When She Sent Me This, She Changed My Life

I frequently speak of how lucky I am to have such an honest, hardworking, trustworthy wife who makes me laugh so hard I think I pee a little each time. Today I opened my email to find a message from her, subject: BLOG. She shared her thoughts, her emotions, and her love into words and wants me to share them with you.

With her permission, this is what she sent me:



Today, I'm writing to you.....the reader.  Today, a series of events has lead to the need for me to put this into words for you...the reader.  Today, I am deciding not to take responsibility anymore for you...the reader.  And this does not mean I do not care about you...the reader.  But today is the time for you...the reader...to take YOU into your own hands.

You...the reader...have cancer.
You...the reader...are depressed.
You...the reader...are overweight.
You...the reader...eat like crap and as a result, will develop cancer.
You...the reader...doesn't get enough sleep.
You...the reader...get migraines.
You...the reader...don't get your nervous system checked.
You...the reader...(fill in your own blank).

When a person is in a preventative sickness/proactive health career field, like Kris and I, you start to care about people an awful lot more, particularly your family members.  And this is largely the result of the wealth of knowledge and education about sickness and health that is required to do our jobs.  As learning ensues, it is hard to take a step back into your shoes...the reader...and think about sickness and health the same way.  For us...the professional...it is much easier to change our behaviors because we now know what may happen to our health (and our children's health) if we don't.

But you...the reader...don't think about these things until it has already happen to you.  You...the reader...react when something happens to you instead of preventing that thing from ever occurring.  Now imagine how difficult our job must be to try and get you...the reader...to understand that your current behaviors and choices are leading you to a path of sickness and dis-ease.  So we begin to care an awful lot about you.  Because we know what COULD happen to you.  And so we begin to carry your problems with us when we fail to relay that message to you.

But I cannot carry your weight anymore.
I cannot carry your problems anymore.
I cannot care more than you care anymore.
I cannot fix you...the reader.
YOU...the reader...are the only one that can fix YOU.

So, this post is about me. I am giving myself permission to let your problems no longer be my problems.  Because I have my problems to deal with.  I have a family to take care of.  I have my health to take care of.  Because if I don't take care of myself, I cannot take care of my family, and I surely cannot help you...the reader...realize that only you are the one that can fix YOU.

Because I love YOU...the reader.  And so...should...you.



Lovingly,
Kael



I mean... WOW. Anyone one of us out there in the fitness industry, healthcare, anyone with family, can relate to this. How hard one can take something when you care more about the person you are helping than they care about themselves. Its heart breaking to watch someone over and over make mistakes, never hearing your voice of reason or acknowledging your open arms. It takes its toll, mentally, physically, spiritually, and emotionally. These are powerful thoughts from a wise woman. Thank you for your post, Kael! 


Stay Strong,
Kris

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Look at the Buns on That One!

Hey Guys,

So, you've gone after and tackled the infamous QUADZILLA workout. But what next? Well, due to popular demand, and ever pleasant request... I bring you BUTTZILLA. 

I don't claim to be any Bret Contreras here, aka "The Glute Guy". If you are truly looking for the fabulous bubble butt, check his page out. Although, I think I can compile a pretty worthy minimalist workout designed to make the booty pop. BE ADVISED... This may increase sexual attraction from your spouse, you've been warned. 

Let's face it. There is not a guy or girl out there who doesn't want a better looking back end, some junk in the trunk, or just little more for the significant other to gawk at and give a squeeze on. This is a universal "Hey Baby" gesture that we ALL love. It makes us feel good about our bodies, it satisfies us to know we are attractive to another, and we love feeling our own butts. (Even though most of you weirdos do it in private). 

Crank the music, grab some iron, and give it a shot! 

BUTTZILLA

You will have various weights that go with each lift. If you have to use two bells for the Deadlifts, that is fine. You will find the stronger you get, the heavier you can go on these. Make sure you are not using your 10 rep max weight. You should be able to complete each set of reps per exercise. Superset each A/B exercises. As always, QUALITY over quantity. 


1. KB Deadlifts           4 sets x 8-10 reps
     
2. KB Swing               10 sets x 10 reps

3 A. Goblet Squat           5 sets x 8-10 reps 
3 B. Reverse Lunge        5 sets x 8-10R/8-10L reps

4 A. Clam Shell              5 sets x 12 reps
4 B. Hip Bridges            5 sets x 12 reps


If you have questions, contact us at MoultonKettlebell@gmail.com

Stay Strong, 

Kris

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I Am Still Full From Eating This...

