The Year of Me! Kettlebells & Kale Chips

The Year of Me! Kettlebells & Kale Chips

Officially one week into The Year of Me!, I find it interesting that doing something new and healthy can be somewhat of a challenge. Have I always been such a creature of habit? Everyone has a mental bucket list - some big and some small. Of the people I know, I find the desire to do something isn't the issue when it comes to achievement, it's the ability or inability to make the effort that counts.

How many times have you said, I want to try [fill in the blank]? But something always gets in the way. I believe that jumping over, moving around or pushing past that elusive "thing" that gets in the way is where living can be found. One of my friends posted this Eckhart Tolle quote on Facebook the other day, and I think it's very true:  “It is not uncommon for people to spend their whole life waiting to start living.”

I write and practice health and fitness. When I work with my clients, we spend a majority of our time going through a workout, or discussing diet and nutrition. But any good personal trainer or nutrition coach will tell you that scratchingpast the surface is where the magic happens. When we, as practitioners, have the opportunity to lead people to make some sort of change in their life that allows them to become truly healthy, progress is made. Given enough time, many of those people never look back, but the commitment needs to be there.  Anyone can eat healthier, lose weight, exercise more, or just take the time to relax and de-stress. When you're ready to turn off the mental noise telling you "now is not a good time," or "I'll start next week," you'll notice a change faster than you'd imagine.

I hope The Year of Me!might spark some motivation for you to try - whether it's something old or something new. In my case, I'm committed to trying something new and healthy each and every day. Here's a recap of the last two days of my new year.

August 19, 2012 | A Killer Kettlebell Workout 

Kettlebell workout by traci d mitchell

I found this great workout in Women's Health Magazine called Total Body Toning With Kettlebells. Lucky for me, I have akettlebell or two in my house, so after a quick warm up, I went to work. The workout was a series of eight exercises. I'll admit, I'm familiar withkettlbells, but five of the eight exercises I've never tried before - so it qualified as "new" to me. The exercises worked all muscles from top to bottom, including shoulders, back, bottom, thighs and best of all, core.  The sequence of exercises went as follows:

1) Around-the-Body Pass
2) Bent Row
3) Dead Lift
4) Figure 8
5) Half Get Up
6) Swing
7) Front Squat
8) Windmill

Check out the article for instruction on how to perform each exercise. You can do many of these exercises with dumbbells or barbells, but if you can get away with using akettlebell, I'd recommend it. To do this workout, you'll need a couple different sizebells. It's much easier to use a heavy weight doingdeadlifts and front squats than it is to do a bent row orwindmill. Have fun with this, and always make sure you're warmed up before you start lifting heavy weights.

August 20, 2012 | Kale Chips

Kale Chips by Traci D Mitchell

Kale, how I love you, but I've never had you as a chip until yesterday! I really like salads. Often times, I'll mix a little kale with romaine, throw in a few other veggies, some chicken and call it a day. But I've never taken the time to make chips. It's really quite easy, and they taste pretty good. I can't say they taste amazing, or that I'll make them every day for the rest of my life, but it's a nice change. I'm glad I made them at home and not in a restaurant. I can control they type of oil and how much gets added.

The two best things about making kale chips at home is that it costs about $2.50 for a great big bowl, and all you need is three ingredients. Here's the recipe:

Kale Chips
Serves 4

1 bunch Lacinato (aka Tuscan) Kale
1 tbsp olive oil
Sea Salt

Preheat oven to 300 degrees.  Cut out middle membrane and tear the kale into 2 to 3 inch pieces. Toss in about a tablespoon of olive oil and lay out evenly on a baking sheet. Bake for about 15 minutes. Remove and give the leaves a little toss so they don't stick or burn. Place back in the oven for another ten minutes, or until crispy.

Note: other recipes will suggest heating slightly higher (around 350). I like to bake at a lower heat for longer to save whatever valuable enzymes might be available in the food. Always thinking about nutrition!


Want more tips like this? Traci D Mitchell is a healthy living and fitness expert. Follow Traci on Facebook. She’d love to see you there! Interested in working with Traci? She works privately with clients specializes in nutrition coaching and weight loss as well as functional fitness and personal training. All sessions are done via Skype or telephone if outside of Chicago. For more information, contact Traci here.

Looking for a simple way to get into great shape and eat right? Try Traci’s 40-Day Shape Up!





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