Ryan VanBrackel

04/06/2019

My Saturday morning routine. What’s yours?

04/03/2019

Kettlebell Foundation Technique Series
The One Arm Clean
Like the swing, the clean is another staple in my training. This is a great exercise to transition to once you have mastered the swing.
The kettlebell clean hits most the muscles in the body making it a great fat burning and strength building exercise. If you sit a lot during the day, this movement is a great counterbalance for you.

Today’s video will be focusing on some of the basic variations of the clean. First will be the dead clean. Then, the one arm supported clean. Lastly, the start and stop clean.
Here is a detailed step-by-step guide for you as well.
Dead Clean
Step 1: Place the bell between your feet closer to the heels. (We want this bell to go up in a straight line.
Step 2: Push your hips back keeping your butt high (this is a hinge, we aren’t squatting) and bending your knees slightly.
Step 3: Gripping the kettlebell with one hands, pull your shoulder into their sockets (down and back), firing those lats and creating a flat back.
Step 4: Snap (hip thrust) the bell with your legs. Note: The power of this movement is through the legs, not the arms.
Step 5: As the bell is ascending to your chest, rotate the arm around the bell. When done right this will put the bell between the wrist and bicep into what is called the rack position. Very important while on this step to engage the lat muscles by squeezing your armpit. Pretend you have a $100 bill (atleast this is what I always have to do because my wallet is usually empty) in your armpit and you don’t want to drop it.
Step 6: Bring the bell down to the floor.

With the assisted dead clean...
All steps are the same but with your opposite hand helping you guide the bell.

With the start and stop clean...
Step 1: Place the bell 1-2 feet in front of you instead of between your feet.
Step 2&3: Same as above
Step 4: Hike the bell towards your backside
Steps 5: Follow step 4 from the dead clean
Step 6: As the bell descends, similar to the swing, play chicken with your zipper and then hinge your hips back.
Step 7: Keep your hips back to allow the bell to go back to the starting position.

Thanks for reading, now go get cleaning.

Like, share or comment below to let me know if you thought this was helpful.

Just swing it!

04/01/2019

GO-TO PROTEIN PACKED SALAD
Here is a quick and easy go to salad to make for lunch that is healthy, protein packed, and filling.

Ingredients
4-6oz of chicken (30-40g protein)
1 sliced apple (4-5g fiber, more filling then berries)
1/3 cup sliced almonds (7-8g protein 5-6g fiber)
2 heaping handfuls of kale (3-4g protein & fiber)
(Optional) Dash of Lemon Vinaigrette (simple self made recipe)

Instructions
1. Cook the chicken to your liking.
2. Cut the chicken into bite sized pieces
3. Mix the kale, apple, almonds and chicken into the bowl & blend.
4. Optional. For flavor add a dash of lemon vinaigrette.
5. Enjoy.

Know somebody who likes quick and easy healthy meals? Share this post or tag a friend.

Also, keep an eye out this week for details on an upcoming fat loss challenge that will provide you a proven plan for quick and easy fat loss to get you looking your best for a night out on the town.

Just Swing It!

03/29/2019

FRIDAY FINISHER
This weeks finisher is the Kettlebell Burpee. Go 3 rounds of 60s work, 30s rest.
Few notes...
When it comes to the bottom part of the burpee, I like to take my hands off the bell and put them on the ground so that I don’t take the chance of rolling the wrist but do what you feel most comfortable with.
For the jump think like the swing, lats engaged, flat back, once you jump stand tall.
Any questions, comment below or send me a message.

Just swing it!

03/28/2019

Here’s a little sneak peak of a few videos to get my YouTube video library up and running. If there any particular videos you would like to me make for a specific exercise or topic of discussion, comment below or send me a private message.

Just swing it!

03/27/2019

Take a seat, bring a drink and tell me about your greatest achievement to date.

03/25/2019

HEALTHYISH ON THE GO LUNCH TIPS
Sometimes a convenience store is your only option. No biggie. Reach for a pre-made salads first. Beyond that...

1. Aim for better, not perfect.

2. Create a balanced meal.
Proteins
Aim for these: Plain greek yogurt, hard boiled eggs, edamame, protein powder (might want to drink this although I've seen a person take a scoop straight to their mouth before haha)
These are "ok": String cheese, protein bars, pre-made protein drinks, beef jerky, flavored yogurt

Carbs
Aim for these: Fresh fruits, fruit salad, dried fruit (unsweetened)
These are "ok": pretzels, granola bar (oat-based)

Fats
Aim for these: Hummus, mixed nuts, peanuts, sunflower seeds, guacamole
These are "ok": trail mix, flavored nuts, dark chocolate

3. Take 10 (less than 1%) of the 1440 minutes of your day tomorrow to prepare food that will nourish your body and keep you on top of your game.

Just Swing It!

03/24/2019

03/20/2019

No Bake Travel Friendly Peanut Butter Protein Bites
5g Protein | 11g Carbs | 7g Fat | 2g Fiber per
If you're like me and love peanut butter, you gotta try these. Not only does it have that delicious peanut butter taste but it's also packed with protein, healthy fats, fiber and omega-3s.

Ingredients include: peanut butter, local honey, extra virgin coconut oil, protein powder, rolled & steelcut oats, flaxseed meal, cinnamon, dark chocolate and salt.

Want the recipe? Comment below or send me a message.

Just Swing It!

03/19/2019

WALL SQUAT HOLD CHALLENGE
The wall squat is a great low impact exercise for improving leg strength & endurance. When you have a minute or two or three today, get a timer and give this a try.
Here’s how to do it:
1. Stand with your back against the wall.
2. Slide your feet about 12-18 inches in front of you.
3. Slide your back down the wall until your hips are in line with your knees (90 degrees). Adjust feet if ankles are not in line with your knees.
4. Extend your arms out (no hands on knees).
5. Hold as long as you can.
6. Post your time down in the comments below.

Just swing it!