Today I’m going to talk a little bit about why kettlebells are SO awesome AND I’m going to teach you how to do the exercise that I consider to be the foundation of kettlebell training, the swing.
Kettlebells blend strength, cardio, and mobility into one super-efficient workout. The kettlebell swing is the foundation of kettlebell training. It is an explosive movement that works the posterior chain (glutes and hamstrings) like no other. If you want amazing butt, this is one my top picks for getting one. I also love single leg squats and single leg deadlifts for getting your rear end looking right.
Here are a few cool facts about the kettlebell swing:
1. Kettlebell swings are an awesome conditioning and fat burning tool.
2. They develop back endurance which Dr. Stuart McGill, a leading spine/back expert, says helps with the reduction of back injuries.
3. They are the foundation of the kettlebell snatch which was shown to burn at least 20.2 calories per minute during a recent study in which the participants performed a 20 minute snatch workout!
4. Swings work the abs and strengthen the core muscles.
5. They work the all the muscles of the posterior chain including the glutes, hamstrings, and entire back. It is extremely important to develop all these muscles, especially if you do a lot of sitting. This will also help out with your posture.
6. Did I mention they’ll make your butt look WAY better?
If you want to learn how to burn twice as much fat in half the time by using kettlebells, come check out our Kettlebell classes being offered starting this summer:
Kettlebell Power Circuit - It's exactly what it says! Experience an hour of cardio conditioning with the use of one tool. This class is based on a sequence of exercises to get your heart rate up with controlled movement to build muscular strength and endurance and more you won’t be able to think about how hard your working out!
Summer Class Schedule:
Tuesdays @ 9:30am w/ Lindsay; hosted at Team Fit, HQ
Begins June 4th
CLIENT'S COMMENTS:
A BIG THANK YOU!
Dear Lindsay,
I just wanted to let you know I did complete the 5K on Saturday ....
and lived to tell the tale.. LOL !
My time was 30.45 and I finished 16th in my division out of 123 and
356 overall !!
Without you and Chantell being such a great trainers I would have
never thought doing let alone finishing something like this possible !
As a funny side note - during my run I was listening to I'm Sexy by
LFMAO and I had this horrible urge to stop running and do some Zumba
moves for these good looking Macomb County Sheriff' Officers that were
assisting in the keeping the streets blocked !
Could you imagine the look on their faces ..some crazy chick dancing
and singing "I work out" during a 5k run ! LOL
Thanks again for being you!
Michelle
I just wanted to let you know I did complete the 5K on Saturday ....
and lived to tell the tale.. LOL !
My time was 30.45 and I finished 16th in my division out of 123 and
356 overall !!
Without you and Chantell being such a great trainers I would have
never thought doing let alone finishing something like this possible !
As a funny side note - during my run I was listening to I'm Sexy by
LFMAO and I had this horrible urge to stop running and do some Zumba
moves for these good looking Macomb County Sheriff' Officers that were
assisting in the keeping the streets blocked !
Could you imagine the look on their faces ..some crazy chick dancing
and singing "I work out" during a 5k run ! LOL
Thanks again for being you!
Michelle
My husband went to the men’s class last week and is still whining about the pain! Haha. He hasn’t worked out in about 15 years so anything is going to hurt. He really liked Todd and the variety in the class. He did sign up for the session starting tomorrow. He said he now has a new appreciation for the classes I do! I am really enjoying all my classes. Chantell is an excellent instructor. I have done things in these classes I never thought I could do and am the strongest I have ever been!
Thanks!
~ Justine
Hi there!
I just wanted to email & mention how much I love Lindsey's classed! She is an excellent instructor & roll model! With her help I have reached my goal weight & dropped 3 sizes in pants!
~ Lori G.
Hi Jill,
Just wanted to let you know that I am really enjoying the Men's boot camp class. Todd is a very motivating instructor and more important, a great person. For the Men's bootcamp classes, Todd is an instructor that will help you grow your business. You go girl!
~ Mr. Larry
Hi Jill, I just wanted to tell you that the new studio is amazing!! I was just wondering when we can start signing up for next session (Nov-Dec)?? Thank you ~ Stefanie
Hi Jill,
Just wanted to drop you a quick note to say we absolutely loved the hip hop class! Great workout but most of all fun! We’re all signing up for next session and can’t wait!
Thank you, you certainly have a great thing going. I think some of the girls are signing up for other classes too!
Have a great day,
Laura
Hello Jill- I love your newsletters. So full of great information and inspiration.
I just wanted to tell you that I have that saying on my desk at work !
"A ship in port is safe, but that's not what ships are built for”
I bought that saying from one of those motivational companies – it is in a picture frame with a sailing ship. I totally agree! We are made for action.
Cindy K.
I want to let you know that you have a WONDERFUL staff! I have experienced several of your instructors either in scheduled classes, walking in, or them filling in. If I had more availability, I would definitely be taking more classes with Team Fit.
I am really looking forward to the expansion of the Chesterfield facility. This can only mean greater things for come for Team Fit, your staff, and most of all your members.
Thanks again for everything!
Mary M.
I just wanted to mention that Lindsey is such an awesome instructor. She is so upbeat and really pushes us to step it up a notch. I always look forward to class. Never think of it as exercise.
Karen P.
OMG......
The word is out..... you're becoming very popular and proud to be involved in your programs. You had a vision and went with your dreams and it is really going to pay off for you. It takes quite a women to follow what she believes in and continue to stay with it. Have a great weekend, I’m going to do my best to really watch the foods.
