Kettlebell Country Girl

Wellness – Nutrition – Functional Training with a little bit of country charm

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Kettlebell Country Girl TV

Have you had a day that you struggled with simple

Have you had a day that you struggled with simple tasks. Today is the day for me! The breathing is still heavy at times and any extra movement takes all my energy. I struggled with making my breakfast this morning and taking shower. Teaching live streaming at 9 am took every ounce of everything and anything I had left.
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But....I took a little break! I talked to my neighbors. I did stretches and breathing exercises and now completing my strength exercises. I am happy that I am alive and making every day count! I live every day with an intent and with purpose! I appreciate everything what I have; my son, my neighbors, friends and clients. I love my cozy apartment with a balcony and beautiful landscaping. I enjoy simple things for now like the phone call with my son I had yesterday or experimenting with new healthy dishes! Would love to go hiking again soon!
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It’s Monday September 28th! Last quarter of 2020 approaching rapidly. Make the best of it! And remember keep on moving! No excuses!
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#mondaymonday #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthandconditioning #strengthtrainingforwomen #strengthtrainingformen #fitover49 #fitover60 #chathamnj #summitnj #shorthillsnj #newprovidencenj #mondaythoughts #mondayworkout #morriscountynj #movementmedicine #foodmedicine #eatvegetables #sleepmore #coreexercises #balanceexercise #weightlosstipsforwomen #keepmovingforward➡️ #nevergiveup💪

Start your week with this delicious 😋 roasted b

Start your week with this delicious 😋 roasted butternut squash with poached egg (I think 🤔 I overcooked a little) with a side of avocado 🥑 and tomato 🍅.
Butternut squash season is here, take advantage and add to your diet!
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Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.
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#mondaylunch #wellnessstudiom #kettlebellcountrygirl #yummy😋😋 #deliciouslunch #butternutsquashrecipes #personaltrainingstudio #personaltrainingonline #movementismedicine #foodmedicine #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #strenghtandconditioning #healthylivestyle

Dear Friends, Please join me tomorrow morning Mond

Dear Friends, Please join me tomorrow morning Monday September 28th via my Wellness Studio M YouTube channel (link attached below) for a live streaming strength training at 9 am EST. Make sure you have a mat, dumbbells, towel and water ready. See you all then!!!
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In case you can’t do the morning session make sure to log in to my YouTube channel anytime time you can and choose one of the pre-recorded workouts. You got this! You can do it!!! Your coach, Maria
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https://www.youtube.com/user/WellnessStudioM
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#wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #fitnessstudio #fitover50 #fitover40 #fitover60 #fitwomen #fitmom #fitmen #millburnnj #springfieldnj #summitnj #shorthillsnj #strengthtraining #coreworkout #keepmovingfoward #nevergiveup #eatbroccoli #keepgrinding #stayfocus #onlinegrouptraining #youtubelive #morristownnj #youtubeworkout #movementismedicine #chathamnj #newprovidencenj #morristownnj #homeworkout #youtubevideos

Did you know that beets ; ▶️ Help Keep Blood P

Did you know that beets ;
▶️ Help Keep Blood Pressure in Check. ...
▶️ Can Improve Athletic Performance. ...
▶️ May Help Fight Inflammation. ...
▶️ May Improve Digestive Health. ...
▶️ May Help Support Brain Health. ...
▶️ May Have Some Anti-Cancer Properties. ...
▶️ May Help You Lose Weight.
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I need to visit @jeannyrace @race.farm soon and get more this yummy juice.
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Happy Saturday my friends and remember eat clean, keep moving and live your life with passion and purpose!
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#kettlebellcountrygirl #saturdaysnack #wellnessstudiom #personaltrainingstudio #healthybeet #personaltrainingonline #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #weightlossjourney #eatfruits #saturdaybreakfast #saturdaymood #movementismedicine #foodmedicine #eatvegetables #practicebalance #stretchdaily #eatlesssugar

Who is ready for the weekend? I am sure ready to g

Who is ready for the weekend? I am sure ready to go hiking and explore local wonders (hopefully soon). But for now I will just go to a local park!
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Hiking with my son somewhere in NJ October 2015!
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Have an awesome weekend my friends and remember keep on moving!
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#lambertcastlemuseum #wellnessstudiom #kettlebellcountrygirl #weekendiscoming #personaltrainingstudio #enjoynature #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #fridaymotivation #fridaythoughts #fridaymood😎 #eatvegetables #eatfruits #sleepmore #smileoften #strengthandconditioning #strengthtrainingforwomen #strengthtrainingformen #nevergiveup💪

