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How to Get Your Priorities Straight Once and For All

Meet my friend, Maryalice. 🙂

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Maryalice Goldsmith, Founder of InsideOut Wellness

Maryalice, over the past couple of years, has become a great friend of mine. We me in Winston-Salem, NC at a photo shoot for fitness professionals that was hosted by our mutual business coach, Jill Coleman.  I was immediately drawn to Maryalice’s lively personality and energetic presence. Plus, she’s hilarious and makes me laugh out loud constantly when we are together-  and who doesn’t love laughter?!? It’s healing for the soul! We had a fun weekend getting to know each other and have been friends ever since!

 

Maryalice is a leader when it comes to working with clients to lower stress, set priorities in order, and pursue a fulfilled life! This is a journey she knows very well herself (as you will read below), so she’s the perfect person to offer her perspective on how to go about pursuing your own purpose. Maryalice a person who sets out to help others every single day!

 

I was chatting with Maryalice recently, and she mentioned that she had a “Finding Your Purpose” program she’d been using with her own clients. This was an exciting revelation since I’m often asked by busy women about how to stay motivated and how to keep health and fitness a priority.   I asked Maryalice if she’d make an appearance on my blog to share some ideas about how she navigated this journey and offer you some tips on getting started with setting priorities in line with your goals and purpose!

 

Enjoy this journey with Maryalice… 🙂

Hey everyone, I am thrilled to be here on Jill’s blog and even more excited to share a bit about my journey. So thank you for being here!

A few years ago I had one of those revelations, you know the kind that people talk about that changes their whole life…puts things into perspective – that kind. But, unlike many people who have those ‘A-HA’ moments, mine was more of an ‘A-HA’ journey.

I think many of you can relate to those times in your life when you are driving along and you think ‘There must be something more ~ this can’t be it!’ I have to tell you while having these thoughts there was no way I wanted to share it with anyone. I actually felt a bit guilty as I had a pretty awesome life. I was married to my high school sweetheart for 16-years, we had 3-awesome boys, and at the time a beautiful fur-baby (our Yellow-Lab – Abby, now we have 2!). Life was good and there was no way I should be feeling sorry for myself and looking for more. But, in all honestly, I was.

I had this ‘Ho-Hum’ feeling. Every day seemed the same and in one word I was bored. It sounds ridiculous now, but at that time it was what it was. I was a stay-at-home mom, a dream of my husband and mine and I loved being a mom for my boys, there is no greater blessing. I think that is why I was even more dumbfounded. Here I had anything I could have ever wanted and still wasn’t satisfied, I wasn’t 100% happy. This was a struggle because I was ashamed.

Then the journey began…

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One day a friend of mine introduced me to this book called the Rhythm of Life by Matthew Kelly. I hadn’t read a book in I don’t know how long so I was excited to have a book that came highly recommended. I began to read this book and I was having those ‘A-HA’ moments non-stop! There was so much he was speaking about that was resonating.

  • Lacking focus
  • Feeling bored with life
  • Lacking energy – depression and frustration
  • The yearning for something more.

He spoke about how many of us struggle with lack of direction and focus…(Hello – I can so relate!) how we allow ourselves to get caught up in the chaos of life without taking the time to touch base with our soul. We let stress, anxiety, and frustration to build up and we block ourselves from true happiness.

I decided that I was not going to take these ‘A-HA’ moments and do nothing with them – I was going to start my process ~ my journey inward. I began to meditate every morning – I would wake before the entire house and I would sit in complete stillness. This was REALLY hard to get used to, but once I did, it became a highlight of my day. I would then journal and express what was on my heart and mind.

4-Key elements we all need to focus on…

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There were 4-key elements I would address at the end of my journal entry – how was I going to address my spiritual, intellectual, emotional, and physical needs of that day? I would dedicate part of my day to address these 4-area’s because in that I was honoring my soul. When we honor our soul ~ when we give our soul a voice we are then able to be the very best version of ourselves, we are able to thrive.

This journey was an amazing experience. It made me realize that I wasn’t lacking in anything except the connection to myself. I had lost myself. I was undefined – lacking focus, energy, and my purpose. I had entrenched myself in my role of a wife and a mother, which is a great thing, but as the kids got older and needed me less I became more and more lost.

