20 Reasons To Try A Kettlebell Workout

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Are you a part of the kettlebell revolution?  kettlebell

Yep, it’s a real thing.

Although it may seem like a fitness fad, it’s been around for years and has research-backed benefits for strength, balance and flexibility.

Kettlebells look like cannonballs with a handle on top.

They are made of cast iron or vinyl-coated and filled with sand, concrete, or gravel.

Kettlebell training focuses on whole-body functional training, not just the isolated muscle movements you get with weightlifting. No one is knocking weight training here at all, because it is beneficial too.

But if you want to see amazing strength gains and you’re short on time,  you may just want to try a kettlebell workout for yourself.

It’s my new favorite!

20 Reasons To Try A Kettlebell Workout

1. It’s Functional Strength Training

Training your body this way can help you do everyday activities.

2. Doesn’t Take Up Much Space

Kettlebells are compact and portable.

Compared to a weight bench and a set of free weights, they take up minimal room. You can stick them in the closet when they’re not being used.

3. Improved Posture

Did you know having poor posture can actually steal your body’s energy?

When your posture is out of alignment it stresses your body by trying to keep it upright. This can cause back pain.

When using a kettlebell focus on your hips, core and shoulder movements to correct your posture.

4. Great For Busy People

They give an intense workout in much less time than most others. Some people see incredible results with as little as 10 to 20 minutes twice a week!

Although many of us are busy, most people can carve out 10 minutes in a 24-hour day.

5. They’re For Everyone

Anyone can do it.

Whether you’re a muscled-up weightlifter or a 50-year-old couch potato (no judgement here), you can learn the proper form and train with kettlebells.

(Please check out the instructional video at the end of this article for help with your form.)

Kettlebells are filled with a variety of materials and come in different weights.

6. Increased Strength

The strength gains are quite impressive! (1)

And because it gives you a whole-body workout your entire body gets stronger.

This can help you do everyday tasks such as housework, yard work and lifting boxes. Being strong can also protect against injury.

7. Fat Loss And Calorie Burn

By increasing muscle mass, your body will burn more fat, even when it is at rest.

Some say you can burn up to 20 calories or more per minute training with kettlebells.

8. Combines Strength, Cardio And Flexibility For A Full-Body Workout

The strength and cardio gains are real! And the fluid full range of motion movements increase flexibility.

This is one of the best quick workouts you can do for your health!

9. It’s Fun!

If you’re like me, you get bored doing the same workouts all the time. But, I’ve never been bored with my kettlebell.

There are so many different types of workouts you can do.

10. Saves Money

I spent around $40 for my vinyl-coated kettlebell. You can easily find them on Amazon and in sporting good stores.

Compared to a gym membership or purchasing a weight bench and dumbbells, they’re much more cost-effective.

11. Ladies Won’t Bulk Up

Some of you girls might be concerned if you do any form of weight training you’ll end up looking like the Hulk. I used to have this same concern.

Fortunately, kettlebelling (my made up word) builds long, lean muscles, not bulky ones. 😉 So, never fear, your kettlebell is here! (You get the point.)

12. Easy On Your Joints

The ballistic physics at work when you perform different kettlebell movements actually protect your joints from injury. They encourage natural movements.

13. Simplicity

If you’re into simplicity and minimalism the kettlebell is perfect for you!

With just one simple movement, such as the swing, you can experience amazing strength and cardio improvements.

14. Great For Core Strength

When you do kettlebell movements correctly your core stays engaged. This results in a stronger, shredded core.

15. Engages The Entire Body

When you lift weights isolated muscles are used. But with kettlebells your entire body is activated and involved.

16. Can Help With Lower Back Pain

This is a big one for many people who suffer with low back pain.

Your back was not intended to compensate for weak hips and glutes. When it does your back hurts.

By strengthening your core (not to mention all the other muscles in the body) kettleballing engages the hips and glutes. This trains the body how to correctly lift objects and do everyday tasks more efficiently.

17. Relieves Body Pain And Stiffness

Kettleballing is my go to when I’m dealing with chronic pain. If you have ongoing pain you might try it and see if it helps you too.

18. Boosts Weight Loss

Because so many muscles are involved you can get a serious calorie burn.

Researchers at the University of Wisconsin‚ La Crosse have studied how many calories are burned during a workout. They equate it to running a 6-minute mile!

