BLOG HAS MOVED!

Hey all

Just to let you know I am no longer updating this blog - all new posts will be at one of the following:

http://www.kettlebellebody.com/blog

http://www.fitbodyfix.com/blog


Or you can join the member site FREE:  http://carolineradway.ning.com

Free 60 min Coaching Call with KettleBelleBody!

Special Advent Offer! 

To prevent the holiday weight gain, I am offering the next 10 people who buy a copy of KettleBelleBody a FREE 60 minute coaching call!

This can be used to refine your technique, or to discuss goal setting, mindset or nutrition - it's your call! 

Fire me an email once you have bought your copy and we can schedule the call in!

To a truly happy Holiday season - not a fat, bloated one!

KettleBelleBody Challenge Round 2 - Pre New Year's Resolutions!

The latest KettleBelleBody Challenge is up, so those of you who entered need to submit your before and after pics and measurements, and a report about what you did and how it all went, by Wednesday! 

As several entrants were ill at various points over the past month, we talked of extending the challenge, but I just got an email from my friend Brad, of Eat Stop Eat, who is running a challenge of his own, and thought that we could combine the two - use Brad's nutrition and KettleBelleBody workouts, to get in your best shape ever BEFORE New Year's Resolutions!   Also means you can get all the bonuses he is offering, and also be in with a chance of winning a prize from me by entering and logging in the forum: http://carolineradway.ning.com/forum/topics/9-weeks-till-new-year-the !!!

The email I got from Brad (bear in mind I got this yesterday, 2nd Nov, so the '3 days' he mentions is now only 2!):

It's nine weeks until the end of 2009, I know, scary but true.

Nine weeks until we all start making our new resolutions.

And most likely, Nine weeks until we promise ourselves that we are
going "eat less, exercise more and finally lose some weight"

...

What a waste of a resolution!

...

We don't need to wait until December 31st to start losing weight.

In fact, with the right attitude and the right approach you could
lose twenty pounds BEFORE new years.

You could have twenty pounds LESS FAT on your body AT your new
years party.

So why wait?

Here's my challenge to you ==> Instead of wasting your resolution
on a weight loss goal, why not commit TODAY to losing 20 pounds
BEFORE 2010?

It's achievable, it's realistic and it is definitely doable.

I'm not going to lie to you, it will take some hard work on your
part. Losing 20 pounds in only 9 weeks is going to be a challenge -
But anything worth doing is worth doing right, so it's going to
take at least a bit of work.

So consider this a personal challenge.

And I'm going to do my best to help you along the way.

Here's how:

I'm calling this the "Lose 20 in 9 Before the end of 2009!"
Challenge.

To get you started in the right direction, I'm going to give you 3
great weight loss bonuses if you pick up your copy of Eat Stop Eat
over the next three days.

First, I'm going to give you 'How Many Calories' my answer to the
question "how many calories do you need to eat to lose weight"

Second, I'm going to give you "The Ten Day Diet Solution" A really
simple set of quick and easy guidelines for cutting back on how
much you eat

Third, I'm going to give you "The Eat Stop Eater's Guide to Eating,
Fasting and Everything in between" this is the success manual for
anybody who is new to the Eat Stop Eat lifestyle and want to learn
how to maximize it's fat burning benefits.

With Eat Stop Eat, these three bonuses and the Elimination Workout
(which you already have) you have ALL the tools you need to make a
20 pound weight loss by the end of 2009 a complete reality.

There is nothing missing, you will be armed with everything you
need, the rest will be up to you.

But if that doesn't sound like enough, I'm also willing to help you
along the way with two, hour long coaching calls with John Barban
(Science Editor of Eat Stop Eat) and me. The best part about these
calls is that John just recently lost 20 pounds in 9 weeks,
dropping from 215 pounds all the way down to a VERY lean 190
pounds, so he knows what you will be going through!

In our first call John and I will  help you set your goals, set
your mind frame and cut through some of the common myths of weight
loss.

And of course we'll answer all of your questions on how to make
weight loss a reality.

Then in our second call we'll cover the hardest part of any diet -
keeping on track.

Why wait until 2010? Why waste your new years resolution on a
weight loss dream (after all, when you don't say a goal out load -
it's nothing more than a dream).

So here's your chance - Take the challenge to lose 20 pounds of
body fat BEFORE new years, and then think up a resolution that's
more original and more useful than "lose weight"

Time lines are tight, so this offer is only available for the next
three days.

If you want a solid shot at losing twenty pounds BEFORE 2010 then
you need to start today!

Let's get going!

Your friend,

Brad

So, if you want to make the most of all Brad has to offer, check out:  EAT STOP EAT.  Then head over to the community site and enter the challenge there:  http://carolineradway.ning.com/forum/topics/9-weeks-till-new-year-the

Kettlebells for Surfing

As a surfer, and all round 'board sports' woman, I want my training to make my 'playtime' even more fun! I windsurf, surf, kitesurf, snowboard and have recently taken up stand up paddle surfing - my weekends are dedicated to whatever nature has in store, and if the forecast is for strong winds or massive swell, I need to be ready for it!

Unfortunately, sports that are weather dependent, such as surfing or windsurfing, can be infuriatingly unpredictable, and you can go months on end without a day where 'not being at work' co-incides with a good forecast! If you are a pro, then of course you can dedicate your time to searching out the right conditions, or being ready for them when they come, but as most of us have full time jobs too, we have to accept the fact that we can't be out there ripping it up as much as we might like.

So it makes sense to ensure that we are maximising our precious time on the water by being as fit for it as possible. And that's where kettlebells come in pretty handy...

Many surfers and other board sports lovers are by nature a little anti-'being indoors too much' so the idea of going from the office to the gym can be more than a little painful. Many will go begrudgingly because they feel they should and realise they need to stay in shape, but the love for sports that get you right out there in the elements means they are far happier in the open air. So the portability of kettlebells is a big plus - throw them (well, don't actually throw, but you get my point) in the back of the van (gotta have a surf van, but car will do) and take them to the beach or park for a workout, rather than cooping your primal self up in a sweaty gym!

Surfing requires a heady mix of strength, power, endurance, mobility, stability, balance and fluidity that can all be perfectly developed using a properly constructed kettlebell program.

The first hurdle a surfer has to contend with is a hard paddle out back in the first place. So you are going to need a strong back and shoulders, mobility through the shoulder girdle, a healthy rotator cuff and of course the heart and lungs to keep this all going as you battle it out past the white water.

Kettlebells make working the posterior chain a natural step, the basic swing strengthens the entire back side of the body, whilst also developing endurance by getting the heart pumping. Moving into snatches, and you have an even more powerful exercise for the surfer, as you strengthen and stabilise the shoulder and shoulder girdle at lockout, and the workload becomes even more intense.

A great way to condition yourself for the paddle out would be a 10 minute snatch test. Perform 10 reps on each side, resting between sets as little as you can but as much as you need, for a total of 10 minutes. Count your reps performed in the time period and aim to beat your number next time! The aim here is to ultimately rest as little as possible to get maximum reps in, so staying fluid and relaxed while working hard is key - again a great crossover, as paddling out into big sets you need to keep calm and focussed.

