How to Do a Kettlebell Swing.

It's been a long time since we did a Movement Series video. Here's a video showing you one variation of the kettlebell swing. As I said in the video, learning how to properly hinge at my hips and swing a kettlebell was a big deal for me because it served as a foundational exercise that helped me squat and deadlift.

0:23 – People assume the Kettlebell swing is a shoulder dominant exercise.

0:45 – Hike the Kettlebell back

0:55 – Pop your hips aka squeeze your butt!

Swing Away!

What To Eat When Late Night Cravings Hit.

When it comes to cravings at night, I find most people have an issue with sugar and/or overeating. The thing is, eating at night isn't necessarily bad, it’s overeating that makes it less than ideal. Here are some foods that can at the very least cut the intensity of late night cravings without the extra calories.

0:24 – Garden of Life Protein Shake

0:27 – Protein is harder to overeat

0:38 – Skyr Yogurt or Coconut Yogurt w/ coconut

1:00 – Nuts and seeds

1:12 – Zevia and other low-calorie drinks are macro friendly but may feed into sugar cravings at night.

Before you make fun of someone's diet...Read this.

A little all over the place, but I wanted to talk about the large movement of people bashing on diets especially in relation to fat loss.

Time Stamps:

0:48 – Counting calories is sustainable eating approach in the long run if you’re willing to put the work in.

1:14 – Lifestyle habits should be the long-term goal.

1:23 – “Healthy Foods” make the decision process easier at the start of your diet

1:52 – If you’re having trouble with hyper palatable foods, then sticking to a range of whole foods can be helpful.

2:10 – The problem with dieting is that some people don’t know when to stop dieting.

2:46 – Dieting isn’t magical in the foods that you eat, but in the motivation you find from starting something.

Best Breakfast Options For Fat Loss and Energy

There are multiple ways of achieving energy and fat loss. One way of jumpstarting the process is by utilizing a breakfast which consists of quality fats and protein. This is not to say that this is the only way of achieving fat loss and energy, but It's a tool to consider. Examples of these breakfast options include...

• Salmon and Avocado

• Eggs and Bacon (in moderation)

• Oysters and Almonds

• Beef and Brazil Nuts

Here are my recommendations for clean pre-workout supplements.

Who says pre-workout supplementation can't be healthy? In this video I share with you some of my favorite workout supplements. 

Video: How To Make Pho (Chicken)

Here's the recipe for the chicken pho that I've made in this video.

2 whole chickens feed around 5 people.

Step 1: Broth - Star Anise (4-5), Ginger (1), Onion (1), Cloves (1 tsp) and Cinnamon (1 Stick), Salt (1tbsp), Sugar (1tbsp), Pepper (1 tsp).

Step 2: Cook the chicken in boiling water for 30 mins (with the spices in step 2 added). Remove the chicken, remove the meat and place the bones back into the broth for at least another 30 minutes (the longer the better).

Step 3: Garnish - Basil, Cilantro, Chili Peppers, Lime.

Step 4: Rice Noodles (Soak them in cold water before putting into hot water).

Enjoy the benefits of this soup. It'll definitely keep you warm during the winter months, serve as a post workout meal or keep your heart warm during a cold break-up.

Video: Why Deep Squats are Good For You

Vlog: Yerba Mate, Sushi and Workouts

How to Properly Deadlift: Video Movement Series #1

In this video, I’m hanging put with powerlifting coach Paul Hynes. Watch the full video for cues on how to properly set up, hinge and pull for a safe and powerful deadlift.