Make these delicious “heavenly turkey 🦃 meatb

Make these delicious “heavenly turkey 🦃 meatballs” for your dinner this weekend 😋.
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Ingredients
▶️ 1 pound lean ground turkey (use 93% fat)
▶️ 1/2 cup fresh bread crumbs
▶️ 1/4 cup chopped onions -- finely chopped
▶️ 1/2 cup grated fresh Parmesan cheese
▶️ 2 tablespoons chopped fresh parsley
▶️ 2 tablespoons chopped fresh basil
▶️ 2 teaspoons minced garlic
▶️ 2 large egg whites -- beaten until frothy
▶️ 1/2 teaspoon salt
▶️ 1/2 teaspoon dried oregano
▶️ 1/2 teaspoon dried basil
▶️ 1/4 teaspoon freshly ground black pepper
▶️ non-stick cooking spray -- olive oil
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In large bowl combine turkey, breadcrumbs (I used Panko),
onion, Parmesan, parsley, garlic, beaten egg whites, salt, oregano, basil, and
pepper. Mix lightly but throughly.
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With moistened hands, lightly shape mixture into 1-inch balls. You should have about 24. Coat a large non-stick skillet with non-stick spray. Heat over medium-
high heat. Add meatballs, about 8 at a time. Cook, stirring constantly, until
browned, about 2 to 3 minutes per batch. Re-coat skillet with cooking spray as needed. When all meatballs are browned, return them to the skillet. Over medium
heat, continue to cook, shaking skillet to turn meatballs, about 5 minutes or until cooked through.
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Meanwhile, cook spaghetti in a large pot of boiling salted water. Drain. In a medium saucepan, heat the sauce.
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Divide hot pasta and meatballs onto 4 serving plates. Ladle 1/2 cup of sauce over each plate. Sprinkle with 2 spoons of Parmesan, dividing equally. Enjoy!
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#fridaymood😎 #weekendiscoming #fridaydinner #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #turkeymeatballs #deliciousandnutritious #strengthtrainingforwomen #strengthtrainingformen #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #healthyprotein #eatvegetables #movementismedicine #foodmedicine #keepmovingforward➡️ #nevergiveup #fridaythoughts #happyfridayeveryone #weightlossrecipes #chefwannabe #naturelover #yummy😋😋

I seek leaders who are better than me! I seek lead

I seek leaders who are better than me! I seek leaders who went through a lot and have the wisdom and experience they can share and help me to be a better person!
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This is a throwback Thursday to @todddurkin workshop in Alexandria VA, March 20013
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I just listened another yet Todd’s podcast and thankful for the words of encouragement in this difficult time.
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What are you doing in difficult times? Who are you looking up to? Who’s help you are seeking?
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Have a fantastic Thursday my friends and remember keep on moving!
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#thursdaythrowback #wellnessstudiom #kettlebellcountrygirl #todddurkin #todddurkinimpactshow #personaltrainingstudio #personaltrainingonline #thursdaymood #strengthtrainingforwomen #strengthtrainingformen #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #morriscountynj #olderadults #olderadultsfitness #movementmedicine #foodmedicine #greatleader #seekgreatness #bethankful #thursdayinspiration #naturelover #eatvegetables #sleepmore

Officially it’s fall and time for my favorite “butternut squash” soup. Delicious and healthy. Enjoy 😋
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Ingredients