In addition, great exercises for paddling would include a supine KB pullover - lying on your back, feet flat and knees bent, hold the KB at your chest, arms almost straight, and drop the arms, hinging at the shoulders not the elbows, overhead almost to the floor, then return to the start position. Go as heavy as you can on this, or try one smaller kettlebell in one hand and alternate.

Flexibility and stability in the shoulders can be developed with the snatch, and also the windmill when the kettlebell is held in the upper hand - this is a vital exercise in the surfer's armoury as it strengthens the mid section while under torsion, providing a 3 dimensional approach to 'core' training that is so often overlooked in more conventional training.

So, you've made it out back, and your watching the sets roll in. You pick a wave and you have to sprint like mad to catch the bloody thing. So you are going to need some serious reserve capacity in that cardiovascular system to manage it. So ensuring you are performing hard, intense intervals in your training program. The snatch-test approach mentioned earlier should do the job nicely - but you could also consider adding in some shorter, even more intense intervals in addition. Try a heavier kettlebell than you use in the snatch test, and perform tabata intervals (20 s work, 10 s rest) for 4 mins total.

Next comes the 'pop up'. Explosive power, co-ordination and balance all come together in one fluid movement, and you will find that a core of steel will give you a significant advantage. Of course, there is no substitute for practicing the actual drill, so you could get yourself an 'Ollypop' towel and physically practice the 'pop' as part of your warm up. But in addition, you should include Turkish get ups (which are also great for the shoulders) as well as windmills as already mentioned. V sits with the kettlebell going through the same overhead motion as the pullover are also great, you can pull the knees in to your chest, or, taking it further, have the arms and legs straight and 'pike' up to centre.

Renegade rows are a staple favourite in any training plan as they are great for the core and the upper back, so these have got to be in a surfing fitness plan for definite! Combine with some press ups in the same position, either alternating each rep (row, press up, row, press up) or doing a set of one then the other. A bottoms up kettlebell low plank is also a good one to throw in for good measure.

So, you've mastered the pop-up and you're up and surfing! Front squats are a great exercise for the pop up and also for the ride itself, as they load up the core while developing leg strength. Squatting rock bottom is the key - once you have the mobility and strength to squat rock bottom with added load, you will feel how 'free' your legs feel and how you can surf fluidly with more ease and less effort. Single leg squats & deadlifts are also key exercises to include.

Training barefoot or in minimal shoes means throughout the entire training session we are strengthening up our feet - and while surfing, the feet are working hard to direct your bodyweight effectively into the board so you can turn and ride smoothly. I personally love to wear my Vibram Five Fingers as much as I can, not just for training - and as much as I hate wearing wetsuit boots unless I absolutely have to (i.e. my toes would otherwise drop off with the cold!) I think one of the reasons I love them so much is that they look a bit 'webbed' and remind me of being on the water! I have noticed that my toes have literally come alive since wearing them, and my feet are so much stronger. This has such an impact on how well you can control the board - it makes it worth the funny looks I get at the supermarket!

The beauty of surfing is that you are compelled to stay out as long as the conditions are firing, and having a solid level of fitness means you won't need to be cutting your sessions short as you haven't got enough in you to keep going. Making the most of days when the swell isn't pumping, and pumping some cast iron kettlebells instead, means you can jump in when the conditions call for it and make the most of every second!

 
For more exercise, fat loss and kettlebell secrets and tips sign up to my mailing list (and claim your free report): http://kettlebellebody.blogspot.com or join the member site for LOADS of free fitness and fat loss resources: http://carolineradway.ning.com

Article Source: http://EzineArticles.com/?expert=Caroline_Radway

Kettlebell V Treadmill

Cardio must be done at the gym, right? Or pounding the pavements outside in the cold and rain, or by lapping the pool for hours on end?

Well, no, not at all - especially when you have a kettlebell or two to hand!

Cardiovascular activity is anything that involves elevating the heart rate to get it working harder than usual, and will involve movement of the major limbs in order to elicit an elevated heart rate response.

We all think of the obvious forms of cardio, but even weight training can have a cardiovascular benefit when the exercises are performed with minimal rest in between. I'm sure you've heard of circuit training, but when it comes to performing cardio outside of a circuit class we all tend to migrate to the 'usuals'.

I think a lot of this is down to gyms! We don't want to draw too much attention to ourselves, so we 'follow the herd' and do what everyone else is doing, and what will keep us as invisible as possible. Jumping jacks, skipping, burpees etc are all just a little too, well, different, to feel comfortable doing in public.

Even if we exercise at home, it still feels a bit strange jumping around not moving anywhere, so we might go for a run instead. Ironically going nowhere in another sense...

The bodyweight exercises mentioned above are all excellent cardio conditioning exercises, and are actually more intense so can be performed in an interval training format (e.g. 1 minute on and 1 minute off) which gives you a far better fat burning and metabolism boosting workout than the equivalent time spent at a steady plod on the treadmill! You get much more high intensity work in, and it is intensity, not time spent exercising, that is the key to increased fitness and a boosted metabolism (which means increased fat loss!).

Kettlebells are also a perfect way to get cardiovascular conditioning without even having to move from the spot you are in - if you are ever asked what you would take onto your desert island, make sure it's a kettlebell (you'll then look super hot when you find the local 'talent' too!).

Swings are the basic kettlebell dynamic (hence cardiovascular) exercise, and involve your entire body. You simply (there is specific technique involved so not that simple to start with) swing the kettlebell backwards and forwards, bending at the knees and hips as you lower the kettlebell and driving the legs and hips up to raise the kettlebell, using momentum from the power of your legs and hips, rather than the strength of your arms.

If you doubt whether this can match plodding away on a treadmill, I recommend you give it a go! I did 25 swings with a 16kg kettlebell yesterday in between each set of resistance exercises (a total of 23 sets of 25 swings!) and in around 30 mins I had had a heart-pounding, metabolism boosting, endorphin rushing workout that was hard but enjoyable and immensely satisfying!

Compare that to jogging on a treadmill watching TV.... In fact, maybe don't even try! In my view there is no contest, and once you've given it a go you'll surely be hooked too! If you want to join the fun, there's a KettleBelleBody Challenge going on, come and join us: http://carolineradway.ning.com

KettleBelleBody Challenge Starts Today!

It's not too late to enter - but better be quick!

RULES:

1. Follow KettleBelleBody workouts (if you haven't got the book, you can get your copy: http://www.kettlebellebody.com)

2. Follow the KettleBelleBody Nutrition Plan, or a nutrition plan of your choice, to be approved by me first! You have the Nutrition Guide in the community site: http://carolineradway.ning.com/forum/topics/your-nutrition-guide and my new S.I.M.P.L.E. Nutrition System: http://carolineradway.ning.com/forum/topics/simple-nutrition-system for you to use.

3. Take measurements and front, side, back view pics. Log all this on the forum: http://carolineradway.ning.com/forum/topics/transformation-contest-monday

4. Report at least 3 times per week in the forum (the same link as above to keep everyone in the loop!). I'm actually away for 2 of the 6 weeks, so you're going to have to keep each other psyched up for those 2 weeks as I'm going to be staying away from the computer!

5. Submit final measurements and pics on my birthday (what a treat!), Sunday 1st November. I will choose the winner and the winner can select the prize!

Any questions, give me a shout via email, a comment below or on the forum!

