The Kettlebell Swing – Burn Fat in Five Minutes a Day

The Kettlebell Swing – Burn Fat in Five Minutes a Day

What if I said you could do away with your daily lower back pain, improve your mental focus, lose weight and build endurance in just five minutes a day? Then, imagine I told you could do it all from your living room for less than $50. How is that possible?

Well, let me introduce you to modern kettlebell training and, more specifically, the kettlebell swing. The kettlebell has been around for hundreds of years but is now enjoying a revival in popularity, likely due to the fact that nothing can offer the same level of training diversity and simplicity. They are compact, portable and nearly indestructible. Plus, you can get a full body workout in just minutes. What’s not to love?

Need a quick lunchtime workout? Want to do away with two-hour sessions at your big-box gym spent waiting for machines and treadmills to open up? Grab an outdoor workout on a beautiful spring day? Grab a kettlebell and start swinging!

What Is a Swing?

The swing is a dynamic, explosive movement that allows you to work nearly every muscle in your body from your hands to your feet. It will directly target your glutes and lower back, allowing you to condition the biggest muscles in your body. Doing so will not only burn the most calories, but it will also strengthen your core and combat back pain. With a light weight and a lot of reps, you can work on endurance and cardiovascular conditioning. With more weight and fewer reps, you can build muscle and strength.

No matter which option you go with, you will be guaranteed to develop muscle, burn fat and build endurance like you never thought possible. Best of all, you will get it done in just five minutes a day!

How to Do a Kettlebell Swing

First, you want to select a kettlebell that is the proper size. For swinging, you will need a kettlebell that challenges the largest muscle groups in your body. In the StrongFirst programming guidelines, a 35lb kettlebell is the minimum standard for women and 50lbs is minimum for men. This can be scaled back for beginners to 35lbs for men and 18lbs for women. Either way, pick a weight that is challenging. You only have five minutes, and you want to get a challenging full body workout in.

To start the swing, begin with the kettlebell one to two feet in front of your toes. Reach forward and grip the handle firmly. The kettlebell should be far enough in front of you that when you grab it, the kettlebell angles about 45 degrees back. Be sure to grip the handle tight. Now, hike the kettlebell between your legs like a football. As the kettlebell travels back between your legs, exhale forcefully, then snap your hips and glute forward, propelling the kettlebell upward. There should be minimal arm contribution. Keep your elbows tight to your body and do not let the kettlebell travel to chest height. As the kettlebell reaches its peak it should hover briefly between ascent and descent. Your body should be locked in and braced, like a vertical plank. As the kettlebell travels back down, grab a quick inhalation and get ready to repeat.

That’s it! That is your swing. Super simple, but always a work in progress. Make each rep perfect and stop when your technique begins to fail.

Programming: Five-minute Kettlebell Workout Ideas

Five-minute interval:

20 swings on the minute for five minutes

Total = 100 swings (35lb Kb = 3,500lbs lifted / 50lb kb = 5,000lbs lifted)

Breathing ladder:

5 swings, 5 belly breaths, 10 swings, 10 belly breaths, 15 swings, 10 belly breaths, 20 swings, 10 belly breaths, 20 swings, 10 belly breaths, 15 swings, 10 belly breaths, 10 swings, 10 belly breaths, 5 swings, 5 belly breaths

Total = 100 swings

Swings + Cardio:

4 sets – 25 jumping jacks, 25 swings

Total = 100 swings, 100 jumping jacks

The Effects of High Blood Pressure

High blood pressure can be caused by many factors, including genetics, lifestyle, age, and gender. High blood pressure can be very dangerous, leading to deadly health problems such as cardiac disease and strokes. While you can’t change your genetic makeup, you can change your lifestyle. A weight loss center in Chattanooga can help you lose weight fast, decreasing your risk of serious health problems such as high blood pressure.

Watch this video to learn more about the effects of high blood pressure. If you’re concerned about the effect that your weight may be having on your health, consult a weight loss center near you. A safe, natural weight loss program can drastically improve your health.

What to Expect from True Wellness Weight Loss Program

It can be really hard to find a weight loss program that works for you. Most weight loss companies promise to help you lose weight fast, but they may not set safe, healthy weight loss goals for you. At True Weightloss Solutions, LLC, our team of experts can help you lose weight fast in Chattanooga by finding the best weight loss program for you.

Our weight loss center can help you achieve all natural, non-surgical weight loss by designing a custom weight loss program that will meet your lifestyle and needs. We’ll set you up with a weight loss expert whose knowledge and support will help you reach your weight loss goals.

Regardless of your overall weight loss goals, our team can help you become healthier and happier. Once you set up an initial consultation with us, we can immediately get started on your customized weight loss plan, starting your on your journey towards being fitter and more confident.

