Sick Moves! The Kettlebell Windmill!

This exercise is by far one of my favorites! I encourage you to try it!

The kettlebell windmill is a tremendous core exercise for the shoulder girdle, rotator cuff, trunk rotators, side flexors, buttocks, and hamstrings. This exercise will develop strength, increase flexibility, and develop body awareness in the hips, spine, torso, and shoulders.

To perform the Kettlebell Windmill:

1) Clean and press a kettlebell overhead with one arm.

2) Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell.

3) Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
4) Slowly lower your torso until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. Remember to squeeze your buttocks when rising up.

Two weeks out!!! Countdown begins!

I have a little less than two weeks to go. Im feeling pretty good. Im doing cardio everyday but nothing that I cant handle. The only thing I dont like is that cardio is on an empty stomach! Im so hungry in the morning! I do my cardio as early as I can so I can eat what happens to be my favorite meal of the day!
I still have some leaning out to do in my legs (quads and hams). I'm trusting the process and my nutrition coach to guide me the way!
This has been the best prep ever!!

My next Competition!

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My favorite time of day!

Breakfast!
It is by far my most relaxing moment of the day, especially on the weekend! It's my reward, following interval hills or sprints in the morning or just a relaxing moment to enjoy some delicious carbs! Ahhh... life's simple pleasures!

2.5 weeks out and I'm on Autopilot!!!

I am officially 2.5 weeks out from NPC Jr. Nationals! Im feeling pretty good!
I received my updated nutrition plan on Tuesday. The good part, is that he believes in carbs so Im having items such as sweet potatoes and brown rice regularly. The bad part is that he took out my greek yogurt! That was my only YUMMY GOODNESS!!!
As far as my workouts, Im still weight training 4days/ week but I have added sprints and intervals to my 5x/ week cardio program. Its pretty intense, but Im confident it will get me to where I want to go!

5- Weeks out! Walk out with Poses!

5- Weeks out! Quarter Turns

Here is my latest video of me practicing quarter turns 5 weeks out from Jr. Nats! Take a peek!