As a holistic therapist and wellness coach I always recommend some sort of movement especially when it comes to combating anxiety and depression so in today’s post I’ll be sharing an at home kettlebell workout that you can incorporate into your fitness routine. All you need to participate is a kettlebell of whichever weight works for you. If you want to start with 5lbs and work your way up that’s great, I’ll be doing the workout with a 10lb weight. I’ll include the moves in this post but if you prefer to watch the video you can scroll to the bottom of the post and follow along. Each move will be performed for 40 seconds followed by 20 seconds of rest. You can repeat the circuit two to three times depending on your

1. KETTLEBELL SWINGS

Kettlebell swings are quite simple, all you need to do is swing the kettlebell underneath the crotch area up and away from your body. Make sure your feet are pointed straight in front of you, slightly bend your knees and keep your back straight. Use your hips and pelvis as momentum to get the kettlebell up towards your shoulders.

2. KETTLEBELL DEADLIFTS

Stand with your feet shoulder length apart and bring the kettlebell down in between your feet. Your back should also be straight while you go into a deep squat. You should be feeling this movement in your glutes if you are doing it properly. When you come up be sure to squeeze your glutes. If you have a heavier kettlebell feel free to use it during this move

3. FIGURE EIGHTS

For this move a lighter kettlebell is better to ensure proper form. Starting in a center position with feet shoulder length apart, take the kettlebell and pass it through your legs then up to shoulder height then through the legs again and raise it to your opposite shoulder. It’s important that you take it slow if you’re new to this move and use a kettlebell where you are comfortable gauging the weight to avoid any flying kettlebells.

4. STEP-UPS

If you don’t have a step-up box at home you can use a sturdy chair. Hold your kettlebell against your chest and when you step up onto your surface you can press the kettlebell up then step back down. Alternate which leg you step-up with first.

Now that our workout is complete we have earned a treat. This recipe that I’m sharing will allow you to satisfy your sugar cravings while also keeping you on track for your nutrition and wellness goals. I make this whenever I want something sweet and I’ve still been losing a few pounds a week just by making small changes. I don't think this recipe is overly decadent but if you prefer it that way you can always alter the recipe.

Low Cal Big Cocoa Cookie Recipe:

2 cups oats/ oat flour 600 cal

1 vegan egg 30 cal

1/2 c almond milk 15 cal

1 tbsp olive oil 119

3/4 c Stevia 0 cal

2 tbsp Chocolate PB Powder 50 cal

1/2 c Unsweetened applesauce 70 calories

1/2 c Cocoa Powder 98 cal

1 Tsp. Sea salt 0 cal

1 Tsp. Baking powder 0 cal

1 Tsp. vanilla extract 0 cal

Cook the cookies for 15 minutes at 350F degrees

To close out this wellness post I want to talk about a wellness concept. I thought we could start this off with the definition of wellness itself. The definition that I found for wellness is “Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you’re thriving”. I think thriving is the keyword here because that takes us from survival mode into a state where we are experiencing our life with peace, presence and health. This is what inspired me to create this wellness series so you can look forward to more in the future!

WATCH THIS VIDEO TO LEARN MORE:

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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