19. Improves Balance

A recent study conducted by ACE Fitness experts found that training with kettlebells significantly improved balance. (1)

20. Superior Results

INFOGRAPHIC: 20 Reasons To Try A Kettlebell Workout

Because training with kettlebells involves the entire body, results are impressive. It’s a fierce cardio-respiratory workout which involves all the major muscle groups.

People often see faster gains doing a kettlebell workout twice weekly than doing just about anything else.

Kettlebell Weight?

Depending on who you talk to, here are some general recommendations:

  • For men, start with a 16-kg (35lb) kettlebell
  • For women, start with an 8-kg (18 lb.) kettlebell.

Please keep in mind that everyone is different. These weights are merely suggestions, but if you are already strong and fit you may want to start with more weight.

Alternatively, if you are chronically ill or have recovered from an illness or injury you might need to start with less weight. Use your judgement.

Special Considerations

If you haven’t exercised in a while you may want to consult with your physician before training with kettlebells.

Please watch the instructional videos below to learn proper form and prevent injuries.

kettlebellThe Takeaway

Kettlebell workouts offer an intense workout and incredible results for the entire body. They increase overall body strength, burn calories and deliver impressive cardiovascular improvements.

Have you tried working out with a kettlebell? Please leave your comments and questions below. I love hearing from you!

Kettlebell Swing Tutorial

This short video shows how to do the basic swing move with proper form.


Beginners Kettlebell Workout

If you enjoyed this, (you health nut, you) you might like to check out:

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9 Surprising Benefits Of Lemon Water

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Lemons have some pretty amazing health benefits.

They contain Vitamin C, which is like a turbo-booster for the immune system. They are also high in fiber and antioxidants.

Lemon Water Nutrition Factsbenefits of lemon water

One cup of fresh lemon juice in a glass of water has:

  • 61 calories
  • 6 grams sugar
  • 3 grams protein
  • 0 grams fat
  • 1 gram fiber (4 percent DV)
  • 112 milligrams vitamin C (a whopping 187 % DV)
  • 0.1 milligrams thiamine (5 percent DV)
  • 303 milligrams potassium (9 percent DV)
  • 31.7 micrograms folate (8 percent DV)
  • 0.1 milligrams vitamin B6 (6 percent DV)
  • 0.1 milligrams copper (4 percent DV)
  • 14.6 milligrams magnesium (4 percent DV)
  • 0.4 milligrams vitamin E (2 percent DV)

Health Benefits Of Lemon Water

1. Healthy Weight

Lemons contain a type of soluble fiber called pectin. Pectin is found in fruit and can help you feel full longer because it expands in your stomach.

Some animal studies show that plant compounds in lemon extracts may prevent weight gain (1).

2. Prevent Kidney Stones

Citric acid is a plant compound found in lemons which may help prevent kidney stones from forming (2).

3. Healthier Skin

The antioxidants in lemons fight damage caused by free radicals, which gives the skin an incredible glow from within. If you’ve ever used a vitamin C serum on your face, you know what I’m talking about.

The vitamin C also helps the body produce collagen, which helps smooth out wrinkles (3).

4. Protect Against Anemiabenefits of lemon water

Anemia is often related to an iron deficiency. Drinking lemon water can help enhance the body’s ability to absorb iron from food (4).

If you have iron deficiency anemia, you may want to try drinking lemon water when eating iron-rich foods.

5. Improve Digestive Health

D-Limonene is a plant compound found in lemon peel. It is what gives lemons their delightful, fresh scent.

It also helps calm an upset stomach, and can relieve reflux and heartburn symptoms (5).

6. Reduce Risk Of Cancer

The d-limonene and hesperidin plant compounds found in lemons may help reduce the risk of many types of cancer (6, 7).

7.  Heart Health

The most common cause of death throughout the world is cardiovascular disease. This includes both strokes and heart attacks.

Did you know low vitamin C levels in the blood are a risk factor for stroke (7)?

But, consuming fruits high in vitamin C can help lower your risk of cardiovascular disease (8).

In addition, the fiber in citrus fruits was shown to decrease cholesterol levels (9).

8. Boosts The Immune System

The vitamin C found in lemons was shown to enhance the immune system (10).