Kettlebell Revolution and Killer 10 Minute Workout from the Monkey Bar Gym

Thought I'd let you all know that you can get Chris Lopez' 'Kettlebell Revolution' for half price from today! Up to normal price ($97) on Friday, so get in there quick if you want to nab a copy:

Of course it's not a patch on my awesome kettlebell programme (that's for girls, but not 'just' for girls!) KettleBelleBody, and if you're not sure which one to get, I know which I'd reccomend! But if you already have KettleBelleBody and fancy a change, or if you're as obsessed by kettlebells as most kettlebellees are and want everything you can get your hands on, this programme is worth a try!

And, there's more! If you want a great, killer, 10 min workout from the legend, Jon Hinds of the famous 'Monkey Bar Gym', here ya go:




Simple, quick....

.... and BRUTAL!!!

ENJOY!

You can find out more from Jon at the Monkey Bar Gym (he actually created the Jungle Gym - essentially the same as a TRX):

Alcohol and Staying (or Getting) Lean - Guest Post from Mike Geary

Can you still get or stay lean when drinking alcohol?

I must admit, it is one of the biggest think I struggle with - I keep trying to have a wine-free weekend but when Saturday night rolls around, wine with dinner just seems to make it a celebratory meal, rather than a regular weeknight meal. But I have made sure Saturday night is the only night I drink, as a rule, and know that if I want to achieve or maintain then alcohol cannot be something I indulge in too much or too often!

There are several reasons why alcohol will halt your results, but there are ways you can enjoy the odd tipple and still get great results. Like many things, it's all about balance.

Read Mike's tips - they closely mirror the advice I give to clients, one of who recently lost a stone and 13.5 inches in 3 weeks, having a gin & tonic on day 10 and a glass of rose and some vodka made into a cocktail (actually 3!) with fresh strawberries and ice on day 21! Not bad! She might have lost a little more without these, but then she may also have ended up eating more of 'good' foods to compensate for the percived deprivation so it may have had a neutral or even positive effect on her results! This also means the idea of maintaining results is less daunting - there is no sharp dividing line between 'losing fat' and 'a healthy but enjoyable lifestyle'!

So, over to Mike:

This topic seems to be a common struggle I hear from a lot of people... They want to get lean, but they don't want to give up drinking alcohol.

Now, I'm not talking about alcoholic type of drinking (that is obviously a problem)... we're just talking moderate social drinking here.

First, although some people may willingly choose to give up alcohol entirely, I still think most of us can drink in moderation, and still stay perfectly healthy and lean. But there are a few tricks that can help you to not pack on the pounds... and I'll mention those in a little bit.

As for myself, it comes down to choosing what I'm going to be strict about to maintain my fitness lifestyle and what I'm not going to be strict about.

For example, I'm pretty strict about never eating anything deep fried or made with trans fats, never eating white bread, and never drinking sodas or sweetened soft drinks of any kind... but I'll admit that one thing I've chosen to not be strict about is drinking alcohol.

I'm in my 30's now and I certainly don't drink as frequently as I did back in my crazy college days, but I'll certainly enjoy some cold ones when hanging out with friends, going to a bbq or dinner party, or during a night out at the bars and nightclubs.

It's all about balance in your life, and not every aspect has to be perfect in order for you to still get the body and health that you want. You'll drive yourself crazy if you're trying to be perfect.

Of course, if you have no problem abstaining from alcohol, then that will certainly be the best thing for your health and your body.

However, for the rest of us, that actually do like to partake in some social drinking, here are a few tips that have helped me to stay single-digit bodyfat lean, while still drinking occasionally.

1. Obviously alcohol gives you extra empty calories on the days that you choose to drink. Alcohol has 7 calories per gram, compared to 4 calories per gram for carbs and protein, and 9 calories per gram for fats.

On nights that I know are going to involve some drinking, it helps to make sure that dinner is based only around protein and vegetables. You're going to take in a lot of empty calories with the alcohol, so eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.

Plus, most importantly, there's just no room for loads of carbohydrate-rich foods if you're also going to be consuming alcohol. Carbs + alcohol is a perfect recipe for growing a beer belly!

2. If you want to save your body from adding layers of ugly fat, by all means stay away from syrupy, fruity drinks that are loaded with sugar... this is a double whammy for your gut as you're not only getting all of the empty alcohol calories, but also loads of empty sugar calories. Big fruity drinks such as a margarita can sometimes have as much as 500-600 calories per serving!

Instead, your best bet is to stick with a clear alcohol mixed with club soda and a squeeze of lime or lemon. Vodka with club soda and extra lemon/lime squeeze is my drink of choice at the bars/nightclubs.

Stay away from tonic water mixers! Some people don't realize this, but tonic water is loaded with almost as much sugar as regular soda pop... on the other hand, club soda has no calories at all. It's clearly the lowest calorie way to drink.

3. If you're going to drink beer, you're better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers. Sure, dark beers have more calories than light beers, but dark beers also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer. As long as you keep it to just 1 or 2 dark beers, you may still stay within 150-400 calories.

4. Try to get in a high intensity full body workout before your night out of drinking. At least you've revved up your metabolism and have your body processing calories a little faster.

Also, trying to get in some sort of exercise the morning after your night out can also help to get your body back to a good state of health. This may not be your best workouts in terms of energy, but it can help to just get your body moving and break a sweat.

5. Avoid the late-night munchies after a night of drinking! This is where most people do the biggest damage to their waistlines.

Instead, make sure to have some lean protein and vegetables quickly available at home (perhaps some pre-cooked chicken breasts, grass-fed steaks, or even tuna fish and some veggie sticks) so that you can satisfy your late night post-party appetite with lean protein instead of carbohydrates.

The worst thing for your body is loading up on pizza, ice cream, and other carb-rich junk after a night out of drinking.

6. If you drink multiple drinks socially, try to keep drinking alcohol to only 1-2 days/week maximum if you want to stay lean. On the other hand, if you never drink more than 1-2 drinks per day, I think having 1-2 drinks daily with a meal can still be part of a healthy lifestyle. As long as those calories are accounted for and you still stay within your daily caloric maintenance.

7. Wine is one of the healthier drink choices... if you must have a drink, you might as well choose wine so you at least get a good dose of antioxidants as well. Red wine is known for it's antioxidant content, however even white wines contain antioxidants as well.

And finally, like I mentioned before, drinking alcohol just adds one more thing to your list that you have to work against in getting the body you want.

Abstaining may always be the best choice, BUT we also need to be realistic and know that social drinking is not something that most people are willing to give up entirely.

For that reason, this list of tips to help manage social drinking in a healthier way can really help you to stay leaner and healthier and still balance a little bit of social drinking into your life.

Ahhhhh, I Now Understand Why They're Called Five Fingers!

Love my Vibram Five Fingers, but only watching this vid do I finally get the reason for the name!

Free Fat Loss Extravaganza!

Would you like free acccess to fat loss tips, tricks and techniques from experts around the world?

If so, make sure you check out http://www.freefatlosstips.com/ where Daniel Munday, Georgette Pann, Spida Hunter, Mark Raynsford, James Kerrison, Dan Grant, Dave Soucy and myself are all giving away goodies that will see you out of your rut and shedding bodyfat in no time - and it's all ther for the taking!

I'm giving away an exclusive KettleBelleBody fat loss programme: you can get this, along with all the other fat loss freebies at

http://www.freefatlosstips.com/

Make sure you tell your friends about this one as I don't want them to miss out either!

