Top 5 Benefits of Kettlebell Training

Top 5 Benefits of Kettlebell Training

Kettlebell training has rapidly become the new fitness craze, and with good reason.  Who doesn’t want to burn fat, improve endurance, and increase strength all in one quick workout?

1. Muscle Integration versus Isolation

For hundreds of years, kettlebell training has focused on muscle integration rather than isolation.  Unlike dumbbells, kettlebells promote ballistic exercises, such as swings, clean, snatches, and jerks.  The off-centered weight recruits multiple muscle groups to work in unison, providing a greater physical challenge to the body versus standard dumbbells, and therefore burns more calories.  Ballistic movements are not the only exercises that you can profit from by using a kettlebell, as there are many others, including the turkish get-up and windmill, both of which develop a solid midsection and increase shoulder stability. With kettlebells, the whole body is trained with particular focus on the core and back muscles.  The versatility in exercises, which can include both fast and slow-twitch muscle fibers, makes kettlebell training one of the most effective (and cheapest) ways to get an effective workout.

2. 30 Minutes or Less

Perhaps the most enticing benefit of kettlebell training is the ability to push out a calorie-blasting workout in less than 30 minutes.   Kettlebell training, when done properly, is performed with minimal to no rest and incorporates both cardiovascular and resistance training. This enables you to perform a killer total body workout in about half the time of a standard gym workout.

3.  Shed Fat

Kettlebell training is a great way to promote fat loss. First, swinging around a heavy weight that recruits multiple muscle groups increases your metabolic cost, and therefore burns maximal calories. Second, the interval style training encourages muscle confusion, which is necessary for optimal fat loss. Lastly, the combination of cardiovascular and resistance training promotes lean muscle mass, which can tap into fat stores long after your workout is complete.

4. Variety and Fun

Kettlebell training can be fun and provide variety to your workout regimen. As there are hundreds of simple and unique exercises you can do with a single kettlebell, it’s easy to avoid boredom.

5. Improve Muscle Endurance

The high repetition type of training that is used with kettlebells improves muscle endurance. Specifically, kettlebell training can significantly increase muscle endurance in the back, an area of the body that’s often overlooked in weight training.

It doesn’t stop there! These are only a few of the numerous benefits of kettlebell training. This type of exercise is tough, however if you gradually build up the intensity and duration of your workout, kettlebell training can provide a fabulous workout to get you fit, lean and healthy in a surprisingly short amount of time

The Low Down on High Protein Diets for Weight Loss

High-protein diets take a page from the low-carb craze. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. The portion of total calories derived from protein is what defines a high-protein diet. In a typical diet, 10%-15% of daily calories come from protein. In a high-protein diet, this number can be as high as 30%-50%. Besides curbing appetites, high-protein diets may also change a person’s metabolism. When carbohydrates are severely restricted, the body begins burning its own fat for fuel – a state called ketosis. Ketosis may shed weight, but it’s also associated with headaches, irritability, nausea, kidney trouble, and heart palpitations. High-protein diets come in many forms, and not all are created equal. The most nutritious high-protein plans are low in fat and moderate in carbohydrates, rather than high in fat and low in carbohydrates.

Kick Boredom To The Curb

First, evaluate your current exercise routine and determine what really bores you. A new variation on your favorite activity—such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate a stale routine.
If you’ve always worked out indoors, move your workout outside for a welcome change of scenery. Run, hike or bike on trails or swim in a lake or ocean. 
When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure with a rock-climbing class (starting on an indoor wall, then moving to the real thing as your skills improve). 
Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. These may boost your motivation in a different way that gives you that extra push!
Lastly, consider a short break - cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites. 
Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out. 

A Walk A Day

Walking is a popular and simple fitness activity that cn provide numerous benefits.

A regular walking program can help:

• Reduce blood cholesterol
• Lower blood pressure
• Increase cardiovascular endurance
• Boost bone strength
• Burn calories and keep weight down

All you need is loose fitting clothing and comfortable shoes and you're ready to rock! Start out with an extra layer or two of clothing, as your body temperature will rise after a few minutes of activity. Begin gradually by walking at a slower pace for about 5 or so minutes. Once you feel warmed up, you can pick up the pace!