Chiropractic and Chronic Pain: Most Common Types

You may hear the term “chronic pain” tossed around at your Chattanooga, TN chiropractor’s office. The fact is that many Americans suffer from chronic pain.

The most common types of chronic pain are best treated by both chiropractors and pain management specialists. Let’s look closer at the most common complaints and how chiropractic partners with pain management centers to treat them.

Lower Back Pain

Low back pain is obviously a big reason patients start seeing a Chattanooga, TN chiropractor or a chiropractor anywhere. But did you know it’s also a reason patients sign up at pain management centers?

Pain management is a field of pain treatment similar to chiropractic in its nonsurgical nature. In fact, chiropractic becomes a facet of pain treatment that a pain management specialist might utilize to help a patient with lower back pain.

For example, say a patient has pain in the lower back that can’t be identified (ie, it’s not because of a herniated disc or sciatica or another obvious cause). A pain management specialist will offer a variety of treatments to see which one will work—medication, acupuncture, physical therapy, etc. Many patients will find that chiropractic—a holistic treatment specifically focused on straightening the spine—works better than most other options.

Neck Pain

Neck pain is addressed similarly to lower back pain by both chiropractors and pain management practitioners in Chattanooga. Since neck pain is often related to back pain, even when the direct cause cannot be identified, a chiropractor is often as good an option as a pain management center.

This is because pain management centers seek to do the same thing as chiropractors: relieve the patient’s neck pain without resorting to surgery.

Since there are many conditions that cause neck pain , your health care professional in Chattanooga (whether a chiropractor or a team at a pain management center) will attempt to identify it before assigning treatment. In a lot of cases, the source is a musculoskeletal issue, which can be resolved through chiropractic.

Migraines

Migraine treatment in Chattanooga chiropractic and pain management facilities is gaining ground, largely because simple medication just isn’t cutting it for many sufferers. Although the true cause of migraines is still largely a mystery in the medical community, patients can avoid headache triggers.

When this avoidance becomes overwhelming, patients seek help, and the nonsurgical offerings by both pain management facilities and chiropractic offices is appealing. Both seek to help patients live as pain-free as possible by partnering with them.

This partnership results in coaching to effectively avoid triggers (like stress) and holistic treatment like spinal manipulation, which has been shown to reduce the occurrence of migraines.

Knee and Joint Pain

Finally, the last most common type of chronic pain seen by pain management specialists is knee and joint pain. Since chiropractic is specifically targeted to treatment ailments of the musculoskeletal system, this makes it the perfect treatment for joint pain.

Knee pain (and any joint pain, really) is usually caused by injury or illness (such as arthritis). Pain management centers target the pain through physical therapy, medication, and a number of other nonsurgical treatments, among them chiropractic.

Chiropractic patients in Chattanooga, TN with knee or other joint pain can expect to see results as the joints themselves are brought back into alignment during an adjustment. Nonsurgical treatments like those explored in this post are a great option for knee or other joint pain.

Have you ever been to a pain management center?

What about you—have you ever been a chronic sufferer of pain in the lower back, neck, joints, or ever had migraines? If so, did you seek out a pain management center or a chiropractor? Leave us a comment telling your story!

Taking the Headache Out of the New Year

Do you ever get tension headaches? If so, you’re probably getting a lot of them right about now! Even holidays like Valentine’s Day can be stressful.

If you’re working in an industry that manages Valentine’s Day for the public, your headaches might be increasing. Here’s why you should look into a Chattanooga, TN chiropractor visit ASAP.

What Causes Tension Headaches

The interesting fact of the matter is that the exact source of tension headaches isn’t known. You’d think it would be pretty straightforward—when you get tense from stress, the muscles in your neck and shoulders contract, cutting off blood supply to muscles in the head. But according to Mayo Clinic , research suggests that muscle contractions aren’t the cause.

We do know what triggers them, though. Mayo Clinic suggests stress is the biggest hitter. This British health website lists other common tension headache triggers as anxiety, squinting, poor posture, dehydration, skipping meals, bright lights, loud sounds, and certain smells. You may also find that you get a headache if you wear a headband too long or wear your hair up in a bun all day.

During winter in Chattanooga, the most common trigger is still probably stress. For anyone working in retail or dealing with the public in early February, the pressure to get purchases out the door to please customers can bring on a headache more than once a day.

What an Adjustment Does

Chiropractic is good for treating tension headaches without adding medication to your bloodstream or calling for an invasive procedure. It can be a reliable place to turn if you don’t like popping ibuprofen or are having a hard time getting rid of them on your own.

In an adjustment, the bones in your spine are aligned correctly. When this occurs, the muscles in your back that were compensating for an off-balance back can be released from their tension, leading to release of tension all over the body. Makes sense that it would affect the muscles in your neck and shoulders that are contributing to a tension headache, doesn’t it? This chiropractic article goes into depth about how chiropractic care works with your body to relieve headaches.