It takes more than an ‘A-HA’ moment to reveal your true purpose!

Self-discovery of any kind takes time and commitment. The more I practiced stillness the better I got at it. The more I addressed my physical, spiritual, emotional, and intellectual needs the more I discovered who I was, what I loved, who inspired me, and who I inspired. I began to live my life with purpose and everything changed – Everything!

I remember waiting for my youngest son to come home after school one day, he was 8-years old at the time. I saw the bus come through the neighborhood, so I jumped up to meet him outside. He came running up the hill to our house and I said: “Hey buddy, how was your day!?” He looked up at me with a quizzical stare and simply said: “Why are you so happy!?

Now someone might have taken offense to this, but for me, it was so affirming. I was not happy the way I was living. I wasn’t miserable either but there is a difference between a person who is grateful and aware and one who is always in search of something more. When you look at someone who is lost and confused versus someone who is confidently clear about his or her life – there is a HUGE difference. This was a profound moment for me. I knew I had revealed my purpose through my practice and the work I had put in. Even more importantly, I knew just how important it was to live with purpose and how it can have a profound impact on one’s life and the people in it.

It doesn’t take a miracle, just respecting your process…

There is no miracle here, by any means. Like I said, there was no one ‘A-HA’ moment that changed my life forever, there is a process and a journey that led me back to me. This process has given me clarity, direction, inspiration, and passion for living my best life yet. If it weren’t for this process I wouldn’t be typing this right now. It allowed me to take risks to design the life of my dreams from the inside out!

I am a believer that when you discover or learn something it is our obligation to share it with as many people as we possibly can. In fact, I have discovered that one of my main reasons I am on this earth is to help others – to bring people to a better understanding of themselves. Doesn’t necessarily matter how I do that, but I know that when I am doing it, I get fired up in a really good way! I am living with purpose. Are you living with purpose?

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There is no need to rush your process. This is your journey and should be respected as such.

People who live with purpose are more focused, grateful, happy, and successful. Their success comes from, not so much in what they are doing but more from the fact that no matter what it is they do, they do it well. They are fulfilled and they embrace life 100%. Their priorities are in order and they go to great lengths to address them daily. They know themselves to the core and they live their life based on their values and morals. They are ‘doers’, risk takers, and they live a passionate life. We all deserve that!

If you have any questions you can reach me here: info@insideout-wellness.net

In Health & Fitness,
Maryalice

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New to Kettlebell Swings? Read This First!

Just over 6 years ago, I decided it was time to venture into fitness after my childbearing days had come to a close. (Why I waited until then is a completely different blog post!) My first attempt to “get fit” was to pick up running. I didn’t know the extensive benefits of strength training for women, and I certainly had never heard of kettlebells, so running it was.

 

As soon as the weather cooled off, I jumped on the chance to try an indoor program- not for the benefits of said program, but to get away from running, especially running in the COLD! No thank you!

 

I purchased and went through P90X a few times that fall and winter. I saw results that running didn’t offer me and was prompted me to research more and more about strength training.

 

That’s how I discovered kettlebells!

 

This one simple tool can make you stronger, faster, and leaner, in LESS TIME than any other piece of fitness equipment. I don’t know about you, but I love ANY thing that is time efficient PLUS superior! #SCORE

 

The very foundation of a great kettlebell program is the Russian kettlebell swing. I get a lot of questions from readers and facebook followers about how to swing, what weight to swing, and what are the benefits to the swing.

 

Kettlebell swings are known as the “mother of all kettlebell exercises” and for good reason. They give birth to many of the other kettlebells exercises. In other words, the kettlebell swing is a foundational exercise AND has some major fitness and fat loss benefits!

 

Here are a few of the benefits of the kettlebell swing. If you incorporate swings in your workout regimen, you will:

 

  • Get stronger
  • Get faster (hello better 5k time!)
  • Become more powerful
  • Perform better in other sports with increased endurance
  • Get Leaner
  • Develop a the infamous “kettlebooty” and who doesn’t want that?!!
With all of these benefits, I know you’re really wanting to add kettlebell swings to your life! The problem is that many people perform the swing incorrectly. This diminishes the benefits and increases the risk of injury. *sad face*

 

Because I don’t want that to happen to any of you, I asked my friend and colleague, Kristy Agan, who is a Level II RKC Instructor to lay out exactly how to progress into being able to perform the swing. She was kind enough to include some video demonstrations as well as a couple of bonus workouts for you to try! Take it away, Kristy….
Kristy Agan, RKCII

Kristy Agan, RKC Level II Instructor

Swing Tutorial for Beginners

By Kristy Agan

Kettlebell swings are a fundamental exercise when training with kettlebells. It is a very effective and explosive movement that burns fat and develops power. But before you can safely perform a swing, you must first learn how to correctly do a hip hinge, and from there, a deadlift.

