The next Whole30 starts next week and I'm here to help you prepare as much as I can, so Pin this post, or save it somewhere you can find it again because here's a list of resources that I turn to over and over again.

I'm kicking it off with my Shopping Guide - this is not a full blown list, these are my staples that I buy at Costco & Trader Joes. There are more than is listed that is Whole30 compliant, just check your labels.




Here's are some comprehensive list's straight from the Whole30 site to help you navigate and prepare:
SHOPPING LIST & IN-STORE GUIDE (for food on a budget). And don't forget to STOCK YOUR PANTRY

Read your labels: SUGAR IS SUGAR & CHEAT SHEET TO INGREDIENTS

Because it's still summer, and we want to make the most of it, here's a few guides to DINING OUT & TRAVELING

and since I've been there on the no-egg diet, here's a few lists with modifications for EGG & NIGHTSHADE FREE

Many people I've spoke to about the Whole30 see it as another weight-loss diet, but in reality, it's a diet to hit the reset button. Chronic inflammation is often a long-standing result of diets poor in nutrients, filled with easy and convenient food, or those treats that our brain convinces us we need.. like wine, beer, ice-cream.. oreos. I'll be the first to admit I cave to these cravings pretty easily, figuring a small package of gummy snacks or a glass of wine is no big deal. But it adds up. Fast.

The Whole30 is more of a non-scale victory diet. Yes, you can and may lose weight, but it's not due to being on a calorie-restricted diet. There is no calorie counting here. No meal tracking or adding up your macros. It's a real food diet, you aren't depriving yourself, you are taking care of yourself.

I love this list of NON-SCALE VICTORIES that you may see during the next 30 days. The Whole30 can also be a Whole60, Whole90.. Whole6 months or WholeLife.. and probably should be to some extent. But the more you focus on this being a healthy lifestyle change, the better the results.

I'm not going to lie, when you cut out the junk, the processes sugar, alcohols, fake food, your brain is going to want it. Bad. It's going to tell you this diet is silly, that one little bite of cupcake or a sip of beer isn't going to hurt anything. It's a lie.

Our brains become programmed to feel like it needs those foods since the chemical reaction to these sweet, mind-numbing, garbage-filled ingredients creates a chemical reaction in the brain that makes it want more - just like any addiction. I know first hand that you can become addicted to chocolate-chips.. Oreos.. or even gummy bears (are you seeing a theme here? - I have a sweet tooth).

Because of this, the first 10 days are the most brutal.. the first day or so, you'll be just fine. You'll be on the "this is for the new me" high.. but then the fact that you haven't ate xyz that you normally do, will set in. Stay strong. You are in control.

The Whole30 offers a email subscription that I highly recommend, full of tips and tricks as well as a sense of "you've got this". I also highly recommend their first book, It Starts with Food, where they walk you through the "Why's" of this diet, then it won't seem like meaningless restrictions. It's all the science behind how various ingredients affect your mind & body. The good & the bad.

Their second book, The Whole 30 is the short-hand version. The meat and potatoes.. err..vegetables.. so to speak, of this diet. Straightforward info and lots of recipes to get your started.

Don't overthink this. Just Eat Real Food #jerf
Keep it simple.
Don't binge before starting. That only makes it harder.
Plan Ahead. Stock your pantry & fridge before day 1. Meal prep, have healthy selections ready to go.
Never go to the store hungry. period.
Do it with a friend. Have your best friend, or spouse do it with you - and let people know before you start. That way when you go to a backyard bbq and are sipping LaCroix + Pom and skip the cheesy mashed potatoes and rolls, they'll know why.
Give yourself a break. If you eat something from the not-approved list, start over with your next meal, don't completely fall off because you tripped. Don't binge the rest of the day because you ate one of grandma's waffles.

We're in this together - please connect with me via Instagram, even just a comment or DM to let me know you're in. That way we can stay in touch and support each other! I'll be sharing my daily meals,and you can follow along with hashtags:

#mckenzieswhole30 for daily inspiration and to follow my 30 day journey

I'm so excited for you to join us in this next round of Whole30! Also, check out my last post

I'll be sharing my quick, go-to meals later this week!

xoxo, McKenzie

Summer bodies are made in the Winter... or Spring. Starting May 1st, we're holding another 10K Challenge - not a 10k run.. but 10,000 kettlebell swings.

We're opening it up to anyone who wants to join, it's free and the prize is a stronger, healthier, leaner body, just in time for Summer.