Your gym bag buddy,
Florie
Hi Jill:
Thank you for giving me the opportunity to try the cycling class Friday morning. Beth was wonderful and took the time to explain the settings on the cycle. You have such an awesome team of instructors. The class was a challenge for me, but I did enjoy it. I felt good when I got home and had the energy to tackle cleaning the house without all the complaining I usually do. I would definitely consider taking this class in the future. Thanks again for everything.
Mary M.
Hi Jill,
I just wanted to let you know I truly enjoyed the spin circuit class that Chantell taught. I saw results and felt like I got a great total body work out. I would have liked a bit more for the abs, but that is just me.
Thanks for a great class.
Christina
Thanks Jill! My body is pleasantly weary. Does that make sense??
I can't tell you how your boot camp has changed my life, both physically and emotionally. I'm 48 and feel I am getting in to the best shape I have ever been in. This has impacted all areas of my life.
THANK YOU, THANK YOU!!
Hi Jill!
I just wanted to let you know how much I loved my first 20/20/20 classes with Lindsay. She made the class enjoyable while giving a great work out! I lost inches and am closer to my goal! I was so happy with the class I signed up for 2 of her classes this spring. Thought you would love to hear some positive feedback.
Thank You!
S. Dunn
Hi Jill- I found the Sat. Zumba class and the instructor to be fantastic. I am hooked on Zumba thanks to Jennifer and now Dru. I also took a class with Lindsay for a make up in the past. All your instructors are professional and seem to truly enjoy what they do. I have literally danced my a** off with Jennifer. Thanks so much!
H. Nelson
Q: I just started exercising with a goal of weight loss, but I've gained weight. Why did this happen?
A:
Most of the time, when beginning a new exercise routine you will not see changes on the scale for 4-6 weeks. If you gain weight, it is usually attributed to increasing water weight. When you begin to exercise, your body begins to store more fuel in your muscles. As your body is building up energy storage in your muscles, it has to retain extra water, which is what causes most of the initial weight gain or loss. For the most part, you are losing fat at this initial stage of change. The extra water retention should stop once your body adjusts to its new activity level. Once that occurs, the scale should begin to change. However, you should not just look at the scale. Use your clothes to determine weight loss. For example, if your pants are fitting differently, that is usually a sign of change in weight distribution. In addition, muscle tends to weight more than fat and sometimes the scale can read weight inaccurately. Body fat testing (hydrostatic weighting, skinfold assessments, etc) is a great way to determine fat mass versus fat free mass (muscle, skin, bone) and see specific changes in body composition.
In conclusion, try not to rely on the numbers on your scale, especially during your first month of a new workout program. Look to your clothing and how you feel. Eventually, you will end up with less fat and muscles that can handle a greater amount of work.
Q: I've been exercising five days per week and eating less for the last 6 months and haven't noticed a significant change in my weight. What can I do to get the pounds to start coming off?Good job on keeping up the diet and exercise consistently. Here are a few other things to consider when trying to lose weight.
A:1. Make sure you are eating enough.Although this sounds strange, if you don't eat enough, your body goes into starvation mode and will lower the amount of calories you burn on a daily basis.
2. Don't neglect the stairs.
Sometimes we tend to overlook the many ways to burn calories that are all around us on a daily basis. Think about taking the stairs every day instead of the elevator, or park your car at the far end of the parking lot the next time you are at the store. These little bits of extra exercise add up over time, so don't write them off just because you're not on a treadmill at the gym. Try to attain 10,000 steps per day and you can track that simply by purchasing a pedometer.
3. Make sure you get your rest.You are working hard to lose the weight, so don't neglect you body when it needs to recover. Your body needs time to recover from the workouts your doing, so make sure you are getting between 7 and 8 hours of sleep per night.
Jill ur awesome! Couldn't have gotten here withoutcha'! Never would I have imagined myself as a runner let alone doing a 5k race and running on my own! Thanks for ur support. Im sure I wont b the fastest but I dont plan on being the lastest either....lol
Hi Jill,
I wanted to let you know how amazing Lindsay was last night in our Hip Hop Fitness class, loved her! I wanted to thank her for standing in number one, so our class was not cancelled. Also, she was FABULOUS!!!! What a workout!! So energetic and upbeat, I had a blast (which you need at 8pm at night LOL). I just wanted to convey how much I enjoyed her filling in and getting to take one of her classes. I will definitely be looking for classes she instructs in the second session.
Thank you!!
Jenn
Hi Teamfit
Just wanted to let you know how much I enjoyed having Dorothy as the instructor in the recent "weights" class I took through St. Clair Shores Adult Ed. We were at Violet School on Thursdays. Dorothy was real good about making sure we always were performing the exercise to our fullest advantage. Each week she had different exercises for the different muscle groups and we soon found ourselves working at a higher level. Thanks.
Good morning Jill.
Thank you for thinking of me. You & your group of instructors inspire me!! I really count on all of you to take me to the next level and keep me on track. It’s so easy for me to make excuses to cut class.
OMG! The word is out..... you're becoming very popular and proud to be involved in your programs. You had a vision and went with your dreams and it is really going to pay off for you. It takes quite a women to follow what she believes in and continue to stay with it. Have a great weekend, I’m going to do my best to really watch the foods. Your gym bag buddy,
Florie
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