Monday, August 11, 2014

How to Lose a Dress Size in 6 Weeks - Week 3

Here is the workout routine and homework from my KC Live segment: Week 3

1). Warmup (walking, jumping jacks, side-to-side steps, etc.): 1-3 minutes
2). Bob and Weave: 1 minute
          NOTE: Add uppercut punches and weights to step up intensity. Also, the lower you go the more you work your legs. Go fast!
3). Side Knee: 30 seconds each side
          NOTE: Lower into your standing leg and add a hand weight to step up the intensity.  Again, go fast. 
4). Jumping Lunges: Do 10 jumping lunges, followed by 10 seconds of jogging in place; repeat for 1 minute
          NOTE: If you are just getting started with working out, or if you have knee trouble, just do alternating lunges, making sure to keep your knees over your ankles (do not let your knees come past the toes or buckle in!)
5). Playful Kitty: 1 minute
          NOTE: multiple levels of intensity on this one. If you have lower back problems, keep your knees bent; if that is still painful, put your feet on the ground. Add a lift up to the ceiling to engage your upper abs. 
6). Breather (jog/walk in place, side-to-side step, etc.): 30 seconds-1 minute
7). REPEAT 2-3 times!!!
8). Cool Down (same as warmup): 1-3 minutes

Tip of the Week:
          - enter in your information to find out just how much you really should be eating to reach your goals
          - includes helpful portion descriptions and examples
          - want to go the extra mile? Track what you eat and drink (be specific!!) for 3 days-1 week. Then enter in that information to the website to see how on track you are
          - tracks not just calories, but also how your doing on your food categories (veggies, fruits, sugars, processes foods, etc.)

This is week 3!  Keep going!!!!  You're doing good!!!

Carpe Diem!

How to Lose a Dress Size in 6 Weeks - Week 2

Here is the workout routine and homework from my KC Live segment: Week 2.

This Week's Workout Routine: 
1. Warmup (jog in place, jumping jacks, etc): 1-3 minutes
2. Balanced Flamingo (use a weight to increase the arm and core workout): 30 seconds each side
          - Hold a weight to your chest. Pulling into your core (your belly), lift your right knee up as high as you can without leaning backward; this is your starting position. From here, simultaneously extend your right leg out behind you while slightly dipping forward and extending the arms overhead. Return to starting position and repeat. 
          - Note: do the best that you can with the balance. Just keep tapping your lifted food down as you need to or your can even lightly hold the wall with one hand
3. Cross Punches (work up and down): 1 minute
          - Really reach your punches out, making them as long as you can, while twisting from the core
4. Side Lunge/Side Blade Kick: 30 seconds each side
          - Hold your upper body straight up and think of leaning in to your kick; this is better for your back and will increase your balance and your core workout
5. Mountain Climbers/Step Ups (10 sets of Mtn Climbers (20 total), 10 Step Ups; repeat): 1 minute
          - Make sure you keep your belly pulled in and your lower back lengthened. Stay off your knees for as long as you can. If your lower back begins to hurt, modify!!
          - Modifications: a). Go down to your knees or b). Do the exercise on the wall. 
6. Breather (keep moving!  Jog in place, do side-to-side steps, etc. while letting your breathing slow: 30 seconds - 1 minute
7. Repeat!  Do the entire workout another 2-3 times. Remember, you have to get up to at least 20 minutes of exercising. Want more results?  Push it. 
8. Cool Down and Stretching (walk around the house, down the street, side-to-side steps, etc.): 1-3 minutes

Tip of the Week: Make at least 1 healthier decision every day. If you would typically order a large fry, order a small. If you'd typically order a soda pop, order an unsweetened tea instead. Take the stairs instead of the elevator. Make at least 1 healthier choice every day. 

