Kettlebells are my Hero
Want the best Kettlebell workout in the world?
I have used this workout with some of my clients and it always leaves them wanting more kettlebell…
*Fitness Tip from Personal Trainer Lindsey: Always remember to warm up and cool down appropriately before beginning any kind of fitness routine.
Lindsey’s Kettlebell Circuit (weight of KB (aka Kettlebell if you haven’t figured that out already) will fluctuate depending on your level of fitness)
Complete the following exercises in order continuously with no rest, then take a 1 minute rest after each full KB series and repeat 5 times.
KB Swings x 20
KB Single arm Row x 12 each arm
KB Sumo Deadlift High Pulls x 20
KB Push Press x 6 on each arm
Finished! This workout should take under 30 minutes but be more effective than your typical total body 1 hr workout due to the high intensity of a Kettlebell.
Ask fitness trainer Lindsey if you have any specific questions or comment below your thoughts of this circuit.
Top 20 Motivational Fitness Quotes
1. Our health always seems much more valuable after we lose it. -Unknown (Simple but love this one!)
2. The good Lord gave you a body that can stand most anything. It’s your mind you have to convince. – Vincent Lombardi
3. Those who do not find time for exercise will have to find time for illness.
- Earl of Derby
4. Health is the thing that makes you feel that now is the best time of the
year. – Franklin P. Adams
Personal Trainer Lindsey made it to the top of her first mountain in AZ!
5. The first wealth is health – Emerson
6. The higher your energy level, the more efficient your body. The more
efficient your body, the better you feel and the more you will use your
talent to produce outstanding results. – Anthony Robbins
7. You can set yourself up to be sick, or you can choose to stay well. – Wayne
Dyer
8. Money is the most envied, but the least enjoyed. Health is the most enjoyed,
but the least envied. – Charles Caleb Colton
9. Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. – John F. Kennedy
10. True enjoyment comes from activity of the mind and exercise of the
body; the two are united. – Alexander von Humboldt
11. Self-delusion is pulling in your stomach when you step on the scales. -Paul Sweeney- If this one applies to you, you need a personal trainer asap!
12. To be successful, you must dedicate yourself 100% to your training,
diet and mental approach. – Arnold Schwarzenegger- He is the man, am I right?
13. You have to stay in shape. My grandmother, she started walking five
miles a day when she was 60. She’s 97 today and we don’t know where
the hell she is. – Ellen Degeneres
14. You must begin to think of yourself as becoming the person you want
to be. – David Viscott
15. The difference between try and triumph is just a little umph! – Marvin
Phillips
16. Look to your health; and if you have it, praise God and value it next to
conscience; for health is the second blessing that we mortals are
capable of, a blessing money can’t buy. – Izaak Walton
17. Whether you think you can or whether you think you can’t, you’re right!
- Henry Ford
18. Enter every activity without giving mental recognition to the possibility
of defeat. Concentrate on your strengths instead of your weaknesses, on
your powers instead of your problems. – Paul J. Meyer
19. We do not stop exercising because we grow old – we grow old because
we stop exercising. – Dr. Kenneth Cooper
20. Eighty percent of success is showing up. – Woody Allen
Write your favorite one in a place you will see it EVERYDAY!
Be the first to comment and tell me which one is your favorite.
I like them all but #1 and #8 stand out in my eyes:)
How much is your total?!
On Saturday at CrossFit Firebase I completed the “CrossFit total” which consists if a MAX effort of the following lifts:
Back Squat
Lindsey Love warming up for her 1 rep max Back Squat
Shoulder Press
Dead Lift
You only get 3 attempts at each lift to try and put up the most weight you possibly can.
My results were…
Back Squat: 215#-a year and a half ago I got 235# so not to happy with this one…
Shoulder Press: 85#-This is my PR so excited about that
Dead Lift: 245#-I beat my PR by 10# over the past 3 months thanks to firebase 
Total: 545#-not too shabby for a girl. I have a long way to go to compete with the “big dogs” , but for your average lady I am pretty happy with that. When was the last time you maxed out? You should try doing this total and then comment below what you get. Or if you have done a 1 rep max in any of the above lifts let personal trainer Lindsey Love know so we can compare!
Is Starbucks making you fat?
5 Popular Drinks at Starbucks that are horrible for you! You will be surprised! Don’t get me wrong, I LOVE COFFEE but you won’t catch me indulging in this mess…
5. Venti Caffe Latte , Venti Cafe Mocha and Grande White Chocolate Mocha w/ Whole Milk at 15g of fat each and roughly 500 calories. Want to add whip? Then add 12 more grams of fat!- is it worth it?
4. Venti White Chocolate Mocha Hot Beverage with Whole Milk w/ whip= 620 calories and 27g of fat.
3. Venti Double Chocolate Chip Blended Creme Frappuccino w/whip= 670 calories and 22g of fat
2. Venti White Chocolate Blended Creme Frappuccino w/ whip= 760 calories and 21g of fat.
And the winner goes to…(drum roll please…)
1. Venti 2% Salted Caramel Signature Hot Chocolate
760 calories
37 g fat (22 g saturated)
85 g sugars-thats like 66 tsp of sugar, WOWZERS!
