Category Archives: Fitness

25 lb kettlebell

Quick Kettlebell Workout Video

Here’s a quick workout combining the three kettlebell movements I showed you in this post. In the video I am not using the kettelbell I bought on Amazon last year. I am using the new 25 lb kettlebell I bought after the other one.

25 lb kettlebell

This kettlebell is the same brand, CAP, as the 40 lb kettlebell but it is slightly different in that it’s not enamel coated. I find that I can grip this bell just a little better since it’s 15 lbs lighter  less smooth and slightly bumpy.  It’s very easy to handle and comfortable in my hands.

Here I am performing sets of 10 of goblet squats, single leg deadlifts and Russian kettlebell swings. I did an additional set of 10 of the single leg deadlifts to ensure that each leg  gets worked out twice.  Gotta keep it even!

This was my first time recording myself working out for others to see. It is definitely harder than it looks. Kudos to Denise Austin, Billy Blanks and Shaun T.  This was definitely good motivation for me to not rest in between sets. You will see my form went away on a few reps and I lost my balance a couple of times. But that’s what happens when you workout. Remember to keep your core tight, don’t rush through each sets and take rest breaks as needed. I hope you enjoy this workout.

Don’t have your own kettlebell – use a dumbbell.  Don’t have a dumbbell either – use a jug of water or just your body weight. You can certainly decrease or increase the repetitions.  Keep in mind lower repetitions are most ideal for increasing strength. And higher repetitions are more ideal for increasing endurance.

Exercise tips

  • Keep core engaged with each exercise
  • Don’t allow your torso to rotate (like mine) with the single leg deadlifts
  • Push knees outward with goblet squats
  • Don’t hyperextend your back when straightening up during the swings
  • Keep your head and neck in neutral looking straight ahead (I tend to look up when squatting)
  • Remember to BREATHE!!!

Have you worked out with a kettlebell before?

Hello I’m Candice the creator of Frugally Fit and Natural. I want to help you live a healthy lifestyle without breaking your budget.
Happy New Year

Happy New Year! Long time no post.

Happy 2017 everyone! I hate to say what everyone always says every year but ‘boy did the year go by fast.’ I hope you all had a great 2016.  One of my big goals for 2016 was to start this blog. I did that but I feel like I didn’t put my best effort into it.  That’s one of the reasons I was hesitant to start a blog in the first place. I didn’t want it to be one of those really interesting blogs you stumble upon where the last post was 3 years ago.  I only wrote 7 posts in 2016 – despite having so many ideas. Ugh! Blogging is definitely a lot more work than I thought. I have new found respect for bloggers now.

But that’s what a new year is for right? Being better than last year. Setting new goals. Self improvement. Crowding the gym for one month.

Speaking of the gym, I, like many people have set plenty of health goals for 2017. I want to continue to eat healthy which to me means eating fewer animal products. More fruits and veggies. And drinking at least 60 ounces of water a day.  Getting at least 7 hours of sleep each night.  For these first 5 days of the year I’ve been doing pretty good on that front. Only 360 more days to go!

I also have a lot of fitness goals this year. I want to step up my CrossFit game. By that I mean push myself harder during the WODs, workout at least 3 times a week and put in work outside of the scheduled classes. Towards the end of the year I started staying after class ended and worked on some things on my own. And I actually noticed a big improvement in just a few weeks. I’m not trying to compete in the CrossFit games or anything but I want to see what my body is capable of.

Often in CrossFit or any fitness program, progress in measured in being able to lift heavier weight or decreasing your time on a run. But I like to measure my progress in other ways. One of the biggest things that gives CrossFit a bad rep is risk of injury and people using horrible form. I worked hard on my core strength this year which allowed for me to avoid injury and to see improvements in pull ups, push ups, handstand push ups and freestanding handstands.  But I did have some great improvements in my weightlifting one rep maxes too. It is good to see those objective numbers sometimes too.

Here’s a video of me failing practicing handstands. (I did not pick the music playing in the gym). I posted this on my personal IG page and got some good feedback from other CrossFitters on improving my technique. Please if you have any tips for mastering these let me know in the comments. I need all the help I can get. My goal is to be able to consistently hold handstands for 30 seconds. So far I’ve gotten up to 5 seconds.

Financially, I am aiming to cut my spending significantly and increase my savings this year. Sales and coupons will continue to be my two best friends.  But I also want to cut out the unnecessary spending ie fewer Target runs and less eating out.

I saw a savings challenge where you save every $5 bill you get for the entire year. So far I’ve already saved $15!  I will definitely post my total savings at the end of the year.

If this doesn’t sound good to you there’s also the 52 Week Challenge. With that challenge you save $1 for the number of the week it is. So first week of the year you save $1, second week $2, …, week 52 you save $52. In total you will have saved $1378.  I tried it last year and stopped around week 13. It was difficult to have a set amount of cash on me every week. For me the $5 challenge is easier.

I am super excited to see what 2017 brings for me and Frugally Fit and Natural. I wish you all health, love and prosperity this year.

Did you make any New Year’s resolutions or goals this year?

 

 

 

Hello I’m Candice the creator of Frugally Fit and Natural. I want to help you live a healthy lifestyle without breaking your budget.

