A kettlebell workout is done with a kettlebell or traditional Russian weight used for strength training. The kettlebell, typically made from cast iron, can weigh as little as 10 pounds or more than 100 pounds and looks like a large cannonball with a handle on top. Called "one of the most effective means of strength development" by the Soviet armed forces, kettlebell workouts have been popular in Russia for decades and have recently caught on in the U.S.

There are numerous benefits from kettlebell workouts. Training with kettelbells builds strength without adding bulk by allowing users to develop lean muscles. Kettlebell workouts also increase explosive power, agility and stamina. Those who want to outfit their home gym without too much expense often turn to kettlebells, too. Just one or two kettlebells can replace tons of other equipment like weights, barbells, dumbbells and cardio machines.

Kettlebell workouts are effective for toning the entire body because multiple muscle groups are engaged throughout each exercise. These workouts can be customized to different fitness levels, but beginners should work with an experienced instructor to make sure they are using correct form. Like any other piece of exercise equipment, kettlebells that are used incorrectly can cause injuries.

Basic kettlebell moves include the swing, high pull, snatch, overhead press and Turkish get-up. Classic kettlebells can be purchased online and range in price from $47 to $218 each.

When you're ready to begin using kettlebells, you can pull together your own kettlebell workout.

Our society is funny. Thin celebrities are bashed for being thin, yet stars who gain more than five "extra" pounds are criticized for being overweight. What the hell?

I look around my neighborhood and see lots of happy people of all different shapes and sizes, and I imagine (not in a creepy lewd and lascivious way) that many of those people are having sex! You know ... they "get busy" and "do the deed." So my thought process in the long run is that sexy is really not so much about looking like a Calvin Klein model, but more about the way we act and feel.

So what makes you feel sexy? Lots of girls seem to strut their stuff in lingerie, stilettos or shiny shirts. Guys work the boot cut jeans or Under Armour T's, I suppose. Me? I feel best in my black cowboy boots. Am I a western girl at all? Not really. But those boots make me feel just a tad more powerful and as you'll read next ... I love power.

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I just received a few Element Bars in the mail, and instantly knew I'd need to share them with you. If you're a person who likes to have a protein/energy bar on occasion when you can't grab a meal, or uses them as a healthier version of snacks or desserts ... Element Bars are a fantastic choice. Why? You can design them yourself!

The process is really quite fun, and you'd be surprised how personalized these bars can be. You get to choose things like: bar texture, fruits, nuts, sweets, and nutritional boosters. Once you've made your purchase, the bar you receive in the mail will literally be a custom bar created by you!

I ordered a few of the most popular Element Bars and enjoyed them all. My favorite was "Chocolate Nut Pie". I couldn't decide whether this bar tasted more like chocolate chip cookie dough or brownies, but either way ... it was delicious. I'm actually in the process of trying to keep lean for a photo shoot coming up for of all things, my abs. Ugh! But the bars I chose are high in protein and fiber and low in sugars, so fortunately they fit in with my plan.

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While our neighbors head to church, a friend and I plan to hit Great Falls National Park on Sunday morning and sweat it out on the trails. We're both going through very challenging times and we need to escape and work our bodies and breathe and take in something much bigger than us and our worries. Something tells me God approves. In fact, He will be there.

There's something about waterfalls. The power. The beauty. The refusal to stop going. That's it. They just keep going. So that's what we'll do. We'll take a lesson from the waterfalls. The Stone Roses song comes to mind:

She'll carry on through it all.
She's a waterfall.
She'll carry on through it all.

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Smoothies are all the rage these days. Forget meals -- you can get all your nutrition in liquid form, served in a handy to-go cup. Not that there's anything wrong with giving in to the smoothie craze -- I myself have forgone the traditional meal in favour of a quick energy fix from the nearest smoothie vendor.

And there are smoothies to fit all needs -- whether you're looking to bulk up on protein, trim fat, get as many antioxidants as possible or fulfill all your daily fruit and veggie requirements in one drink. All that and they're usually absolutely delicious.

But conventional wisdom tells me that when something tastes good, it probably has lots of calories. Still, how many calories can there be in fruit juice and yogurt? What do you think?

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I'm so excited to share with you the recipe for my Protein Power Potato. It's something I've been eating several times a week, and it really has served me well. I insist that my food be: low cal, low fat, high fiber, often high in protein and overall nutritious. This Protein Power Potato fills me up, and gives me the energy to get through tough workouts or wild days with my kids. (It keeps me really trim too.)

