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 forwards 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
When you signed up for our program, did you read about our weight loss concepts concerting adaptive thermogenesis? Have you ever attempted to lose weight in the past and not been successful? Or maybe you were successful for a time before reaching the dreaded weight loss plateau? If that was the case we do hope you didn't blame yourself - because in fact, we should be blaming biology! See, our body is programmed to fight against weight loss; it's a survival mechanism that allowed our great ancestors to survive during extended periods of little to no food. When we reduce the amount of calories we consume, after about two weeks of this, our body begins to reduce our metabolism - this is what we call adaptive thermogenesis. This presents us with an interesting opportunity to trick our body and successfully lose weight. Firstly, to lose weight there is absolutely one truth - we must consume less energy than we burn (or in other words, burn more calories than we eat). Now that we know what your general metabolic rate is, we can adjust our caloric intake accordingly - and that is precisely what these next two weeks are about. But don't worry, in two weeks time, you will be back to consuming your normal amount of calories. For now, we encourage you to try focusing on consuming the amount of calories designated in your welcome packet (calorie reduction number). You may reduce your intake by more than that number if you feel comfortable doing so. Throughout the next 14 days we will teach you and provide you with resources to better manage your appetite while you reduce the amount of food you eat.
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