Bounce Back Training

The Kettlebell Swing is undeniably one of the best all around exercises you can do to improve your posture, aerobic capacity, improve back pain, dynamic balance, and strengthen the muscles of your core, glutes, hips, hamstrings, quads, back, shoulders, and arms.
The KB swing should not resemble a squat at all. Kettlebell Swings are a powerful and explosive movement. The power of your swing comes from your hinge (think pushing your hips back to touch the wall behind you) and the snap of your hips, not from bending of the waist, or slouching from your back.
If you are still learning the KB swing, a great place to start is with a swing and reset. This allows you to pause in the set up and do a quick scan of your body to assess your form before performing the next swing. This is also handy when upgrading to a heavier Kettlebell.
I am using a 35 pd powder coated Kettlebell from Kettlebell Kings!

This crew crushed our Glow Row Power class!

When your mom throws you lemons, what do you do? You make a sugar free Keto lemon cheesecake!
So good! But even better the next day in the fridge! Wow...
I’m not on Keto, but is and getting good sweets can be difficult. :-)
He even ate this for breakfast! 😂
*Update -Link to recipe in my bio. ❤️

Feeding your body with the appropriate fuel is the most important thing you can do if your looking for real change in your body, mind, and all around general health .
You can work out til the cows come home and it won’t do a thing if your fueling your body with 💩 processed foods. Or even worse, not eating at all!
If your not eating the appropriate amount of calories you are doing yourself no favors. Just a big fat merry-go-round eating disorder that is difficult to get off from. You are literally starving your brain and creating the perfect storm for whacked out hormones and a schizophrenic metabolic system. And who wants to be skinny and weak? Not this chick. 😊
That’s not to say you can’t treat yourself to some goodies. If you ask me if I feel guilty about the PB&J cupcake I ate on Mother’s Day, I will answer with a big, fat “HELL NO! I enjoyed every bite!” 😊 Do I eat cupcakes every day? Nope. But I do allow myself to indulge in treats here and there to keep cravings at bay. There’s an appropriate balance to everything. You want to enjoy life and not feel guilty for having dessert with friends, or having an ice cream with your kid. Restricting yourself TOO much is just as destructive.
Finding that balance of enjoying the treats you like with feeding your body 90% of the time with food that will nourish you, can take time. Be patient with yourself, but most of all love yourself. ❤️✌️

We’re mindful to eat right every day and workout to be physically fit. But do you take as much care and time to nurture your mental fitness?
Allowing negative relationships and people in your world and mind releases a toxicity that will destroy your confidence, focus, and ability to see things clearly.
Social media has brought about a presence that allows us to be attacked and bullied from strangers, and sometimes the people we call a friend or family.
It’s really not a shock, but heartbreakingly sad, to me that teen girl su***de rates have doubled since 2007, and are at a 40 yr record high.
It’s important to remember that people who constantly seek attention through negativity and drama are deflecting from their own lack of confidence and security. If we adults subject ourselves to dysfunction, how do we expect kids to see through someone else’s manipulations?
We can only teach our kids to try and be strong, be powerful, be secure, be proud, speak up, be self assured, have confidence, be your own advocate and kick these people to the curb.
These kind of people are what I call “emotional vampires”. These suck your energy to give themselves power.
Don’t give them oxygen for their fire.
When you remove their power, your own will grow in leaps and bounds!