Are You Lazy? Try Meditating...

I've recently been advised to start meditating (yes, I know, its been a long time coming!).

I got the advice from my coach, Mike Mahler, who recommended I try the Holosync Programme. I bought the programme immediately and found that I got immediate benefits in terms of reduced stress, increased energy and an impoved sense of wellbeing. 30 mins listening to the CD feels like a mini vacation!

CDs are a great way to get into meditation, for people (like me) who would struggle to make the time, or spend the full time meditating 'properly'. You also get the benefits that take years to get to with 'traditional' meditation, as the CDs are designed to actually take your brain into an alpha or theta brainwave state, whereas with traditional meditation it can take years of practice to get there.

I have also bought a book on Mindful Meditation (the proper, hard work version!) which I aim to try to practice alongside the CDs. But the CDs are great for making me stay in the meditation for the full 30 or 60 mins, and are also great to listen to while going to sleep at night, to put on if you wake and can't get back to sleep, and also to listen to if you wake 30-60 mins before you actually need to get up (I do that a lot!). The Holosync guys recommend you actually get up an hour earlier if you really can't find (aka make) time in the rest of your day, as the effect of the CD will be even more beneficial than the same amount of sleep!

The best time to listen to the CDs is after your workout - and I love the double endorphin hit this gives you! Not only is it a great way to feel doubly great after your workout, but it is a fantastic boost to your recovery - and its kind of nice not having to go straight into 'real life' after a hard kettlebell workout!

This has an added benefit, though. According to Mike, the typical habit of eating your post workout meal or shake straight after training is flawed logic hormonally, as growth hormone peaks 30 mins after training. Immediately stimulating insulin kills the GH response and we want to make the most of as much GH as we can! Meditation also boosts hormone balance, increasing DHEA and reducing cortisol.

I have the Holosync CDs, these are the ones Mike uses and recommends. My only gripe is that they are big on trying to upsell you to further levels, which is quite annoying! I have already received a few sales letters in the post and the initial level is not cheap, so I don't want to invest any more in it just yet! So long as you can ignore the upsells then they are great though.

I have also just discovered the Immrama Institute which offer similar CDs, these are cheaper and I'm not sure what the difference is, if there is any. I've ordered the Ocean Wave CD, so even if they have the same effect, I can change the sounds each time for a bit of variety (the Holosync is rain water and bell things, blissful to listen to!)

Each programme has a meditation CD as well as other CDs that you can listen to while studying, reading or working out, to get you into a heightened state of concentration, or 'the zone'. I've not actually used any of the other CDs yet, but will start using them - see if my articles and blog posts become better and more consistent to see if they are having a positive effect!

If you want to find out more, check out these links:

HOLOSYNC Programme
IMMRAMA CDs
MIKE MAHLER (loads of articles and resources on hormonal optimisation)

Post a comment below if you have personal experience with either of these, or if you have any questions!

Meditation for Lazy Guys & Girls!

I've recently been advised to start meditating (yes, I know, its been a long time coming!).

I got the advice from my coach, Mike Mahler, who recommended I try the Holosync Programme. I bought the programme immediately and found that I got immediate benefits in terms of reduced stress, increased energy and an impoved sense of wellbeing. 30 mins listening to the CD feels like a mini vacation!

CDs are a great way to get into meditation, for people (like me) who would struggle to make the time, or spend the full time meditating 'properly'. You also get the benefits that take years to get to with 'traditional' meditation, as the CDs are designed to actually take your brain into an alpha or theta brainwave state, whereas with traditional meditation it can take years of practice to get there.

I have also bought a book on Mindful Meditation (the proper, hard work version!) which I aim to try to practice alongside the CDs. But the CDs are great for making me stay in the meditation for the full 30 or 60 mins, and are also great to listen to while going to sleep at night, to put on if you wake and can't get back to sleep, and also to listen to if you wake 30-60 mins before you actually need to get up (I do that a lot!). The Holosync guys recommend you actually get up an hour earlier if you really can't find (aka make) time in the rest of your day, as the effect of the CD will be even more beneficial than the same amount of sleep!

The best time to listen to the CDs is after your workout - and I love the double endorphin hit this gives you! Not only is it a great way to feel doubly great after your workout, but it is a fantastic boost to your recovery - and its kind of nice not having to go straight into 'real life' after a hard kettlebell workout!

This has an added benefit, though. According to Mike, the typical habit of eating your post workout meal or shake straight after training is flawed logic hormonally, as growth hormone peaks 30 mins after training. Immediately stimulating insulin kills the GH response and we want to make the most of as much GH as we can! Meditation also boosts hormone balance, increasing DHEA and reducing cortisol.

I have the Holosync CDs, these are the ones Mike uses and recommends. My only gripe is that they are big on trying to upsell you to further levels, which is quite annoying! I have already received a few sales letters in the post and the initial level is not cheap, so I don't want to invest any more in it just yet! So long as you can ignore the upsells then they are great though.

I have also just discovered the Immrama Institute which offer similar CDs, these are cheaper and I'm not sure what the difference is, if there is any. I've ordered the Ocean Wave CD, so even if they have the same effect, I can change the sounds each time for a bit of variety (the Holosync is rain water and bell things, blissful to listen to!)

Each programme has a meditation CD as well as other CDs that you can listen to while studying, reading or working out, to get you into a heightened state of concentration, or 'the zone'. I've not actually used any of the other CDs yet, but will start using them - see if my articles and blog posts become better and more consistent to see if they are having a positive effect!

If you want to find out more, check out these links:

HOLOSYNC Programme
IMMRAMA CDs
MIKE MAHLER (loads of articles and resources on hormonal optimisation)

Post a comment below if you have personal experience with either of these, or if you have any questions!

Free 30 Minute Coaching Call and a Kettlebell Challenge!

Just to let you all know that I am going to be running a KettleBelleBody Transformation Contest soon, and that I would like you to be a part of it!

It's going to be a 30 day challenge: you have to follow my KettleBelleBody Programme and Nutrition Guide and chart your progress on a blog (you can do this via the member site: http://carolineradway.ning.com).

There will be a winner in both the male and female category (the program is 'not just for girls' despite the title so don't want to exclude the guys, and it will be great if we could get some couples doing this together!)

As a bonus to anyone who doesn't yet have a copy of the programme, I am offering a 30 minute coaching call to the next 20 people who grab a copy!

Crazy, maybe, but a few clients are off on holiday over the next couple of weeks so thought I'd put those few hours to good use! This offer is going to run for 24 hours or until the 20 places have gone (or until I realise what a fool I've been and change my mind!)

So, if you don't have a copy yet, make sure you head on over to: www.kettlebellebody.com now and get in there quick!

If you do already have a copy, you can get a 30 minute call when you sign up for the Transformation Contest (more on that to come soon!), so you get a prize just for signing up!

So, let me know if you are going to join the contest, and send this link on to friends and family that you think would be up for the challenge or in need of some extra motivation!

Let me know if you have any questions in the comments below and let me know if you want to schedule in your 30 minute coaching call (best to leave an hour just in case we go over 30 mins...)

Speak soon!

More on Barefoot Training and Running - I love my Vibram Five Fingers!

Some more info on why you should probably ditch your running trainers:

http://www.wired.com/wiredscience/2009/07/barefoot/

Barefoot Training?

