Perfecting the Kettlebell Swing for Shaping the Glutes

Perfecting the Kettlebell Swing for Shaping the Glutes

Lets face it…we all want a nice booty! This exercise below is the kettlebell swing and is one of the best glute shaping exercises to date. That’s because the kettlebell swing is a simple exercise that simultaneously burns fat, builds strength, and improves cardiovascular fitness. Although this is a great movement, it is probably the number one exercise that is performed incorrectly. The PROPER technique for the kettlebell swing is as follows: Begin with feet slightly wider than shoulder width apart, holding the kettlebell (with both hands) with arms fully extended straight down in front of you. Lean forward, while keeping back flat and body weight in your heels. As you lean forward, swing the kettlebell back between your legs. Immediately after you swing the kettlebell back, pop/thrust your hips forward while swinging the kettlebell forward through the legs and up to about chest level. DO NOT LIFT THE KETTLEBELL WITH YOUR UPPER BODY! Allow the lower body/hip thrust movement do all of the work and simply let the kettlebell raise up naturally. Repeat at a medium pace and make sure to keep all body weight in the heels and really pop/thrust the hips forward while squeezing the glutes at the kettlebells top position. I recommend mixing this exercise into your lower body routine on a weekly basis. I typically perform 3-4 sets of 15-20 repetitions. I love supersetting this exercise with Barbell Deadlifts because its a great combo for working both hamstrings and glutes.  Click Here for a more Specific Exercise...

Weight Loss Columbus Ohio – How to Feel 18 Again…

Weight Loss Columbus Ohio – Here You Go Again… But this time it’s going to be different. You are going to lose the weight you set out to lose and keep it off for the long haul. There are right ways to diet and wrong ways. If you can follow a few simply rules you can lose as much weight as you want to without the crazy side effects of no energy and all the other fun stuff that comes with it. More often than not we don’t have time to eat. When you eat on the go it’s hard to get the right energy from the food you consume.  When I say the ‘right’ energy I mean sustained energy, not just a pop for 3 hours, but an all day energy. If you don’t think this is possible I totally understand. By the time your on your 10th diet it gets pretty frustrating… Are You Eating Right? – Weight Loss Columbus Ohio … If you typed in weight loss Columbus Ohio then your in the right place. In fact, the more you read the better this content will get. I’m not saying this because I am bragging, but because I know what works. Also, working in the medical industry has given me the insight and experience that most personal trainers never get to see.  If you have questions about working out and how it affects your body I would be happy to answer all your questions. You can set up an appointment here.  You may be thinking that it will never work for you. You’ve tried it all right?...

Feel 18 in 90 Days – Personal Training Columbus Ohio…

90 Days and You Feel 18 Again – Personal Training Columbus Ohio… Remember how much energy you had at your senior prom when you were an 18 yr old kid? Remember how much energy you had? Nothing could slow you down. When you lose weight you want there to be a feeling of deep satisfaction.  Reforming your body and feeling great while excess lbs drop off. Most experts agree that it’s a smart way to control (and sustain) your life and it’s quality. How is it REALLY done? …  By following some easy guidelines you can lose all the weight you need to have the kind of body that you want. What’s really crazy is that when we tell folks this stuff they normally don’t believe its that easy… The Food Category – Personal Training Columbus Ohio… This is the one most folks don’t pay attention to and again (for the um-teenth time) their diets fail miserably and they gain it all back. Having a good healthy and balanced diet is the cornerstone to any diet plan when it comes to losing weight successfully and keeping it off for good. That’s good news now and down the road (for the rest of your life!). Low Glycemic index foods are great for losing weight and they DO NOT prohibit you from everything you like. Most foods folks like are on the list and these are ‘principles’ that work every time.  In other words, if you siply have a list of the foods, then you just buy whats on that list. If you’d like a copy of the list opt in to...
Healthy On-the-Go Meals and Snacks

Healthy On-the-Go Meals and Snacks

Looking for healthy meal and snack ideas for your on-the-go lifestyle? Well if anyone can feel your pain in regards to lack of time…it would be me! I am going to share some of my favorite meals/snacks that are quick and easy to pack for a long day away from home. Boiled Eggs (minus the yolks)- I will eat mine with a drop of hot sauce or a spray of parkay spray butter. Protein Bars/Nuts Bars- My favorite are Clif Builder’s Bars (peanut butter chocolate and mint chocolate are amazing), Luna Bars and Luna Protein Bars (chocolate chip cookie dough and peppermint stick are amazing), Zone Bars, and Kind Bars (dark chocolate and sea salt is the only flavor that is very low in sugar). Make sure to read the label of the protein bar and it should have a “low glycemic” tag if it is low glycemic. It may still be low glycemic and not specify. Make sure the protein and sugar/carb ratio is fairly comparable and DO NOT eat the bars that have double the sugar content than the protein content. FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a sliced small banana FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a sprinkle of stevia FLATOUT (light original or multigrain flaxseed) with low fat cheese/low sodium deli meat/lettuce/mustard/etc) FLATOUT (light original or multigrain flaxseed) with low fat cheese/veggies/etc FLATOUT (light original or multigrain flaxseed) with pizza sauce/low fat cheese/turkey pepperoni Ezekiel Bread with natural peanut butter and sliced banana (or sprinkle of stevia) Ezekiel Bread with avocado or hummus or greek cream cheese Ezekiel bread with low fat...

Personal Training Columbus Ohio – 3 BIG Lies…

Personal Training Columbus Ohio – Did you Know these 3 Weight Loss Myths…? Myth #1 (Busted)  So you don’t have to eat smaller portions to lose weight – it’s really about ‘what’ you eat that matters. Go figure. You have probably heard the old trick about keeping your plate small so you can somehow ‘trick’ yourself into eating smaller portions. This is of course quite over-simplified and in some cases not even worth the effort. New findings are telling us that even folks spooning food onto larger dishes don’t necessarily consume more calories. The reason is because they used fruits and vegetables to fill in the spaces that comprised the larger plates of food. So it’s like each person in a group got an equal share of the calories but the other group with the large plates simply added in some veggies to head off the calories. Weird huh? Personal Training Columbus Ohio – Numero Dos… Myth #2 (Busted) Better Watch that Scale…! Focusing on what the scales says is irrelevant if you are not watching what you eat and staying moderately active. The scale could read your ideal weight and at the same time you body could be screaming for help. Since the mind and body are intimately connected this chemical state in the body will invariably affect the mind as well. Keeping active and eating right is 10x as important as whats on the scale. If you get too fixed on the scale and not your eating habits, you could in effect damage your body and your mind state too. And once your mojo is gone, it’s no...
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