KETTLEBELLS?!?!?!

Kettlebells are a cast iron weight shaped like a cannonball with a handle.  The sport of Kettlebell originated in Russia over a century ago, where iron balls resembling modern day kettlebells were used as counterweights for agricultural scales.  Men began using these in strongman competitions where they were proven to build unprecedented strength and flexibility.  Soon after, they were adopted by the Russian Elite Military Forces.  The official Soviet armed forces strength training manual pronounced kettlebell drills to be "one of the most effective means of strength development" representing "a new era in the development of human strength-potential".

Kettlebells are still relatively new in North America but are quickly becoming a favorite for those who are adventurous enough to give it a try.  Here are just a few advantages from training with kettlebells….

Kettlebells deliver faster results than any other type of workout because you engage the entire body with every movement.  The ballistic nature of kettlebell lifting creates a challenge for the muscles that cardio or strength training alone cannot provide.  It requires a constant exertion of energy that increases metabolism and lean muscle mass.

Kettlebell training mimics natural human movement thereby making everyday activities easier.  Kettlebell offer the most functional training because the body must work as a unit, with multiple joint movements.    Muscles, tendons, ligaments and other body structures are conditioned both statically and dynamically, making injury less likely.

Kettlebells increase mental focus from precise body movements which must be performed sequentially. At each moment the lifter must be focused on the movement. The result is improved coordination and mental focus.

Kettlebells are a fantastic tool to add to your workout regimen and are for anyone who wants to build mental and physical strength and resilience.  Kettlebell training is a highly effective, addictive and empowering form of exercise that men and women of all fitness levels can enjoy.   We offer several kettlebell classes per week and have years of experience using them.  Rest assured we will teach you the proper way to use the kettlebell while making each class fun, fresh and highly beneficial.   

HEALTHY FROZEN MEALS

Frozen dinners are fast, convenient, and pre-portioned to avoid overeating. They are far better and less expensive than most fast food choices and it's okay to occasionally use these as your "go to" option.  The challenge is to find the ones that taste good, satisfy your hunger, and won’t sabotage your diet. 

Brands such as Kashi, Lean Cuisine, Healthy Choice, Weight Watchers Smart Ones, and Amy’s tend to be among the tastiest and most nutritious.  Look for meals that include one or more servings each of vegetables; whole grains; and lean meat, fish, or poultry. These are usually lower in calories and higher in vitamins and minerals, as well as fiber, which helps fill you up.  Stay away from any meals with cream sauces, gravies, or fried foods.  Skip those with dessert as well and add a piece of fresh fruit instead.  

Always read the nutrition label before buying, note the serving size to ensure you are getting one serving and also remember that less ingredients are best. 

Here are rules to consider when choosing your next frozen entrée:
-300-500 calories
-10-18 grams of total fat, or less than 30% of total calories from fat
-Less than 4 grams of saturated fat
-Less than 600 milligrams of sodium (NOTE: current dietary guidelines recommend that healthy adults under the age of 40 can safely consume up to 2300 mg of sodium per day.  If you are over 40 or have high blood pressure keep it under 1500 mg per day. )
-5 or more grams of fiber
-10-20 grams of protein

Here is a great website that will help you make the smartest frozen food choices

http://frozen-food.findthebest.com/