I used to encase my feet 90% of the time in running trainers, for training, while training clients and for just general walking around, and I can see that many people do the same.

When I began to train with kettlebells I realised that running trainers were not the way forward - the soft, cushioned nature of the sole, creates unwanted instability and transmits forces to places you don't want them, increasing the risk of injury.

The general advice is, therefore, to train wearing flat soled shoes, such as Pumas - yes, the ones you buy for a fraction of the cost of running shoes, from the 'fashion' sports outlets! I used to think that anyone wearing those in the gym hadn't got a clue (which is often the case in fact) but now I realise the error of my ways!

I actually usually train completely barefoot when I can, as you are allowing the feet to do the work they were created to do! Rather than allowing over-supportive trainers to reduce our feet's need to work, we can strengthen them by training barefoot.

There are loads of nerve endings in the feet - by over-cushioning we desentise these important proprioceptors, so we are missing out of a really important aspect of training.

If you pronate (as in the arch of the foot rolls inwards), then barefoot training should encourage your glutes to work harder, which should reduce the pronation. If you need extra work to fire the glutes properly, then you need to make glute activation part of your warm up routine - most people should be doing this really. Wearing shoes that support you in this position do nothing for helping you to improve the situation - they accomodate the dysfunction, which can lead to further problems down the road, or up the kinetic chain...

To find out how you can test your own glutes and the steps you can take to rectify the situation, check out this article: http://figureathlete.tmuscle.com/free_online_article/most_recent/how_strong_are_your_glutes_really

Of course, when you are training outside or in a gym, barefoot training is not usually advised or allowed. Which is why I decided to invest in a pair of Vibram Five Fingers (see the pic!). They look kinda wierd and I was sure I'd only wear them in the relative privacy of the gym or my garden, but they are so comfortable I want to wear them all the time!

The toe 'fingers' that I thought would feel really wierd, are actually brilliant as they encourage your toes to spread, in the way you may have done at the beginning of a yoga class, but that regular shoes simply do not allow you to do. I can feel each toe becoming independent and controlled and working as they are meant to!

Try to isolate each toe (like drumming your fingers) and most people will really struggle. Some yoga teachers can do it, but most people just won't have the control. In fact, the first few times I put the VFFs on it took me ages to actually get my toes in the 'fingers' and I do go barefoot quite a lot already, as well as windsurfing / surfing barefoot. Today I managed to slide my feet in no probs - was quite exciting!

You can read all about them on their site: http://www.vibramfivefingers.com and they have a Facebook fan page too.

Plenty of runners are using the VFFs too, not just us kettlebellers and resistance training folks. Of course, you can't run as far or as fast to start with, and running in the VFFs will show you where your weaknesses are, as opposed to hiding them, but in the long run your body will be stronger, and surely that is the point of training?

A recent article (I'll hunt it out and post the links in another post) likened it to jumping onto a big, soft, mattress as opposed to hard ground. Although you would think you land with more cushioning on the mattress, the body can experience more shock as the mattress is supposed to absorb it, so the body doesn't. If you jump onto hard floor, the body is forced to absorb the shock effectively itself, by flexing the relevant joints for a softer landing.

Pavel refers to it as the 'extensor reflex' that is turned off by adding cushioning to the soles of the foot (check out his blog post: here)

Would appreciate your comments - have you tried the Vibram Five Fingers? Are you still put off by the freakyness of them? Have I persuaded you to give them a go??

No Kettlebell To Hand? Here's a Workout for the Road - No Excuses!

OK, a fat burning, EPOC inducing (that means it's gonna raise your metabolism all day long!) and heart pumping bodyweight workout for you:

Warm Up: See Joint Mobility exercises: HERE

A1. 15 Bodyweight Squats - arms by your sides, or raise arms in front as you lower, or hold hands to head, prisoner style. If you have a KB to hand, then hold goblet style at your chest or in the racked position, doing 8 with the KB on the left and 8 on the right.

A2. 15 Push Ups - if you can't do full press ups then do kneeling or even better, elevated - using a bench (or a table if you need it a bit easier) for your hands. Make sure the chest, not the head, comes between the hands so you are engaging the chest muscles properly. For more advanced, have one hand on the kettlebell and do 8 each side or swap each rep.

A3. Skipping / Jump Rope or Kettlebell swings 60 seconds.

Repeat the above 3 exercises 3 times, 15-30 s rest (as little as possible) between the exercises and 30 - 60 s between rounds.

B1. Single leg deadlift x 10 each side (see this video of Lauren doing the KB version - do the same just with no KB if you need to - touching the floor in front instead). Lauren has a great KB DVD series - including one for pregnant women (yes, those abs have had babies!)

B2. Dolphin x 12 (clip here - but I would suggest you drop the hips lower at the bottom than she does in this clip)

B3. 10 burpees (my Southampton bootcamp trainees' fave exercise!)



Repeat the above circuit 3 times as for the first circuit!

Finish off with a plank - hold for 30 - 90 s.

Then stretch, shower and hit the rest of your day, basking in your elevated metabolism, knowing you're burning fat all day - yay!

Come visit my community site, too: http://carolineradway.ning.com

Warming Up for Kettlebell (and any) Training

I am often asked how best to warm up before training with kettlebells, and in general.

Sometimes new arrivals to my bootcamps wonder why we are gyrating around before training and not just jogging around the park

Most people are totally misinformed about what constitutes a proper warm up, thinking a quick 5 mins jogging or on the cross trainer will do the job, or perhaps a light set or two on the weights, or a few stretches - or even nothing at all!

But, there is a better way!

A way that will not only get the temperature of the body up, but that will improve mobility, work through every joint and every plane of motion, reducing injury both in the long and short term, as you are fully prepared for the training to come and also improving your mobility in the long term by consistent practice.

This way of warming up also serves as a 'rehearsal' for the training to follow - so you are ensuring you get maximum bang for your buck when it comes to the training you are about to do, which means you get a more effective and more efficient workout. Gotta be worth doing, surely?

It's referred to as a 'dynamic warm up' or 'joint mobility' and there are many variations of movements you can use to achieve the desired effect.

My KettleBelleBody book has an entire section devoted to a dynamic warm up sequence (as well as a Yoga Sun Salutation sequence that can also be used as part of your warm up, but if you don't have access to that then I can highly reccommend Steve Maxwell's 'Daily Dozen'.

This is a series of, you guessed it, 14 movements (ha, got ya there did I? There are 12 'core' movements and 2 optional ones!!) that should be performed daily - before training on training days and ideally in the morning on recovery days.

You can check out Steve's Daily Dozen here: JOINT MOBILITY WARM UP

It is also worth noting, that if you have any especially tight muscles that restrict movement (usually calves, hamstrings and traps) then it is worth stretching these statically before you train. Static stretching is otherwise NOT recommended as part of your warm up, as it actually switches off the muscles you want to work! So remember - only stretch the muscles that are over-active and preventing correct movement.

You may also want to 'fire up' inactive muscles - in most people this will be the core and glutes. Bridging movements are great for getting the glutes going - 1 leg variations if possible (if your glutes are operating as they should a 1 leg bridge / hip extension should not be a problem). A great option for firing up core and glutes is also the bird-dog.

If you have any joint mobility ideas or favourites the please list them in the comments - I like to keep my dynamic warm ups varied so always on the lookout for new inspiration!

