Jenny's At-Home Workout

We are giving you a sneak peak at Jenny's at-home kettlebell workout.

Ok , we are actually giving you Jenny's at-home kettlebell workout. :)

Get strong, get lean, sweat lots! 

You can do this workout two ways. 

1. Choose a heavier kettlebell (a dumbbell can also be used) and complete each exercise doing a set of 12 repetitions, rest and repeat 4 more times.

 2. Choose a moderate weight, set a clock for 20 minutes and complete each exercise for 12 repetitions. When you finish the last exercise go right back to beginning without resting. Keep going until the time is up and see how many rounds you can complete in 20 minutes.

Now for the exercises...

Bent Over Single Arm Dumbbell Row

 Lean forward with the knees slightly bent 

and keep a straight back, close to parallel to the 

ground.  Take one hand behind the back 

and the kettlebell in the other hand.

Keep the natural curve of the back and pull 

the weight until the upper arm is parallel 

to the ground and then return back to the 

starting position. Keep your abdominals 

engaged. Repeat on the opposite arm. 

Kettlebell Thruster 

 Stand with the feet shoulder distance apart and

 hold onto the sides of the kettlebell in front

of the chest.

 Bend the knees into a squat keeping the chest

lifted and the kettlebell close to the body.

 As you stand up press the kettlebell 

overhead to straighten the arms 

(this should happen simultaneously). 

Kettlebell Stiff Leg Deadlift

 Stand with the feet hip distance apart holding

onto the handle of the kettlebell. Keep the shoulders

back and your abdominals pulled in.

Hinge forward at the hips, maintaining a 

neutral spine, keeping the weight on your heels. 

Then return to your starting position squeezing 

the butt at the top. You should feel a stretch 

through the back of the legs (hamstrings)

when you hinge forward at the hips.

Give the workout a try and let us know your thoughts.

We are always here to listen. Love, Jenny and Adele

The Magic Plan

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We found the magic diet plan. It's not about finding the best plan, it's about finding the 

best plan that works for you! Everyone is unique in their body type, genetic make-up, work schedules, food likes and 

dislikes, food tolerances, goals and exercise preferences, therefore the same nutrition and 

fitness routine will not work the same for everyone. Instead of trying to copy someone else, 

experiment to find what makes you look, feel and perform your best. There is no reason to 

look fabulous but feel miserable.

It can be extremely confusing with the overload of information.  Should you do high carb, 

low carb, Paleo, Zone, low fat, fast, detox?  The best approach is to find a well balanced plan 

that doesn't eliminate one particular food group and is something you can maintain 90% of the time. 

There is always room for treats. :) However, you should focus on minimally processed foods that are 

high in nutrients such as lean meats, eggs, fruits, vegetables and grains such as brown rice, quinoa, 

oatmeal, etc.  This is a basic list to endless options.  

Always keep in mind, this is for your health.  We are not told to eat veggies, move more, drink a lot of 

water and stress less just because. It is not be boring, it is not to be obsessed...it is for your 

health, well-being and quality of life.  It is to be mentally and physically fit for whatever life throws at you.

We are always here to listen. :)

Love, Jenny and Adele