Kettlebell Training Benefits – Full Body Workout

Kettlebells are a great tool to have for your workouts. Especially now with a lot of people not in the gym.

Kettlebells can provide a perfect combo of Strength, Conditioning, & Balance.

They are perfect for a home workout. Since you only really need one.

KBs improve core and stability. Helps with mobility, and range of motion. And helps with muscle imbalances (versus a barbell, where your “stronger” side can take over).

Now that I sold you on getting a kettlebell or using one that you have access too, what exercises should you do??

Seriously, they can work the WHOLE body. You can use it in a bodybuilding style workout or a more cross training style workout. Or both.

Here’s a quick video demo, taking you through a handful of strength exercises. Working through the full body.

A couple tips:

Make sure to not go too light. You want to feel like you’re working out and challenging your body.

But, also, don’t go too heavy. Doing single kettlebell movements with a weight too heavy can lead to a quick injury.

Here’s a couple other Kettlebell Workouts to try out.

Day 1 – 30 Day Bodyweight Challenge

In an effort to push you to not wait for the new year, and new years resolutions, we will be starting the 30 day bodyweight challenge.

No gym needed. No equipment needed. And just a small block of time (all workout should take under 30-40 minutes to finish)

DAY 1

Interval style workout, split into two parts.

Part 1: 3 rounds — 4 exercises– 30s work, 20s rest
60s Full rest
Part 2: 3 rounds — 3 exercises– 30s work, 30s rest

30s Jumping Jacks – 20s Rest

30s High Knees – 20s Rest

30s Squats – 20s Rest

30s Toe Touch Jumps – 40s Rest

Repeat 3x – Then 60s Rest

30s High Plank – 30s Rest

30s Pushups – 30s Rest

30s Mountain Climbers – 30s Rest

Repeat 3x

Total Time: 21 Minutes

If you want to try out the 30 Day Bodyweight Challenge For Free, Using The 1LIFE1YOU Fitness Training App, message us on Instagram and we’ll set you up!

15 Tips To NOT Gain Weight During The Holidays

The holiday season is the time to bring people together. Celebrate. See family…. And gain unwanted weight.?.?.?.

It’s why, in a survey done about New Years Resolutions,  45% of people had “Lose weight or get in shape” as part of their resolutions.

And this time of the year plays a BIG part in that. Between Thanksgiving (for some, Halloween!), and New Years, a lot of people gain unwanted weight. I’ve asked a few people about past years weight gains. Some said 5-10lbs, some went up to 15+lbs.

That’s a lot of weight in such a short amount of time. So, I wanted to share some tips, and tricks to combat that seasonal weight gain.

  1. Maintain a normal workout routine.
  2. Don’t skip workouts. 10 or 15 minutes is better than nothing.
  3. Get proper sleep (less sleep= more cravings).
  4. It’s ok to say NO. To seconds, extra food, more wine…
  5. Fill your plate with a lot of protein and veggies. Aim for at least 70%.
  6. 1 plate rule. Fill it up. No second trips.
  7. For salads, choose oil based over creamy dressings
  8. Be picky with food. Eat the food you REALLY want. Not just because it’s there.
  9. No grazing. Hold a convo or catch up with people away from the kitchen.
  10. Be mindful of snacking. Eating the cookie is fine. Eating the whole tray, not so much.
  11. Don’t have back to back unhealthy meals.
  12. Be mindful of alcohol.  Liquid calories add up quick!
  13. Go for a walk after a big meal.
  14. Keep stress levels down. Meditate,  do yoga.
  15. Enjoy yourself! Any unwanted weight that you put on can go away once you’re back into a normal health/fitness routine.

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