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Home Workout and Nutrition Plans For Women

by Susan

workout and nutrition plans for women

workout and nutrition plans for women

Today’s post with a home workout and nutrition plans for women comes compliments of a few questions I received this week in my inbox. I figured a little QnA session was in order.

If you’d like to ask me a question yourself, just send me an email here.

Just a brief side note, I absolutely love getting your questions, and do my very best to answer them in a timely manner.

The truth is, I get a lot of them! It’s great, but I don’t want you to think I am not responding because I can’t get to your question quickly enough.

I am definitely working through them, so please continue being patient. Maybe I will even use more of them as blog posts – chances are if you are wondering about it others are as well.

Let’s hop right into the juicy stuff….

Hi Susan, do you have any examples of home workouts I could do using a kettlebell? My husband bought one for me for my birthday and I am really anxious to start incorporating it into my workouts, but I just don’t know how to! Any advice you could give me would be great.



Great question Jennifer, thanks for asking. Personally, I love incorporating kettlebells into my home workouts and do so at least one time per week.

Kettlebells are great for building strength, improving flexibility, and challenging you in a different way than many of your workouts might currently challenge you.

I continue to be pleasantly surprised when I complete a kettlebell workout – I always feel like I got a great total body home workout, different from that if I were simply using weights or doing bodyweight exercises, both of which I love and think has a major place within your workout routines.

Also, I love that kettlebells are inexpensive and can be found at just about any retail store now. They also are small, and can be stored nicely under the bed, in a closet, or hidden in some other capacity.

Here is the home workout I did this past week using my kettlebell:

  • Grab your Gymboss interval timer and set it for 30 seconds activity interval, 30 seconds recovery interval and set it to repeat 10 times.
  • Perform the kettlebell swing during the activity interval (you can use any combination of the 2 or 1 arm swing).
  • Put the kettlebell down and rest during your recovery interval.

Just in case you aren’t familiar with it, here’s how you perform a kettlebell swing.

Next, set your Gymboss for one interval of 10 minutes.

  • For 10 minutes, complete as many Turkish get ups as you can, maintaining good form.
  • Alternate right side get ups with left side get ups. I like to do two at a time.
  • Rest when needed.

Here’s how to do a Turkish get up.

So there’s a great 20 minute kettlebell home workout you can do. If you are short on time, you can even consider each portion of that workout routine to be its own workout.

For example, if you only have 10 minutes, then just do either the kettlebell swing or the turkish get ups.

Any way you slice it, they will both give you a great total body workout right at home.

Susan, I have been reading contradictory views on whether or not we should be eating breakfast. Similar to most people who read your blog, I am a woman who would like to lose about 20 pounds and I’m looking for every possible advantage to help me achieve my goals. But I feel very confused around the issue of breakfast, seeing two sides to a convincing story. My question is, what are your thoughts on whether or not we should be eating breakfast if we want to lose weight.

Thank you for your time!


Thanks Jamie, I know, right? The question of whether or not we should be eating breakfast is another great example of how the media manipulates us to think we must do something, even if the only benefit is money in a company’s pocket.

To the best of my knowledge, the whole thing started with breakfast cereals. Companies like Post and Kelloggs, wanted to increase the sales of their breakfast cereals. These cereals are cheap and easy to make and that means mucho dinero for the bottom line if they can get them sold.

So the mass marketing began. We learned that breakfast is the most important meal of the day because it will give us energy and the nutrients we need to get through the day.

But if you have been listening to anything I’ve said about eating Paleo, you know that a diet high in refined carbohydrates like that in breakfast cereals really only makes you fat and leads to chronic diseases, such as inflammation, diabetes, heart disease, and cancer.

And that’s what started happening to people who were downing cereal for breakfast every morning. They got fat, their cholesterol went up, and they were hungry a few hours later.

OK, so now the breakfast cereal companies had to jump in again on this opportunity to make money.

  • Cheerios can decrease your cholesterol.
  • Go on the Special K diet.
  • Get all the fiber you need with Fruit and Fiber.

The breakfast cereal companies were making a crap ton of money off us and when we started having health issues because of it, they just started claiming that their product would fix it.

On the other hand, you also have these companies telling us that if we do not eat breakfast we will get fat because not eating will slow down our metabolism.

That’s total crap, I wrote all about that and busted that myth here.

The bottom line is that you do not decrease your metabolism by going without food for a few hours. It literally takes days, maybe even a full week without food before your body adjusts its metabolism down to protect you.

So, do you HAVE to eat breakfast? Hell no. You will not get fat if you don’t eat breakfast.

But will you lose weight if you SKIP breakfast? Here’s my thoughts….

I think we are asking the wrong questions, and that’s why we aren’t getting the right answers or even meeting our weight loss goals.

Perhaps the correct question to be asking is not DO we eat breakfast, but rather WHAT do we eat for breakfast if we want to lose weight. 

Wow, deep. So, what’s the answer to the right question?

If you like to eat breakfast, do so. But it has to be the RIGHT foods.

You cannot, I repeat, cannot eat a breakfast full of crappy ass carbohydrates, such as cereal, bagels, and toast. You will not lose weight that way (you will gain it) and you are better off skipping breakfast altogether. And you can lose weight by skipping breakfast.

In fact, skipping meals is extremely beneficial to health and weight loss. It’s called intermittent  fasting.

If, however, you can manage to get 30-50 grams of protein into you each morning then by all means, eat breakfast.

Not only will this kind of breakfast not pack on pounds, it will keep you ridiculously full for a ridiculously long time. In the end, you will lose weight.

In summary:

  1. If you are hungry in the morning, eat breakfast. Just make sure you get 30-50 grams of protein and limit grains and sugar.
  2. If you are not hungry, feel free to skip breakfast. No harm in doing so and will save you some calories.

I hope I answered these questions to your satisfaction!

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