Sausage & Gouda Egg Bake Casserole

Sausage & Gouda Egg Casserole

Prep Time: 10-15 minutes
Cook Time: 30 minutes

Ingredients:

• 12 Whole Eggs (Can add up to 16 eggs)

• 7 Slices of Bread (We used gluten free)

• 1 lb of Sausage

• 7-9 oz of Cheese (We use Kerrygold Gouda)

• Butter (We use Kerrygold Grassfed)

• Salt & Pepper

1. Preheat Oven to 375F
2. Brown Sausage in a skillet and drain. Leave aside for now.
3. In a large bowl tear apart bread into small pieces. (great job for kids)
4. Shread or dice 5-6oz of your cheese and add to the bread. Combine Sausage into this mix.
5. Using Butter, great a 13x9 baking dish.  
6. Crack and whisk eggs, pour into the 13x9 baking dish.
7. Add sausage, bread, cheese mixture to the baking dish and combine to allow bread to soak in eggs. 
8. Salt and Pepper mixture.
9. Put into oven and bake for 20 minutes.
10. Take remaining cheese and add to the top of the casserole and continue baking for 10 minutes.

Allow this to cool for a few minutes before cutting. This should serve 6-8 folks depending on hunger levels. 

We thought it was absolutely delicious and may make this a weekly dish. It has provided us quick grab and go breakfast left overs now. You can change the meat out to bacon, add veggies, peppers, make it spicy, whatever you like. Enjoy! 

Stay Full,
Kris

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My Life Changed When I Answered This Question

Hey Guys,

Here we are...in the year 2014, nearly 2015. We have a President that a good handful of our country seems to think can't do his job. One of the big focuses is the passing of health care reform. It's truly amazing the commotion this has caused and how up in arms people are. Most of these people I should remind do not even know what the changes are, how it effects them, or what is even in the plan. Thats another discussion. But, I suppose I can be open minded and attempt to see both side of things. At the same time, they need to take a second, stand in the mirror, and see what has caused our country to reach this state of unfortunate health.

I could go on all day on this topic, but this blog post specifically refers to one area of our personal lives that has seem to gotten out of control and has a huge impact on our lives.

Sometimes known as the boob tube, idiot box, telly, TV, or just plain television. This household item has skyrocketed from a "must have" item for every household, to a "must have" item for every room in the household! The US ranks highest in the poll for the amount of time spent watching TV per week per person at 28 hours. And I have to imagine that number is lower than it actually is. You can research all over the internet, the poor health effects television has on our society. But honestly, isn't easy to see... Kids are glued to the screens, adults can't seem to keep from watching a season of this show or that show. I even fall victim to certain shows.


The reason I wanted to write about this topic is because of this question that I thought of and posed to myself. The feeling I got, and the wonder of what other people felt when they thought about it intrigued me and sickened me at the same time. Think realistically to yourself when you consider this question.

How would your life changed if you unplugged the TV and never turned it on again?

So, let me ask you. How many hours a week do you find yourself watching? What was the feeling that came over you when you considered the idea of turning off that idiot box and never turning it back on once and for all. Can you live another day without watching an overweight man over eat in an unfair match up in Man vs Food, or how would your kids ever survive without one more episode of Wiggles, Spongebob, or any other idiot cartoon out there? So don't find yourself becoming another one of those people who spend their lives "living" in front of the TV. Get outside, get moving, find something you love, more importantly don't let the digital world control your life!


Stay Strong,
Kris

If you have questions or comments post, message, tweet, or poke: 

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Move Well, Feel Stronger, Live Pain Free

The last thing we want to do is chase pain and symptoms. But, what do you do when you are sore, achey, tight, or even injured?

How do you rehab or prehab your movement before starting a program and how do you maintain it during a program?

If your knee hurts, do you focus on the knee? If your back hurts do you ice it and lay around waiting for it to subside only for it to return suddenly?

The beauty of the body, is that it is all connected. Throughout our body and system, we are made up of interchanges of mobility and stability. Through the chain that goes from our toes up to our head, we have groups of muscles one connected to another. Each plays a role, and each acts on the other.

