Vacation Training

I’m not one to stress about training when I am on vacation but if I am going to be in a bikini for a week I want to feel comfortable, and staying active while vacationing just enhances my getaways!

It can be quite a challenge to fit in a good practice/workout of any kind while away from home. Also, I don’t normally train with conventional equipment so I have to get creative with hotel equipment and bodyweight training or I just get bored out of my mind.

10476298_10204657171094366_9169781512821818543_nRecently, I took up surfing so I knew that I would have a few days of getting some surf sessions in. Paddling out can be brutal and a ton of work for a beginner! We also booked a kayak and a snorkel excursion, which are as active as you want them to be.

So, off to the hotel gym I went for a few morning workouts…

Much to my delight as I walked into the gym- there they were- a lovely rack of about 10 kettlebells! I was set! Without missing a beat I knew what my practice would consist of. It was going to be complete in less than 30 minutes and it was going to be a full body workout that I would repeat another day. In between the two I planned a workout consisting of on the minute heavy swings for 20 reps at 20 minutes.

 

Here is what I did:
I used a 20k for my swings and a 16k for the rest.10547473_849041878439199_4505117865316955603_n
3 rounds took about 30 minutes
20 Swings
20 Alternating Rear Lunges
5/5 Clean and Jerk
5/5 Rows
5/5 Front Squat
1 Min Plank
3/3 Windmill
3/3 Bent Press

I left the gym feeling energized and ready for whatever the day might bring. I was on vacation after all and I fully intended to (and did) enjoy my time sipping a margarita or two, relaxing and playing.

Hasta Luego!

Gabby

News & Events – August 19, 2014

Summer Challenge

The summer challenge is drawing to a close… Thanks to all who are participating! Come in and log your classes to get your NBKB hats, water bottles, and $25 toward the Fall Challenge!

Fall Challenge

Speaking of the Fall Challenge…  Strength-tember is back by popular demand! You set a couple goals and we help you meet them!

Last year we saw great things happen – people lost inches everywhere, got stronger, and felt better than ever.

Strength-tember begins September 8th, 2014 and lasts 6 weeks. Cost for the Challenge is $180 and includes: Initial goal setting, weighing, measuring, & nutrition advice; weekly weight & measurments (as desired); mid-challenge goal evaluation; results; and a Healthy Party at the end of it all!

Join us to get stronger and in better shape than you thought possible!

 

New Pricing Options

The Summer 3-month Auto-Pay Special is about to end. So sad… BUT it was so popular that we decided to offer an ongoing auto-pay option. If you sign up, you receive the low price of $119/month for unlimited kettlebell classes.

* Membership comes with perks! Autopay members receive 20% off Workshops, 20% off Personal Training, 10% off Challenge Entry Fees, 10% off Merchandise & More!

* note: future deals and specials (like the Summer Special) will be offered to new students only. Get in at this low monthly rate while you can!

Healthy Pancake Recipe

Myself, I’m not a big breakfast kinda girl. My family, on the other hand loves a big weekend breakfast and at least once a month, on any given Sunday, I oblige them. This weekend was an unseasonably (for SoCal) cloudy, drizzly morning and the heat hadn’t kicked in yet so I took the opportunity to bust out my skillet and whip up a big breakfast for everyone.

I’ll usually include eggs, bacon, and pancakes. We had all of my ingredients on hand so we were in luck! Today I’m sharing with you my tried and true recipe that will leave you truly satisfied and they are a healthy alternative that won’t weigh you down (if you can stop at one or two).

pancakes.jpg-354x295

3/4 cup Coconut Flour
1/2 cup Almond Meal Flour
1.5 tsp. Baking Powder
1.5- 2 tsp. Pumpkin Pie Spice (or cinnamon) I like a lot of spice.
1/4 tsp. Sea Salt
6 Eggs
3/4 cup Full Fat Coconut Milk
2 tbs Coconut Oil
2 tsp Vanilla Extract
1 tbsp. Honey or Agave

Options: Mashed banana, Berries, Nuts

Mix wet (except Coconut oil) and dry ingredients separately then add the dry to the wet. Add Coconut Oil to batter just before cooking so it does not solidify. Let batter sit for about a minute. Add butter or coconut oil to hot griddle. Smaller pancakes are easier to flip so I use my 1/4 cup to measure out each pancake. Try to only flip once or twice so they do not fall apart.

Optional Syrup: I mix organic maple syrup /agave nectar with frozen (heated so they give juice) organic berries and sliced banana to top these pancakes off.

Although this may seem like a lot of work they are well worth it and gave me enough energy to hit the farmers market and go for a quick surf lesson in the afternoon!

Food is Fuel!!

- Gabby