Sunday, November 23, 2014

Fit Nut of the Week and Stability Ball Booty Workout, Zuzka's Kettlebell Beginner's Workout, Lisa Filmed BR's Jan 1st workout!

FitNUt you ask? Yes, Fitness and Nutrition for the week! November 24th

I have a video this week with one round of each exercise.

If you need more of an explanation of any of the exercises, go to 
or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.
NOTE: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.

(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)

Stability Ball Booty Workout

Be sure to warm up first.

This video (CLICK HERE) has one round of the exercises.
I recommend you do this at the end of your own workout- 10 reps each exercise.
OR - you could do this 3-5 times through adding in 10 push ups and 10 rows each round for more of a full body workout. 

Quick booty and abs routine using your stability ball
10 reps each exercise 1-5 rounds

bridging - hamstrings
ball pass - abs
inner thigh catches - oops! I missed the first one. :) 
inner thigh squeezes
leg lifts - glutes
knee tucks and pikes - alternating - abs
leg lifts - heel tap - glutes
ball roll outs - hamstrings

RECIPE OF THE WEEK for adults:

Easiest Recipe EVER! 
Pineapple Peach Salsa Chicken 
1 lb cut up chicken breast
1 cup low sodium chicken broth
1 jar of pineapple peach salsa
1 large sliced carrot
1 large diced red pepper 
add on more cut up pieces of pineapple and peaches if you'd like 
Cook in Crock pot on low for 6 hours

Almond Butter Cookies
Preheat oven to 350 degrees
Mix all ingredients in a large bowl:
1 cup of oats (use oat flour or blend first to make into a flour if you want them to be smooth)
2 large eggs
1 tsp baking powder
1/4 tsp vanilla extract
1/2 cup of Almond Butter
Once mixed, line a baking sheet with parchment paper.
Scoop out desired size cookies and place on sheet.
Press down with a fork to flatten out cookies.
Bake for 8-10 minutes depending on your oven.
Can add chocolate chips too. :) 


Zuzka posted her beginner's KETTLEBELL workout over the weekend. It was a re-do and I know a lot of you wanted that one. What did you think? Zuzka mentioned it could be for beginners, or on an active rest day - or I think you could make it heavier and add a round and make it a more advanced workout. I liked it because there were deadlifts involved - meaning a pulling exercise! :) 

And good news - looks like Zuzka is going to post ALL twelve of the beginner's series KB workouts in her new ZGym that was on the DVD:
This is the workout #1 from my Kettelbell DVD series for beginners. There are 12 workouts in this series and I’m planning on posting them all in the Zgym. These workouts are not only great for everyone who’s just starting, but for all of us following the Zgym weekly workout schedule. I’m an advocate for daily exercise, and I believe in it’s overall healing magic. It improves your mood, gives you more energy, and keeps your body strong and healthy.
That said, I don’t recommend doing BodyCrush, Cardio Shred, or JRC every single day without taking a day off. My days off consist of doing some light workouts such as Power Yoga, or one of these awesome beginner routines that will get me off my butt and help me with muscle recovery. In order to speed up your recovery, you have to be moving to increase the blood flow to your sore muscles, without exhausting them even more.  Therefore I suggest for all of you to do this workout with me and stay with the schedule.

I'm curious though - how does Zuzka get to do this without violating any copyright laws? These KB workouts were made for the DVD by WIN - so can she do this without their permission? 

I just saw on Freddy's FB page that he was filming Lisa for their January 1st workout. Looks like BR is going to keep up their HIIT Maxx for a while.
I also know that Kelsey will be leading a workout - that too was posted on Lisa's FB page. I'm just no sure when.
Were Kelsey and Melissa good friends? I swore I saw some very friendly conversations between these ladies on FB, but I could be completely wrong. I couldn't find anything recent. 
I did see a crazy move on Melissa's FB page though - 1 leg wall jump:
Who wants to try it? :) 


  1. I have the ingredients to make both of these recipes!! Again I really like the ball workout it looks so fun

    1. I hope they come out delicious! The ball workout is fun and great after 'leg day' for an additional burn. :)

  2. I like ball pass exercise a lot, it looks like a game but is so hard because it challenges not only abs but also agility. My ball stays in the wardrobe, thank you for reminding me :)

    1. I'd love to see what tricks you have up your sleeve with the ball! :)