Low Intensity Legs

Hi babes! I hope you are having a fantastic week! Todays workout wednesday is a low intensity leg workout great for beginners or as a recovery day if you are more advanced.

Complete each exercise for 30 seconds followed by 30 seconds of rest.  Complete the whole circuit 4 times through.

  • Wall sit (keeping a 90 degree angle in your legs and your back flat against the wall)
  • Split squat to hold (in a split stance do 5 split squats followed by a 5 second hold at the bottom of the lunge.  Repeat this for the whole 30 seconds)
  • Split squat to hold on opposite leg (in a split stance do 5 split squats followed by a 5 second hold at the bottom of the lunge.  Repeat this for the whole 30 seconds)
  • Glute bridge (lying on your back with your feet close into your bottom, lift your hips up in the air pushing through your heels, squeeze your bottom at the top and lower back down to the ground.  Repeat for 30 seconds)
  • Calf raises (focusing on going slow through the full range of motion and not just bouncing)

 

Kill it today!

XO, Kenz

The Key to Self Love

Hi babes!  

Let's talk about love today.  And the love I am talking about is the relationship you have with yourself (because when you love yourself you will be able to have better relationships with others too).

What I have found to be the key to self love is this...LOVE YOURSELF AS YOU ARE RIGHT NOW.  

Now, let me explain.  It is so easy to say "When I lose 10 lbs then I can truly love myself",  "When I get rid of my love handles I will love my body", or  "When I start exercising (or eating healthy) then I will love myself".  Let me tell you right now... those are some of the biggest lies you will ever tell yourself!!

The biggest thing I have learned is that if you are going to truly love yourself you need to learn to love your strengths AND your weaknesses.  Because if you don't love your weaknesses or flaws or whatever it may be then you are not loving your whole self.  So if you are basing the love you have for yourself off of a number on the scale (or a million other unhealthy reasons), I hate to break it to you, but that number is going to change eventually.  So stop basing the amount of love you have for yourself on anything, and start learning to love yourself as you are and accepting the things you want to change.  YES, it is okay to want to change and get better, but if you base self love on an image in your head of what you want to look like then you are only setting yourself up for failure.

If you want to have self love then start loving yourself today.  Self love is a lifetime journey.  It is something you have to work for everyday, and it may take a day to learn to love yourself, it may take a month, or it may take a year.  But the biggest advice I can give you is to not attach a qualifier or requirement in order to love yourself because no matter what that may be, it will come and go, but does that mean you should stop loving yourself??  Absolutely not.  Self love should be unconditional, no strings attached.

Show yourself love by how you act, talk, and especially how you think.  Those words in your head have a lot more power than you think.  Yes, I am telling you to love your belly rolls, love your chub rub, love your love handles, and love your bra bulge.  Learning to love those things about yourself will make you SO much happier (instead of obsessing about how to sit in a swimsuit so your rolls don't show haha).  When you love yourself as you are RIGHT NOW, you will be much more likely to make those healthy changes you have been wanting to make.

I love you all so much!!   Always remember that you are enough and you are incredibly awesome!

Thanks for stopping by!

XO, Kenz