Hip Hinge

  • Stand with your feet hip-width apart
  • Push your hips back and allow your torso to move forward
  • Lengthen your spine and open up your chest
  • Your shins should remain as close to vertical as possible

Deadlift

  • Stand over the kettlebell
  • Perform a hip hinge until your hands are touching the bell (Refer back to the steps for performing a Hip Hinge)
  • Before you lift the bell, pull shoulders back/down and engage your lats (do not round your shoulders)
  • Brace your abs
  • As you lift the bell, think about pressing your weight into the floor and keep the weight on your heels
  • Stand up tall and squeeze your glutes
  • Repeat hip hinge pattern until bell is back on the floor

Russian Kettlebell Swings – Demo of the hinge and deadlift

Next: Transition to the Kettlebell Swing

Hike

  • Step back from the bell
  • Stand with feet a little wider than shoulder width apart
  • Perform a hip hinge until your hands are touching the bell
  • Tilt the bell towards you
  • Before you hike the bell, pull your shoulders back/down and engage your lats (do not round your shoulders)
  • Brace your abs
  • Hike the bell between your legs. Your arms should come in contact with your ribcage and your forearms should come in contact with your upper thighs.
  • Return the bell softly back to the floor in front of you

 

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Swing

  • Hike the bell between your legs
  • Stand up explosively, snap your hips and squeeze your glutes
  • The bell should float up into the air after your hips snap forward
  • Then hold your hips forward and maintain tight glutes until your arms come in contact with your ribcage as the bell begins to drop.
  • Then push your hips back quickly out of the way allowing the bell to go between your legs. (see video below of kettlebell swings)

Russian Kettlebell Swings – Demo of the hike and swing

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For more information and fitness tips from Kristy Agan, subscribe at www.kristyagan.com and receive a FREE copy of her Healthy Living Guide.

 

You can also follow Kristy on Twitter, Instagram and Facebook!readerschoice

 

More about Kristy:  After the birth of her first child at the age of 27 Kristy realized her desire to pursue fitness as a career and not just a part-time gig. Kristy began her career as a  group fitness instructor certified through AFAA . Through training clients with multiple tools, Kristy quickly discovered her passion….kettlebells. Kristy self- taught her way into the kettlebell world where she eventually earned her HKC, RKC, and RKCII. Kristy is also a certified personal trainer through the American Council of Exercise (ACE) and TRX qualified. This wife and mother of two kids maintains a large following of faithful clients in Rome, GA where she trains at Pro Performance with Tim Vicchrilli and Mike Sarver. A big congrats to Kristy is in order! She was recently awarded the Readers Choice Award from Rome News Tribune as Best Personal Trainer for 2014.

 

p.s. (from Jill) Looking for more swing practice? Use my beginner’s kettlebell program, Simply Kettlebells!

 

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5 Week Progress Report for #OperationRefocus

By Jill Jacobs

I just finished week #5 of working with my new coach, Roman. Below is my 5 week progress check in!

  •  My Plan general overview from coach Roman: My November plan came recently, and my jaw dropped! I’m switching from the “insulin reset” phase to a “feast and fast” phase (more details below). My macros changed up a bit (a little higher carbs, slightly less fat, and protein is increased slightly). The newest change though is a feasting period for 1/2 day. What that means is I can eat anything I want, preferably higher carbohydrates, but I’m supposed to stop before I feel stuffed. The kicker is that I follow the “feasting period” with a fasting day- Yikes! My plan is to “feast” on Saturday afternoon until bed and then fast on Sunday. I’ll break the fast on Monday at breakfast. I admit, this is going to be hard, so wish me luck! My initial reaction to this plan was the same as October’s – “What have I gotten myself into???” Haha!

