Get Fit, Get Fierce with Kettlebell Swings Quotes

“Twelve minutes of kettlebell swings daily is a fairly high goal. Weekly, you may wish to take a day or two off and do no swings. Swinging kettlebells for 12 minutes on 5 days a week still gives you an hour of exercise and delivers a monthly total of nearly 10,000 swings. Spacing your days off with 3 on, one off, 2 on would give you a rhythm such as Monday, Tuesday, Wednesday, do swings, Thursday off, Friday and Saturday, do swings, then take Sunday off.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“By keeping your spine straight (with its lumbar curve) you help the body focus all of its power on swinging up the kettlebell. By avoiding hunching, you protect yourself from injury. During the swing, your upper body hinges forward, as you squat only slightly. It is important that your back remain straight and immobile, not hunched.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“The kettlebell swing seems a simple movement, and it is. But getting your technique down perfectly while adjusting to different, heavier weights in a progression takes some time. Even before swinging the kettlebell warm up with some exercises that prepare your body for the physical challenge.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“When 30 pounds becomes too light for you, you can then buy individual weights at 35, 40, even 50 or 60 pounds (16kg., 18kg., 23kg., 27kg.). Heavier weights are even better for building muscle and creating strength. Don’t let a few hundred dollars stand between you and your kettlebell sculpted body.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Of course, if you are overweight, you would not aim for 20% of your body weight. You could choose a weight based on your body weight goals. Actually, if overweight, you can get by with far lighter kettlebells because you are lifting additional body weight as you do the swings. Find a weight that allows you to work up to 54 swings. Even using a light weight, 54 swings, 8 times a day will be hugely beneficial in allowing you to lose the unwanted fat.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“As you begin swinging kettlebells and work your way up in weights, your first goal is to avoid injury. You may start out with negligible weight, even no weight, especially if you suffer a back or other condition that hinders the swing motion. If you have access to multiple weights, the first weight you might want to pick up may be 10 pounds. This is light enough to prevent any injuries that might result from swinging heavier weights right away.  Using the guidelines from the next chapter, undertake some swings 12 for your first set. If the 12 repetitions seemed fine, do another set, this time for 24 swings. These swings will seem more difficult than later when you are accustomed to the exertion.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“For your 12 minute daily swings, you might well end up with one weight, but you may likely want to own a variety of kettlebells for various exercises. A kettlebell’s weight becomes easier to handle and less challenging as you swing it more and you commonly want to move up weights, so determining a favorite weight is an adjustment process. Still, it is possible to have a favorite weight for your daily 12 minutes recommended in this book.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“You should acquire and own at least two kettlebells. They are not cheap, but they still may be the very cheapest and fastest exercise equipment. In terms of a lifelong strength and endurance aid, your kettlebell purchase may be among the best values in your life. Several forms of kettlebells are now available. Probably the best remain the black cast iron bells resembling a cannon ball. Other forms now include various colors, put on with a plastic coating. This coating may degrade with age. Not much degrades a black cast iron bell except rust. Make certain the kettlebell handle is well designed. For a two arm swing, both your hands grip the kettlebell. The handle should be sufficiently long that your hands are comfortable. I hook three fingers of each hand through the handle, with my little finger to the outside. You may try out a number of different weights in kettlebells and graduate to higher weights as your strength builds. They may be purchased in sets with various weights, such as 20, 25 and 30 pounds (9, 11.3, 13.6 kg).”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“In some ways, kettlebells are astounding. Because of their utter simplicity, they become the most convenient form of exercise equipment possible, amazingly quick and useful. I can be sitting in my desk chair one moment, then on my feet picking up my 40 pound kettlebell the next. In another two seconds I am swinging the kettlebell and just 90 seconds (and 54 swings) later I am finished. I sit back down, huffing and puffing, energized and refreshed.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“The important thing is to get up out of the chair frequently and engage in the vigorous activity nearly exactly opposite of sitting. That would be the kettlebell swing. Chapter 6 will help schedule and complete your kettlebell swing sessions to best fit your schedule and provide maximum protection from sitting diseases.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“In addition to getting up out of your chair each hour to do kettlebell swings, you may want to incorporate a couple of other stretches for your posture. One common posture goal is to raise the chest, which directly counteracts rounded shoulders and forward head. Commonly, excess sitting shortens and tightens muscles and connective tissue in the chest. These areas need stretching to allow the chest to rise and shoulder to un-round.