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Coconuts & Kettlebells
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Coconuts & Kettlebells

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I give you my most favorite dinner recipe of all time: ZUCCHINI AND BEEF TACO SKILLET!

This taco skillet is one of my favorite dishes to make—because tacos, of course—but also because it can be cooked in one skillet.

While typically served with tortilla chips or taco shells, you can also eat this zucchini and beef taco skillet on a bed of greens, wrapped up in a romain lettuce leaf, or on it's own.
If you’re looking for a super easy savory dish with just the right amount of kick, look no further than the zucchini and beef taco skillet. A taco skillet is just that—a skillet packed full of all the foods and flavors that are traditionally stuffed inside tacos. While typically served with tortilla chips or taco …
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When stress strikes, this homemade face mask is my go-to solution for breakouts and acne. It uses just two simple ingredients—bentonite clay and apple cider vinegar—and can be whipped up in a flash.

Because both bentonite clay and apple cider vinegar have numerous health benefits for skin, this face mask can be applied when unexpected breakouts occur, or on the reg (cool person speak for regularly) for deep cleansing and exfoliation.
Simple homemade face mask for acne! Mix 1 tbsp bentonite clay + 1 tbsp apple cider vinegar + 1 drop lavender oil and apply to face for 30 minutes. Great for face mask, or spot treatment!
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It's common to think: "When I lose the weight, I’ll finally be happy.” or “I'll finally be happy once I can deadlift as much as she does."

And while that may seem logical, the truth of the matter is—your health and happiness is not a destination.

There is no one specific body type, weight, job, health status, or fitness goal that is going to make you inherently happy. There isn’t a linear relationship between leanness and life satisfaction, and doing any one diet or fitness protocol is not the "secret" to happiness.

When you believe that happiness can be found somewhere or in something, you get overly fixated on reaching that destination, and completely forget about the journey. You shut down your own authority, and stop yourself from stepping into your power. Power that is rightfully yours, and you don’t have to earn. Power to make decisions that are right for you—and based on how your body is responding.

Have you stepped into your power?
Many people go through life chasing happiness as if it can be found at a certain destination. “When I lose the weight, I’ll finally be happy.” “Once I resolve this health condition, then I’ll start loving my body and be happy.” “I’ll finally be happy once I’m deadlifting as much weight as she does.” And …
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If your struggle with hip mobility, specifically, when squatting, perform a goblet squat and at the bottom, use your elbows to lightly pry your hips open. Hold this position for 10-20 seconds.

Important things to remember!
--> Keep a neutral spine
--> Maintain tension in the glutes and core at the bottom of the squat
--> Keep your elbows just at the tip of your knee on the inside. Chest should remain up!
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Got sore muscles? 

Magnesium oil has become my go-to at night for low back and neck pain, and sore muscles after a hard workout.

This is because when applied through transdermal application (or through the skin), magnesium has a relaxing effect on muscles, and can help to prevent cramps and tightness.

That's right. Magnesium deficiency can cause muscle cramps or weakness, restless legs, migraines and cluster headaches, irritability and anxiety, fatigue, hypertension, and sleep problems—to name a few.

And unfortunately, most people are deficient in magnesium due to factors such as modern industrial processing and soil degradation, and could benefit from adding some back in.

While I love magnesium oil, it has a watery consistency, and therefore is hard to apply. Adding magnesium oil to nourishing oils, as you’ll find with this magnesium body butter recipe, makes it easier to apply directly to muscles, and has the bonus effect of nourishing the skin.

It's also super easy to make, and has a wonderful luxurious feel, which is definitely necessary.

If you're looking for a ball-park on how much to supplement with, the typical daily dosing for magnesium is 3-4 mg per pound of body weight. For example, if you weigh 150 lbs, you’d need between 450-600 mg per day. You can get this orally or topically, or through a combination of both. 
Magnesium body butter is a sore muscle’s best friend. Not only is it great for hydrating the skin, it’s also an incredible way to help soothe aches and pains. I love applying this whipped magnesium body butter at night because it’s a very calming, nourishing, and relaxing. And the best part? It’s inexpensive and super …
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6 Signs You're Overtraining and Need More Rest

http://coconutsandkettlebells.com/signs-of-overtraining/

Here's a truth bomb for you—workouts are STRESS.

Of course, this can be good stress when the body is given the resources to recover from that stress.

But, many people quickly get wrapped up in whatever physically activity they're doing, and rest get's put to the wayside.

So, why is there such a epidemic of chronic under-resting? It's most likely due to a combination of things.

First, let's put it right out there. Many people ignore the signs and symptoms of overtraining because fitness allows them to feel in control. People have goals of losing weight or getting "lean" because marketing tells us that that's where all the happiness exists (hint: it doesn't!), and taking rest seems to work in reverse to that.