Walking is a great activity that allows you almost unlimited options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

Avoid Cardio Overkill and Muscle Loss

We all know cardiovascular exercise is good for our hearts and can burn calories and even fat if we work hard enough. However, we don't want to solely rely on cardio for our workouts. Be sure to include approximately 40-60 minutes of strength training into your week. Strength/resistance training will promote muscle gain, fat loss, will boost your metabolism, and keep you strong through your life. You can lose up to 5 pounds of muscle each decade if you refrain from resistance training. Start today! Go pump some iron at your gym or meet with an expert to teach you some simple ways you can incorporate strength training into your fitness regimen. 

Vacay Workouts

Going on Spring Break or a little weekend getaway? If so, you can still burn a few calories and workout without taking the time to go the the gym.  Endgule in your vacation and all it has to offer, but still choose heart healthy activities...


1. Take a family walk out to coffee/breakfast
2. Go for a refreshing morning jog before anyone else awakes
3. Swim, boogie board, surf, or play marco polo
4. Pack a lightweight resistance band and do a few exercises during sunrise
5. Go golfing or to play frisbee in a nearby park


Just because you're on vacation, doesn't mean you're inevitabley going to gain weight. Incorporate some simple acitivites the whole famliy can do, and you won't even realize you're 'working out'.

Weather's No Excuse!

Don't let rain or a little wind chill deter you from reaching your fitness goals.  Keep focused! Remind yourself about your desired goal and how great it will be once you get there! Whether you need to look at pictures, hang up your bikini or special dress in a place you'll see every day, or put a sticky note all round your house and car- do what's needed to keep your motivation levels high.  Every workout counts.


To battle the cold rainy season, workout in your home! You can do calisthenics and intervals while listening to your favorite music and blast calories in a mere 20 or 30 minutes.  Can't stay focused in your own home while your family is there? Pack up your clothes, despite how lazy you feel, and go to the gym. Once you get on the treadmill or elliptical and walk for a few minutes to warm up, the spark will come and you'll get motivated to perform a butt-kicking workout!  Hey- even if you can only gear up to walk for 30 minutes, you at least stuck to your plan and kept in the routine of working out.


Remind yourself of your desired outcome. Imagine how good you'll look and feel. Motivation will definitely follow suit, just take it one day at a time.

Client Question: What's a Realistic Time Frame for Weight Loss?

This is a great question, and one that pertains to anyone who wants a realistic approach to losing weight.  With the right training and nutrition, 12 weeks is a perfect short-term goal to achieve some noticeable changes. Aim for 4-6 days of exercise per week for a duration of 30-60 minutes.  The type and progression of training will vary (depending on your current situation and medical history), however in general you'll want to incorporate plenty of cardio and weight training.

Does Caffeine Inhibit Weight Loss?

Caffeine is a stimulant found naturally in tea leaves, coffee beans, and cocoa. This is the most widely used stimulant.

Caffeine affects our central nervous system and acts as a blocker of phosphodiesterase (PDE), which blunts lyposis (fat burning) Therefore, since caffeine inhibits PDE, it allows for lyposis to occur at an accelerated rate.

Overall, after caffeine consumption there are more fatty acids available for oxidation. Caffeine increases the release of fat from body fat stores so it can be used in lyposis, promoting weight loss.

New Years Resolution Weight Loss- 5 Steps to Stick With It!

We all stuggle with sticking to our new years resolutions. Look around you next time you're at the gym- it's crowded with women on the cardio machines trying to 'get in shape' for the new year! In a few months, however, that will all change and people will slowly discontinue consistently going to the gym. We tend to lose motivation easily. Don't follow the norm of giving up on your new years resolution weight loss goals and beat that slump with these 5 simple steps.

1. Set a realistic and measurable goal. Don't just say, "my new years resolution is to lose weight". Make a solid goal that's realistic for your body and lifestyle factors as well as one that's measurable. That way you can keep track of your progress. An example of a measurable goal would be: 'I will walk for 30 minutes 3 days per week' or 'I will lose 5% body fat by March 1st, 2010'.

