a shorter amount of time than long, boring cardio or endless hours lifting weights.

Kettle bells are an odd shape so your body mass is off center-It requires an individual to use muscle that mimics real life situation.

~battle on 
https://youtu.be/cgZu4b1eEow

Daily Reminders to keep life in Perspective

My Friend shared this Yesterday..I felt it needed to be passed on! A little  pick-me-up or even a reality check on a bad day!

1. We all live under the same sky – The same things that make us all different unite us all. We’re individuals with unique histories, stories and strengths. Growing up, we need constant reminders that being different isn’t just okay, it’s necessary. It’s a part of life and it’s what makes us all special and offers purpose. As necessary as that advice is, we also need to know that we’re not all thatdifferent, at the same time. We’re on the same planet, under the same sky. We need the same things to survive. Thinking of this will help you lead a life of understanding. When you’re having trouble relating or finding empathy, this will come in handy. When you’re alone, it will connect you – you’ll remember that someone actually has felt how you do, even if you don’t know them. What a relief. 

2. Knowledge really IS power – If you’re reading this post, whether or not you’ve had a formal education, you have the power to educate yourself. You have access to knowledge not previously available to the masses. This is the digital age, and it’s a time that truly reflects just how accurate the old adage “knowledge is power” really is. Knowing that you have the opportunity to keep learning and strengthening your mind is a GAMECHANGER. This means you can always find the answers you’re searching for, and it means you can help others find answers too. With all that is wrong with the world, I believe through knowledge we have the power to change.

3. Humans are meant to evolve – You can imagine how many times I’ve been told that I’ve changed over the years. I think the more appropriate observation is not that I’ve changed, but evolved. We’re not meant to stay the same all of our lives, no living creature is! Physically, mentally, emotionally – we evolve through experience. This is important to keep in mind not only when you think of how you’ve “changed”, but when you see change in others. This evolution definitely influences our personal relationships too, so it’s a good reminder when we notice ourselves drifting apart from people we used to be close with or becoming closer to people from different walks of life.

 4. The little things end up being the big things after all – Among all the big moments are an infinite amount of microscopic moments, many that are forgotten too quickly. Just because there’s a break in the action doesn’t mean that amazing things aren’t happening. Actually, those tiny experiences are what make the “big” things even possible. They give life more meaning than most realize.

5. Every day is a new opportunity – I know this sounds so cliché, but if you’ve ever pulled yourself out of a rough time, you know how valuable this can be. Each day brings new chances for positivity and happiness. If you’ve made a mistake, try again tomorrow. The opportunity is there – all you need now is the effort. Don’t get discouraged if it takes more time, either – like I said above, it’s all about the evolution.

Avoid Snack Attacks

50 Things to do instead of snacking
1. Imagine the new healthier you
2. Walk around the block
3. Call a friend
4. Make a list of your Top Ten Reasons to Lose Weight
5. Make a To Do list
6. Turn on music and dance
7. Jot a thank you note to someone
8. Go to bed early or take a nap
9. Read a book
10. Blog or journal
11. Give yourself a manicure or pedicure
12. Plan a healthy meal for your family
13. Surf the Internet
14. Finish an unfinished project
15. Walk your dog, pet your cat, feed your fish
16. Brush your teeth
17. Balance your checkbook
18. Say a prayer
19. Chop veggies to keep on hand
20. Give a massage
21. Clean out a junk drawer
22. Play a game with your kids
23. Try a new route on your walk
24. Drink a glass of water
25. Kiss someone
26. Try on some of your clothes
27. Look at old picture
28. Rent a video
29. Wash your car
30. Take a hot, soothing bath
31. Update your calendar
32. Work in your yard
33. Start your holiday shopping list
34. Count your blessings
35. Write a letter
36. Fold some laundry
37. Check your e-mail
38. Give your dog a bath
39. Send a birthday card
40. Meditate
41. Hug someone
42. Rearrange some furniture
43. Light a fire or some candles
44. Put your pictures in an album
45. Plan a trip (real or imaginary)
46. Straighten a closet
47. Clean out a files
48. Visit a friend
49. Clean out your trunk
50. Do something nice for someone


Am I Really Hungry Or are my emotions making me want to eat ??

