Alvarez-HKC

05/02/2017

Life is but a stairway, the steeper the climb the harder it goes, but we must keep climbing or we get run over.

01/28/2017

2 hand swings, it took me too many try's to get the video done correctly. This was I think the fifth try and I made it shorter so I could post it faster. 5x25

11/24/2016

From our Household to yours!

11/02/2016

Ferocious Fitness A Fighter’s Proven Action Plan to Develop Blazing Power, Animalistic Strength and Killer Conditioning by Phil Ross with Marty Gallagher

09/19/2016

Last nights dinner pictured here was so good, tonight is just a Big Salad!

09/08/2016

Tonight during TV commercial break I'm just getting some movement in with some lightweight KB Snatches and a few Turkish Getups.

09/02/2016

What a Great Instructor!
I have learned so much from Franz.

09/02/2016

Snatches take a toll on your hands...

08/10/2016

Use what you have to get it done..

02/01/2016

This is great advice for those that sit a lot for work. Change it up with single hand swings and double hand swings. So important to offset bad posture which sitting causes for is all. Low impact moves make a huge difference and allow for more people to do these exercises.

Q: Why?
A: Because the swing is the antidote to the sitting posture.

Q: How does it correct sitting posture?
A: It strengthens the glutes and opens the hip flexors. (When you are seated, the glutes are turned off and the hip flexors are shortened.) It also re-establishes proper breathing, mobilizes the hips, and stabilizes the spine.

Q: Better health, posture, and mobility—is that all?
A: In fact that's not all, but it is plenty.

Q: So is this all a person needs to do?
A: It is a bare minimum. If all you have is a minute or two, do swings.

Q: What if I sit for 10 hours a day?
A: Then you should swing a bell for a minimum of 5 minutes, every day.

Q: What if I can't find 5 minutes every day?
A: You cannot seriously be asking this.

Q: What if I ride a bike instead?
A: Biking is fine exercise but it is also more time spent in flexion, making the extension movement of swings even more necessary.

Q: Who does this apply to?
A: Every person.

Q: For like a month, or a year, or for how long?
A: Taking care of yourself is for forever.

01/25/2016

Wow... What a start to my day!!
After needing a lot of time off (1 year) for healing my shoulder I am back. That was way too long but those injuries don't heal quickly, glad to be back to a regular routine. I will be feeling today's workout the rest of the week!!
Back and bI's, forearms and finished it all off with 100 single hand kettle bell swings in 5 minutes!!
Heart rate was jacked just by this last exercise!!!

11/01/2015

A personal trainer can demonstrate proper form and push your limits. If you want one, check for NCCA or ACE certification. You can also use UP partner apps like FitStar and Wello for personalized training.