Kettlebell Exercises For Full Body Fitness

Posted by on Oct 24, 2013 in Blog | 0 comments

Kettlebell Exercises For Full Body Fitness

The kettlebell has quickly become a fitness program must have. Whether you work out at home, in a gym or with a personal trainer, this simple piece of equipment can make dramatic changes to your strength and fitness. What is a Kettlebell? A kettlebell is a cast iron ball with a rounded handle on one side. They were developed in Russia in the 1700’s and measured in Pood. Today, they’re generally measured in kilograms. You can find them beginning at around eight kilograms (which is about 17 pounds). They increase in weight to 24 kilograms (about 50 pounds). Kettlebell Exercises Kettlebells can work one general muscle group or several muscle groups at once. Whenever you try a new exercise, begin with a light weight until you are sure your form is correct. Improper form can lead to injury. The Kettlebell Swing The standard kettlebell swing works your core muscles as well as your arm muscles and shoulders. Stand with your feet slightly wider than hip width apart. Bending at the hips, stick your backside out. Let the kettlebell fall between your legs. Using your hips and legs for momentum, swing the kettlebell to eye level. As the kettlebell begins to respond to gravity and swing back down, bend your knees slightly, stick your backside out and don’t let your back round. Swing the kettlebell back up. You can swing it over your head as well but take care to not hurt your shoulders or to lose your grip on the weight. Goblet Squat Grabbing a kettlebell, place your feet slightly wider than hip width apart. Hold the kettlebell upside down with the handle facing down. Keeping your weight in your heels, bend at the knees and lower your backside until your hips are at or below your knees. Your back should be straight and you want to look straight ahead. Stand up, squat and repeat. You’ll feel the movement in your quadriceps as well as your glutes and hamstrings. Get Ups The get up is a movement that begins on the floor. You’ll stand up, and then finish the movement on the floor. To begin, lie on the floor on your back. Using a light weight kettlebell, grab the weight in one hand. Hold it over your face and look up at it. Hold tight so you don’t drop it on your face. Bend the knee of the leg that is opposite the arm holding the kettlebell. Using the arm that isn’t holding the kettlebell, push yourself into a sitting position. Keep the kettlebell over your head. Stand up. The movement is half way completed when you’re standing and the kettlebell is still being held over your head. Your arm that is holding the kettlebell should be straight. Now reverse the movement until you’re lying back on the ground. Switch hands and repeat on the other side. Kettlebells can also be used for any movement you’d use a dumbbell for. You can use them for shoulder presses, curls and even to add weight to sit-ups and crunches. They’re a great piece of equipment to add to your repertoire.  ...

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Fast Meal Prep Tips That Make Eating Healthy Easier

Posted by on Oct 18, 2013 in Blog | 0 comments

Fast Meal Prep Tips That Make Eating Healthy Easier

It’s difficult to prepare three healthy meals a day and two healthy snacks. Breakfast is usually a chaotic time. Lunch and snacks are normally consumed on the go, and dinner often isn’t much better. By the time you get home from work, school, and running errands it is late and everyone is hungry. Take out is an easy option but it’s not a healthy one. The answer to this problem is simpler than you might imagine. It’s all about planning and preparation. Plan for the Week – Take a few minutes and plan the meals for the week. List each meal and what you’re going to have for that meal. For example, maybe you like smoothies for breakfast. Also make a list of snacks. Try to plan your meals wisely. For example, if you plan to roast a chicken on Sunday, you can have chicken salad on Monday for lunch. Make a List – Looking at your weekly plan, list everything that you need from the store. The next step is to hit the supermarket and check everything off your list. Chop it up – Prep your vegetables in advance. Taking a look at your meal plan for the week, what vegetables need to be chopped, diced, or minced? You can take care of that work on the weekend. Wash and prep and then store the vegetables in an airtight container. When its mealtime, all you need to do is add them to your recipe. Salad greens can be washed and chopped in advance as well. Make What You Can – You’d be surprised how many meals you can make in advance. For example, make lasagna on Sunday and freeze it. You can enjoy it later in the week. All you need to do is thaw and reheat. Casseroles, soups, and stews can all be prepared on the weekend and frozen for later use. You can even make and freeze breads, pancakes, waffles and other breakfast goodies. Look for Foods that Work on The Go – Breakfast can be one of the trickiest meals of the day. The good news is that it’s pretty easy to make a fast breakfast that’s good for you. For example, you can spray a muffin pan with cooking spray. Set the oven to 350 and crack an egg into each muffin cup. Sprinkle bacon, cheese, or other toppings on top and bake for 10-12 minutes. You can then store the egg cups in the refrigerator. Eat cold or warm them up in the microwave. Finally, don’t forget about the wonders of a crock pot. You can cook chickens, pork roasts, and beef roasts in a crock pot. You can also cook casseroles and even desserts in a crock pot. With a little planning and some time on the weekends, you can set your meals up for the entire week. Eating healthy doesn’t have to be complicated and time consuming.   Introduce yourself with the most effective fitness programs offered by T3 Fitness, click...

