So here are some safety tips for the Kettlebell:

Stay within yourself – It is super important to be in control of the kettlebell…Do not let it control you!   It is easy to lose form, so if you start getting tired and start to lose form, drop down to a lower weight or take a little break.

Always stay focused – When you are doing a kettlebell workout you need to be thinking and focusing on that workout.  Do not be thinking of homework you need to get done, or how your boss pissed you off.  Just stay focused on your workout.

DO NOT correct in mid-swing – If you are in the middle of an exercise and you are swinging the kettlebell, do not try to correct your form in the middle of the swing.  Let the kettlebell take its course…wait for the kettlebell to come to a rest, and then correct your form on the next rep.

Lots of space – You never want to use the kettlebell in a tight area, or when people are walking around you.  It is easy to knock someone out or break things if you do not have a lot of space.

Treat all kettlebells equally – Do not discriminate against your kettlebells.  Whether they are light or heavy, you must treat all kettlebells with the same respect.  It is easy to lose focus on the lighter kettlebells, but you must not make that mistake.

Build up to greatness – Do not try to be the world strongest man/woman right of the bat.  Gradually build your strength and gradually learn the form before you start doing crazy amounts of reps.

Remember form is better than reps!  Also, make sure to enjoy yourself.  Kettlebells should be a fun exercise and the benefits are amazing.

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Here is a little information about resistance bands.  The thicker bands are higher in resistance, which will help you build more muscle ans strength.  The lighter bands allow you to do more reps, which will help you shed pounds and get toned.  I like the bands that look like surgical tubing the best, but there is also a rubber band style.

Here are 3 workouts that you can do with resistance bands:

Shoulder Press – With one foot forward and one foot back, step on the middle of the band with the foot that is forward.  Hold the handles just above your shoulders. Then push up above your head.  Return to the start position.

Bicep Curls – Stand on the band with both feet about shoulders length apart, then alternate arms performing a bicep curl  like you would with free weights.  For more resistance you can widen your stance.

Band Push-up -  First wrap the band around your back, then grasp the handles in each hand. Get into pushup position, securing the band under each hand. There needs to be tension on the band. Then perform a push-up.

That is just three of many workouts you can do with a resistance band, so go ahead and give them a try.  After you get used to them, you will find that you will probably enjoy them.  You can also get door attachments for your bands that will help you get more creative with your workouts.

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Stability or exercise balls are great at utilizing your core and balance.  The ball is an unstable surface which helps target all different sorts of muscles that you would not be able to target on a stable surface like the floor.  In fact, even just sitting on the ball is better for your stability muscles than sitting in a chair, but do not expect to get six pack abs by just sitting on the ball.  A Stability ball will add a wide variety of workouts to keep your routine fun and enjoyable.   There are many different workouts you can perform on the ball that targets your core, but also other parts of your body too.  If you are pregnant, the stability ball is safe for you, allowing you to do workouts you would not normally be able to do.

Okay, so you want to buy the ball…What size should you get?  There are normally 3 different sizes 55 cm, 65 cm, and 75 cm.  The 55 cm ball is for people who are 5’7″ and below, the 65 cm ball is for people who are between 5’7″ and 6’2″, and the 75 cm ball is for people 6’2″ and up.  You want to make sure your ball is well inflated.  When you sit on the ball it should slightly dip down and be firm on the sides.  Make sure you check the manufacturer’s weight limits for the ball, most max limits are 300 pounds. It is super important to know the weight limit if you are looking into lifting free weights on your exercise ball.  Finally, make sure that when sitting on the ball your legs are bent at a 90 degree angle, with your knees straight above your ankles.

Enjoy your exercise ball and move slowly on it so you avoid injury.

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The principle is the same as free weights.  You lift free weights up and then you let the resistance of gravity bring it back down slowly.  With resistance bands you have resistance through the whole motion, when you lift up on the resistance band and when you release down.  So yes, resistance bands do work, and in some exercises they actually work better than free weights.  But when it comes down to it, it just depends what you like using better, free weights or resistance bands.  There are some benefits to using resistance bands, they are cheap and they are easy to travel with.  Also, there are plenty of different weighted resistance bands to choose from, and they are very easy to store in your house or pack in a suitcase when you travel for business, or go on a vacation.  There are many workouts you can do with resistance bands, especially if you have a door attachment.

I encourage you to give resistance bands a try; you might find that you like them more than using free weights.

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So you have probably seen the infomercials of the Slendertone Ab Belt and it probably looks to good to be true.  Well…it is!  The Slendertone Ab Belt is a complete scam, and any other ab belts that promise you six pack abs are also scams.  It would be nice to live in a world that we can sit around on our butts, watch TV and lose fat by putting on the Slendertone Ab Belt, but unfortunately we do not live in such a world.  Instead we live in a world where people get taken advantage of in there desperate state to lose weight.

I really do wish the Slendertone Ab belt or any other Ab belt toner worked, it would give a lot of people an easy option to shed off some unwanted pounds, but the fact is that it does not work.  They have no research to back up their Slendertone Ab Belt product.  If you read the fine print it says that, matched with exercise and a nutrition plan you can see results.  Well of course you are going to see results!! Exercise and a healthy nutrition plan will help you lose weight.

Let me tell you what does work with Electric Stimulation…

When I was younger, I tore my knee up pretty bad.  I was not able to walk on my leg for three weeks, in that three weeks my quad muscle pretty much disappeared.  I was able to touch my right hand fingers to my left hand fingers when I gripped around my thigh.  When I began physical therapy, the therapists started hooking the muscles around my knee up to an electric muscle stimulation device.  This got my curiosity going, I asked my physical therapists if the Ab belt toners actually worked, because they were using it on my knee.  He said no, not at all!  He went on to say that the only way electric muscle stimulation works is to give an inactive muscle the help to start usage again.   Which is the reason physical therapist use electric stimulation, because they deal with people who have been injured and have inactive muscles.

The only thing that the Slendertone Ab belt and other Ab belt toners are good for is irritating the skin.  You will not get six pack abs or burn tons of fat because of the Slendertone Ab Belt.

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An exercise ball, also known as a Swiss ball, stability ball, Pilate’s ball, and a sports ball, is actually a very affective exercise tool in strengthening your core. How does it differ from sit-ups or crunches on a floor?  When you do sit-ups or crunches on the floor, the solid ground helps to stabilize your core.  Because the floor stabilizes your body, you only get an abdominal workout instead of a full core workout.

The reason an exercise ball works, and the reason you see them in gyms and physical therapy centers, is because you are laying on an object that is unstable.  Because you are lying on an exercise ball that is unstable, your core muscles (just not abdominal muscles) have to work to stabilize your body when you perform an exercise.  Exercise balls help you to workout all those little supporting muscles that you cannot target if you were just to do sit-ups or crunches on a floor.

What about using your exercise ball as a chair?

Although sitting on an exercise ball can help strengthen your core, do not believe the myth that you will get six-pack Abs from sitting on a ball all day. There are a lot of factors that you need for great looking Abs, cardio, weight lifting, core exercise, and a great nutrition plan.

Exercise Balls are great to have and there are tons of workouts you can do with them. Exercise balls are cheap and affordable and can definitely help you in reaching your fitness goals.

Do you have a question? Then ask me! Just click on the “Ask the Fitness Dude A Question” at the bottom right of the page.

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