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“One of the maladies of excess sitting is poor posture. Another is back pain. Especially while working at a computer, sitting tends to drag one down into bad posture, slumped, with rounded shoulders and head forward with a vulture neck. Such posture is not pretty and it causes back pain. To best accommodate gravity, the spine should be pretty much vertical with the head over the shoulders, not way out front. When you are slumped with forward head parts of the back are weakened, others are overstrained. Pressures on nerves and connective tissues are uneven and exaggerated. Back pain results.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Alzheimer’s disease and other memory and depressive disorders may well have sitting components. Certainly depression is associated with lack of physical exercise. Aerobic and muscular exercise, such as provided by kettlebell training, has been shown effective in treating depression, and to some extent, Alzheimer ’s disease. In any case, the mental and cognitive effects of exercise are very positive.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“One of the scarier sitting diseases is osteoporosis, thinning of the bones. Our bones are ceaselessly breaking down and rebuilding. But they need some challenge to rebuild. If all one’s time is spent with skeleton and body supported by a chair, our bones don’t get the activity and load they need to become strong. Like anything else, the rule with our skeleton is “use it or lose it.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Healthy exercise effects take place as you swing the kettlebell: • Your heart rate suddenly jumps up into training range. • Your blood flows quickly and completely, flushing and feeding cells in the farthest parts of your body. • Your lymph system, now powered by the huge pumping motions of the weighted swings, leaps in to action, optimizing lymph transport in your body. • The amount of calories you are burning suddenly jumps ten-fold. • Disease risky genes are turned off; health promoting genes are turned on. • Your muscles are used strenuously and build quickly. These new muscles respond to insulin, intake and use glucose, as well as strengthening you and just plain looking good. • Your bones, skeleton, cartilage and connective tissue immediately benefit from the precision workloads your swings impose. • Your posterior chain is strengthened (and well formed) by this most perfect exercise for toning your backside. This provides protection against lower back pain. • Your ability to think clearly is boosted by the flush of oxygenated blood to your brain and to every cell of your body.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Kettlebell swing sessions, spaced throughout the day provide a nearly perfect “antidote” to the sitting diseases. Think about it, performing kettlebell swings is nearly the opposite activity as sitting! You can switch from sitting to swinging the kettlebell in five seconds.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Your mobile device also offers apps that chime once an hour (or as set up.) You will find your ability to actually accomplish the swings greatly boosted by having these frequent reminders. It can quickly become a point of pride to do your 90 second kettlebell swing session when you hear the hourly chime. Ignored chimes tend to grate on one, but also motivate to not let another hour pass without quick exercise.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Instead of counting your swings, you can use your mobile device’s clock timer function. I tell my Android device, “set timer for 90 seconds.” When the timer appears I say “start” and it counts down. I know that 90 seconds later I will have done 54 kettlebell swings. When the time is up, I can tell it, “set timer for one hour,” and it will alarm 60 minutes later, reminding me to swing again”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“One good way to accomplish these sessions is to have your watch give an hourly beep or buzz.  As one session per hour is nearly ideal, this reminder works out really well. It is surprising, though, how often it seems to beep.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“To accomplish eight 90-second kettlebell swing sessions, you need to start early. Ideally, you will have done 4 sessions by noon and 4 more during the rest of the afternoon and evening. Remember, getting up and doing your swings is the price you pay for your great health, outstanding body and high endurance.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Some trainers advocate 2 minute swing sessions, claiming that the 120 seconds of continuous exercise is better for the cardiovascular system as it keeps the heart rate up longer in the training zone. A big advantage of 2 minute swing sessions is that you only need six daily sessions to get your 12 minutes.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“On the other hand, quickly bringing your heart rate up, repeatedly, as in the case of interval training, also provides cardiovascular benefits. Just as interval sprints are superior to plain jogging in providing cardiovascular conditioning, it may well be the one minute, or 90 second, or two minute kettlebell swing sessions provide even more benefits than one long session.