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| i accidentally dumped WAY too many blueberries into my pancake mix this morning! the pancakes look a bit crazy but i am sure they will taste great. |
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| lunch packed up for later - edamame, low carb pasta & meatballs. |
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| last night, we went to legal sea foods at copley for dinner. |
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| the best rolls! so crusty and tasty. our waitress was super nice and very attentive. great service! |
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| i was a bit disappointed with my dinner - i wanted the vegetarian box with scallops but they didn't have all the ingredients. so i got the jasmine special with brown rice & scallops, but they put so much cheese on the dish it was insane - why would anyone order steamed seafood, brown rice & broccoli just to have it covered with excessive amounts of cheese? (this is coming from a cheese lover!) |
it's TUESDAY. this morning i did a 20 minute insanity pure cardio hybrid where i alternated kettle swings with pure cardio moves.
check out this article on the benefits of kettle swings - HERE
1). Kettlebells are highly efficient and allow you to do fitness and weight training in one workout at the same time.
2). Swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and tackling movements.
3). A kettlebell swing is a perfect choice of exercise for tabata training. This very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring. Although Tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective.
4). Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world.
5). A key benefit of kettlebell swings is that they train all parts of the back from the lower back all the way to traps. They train all the muscles together giving you a great functional workout.
6). High rep swings also develop back endurance which Professor Stuart McGill a leading spine/back expert considers has a very positive effect on the reduction of back injuries.
7). Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.
off to get ready for work!
have a great day,
k
