Sunday, November 9, 2014

Fit Nut of the Week - November 10th, Killer Kettlebell Routine - REAL time Video! :)

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

For the Week Of November 10th

Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
If you need 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)! :)

Full Body Killer Kettlebell Strength Routine

Be sure to warm up first.

This video (CLICK HERE) is ONE round of the workout.
Repeat 3x for a full workout.

Suitcase Deadlift with Kettlebell - 10 reps right side
10 push ups - right arm on KB
Repeat both exercises on the left side
10 Single Leg Deadlifts each side 
10 KB Rows leaning on leg each side
Repeat both exercises on the left side
10 Sumo DeadLift High Pulls
10 Bent Over Rows
10 KB Crusher Grip Deadlift
10 Sit Up into Press Ups

***Be SURE to choose a weight that is challenging. This is a strength routine, not a cardio one.
choosing weights that are heavy enough should still leave you huffing and puffing. 
I used 44lb and 35 lb KB's. For rounds 2 and 3, I dropped down to 30 then 25 for the sit up press ups - they were killing me! LOL.  

RECIPE OF THE WEEK for adults:
Turkey Bologna Roll ups
Take 4 slices of Turkey Bologna
Spread 2 of them with hummus, add carrots and roll it up and EAT
Spread 2 of them with guacamole. add sliced tomatoes and EAT

Peanut Butter Chocolate Banana Spinach! Pops
Take one ripe banana and cut it in half
Cut the 2 halves down lengthwise and spread organic peanut butter inside like a glue to hold it together
Slide a popsicle stick into the middle
Now - take 1 tbsp of coconut oil, 3 tbsp of unsweetened cocoa powder, 
2 packets of stevia and blend well
 Add one cup of frozen spinach and 1 tbsp of full fat coconut milk and blend until smooth
Dip the PB banana sticks that you just made into the chocolate mixture
Put on WAX paper and freeze overnight. EAT!


Coconut Oil 
Great to use in when you need to cook at high temperatures as this oil will not break down.
Great for using in baking.
Helps to balance out the omega 3:6 ratio
Great as a make up remover, chap stick, facial moisturizer and hair defrizzer.
Works great on dry skin and eczema.


  1. My brother puts coconut oil in his face everyday. I've never tried it in food or on my face. Maybe i should thou

  2. I'm curious about what you think of the LM strength Monday. Also I like the video u made. I don't think I've ever actually saw you .I noticed you had quite a bit of muscle . you go girl

    1. Well thx Ciara! Putting on muscle is a goal of mine. I don't have access to the LM strength workout yet - I should within the hour. I will review it later tonight!

  3. Yay! A Kb routine. I'm a Kb girl myself :)

    1. Give it a go Laura and lmk what you think!

  4. Sweet! I love kettlebell workouts; looking forward to doing this tomorrow.