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Your twelve minutes of daily kettlebell swings could theoretically be done in one 12 minute stretch. Doing so might provide the most cardiovascular benefits, as the session would move your heart rate up into the training zone nearly immediately, and keep it there for some minutes.  These long minutes with your heart in the training zone provide huge cardiovascular conditioning and risk reduction benefits.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“This concept can seem a little daunting when doing your first swings. These first swings can feel tiring, as I described my first 25 swings with a 30 pound weight. This is not unlike the first minutes of a jog, where sometimes the transition from resting state to vigorous exercise seems punishing. Within minutes of beginning jogging, though, your body adjusts to the new workload and any unpleasantness is reduced. The same occurs with kettlebell swings and soon you realize that your 50th swing feels no more tiring, even less so, than your tenth swing.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“A recent Danish study that investigated using kettlebell swings to reduce back pain, started desk workers who suffered work related back pain with 17.5 pound (8 kg.) kettlebells for women and 26.5 pound (12 kg.) for men. Your prime purchase goal for a kettlebell is one that enables your 90-second, 54-swing sessions. The 54 swing target is a goal that you approach slowly. Many people will find a 20 pound (8kg.) weight satisfactory for their 54 swings. As you are building up your time swinging from 30 seconds, to 60 seconds, to 90 seconds(about 18, 36 and 54 swings), your repetitions are more important than the weight. Work your way up to more weight and to more swings. Eventually, a weight of about 20% of your body weight provides a reasonable but challenging lift. A 150 pound man or woman would be swinging a 30 pound (13.6 kg.).”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Except in some specific training you might wish to do, your twelve minutes of daily kettlebell swings are not done at once. As a matter of fact, eight hourly sessions, each just 90 seconds long, are your best pattern for preventing metabolic diseases. Two other excellent patterns are one-minute of kettlebell swings each hour, 12 times a day or two-minutes of swings 6 times a day.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Kettlebell swings attack metabolic syndrome head on. First, they build muscle and reduce fat, both keys to the disorder. Fat build up, especially in the abdominal area, can be halted and reversed with kettlebell swings (and the other recommendations in this book). The muscles the swings produce help use up glucose and insulin, both toxic when levels are too high in the blood.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Kettlebell swings are a nearly perfect way to use your skeleton; it is totally involved in your task of swinging the weight up out in front of you. Not just bones, but tendons, other connective tissue, and of course, muscles, are challenged and strengthened.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Getting up out of our work chair, say once an hour, to do 90 seconds of kettlebell swings may well serve as the perfect preventive behavior to the onslaught of metabolic sitting disorders. Don’t let your chair and car seat disable you; fight back with kettlebell swings!”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

“Your kettlebell exercises strengthen your bones and fight osteoporosis. • Kettlebell swings are great for the back and can help overcome back pain and immobility. • Kettlebell swings are the fastest exercise. You can go from sitting to full exertion in seconds and be all done in little over a minute. • With your daily workouts, you will be fierce. And why not? You are slimmer, harder, taller, smarter, fitter, and your booty be bad! The twelve minutes are not done at once. As a matter of fact, eight sessions, each 90 seconds long may be optimal for exertion and spacing for maximizing metabolic risk protection.  Eight sessions has you exercising frequently throughout the day, in quick, easy sessions. Well, quick at least. Your twelve minutes is roughly the cardiovascular equivalent of running an eight minute mile pace for a mile and a half in 12 minutes. A moderate daily aerobic workout is a key component of nearly any health regimen.  It is very good for your heart health to raise your heart rate and respiration with cardiovascular exercise on a daily basis. In many ways, the first minute and a half of running a long distance is the most difficult part of a run, as the body shifts from rest to intense exercise. In this same way, the 90 second kettlebell swings are quite intense, as your body adjusts from no-load to heavy exertion immediately. Kettlebell swings represent a type of interval training, a short burst of intense exercise. Twelve minutes a day of kettlebell swings build muscle.  Muscles, generally, are a good thing, helping us be athletic, protecting us from injury, burning lots of calories and basically looking good. Twelve minutes per day is a very short time to build muscle, compared say, to a construction worker doing demanding physical labor all day. The construction worker will be well muscled, but not necessarily better than yourself, because you are harnessing the weight training effect with your kettlebell swings. You can build significant muscle size and strength with just these few minutes each day, while not having to spend the entire day in hard labor.”
― Don Fitch, Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!