Exciting news! Matt McBryde, RKC has launched a new website Tennessee Kettllebell, and will be beginning kettlebell classes for the Brentwood/Cool Springs area in February.
Location: Crievewood Baptist Recreation Center, 480 Hogan Road, Nashville TN
Times: Monday, Tuesday, and Thursday night classes at 5:30pm beginning Feb 23rd Tuesday, Wednesday, and Friday morning classes at 6am beginning Feb 24th.
1.) Eat Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.
2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating.
3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.
4.) Eat some protien and vegetables before the party. Don't let low blood sugar levels that come from not eating for hours before the party let you give in to massive junk food cravings.
5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Eat Naked” above).
6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals like thick crust pizza.
7.) Don't eat directly out of the bag or community bowl. Put your food on a smaller plate while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).
If you have been reading my rants for a while you know that I often mention how people will begin a new year with the best intentions, then by mid-February they are right back in the same habits that got them overweight, out of shape and miserable in the first place. Super Bowl Sunday is usually the time the derailing begins. You’ve been pounding away for a few weeks, starting to see some results and figure “Hey, I deserve to take a little break.) This is the beginning of the end for 90% of the people who jump on the wagon every New Year’s Day.
Super Bowl Sunday is just around the corner and now is the to start prepping for the buffet of goodies for your football party. Since you have been rocking so hard since January 1st, here is an idea: why not make a few tweaks to some of your favorite party food recipes to make them healthier for the kickoff? Keep that momentum rolling in your favor.
The following list has both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. This doesn’t just apply to football parties: If you use these strategies consistently for parties and social gatherings over the course of the year, you’ll finish this year leaner and stronger than ever.
Section I- Appetizers
· Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed) · Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes) · Tuna or Chicken Salad · Nut Butter on Celery Sticks · Raw Mixed Nuts (no sugar, low in salt) · Cheese, Eggs, and Meat Tray · Raw Veggies (use dip sparingly) · Grilled/Sauteed Veggies (use extra virgin olive or coconut oil) · Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly) · Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)
Section II- Accessories
· Natural Whole Grain Tortillas · Natural Baked Chips · Sugar-free Green Tea (or other low calorie/carb beverages) · Water · Natural Salsa · Guacamole · Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.) · Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.
Section III- Main Courses
· Burger salad - Simply cook up a bunch of seasoned lean beef or turkey (I like taco seasoning) and put it on your favorite salad base ( Mine is spinach) · Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel) · Chili (with or without beans, use extra lean turkey or beef)
As you might imagine, I get this kind of question a lot: “What is the best exercise for ______” fill in the blank. A common area of concern (especially among women) is the lower body, specifically the butt and thighs. Today I’m going to share the absolute best lower body exercise in existence . It’s called the Kettlebell Swing.
Before we get further into this, please remember that individual body part training and spot reduction on certain areas of the body is a waste of time. We do full body training, meaning that we train the upper body, lower body, cardio and core during every single workout, much of the time in the same exercise.
We do this to maximally stimulate lean muscle gain and metabolism which causes total body fat burning, effectively eliminating the body fat that is hiding those stubborn areas that people are having trouble seeing.
Add this kind of training to a diet high in lean protein, fiber, and green veggies and low in unnatural fats, refined sugars and starches to get rid of get rid of your gut, jiggly arms, and the junk in the trunk. The way you lose fat is genetically predetermined. You can do crunches and walk on the treadmill all day, but if you really want results you have to put in the effort, both in your training and in your eating habits.
Ask a bunch of personal trainers for their opinion and you'll get a bunch of different answers. The surprising thing is that the very best hip and thigh exercise on the planet is one that 99% of the personal trainers don't even know about!
So, on to the main event: the world’s greatest lower body exercise, the Kettlebell Swing. If your butt is too big, KBs will help firm it up and give it better shape. If you have no butt, the swing will build one for you.
See the video below for a demo of the 2-hand kettlebell swing:
Important points about the Kettlebell Swing:
The power comes from the hips not the arms or lower back. Move explosively.
Keep you back flat thoughout the entire movement.
Hike the kettlebell behind you to load the glutes.
To get full hip extension at the top, keep the heels on the ground, pull up the kneecaps and squeeze the cheeks together.
Normally if Metro Davidson County schools are closed for bad weather we do not meet. However, since there is no snow in the forecast-we will meet in the morning! See you there.