Each time we do this, it becomes more organized, so I'm pretty stoked for this year. We are finalizing an actually spreadsheet that you can print out. Each day will lay out a rep scheme for achieving your 500 daily swings, in addition, we will also include an optional daily conditioning or strengthening workout to be completed after your swings are finished.

Things to keep in mind:

1. This challenge is four weeks of intensive kettlebell swinging to test your grit and improve body composition.

2. The original creator of this program tested his athletes. Every lifter who completed this challenge increased lean muscle mass and conditioning.

3. After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You'll do 500 swings per workout.

4. Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses. We will include additional and optional strength and conditioning workouts for this year's challenge.

5. Master your kettlebell swing form. It's not a squat. It's a hip hinge and a hip snap. The swings we will be doing are called "Russian Kettlebell Swings" meaning your arms should not travel above your shoulders.


Possible rep schemes will look like this:

25-25-25-25 x 5,
35-15-35-15 x 5
100 x 5
50-50-25-25 x 5
50-50 x 5
and the original 10, 15, 25, 50 x 5

Sample Conditioning:

4 Rounds:

30 seconds of Goblet Squats
Run 200 meters

Sample Strengthening: 

5 Rounds:

10 Deadlifts (may use kettlebells)
10 Air Squats

We'll work on keeping equipment minimal, but if you have access to a full gym setup or additional equipment, barbells may be used in place of kettlebells at any time.

The biggest obstacle many face with this challenge is accountability - sticking to the program, especially the last 10 days. You get so close, I don't want anyone to reach 7000 swings just to not finish, SO FIND A PARTNER - get your bestie, spouse, neighbor, anyone in on this with you. Lay out a schedule for days to complete the swings and stick to it.

Motivational posts include the original program creator's

And for information from previous challenges, see these: 2015 | 2016 

How to improve your kettlebell swing

Youtube some videos if you need some practice. I highly recommend videos by Crossfit Invictus. 

I have offered some personalized Facetime coaching in the past, depending on the size of this year's group, I may post a few videos to walk you through and may review video submissions to check form.

Want to join? Comment below with your email. You may also email me directly at barbellinthekitchen@gmail.com with any questions you may have or to let me know you want in.

We do have a closed Facebook group for this challenge that I will add participants to. Last year we have several members from various countries around the world, I'm excited to see it grow even more this year.

As I wrote the title to this, I could hardly believe that we are going to have to face the end of another summer very soon.  I'm not sure what happened to it and I know it went by super fast.. but I'm secretly a little excited for fall.

Until then, we have another challenge ahead of us. Regaining my strength has been a top goal of mine since having Emerson in April, and each workout & each challenge brings that a little closer. I'm seeing & feeling results and that's a motivator in itself. Our wonderful Facebook crew is growing more each week and I'm loving the amount of sharing, support & community that is unfolding everyday.

We are slowing things down a bit for August. It's a month that is always hectic as we squeeze in last minute summer vacations, gear up for kids returning to school, and establish new routines. So yoga & mobility it is.

Before we moved from Bend, I would mix in some yoga classes here and there. I loved them, I just never made it a regular thing. There seems to be mixed feeling about yoga. Many worry they aren't flexible enough, or that they aren't spiritual enough.. but it's not about any of that. Yoga isn't about attaining the perfect pose, or necessary connecting with your spiritual self. It's more or less about being present.

Yoga can have a calming or energizing affect. But it also helps strengthen & lengthen all of your major muscle groups. Increased flexibility & improved balance are also some much appreciated benefits of daily practice.

There is vast growing research on how yoga improves a variety of health issues from chronic pain & fatigue, stress management, asthma, IBS and more.

Each day this month we will practice Sun Salutation A. A great series for starting or ending your day. I am turning the instruction over to Hilde, a member of our group who practices daily and will walk us through this month with instruction, tips, and some pose challenges to mix things up.

Take a look & give it a try.



 1. Standing Mountain Pose
Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths through your nose to warm the air.

2. Upward Salute
Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

3. Standing Forward Fold
Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold
Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose
Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

6. Upward-Facing Dog Pose
Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

7. Downward-Facing Dog Pose
Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.

8. Half Standing Forward Fold
Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

9. Standing Forward Fold
Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

10. Upward Salute
Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

11. Mountain Pose
Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence

Remember, it's not about the perfect pose. Breathe, be present & mindful and relax. I'd love to hear your thoughts on this this month's challenge, scroll to the bottom to comment.


sources:

https://www.yogaoutlet.com/guides/how-to-do-sun-salutation-a-in-yoga