1.5 to 2 pounds butternut squash, peeled and seeded
1 mid-size yellow onion
1 large honey crisp apple, peeled and cored
1.5 tablespoon olive oil
Kosher salt and freshly ground black pepper
1 to 2 cups chicken stock
1/4 teaspoon good curry powder
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Directions
Preheat the oven to 425 degrees F.
Cut the butternut squash, onions, and apple into 1-inch cubes. Place them on a sheet pan and toss them with the olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast for 35 minutes, tossing occasionally, until very tender.
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Meanwhile, heat the chicken stock to a simmer. When the vegetables are done, add the chicken stock and put into blender or food processor and coarsely puree. When all of the vegetables are processed, place them in a large pot and add enough chicken stock to make a thick soup. Add the curry powder, 1/2 teaspoon salt, and ¼ teaspoon pepper.
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Taste for seasonings to be sure there’s enough salt and pepper to bring out the curry flavor.
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Reheat and serve sprinkled with toasted pumpkin seeds and a side of toasted baguette with salmon, avocado, cucumber and dill. Bon Appétit!
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Looking for more delicious and healthy soups recipes? Get my new booklet here: (copy and paste the attached link below and get my new “healthy and delicious soups”). Only $3. 🙏
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https://www.magcloud.com/browse/issue/1693372
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#wednesdaydinner #happyhumpday🍑 #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #eatvegetables #yummysoup #butternutsquashsoup #delicious😋 #strengthtrainingforwomen #strengthtrainingformen #fitover60 #fitover49 #chathamnj #summitnj #shorthillsnj #morriscountynj #newprovidencenj #eatfruits #movementmedicine #foodmedicine #smilemore #sleepmore #liveyourbestlife #cookingbooks #healthysoups

Celebrate with me the fall and join me tomorrow mo

Celebrate with me the fall and join me tomorrow morning Wednesday September 23rd via my Wellness Studio M YouTube channel (link attached below) for a live streaming functional yoga stretch at 9 am EST. Make sure you have a mat, towel and water ready. See you all then!!! Your coach, Maria
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https://www.youtube.com/user/WellnessStudioM
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I have 2 openings Monday and Wednesday at 3 pm starting November 3rd. DM if you need help with functional mobility or strength training.
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#tuesdaymood #tuesdaystretch #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #fitnessstudio #fitover50 #fitover40 #fitover60 #fitwomen #fitmom #fitmen #millburnnj #springfieldnj #summitnj #shorthillsnj #unioncountynj #strengthtraining #coreworkout #keepmovingfoward #nevergiveup #coronavirusgoaway #eatbroccoli #keepgrinding #stayfocus #onlinegrouptraining #homeexercises💪🏻 #youtubelive #yogastretch #stretchwithme

I made these delicious “open faced” sandwiches

I made these delicious “open faced” sandwiches with different toppings some time when I had my friends helping me with organizing my apartment. I used multigrain organic loaf bread and organic vegetables from Whole Foods. We served the sandwiches on platters with a cup of hot tea. I asked everybody which sandwiches they liked the most. Use this idea next time you have guests over and want to make lunch a little bit more fun.
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1. Avocado, smoked salmon, cucumber and fresh dill.

2.Grilled chicken with sun-dried tomatoes and basil pesto.

3. Hard boiled egg with a smear of butter, radish, and some greens.

4. Fresh mozzarella with a touch of butter, tomatoes, and basil.

5. Goat cheese with toasted pecans, fresh thyme, and honey.
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And the winner of the feast was the smoked salmon sandwich with avocado, cucumber, and dill.
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#lunchtime😋 #mondaylunch #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #yummysandwiches #strengthtrainingforwomen #strengthtrainingformen #eatvegetables #fitover60 #fitover49 #chathamnj #shorthillsnj #summitnj #newprovidencenj #morriscountynj #mondaymonday #movementmedicine #foodmedicine #eatfruitseveryday

Dear Friends, Please join me tomorrow morning Mond

Dear Friends, Please join me tomorrow morning Monday September 21st (last day of summer) via my Wellness Studio M YouTube channel (link attached below) for a live streaming strength training at 9 am EST. Make sure you have a mat, dumbbells, towel and water ready. See you all then!!!
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In case you can’t do the morning session make sure to log in to my YouTube channel anytime time you can and choose one of the pre-recorded workouts. You got this! You can do it!!! Your coach, Maria
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https://www.youtube.com/user/WellnessStudioM
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I am enjoying my hot apple cider at the @hillviewfarms
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#wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #fitnessstudio #fitover50 #fitover40 #fitover60 #fitwomen #fitmom #fitmen #millburnnj #springfieldnj #summitnj #shorthillsnj #strengthtraining #coreworkout #keepmovingfoward #nevergiveup #eatbroccoli #keepgrinding #stayfocus #onlinegrouptraining #youtubelive #morristownnj #youtubeworkout #movementismedicine #chathamnj #newprovidencenj #morristownnj #homeworkout #hillviewfarms

