Protein Popsicles to Satisfy a Summer Sweet Tooth

Protein Popsicles are an easy and healthy way to satisfy cravings for ice cream.

You Will Need….

Chocolate & Peanut Butter Protein Popsicles Recipe

1 Cup Almond/Coconut Milk
2 Scoops Prograde Chocolate Protein
2 Tablespoons PB2
1 teaspoon cacao powder (optional)

Makes about 4 popsicles just 50 calories each!

Pina Colada Protein Popsicles Recipe

1 cup Coconut milk
2 Scoops Prograde Vanilla Protein
1/2 Banana
1/4 cup pineapple

Makes about 4 popsicles about 80 calories each.

Protein popsicles not only make for a healthy summer sweet treat when the cravings for ice cream hit, they are also the perfect treat for your kids!

Kid Tested ~ Kid APPROVED

Tyler and Alexander were more than willing to do a taste test – and even asked for 2nds!

(Tip – eat these outside ; )

Got Protein?

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Good on all 3 Protein Powder Flavors or any Protein Powder Variety Pack
Expires Friday, May 18th at midnight EST

>> Prograde Protein Powder SALE

HURRY Offer Expires Friday at Midnight!

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Double Chocolate Smoothie Recipe

If you love chocolate but find this love has stalled your fat loss efforts, add this smoothie recipe to your menu plan and experience what a difference it makes to enjoy the sweet but lose the fat!

You will need…

Double Chocolate Fat Loss Smoothie Recipe

- 1 Cup Unsweetened Almond Coconut Milk Blend
- 2 Scoops Prograde Chocolate Protein Powder
- 2 Tablespoons PB2 with Chocolate
- 1 teaspoon cacao powder
- Ice

Blend and Enjoy – This delicious Fat Loss Smoothie comes in at just 225 calories.

Fat Loss Smoothies are a great way to safely satisfy a sweet tooth and stay on track with your fat loss goals.

Got Protein?

3 Day Protein Powder SALE for Fit Yummy Mummy Fans
SAVE 12% ~ Just Enter the code: pro12 at Check Out

Good on all 3 Protein Powder Flavors or any Protein Powder Variety Pack
Expires Friday, May 18th at midnight EST

>> Prograde Protein Powder SALE

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Playground Circuit Workout for Moms

Make the most of the trips you take to the park. While your children explore and play, you can too with these unique playground circuit workout exercises.

My favorites involve using the playground equipment in creative ways to get a full body, fat burn workout.

Fit Mom Playground Circuit Workout

1 1/2 Bulgarian Split Squats
Decline Slide Push Ups
Slide Jumps
Chin Ups
Swing Step Ups (these are fun and wow can you really feel them in this combo of moves!)
Hanging Leg Raise Combo

Complete 2-4 times

No excuses to NOT get your workout in!

Try it out the next time you go to the park and let me know what you think!

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Busy Mom’s Crash Course VIDEO Guide to Kettlebell Training

You are excited to begin using the Kettlebell as your new busy mom fat loss tool – but before you jump in, I want to outline four important tips to help you start off safely as well outline what you can do NOW to get the most out of your kettlebell workouts.

This is a series of Videos created when the Kettlebells for Busy Moms was first released in January of 2012. If you have QUESTIONS about KETTLEBELLS then this is the place to begin.

Getting Started With Kettlebells
Tip #1:
Get The Okay

While kettlebell training is completely safe when you train smart – you must have your doctor’s okay to begin especially if you have high blood pressure, injuries or if you are pregnant.

Getting Started With Kettlebells Tip #2:
Choosing a Kettlebell

The KettleBELL is a cast iron ball with a handle attached to the top of it …like a cannonball with a handle.

This design makes kettlebells much different from working out with dumbbells. The weight of a kettlebell is not distributed evenly, with a dumbbell, the center of gravity lies in the your hand but with the kettlebell the center of gravity lies outside of your hand. (See the > Difference between KB and DB for more details)

Choose a quality kettlebell that is designed to be smooth and feel good in your hands. Avoid the cute versions that tend to be sold at Walmart or Target. Cheap is not the route to take if you wish to experience the feel of true kettlebell training.