Am Fight Club: Fight to be Fit: It's that time of year again

Am Fight Club: Fight to be Fit: It's that time of year again: Back to school workout planning and prep AM Fight Club's Julie Diver talks strategies for prioritizing workout amid busy back to sc...

It's that time of year again

Back to school workout planning and prep

AM Fight Club's Julie Diver talks strategies for prioritizing workout amid busy back to schools schedules

Healthy Snack Ideas

1. Hard-Boiled Eggs
Hard-boiled eggs are healthy and easy to prepare. Eggs are also filling and contain only 80 calories each. (More or less depends on size of egg)
2. Low Fat Cottage Cheese
Cottage cheese is full of protein and calcium. A half cup of low fat cottage cheese totals 100 calories. The protein in cottage cheese is valuable for muscle enhancement.
3. Apples
Apples are a good source of fiber and anti-oxidants that help the immune system. One medium size apple has 4 g of fiber and 95 calories.
4. Hummus Dip
Hummus is low in fat and carbohydrates but packs in protein. Try our Zucchini Hummus or Sweet Potato Hummus recipes!
5. Organic Popcorn
Air-popped organic popcorn contains polyphenols, a chemical that rids the body of toxins that damage blood cells. One serving is usually 2-3 cups.
6. Almonds
Almonds are protein-rich. Almonds are a good source of magnesium and vitamin E, an important anti-oxidant. Keep a serving size to 1 ounce.
7. Yogurt
Yogurt is low in fat and high in calcium. Yogurt helps remove bad bacteria from the digestive tract.
8. Natural Peanut Butter On Celery
Natural peanut butter loaded with protein. Spread it on celery for a healthy snack.
9. Grapes
Grapes are very low in calories. Thirty grapes totals only 100 calories. The nutrients in grapes help cleanse the liver and prevent cell damage.
10. Avocado
The avocado has a variety of nutrients for energy, mood enhancement and appetite surpression. According to the USDA’s nutritional database, one medium avocado has 240 calories.
11. Pears
One pear contains 6 g of fiber and an array of vitamins and minerals. Snacking on pears helps prevent colon cancer and sickness.
12. Cherry Tomatoes
Cherry tomatoes are chock-full of vitamins. Eating tomatoes lowers your risk for cancer and cardiovascular disease.
13. Baked Sweet Potato
Sweet potatoes are high in fiber and vitamin B6, a vitamn that helps prevent hardening of the arteries and blood vessels. The beta-carotene in sweet potatoes also promotes healthy skin.
14. Celery
Celery is high in vitamin C. The potassium, pthalides and magnesium in celery helps regulate and lower blood pressure.
15. Cantaloupe
Slice a cantaloupe in advance and refrigerate it for a healthy snack at work. Cantaloupe is another high vitamin C food.
16. Baby Carrots
Carrots are low in calories and include a large amount of vitamin A, which can improve eyesight in the dark.
17. Tuna in Water
Tuna is low in calories and one can of tuna in water has 10 g of protein. Add tuna to your salad, or eat it on whole grain bread.
18. Oatmeal
The beta-gluten in oatmeal benefits the immune system and eating oatmeal daily lowers cholesterol. The anti-oxidants in oatmeal protect the heart.
19. Strawberries
One cup of strawberries makes a nice little snack and it’s only 43 calories. Strawberries are also high in fiber and vitamin C.
20. Dried Fruit: Dried fruits are some of the healthiest alternatives to refined sugar, and they are an excellent way to satisfy a sweet craving. While many manufacturers use the natural sugar found in fruit, called fructose, to sweeten their products, eating fruit itself in moderation is a great way to get needed nutrients and vitamins.The dried fruits on the healthy list can be found in bulk at most health food stores, and pre-packaged at most regular grocery stores. Remember to always check the ingredient list for extra sugar or additives. 100 calories or less. just don't get the ones with extra sugar!
~battle on~

Be a Goal Digger

Getting Healthy with Louise!

Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.
Weight Loss goal this week. Don’t attach a number goal to it. Don’t go in thinking it’s is going to lead to X number of pounds lost. Just pick one of these healthy habits to focus on…
Goal: Move Consciously Every Day
You don’t have to join a gym, take up running, (walking) 
start weight training or sign up for a group fitness class, unless you want to, of course. This goal is about making the decision to simply move your body more. That’s it! Take the stairs, go for a walk, play with the kids at the park, it really doesn’t matter. The more you use your body the more it will want to be used. Make a conscious decision daily to do something active and you may be surprised where it leads.
Goal: Cook More and Eating Out Less
Setting a goal to cook more can seem overwhelming at first. There’s definitely a learning curve if you are used to eating out on a regular basis, but if you start small it is possible to slowly tip the scales toward eating in.
It starts with meal planning. Find a way that works for you. Some people like to plan their meals on the weekends or even cook and have meals prepared, others (like me) thrive off a stocked pantry and plan day-to-day. Whatever style works best for your current situation (because it will change) plan to eat out 1 less day a week than you normally do as a start.
Goal: Eat Breakfast
No "I have no time" excuse. You grab a banana on your way out the door or get up 10 minutes early to cook up some eggs. And if you can’t then hard boil some the night before and have them ready to go (see meal planning above.) Eating breakfast is too important. It’s an easy way to set the tone for the rest of the day.
Goal: Drink More Water
Water drinking is a pet peeve of mine. I’m going to try to stay off my soapbox but seriously, it’s WATER. It’s what we as human beings are SUPPOSE to drink. There’s no doubt about. There’s no arguments or discussions that need to be made. Water should be your drink of choice. If it’s not than there’s one simple thing you can do to change that. Drink more of it. I’m not saying give up your diet soda completely, but the more water you drink the less soda you’ll probably consume and, like moving your body, the more you drink the more your body will crave it.
Goal: Have a Vegetable and/or Fruit with Every Meal
The not getting on my soapbox thing isn’t working for me so I’m just going to blurt this out… EAT MORE VEGETABLES. Like drinking more water the more you eat of them the less "other stuff" you will consume. Set a goal to have at least 1 vegetable (and no, lettuce on a burger does not count) and 1 fruit with every meal. It’s a great start! Over the years I’ve upped this goal and now we have about 2 meals a week with 2 vegetables and no starch. My family doesn’t even notice the lack of noodles or potato any more and we’ve grown to love things like roasted Brussles sprouts, cauliflower and yes, even beets. Key Phrase there: GROWN to love. It’s a process, a journey, much like any goal you are attempting to accomplish.
Goal: Go to Bed Earlier
This is my latest goal to tackle. I’m trying to go to bed earlier at least 3 days a week. There’s no arguing, sleep is important and I don’t think most of us get enough. Setting a sleep related goal may seem like a small step but sometime it is those little things, like a good nights sleep, that make all the difference.
Goal: No Mindless Eating
Another one of my consistent goals.
I realize not everyone does it but for those of us that do, setting a goal to cut out mindless snack is HUGE. My best tool in reaching this goal is the food journal. Whether I write it down, type it out, or photograph it, the pause helps me decide if this is something I really want eat or an unconscious nibble I won’t even enjoy.
Goal: Train for an Event
Whatever it is... 5 k... or just o alk a mile.... do it
Goal: Leave Three Bites
This is a simple goal !!
How many calories can you save by leaving 3 bites???
Goal: Be Thankful for The Little Things
Being thankful for the little things is so important...
Look for non scale victories!!!