Coconut Water and Kettlebell Swings
I’ve lived in Chicago now for about 5 months. A few things stick out to me; fall will be my favorite time of year, the people are unusually friendly (at least compared to LA), and this is a drinking town!
A good friend of mine back in LA was born and raised a Chicago native. I remember him telling my wife and I before we left that Chicago had the most bars per capita of any city in the U.S.
I believe it!
The leaves are changing and both the college and NFL football seasons are in full swing; it’s a beautiful time of year to be in the city of Chicago.
My wife and I don’t drink much, however I’ve noticed in my clients lives that drinking is a part of the culture here in Chicago.
Enter Coconut Water and Swings.
At the beginning of my career I was hell bent on making my clients change their habits. No options, just “this is what you need to do”.
Some of my clients look to me for that, but I’ve learned that’s the old way of thinking and that it takes a lot of fun out of living. Who am I to tell someone what they can or cannot do, as if know what truly makes them happy?
That being said, today’s article was written with this in mind; the air is brisk, the leaves are changing, and football is on 4 days a week.
Coconut water and kettlebell swings; the key to fighting the good fight and staying or trying to stay healthy.
Why they matter and how they fit into the plan.
The swing, as you’ve read from me before, is not only a fat-burning, athlete-builder; it’s the most bang-for-your-buck movement one can do in my opinion.
With football on so often and happy hours offered daily, you need a plan that’s surefire enough to withstand the limited time you’re likely willing to put into your workout.
The swing will be your new workout for the next 5 months.
All you’ll need is 15-20 minutes, 3-days a week to perform this workout. It’s simple and very time-efficient.
With such little time needed you literally can do this as soon as you get home before heading out to the bar.
It should go without saying, I’m not encouraging such habits, I’m just aware it’s going to happen anyway and thus giving you a leg up on the competition.
100-250 kettlebell swings
- You’ll need access to a kettlebell that you can comfortably swing 10-15 times.
- Once you have your kettlebell perform 10 swings on the minute, every minute, for 10 minutes.
- That’s it.
Your heart rate will be up, your butt and hamstrings on fire, and most importantly you’re ready for happy hour. You might even feel more confident to pick up that girl/guy you want to talk to.
If you’re new to kettlebell swings you can perform these hikes instead and transition to a traditional kettlebell swing from there. Throwing sets of standing planks in between sets is a good way to help improve your form.
You can also start with lower reps, say 8, and work your way up to higher reps, or increased time.
For example, a beginner might start with 8 hikes every minute on the minute for 10 minutes – 80 hikes total. She might do this for a week and then next week try alternating between sets of 8 hikes and 8 swings.
Use the hikes as a means to help your swing.
If you’re an experienced swinger, you can alternate between 2-handed and 1-handed or light and heavy loads.
If you’d a true stud you can do double swings.
With a total of anywhere from 30-60 minutes of exercising a week there’s really no excuse for you not to at least give this a try. You’ll enjoy the game more anyway and likely get great results, so long as you don’t drink them away later that night.
Which brings me to my second happy hour hack.
Let’s assume you’re going to have salty food and beer at the bar because well, that’s what people eat and drink at a bar!
French fries, chicken tenders, buffalo wings, chased with a nice cold beer.
Sounds like great football food!
I know most everyone follows the 1:1 beer to water rule so this tip likely won’t apply to many of you. Uh huh, yeah sure you do…
So here’s what you do before you go to bed after your night out:
- Ideally stop drinking an hour or two before you go to bed and start having water
- Have coconut water on hand at home
- Open coconut water when you get home
- Drink coconut water
- Brush your teeth
- Go to bed
It’s that easy.
Coconut water is filled with electrolytes that can help rehydrate you quicker than a glass of water and without the sugars that come with the college hangover cure, Gatorade.
If you really want to dial it up a notch you can take a big handful of raw spinach and stuff it in your mouth as you drink your coconut water.
- Rapid rehydration
- Greens to balance out your PH levels
- A good nights sleep
In case you’re wondering I prefer C2O as my coconut drink of choice. I don’t have an affiliation with them, just like the stuff.
If your want some more advice with the swing workout mentioned here please feel free to hit me up. It’s simple, not easy, and more than likely better than what you’re doing now for body comp results.
Happy training, merry drinking, and go Vikings!