Get this jam ball from @perform_better and challen

Get this jam ball from @perform_better and challenge yourself with this super fast cardio conditioning workout.
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If I can do it, you can do it too!!!
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Make sure to do your dynamic warm up exercises first, and complete with a cool down and stretch. For best results perform 3-5 rounds with 45 seconds of each exercise. Remember to keep good form throughout the entire workout! If something not right, stop immediately. Modify if you need to!
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You got this! You can do it!
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#weekendworkout #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #cardioconditioning #strengthtrainingformen #coreexercises #chathamnj #summitnj #millburnnj #morriscountynj #newprovidencenj #fitover60 #fitover49 #movementmedicine #foodmedicine #stayactivestayfit #eatvegetables #sleepmore #smilemore #weightlossideas #nevergiveup💪

This is an extremely easy and delicious dinner for

This is an extremely easy and delicious dinner for any day of the week. A perfect serving of protein, carbs, fiber, and healthy fats.
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Ingredients

1 lb skinless, boneless chicken breast halves

1 1/2 cups of cherry tomatoes

1 1/2 cup of fresh broccoli

2 cups of fresh cauliflower

1 Tbsp Olive Oil

1/4 tspn of Salt

1/4 tspn of Fresh Pepper

1/2 tspn Hungarian Style Sweet Paprika

For extra taste add 1 Tbsp of butter or olive oil to the mashed broccoli and cauliflower. Bon Appetite!
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Directions:

1. Season the chicken with salt paprika and salt; (if time permits) wrap in a plastic foil and place in refrigerator for at least 30 minutes to marinate.
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2. Steam or boil cauliflower and broccoli for a few minutes. Remember to put in the cauliflower first for 5 minutes, then add broccoli after for another 3 minutes. Rinse the water away and put a teaspoon of olive oil or butter (if desired) for additional flavor.
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3. Saute cherry tomatoes with garlic and a teaspoon of oil olive for a few minutes (5-8 min) and cover to keep warm before serving.
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4. When ready to serve, mash the broccoli and cauliflower with a teaspoon of butter or olive oil. Put the mashed broccoli and cauliflower on a plate, then put the chicken on top and serve with a side of the sauteed cherry tomatoes. Bon Appetite!
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#saturdaydinner #saturdaycooking #wellnessstudiom #kettlebellcountrygirl #yummy😋😋 #dinnertime😋 #personaltrainingstudio #eatvegetables #strengthtrainingforwomen #fitover60 #foodmedicine #fitover49 #personaltrainingonline #chathamnj #summitnj #shorthillsnj #saturdaymood #movementmedicine #deliciousandhealthy #eatfruits #sleepmore

Who is ready for the weekend? • • Picture cour

Who is ready for the weekend?
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Picture courtesy of @strandtennis 🙏
#fridaymood😎 #fridayfeeling #weekendishere #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #fitnessnj #fitnessmodel #fitover60 #fitover49 #chathamnj #summitnj #morriscountynj #fitnessnj #strengthtrainingforwomen #strengthtrainingformen #weightlosdtransformation #olderadults #enjoylife❤️ #smilemore😊 #eatveggies #sleepmore #movementmedicine #foodmedicine

This delicious and healthy cherry tomatoes, fresh

This delicious and healthy cherry tomatoes, fresh goat cheese and mint salad is perfect reason to start your weekend. Happy Friday my friends and keep on moving!
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#fridaylunch #fridaymood #wellnessstudiom #kettlebellcountrygirl #lunchtime🍴 #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #eatvegetables #movementismedicine #foodmedicine #eatfruits #sleepmore #strengthtrainingformen #itsfriday #weekendiscoming #smilesmilesmile #cookingtime #fitover60 #chathamnj #fitover49 #summitnj #weightlossrecipes #newprovidencenj

Today is Thursday September 17th almost 6 months a

Today is Thursday September 17th almost 6 months after I got sick with the virus. I have good days and I have bad days. My energy level is not the same and it takes me a couple of days to recover after each workout. I still can’t lift what I used to. My cardio conditioning almost non existent at this point but glad that I am still moving and doing the impossible.
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How are you doing today? How are you feeling? Are you staying active, eating healthy and sleeping (7 hours)?
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#thursdaymood #thursdaymotivation #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingathome #fitover50 #fitover60 #olderadultfitness #chathamnj #summitnj #newprovidencenj #berkeleyheightsnj #morriscountynj #fitnj #weightlosstransformations #keepmovingforward💪 #nevergiveup💪 #eatvegetables #eatfruits #sleepmore #smilemore

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