How to Keep Tension Headaches Away

Any Chattanooga, TN chiropractor will tell you that there are a few tried-and-true ways to avoid getting tension headaches. One answer is simply put: to avoid your triggers. But there are other tips to steer your lifestyle away from the triggers.

The American Chiropractic Association (ACA) offers a few easy tips.

  • For one thing, if your work demands that you sit in the same position for long periods of time, it’s time to start moving. Take frequent breaks (every 30 or 60 minutes) to move around and stretch if you sit in front of a computer all day, work at a sewing machine or other table-based trade, or need to sit and read a lot. Stretches like these on breaks will help keep your blood circulating.
  • If you feel a headache coming on, a low-impact aerobic exercise like walking or swimming will often help.
  • Drink 8 glasses of water a day to avoid dehydration.
  • Don’t clench your teeth. Your teeth should never actually touch unless you are swallowing. Clenching your teeth places tension on the muscles surrounding your TMJ joint, leading to TMJ irritation and tension headaches.

Once you learn how to avoid triggers by maintaining a lifestyle that keeps muscles from remaining tense, you will probably find that your tension headaches decrease in frequency. But remember, a Chattanooga, TN chiropractor is always available to help your body relax, too.

Have you ever seen a chiropractor during a holiday?

Chiropractors in Chattanooga do usually see an influx of patients around the new year, for many more reasons than just tension headaches. But that doesn’t rule out the beginning of the year as the perfect time to start seeing a chiropractor in Chattanooga! Try one out today if you have repeated tension headaches.

Have you ever seen a chiropractor for tension headaches? Or been to one during a holiday? We want to know your story, so leave us a comment right now!

Healthy Home: Make Your Own Dishwasher Detergent!

Looking for ways to make your Chattanooga house healthier in the new year? Make 2016 a year to use fewer toxins in your household goods. The benefits are surprising.

For one thing, you’ll be using products that aren’t toxic if you accidentally touch them, and that’s always nice, right? Plus it’ll save you money and help the environment. But let’s look at it more closely.

Health Benefits

If your Chattanooga, TN chiropractor has ever talked to you about reducing VOCs in your life, you’re in the right place. Commercial detergents for dishwashers may make your dishes sparkly, might suds up really well, and might smell good, but the chemicals required to do these things end up being toxic for your home’s air and the water system.

VOCs, or volatile organic compounds , are organic chemicals that can cause damage to living creatures over a long period of time. So even though harmful VOCs (contained in many scents and odors) are not very toxic at any given point in time, their buildup eventually may cause harm. However, because of this long-term nature, research in this area is tricky, so you won’t see warning labels on products that contain VOCs.

As a consumer, you’re on your own to determine what’s best for your family. So do a little research and find out how helpful it is to eliminate as many VOCs as you can by limiting what products contain them—dishwasher detergent being one of them.

Wallet Benefits

But keeping your Chattanooga-based family healthy isn’t the only thing making your own dishwasher detergent does. By mixing together bulk ingredients, you make up batches of detergent when you need them without costing you every time.

For example, the ingredients in dishwasher detergent include borax, washing powder, and salt. These are all common, natural goods that you can find in any Chattanooga grocery store. One box of each of these things may last up to a year or more—meaning even if they collectively cost the same or a little more than a bottle of dishwasher detergent, you won’t be buying any more for a long time, so you save the cost of that bottle several times over throughout the year!

This Chattanooga news article even points out that making your own cleaners is a way to save money, not to mention save anyone in your family from allergies. The woman in the article we just mentioned started making her own cleaning products in college to save money, but found out how helpful it was for other things, like preventing eczema from being aggravated by laundry detergent. The blog we mention in the next section breaks down the average cost for you.

The Recipe

At this point you are probably wondering how to make this dishwasher detergent that your Chattanooga, TN chiropractor would approve of.

The ingredients are simple:

  • 1 cup Borax
  • 1 cup Washing powder (not baking soda!)
  • ½ cup Kosher salt
  • ½ cup Citric acid or LemiShine
  • 1 teaspoon Rice to prevent caking

Once you’ve got the ingredients together, find a reusable air-tight container for storage. Follow the tips in this blog to get the best results, and to read about what each ingredient does. None of these products release VOCs, so you’re safe using it all the time.

Have you ever made your own detergent before?

Have you ever considered making your own dishwasher or laundry detergent before? Not only is it healthy and cost effective, it’s empowering to be in control of what your household uses. You know exactly what is contained each time someone runs a load of dishes, and that’s a very good feeling.

Have you ever made your own detergent before? Tell us about it. Was it easy? Difficult? Fun? Leave us a comment below!