9. Boosts Energy Level And Mood

Lemons are known as a natural energizer. Who (with the exception of a small child), couldn’t use more energy?

Vitamin B6 includes a group of vitamins which help convert food to energy (11).

Plus, lemon essential oil can ease stress and boost your mood (12). You can simply smell the oil or apply it to your neck, wrists or hands to experience the effects.

  • Please note, if you have sensitive skin you may want to dilute the oil (with olive, coconut, or another favorite carrier oil) to prevent irritation.
benefits of lemon water
Lemon water is refreshing and healthy.

Drinking Lemon Water

Drinking lemon water is a simple way to enjoy the health benefits of lemons.

I typically add the juice of 1/2 to 1 lemon to a large glass of water. You can also add a bit of honey if you like.

You can drink lemon water lukewarm, or even cold if you prefer.

Special Considerations

Lemons are highly acidic and can eat away at the tooth enamel. Fortunately, there are some things you can do to help prevent this from happening.

  • Always dilute lemon juice by adding water.
  • Drink lemon water first thing in the morning, before you brush your teeth. The bacteria present on your teeth will help protect the enamel. (Sounds gross, but it works!)
  • Consider drinking it through a straw to lessen contact with teeth.
  • After drinking lemon water, rinse your teeth with baking soda.

benefits of lemon waterOther Uses For Lemons

Lemons are great for cleaning and deodorizing your kitchen. And who doesn’t love that all-natural fresh, clean scent?

Or clean your tarnished silverware with a drop of lemon essential oil on a rag.

Whiten your teeth using a mixture of fresh-squeezed lemon juice, baking soda and coconut oil. Apply the mixture to your toothbrush or simply use a clean finger to apply to the teeth. Leave this on your teeth for 2 minutes, then rinse thoroughly.

(For more about natural teeth whitening you may want to read 81 Uses For Coconut Oil.)

The Takeaway

Considering all the health benefits of lemon water, is any wonder so many of us are using lemon essential oil or drinking lemon water?

Please let me know if you’ve noticed any of these benefits of lemon water. You can leave your comments below. I love hearing from you!

Also, if you liked this article, you may enjoy reading:

Finally, you may want to watch this brief video about more of the health benefits of drinking lemon water:

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The Quick Guide To Intermittent Fasting

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Intermittent fasting is an eating pattern. It is not a diet.

It’s not about what you choose to eat. But it’s all about when you eat (or don’t eat).

It’s eating, or not eating, in a strategic way.

Though it has recently gained a huge following it has been around for ages. We were once hunters and gatherers who might go for days without food. Our bodies are well-oiled machines, designed to withstand feast or famine.

Modern day eating often centers around a fast-paced life. Eating frequent meals and snacks of highly processed and fast foods is the norm for many of us.

But this doesn’t give our bodies time to rejuvenate and repair the damage these chemicals can do over time.

So in many ways IF is a more natural way of eating.

Anyone can do it. It’s especially popular with weightlifters and elite athletes, likely because it allows you to retain and even gain muscle while losing fat.

The Most Popular Methods Of Intermittent Fasting

intermittent fasting
It’s all in the timing!

How Does Intermittent Fasting Work? (The Sciencey Stuff)

When you eat a meal your body spends several hours processing and digesting the food. During this time, the body takes energy from the food you’ve eaten.

When you’re eating, or in a feeding state, insulin production tends to be high; This prevents your body from burning stored fat.

But, when our body is in a fasting state the blood sugar and insulin levels are reduced dramatically. There is a sharp increase in human growth hormone.

All these physiological changes turn the body into a fat burning machine…and benefit we love!

Will I Be Hungry While Intermittent Fasting?

Some people experience hunger pangs the first few days while the body is adjusting to the new eating pattern.

Like anything else, when your body becomes accustomed to doing something for so long, it takes a little time to re-calibrate and adjust to the new schedule.

Initial hunger may be stronger in some people and not obvious to others.

If you decide to try IF I urge you to stick with it for a week or more before you make up your mind. Once the initial adjustment to the calorie restriction is over you may find yourself wishing you’d found it sooner. (This has been my experience!)