Second, our culture glorifies dedication and “pushing through the pain.” As a result, taking a day off is often met with shame, guilt, and disgust, and many people perceive that their level of self-discipline is intertwined with their self-worth as a human being.

The good news is—your self-worth as a human being has nothing to do with the number of workouts you do, or you’re ability to follow prescribed workouts perfectly.

The truth is, the the amount of training that is right for your body is individual to you, and can vary based on your genetics, experience level, and life inputs, including sleep, workload, and overall stress.

That’s right—the stress you experience outside of the gym can affect how your body is able to adapt to the workouts you do. This means, if you haven’t slept in six days thanks to your new bundle of joy, or you worked 84 hours this week, doing a high-intensity workout may do more harm than good.

Some weeks, you’ll need more rest than others. And that’s perfectly OK. Fluctuations are normal, and the amount of rest you need will change from time to time.

As a result, it’s important to know the symptoms of overtraining, and always be on the lookout for ways in which your body is telling you it needs more rest. Because in the end, training doesn't make you strong—your REST does. 
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Looking for a fun challenge?

The goal of this new workout—The Dumbbell Drop—is to perform each round without dropping the dumbbell.

This workout is one of my favorites because it uses a single set of dumbbells, which makes it easy to do from home, or while traveling. It’s a total body workout, thanks to the variety of movements, and helps to build core stability and strength.
Dumbbells are one of the most versatile and useful tools to have as part of a home gym. They can be used for both upper and lower body strength training, and take up a minimal amount of space. They also seem to be a staple of standard hotel and apartment gyms, which makes knowing how …
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Whether you’re spending all day out in the heat, or have someone in your household experiencing a nasty bout of diarrhea or the flu, this DIY natural electrolyte drink is the perfect solution to help the body stay hydrated during hardship.

The ingredients in this drink—coconut water, lemon and lime, and unprocessed sea salt—are all natural sources of electrolytes and minerals that help give the body a variety of nutrients it needs to thrive.

And bonus! It's also light, refreshing, and easy to drink, which is especially important when it’s the kiddos who are sick—not you.
Whether you’re training hard, spending all day out in the heat, or have someone in your household experiencing diarrhea, food poisoning, or a nasty bout of the flu, this DIY natural electrolyte drink is the perfect solution to help the body stay hydrated during hardship. While I typically try to sip on nourishing bone broth …
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THIS IS SO IMPORTANT.

After seeing far to many people make common push-up mistakes, I decided to make a instructional video + blog post showing the three most common mistakes people make when doing the push-up, along with mental cues for how to do the movement properly.

This is especially true if you'd like to avoid injuring your shoulder, neck, or elbow.

As a summary:
1. Elbow flaring is not your friend.
2. While it may get more likes on Instagram, your butt should NOT be up in the air.
3. If your body isn't moving as one unit, you're not completing a full push-up.
Spread the word!
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If you haven’t tried whole roasted cauliflower yet, this might just become your new favorite side dish. Not only is it SO incredibly tasty, it tastes about three minutes to prepare.

In fact, I am predicting with 99.98% certainty that whole roasted cauliflower will be the next big thing in the foodiesphere. Analysts have already declared this the year of cauliflower power, mostly due to it’s versatility, and high vitamin C content.

And let’s be honest—people are just dying to move on from kale to something new. There’s only so many cute catch phrases you can put on a shirt using the word “kale.”

Onward with the cauliflower roasting!
This hearty whole roasted cauliflower is simple to make, and super tasty. Roasting cauliflower whole makes the center nice and soft, while also giving it a nice and crispy shell.
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The Burpee/Squat Brawl

Details: http://coconutsandkettlebells.com/burpee-squat/

Just posted a brand new do-anywhere style home workout today called the Burpee/Squat Brawl. For this workout, you’ll be doing burpees and air squats in an ascending and a descending pattern.

And don’t even play—I know you heart burpees.

The objective with this workout is to go all-out, which is why there is a 1 minute rest after the first round. While that may seem like a lot of rest, it won’t feel like it if you’re working at full capacity.

And as always, prioritize proper form over moving faster. You’ll get way more benefit out of doing the movements properly than moving faster with poor quality movements that could end up hurting you in the long run.
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70 degrees and sunshine means testing out some kettlebell moves while working on my pre-tan. ☀️ This workout is total-body style, and alternates an unilateral upper body power movement with lower body strength and stability. You can use one kettlebell to complete the workout, or multiple ones if you want to tailor each weight to a given move.

Here's the deets:

5 rounds:

6 One-arm Push Push, Each
7 Goblet Squat
8 Deadlift

Perform as fast as good form allows. Chose a weight that is challenging, but still allows you to perform the assigned number of reps unbroken. #ckworkouts
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Empowering human health.
Introduction
Nutritional Therapy Practitioner. NSCA Certified Personal Trainer. Writer. Blogger. Podcaster. Marketing Mentor.