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Kettlebell training will lead to quicker fat loss. The dynamic, full-body movements aren't designed to bulk you up. Rather, the result tends to be the long, lean look often associated with Pilates or yoga.
Kettlebells increase your metabolism by creating dense muscle mass. "There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look."
Kettlebell isn’t so much about lifting weight as it is about swinging it. The most basic move, in fact, is called the swing; it requires squatting to lift the handle with one or two hands, sticking out your rear end, thrusting your hips forward and using that momentum to send the kettlebell soaring up and back down into another swing. In just that one exercise, you've tested your strength (particularly in the hamstrings and glutes), your coordination and, with enough reps, your cardiovascular capacity. "Women are lower-body dominant, so we're used to powering up with our legs."
In order to control the weight you must employ the use of the stabilizing muscles. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree. Isolation exercises train only the major muscle groups.
Kettlebell training mimics natural human movement thereby making everyday activities easier and injury less likely. Kettlebell training offers the most functional training possible, because all parts of the body must work as a unit.
Movements are simple and you can start using your kettlebells right away and vertually anywhere. Anyone can do it and should be doing it. You don't have to be Russian to enjoy benefits of Russian Kettlebell Training. :-) But you do need the initial proper instruction of perfoming kettlebell workouts, safely with an experienced kettlebell instructor.
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Welcome to your 30s! You may not feel or look much different than you did a few years ago, but your body is changing bit by bit. These changes are a normal part of growing older. You may feel like you're slowing down a bit—or you could feel like you're in the prime of your life.
Each woman is unique and so are her health concerns. Now, you may be more concerned about:
Maintaining a healthy weight
Keeping your skin looking fresh and more youthful
Reproductive issues, anything from getting pregnant—or not—to finding a birth control method that matches your lifestyle
Preventing bone loss
6-8 hours of sleep (Yep, those Zzzzzz's are crucial)
How Your Body Might Be Changing
Many women begin to gain a few pounds in their 30s as their metabolism slows. To maintain a healthy weight, it's important to have an exercise program that includes aerobic activities such as walking, jogging, biking or swimming, and to eat a well-balanced healthy diet, low in saturated fats, full of fruits and vegetables, lean proteins and light on processed and junk foods.
Your skin may seem a bit duller and you may be developing fine wrinkles into your 30s. That's because new skin cells don't form as quickly as they used to. This is a normal part of aging, and will continue throughout your lifetime. Using mild cleansers and moisturizers and being sensible about sun exposure will help you look your best.
Although you can't see it, bone loss begins in your 30s and can lead to the bone-thinning disease known osteoporosis later in life. Your muscles also will start losing their "tone," which can eventually affect fitness, strength and balance. You can help prevent bone and muscle loss and reduce your risk for developing osteoporosis by taking these steps:
Make sure your diet is rich in calcium—the mineral that keeps bones and teeth strong and healthy
Stay or get active with aerobic weight-bearing exercises (jogging, dancing, for example). For ultimate health benefits and to manage weight, the American Council on Exercise (ACE) recommends 30 to 60 minutes (preferably, 60 minutes) of moderate exercise, such as brisk walking, most days of the week. In addition, participate in strength-training (lifting weights) two to three times per week. Yes, that's right...so don't be afraid of the weights ladies. Trust me, you won't bulk up unless you are intentionally taking some sort of synthetic drug/anabolic steroid.
Ask your health professional for more information on how to keep your bones strong and healthy, how to make your diet calcium-rich, for example, and whether or not to take vitamin and mineral supplements.
Drink plenty of water. (No coffee, tea of other caffeinated drinks don't count as your daily water intake). :-)
You may feel stressed out more often than not. In your 30s, you may be juggling a career, parenting and caring for aging parents. Practicing good health habits will give you the edge you need to stay on top and stay healthy. Eat nutritious, low-fat foods, exercise regularly and don't smoke. If you do smoke, ask your health care professional for help to quit. If you drink alcohol, limit yourself to one drink or less per day. And, don't forget to make time for personal activities that can help reduce stress. These might include yoga, gardening, reading and spending time with friends. If stress becomes overwhelming, ask your health care professional or fitness and nutrition coach for guidance. I'm only a click, email or phone call away. If you have any questions about how to get started on a healthy lifestyle through exercise and nutrition coaching please feel free to contact me anytime. It will be the best decision of your life.
High Knees Jog in Place Jump in Place (feet together) Jump Front and Back Jump Side to Side Side Twists... Jumping Jacks Jump Squats (reach for the sky) Sumo Squat Lunge w/Leg Lift (Alt. sides) Lunge Reach Y Toe touches (leg lifts) Split Lung Jumps Warrior Hip Flexor Stretch – Sit Back and Hamstring Stretch
Routine - 1. (20 repetitions) -Jog in place (High Knees) – 10 Sec . each -Drop to ground on stomach and reach arms out to sides into a “Deadman Burpee” <push body weight up into a push-up position/finish burpee (jump feet forward and stand)> -repeat
2. (10 min. routine: complete as many sets as possible) (20) KB OH swings (20) Jump Lunges (5) One arm push-ups/each side (from wide knee stance)
3. (20 min. routine: complete as many sets as possible) (20) Forward lunge with KB swing (20) Sumo Jumps (5) Dive bomber push-ups
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk/Jog with your dog; play chase with your kids; toss a frisbee with friends....Get outside. Anything that moves your limbs is not only a fitness tool, it's a stress buster. It doesn't have to be an hour in the gym or a 45-minute aerobic group class. Just move more. xoxo