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Now that Labor Day has come and gone, and people are (gasp!) already starting to talk about oatmeal and Pumpkin Spice Lattes, I think it’s time to address a breakfast trend that has been all over Instagram and Pinterest during sunny, warm-weather months.
I’m just going to come right out and say it: Smoothie bowls are nothing but big fat lies.
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Bulking up the freezer with breakfast options is one of the secrets to successful meal planning. Costco and an afternoon of cooking is the secret to making freezer breakfasts to last my family a month.
Here’s how a trip to Costco and one afternoon of work can save breakfast — one freezer sandwich at a time.
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From Apartment Therapy → The Open Shelving of Your Kitchen Dreams Is Totally In Your Budget
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It took me a long time to get over feeling intimidated by cooking meat on the stovetop. For a while, I simply avoided it, and then in learning I made my share of mistakes along the way. But with the right tips to guide you, the stovetop is one of the quickest, easiest ways to cook delicious chicken, beef, and pork.
Here are the five most common mistakes that are made when cooking meat, plus our best tips on how to avoid them!
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For a vegan breakfast sandwich that will power you through the morning, look to this pita pocket stuffed with a blend of spiced chickpeas and sautéed veggies. It’s prepared in advance, then stashed in the freezer, ready to be reheated in the oven while you buzz through your morning routine.
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When you need a satisfying snack to fuel you through the afternoon slump or help you recover from an intense workout, what do you reach for? My guess is some sort of sweet bar with dried fruit, nuts, and oats. And while granola bars are great, sometimes you’ve just got to switch things up — take a walk on the savory side with these homemade power bars. You won’t regret it.
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If your training goals include developing explosive hip power and core strength, mastering the kettlebell clean is a must.
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This skill is often overlooked in most training programs, or treated as a transition movement to the rack position in preparation for others skills like the Military Press or Squats. However, the kettlebell clean is valuable and beneficial, as a stand-alone skill.
It isn’t one of the easiest skills to learn, but once you’ve mastered it, the kettlebell clean is one of the easiest to perform.
In this article, I’ll start with a step-by-step review of the kettlebell clean, then take a look at it as a transition exercise, discuss its importance for other exercises, and review some variations you can add to your program as stand-alone skills—but only after you have mastered the basics. In the final video I’ll show you some common errors with the kettlebell clean and how you can, well… clean those right up!
When working with someone new to kettlebells, or new to kettlebell cleans, I like starting with a modification called a “cheat clean.” Though its name may imply that this version of a kettlebell clean is somehow inferior or not the correct way to perform a clean, it’s actually a great movement to start with when learning to clean, and I use it with all my beginner students.
If you are a beginner and have never performed a kettlebell clean, or you’ve been doing cleans for a while, but keep bruising your wrists*, it’s a good idea to start with (or step back to) this modification, before progressing to a proper kettlebell clean.
*Note: A kettlebell clean should not be leaving bruises your wrists or forearms.
In this FREE report, we detail why you’re probably not getting the results you want, and what to do. The good news? It’s simpler than you might think!
Make sure you understand the movement and stay safe—read the step-by-step cues below for the cheat clean as well as the proper kettlebell clean, then watch the video before you try these skills:
Until you are smoothly finishing in the rack position consistently, I do not recommend doing cleans for a high number of repetitions.
Stand in the same position as with the cheat clean above, only this time you will grab the bell only with the right hand. You can leave your left arm by your side.
All other steps are the same as above. It is important to note that the working hand and arm stay close to the body and the kettlebell should not be flipping and banging down onto your wrist.
Watch the video below for demonstration of the cheat clean and proper kettlebell clean before giving this skill a try:
The clean is often a transition step to get into the starting position for other skills such as the military press and squat. To stay safe and reduce the likelihood of an injury, this skills must be dialed in.
We have a saying at StrongFirst: “Your press is only as good as your clean.” If you clean a heavy bell, but it’s sloppy and knocks you off balance, you likely won’t be able to press it, or if you manage to press it, it won’t be with good, safe technique. The same holds true when doing front squats. If you do not have a solid clean—with a pause in the rack position with your abs braced—your squat will not be as strong. Cleans are also used as a transition to other kettlebell skills like the push press, jerk, and bent press.