Or head over to my new community site and chat to me on the forum there!

How to get not just Hot, but BOILING!

Mindset is the difference between success and disillusionment, and nowhere more so than in fitness.

We set off with all the best intentions, on an exercise or diet plan, but unless we have taken the essential first steps of figuring out WHY we want to be doing it and WHAT we want to achieve, then we often find that we flag a little, and end up veering off course, without really knowing what went wrong...

Make sure you review your goals TODAY! And if you don't have any clear goals, then spend a few minutes right now jotting down your first thoughts. What do you want to achieve? Why do you want to achieve it? We often give ourselves vague goals, but be specific! Give it a timeline - it doesn't matter if you don't quite hit that time, so long as you are heading in the right direction, so don't be afraid to set a really challenging timeframe - if you don't quite get there you will have got a lot further than if you set a less challenging goal, so 'fail forward fast'!

Think of it as a mental / emotional 'warm up', and make sure you review your goals on a daily basis. 'Warming up' in this way will ensure you are reminded of why you are choosing the healthy breakfast, why you are drinking lots of water and why you are excited about your training session. Without focus on these goals, and paying attention to them regularly, it is easy to forget why we're doing it all.

If you do forget, you may start making less good choices and finding that your great habits slip back to not-so-great habits. While it might seem that a little bit here or there won't hurt, it is the accumulation of all the little things that make the difference, and can result in great success or the complete opposite.

Those little things really do matter - watch this video to remind yourself just how much that little extra degree of effort can result in incredible results:



For more inspiring videos, check out Rocky, Randy Pausch, Aimee Mullins and more in my community site (you'll need to enter a few details to log in):
http://carolineradway.ning.com/video

And once you're in there, check out the 'One Burning Question' topic in the forum: http://carolineradway.ning.com/forum/topics/your-one-burning-question where I am answering any questions you may have on fitnes, nutrition, wellbeing, whatever! Windsurfing, surfing, snowboarding, yoga, kettlebells too...

And have a browse - there are loads of resources: nutrition guides, healthy recipes, a foam roller manual and more!

Your One Burning Question and a dose of Inspiration!

In case you didn't know, I have recently consolidated all my member sites into one giant information 'hub' at http://carolineradway.ning.com.

I would love you all to join and get into the forum, where you can post me your 'One Burning Question' (feel free to post more than one!)

The aim is to keep all my 'teams' under one roof - there's loads of nutrition advice, recipes, motivation and mindset info, but there are also private groups you can join, if you are a Personal Training client, and Outdoor Fit for Life 'bootcamper', a KettleBelleBody trainee and there are more groups to come!

So do head on over and join in the fun, and ask me anything you like!

Also, you really must check out this video, truly one of the most inspiring things I have seen in a long time. Turning a percieved 'disabiliy' into something schoolkids were actually envious of is pretty incredible in my view: http://carolineradway.ning.com/video/the-ideal-woman

Spot Reduction Kettlebell Workout?

Well, I must firstly apologise for having been absent from this blog for a while! I have been learning about Biosignature / Hormonal Profiling and assessing all my clients, so any spare moment when I haven't been training people (I'm so busy at the mo - so much for a recession!) has been spent completing detailed reports for them about why they store stubborn fat in the places they do, and helping them come up with a strategy to get rid of it!

Yes, spot reduction IS possible, but not in the way you have always thought!

Exercising your bingo wings (or bat wings) will not 'tone them up' as you cannot actually burn fat selectively by exercising that area. And usually the exercises you do to burn fat from areas like your upper arms are pretty low on the overall calorie burn, and it is the overall calorie burn that counts when burning body fat...

...So, ironically, you need to do big, full body moves, such as deadlifts, lunges, squats, presses and pulls to burn bodyfat from your upper arms (and everywhere else!).

So, how then can I be telling you spot reduction is possible?

Well, it is actually down to manipulating the hormones that cause you to store fat in certain areas.

That means correct and appropriate nutriton and training, as well as some targetted supplements while addressing issues such as sleep quantity / quality and stress.

I will explain about all this in more detail in future posts and emails, so keep an eye out, but for now, I have a kettlebell workout that is designed with most hormonal types in mind:

Warm up for 5 mins - dynamic stretches, general pulse raiser and joint mobility.

A1. Racked Squats x 10 (squat with one or 2 KBs in the racked position)
A2. 2 KB Press Ups x 10 (you can do regular press ups if the KB version is too hard!)
A3. Super Burpees x 10 (burpee as usual, but grab the KB and perform a front squat rather than jumping up)

Repeat the above superset / mini-circuit 3 times with minimal rest.

B1. Racked Split squat (lunges but stay in place for the 10 reps on each side then swap sides, rather than alternating each time, the KB in the racked position, same side as the front leg) or Bulgarian split squat with back foot on a step. 10 each side.
B2. One arm KB row. 10 each side
B3. Swings x 25

Repeat the above superset / circuit 3 times with minmal rest.

C1. KB Clean and Press x 10 each side
C2. Windmill x 10 each side (no KB if you are just learning, low KB as a progression, KB high if you are experienced)
C2. Snatches x 10 each side

Repeat the above 3 times, minimal rest.

Revel in the fact you have just boosted your metabolism ready for a great weekend!

Let me know how the workout goes!

P.S. Most people think they will burn more fat by doing more 'cardio' such as running, cross trainer etc. etc....

... I hope you know now that they are wrong, and workouts like the one above, along with a solid, nutritious healthy eating plan are the answer!

If you disagree, or have any questions, fire away!

P.S. My KettleBelleBody site has been hacked - so if you follow the links you will get some random hacker stuff displaying - this is not my site and I'm doing all I can to get it sorted... Sorry!!

Leigh Peele Rocks - Some No Nonsense Diet Advice For You

Leigh Peele, (AKA The Fat Loss Troubleshooter) is my go-to girl when it comes to getting my head in the right place when it comes to fat loss.

She has an awesome ability to tell it like it is, in a way that inspires me to take actions the 'yeah but' side of me likes to avoid!

We all get stuck in ruts and have mental blocks and default excuses that creep in to our self-talk, and Leigh puts her finger on most of those in this great podcast: http://avidityfitness.net/2009/05/05/what-to-do-after-the-binge/

(You can listen direct here too: http://www.avidityfitness.net/downloads/ep-22-after-the-binge.mp3)

I really recommend you have a listen, especially if you are at a bit of a sticking point or plateau, or if things aren't going the way you want them to. It's essentially about how to deal with a binge, but there is so much more useful stuff in there, that applies accross the board.

Often its the one thing we are most resisting (recently I was resisting going back to logging my food in Calorie King as I have been doing with great success for 18 months!) that is the one that is holding us back, and you can guarantee that Leigh will not only remind you of the importance of what you are resisting, but also help you see it in a new light, so you realise that your resistance is harder work and more effort than just doing it, and getting the results you are after.

A little aside: Did you hear about the man who didn't believe Egypt had a river?
He was in de-nile.

Leigh will make sure you're not wallowing in a murky river, but instead sailing over it unhindered, towards your goal!

One of her quotes is 'get in and get out'. As in, just get on with the fat loss bit, give it your all, and then you can chill out a bit (in that new bikini on the beach!)

