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Thursday, September 23, 2010

Freestyle Kettlebells

Here is a quick clip of some of the exercises and movement patterns that you can do with a kettlebell. Enjoy!

Monday, September 20, 2010

Veggies and get-ups

I don't like doing Turkish get-ups and I don't like eating my vegetables. Yes, I am pretty much an 8 year old trapped in a 25 year olds body with a 50 year olds hairline. But, its ok with me, I think farts are funny, still look reasonably fit and I choose to shave my head because it makes me faster.

Ok, back to veggies and get-ups...

Here are five reasons why I don't like vegetables.

1. They don't taste good to me unless I pile them with lots of cheese.

2. I am never full when I eat them.

3. You generally have to wash and cut them, which takes waaaay to long.

4. Ketchup does not count as a vegetable.

5. There's no protein in veggies.

Five Reasons I hate turkish get-ups:

1. I am not sure if they originated from Turkey.

2. They take too long.

3. I am not good at them...yet :).

4. It's like a golf swing, there is always something to fix.

5. There's no protein in get-ups ;)

I am a fitness professional so I pretty much know the reasons why I need to eat my veggies and do my get-ups regardless of the fact that I don't like either. Here are the reasons why you should do both.

Five reasons to eat your veggies:

1. Cancer Prevention- Vegetables are rich in antioxidants, substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) and other phytochemicals that help to detoxify cancer-causing substances.

2. Keep Trim- Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie has the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won’t be a problem and you will eat smaller portions of higher-calorie meats and desserts.

3. Prevent Heart Disease- Eating more vegetables and fruits while cutting back on meat and dairy can help you limit heart-damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods also help prevent fatty deposits from forming in vessels. They also provide fiber, which helps lower blood cholesterol. The B vitamins are also present that help lower blood levels of homocysteine, high levels of which are a risk factor for heart disease.

4. Visual Health- Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts and macular degeneration. Scientists link this protection for the eyes with antioxidants like vitamin C and certain carotenoids.

5. Avoid Diabetes- Fruits and vegetables help avoid diabetes. Fruit and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber content slows the absorption of sugar into the blood.

Five Reasons to do Turkish Get-ups (TGU's):

1. Shoulder Stability-The TGU takes the shoulder through various planes of motion. Simply put, the more positions you train your shoulder in, the stronger and more stable it will be.

2. Total body Lift- The TGU is probably the best bang for your buck lift known to man, even animals. There is so much happening in the TGU that I won't even get into it. If you don't believe me, grab a kettlebell and do 20 minutes straight of get-ups. Call me later once you stop shaking.

3. Posture- Most athletes are anterior dominant, have anterior cervical spine and poor shoulder mobility. Get ups will help them all when done correctly and progressed appropriately.

4. Proprioception- The TGU will help create a more clear neurological map. Since you are familiarizing your body to various planes in a loaded fashion, your brain will get a blast of information and start to recognize the movement. Remember, you can't turn your nervous system off so practice with perfection.

5. Screening tool- The TGU is a great screen tool, helping to tell you where you are are restricted pretty quickly. It reveals weaknesses quicker than a caffeinated puppy. Always attack the weakness, not the strength.

Eat your veggies, do your get-ups!

Wednesday, September 8, 2010

Stop with the excuses!

Don't tell me that you don't have time to get off your butt and start moving.

There will always be a reason to not get a workout in.

Honestly, suck it up and start taking care of yourself.

Macy McMillin isn't making excuses, so why are you?