Tuesday, February 24, 2015


Trends come and go all the time and in the fitness industry, it's no different. One of the latest trends is the rising popularity of the kettlebell weight sets. Said to build strength, burn fat and improve cardiovascular fitness, have kettlebells come to dethrone traditional dumbbells as the strength training king?!

Well...it depends on what you're goal is. Let me explain.

If you're trying to build muscle and improve strength..

Your best bet will be sticking to traditional dumbbells and barbells if you're trying to improve muscle size and get stronger. Why? That's because kettlebells are pretty limited in terms of their size or weight. The biggest kettlebell goes up to roughly 105 pounds so if you're already lifting more than that, you'll need to find another piece of equipment to gain more strength. Another win for dumbbells is that you're able to adapt them to your needs. You can always add more weight to the bar unlike with a kettlebell (if you have a 10 pound kettlebell, you can't just slap on another 10 pounds).

Limitations in the weight available are not the only reason dumbbells may be a better choice. For instance, if you're doing a front squat with the heaviest kettlebell you can lift, it becomes less of exercise for legs and more about upper body strength. So if your aim for a particular exercise is to challenge your legs, after a certain point kettlebell weights just wouldn't be the best tool to use.

That isn't to say kettlebells are useless...

Because of the unique shape of the kettlebells (it's center of gravity changes during the exercise), its much like most other things we may lift on a day to day basis. In other words, it helps to build functional strength. Also, unlike dumbbells which target only a few muscle groups at a time, kettlebells activate more muscles per exercise leading to more fat burn and weight loss. With kettlebells, you'll also find improvement in your power endurance, or your muscles’ability to repeatedly perform fast, powerful movements during an extended period of time.

So there are benefits to both home workout equipment and there's no need to choose between the two. You can have the best of both worlds by incorporating both into your routine to achieve your best results.

Have you tried working out with kettlebells? Tell me how YOU think it measures up to dumbbells.

Sunday, February 15, 2015


I love pancakes just as much as the next person. Who wouldn't want a batch of sweet, fluffy cakes first thing in the morning when your sugar levels are at a an all-time low? Me please! But, of course, store-bought easy-make mixes are usually filled with ingredients no one but a chemistry whiz would be able to pronounce.  So, to quench my yearnings for yucky and over processed junk, I'd been researching healthy pancake recipes. I've experimented with oatmeal, bananas, protein powders and other ingredients to find the perfect recipe. The caveat was I didn't want a complicated recipe. My approach to the kitchen is to get and get out as soon as possible. So, imagine my delight when I stumbled on a simple (3 ingredient!) recipe! These babies pictured above can be made using readily available items in most kitchen so if you live for quick and easy recipes (jet-setters and mommies), keep on reading!

3 Ingredients
1 VERY RIPE banana
2 whole eggs
1 tbsp chia seeds (ground flax seed can be used too)

Throw all three ingredient into your blender and whip until completely smooth.  Pour batter into a hot frying pan coated with cooking spray. You know what to do next. After one side is cooked, flip pancakes. cook until golden.

Greek Yogurt Honey Sauce
I used a 2:1 ratio for this sauce.
1 cup plain Greek yogurt
1/2 cup honey

Whip these two in a mixing bowl using a fork. The mixture will become liquidy. Pour two or three spoonfuls of this sweet and yummy sauce, garnish with berries or other fruits of your choice and voilĂ !

Sunday, February 8, 2015

7 Hacks To Make Drinking Water More Fun!

Yes, its been drilled into our brains so many times: Water is really really really, no I mean, seriously good for you. But then again, so is getting your teeth cleaned at the dentist. So how does one turn something that feels more like a chore into an experience that is both enjoyable and tasty? Keep reading for my tricks I use to make myself actually like drinking water.

Spa Day
Spas often use cucumber slices to help reduce swelling and puffiness around the eyes. But that's not the only thing cucumbers are good for. Adding cucumbers to your glass of water is both refreshing and good for you. Nutrients found in cucumbers help to reduce your risk for high blood pressure and cancer. Trying to put on muscle?  Cucumbers contain silica which is important for healthy muscles and better overall health.

Its Tea Time!
Black tea cotains catechins and flavonoids that help to improve cardiovascular health and may help to improve cancer. Green tea helps to lower heart disease risk, lung cancer risk and helps you to lose weight. Try sage tea to help with excessive perspiration, chamomile tea for blood pressure, digestion and gas and ginger tea (my favorite) for soothing stomachache and arthritis.

Staying hydrated during the colder months can be a challenge for me. One thing I do to keep myself hydrated, while getting a healthy dose of vitamins and minerals, is by including more broths and soups to my diet.

Herbal Water
You can enjoy the benefits and flavor of herbs without the hot beverage by adding powered or sliced ginger, bruised mint leaves or lemongrass to your next glass of water. Lavender and rose hips are also another great option and are loaded with vitamin C.

Go Fruity!
Yes, lemon and lime have been the go-to fruits to spice up water but don't limit yourself. Strawberries, blueberries, cherries, mango and oranges can do the trick too. Next time you have a glass of water, try adding ice cubes of frozen berries that allow flavors to release slowly in your water.