I’m working out a total of 6 days – 3 strength, 1 bodyweight circuit, and 2 cardio/HIIT style workouts. This is similar to last month, but the style of workout changed from traditional strength training to density training. This will increase work volume and testosterone. All this is great for muscle building and for fat loss!

  • My Successes: I’m very consistent with my workouts. The sheer volume of what I’m doing has probably doubled from what I was doing before hiring Roman. I’m eating more to keep up with my body’s needs. The workouts are challenging, but I’ve gone up in weight on so many things!
  • My Struggles: Besides the struggle to eat so much food, my biggest struggle since my last update has been Halloween candy. 😉 I didn’t go overboard, but I ate, over time, more than I’d like to have eaten. I only ate my favorite things. I didn’t make “mindless” choices, so that’s a win! On the nutrition front, Roman has me tracking my macros to make sure I’m getting the correct amount of everything. That pretty much stinks and is time consuming. I haven’t been on top of that during November, but I’m good at eyeballing portions and knowing the macros. I’ve re-dedicated to tracking to spot check myself.
  • My Outcomes so far:

I’ve lost…

  •  in bodyweight – 3 pounds
  •  in body fat – just over 1%
  •  in inches – 1″ from below my belly button, 3/4″ from my waist, and about 1/4-1/2 of an inch from both my thigh and upper arm, no inches lost in the other areas I measured (rib cage, hips)

PLUS….

  • I’m feeling stronger and more confident!
  • I’m feeling very focused! I’ve not been this focused on me and my personal goals in over a year, so it’s nice! 😀

That’s it for now…I plan to post every few weeks and fill you in on what’s going on!

Head over to the post below over on facebook and share some of your progress as of late! I’d love to hear from you and cheer you on!!!

xo ~Jill

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5 Reasons Kettlebells are Great for Women {Bonus: New Workout}

Everyone who knows me either online or in real life KNOWS my love affair with kettlebells!

 

This affair started back in early 2010. Once I was introduced to kettlebells and all the many benefits of utilizing them, there was no turning back! I practiced and practiced at the gym, and I studied everything I could get my hands on. I watched countless Youtube videos on how to use kettlebells with proper form.

 

During one of my internet study sessions, I happened upon Neghar Fonooni’s Youtube channel and literally watched every video she had on there. I saw a strong woman with lots of kettlebell skills. I saw a woman that I’d like to learn from and emulate. She was the REAL DEAL! Needless to say, I’ve continued to learn from Neghar through all these years in various ways (thank you internet!) including her latest 12-week kettlebell program appropriately titled “Lean and Lovely.”

 

Since Neghar is an elite kettlebell instructor, fitness and lifestyle coach, mom, and a mentor of mine, I asked her if she’d do me the honor of sharing with my readers some of the reasons why the kettlebell is a FABULOUS tool for women. She agreed! Take it away, Neghar…. 🙂
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Neghar Fonooni, Creator of Lean & Lovely

A few years ago, I was a single mom, full-time trainer, and full-time student. It was not uncommon to find me training clients as early as 6 am and as late as 8 pm, then coming home to blog, and after my son’s bedtime, studying until 2 am. These were some of the most demanding and character building years of my life, and while I was often challenged, they led me to learn how to find success through struggle. In fact, I often look back on these years with great fondness, as they taught me so much about myself as a mother, trainer, and entrepreneur.

As you can imagine, though, I was physically and mentally exhausted a great deal of the time. Much to my dismay, I spent so much time writing programs for clients and keeping up with my blog, that my own workouts would often suffer. This was problematic, not just because of the physical implications, but because exercise is what keeps me sane. Movement is a significant part of what keeps me balanced—and going even one day without really moving leaves me feeling not-so-much like myself.

Yet somehow, even with all the craziness of these trying times, I was able to regularly get my sweaty, and in turn, keep my sanity and sense of balance. Somehow, amidst the studying, training, writing, and mothering, I was able to stay fit. My secret weapon?

The kettlebells in my living room. 

They may be but oddly shaped hunks of iron, but they saved me during a time of extreme overload. Little by little, my small family of kettlebells grew, until I owned at least one of each size from 12kg-28kg, ensuring a solid home workout no matter how bust things became. Just having a few pieces of equipment at home, simple tools that would help me sweat even if I couldn’t get to the gym, are what kept me consistent despite the constant tug of responsibility.