I've included an option for making this a vegetarian or carnivorous option as well. Since I understand food, and know what I want out of it ... sometimes I just look in my fridge and concoct something that's going to give me what I need. That's how we got this meal. Did I mention this thing is delicious too? Mmmmm. I could eat it every day!

To give it a try, visit the Recipe section available at Fitzness.com, page 42.

I've been running this great 3.5 mile loop in the mornings, just after I drop my little boys at school. I leave my car parked in the school parking lot, strap my MP3 player to my arm, and run. I also wonder. I wonder what all the drivers who pass me on the street think when they see me running by. It's a pretty traffic-y area (don't worry, I stay on the sidewalk and cross streets only when I see the flashing "walk" guy) so I know bunches of people spot me working on my fitness. Do they critique my form? Do they laugh at me trying to keep my balance while hunting for my favorite song? Do they see me tugging at my wedgie, adjusting my shorts, wiping sweat from my brow? Of course, they do. I see all these things when I zero in on a runner. But mostly, when I see someone exercising outdoors, I think one thing: I want that to be me.

When I see someone running, I want to run. When I see someone power walking, I want to power walk. And when I see someone riding a bike up and down the seven hills in the my neighborhood -- big hills, I might add -- I want to be conquer those very same hills.

My new neighbor inspired me. There she was the other night, powering up and down hills while I was walking them. My walk was good. But that bike ride -- it looked even better. Well, it looked really hard, to be honest. But it made me want to tackle something different, a new challenge. I've never done it, so why not. I may even coax my seven-year-old into joining me. Together we can accomplish something great. Together we can become eye candy for those around us. What will they think? Probably that I'm huffing and puffing way too hard as my kid leaves me in his dust. What I hope, though, is that they'll think they want to ride too.

What makes you want to run, walk, or ride?

Workout wisdom says to put something in your body after exercise takes so much out. What's the best something, though? How about whole-grain cereal, a bite of Indian takeout, or a big fat non-fat latte? RealAge says these are real possibilities.

Why these three snacks? Because they have something in common, capable of helping the body recover post-workout -- the three C's: Carbs, Curcumin, and Caffeine.

A carbohydrate-rich snack like cereal restores glycogen -- the stuff muscles use for energy -- and helps conquer fatigue. Curcumin, a substance found in the Indian spice turmeric, helps minimize muscle inflammation. And caffeine. It works to block muscle-pain-producing substances. Coffee has other health benefits too.

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Could the movement of your breasts within your sports bra create enough energy to power a small device, like an iPod? The short answer is yes, it certainly could. But there's more to it than just bouncing them around enough to create energy -- that energy then has to be harnessed.

Slate recently had an article on what would need to occur in order to harness the power of our swaying breasts (I mean actual energy power -- not the power to stop men in their tracks or knock over a small child), and believe it or not, there's some serious technology already at work regarding this. However, each possibility has its problems.

For example, one researcher has fabric made of nanowires that could easily be used to create a bra. However, it couldn't be washed -- ew! And then, there's the Lightning Pack technology that's already at work in backpacks for serious hikers and the military, and while this technology could be used on the bra strap, there's a generator and a piston involved, and, long story short, it just wouldn't be too comfy.

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If you're a big lifter, it turns out that it may help to also be a big talker. All those Newt Rockne-esque pump-up speeches you say to yourself before gripping the iron actually has a measurable effect on performance.

Researchers from the University of Wales found that athletes who gave themselves a motivational pep talk before physical activity experienced a four percent increase in power. Not a huge boost -- not at first blush, anyway -- but remember that four percent of 500 pounds is 20 pounds. In a powerlifting competition, this can mean the difference between going home with a trophy or just a pat on the back. For the rest of us mere mortals, this four percent power boost may help us pump out one more rep or let us go just that much longer in our daily run.

All this being said, I don't suggest standing on top of a weight bench and hollering out vaunted statements about your strength and power. A nice internal pep talk with yourself is probably will probably work just fine.

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Want to feel better, look younger, and add years to your life? Want to do it without pills, expensive therapy, or wacky supplements? It's possible, says Blue Zones founder Dan Buettner, author of the book The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest. All it takes is a change in lifestyle.

An explorer and longevity researcher, Buettner has spent the past five years traveling to regions where people live the longest. What he's discovered are nine common denominators among the folks who live in the longevity hot spots, or Blue Zones. The Power 9 he calls them. And here they are.

• Move Naturally. Be active by focusing on activities you love.

• Eat Less. Cut calories by 20 percent.

• Plant Slant. Avoid meat and processed food.