2. Visualize goals. Photos or items that represent the destination (old pictures, a vacation to take once the goal is reached, a "goal dress," or magazine clippings) pasted in places seen each day are extremely motivating. Put them on the fridge, in the closet, next to the bed. These should be reminders of the "why" behind the journey.

3. Keep track of your progress. Keep a little log or notebook to track your progress. Wriite down your accomplishments, a schedule of your workouts, or note on how you feel after you complete a workout or eat a healthy meal. This will help you keep on track, log your progress, and remind you of how much you've accomplished on those days you just don't feel like working out (which will provide motivation!).

4. Keep it fun and interesting. Don't lift weights if you don't enjoy it. We can all find physical activity we enjoy. Figure out what you enjoy, and mix it up every once in a while to avoid bordem. Maybe you like working out with a friend, going to group fitness classes, meeting with a personal trainer, or playing outdoors sports. If you engage in exercise you like, you're more likely to continue doing it.

5. Forgive yourself when needed. Forgive yourself. No one is perfect and temptations are everywhere. Having a cookie doesn't indicate a fall from the wagon. Don't use the mistake as an excuse to give up. Instead, get right back on track the second that cookie is gone.

Best Way to Shed Fat!

It is scientifially proven that doing cardio intervals sheds fat! Walk for one minute, then sprint for 30 seconds. Do this for 15-30 minutes 3 days/week and you're sure to lose weight! Be sure to ease in to it however. Don't jump right in and over do it... you'll risk overuse injuries, other musculoskeletal injuries, and getting discouraged. If needed, meet with a personal trainer who can analys your current condition and give you the right duration and intensity to shoot for!

Got a sweet tooth but still want to eat healthy?

Try Blackstrap Molasses!

Blackstrap molasses is a sweetener that is actually good for you. Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates, or artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients but have been shown to cause health problems in sensitive individuals, blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health.

In addition to providing quickly assimilated carbohydrates, blackstrap molasses can increase your energy by helping to replenish your iron stores. Blackstrap molasses is a very good source of iron. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with blackstrap molasses is a good idea--especially because, in comparison to red meat, a well known source of iron, blackstrap molasses provides more iron for less calories and is completely fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. Just 2 teaspoons of blackstrap molasses will sweetly provide you with 13.3% of the daily recommended value for iron.

Next time you're craving sweets, try using blackstrap molasses!

Carving Pumpkins? Save the Seeds!

The healing properties of pumpkin seeds have been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.

Just another reason to incorporate all natural foods into your every day life, as they can definitely contribute to longevity in more ways than one!

Does an apple a day really keep the doctor away?

What is it about apples that makes them so deserving of a catchy rhyme? Does an apple a day really keep the doctor away? Take a look at a few facts about apples below and decide for yourself...

1. 1 1.Apples contain a long list of phytonutrients that function as antioxidants and support our heart health in this way.
2. There are 4 grams of dietary fiber in a medium-sized, 5-ounce apple, or about 15% of the Daily Value (DV) for fiber.
3. Included in this total amount is both insoluble fiber (like cellulose) and soluble fiber (like pectin). Studies have shown that both types of fiber can help keep your LDL cholesterol levels under control, and if you have LDL cholesterol levels that are too high, can help lower them.
4. Apples contain flavonoids, which provide antioxidant protection; some help prevent excessive and unwanted inflammation; others help prevent too much clumping together of blood platelets; and still others help regulate blood pressure and overproduction of fat in your liver cells.
5. Flavonoids have repeatedly been shown to help lower risk of heart disease, and also to improve problems with heart disease once it has occurred.