All of my kettlebells come from PerformBetter.com. There are also a handful of reputable kettlebell sites that sell high quality bells.

Crash Course Video 1

Wimpy Weights Will NOT Help You!

When it comes to workouts, I have ALWAYS focused on STRENGTH. The stronger you are, the more lean, toned and defined you will look. Afraid of Bulk? Then you need to get your facts straight. If Bulk was the result of Strength…I would not have lost the post baby inches nor be able to get back into my skinny jeans…and this is only MY testimonial – there are hundreds of successful Fit Yummy Mummy’s who will tell you the same.

When choosing a weight – start with 8-12 kg – which works out to be about 18 – 25 pounds. YES this is fine – Yes you are strong enough to handle this weight – since you are seeking out the proper guidance and instruction to do so.

BTW – Ever consider how much your children weigh?

If a weight is not challenging – not only will you miss out on the metabolic benefits, a light weight will encourage IMPROPER Form. Improper form leads to Zero Results or worse…Injury.

Getting Started With Kettlebells Tip #3:
Learn Form From Qualified Instructors

The best way to learn how to properly use a kettlebell for your fat loss workouts is to get personalized instruction and coaching – meaning, face to face time with a certified kettlebell instructor. Not only can you learn the proper moves in person – you also benefit from the fact that your trainer can see YOUR form and give suggestions for corrections as needed.

As you know… I exclusively coach you online.
If you are unable to schedule an appointment to meet with a certified kettlebell trainer, then your next best option is to choose a reliable resource online that has been created by certified kettlebell trainers.

Yes I am a kettlebell certified trainer – my certification is through Kettlebell Athletics overseen by Pamela MacElree and Jason C. Brown – who certify fitness professionals world-wide. Not only have I been through several certification courses, I also had the honor of creating the Kettlbells For Busy Moms DVD System (which will be release the week of January 30th 2012)  with Pamela MacElree.

I will also add that I TOO take Kettlebell Classes – Dave Randolph of Iron Body Fitness here in Louisville, KY has been my go to source when I am not training with Pamela. Continuing education as well as having the personal support of a qualified professional allows me to stay current and being able to offer my best to you.

If you choose to access kettlebell resources from other sources online, please just take the time to look into the details and make sure the quality of what will be delivered is designed to help you safely reach your fat loss goals.

Getting Started With Kettlebells Tip #4:
2 Moves to Master

Before you even pick up a kettlebell, take the time to check that you can properly perform these 2 foundational lower body exercises.

Squat

Key is to keep your weight in your heels as you lower your butt down to the floor – thighs parallel to the floor, knees do not extend past toes.

Hip Hinge (Romanian Deadlift)

Key is to hinge at the waist as your butt goes back toward the wall not down to the floor as in the squat.

Proper form is KEY.

If proper form is not mastered now, adding weight to your kettlebell exercises can only hinder progress and even lead to injury. Practice. Video tape yourself. Get feedback. Make corrections if needed. Then you will be able to effectively progress into some exciting and challenging kettlebell exercises for moms!

Crash Course Video 2

Get the MOST out of your Kettlebell Workouts – Avoid these 3 Big Mistakes

If you are just getting started with kettlebells or have tried them out in the past and did not feel you were very successful with this fat loss tool – there are 3 big mistakes you want to address in order to train safely, avoid frustration and make amazing body shaping, fat burning progress.

Mistake #1
Wimpy Bells

Kettlebell training is about improving strength and performance.

As in any sound strength training workout plan, if the weight is not challenging enough, your body will not be forced to change causing you to miss out on the fat burning potential.

Likewise with kettlebell training.