Health Benefits Of Intermittent Fasting

There are several impressive benefits of IF:intermittent fasting

  • weight loss (1)
  • fat loss, especially in the belly (2)
  • stronger insulin sensitivity (3)
  • increased human growth hormone (HGH) production (4)
  • increased metabolic rate (5)
  • changes in gene function related to longevity (6)
  • cellular repair (7)
  • may reduce inflammation (8)
  • better brain health (9)
  • may protect against cancer (10)

Other Benefits of IM

  • less time-consuming because you spend less time preparing food and eating meals
  • less expensive because you eat less
  • simplifies your life and gives you more time to do the things you love (or need to do)

Special Considerations

Certain people should consult their physician or avoid intermittent fasting altogether. This includes:

  • people with eating disorders or anyone who is underweight
  • people with blood sugar issues, such as hypoglycemia (personal note about this below)
  • women who are having problems with fertility – Some women who do IF experience amenorrhea. Their menstrual period stops temporarily, but typically resumes after they return to an ordinary eating schedule.

Please keep in mind that every one is different and there are exceptions.

For example, although I was diagnosed with reactive hypoglycemia two years ago I’m loving IF (the 16/8 schedule). I’ve found it is beneficial for my blood sugar issues. During the fasting periods, I’m cognitively sharper, have more energy and find it easier to concentrate.

If you’re not sure if it’s right for you it’s always best to check with a medical professional.

intermittent fasting
If you’re a weightlifter make sure to eat plenty of protein.

A note to weightlifters and gym rats: Keep in mind that you’re probably eating fewer calories overall. Make sure you’re consuming plenty of protein so you don’t run the risk of losing muscle mass (which I’m sure is the last thing you’d want to happen).

Supplements such as caffeine (pre-workout), BCAAs, Glutamine and Creatine are good ones to look into.

You might like to try this Healthy Coffee Drink Recipe before your training sessions.

If you’re not sure whether IM is a good choice for you, it’s always best to consult with a medical professional who can help you figure out what’s best for your unique self.

Please keep in mind it does not take the place of eating a healthy diet of fresh, whole foods and plenty of protein to fuel your body.


Intermittent fasting has some pretty impressive health benefits including increased longevity, fat loss and weight loss, blood sugar regulation and brain health.

You may want to try it yourself and see if you like it.

IM is an eating pattern which can help people health-wise.

Have you tried IM? Do you have questions about it that weren’t answered here. Please leave your comments and questions below. I love hearing from you!

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My Favorite Protein Oatmeal With Coconut And Almonds

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protein oatmeal
My Favorite Protein Oatmeal With Coconut And Almonds

Do you enjoy eating breakfast foods anytime of day?

Because I’m doing intermittent fasting (more on this in a later post), I’m often hungry for breakfast foods even if I eat my first meal of the day at 1:00 in the afternoon.

Oatmeal And The Days Of Yore

To me, oatmeal is a comfort food. I have fond memories of my mom or dad cooking a big pot of oatmeal with raisins and butter. Sometimes we would put brown sugar in it. And we always topped it with creamy milk.

When my husband and I were first married I found it interesting that he had never heard of putting milk on his oatmeal. He thought it was strange that anyone would. And I was perplexed as to why anyone wouldn’t add milk.

Ah, young love…

In my mind oatmeal goes with milk, like peanut butter goes with jelly.

Consequently, I’ve tried eating oatmeal without milk, but can’t stomach it. I have some texture issues and oatmeal without milk is one of them!

Can you say, “gloppy mush”?

But, I digress…

Oatmeal is full of fiber and healthy whole grains. If you are on a gluten-free eating plan you might be interested to know oats are gluten-free. But please be aware that you must read the side of the package to make sure the oatmeal was processed in a gluten-free facility.

Over the years I have eaten my oats with different toppings including chopped apples, pecans, walnuts, almonds, blueberries, strawberries, butter or coconut oil, raisins, or if I really want to indulge, brown sugar.

Protein Oatmeal

I like adding protein to my oats. This essential element satisfies even the hungriest appetite. Best of all, the added protein gives you satiety.

There are many forms of protein that make healthy additions. My wise husband likes to add a scoop of peanut butter to his. And, really, how could something as delicious as rich, creamy peanut butter not be a plus?

Nuts and seeds are a also good source of protein. Nuts have also been shown to increase longevity.

Or, you can add whey protein powder, like the one I used to make My Favorite Peanut Butter Protein Shake.