380 mg sodium
I know winter is around the corner but do you really need all of that to keep you warm?
As I said before, I LOVE coffee, but I stick to espresso coffe with a little bit of half and half and a tiny bit of natural sugar or honey. No, I don’t drink it black, although if you like the taste of tar feel free because that is the healthiest way to drink coffee. More power to you my friend! If not, then change your fix from these super rich in calorie/fat drinks to something that does not equal blending up “Ben& Jerry’s” ice cream and drinking that. Not to mention I am sure most of you are not skipping lunch because you had your afternoon coffee, eventhough the amount of calories consumed is equal if not more than your lunch. Right? Ponder that one before you make your next Starbucks choice…
If you have questoins on healthier options feel free to leave a comment and I will do my best to stear you in the right direction. Sometimes it’s the little changes in life that matter most:)
Lung Cancer kills more people than any other cancer in the U.S.-I need Support
Click Here to Donate to “Fight for Air Climb”
26 DAYS LEFT! I am going to be raising money to help support the prevention of lung cancer by competing in a “Fight for Air Climb”. The competition requires participants to hustle up the 2nd LARGEST building in Orlando as fast as they can. It is 25 stories high with 512 stairs! Firefighters have to compete with full bunker gear on which can weigh up to 60lbs! I am privileged enough to train with some of these heroic men and am hoping to win against the females due to my intense training.
Lung Cancer kills more people than any other cancer in the U.S.
“More people die from lung cancer than from any other type of cancer. This is true for both males and females. In 2005 (the most recent year for which statistics are available), lung cancer accounted for more deaths than did breast, prostate, and colorectal cancers combined. In 2005, 90,139 men and 69,078 women in the United States died of lung cancer That same year, 107,416 men and 89,271 women were diagnosed with lung cancer.” Not to mention more and more children are developing lung cancer and have never touched a cigarette. Scary huh? Please help.
I need at least $100 in donations to participate. If you want to support the American Lung Association and the research and advocacy of lung cancer or you want to support me because you love me that much then please CLICK HERE and you can donate online. Its very easy and your donations will not go overlooked. Even if you can only spare $5.00. There are a lot of people out there who need any support you can give.
Check back frequently because I will keep you posted on my training for this event that I hope to win!
ALSO, if you want to sign up to participate in this event please feel free. The more the merrier! We can train together:) OR you can just come watch because there will be live music and food! Check the website for more details…http://www.mrsnv.com/evt/home.jsp?id=2444
-References: U.S. Cancer Statistics Working Group. United States Cancer Statistics: 1999–2005 Incidence and Mortality Web-based Report. Atlanta, GA: Department of Health and Human Services, Centers for Disease Control
Top 7 Fitness Myths
1. Lifting heavy weights will make females get big and bulky. FALSE!
-Muscle is what burns calories, therefore; women need to build muscle in order to burn more calories throughout the day. Testosterone is a huge factor in building muscle, and us women do not produce enough to get us “bulky”. So quit lifting those 5lb weights that you see in cheesy workout videos and dont be affraid to make your muscles work with some LLBS! SIDE NOTE: Men find strong women sexy. If they don’t get rid of them.
2. Rewarding yourself with “treats” or “guilty pleasures” is ok because you worked out and it “cancels” each other out. FALSE!
-The average human being burns about 300 calories during a workout (No this does not include crossfitters) . Here are a few common foods/drinks that people “reward” themselves with because they worked out that day…
(Below are all approximations PER SERVING….and let’s be honest, you don’t stop after just one serving)
Chocolate Ice Cream:
Calories: 350
Fat: 24g (36% of your daily allowance)
Sat Fat: 15g (73%DA!!)-Remember if you have 2 scoops that’s 700 calories!
Pepperoni Pizza:
Calories: 440
Fat: 25g (39%DA)
Sat Fat: 9g (45%DA)=Yup, you know what that means…2 slices=880 cal, 3 slices=1320 calories! !!!!! WOWZERS
Alcohol:
Frozen Drink:
Calories: 525,
Fat: 17g,
Sat Fat: 14g- YIKES STRIPES! –trust me I haven’t had a frozen drink in years because of this!
Beer:
Calories: 150
Wine:
Calories: 85 with lots of sugar!
Maybe you will think twice about your frequent “nights on the town”, “football Saturday’s…Sunday’s…oh wait and Mondays” or “wine and cheese” night with the girls. Let me be clear, I am not telling you not to eat pizza or have a beer during a football game but try and limit it to just ONE!-No need to get drunk and make bad decisions anyways;)
You tell me… is it worth it?
3. Doing crunches will burn fat off of your abs. FALSE!
-If you want to see your abs or have a flatter belly then you must eat healthy and weight train/cardio. You will only be able to see your abs if your body percentage of fat is low. All the crunches in the world wont get you there. Also remember, there is no such thing as “spot reduction”. Yes, certain body parts can be hit harder than others but your body chooses to lose weight where it wants to no matter what part of your body you focus on. So quit killing your neck doing hundreds of crunches and try incorporating your core in other ways like Overhead Squats, pull ups and all out sprints.