While I used kettlebells with my clients regularly at the gym (in conjunction with barbells, dumbbells, bands, etc.) I never truly appreciated their versatility and worth until I was often relegated to working out with kettlebells alone. These little hunks of iron have so many benefits, especially for women, which is why I chose to center my Lean & Lovely program completely around them. Now, you can certainly use any equipment for the program, and there’s nothing inherently magical about the kettlebell itself—but its benefits are so extensive, that I recommend every woman get her hands on one.

What makes these ancient tools, once only used my Russian special forces, so fabulous for women? Let’s take a look.

Total Body

Unlike many workouts that have you training one body part at a time, most kettlebell movements engage your entire body at once. Kettlebell movements are dynamic and multi-joint, allowing for total recruitment of the body.

Take the kettlebell swing, for example: With just one move you’re working your glutes, quads, abs, lats, and shoulders, all while burning fat and revving your metabolism. Kettlebell training combines stability, flexibility, strength, and cardio, allowing you to simultaneously build muscle and burn body fat.

What’s especially unique to the kettlebell is its handle, which creates an offset center of gravity. This makes it ideal for dynamic movements like swings and snatches and causes your stabilizing muscles to have to work over time, particularly in exercises like presses and Turkish Get Ups.

Being able to use your entire body with a handful of exercises is a huge benefit, which leads me to the next reason why kettlebells are awesome for women.

Kettlebells Save Time

We all know that exercise is important, right? Yet that doesn’t always prompt us to grab our sneakers and hit the gym. In fact, when I ask women why they don’t currently exercise, the number one reason I hear is that they don’t have time. Trust me, I get that. Human-mom, dog-mom, entrepreneur, coach, wife, writer, chef—these are all hats I wear at intervals on a daily basis. I know what it’s like to be busy and to feel like there’s no possible way I can fit exercise into the rest of my hustle.

However, with just a few minutes of exercise each day, you’ll actually be more capable of completing all of these day-to-day activities. Exercise increases energy and immunity, not to mention the requisite physical strength to tackle daily tasks like hauling groceries, moving furniture, and playing with our kids.

I remember the day I realized my son had outgrown his toddler bed, and it was time to invest in a twin. It was an emotional day to say the least! But, as was necessary, I drove to Ikea, picked out a suitable bed, and loaded it into my crossover. When I got home, I realized that I didn’t have anyone to help me bring it inside: such is the life of a single mom. So, with no other options readily available, I proceeded to hoist and haul the bed on my own—up the stairs, down the stairs, with a few breaks in between, until I finally reached my son’s bedroom. I don’t think I’d ever been so aware of the practical benefits of exercise and weightlifting until that moment.

Bottom line: exercise needs to be a priority. And strength needs to be an even bigger priority at that. Time or no time, we have to make it happen.

Because kettlebells engage the entire body in a unique way, lack of time is no longer a relevant issue. Rather than spending hours at the gym, you can complete a full-body kettlebell workout in as little as 10-20 minutes. Surprisingly, when I tell women that all they need to initially get results is 10 minutes, they don’t seem to want to believe me. And, it’s not hard to understand why.

For years we’ve been told that we need to spend absurd amounts of time in order to see results, and in turn, short workouts just seemed ineffective and too good to be true. I’ve seen training programs that call for 2 hours in the gym, and on the flip side, I’ve seen short workouts that don’t seem very effective at all. The great thing about kettlebells is that you can actually utilize them to get an intense, fat-burning, strength-building workout in very little time. Now, of course, you’ll want to take a little more time on some workouts than others, but isn’t a 10-minute workout better than no workout at all?

My philosophy on exercise is that more isn’t better–BETTER is better. So, spending more time working out is not necessarily better than being more efficient while working out. As you’ll see with the sample workout below, sometimes all you need is one kettlebell and a few basic exercises to complete a total body metabolic resistance workout.

Kettlebell Workouts are Fun

This is really the thing that keeps me exercising. Honestly, if it isn’t fun, why even do it?! As a coach, I recognize this often with my clients. If they aren’t enjoying the workouts, then they fail to be consistent—and why should they be? If they’re not enjoying themselves, then what’s the point?