Many moms choose a super light weight out of fear and doubt that anything heavier can be used. Without proper training, sure these concerns are absolutely valid – which is why I emphasize that before you ever pick up a bell, you are properly trained.

Choosing a bell that is TOO light will also lead to improper form for you miss out on body awareness – learning how to properly lift, load and move the weight. It then becomes easy to fake the movements.

Kettlebell training is dynamic which will allow you to move the weight in a variety of directions and patterns – much more than “lifting weights”. I personally feel it is a form of exercise that makes you respect the weight you are holding in the palm of your hand.

Without proper feedback from your body lifting an appropriately challenging bell, you will be very likely to use  the wrong muscles to move the bell.

On the other hand when the weight is challenging enough, with proper technique this in turn will help to self correct your form.

For example, the ever popular kettlebell swing. Many moms use a kettlebell that is way too light and in turn lift the kettlebell using their arms and shoulders – when in fact the power of this move comes from your hips. If the bell is heavy enough, you will NOT be ale to lift with your arms, and will be more aware of how to drive the bell up at the top of a swing.

Using the right weight also helps to properly activate your hamstrings, glutes, core and stabalizer muscles.

This is why it is recommended moms begin with a kettlebell that is about 8-12 kg (18-26.5 lbs).

If this weight still makes you cringe – please consider how often you lift and move your baby – so yes, it is possible that you are stronger than what you believe.

(final tip on wimpy weights…if you have not noticed – kettlebells are an investment. Don’t bother spending your money on bells that have little to no benefit for they are too light – if you are making the commitment, then be wise about your investment.)

Mistake #2
Skip the Fundamentals

Knowledgeable trainers establish and guide their clients through a series of progressions for a reason.

Many of the best kettlebell exercises revolve around a few of the same, basic movements to begin or finish the exercise.

Start with the basics and do well with the basics.
Take the time to get in tune and learn about your body.

If you cannot properly perform squats and deadlifts, progressing to more advanced moves such as the kettlebell swing will only work against you.

There are no benefits to skipping the basics to look COOL doing the more advanced and complex kettlebell moves.

More is not better.

This is a recurring theme with moms and fat loss workouts. Even though I teach 15 minute short burst workouts, I still get the…”I just don’t think this is enough”.

When you train with purpose and intensity – yes it is.

Doing more of any move does not make it more effective. If your form begins to suffer, then stop. Continuing to push through with bad form thinking the more it hurts the more it must be working is setting yourself up for injury. Even worse – teaching your body to learn bad form.

When your form breaks down, thatʼs when your movement patterns change for the worse….meaning, you get injured. Injury, aches, pains interrupts your ability to stay on track with your workout plan and delays results.

Crash Course Video 3

1. Consistency

After having Alexander, it was a bit of a challenge to get myself motivated to start working out again. The Kettlebell was motivating to me for it was just ONE piece of equipment. I could just focus on a couple moves, I did not need much space and my workouts kicked my behind in a matter of 10-15 minutes.

A lack of consistency is the very reason moms struggle to lose the post baby fat. My solution was to set myself up TO BE successful by having an option that made me look forward to my workouts.

Convenient, Simple, Efficient.

2. Metabolic Effect
Kettlebell workouts are an excellent combination of Strength and Cardio in One – you not only get your heart pumping, you challenge every muscle in your body. This means MORE CALORIES BURNED during and long after your Kettlebell workout.

Since the key to melting the mommy belly is to burn the fat that lies on top – the better your metabolism boosting workouts is – the more belly fat you burn (and yes this is provided you also clean up what you eat!)

3. Variety of Challenge
The Kettlebell is just one tool but provides a wide variety of moves to challenge your body. Not only does this prevent plateaus and boredom, knowing you have various ways to test your strength and endurance multiplies the fun factor of your workouts!

There are 2 main categories:

Grinds
slow and controlled to improve strength such as squats, presses and rows

Ballistics
quick and explosive to improve power and endurance such as swings, cleans and snatches

I love creating workouts from these two  movement groups so my kettlebell workouts are designed to fit the focus of my body shaping goals – from challenging my strength and endurance  to putting my balance to the test.

