H2 Blog Index

Entries in exercise (5)


MY 3 GO TO EXERCISES PART 3:: Kettlebell Swings

Hello my friends! Last but definitely not least in our 3 part series of “My Go to Exercises” is kettlebell swings! I love the variety that the ketlebell brings to workouts. 

Swings are great cardio but they also work the legs, glutes and abs.  As I stated in the video if you haven’t used a kettlebell before start with a low weight such as 10 lbs. and work your way up. Get used to the motion before you add more weight. You shouldn’t have a sore back after doing swings so keep this in mind as you asses the correct weight.  I would recommend that you add a few more reps than adding weight if you are new to using the kettlebell. Remember, its one of the very few exercises that you want momentum in! The power comes from your hips not your arms. I’m very excited to hear how much you love kettlebell swings so please share! 

Click the photo below for a full video tutorial! 
Kettlebell Swings



As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!


MY 3 GO TO EXERCISES PART 2:: The Deadlift

Ahhh, the deadlift! This is one of my favorite exercises. You get so many muscles engaged and worked but it also really helps with breathing. Form is extremely important while performing the deadlift. You want to make sure the head is lifted and spine is straight so you don’t put any strain on the back. I am not a fan of making videos but, for this series I felt like it was necessary so I can go in depth with form and show exactly how to perform the exercises correctly. 

Lets dig into the muscles the are used during the deadlift, then you’ll understand why it’s not only one of my favorites but also a great exercise if you are in a time crunch. 

You are working the following muscles::

Gluteus Maximus (Butt)

Quadriceps (Upper Front legs)

Adductor Magnus (Inner Thigh)

Hamstrings (Upper back of legs)

Erector Spinae (lower back)

Trapezius, upper (upper neck muscles)

See why I love it?! Okay, grab a mirror or friend and get your deadlift on!  

Happy Deadlifting!


As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!



It's National Nutrition Month!

Hello my friends! It is hard to believe but March is here. The Academy of Nutrition and Dietetics declared March, National Nutrition Month in 1980. They focus on the importance of making informed food choices and developing sound eating and physical activity habits. We all know that we are what we eat, sometimes that’s good and other times not so good. To help kick off NNM I thought I would share some tips on sneaking in more healthy food and getting more exercise. 

1:: My biggest tip is meal prepping! Preparing ahead helps you make good choices instead of feeling ravished and eating the first thing you see which, probably won’t be broccoli! haha 

2:: Planning ahead not only goes for meals but, also for snacks. Keep things like fresh fruit, vegetables and nuts with you in the correct serving size so you don’t have to over think it. 

3:: Focus on eating more fruits and vegetables. If this means buying precut and ready to eat, do it! This will save time making it easier for you to eat healthy food and reduce the amount produce you end up throwing away because you didn’t get time to prepare it. 

4:: Take the stairs when possible! Getting your heart rate up even if its just for a few moments is better than not at all.

5:: Park as far away as you can to get in more steps. My favorite way to get more activity is to toss the ball with my dog.  Every step counts!

6:: Be accountable, if that means finding a buddy to keep you accountable or keeping a food diary, do it. This makes a tremendous difference! There is something about seeing what you eat and how much you move that makes you want to do better!

Finally, my 7th tip. Well, this is technically more of a challenge than a tip, I hope you are up for it!

7:: Cut out sugar for the month. Yes, I know March has 31 days. Could I have possibly picked a longer month? This is a hard one for me, I love all sweets and anyone that knows me well knows that Justin’s dark chocolate peanut butter cups are my weakness. I will however, be joining those of you who are giving up sweets for the month! This doesn't mean that you can’t eat fruit or a sweet potato! This means, no processed sweets, no added sugar in your coffee or tea, no soda and for me no Justin’s dark chocolate peanut butter cups for the next 31 days. If I can do it, I know you can too! I hope you join me in kicking sugar, at least for the month.  

These tips will help you slip into good eating habits that will hopefully last longer than a month! By eating healthier and moving more you will notice increased energy and hopefully you will feel better. 

So, who’s with me?! 

I’ll be posting some delicious recipes and snack ideas throughout the month so be sure to check back often! If you are joining me in cutting out sugar for month let me know, I’d love to help cheer you on! You can also check out my Facebook and Pinterest pages to get some healthy meal ideas. 


Here’s to a healthy March!



Core Matters~ Part 3

Hello! I'm so excited that you are joining me for the third installment of Core Matters. Hopefully, you have been planking everywhere you go and telling everyone you know how amazing it is! We are going to add three new exercises to our plank rotation.  

The first of which is Locust.  Locust is a great exercise for the entire back! As you exhale begin lifting with the shoulders letting the neck follow, lifting the chest and legs from the ground.  If this feels to intense for your back just lift the shoulders and head to begin with and work up to lifting the legs. This exercise is great for strengthening the muscles of the spine, glutes, and backs of the legs. It also stretches the shoulders, chest, belly, and thighs. Added bonus, this exercise also helps to improve your posture!


Bridge is our next exercise.  Bridge works the low back, glutes and hamstrings. There are many variations but simply holding it for 30 seconds is a great start. Bridge also stretches the chest and spine and can reduce backaches and headaches.

Our final exercise is Crescent Lunge.  Holding this pose creates strength by working the quadriceps and gluteus muscles as well as a wonderful stretch through the psoas, hips, chest and shoulders. This pose improves balance, concentration and core awareness. If you are just beginning hold on to a chair during your crescent lunge and keep a narrower stance to begin with.  

These exercises cover all areas of the core and are gentle enough for nearly everyone to do. Try incorporating them into your weekly routine doing 3 to 4 sets a few times a week.

I hope you are beginning to feel stronger with every exercise as well as in your daily activities! Be sure to share your core stories with me, I'd love to hear them!!




As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!


A Walk In The Sun

Talk about a beautiful day, today it's 57 degrees in my small part of the world. That's right punxsutawney phil didn't see his shadow, spring is on its way and the 2nd day of February was like a blissful spring day. I took a quick 2 mile walk to enjoy the sun, here was my view.


This got my mind stirring about all of the misconceptions of what Vitamin D is, and is not. This is one of the best explanations I've ever seen, Precision Nutrition says, "Vitamin D, a fat soluble vitamin, is the only vitamin that can be obtained through the sun.Vitamin D is really a group of prohormones. Vitamin D must be metabolized to its biologically active form in the body. After it is eaten or synthesized in the skin, it enters the bloodstream for transport to the liver. There it is hydroxylated to form 25 hydroxyvitamin D. In the kidney, a second hydroxylation results in calciferol, or 1,25 dihydroxyvitamin D—the most potent form." 

So what does this mean? You can absorb Vitamin D in 3 ways, your skin when absorbing sun can produce it, foods rich in Vitamin D have it and Vitamin D supplements contain a good amount. Moral of the story, put on some sunscreen and get out there and enjoy some Vitamin D! 


Happy February! 



If you have any questions feel free to leave them in the comments and I will get back to you as soon as possible. As always you can find me on facebooktwitter and pintrest