• Grapes of Life. Drink red wine (in moderation).

• Purpose Now. Articulate your life purpose.

• Down Shift. Punctuate your days with calm.

• Belong. Be a part of a spiritual community.
  

• Loved Ones First. Make family a priority.

• Right Tribe. Be surrounded by those who share Blue Zone values.

This may seem like small stuff. But the payoff from committing to the Power 9 is huge. Buettner says the average American can add 14 good years of life by putting these habits to work.

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Join me as I search my soul for direction regarding my latest pursuit: A tummy tuck. Will I go through with it? Will I "Tuck It In?" Keep reading. Keep coming back. And you'll find out.

March 30, 2008

I knew when I first starting dreaming of a tummy tuck that I'd need to talk with several people who had already received the procedure. I can't go into anything blindly. I need information, opinions, real-world stories. As soon as I was diagnosed with breast cancer, I was scouring the Internet for journals and blogs -- anything that would allow me to peek into the lives of women who did battle with this disease before me. It's no different now. If you've had a tummy tuck, I want to hear about it.

My plastic surgeon's coordinator, a tummy tuck graduate herself, gave me the names and numbers of two former patients. I talked with them yesterday. The offered me some pretty good stuff.

Both said right off the bat that they'd have the surgery again, it's that spectacular and life-changing. There were no complications for these women, one of them 50 years old; the other older than 50. Both are a year out now, wearing pants that actually fit their bodies and not just their tummies. Both overwhelmingly recommended the surgery, despite the few drawbacks.

My new tummy tuck friends both said the first week post-surgery is very tough. There will be pain, they said, and it will be hard to get up and down. One recommended a raised potty seat -- I'm in luck: I have access to one. One of the women advised me to stay ahead of the pain by taking meds before it gets too bad. The other said she only took a pill -- a ¼ of a pill really -- when the pain was too much to take.

Drains, in place for about one week after surgery to allow for drainage of excess fluid, will be cumbersome, say these gals. Since they need to be emptied every three or four hours, it can be quite a task. Sleeping in a recliner was recommended for the first few days. Laughing, coughing, and sneezing will apparently be a chore. Help is a necessity, at least for the first night or two. And I'm likely to be fully functioning after just two weeks. Both of these women were back to full-time work within two weeks.

What these women shared with me is so very valuable. No doctor could have prepared me like those who've been in the trenches. There's just something about the power of people -- people who've been there -- to help prepare us for the journeys we take in life.

For more "been there" health stories, check out Trusera.com, an online network of people sharing health experiences so others can benefit.

NOTE: Abdominoplasty is recommended for those whose skin and muscle cannot recover on their own as a result of significant weight loss, pregnancy, aging, heredity, or prior surgery. It is not a substitute for weight loss or an appropriate exercise program. For more information about this surgery, click here

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz, I want to take one of the BOSU classes at my gym, but I've never done it before and I'll feel like a total dork if I bust my butt on one of those things. Plus I'm a guy. Mostly girls take those classes. Should I bother? Eric.

A. Ahhh! Eric, you are too cute. First of all. The BOSU is a balance tool and is designed to make people wobbly. Until that is, they earn the strength and control to not only stand on top of it, but do some tricks too. Second. You can stand in the back of the classroom if you don't want to be a spectacle. Third. Most people in a BOSU class are too concerned with their own balance to have the time and ability to look at what anyone else is doing.

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz! I am 29 year old male and I am thinking about starting a workout routine. However, I don't know where to begin. I have a treadmill and that's it. I am 5'11 and about 160lbs. I don't have a lot of muscle, have a low self esteem towards my body shape and would like to change it. Something simple I can do at home with or without the treadmill would be OK. Any suggestions? Jared

A. Sweet Jared. So sorry you're feeling down in the dumps. Hard to know exactly what is causing it all, but getting yourself in shape can certainly be a grand opportunity to increase your physical fitness, confidence and self esteem. It's proven to help people live better and longer. I can help you with your physical goals. If you feel like there may be something else adding to your low self-esteem, please don't feel shy to talk to your medical doctor or a counselor.

Having said that, it sounds like you are long and lean. What a lucky place to start! Let's get you going with a very simple routine which should get you on your way towards the athletic body you so desire. Make that treadmill your home for at least thirty minutes a day, five days a week. Jog for as long as you can, take a two minute walking break, and then repeat. Continue this jogging/walking training until you can jog for 30 minutes straight. Once you get there....increase your time, distance, speed or all three. Up to you! When you feel like you have bricks in your shoes, just walk! It's OK to have some slower days here and there.

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