I didn’t use to have this philosophy. Years ago I would grind away at the gym, often getting frustrated with myself for not performing how I thought I should. I’d beat myself up if I missed a lift or if I had to take it easy for whatever reason. Lifting weights was a means to an end for me, not an experience in and of itself. Then one day, as I watched my son play, I was reminded of a line from the romantic comedy Knocked Up.  Paul Rudd’s character, Pete, is watching his daughters play with bubbles on the playground, running around and laughing in the carefree way that children do. He ponders their play by saying:

“That’s an incredible thing about a child. I mean, what’s so great about bubbles…I wish I liked anything as much as my kids like bubbles…they’re smiling faces just point out your inability to enjoy anything.”

All jokes aside, this really hit me. Hard. Why was I grinding away at the gym again? Why wasn’t I actually enjoying this very integral part of my life?

These days I make exercise fun by incorporating yoga, bike rides on the beach, trampoline jumping with my family, stand up paddle boarding, and of course, kettlebell training. Kettlebells are especially fun as there’s just something so gratifying about tossing around a hunk of iron. And because they are so different than what we’re used to, we gain pleasure from the much-needed change of pace. Most women I speak to have a hard time sticking with an exercise routine because it bores them, but once they start using kettlebells, they experience a rush of childish play.

Kettlebells are Versatile and Travel-Friendly

It’s pretty incredible what you can do with just one kettlebell (as you’ll see in the attached beginner workout). All you need is just one moderately sized kettlebell in order to achieve an effective, total body, fat-burning workout. This makes kettlebells especially appealing to busy moms and career women, given that you can transport your kettlebell wherever you need it to go.

I’ve taken kettlebells on road trips, to the beach, to the park, and even to my girlfriend’s homes for buddy workouts (just make sure to buckle them in with seatbelts!). They’re so easy to keep at home and store out of sight when not in use. This kind of versatility makes it more likely that you’ll stay consistent as well, considering that you may not always have access to a gym.

Kettlebells are a Safe Introduction to Weightlifting

Stepping into the weight room can be intimidating at first. I know this from my own experience, and I hear it constantly from readers and clients.

I remember my first trip to the YMCA weight room. I was 17 and had just started working there as an administrative assistant. I was one of the only girls, and I had NO IDEA what I was doing. So, I just started picking up things and putting them down, messing about with no real plan or purpose. It was a little nerve-wracking, and it’s actually quite amazing that I escaped injury-free. These days I have a love affair with lifting weights, but it took years to cultivate.

As a coach, I often meet women who are afraid to either lift weights for fear of injury or are intimidated by the male-dominant weight room. I get that because I’ve been there myself. While I eventually get all of my clients to fall in love with lifting weights, I often start with kettlebells to simplify and safety-proof their workouts. You can deadlift a kettlebell far more easily than you can a barbell, and a swing is certainly more accessible to most than a barbell clean or snatch. Essentially, kettlebells offer a safe gateway to the versatile and varied world of weight lifting.

The age of women being relegated to the cardio machines is quickly coming to a close. More and more, we’re found lifting weights and accomplishing incredible feats of strength. This is an exciting time for women, and as a women’s coach, I couldn’t be more pumped. With the benefits of kettlebells in mind, I invite you to try this simple (but killer) beginner workout. I’m positive you’ll be hooked! ~Neghar

Kettlebell Workout

Ok Ladies!  Neghar’s Lean and Lovely Kettlebell Program is waiting for you to give it a try!

 

Lean & Lovely is a 12-week total transformation system, written by fitness and lifestyle expert Neghar Fonooni. It has amazing workouts, incredible nutrition information, and a tremendous focus on mindset shifting. Truly, kettlebells for women!

 

If you’re tired of living extremes, either on or off a diet or workout plan, Neghar’s Lean and Lovely program is for you! It cultivates and encourages a balanced lifestyle of fitness, fun, palatable foods, adventure, and joyful living. So not only does it utilize kettlebells (you can also do most of the program with other fitness tools like dumbbells!), but it’s completely in line with my message of balance and my core value, “Enjoy the journey!” With #LeanAndLovely, you will have everything you need to transform your body and mind- workouts, nutrition guidance, and mindset insights. If you’ve been considering trying out kettlebells, NOW is the time.

 

Find all the details HERE and grab your copy of Lean and Lovely today!

 

Enjoy the program! xo ~Jill

 

Some Tweetables!

Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!