Exercise Focus: Body Basics & Functional Training
Nutrition Focus: Calorie Deficit
Happiness Focus: Inspire
*Download your exercise list, nutrition log, & happiness workbook for today above.
The Kettlebell Swing
The two-arm swing is the first kettlebell move you should master. It will get you used to moving the bell and develop hip power. Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forward and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move. The most important movement in this exercise is underlined above: drive your hips forward. Keep in mind that though this exercise is stressing the lower body, we are not using our knees as the driving power - it's our hips. Forgive us for saying so, but think about humping the kettlebell forward. This motion is focusing on the hinge, one of our 7 functional movement patterns, which is invaluable for functionality and stressing the hip muscles and pelvic floor.
Your Exercises For Today
Day 25 and we are still in our deficit. Keep. It. Up. In just a few more days we will return to our baseline calories and get to 'splurge' a little (winky face). Have you stepped on the scale for the last few years and notice little to no difference? Maybe a little variation here and there, which is normal after a big meal or depending on our hydration levels - sometimes even a full breath of air prior to weighing ourselves can make a bit of a difference. Today we want to introduce you to a theory called Set Point. Early in our adulthood, our body and physiology begin to settle into place and define the metabolic programming for our body. That is to say, our body finds a weight that fits our lifestyle, both activity and eating habits (and some genetics of course) and sits there. It's why we typically remain at the same weight later in our adulthood, with a little variation from time to time. It also contributes to why losing weight can be so challenging for many of us. What is interesting and exciting is the prospect of redefining our set point, or as we say it, resetting our set point. As we begin this lifelong journey of health and happiness, we are physiological uploading a new metabolic profile by installing new, healthier and lasting habits. As our weight goes down and our activity level goes up, in addition to our new eating style and relationship with food, our body becomes disrupted. This disruption requires a compensation by our metabolism is start firing up to keep up with our activity. Hormonally, our body becomes more efficient at managing our appetite, activity, rest, recovery and sleep. The general idea is that upon completion of this program, in addition to the years of a new and sustainable healthy lifestyle, our weight variation huddles around a new number, a lower number that we are more healthy and happy at.
Drink 8, 8 oz of water
fill out your food log
Take your multivitamin
log your sleep hours
“Start where you are. Use what
you have. Do what you can.”
— Arthur Ashe