We often look at a pronated foot as an issue with the ankle or foot. But remember, the chain continues up through the body. An issue further up the chain could result in a symptom elsewhere.

Sometimes we call this referred pain. For example, when youre having a heart attack, majority of us know you experience arm pain. Same is true for movement, but not only with referred pain, but referred compensations if you will.

Compensations are our bodies way of taking the path of least resistance. Compensations could be from bad habits, injury, weakness, or dysfunction. Someone who sits at a desk 40 hours per week will adapt and compensate to have tight hip flexors, etc. This will cause issues in other places like weak glutes. The body then has to compensate around those weak glutes, recruiting other muscles. These compensations can be visual and referred from a weakness elsewhere in the chain.


Dont always look at knee pain as an issue or dysfunction in the knee. A headache is not always stemming in the neck or shoulders.  Shin splints are not issues in the "shin".

Make quality movement a priority over quantity. Avoid chasing symptoms and look at the body as an entire system that relies on itself for optimal function. You may be surprised what you find when your intentions shift from calories and reps, to movement and strength.

Move Better, Feel Stronger, Live Pain Free.

Yours in Strength,
Kris

If you have questions or comments post, message, tweet, or poke: 

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10 x 10 x 10: The 10-Day Challenge

Hey Guys,

Are you ready to take the 10-Day Challenge? This is 100 reps per day for 10 days in a row. Sounds simple right? This is what you make it. Swing Heavy and make each rep count.


For beginners, focus on form and breathing. For advanced students, swing heavy and keep each rep powerful. 


Your nutrition counts. So that means ZERO sugar for the entire 10 days. Sounds hard? Maybe you need to stop and evaluate your sugar content anyways. Trust me, this is not easy for anyone. Sugar is every where and is making our country a more and more unhealthy place to live. 


Hydrate, Quality H20, Aqua Purificada. Whatever you have to do, just get a gallon of water in each day for 10 days. 
The beauty is in the simplicity. Take the Challenge and see a BIG change in 10 Days! 

​

Here is the plan:

                                                                1. 10 sets of 10 swings per day for 10 days 

                                                                2. Zero sugar for 10 days 

                                                                3. One gal of water per day for 10 days 

Stay Strong,
Kris

If you have questions or comments post, message, tweet, or poke: 

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Your 3-Day REWIRE Plan

Hey Guys,

Lets face it. Mondays are rough. Whether its physical exhaustion, or mental fatigue, Mondays can take it out of you. We see a slew of monday motivation pictures and hashtags on the internet in an attempt to inspire us all. Sometimes it works sometimes it doesnt. What I have found is the reason people usually feel this way on Mondays is because of three areas they give up on during the weekend. 

1. Hydration
2. Sleep
3. Nutrition

We get so busy we forget to do the very thing that keeps us alive. Drink water. We get so caught up in the festivities that come with every weekend that we stay up late, lose sleep, and struggle to function without caffeine. Then, both of these lead to behaviors and choices that leave us regretting our food options. We need to reset the system, REWIRE the brain, and bounce back. 

If you are ready to make big changes and finally own your actions, take control, and win with your nutrition. Take the first but hardest step, and forgive yourself. It is ok to not be happy with where you are at. But it is not permanent and it is not forever. Look in the mirror, and for the first time, say something you love about yourself, rather than pick apart your appearance. Look yourself in the eyes, say I am making changes today, and DO IT. 

Your 3-Day REWIRE Plan:

Day 1

Nutritional Plan: This is the hardest day of the week and the strictest day of the plan as well. Work hard and make it happen. 

• Drink 128 oz (1 gal) of water. Water only. 
• 100% fruits and vegetables for the day. Make your plate colorful and stack it high.
• Healthy Fats with each meal: Avocados, nuts, seeds, almond butter, coconut oil, olive oil, olives.
• Limit starchy vegetables to 2 cups maximum. 
• Zero grains, no gluten. 
• 1500 calories or more total for the day. 

Workout Plan: The weekend doesn't always involve the best movement or reinforcement of positive movement. So let's reset. 

• Take 30 minute walk with no ipod, music, etc. Just you and nature. 
• Slow mobility and breathing work. Lay on your belly and relax your shoulders. Take deep breaths not into your collarbone/chest, but into your belt buckle/hips rather. Hold stretches for 2 minutes and keep your self calm. You may find this makes you quite sweaty still. 