Quick Tips- Maintaining a Healthy Diet On-The-Go

Five Quick Tips to Maintaining A Healthy Diet

1. Plan Ahead: Make several meals for the work-week ahead of time and store them in individual Ziplocs or Tupperware so you can grab-and-go in the mornings. Then you’ll never have an excuse to eat out for lunch.
2. Pimp Your Purse: Always carry some snacks on hand. Pack a baggie of raw almonds, carrot sticks, or your favorite piece of fruit so you’re always equipped with a healthy snack. 3. Six Meals a Day: Yes… eat six small meals each day. This will keep your metabolism going, and keep you from feeling ‘starved’ then overeating. Don’t starve yourself or wait 6 hours before eating your next meal or snack… you body will go into ‘starvation mode’ and conserve calories instead of burn them. 4. Grains: Get the majority of your carbs from whole grains. Avoid fluffy, soft breads, baked goods, and white sugars. Try dense breads with lots of whole seeds, quinoa, old fashioned oatmeal, barley, and whole wheat pasta cooked al dente. 5. Water: You’ve heard it time and time again, but drinking plenty of water is a valuable aid in weight loss and your overall health.

Take a hike!

Hiking is a great activity because there’s so much variety in what you can do, and you’ll burn a TON of calories! Take a hike with a friend this Saturday morning, or take your whole family and pack a picnic. Whatever you do, enjoy yourself– there’s no other form of exercise that is as beautiful and beneficial as hiking,- there's lovely scenery and many health benefits!. Hiking is a fabulous form of exercise because you’re sustaining a

climb for several hours, which is going to burn hundreds of calories!

A few tips for your next hike:

Check the weather and dress appropriately, including comfy shoes and sunscreen

Carry water

Eat a small snack prior to beginning your hike, and pack one in case you start to get hungry/fatigued

Bring your camera!

Why Drink More Water?

We've all heard it time and time again- "drink more water"- but why? No one ever really explains why drinking more water is so good for us. Well... take these ideas into consideration, and hopefully get a better understanding of why water is so vital to our health and happiness!

1. Nourish your skin - fine lines and wrinkles are deeper and more pronounced when you're dehydrated. Drink water to hydrated your cells, improve your circulation, and to make your skin look younger, glowing, and radient.

2. Drink to Cleanse - Without enough water, your colon will be dry which can keep you from passing waste. Drinking enough water will keep your body hydrated, then leave some for your digestive system to smoothly cleanse unwanted waste.

3. Reduce your chance of having a kidney stone - water dilutes salts and minerals, which can build up to form painful kidney stones. Drinking enough water will prevent the formation of these painful crystals.

4. Drink more to lose more - water helps boost our metabolism, expecially when it's iced water because our bodies must 'work' to warm it- therefore burning a few extra calories. Also, water helps to give you that 'full' feeling, which can prevent overeating.

5. Build muscle tone and definition - saying hydrated helps lubricate your joints, prevents muscle cramping, and allows you to exercise longer and harder before 'hitting the wall'.

6. More water, less stress- 85% of your brain tissue is water. If you're dehydrated, both your mind and body will be stressed. Sip water throughout the entire day.... don't wait until you're thirsty, as that's a sign of already being dehydrated.

7. Fatigued? - Dehydration causes you to feel fatigued. Consuming a steady source of water helps your blood transport oxygen and vital nutrients to your cells, keeping you energized!

Make it easy for yourself to drink more water- carry a water bottle in your purse, have one stashed at work, and drink a little at every meal! Aim to consume eight glasses of 8 ounces each day. Just remember, if you sweat a lot, it's hot out, or if you exercise, you most likely will need more than that!

Burn Baby Burn

Don't have much time to workout today? Here's a quick and efficient way to exercise in 5-10 minutes and still feel like you went to the gym for an hour!

Complete the series below:

1. warmup with 1-2 minutes of jumping jacks, dancing, or jogging in place

2. squats - 45 sec

3. rest for 15 sec

4. jumping jacks - 45 sec

5. rest for 15 sec

6. lunges - 45 sec

7. rest for 15 sec

8. mt. climbers - 45 sec

9. rest for 15 sec

10. pushups (on your knees or inline on the wall) - 45 sec

Repeat if you have the time and stamina!

This is a great way to jumpstart your metabolism and get in a few minutes of cardio and resistance training a the same time!

5 Foods to help you Lose

1. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

2. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.
Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

3. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

4. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

5. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

Find these and other foods to help you lose weight via WebMD