And if you haven't seen her classic video then you have got to check this out too:

Cheat to Lose? Ha Ha, Check This Video Out:

Minimal Equipment: Maximum Effect

I had the pleasure of chatting to Daniel Munday this week (him being in Oz it was 8.30pm for me and 5.30am for him!) about how much simpler life can be when you work out at home, as well as how you can actually get a more effective workout.

I am, of course, all for kettlebells as the ultimate home training tool, but these can and should be augmented by good use of bodyweight drills. Many kettlebell exercises should be practiced 'naked' first anyway and there is a whole section of KettleBelleBody dedicated to bodyweight training so you can get started while waiting for your kettlebells to arrive, or so you can still get a great workout when you are travelling light!

Gyms provide you with equipment that is worse for you than using absolutely nothing - so why pay all that money to get worse results? Obviously most people don't know what they should be doing, so find it easier to go to the gym, but if you listen to the interview on Daniel's new community site: http://homeworkoutexercises.ning.com/ you can check out a load of really useful resources and video clips for home exercise - so get ready to ditch the gym membership and get in fastastic shape!

I have already learned the 'up down' from him - something my Outdoor Fit for Life Bootcampers are going to hate him for!

What is your favourite bodyweight exercise and why?

Come Join Me in the Magic Hundred - Starts in 10 Days!

Those of you who were reading my Find Your Perfect Fit blog last summer may have seen my posts about the Magic Hundred.

Well, time has come again to repeat the exercise (in fact I should have done it again since I completed the last one in November...)

The Magic Hundred really is the ultimate goal getting programme. If you want to make the next 3 months the most successful and fun of your life then you MUST join me and my bootcampers, and the thousands who are all starting the progamme together in 10 days, on April 27th.

I did this last year, in which time I learnt to kitesurf, created an ebook and launched it, read loads more than ever (usually don't get time for fiction), learnt to fish (and even fed ourselves with fresh fish) amongst other things - and I lost a bit of focus half way through so could have done a lot more!

This time my goals include having the best bootcamps in the country, getting a brand new VW van and an airstream campervan, learning to forward loop, eating 95% Paleo, winning the KB comp that's being held in July - and I haven't really thought about the rest yet...

What would you like to achieve? You can think big and small, some things you may not get, but better to not quite achieve some goals then never set any and never achieve anything, eh?

Check it out now, and get signed up to join us in 10 days! THE MAGIC HUNDRED

Happy Easter!

Just to say 'Happy Easter' (or happy holidays)! Hopefully the celebrations aren't too chocolate-filled: think 80:20 and you'll be fine, but overdoing it just because its that time of year will lead to a lot of hard work to reverse after Easter, so just stop to ask if that second piece really is worth it!

Don't forget that the darker the better where chocolate is concerned, as there is less sugar and more goodness (yes there is goodness in the pure cocoa!) so make sure you demand the best quality chocolate and don't settle for second best!

I'm hoping to get one of these from Hotel Chocolate, but I think at £20 I can safely say I should be so lucky!

If you want a truly guilt-free chocolate fix, over Easter or anytime, Prograde Cravers are the answer: http://kettlebellebody.blogspot.com/2009/01/finally-prograde-comes-to-uk-and-we-all.html

I'm off to Cornwall now, if we get some decent surf or wind then I might be able to justify a bit of chocolate, so fingers crossed! I'm actually going to buck the egg-shaped trend and pop over to St Ives to Living Foods to get some of their incredible Raw Chocolate Pie, made of raw superfoods only!

Your Questions Answered (Finally!) How To Lose Body Fat and Some Delicious Recipes Too!

So, the time has come for me to finally start answering your questions - several of you posted some great questions a few weeks ago and I must apologise for taking so long to reply!

My first question was asked by several peeople and was contained within many questions such as the ones below:

Hi Caroline

I'm 12 weeks pregnant so any articles on how to prepare physically for the birth and how to eat well, what exercises to do and what to avoid.

I'm still training finding it really hard to stick to my usual paleo-style eating plan because my tastebuds have gone haywire! Most of my usual fish and meat choices smell and taste horrible now, so getting enough lean protein in is proving difficult. Advice on that would be very welcome.

Many thanks

Rachel Johnston

I would love teaching on how to eat. I have seen a huge improvement in my figure with kettle bells, but if I could lose 5 pounds it would be great. How do you balance enjoying life and having a slim body?

Joy Humphries

Hi Caroline,

I'd really like articles on nutrition... specifically, how to make the same ol same ol tuna and chicken interesting again! :)

And of course, kettlebell routines are always a plus!

Thanks!
Cheverly

Ok you asked for it Caroline.

A tricky question from Australia!
I compete in mountain bike races, long distance adventure races and well, most things going really! I train hard and usually two sessions a day (from 60 mins to three hour sessions) and im not just doing long slow distance! Im mixing in intervals, speed work, some killer hill repeats up mountains. I also do a bodyweight/ kettlebell superset circuit three times weekly, and some yoga and rockclimbing. im no slouch, i train hard and i am fit (with calves and quadriceps to die for!)
But im still fat!! And i think this is more a nutrition question than anything else. Sure i can lose weight if i cut out carbs, but i also guarantee that i won't be able to get out of bed, let alone do my training! im still struggling with this awful chubby stomach, to the point that it is really affecting my self esteem because well, i guess i don't really look like i can do what i do in terms of my sports performance.
So my question is how should i eat to maintain a high volume of training, and hard training, but still lose weight. I understand that it all comes down to calorie balance in the end, but sometimes i am just eating to be able to train or to recover for the next session, but i am not getting lean the way i should be!
I hope this question spurrs you on to right some more great articles!

Regards,
Lissanthea Taylor

Hi Caroline,

Thank you for this. I have a big problem in my mid-section, especially around my hips and butt. I have been struggling to get rid of the excess fat after I gave birth to my son. I would really appreciate any tips as to how I can effectively deal with this in my diet and exercise programme.

Looking forward to hearing from you.

Kind regards

Thenjiwe

So, there is a LOT of confusion out there regarding diet and nutrition!

All of these questions have a different slant, and of course there are many other questions there regarding pregnancy, recovery and stubborn fat areas and these will follow in the next few articles, but to start with there are a few basics to make sure you are losing fat, not simply 'eating healthy':

1. You MUST have a calorie deficit to lose body fat! You can't trick this one - calories do count, most diets that don't ask you to count them will trick you into it by making it hard for you to eat by banning things! Or by managing cravings, which is much more valid, but not a guarantee of success. Not tracking doesn't work for me as I like to eat, even if I eat only 100% clean, natural foods I will still eat more than my body needs to lose weight, if I'm lucky I will maintain. Remember, to lose fat you need LESS than your body needs - and your body wants at least what it needs, so relying solely on your body's intuitition will at best lead to maintenance. In a world of temptation you have to add the fact that your mind is constantly being bombarded by messages to eat, so you may feel hungry but its a Pavlov's response to constant harrassment to eat (even weight loss ads are selling you food to eat to burn fat).

2. Quality of food is vital for ensuring you have maximum energy, even more so if you are in a calorie deficit and / or training hard! Meats, vegetables and fruit are more nutrient dense than starchy carbs, so focus on those first. If you must add carbs (if you are an endurance athlete like Lissanthea) then add them last and focus on starchy veggies and potatoes first: squashes, sweet potatoes etc. Then wholegrains such as brown rice, millet, oats, quinoa. Also remember that sugar and white starches such as flour are actually 'vitamin robbers'. Yup, as the name implies, they actually use up more nutrients in the process of digestion than they supply. If you have an intolerance this will be made even worse by gastrointestinal distress...

