An swinging update and info

Alright, so I am at the ½ way point of the month and here is an update as to where I am at with the “10,000 swings” challenge:

Day 4 during the course of being at work 600 with 40lb bell – 8429 remain –will attempt to knock out @2000 the next 3 nights at work,Day 5 1280 !!!!! {At work every hour did some},Day 6 Barely 200, Day 7 - 380, Day 8 - 410, Day 9 – 330, Day 10 – 460, Day 11 - 300, Day 12 – 230, Day 13 [work] 800, Day 14 – 300, Day 15- 200 all this equals 3539 left.

This is A LOT harder then I thought!!! Most were done one handed with a 16kg bell or a 24kg bell. I am glad I am ahead of schedule so I will start trying heavier bells.
Here is some good nutrition info!


5 Nutrition Tips for Fat Loss



By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

This is always tough to admit, but nutrition is more important than
your workouts when it comes to fat loss.

And since diet is more important than exercise, I've decided to
spend a lot time sharing nutrition tips this week, starting with
these 5 diet secrets:

1) Your nutrition program doesn't have to be extreme.

Hold up on making any extreme diet changes. Make sure the nutrition
plan you've chosen is sustainable. Simple diet changes go a lot
farther than you might think.

Why not just eat more whole, natural foods rather than trying to go
on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the junk out of the house.

If it's in your house, you'll eat it...and trust me, this goes for
me too. When I visit a relative's house for holiday, I always eat the
treats they have sitting around. That's why I keep the junk out of
my house.

So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the "diet-killing" gap.

For some folks, the diet-killing gap is between work and dinner.
For others, it's between dinner and bedtime, but for almost
everyone, there is a point in the day when we suffer from mindless
eating.

So make sure you have alternatives...as soon as you come home from
work, cut up vegetables and dip them into hummus. That will keep
you full on a small amount of calories.

After dinner, if you need something sweet, stir up chocolate
protein powder into a small bit of plain yogurt. That will satisfy
you.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only about 1-2 times. You'll really
notice a difference and you'll slow your eating so you feel full.

5) Have a bowl of broth-based vegetable soup before a meal.

American researcher Barbara Roll has published a lot of studies
showing that this will help you reduce the food you eat.
Surprisingly, consuming just water doesn't seem to do the same
trick.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for proven secrets to help you lose fat in 2010.

Click here for more....