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Cold Weather Fitness Gear Must Haves

Posted by on Oct 14, 2013 in Blog | 0 comments

Cold Weather Fitness Gear Must Haves

Outdoor exercise is one of the best ways to stay in shape. During the colder months people tend to move indoors. However, with the right gear you can exercise safely outside in just about any weather conditions. Gloves – When you’re out in cold weather the first things to begin to feel the temperature are your fingers and your toes. It’s important to protect your hands and fingers from the elements. Wool gloves are excellent for mildly cold temperatures. They wick away moisture and help your hands stay warm and dry. Unfortunately, they’re not great if you run with a digital device. iPhones don’t respond to a fingertip covered in wool. Fleece is another option for colder days. Fleece is also excellent at protecting your hands from the wind, which is great if you’re riding a bike. If you need to be able to manage a touchscreen device while you work out, look for gloves with what’s commonly called an “e-tip,” or “touchscreen tip.” It’s essentially a glove where you can pull back the fingertip on your index finger or it can be made from a special material that your device recognizes. Tights and/or Warm-up Pants – Men and women can benefit from outdoor exercise tights. They keep your legs warm and protected from the cold temperatures. Warm-up pants are another option if you don’t like clingy clothing. Both tights and warm-up pants can be lined to help keep you extra warm on those colder days. Hat – It is true that you lose heat through your head and keeping your head warm will help your body maintain a comfortable temperature. Wool hats are again an ideal material because they keep the heat in and the moisture out. Fleece is another excellent option and it washes well, so you can clean your hat after every use. Base Layer – A base layer is a shirt that you wear under your fitness clothing and outerwear to add extra warmth. A base layer is generally made from a synthetic material and insulates. It’s extremely useful if you’re going to be out of any length of time and if the temperatures are particularly cold. Depending on your activity, you may want to consider a base layer for your bottom half as well. Finally, consider looking into a scarf or something to cover your mouth on particularly cold days. If you’re breathing heavy and the air is at or below freezing, the cold can hurt your mouth, nose, or lungs. Even something as simple as a bandana can help you stay warmer. Cold weather doesn’t mean you have to hide inside for months on end. What it does mean is that it’s time to make sure your fitness clothing and gear is protective and effective.   Here’s how you can get access to more T3 Fitness tips and various fitness programs by visiting this...

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Are You Ready To Compete? Signs It’s Time to Take Your Fitness to the Next Level