3. Training is important not only for the calorie burn element but for the fact that you will ensure that it is fat you lose, not muscle. If you don't use muscle it won't stick around as its metabolically expensive (read 'burns lots of calories at rest') which is bad for a body that wants to store fat for emergencies, but great for someone who wants to lose fat. So use it or lose it! Full body compound moves are far better (squats, lunges, press ups, rows) as they actually use all your muscles - a simple jog round the park can do the opposite, encouraging muscle loss and as its not using many of the muscles of the body you will also not be supporting the maintenance of muscle throughout the entire body in the way that full body workouts do.

4. Inspiration is important too! Clean eating can be divine, but sometimes it feels a bit like hard work or we just don't know where to start. If you already have the Kettlebellebody Ebook you have Daniel Munday's fabulous 13 and a half minute meals so go hunt it out of your computer and give one of the recipes a try today!

An alternative, if you don't have my book (and really, if not, why not?! Especially as summer is practically here, Antipodeans notwithstanding: www.kettlebellebody.com...) you should check out my friend Jon Le Tocq's great new recipe book, Cooking for the Fitness Lifestyle. It's on sale at the ridiculously bargainous price of $13 or £9.99 with 150 clean and delicious recipes. He's also listed calories of all the recipes, so you can indulge (many of them feel pretty indulgent and certainly not 'diet food'!) but also plan your food so you can maintain a calorie deficit... Get a copy before he realises he's actually giving it away!

Next time I will answer some of the more specific questions regarding eating for different goals and situations.

If you have any more questions, please email them to me or post them in the comments box and I will add them to the list. As with this post, where there are several questions on a certain area or topic I will focus on those areas first so worth adding your question id you want to see an answer sooner!

A quick Kettlebell Workout to Do NOW - No Excuses!

OK, a quick 'no excuses' workout for you, to stay within the theme of my Ultimate No Excuses 'You Write the Rules' Transformation Contest!

Perform 5 mins of dynamic stretches, plus body weight squats, lunges, side lunges and the stick up before you start.

10 Reps (each side where applicable) of the following, taking as little rest as possible until the end of the min-circuit:

• Clean and Press
• Tactical Lunges, or Racked Lunges (holding the kettlebell in the racked position)
• Press ups (if you want to use one kettlebell on the floor you can do assymetric press ups, one hand on the bell and one on the floor, alternating each rep (which means you have to do 10 each side - ha!)
• Deadlift - you can do any variation here: one kettlebell centre, suitcase deadlift holding one to the side, 2 KB deadlift holding two of the same or uneven weight to the side (if unevem don't forget to swap!)
• Lunge and row (or if you have 2 KBs try the renegade row!)
• Swings x 25 (yes I know I said 10 of each but hey...)

Time yourself if you can find an implement of time measurement, give yourself 1-2 minute break then repeat and see if you can hit the same time!

If you have time for a third set - hit it!

Have a good stretch of tight muscle groups afterwards - and enjoy the feeling of a revved up metabolism!

And next time, try to beat today's time (or go for harder variations or a heavier KB...)

And the Winner Is.... YOU?

Well, the votes have been counted and it was a close one!

The overall winner of the 2009 KettleBelleBody Valentine's Love Your Body Challenge is....

........Nikki Caputa!!!

Yes, again!! For the seecond time running Nikki has cleaned up, CONGRATULATIONS!

If you are reading this and kicking yourself for not entering and letting Nikki win FOR A SECOND TIME, then GOOD!!

(Take that feeling and read on to find out how EVERYONE can win this time...)

Because with these contests, it actually doesn't matter whether you win or not! All those who give it a go and see it through are winners, as they get great results, and definitely better results than the alternative of not taking part!

A challenge is counterproductive if you try to be too perfect and if the focus is only on winning, as the moment you think you may have ruined the chance of winning you are likely to give up altogether!

The next full challenge is not going to be held for a while, but, I have a far more cunning plan to ELIMINATE ANY EXCUSES that have stopped you taking part so far!!!

EVERYONE can win this one - yes, that means YOU TOO!

The winning is the taking part this time, there will be prizes for ALL who see it through (at my discretion & as with all my contests, I let the winner select what they want as a prize at the end)!

So, a different kind of challenge! It is COMPLETELY ON YOUR OWN TERMS!!!

You heard that right - am I crazy? Maybe?

But I have just been through a month of following a kind of challenge and realised that one of the things I most struggled with was feeling like the decision to train / eat in a certain way was made for me... Great for motivation if you need someone to give you a shove in the right direction, but for a programme to be effective in the long term you need to be INSPIRED - the clue being in the word - it has to come from WITHIN.

You have to decide you WANT to make the changes and do them in a way that fits you and your life right now. If you have a weekend away and can't train or want to make that your 'cheat meal' then you need the flexibility to be able to do that. I want this challenge to be the kick start you need to get LONG TERM results too...

One of the major principles of KettleBelleBody and kettlebells in general is reaching your goals ON YOUR TERMS - fitting workouts into a busy life and hectic schedule and still getting GREAT RESULTS.

So, until the next formal challenge starts I have decided to offer up a prize to EVERYYONE who documents their progress with KettleBelleBody and gets great results!

You don't have to beat anyone - apart from all those who are too lazy to bother! All I'm asking for is ACTION on your behalf, combined with ACCOUNTABILITY that comes from setting your goals and logging your progress publically.

The reason - you will get BETTER results this way! And I want you to be USING my programme, not letting it gather dust on your hard drive or a shelf somewhere!

THE RULES:

• YOU CAN START WHENEVER YOU LIKE! This is to eliminate excuses about committments getting in the way / holidays etc.
• You can choose a timeframe too! Some people like the 30 day challenge as you can be super strict for a shorter period and can avoid distractions, others prefer the longer term, so 12 - 16 weeks, as you can allow for the odd slip up...
• You take photos and measurements before starting the workouts and once per week for the duration (this is great for your own accountability and success too, check out: Muscle in a Month for mine!).
• You perform 2-4 KettleBelleBody workouts each week but can also do other activities and workouts - I appreciate we all have things we love to do and don't want KBs to replace all that!
• I would prefer it if you followed the KettleBelleBody Nutrition Plan, but you can also choose an alternative should you prefer. I really reccomend Leigh Peele's Fat Loss Troubleshoot Manual if you need an extra boost.
• You log your progress at least weekly on Mission Slim-Possible - you can also set up a free blog at www.blogger.com but make sure you post at least weekly on the forum to summarise your progress so it is easier for us to follow - I'll set up a single forum thread for us all to enter our updates.

And that is it! Once you have finished your Challenge, you must email me the link to your blog as well as a summary of your before and after measurements and your first / last pics. Winners are at my discretion and depend on the progress you have made towards your goals and the challenges / obstacles you have oversome. You must write 2-300 words on why you deserve a prize! Also, by entering you agree that your comments and pics can be put up here and shared with readers (just so I don't have to ask each time I want to post an extract on the blog!)

Simple, huh?

Comment below if you plan to enter, and if you haven't already joined Mission Slim-Possible then head over and join now!