How to Lose a Dress Size in 6 Weeks - Week 1

Here is the workout and homework from my KC Live Segment: Week 1

This week's workout routine:
Warmup: 1-3 minutes
Pinwheel Kicks (alternate 10 front, 10 side): 1 minute 
Punch Combo (alternate L, L, L, R; R, R, R, L; with steps): 1 minute- do 4 regular speed sets, then go fast
Front Kicks (alternate 10 squat kicks, 10 fast kicks): 1 minute
Hammer strike: 
Overhead Hammer Strike (lunge to increase intensity): 30 seconds each side 
Jog in place: 30 seconds
Repeat routine 3 more times!!
Cool Down: walk, jog, "jump rope", etc: 1-3 minutes

1) Do this workout routine 5 days this week!  You can do it!  It's only 20 minutes out of your day. 
2) Establish Accountability: write in weekly to Janell, telling your weight and dress size (or waist measurement) and she'll help you track your progress. Or, as a minimum, tell someone you regularly talk to, who is a positive individual, that you are committing to this 6 week program. Then ask them to follow up with you. 

Wednesday, March 19, 2014

Apple-Squash Springtime

Spring is finally starting to show up all around us, from the little bit of green grass starting to poke through the ground to the sunny days that are practically begging us to come play outside.  Although the days are getting warmer, it will still be a bit longer until all the delicious fruits and veggies will be ripe and in season.  So until that happens, try this recipe to bring your winter squash into the Spring.

Apple-Squash Springtime

1 butternut squash
1-2 apples (last time I made this I used Fuji and they were delicious)
2 cloves of garlic, crushed
Cinnamon, salt, and pepper to taste (a dash or two)

Peel squash and apples, then cut into cubes (about 1/3 inch). Warm 1T oil (olive, coconut, or just plain ol' butter) in a pan. Add squash, and cover.  Cook on medium heat  for about 5 minutes, stirring occasionally. Add the rest of the other ingredients. Lower temp to med/low and cover again, stirring occasionally. Cook until tender. 

Note: need it sweet kick?  Add the second apple. Need more of a sweet kick?  Add 2 tsp honey once everything is tender and ready to eat. 

This is not only something I love, but also something my kiddos love. Plus, its great both hot and cold. 


Carpe Diem!

Monday, March 10, 2014

My Choke Hold Defense on Fox4KC

Hello All and Happy March!  It finally feels like spring and that mean's more time to play outside!  With the warm weather comes exciting and fun events outside, like the upcoming St. Patty's Day parade we are going to be in; watch my Fox 4 KC video to learn how to karate chop (and leprechaun dance) your way out of a choke hold should a festivity goer come in for an attack.

In you live in KC, come see us in the Brookside St. Patty's Day parade, Saturday, March 15th at 2:00pm.

Friday, February 21, 2014

NEW 23 Minute Whole Body Workout Video

Hi All!  Check out my new 23 Minute Whole Body Workout - Muscle Blow-Out Session at:

Remember to give it a "thumbs up", share it, and subscribe!  Then stay tuned for more bootie kickin' goodness!

Wednesday, February 19, 2014

Yummy and Healthy Breakfast - Oatmeal Bonus

Ever wonder what to eat in the am?  Try out my Oatmeal Bonus!  It's loaded with protein, fiber, antioxidants, and, it's sweet, satisfying, and all around yummy tasting!  Breakfast is important to eat in the morning to jump start your metabolism, give your brain and body fuel to get pumping for the day, and help you eat healthier throughout the next 16 hours.  It's true, without breakfast (and just coffee doesn't count) you will feel groggily and will be more tempted my that donut, candy bar, fast food, etc. because your brain (and cravings) will tell you to jump on that cookie and gobble it up as fast as you can....well...maybe not quite that extreme but I know those treats and unhealthy foods "speak" to you saying "eat me...". That's why you need to try this Oatmeal Bonus!

The oatmeal and hemp seeds provide protein, helping you feel full for longer
The chia seeds give you healthy Omega 3 fatty acids to feed your brain and body and fiber to help your gut
And, the berries provide antioxidants and a sweetness that will help fulfill any sweet-tooth cravings you might suffer from

My favorite combo is oatmeal, blueberries, dried tart cherries, 1Tablespoon ground chia seeds, 1 Tablespoon hemp seeds, and 1teaspoon ground flax seeds...yum, Yum, YUM!

Try it out for a week and let me know what you think!  Enjoy!

Follow me on Twitter at: @BewellJanell