Ding ding ding we have a winner! The Kettlebell Workout

I have tried a lot of exercises over the years, and when it comes to strength training, I've tried just about everything! I am always looking for something new and challenging to change it up and give me results. Now, my favorite moves are those with Kettlebells-- a tool that helps shape and tone you all over! It's not only music to my ears-- but to my arms, legs, butt and core! Try some Kettlebell workouts and you'll be ringing in benefits in no time: total-body toning, increased cardiovascular fitness, core strengthening and improved posture and balance. 


Here are some of my favorite exercises with Kettlebells:

 

Chair row

A. Hold a kettlebell with both hands in front of thighs, palms facing you, and stand with feet together. Inhale, then exhale as you squat (kettlebell will be in front of knees).

B. Inhale as you raise kettlebell toward chin, bending your elbows out to the sides. Exhale as you lower the weight. Repeat, holding the squat the entire time.
Too tough? Place a rolled towel or small pillow between your thighs and lower into only a half squat position

Warrior Press

A. Hold a kettlebell with both hands in front of chest, elbows pointing down. Lunge forward with right leg until thigh is parallel to ground, and turn left foot out, shoulders and hips squared forward.

B. Inhale, then slowly exhale as you press kettlebell overhead. Inhale and lower weight.
Too tough? Bend front knee only slightly

  Squats

  A. Hold the sides of a kettlebell handle with both hands in front of chest, elbows bent and palms facing each other. Stand with feet slightly wider than shoulders, toes pointing out and knees slightly bent.

B. Squat until thighs are parallel to the ground and elbows touch legs (only go as low as you're comfortable with), rise up and repeat. Do 15 to 20 reps.

Twists

A. Sit on the ground with knees bent. Hold a kettlebell in left hand next to right shoulder and wrap right hand around left. Lean back, then raise feet.

B. Shift your weight to the right as you pull the kettlebell down to your left side. Return to start and repeat; switch sides to complete set.

Windmill

A. Holding a kettlebell in your left hand, arm extended overhead and palm facing forward, stand with feet staggered, right in front of left and about a foot apart.

B. Shift weight into your left hip and bend forward at your hips as you rotate your torso left, keeping your left arm raised and reaching your right hand toward your right foot. Rise up and repeat; switch sides to complete set.

 

Swings

A. Stand with feet wider than shoulders and hold a kettlebell in right hand in front of hips, arm straight and palm facing body. Squat, shifting hips back, as you lower the kettlebell between your legs, then swing it forward to chest height as you rise up.

B. Squeeze your butt and push your hips forward as you stand. Lower into a squat as you swing the weight between your legs and repeat; switch hands halfway through the set.

(An added bonus--- these workouts take way less time than typical weight-training routines becuase you are almost constantly moving and toning!)

 

 

Kickin it up a notch!

So with my Half marathon training fully underway I felt like I needed a power boost, something to get me up and energized a little bit more. What better way to do that then to GET NEW SHOES!!!!! I have been wanting to customize some Nike kicks for a while now and this is the perfect time to do so!

Here is what I designed for myself-- totally Pittsburgh Marathon inspired!

There was only one requirement of these shoes-- they had to be some kind of blue. I ALWAYS have blue shoes, it's just my thing.

I think these hit the mark! And I punched up the bright turquoise-y blue with the LIVESTRONG yellow swoosh and laces-- a color that I also love!

                                           Of course I had to customize the ID with my nickname!!!! (I wish you were able to customize each shoe individually for this part-- I would have made the left shoe say RUN so it would read RUN BESS

I can't wait for these shoes to get here! I hope I have enough time to break them in. Now I am even more pumped thanks to a kickstart from these sweet new kicks!

MIAMI BEACH

Finally made it to the sun and sand in Miami! Couldnt be happier at the beach-- and yes, i DID get in some awesome running while on vacation!

Nikki Beach

Drew and I on Nikki Beach

(First day-- in desperate need of some sun! haha)

Miami Beach (North)

Cloudy last day-- But it made for one of our best days! Stayed out on the beach until 4:30pm and evened out our Miami tans.. woo-hoo!

Palm trees and an ocean breeze-- All smiles for me!

Drew and I on the path between our hotel and the beach-- Where I did my morning runs! It had the PERFECT breeze to balance the heat on a bright, sunny AM run.

Early wake-up call to see the sun rise! Wasn't going to miss this-- pictures don't do it justice.

Calm, peaceful. serene--- truely refreshing. 

I wish I could see this more often!

Miami-- Can I live here, PLEASE!?

New Addiction

Chobani Greek Yogurt. I have been enjoying this tastey protein-packed treat for a few months now. The texture is perfectly creamy and the flavors are delicious! Its hard to pick a favorite, but for today, it's raspberry. Or maybe blueberry....

Try this--- you can add cereal or granola to give make it even more satisfying! My mix- Chobani Greek Yogurt in Vanilla with Special K red berries Cereal.

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YUMMY!

Spring Break

Coming soon-- tips for Beach Running!

You have worked hard to get your bod ready for Spring Break, don't stop now that you are there! Take advantage of the change in scenery and enjoy some warm weather, beach running!

However, Beach running can be tricky! Here are some tips to make your workout more enjoyable:

Check the Tides
A low tide creates the most level, hard-packed surface for running. As the water ebbs, it leaves hardening sand behind that's still forgiving—like a soft trail—underfoot. Ideally, you want to run at the lowest tide of the day, or an hour or two around the lowest point, and stay close to the water's edge without getting your feet wet. Running at high tide leaves you with just soft, dry sand, as the tide is rising and taking over more and more of the beach.

Check Your Knees
Some beaches have more slanted surfaces than others, but even the most level beaches, at the lowest tides, have some slant to them. And generally speaking, the higher the tide, the more angled the sand. Running on an angled surface can wreak havoc on your knees and hips. Make sure you run out and back. The unevenness isn't good for either leg, but it's better to put both legs through the paces than just one (for instance, running down a beach in one direction, then back on the road).

Deep Sand Workouts
Even if you can't get down to the beach at low tide for the hard-packed sand, running in deep sand once in a while is a great kick in the butt. Sand, like soft snow, gives with every step, so your leg muscles (hello, burning calves) will feel the burn. This can be really convenient, though, if you don't have much time for a run. Doing a short workout in deep sand will rarely leave you wishing you had more time for a longer run.

Gear Up
Sunscreen is a must, as running next to the water will give you the reflective rays as well as from directly overhead. Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run, instead of that fireball in the sky blinding you.

Jump In!
Nothing caps off a great beach run better than a jump in the ocean (and thank goodness for quick-drying run apparel). A soak in the sea won't give you the same recovery benefits as an ice bath—unless you're running on a beach in Maine in the winter—but it will undoubtedly leave you refreshed.