4. If you stop working out your muscles will turn to fat. FALSE!
- Fat tissue and muscle tissue are not composed the same way. If you stop working out your muscles will atrophy and if you gain weight or start to get “soft” that’s because you are eating the same way you did when you were exercising.
5. Higher reps and less weight is the most efficient way to get lean muscles. FALSE!
-Gosh, I hope the women are listening to this one. If you are doing what you call “high reps” which usually means 10 or 12 reps then that is considered part of the “hypertrophy phase” (aka. getting big). Yes, if you do hundreds of reps of something (like punching a bag) then it is considered muscular endurance and that will help you stay lean but as far as weight training goes try increasing the weight and lowering the reps (4×6). You will be surprised, trust the fitness expert, Lindsey Love Gallucci.
6. Targeting specific muscle groups is the best way to lift. FALSE!
-This is a shout out to the men. How many times have I heard “bench Mondays, bi’s and tri’s Tuesday, shoulder and back Wednesday”, etc…. you get the point). I design my programs around movements not muscle groups. This is also called functional training. Why not hit a little bit of everything each workout. Your body moves as a one piece so why not train it the same way. Not to mention, this is the trick to looking like an athlete. SIDE NOTE: You will be able to do “real life” things a lot better, like earn “brownie points” with your wife or girlfriend when you offer to carry the mulch, shovel the snow or move the furniture when she wants to rearrange the bedroomJ
7. The best way to lose fat is to consume very small amounts of calories. FALSE!
-If you eat too little of calories your body will go into starvation mode and it will hold on to anything consumed for dear life because it has been tricked that it may never eat again. The trick is to burn more calories than you consume by eating small meals throughout the day. PERIOD.
If there are any other myths that you think should rank on this list comment them below!
Check out the sickk highlight video from Oktoberfest!!!
This is an awesome highlight clip from the Oktoberfest CrossFit games I competed in last week. The people competing were beasts with unreal talent, strength and pure athleticism. Hopefully, this video will give you a better understanding of the competition and determination of crossfitters.
See if you can pick me out?! Let me know what you think and I will be sure to pass on the word to Steve Morris from CrossFit Middle Tennessee who was nice enough to share this with everyone.
CrossFit Middle Tennessee OktoberFest from Jonathan Melton on Vimeo.
It’s not what you do, It’s how hard you do it!
One of the biggest problems I see as a Personal Trainer is that people don’t train hard enough. They will jog at a rate
Casey Jenks " Is this intense enough?" For those men out there, if you want to look like this you must train PAST YOUR COMFORT ZONE!
that never comes close to their lactate threshold. They will jog for 20-30 minutes because that is what some health magazine told them. Did you know that the calories burned in 10 minutes of jump rope are equivalent to 30 minutes of jogging? Crazy huh? Try it.
For the lifters out there, this is equivalent to you completing 10 reps of a weight that you could do 20 reps of just because you are used to “3 x10”. Your goal should be to barely get your last rep in, (yes, even you women out there…It will not make you “big” it will just help build lean muscle) It is all about training out of your comfort zone. Try going super heavy for 4×6. If you only get to rep 5, then GOOD JOB, you pushed past your comfort zone!
Working out should not be easy, if it is then something needs to change. Feel free to rest when necessary but continue to push yourself to your full potential. If you are already in the gym; why not push yourself to your max? You have already overcome the hardest part of working out….getting your toosh to to the gym! If you do not push hard enough you will continue to see very small gains and/or become idle.
Look at cardiovascular training like weight training. Work your butt off for a set, recover, repeat. Research is very clear on this topic. Whether you are weight training or aerobic training, higher intensities will bring you to your goals much quicker and more efficiently.
Leah Anderson-4th place at Oktoberfest CrossFit Games. Ladies-Want to look like her? Better "up" the intensity in the gym. Don't be afraid.... Lord only knows that Leah's not. Look at her results!
Orlando Personal Trainer Lindsey concludes, “It is not what you do, it is how hard you do it”.
Video of Leah Anderson that makes you wanna lift!
Lindsey’s Healthy Strawberry Chocolate Delight!
Lindsey's Strawberry Chocolate Delight
I was craving something sweet, so instead of indulging in ice cream loaded with fat or a carb heavy meal I satisfied my craving in other mouth-watering ways. Some of you (aka. men) might eat this as your dessert but it was enough to satisfy me for my main meal at dinner tonight!
Lindsey’s Strwaberry Chocolate Delight Recipe
You will need…
-Handful of fresh strawberries
-2 scoops whey protein powder (I used Muscle Milk Light Vanilla)
-1 Cup Organic, lactose free Chocolate Milk
-Ice
Blend whey, milk and ice together to make a thick smoothie-like consistency. Then dip your strawberries in the yummy chocolate delight shake. If you are the romantic type then feel free to make enough for two and enjoy;)
Your carbs, protein and good fats are all satisfied in this tasty treat!
Quick, easy, cheap, satisfying and most of all, delicious!
My tummy is happy ….try it out and let personal trainer Lindsey know how it satisfies you.