In addition, you could add a dollop of Greek yogurt for the added protein and essential probiotics.

Currently, this is my favorite way to eat them:

My Favorite Protein Oatmeal With Coconut And Almonds

My Favorite Protein Oatmeal With Coconut And Almonds


  • 1/2 cup old fashioned oats
  • 1 cup water
  • 1/8 cup dried cranberries or cherries
  • 1/4 to 1/2 scoop protein powder
  • 1/2 cup milk
  • cinnamon, to taste
  • stevia, to taste
  • 2 tablespoons unsweetened coconut flakes
  • 1/4 cup slivered almonds


  1. Mix the first four ingredients.
  2. Cook this mixture either on the stove top or in a microwavable bowl in the microwave.
  3. After oats are cooked, stir in milk.
  4. Add cinnamon and/or stevia to taste.
  5. Top with coconut flakes and slivered almonds.
  6. Enjoy!

I hope you enjoy the recipe!

Pass the milk and eat up!

What is your favorite way to eat oatmeal? With or without milk?

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Body Image: You’ve Always Been Beautiful

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Beauty Is In The Eye Of The Beholder

When you think of things that are beautiful what, or who, do you think of?

Maybe,body image

  • the beach
  • the sunset
  • a lovely bouquet of flowers
  • a bride on her wedding day
  • a blanket of pure, white snow covering as far as the eye can see
  • a vibrant painting
  • a waterfall
  • the Grand Canyon
  • early morning light
  • butterflies
  • the view from atop a mountain
  • a desert
  • a dessert (see what I did there?)
  • a starry night
  • fall leaves
  • a rugged landscape

And the list goes on and on. Beauty is such a relative term. We each have our own idea about what is beautiful.

Words Of Wisdom

As a girl I remember my sweet Mom once telling me, “Beauty is as beauty does”.

body image
My Mom and Me

I’ve passed this advice along to our daughters, and remind them that true beauty comes from what’s inside our heart.

But, if you have teenagers, I’m not telling you anything you don’t already know. It’s not an easy concept to encourage a healthy body image to a young person who is growing up in our culture. This becomes especially true when they become more mobile and get social media accounts.

Obsessing about outward appearances can be quite discouraging and damaging to our self concept, young and old alike. It can make us feel that we’ll never quite measure up to the airbrushed photos that we see everywhere. Believe me, I’ve been there.

Years ago, body image was an issue mostly girls and women dealt with, but it’s becoming more prevalent with boys and men now.

Media Overload

The belief that “beauty comes from the inside” is completely opposite from the messages we’re bombarded with daily.

From photo-shopped magazine covers and newspaper ads, to TV commercials and movies–It’s incredibly challenging to teach this concept to girls (and boys) when we are inundated (courtesy of our culture) with YouTube videos, our nations strange obsession with celebrities, selfies and plastic surgery.

Where Does True Beauty Come From?

In Psalms it says “Those who look to Him (God) are radiant, and their faces shall never be ashamed.”

Ultimately, I believe God is the only one who can make me into a truly beautiful person. And I’m definitely a work in progress!

I’m thankful that no matter how badly I mess up, He can bring beauty from ashes. 

He can bring good out of the bad in our crazy, mixed-up world.

I truly believe everyone is beautiful in their own special way. But so many people, men and women alike, believe the lies we’ve been taught from our appearance-obsessed society.

body imageWe were created for a purpose that is so much greater than simply being a certain size, or having the perfect hair, makeup, shoes, abs, biceps, skin, face, eyes…et cetera, et cetera.

I’m certainly not saying there’s anything wrong with improving our appearance, dressing nicely or looking put together. I’m into fashion and love to wear the latest trends as much as the next girl (when I’m not working from home in yoga pants and t-shirts).

We can also make positive changes by working out and eating healthy, whole foods. We can use natural remedies, such as coconut oil and apple cider vinegar. Or sculpt our bodies by lifting weights. We can also lose weight or lower our body fat.

These things can make us healthier and even fit into our favorite pair of  jeans more easily or give us a longer life expectancy.

But, they don’t change the beauty that’s inside us.

I hope you know you’re beautiful!

What do you think about the media and it’s influence on body image? Please share your thoughts below in the comments section. I’d love to hear from you!

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