Thinking Plan: If we never change our thinking, we can never make changes to our behaviors and choices. 

• Sit alone and write. Write for 10 mins about love. What you love, who you love, why you love them. Then spend another 10 mins writing about respect. Who you respect, why you respect them, and what you respect. See if they overlap at all. 
• Make a list of 3 things you can do to envelope your life in positivity, and make you better every day. 
• Get to sleep 30 minutes earlier than usual. 

Day 2

Nutritional Plan: We are going to build on our strong foundation of fruits and veggies and incorporate clean sources of protein and healthy meats. 

• Drink another 128 oz of water. No coffee or tea. 
• 6-cups of non starchy, fibrous vegetables. The greens are your best friend. 
• 2-fist size servings of protein. Animal fat is healthy fat. Dont fear a fatty fish, chicken, turkey, or beef. 
• 1-thumb size serving of fat with each meal. 
• Zero grains, no gluten. 
• Zero sugar. This includes fruit. 
• 1600 Calorie minimum for the day.

Workout Plan: Increase the intensity. Time to sweat. 

• Take a 30 minute brisk walk. Heart rate should increase and you should sweat. This is not a jog. 
• Welcome to the Walkout. Perform 5 sets of 5-10 reps, increase to 5 sets of 10 reps if able to. Quality over quantity. Only add lateral movement if strong enough. You may also add a push up in before walking back up. 

Thinking Plan: The Power of 5. 

Sometimes our goals look like mountains. Its ok to not know how to finish a goal and see changes immediately. As they say, the best way to eat an elephant is one bite at a time. Similar to that, if I take my axe out and take only 5 chops at the giant tree, eventually that tree will fall. Not day 1, not day 2, maybe not even in month 1. But, if I continue to make those 5 chops count each day, eventually that tree will fall. 

• Sit down and write out 5 areas of your life that you can focus on every day. (Example: Organization, Physical Health, Nutrition, Serving Others, and Personal Growth). If we just focus each day on doing one thing in each area, we will reach our goals. Our thinking will change, and our goals will be met. Changing our habits starts by changing our thinking. We can do this only by actively practicing that each day through education, application, and serving/teaching others. 
• Turn off all electronics 1 hour prior to your usual bed time. 

Day 3

Nutritional Plan: The Final Day. 

• 128 oz of water. No coffee, tea, or anything else. Water only. 
• 6-cups of non starchy, fibrous vegetables.
• 3-fist size servings of protein. Animal fat is healthy fat. Dont fear a fatty fish, chicken, turkey, or beef. 
• 1-thumb size serving of fat with each meal. 
• Zero grains, no gluten. 
• Add in low glycemic fruits such as berries. Strawberries, blueberries, raspberries, grapefruit, oranges, etc. 
• Should easily reach 1800 calories today.

Workout Plan: Correct the pelvic posture, activate the abs and glutes to become your foundation. 

• Cut walk down to 20 minutes, but keep it brisk.
• Go through the Ab Routine HERE. 
• Finish with 10 minutes of mobility and stretching, slow breathing, and relaxing the body. 

Thinking Plan: Assess for Success. 

• Wake up earlier than usual. Make sure it is time you have to yourself while everyone is asleep. Sit down and grab your pad and pen. Spend 10 minutes writing a letter to yourself that contains your top 5 favorite traits of anyone successful. This could be hard working, dedication, etc. Spend another 5 minutes comparing this to your 5 areas you wrote about in Day 2. Each day the rest of the week should be centered around these 5 traits and how they contribute to your 5 areas of growth. 
• Shut down electronics 1 hour prior to bed and hand write either a letter, card, or postcard to someone you are grateful for having in your life.

If you stick to this plan and use this to REWIRE yourself to begin thinking differently, then you will see growth, you will see success, you will reach your goals. Realize that the food was real, we just eliminated cardboard starches and high sugar foods. We rehydrated your body, gave it rest, fed it good food, and made the point that exercise is about movement. Keeping it simple is where you grow in your foundations. When you build a strong foundation, your life will reflect just that. Strength. 

If you understand that in order to make change we must change our thinking, and truly commit to making your life more successful, you will win with your health. 

Send me your questions, results, and thoughts to MoultonKettlebell@gmail.com Subject 3-Day REWIRE Plan

Yours In Strength,

Kris 

If you have questions or comments post, message, tweet, or poke: 

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