Kettlebell Workout

As I said in a previous post I would post some kettlebell exercises. I bought the kettlebell from Amazon.com a few months ago to improve my ‘home gym.’ By home gym I mean two 10 lb dumbbells, one 15 lb dumbbell, a foam roller and a jump rope. I also purchased the foam roller and jump rope from Amazon and the dumbbells are from Sports Authority. I liked Sports Authority for my exercise equipment and workout clothes because of their League rewards program. This program was similar to most rewards programs where you earn points for each dollar you spend and you receive a reward once you have reached 100 points. They would also give out rewards for your birthday or for no reason at all.  But sadly Sports Authority is going out of business and has discontinued the League rewards program. Silver lining though–that means a Going Out of Business sale. Right now the highest markdown is 30%. You know I already checked it out, not purchasing anything but plotting future buys when the percentage off increases. I am waiting on 50% off or more.  The kettlebells only have 10% off now and plenty left so hopefully I can cop a lighter one later at a good price to expand my home gym.  I am hoping less frugal shoppers don’t pounce too soon on the sale and buy all the good stuff before the markdown increases.

So back to the kettlebell exercises. As I mentioned in this post the 40 lb bell is a little heavy for me so I’ve been doing simpler exercises where I can keep proper form and not injure myself. Here are three of my favorite exercises to do with the kettlebell. If you don’t have a kettlebell these can easily be completed with a dumbbell or with no weight at all for a great body weight workout.  I’ll do a short circuit of 5 rounds of 8 repetitions of each exercise since this weight is a little heavier. With a lighter weight I would do 3 rounds of 10-12 repetitions.

1. Goblet Squats
Hold the kettlebell up against your chest, feet slightly wider than shoulder width and squat down until your hips are slightly below your knees. Make sure your knees stay in line with your feet (not collapsing inward or widening out beyond your feet) and don’t go past your feet. Pause at the bottom then press through your feet and stand up squeezing those glutes as you come up.

Goblet squat finish

Goblet squat start

2. Single Leg Deadlift
Hold the kettlebell (or dumbbell) at your side in one hand with feet under your hips. Keeping your back straight and knee slightly bent, hinge forward at the hips keeping back straight and kicking the leg on the side opposite the kettlebell up behind you. Lower the kettlebell toward the ground until your back  and your swing leg are parallel to the floor. Then return to the starting position.

Single leg deadlift

3. Russian Kettlebell Swings
Hold the kettlebell with both hands, feet wider than shoulder width and squat down keeping your back straight pushing your hips back. Generate momentum by thrusting the bell backward between your legs then quickly straighten your hips and knees squeezing your glutes and quads while the bell swings upward in front of you at eye level (I like to be able to see underneath of the kettlebell as a cue for proper height).  Then allow the bell to fall back down between your legs with your hips and knees bent. Utilize some of the momentum to swing the bell forward again. Do not allow the bell to stop in between repetitions but control the kettlebell throughout the full swing.

KB swing start

KB swing set up

Top of KB swing

Be sure not to hyperextend your spine at the top of the kettlebell swing.  I am borderline hyperextending in the photo above.  Give these a try and let me know what you think in the comment section.

Have you ever worked out with a kettlebell before?

Hello I’m Candice the creator of Frugally Fit and Natural. I want to help you live a healthy lifestyle without breaking your budget.

Kettlebells!!!

I got a new toy…a Kettlebell. Thank you Amazon Claus! Actually I should thank my big brother since he gave me an Amazon gift card for Christmas.  The smart folks at Amazon knowing they could profit off of everyone’s fitness New Year’s Resolutions had a great sale on tons of fitness equipment.  The kettlebell I purchased was on sale for $10 per pound.  I had a kettlebell in one of my many Amazon wish lists since beginning CrossFit over a year and a half ago. I was a little impressed with myself since the kettlebell I had in my wish list was a measly 20 lbs.  I think at the time I added it to my wish list 20 lbs was heavy for me. Being a big girl now I bought a 40 lb kettlebell. Yeah that’s right- 4 0.  The 40 lb kettlebell would normally cost $61.  Cha-ching!Kettlebell

The kettlebells we use at my CrossFit gym are measured in poods not pounds. A pood (according to Wikipedia) is a unit of mass equal to 40 funt. So now you get an idea of how much that weighs right? Okay one pood is approximately equal to 36.11 pounds or 16.38 kg. For about the past two months I have been using the 1 pood bell for most WODs (Workout Of the Day). Not wanting to regress I decided to buy one a little heavier than 1 pood.  And boy do those extra 4 pounds make a difference.  I can barely do a full Russian swing with my new kettlebell but I can do a whole WOD of American swings with 1 pood. My form is pretty bad with my new bell due the extra weight too so I’ve been doing partially swing and other exercises including goblet squats, deadlifts and heel raises.  Since this weight is pretty heavy for me now I’ve been doing 4 to 5 sets of 6 to 8 repetitions each. Soon I will post a home kettlebell workout with my new bell.

Do you have favorite piece of home exercise equipment?

Hello I’m Candice the creator of Frugally Fit and Natural. I want to help you live a healthy lifestyle without breaking your budget.