4.  Targets The Core
Every single Kettlebell exercise trains your abs to do what they were designed to do STABILIZE!

The key to a flat tummy is a strong core by implementing core stabilization exercises into your routines…NOT hundreds of harmful crunches.

Training with Kettlebells means you are automatically training your abs for you must maintain control as you move the weight of the bell in a variety of planes of motion.

The stronger your core  -  the more effective your workouts and the tighter your tummy becomes as you stick to your metabolic workouts and clean up your eating habits and melt off the fat to reveal a Lean, Toned, Strong Body.

Is the Kettlebell the END all BE all mommy belly melting workout tool?

Of course not.

It is one of many effective fat loss tools I own and happens to be one of my favorites based on the 4 reasons shared above. If you can relate to these reasons – then Kettlebells just may be worth your time to take your body shaping results to the next level.

Crash Course Video 4

So You Think You Can Swing

The Kettlebell Swing is one of the most popular Kettlebell exercises and unfortunately one of the most incorrectly performed.

Apply these 5 fixes to improve your Kettlebell Swing and experience the true fat burning, body shaping benefits for Busy Moms!

Fix #1
It’s All About The Hips
Are you comfortable with the difference between a Squat and a Hip Hinge – as in a deadlift or short stop position?

Are you SURE?

This truly is the BIGGEST reason why so many are doing the Kettlebell Swing incorrectly. There is confusion on what this difference is, therefore many default to the Squat since it is most familiar – and I can say this because I TOO was guilty of performing my Swings as a Squatting movement.

This is also a reason why you may experience discomfort in your knees and back.

The Power of the Swing comes from your HIPS…
NOT your Knees and Back.

If the difference between these two foundational lower body moves is new to you – I highly encourage you to practice using your body weight until you are confident.

Kettlebell swings are a total body exercise but also focus on challenging the posterior chain muscles of the body – hamstrings, glutes and back – which only leads to a Beautiful Backside!

Fix #2
Hike It

It is important to properly START your Kettlebell Swing from the HIKE position.

This automatically sets your body up to use your hips and helps to self correct if you tend to squat – for you cannot initiate the power of this move at the bottom of a Squat. The Kettlebell is snapped back through your inner thighs and bottom of bell will face the back wall.

Fix #3
Neutral Spine

Notice how you hold your head in relation to your back as you come to the bottom of the swing. You should not be looking up, nor rounding your back. Keep your spine stays straight or neutral throughout the entire movement.  Not only does this lend to performing the swing safely, it also helps to strengthen your back.

Fix #4
Check Your Posture

Think of finishing Tall.
Hyper-extending or leaning back at the top of the Kettlebell swing will not only take power away from the swing but may lead to a back ache (and is likely a sign you are trying to lift the weight of the kettlebell using your arms and shoulders).

Fix #5
Arms Are a Guide

Your arms are straight and along for the ride throughout the swing. Check that your shoulders are ‘packed’ in the shoulder joints (meaning they are not loose and pulling forward.).   The height of the kettlebell should be to about chest or shoulder height and bottom of the bell faces straight out. Your Kettlebell will be weightless at the top of the swing.

Make sure you are not Raising the Bell up using your arms. This goes back to proper form for the power of the swing comes from the drive in your hips.

Fun Fix It Tip: VIDEO
If you are unable to work personally with a certified Kettlebell trainer to receive personal feedback on your form, then Video Tape yourself performing the Swing. During the playback use the pause button to hone in on each

This has been a very helpful coaching tool in the forums at ClubFYM. Members tape their swing which I can then capture screen shots to help point out areas of improvement.

If you are ready to take on the challenge of using a Kettlebell and are excited to get your body back and then some – be sure to have the best Kettlebell Training System for Busy Moms in YOUR Fat Loss Tool Box and get started TODAY!