Posted by on Oct 12, 2013 in Blog | 0 comments

Are You Ready To Compete? Signs It’s Time to Take Your Fitness to the Next Level

Some people are natural born competitors. They seek any opportunity to sign up for events and competitions. Others are more hesitant about the idea. They want to make sure they’re ready for a competition before they sign up. And there are still others who have never considered it. Competing can be a fun way to take your fitness to the next level. It’s an opportunity to test yourself and to have a new experience. So how do you know if you’re ready? You’ve Plateaued – It happens in just about any fitness program. You reach a point where it seems like your improvements have leveled out. You are no longer making any personal records, and your enthusiasm and motivation may have leveled out as well. If you’ve reached a flat point in your fitness, it’s a sign that you’re ready to compete. Competition may not only help you increase your intensity and training, it’ll likely teach you a few things about your fitness level. You’re Experiencing Great Results – Some people learn later in life that they’re natural athletes who enjoy fitness. If you’re experiencing great results from your current fitness program, put them to the test. You will either perform very well or you’ll learn a bit more about your fitness level and your sport, which is a win as well. You’re Bored – It happens to many people regardless of your fitness routine or sport. Workouts become boring and stale. Competition presents a fantastic opportunity to take your fitness to the next level. It’ll give you something to plan for. You’ll set goals and create your workouts to reach those goals so you’re ready for the race. Competition – What It Is and What It Isn’t Many people believe that competition is just for athletes. That’s not true at all. Today millions of people are competing in marathons. Are all of them athletes? No. In fact, many of them have never competed in any event. There are also obstacle course events, charity runs, bicycle tours and much more. Competition doesn’t have to mean you competing with other people. Instead, it’s best to compete with yourself. Set a goal and use the race or event as a means of achieving it. For example, if you want to run a marathon then create a training plan, choose a race, and start running. Your goal may be to finish, it may be to finish in less than four hours, or it may be to simply do the best you can do. Competition will teach you about yourself. Competitive events can be fun and exciting and a very effective way to regain the fitness enthusiasm and performance you’re seeking.   Watch out some cool video work outs by T3 Fitness, click here to learn...

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How To Know If You’re Getting Too Much Or Too Little Protein

Posted by on Oct 10, 2013 in Blog | 0 comments

How To Know If You’re Getting Too Much Or Too Little Protein

There’s a lot of confusion around protein. This is particularly true in athletics. If you’re active and interested in building muscle, you’re told to consume more protein. Yet there are health consequences to consuming too much protein. Of course, there are also serious health consequences to consuming too little. Let’s take a look at the consequences, appropriate recommendations, and how to tell if you’re getting too much or too little protein. The Consequences of Too Little Protein Few people in America consume too little protein. This is because in addition to meat and dairy products (which are high in protein), there is protein in just about everything you eat. Amongst the general population, the only people generally at risk for too little protein are vegetarians and hardcore athletes. Additionally, pregnant women need more protein to help support a growing fetus. When you don’t get enough protein the most immediate signal your body sends you is a decrease in your immune function. People who aren’t getting enough protein in their diet tend to get sick more often. You may find that you have more colds and infections. Kwashiorkor and Marasmus are two diseases that result from malnutrition and grossly insufficient protein. Consequences of Too Much Protein Too much protein can put stress on your kidneys according to many nutritional experts and researchers. Additionally, it may leach some of the calcium from your body, which can ultimately weaken bones. These risks are often minimal and can be balanced by an otherwise healthy diet rich in calcium as well as fruits and vegetables. However, one of the most common sources of protein in the average person’s diet is meat, and eating too many animal products has been linked to obesity as well as cardiovascular disease. This is particularly true if you are consuming high fat animal products. Recommendations The RDA recommends consuming 0.5 to 0.8 grams of protein per kilogram of bodyweight. If you’re sedentary then you should look to the low end of that range, and if you’re an athlete then you should shoot for the high end. To convert your bodyweight to kilograms simply divide it by 2.2 pounds. For example, 150 pounds would be 68.18 kilograms. You can then multiply that number by the point in the recommend range that you’re targeting. If you’re an athlete and you want to get 0.8 grams per kilogram then you’ll need to consume about 54 grams of protein each day. Pregnant women need to add about 25 grams to their daily consumption. To know if you’re getting enough protein, pay attention to your health and physical recovery after exercise. You can, and perhaps should, track your protein intake for a week or two to make sure you’re on track to getting the amount your body needs. Click here to learn more about T3 fitness recommendations and...

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