When you realize just how important it is to have a good clean, you can see how spending some time building a solid foundation with each new bell size will help you improve your ability to perform each skill.
After you have mastered the kettlebell clean, you can begin to load it with heavier bells, or work on more challenging versions of the movement to add variety when training the clean as a stand-alone skill. The following are three of my favorite clean variations. Review the step-by-step cues, then watch the video to make sure you understand the movements.
The dead clean is done without the hike pass.
The bottoms-up clean can be performed in the same manner as the proper kettlebell clean or the dead clean, however in the final position the bell ends up balanced upside down in your hand, greatly increasing the difficulty level.
One of the many things I love about the bottoms-up clean is that it exposes any weak links in your core and/or grip strength. This skill requires full-body tension, from your feet all the way up to your shoulders. Without it, you won’t be able to keep the bell in the bottoms-up position. It will flip over (and bang up your wrist and forearm—ouch!).
Stay safe. No matter how heavy your regular cleans are, start with a very light bell for bottoms-up cleans, and work your way up.
The double clean is no different than the proper clean, except that you clean a bell with each hand simultaneously. This requires more grip strength and more hip drive, plus a slightly wider stance to allow enough room to hike both bells without hitting your knees.
Again, safety first! Start with lighter bells until you get the hang of doing a clean with two bells, and when you feel comfortable with your technique, progress to heavier bells.
The three most common errors you might experience when learning to perform kettlebell cleans include:
In the video below, I review common errors and cues to help you avoid them.
As with any new skill, focus first on understanding and learning how to perform a basic clean correctly. Pattern and practice it with a lighter load, and only after you’ve mastered the basic movement, progress to using a heavier bell. In order to build a solid foundation and stay safe and injury-free, it’s important that you follow this approach. Though it is an often-overlooked foundation movement in kettlebell training, when executed correctly the kettlebell clean (and its many variations) is one of the keys to developing a strong, functional core and unlocking your explosive hip power.
Adding this exercise and its variations to your arsenal ensures that you’re incorporating big bang-for-your buck exercises that will help you make progress instead of wasting your time on exercises that won’t get you results.
If you’ve been training harder and harder, only to realize that you’re not getting the results you’re looking for, and you want some more guidance, we can help.
There’s nothing more heartbreaking than watching women exhaust themselves in the gym, desperate for results, only to end up spinning their wheels and not making the progress they want to make. That’s why we created our FREE Report, Why You’re Training Hard And Not Seeing Results.
In this FREE Report, we detail why you’re probably not getting the results you desire, and how you can remedy it. The good news? It’s simpler than you might think! (And it doesn’t involve working harder!)
The post Unlock The Power of The Kettlebell Clean appeared first on Girls Gone Strong.
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I own and use many wooden spoons. You might say that I am something of a wooden spoon collector. There’s nothing that delights me more than when, in my travels, I come across a wooden spoon in an entirely new shape. Perhaps the bowl is elongated or deeper, or the handle is thick or graduated or offset — the list goes on. And, of course, the shape and size determine the jobs for which the spoon is best suited: it might be used to gently thwack rice or wheat; to stir a region’s special starchy stew; or to push skewered meat on a grill a quarter turn.
But while it’s true that there are many different wooden spoons out there and that they can do many things, sometimes you can only have just one. Sometimes your countertops or non-existent drawer space aren’t designed to house an entire collection and you have to choose.
If that is the case, what should you look for in a wooden spoon?
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The shoulder joints are a complex, in both senses. They’re a physically complicated group of joints that, when healthy and acting together, make up the most marvellous, flexible, and sublime piece of natural architecture.
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With a full-time job, gym time, social time, relax time, and anything else life demands, meal prep can be a daunting task. Fall brings back-to-school time, and that can be the last straw.
Poor meal planning or a poor mindset (or both) can ruin all of the hard work we put in during training sessions. However, in order to see results, efforts must be made in the kitchen. The tough part about reaching fitness goals isn’t the one hour in the gym, it’s the other 23 hours of each day that require proper nutrition.
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