Kettlebell vs. Dumbbell: Which do you prefer?

Do you have an opinion?  

Out of the various clients; male an female that I posed the question, the answer relayed was interesting.  Some noted the various fatigue differences between the Kettlebell and Dumbbell, while others formed their opinions based on the variances in difficulty. 

Facts:

-> The kettlebell does in fact work your core muscles more and the exercises are designed to get your heart rate and breathing elevated. 

-> Barbells are more suited to targeting one specific muscle group.  The kettlebell, by design, changes its center of gravity as you move, causing you to adjust and adapt more than you would using the barbell. 

-> Stronger grip because of the design of the kettlebell. The handle on the kettlebell is on the top rather than in the center of the weight. This means that your hands gain strength as you work with them.

-> The kettlebell workout style is often at a faster pace; styled based on aerobic exercises. This style burns more fat than a regular barbell workout.  You can incorporate quick barbell movements, but you will not get quite the workout (heart rate and breathing elevation) that you would using the kettlebell.

-> The dumbbell is more stationary and much easier to control.

-> The dumbbell is very good for targeting specific muscle groups

-> The dumbbell is not designed to be aerobic. I am not stating they cannot be used during aerobic exercise, I am stating that the nature of the barbell is not aerobic. 

In conclusion, the decision on whether to use a dumbbell or a kettlebell in the next workout could be a summation of your goals.  What are you trying to achieve?  Balance and control? Dumbbells.  Core requirement 100% of the time and grip/wrist strength? Kettlebells.

My clients can be of any age and level.  I have to take an account of their goals, their concerns and limitations such as balance. Concerns with the wrist? Osteoporosis?  The accomplishments will still come, injuries can be worked around; that is where a great trainer and client accountability coexist.  The workout can always be adapted to the clients ability while maintaining safety as the #1 priority. 

Whether you choose a dumbbell or kettlebell, Enjoy Your Next Workout !!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

7 Secret Foods Giving You Gorgeous Skin

Looking for natural ways to improve your skin and place the cosmetics on the back burner?  Here are a few foods to get you what you want in your complexion and save you money when you may need it.  A lot of the foods listed below can be combined throughout recipes during your day, giving your skin a natural regimen to enjoy everyday while being a convenient and easy-to-follow system for you.

1. Pumpkin Seeds 

If you're only eating pumpkin seeds in October, you're missing out. Loaded with zinc, vitamin E, sulfur, and omega-3 fats, the seeds heal, nourish, restore, and hydrate the skin. They can also repair blemish marks when you've had a breakout. 

The Quick and Easy: Eat pumpkin seeds raw because their delicate fats are destroyed when exposed to too much heat. Toss them into an arugula salad, add a tablespoon of pumpkin seeds to a smoothie, or simply snack on them.

2. Papaya 
You've probably used papaya in a facial scrub, but are you eating it, too? Papaya is not only an exfoliant, but also a Vitamin C serum.  Containing two days' worth of vitamin C, which helps to brighten and tighten skin. papaya is packed with vitamin A compounds, which regulate cell turnover in much the same way as topical retinol-A. Papaya also contains the digestive enzyme, papain, which helps decrease redness in the skin by combating inflammation.

Quick and Easy Papaya Concoctions: A golden smoothie made with papaya, almond milk, and raw honey is a skin elixir. Or for dinner, fish topped with a papaya and cilantro salsa.

3. Beets 

Beets reverse dull skin by stimulating the lymphatic system and removing waste from our cells. Beets can also increase the oxygen-carrying ability in the blood by 400 percent, bringing brightness and vitality to the skin. They may even help reduce the appearance of cellulite by strengthening the dermal skin layer. 

The Quick and Easy: 16 ounces of beet juice will have skin looking peachy and pretty for up to 12 hours. If juice isn't your thing, try a roasted beet salad or grate raw beets into a spinach salad.

4. Coconut Kefir

You've heard of coconut water. Now it's time to get acquainted with its even richer counterpart, coconut kefir, which is made by fermenting coconut water with beneficial bacteria. A shot of coconut kefir contains 15 billion CFU of probiotics, which is three times more than most commercial yogurt. These beneficial bacteria keep skin clear by crowding out pathogenic microbes, which can cause acne and hormonal imbalances. 

Sweet-Tooths Rejoice! - Coconut kefir is naturally sweet, which means it can also help to appease cravings for sugar.

The Quick and Easy: Drinking coconut kefir first thing in the morning on an empty stomach helps keep more of the active probiotic enzymes alive. 

5. Black Sesame Seeds 
Black sesame seeds help restore your skin's radiance and elasticity; containing a high abundance of skin-beautifying nutrients. Packed with essential fats, oleic acid, amino acids, potassium, and fiber.

The Quick and Easy: Sprinkle black sesame seeds over an organic green salad or mix into a quinoa salad; add them to avocado on toast in the morning.

6. Lemons

Lemon juice helps remove fat-soluble toxins and old hormones, which may trigger breakouts and worsen oily skin. Lemon and hot water in the morning is no secret in the world of health and beauty.  Lemon juice also emulsifies fats, which helps keep skin hydrated. Lemon rind contains the flavonoid limonoid, which kills bacteria in the mouth and intestines, preventing bacterial-driven acne flare-ups. 

The Quick and Easy: Using the juice of at least half a lemon will yield great detoxifying benefits. Also add more lemon into your diet by using a lemon and olive oil dressing (versus a balsamic vinaigrette) and by topping sautéed vegetables with organic lemon zest.

7. Red Cabbage 
Anthocyanins, the same purple pigment found in blueberries and found in red cabbage are phytonutrients, they help to decrease the formation of wrinkles and inhibit hyperpigmentation. Red cabbage has six times more vitamin C than green cabbage. It also contains the detoxifying nutrient sulforaphane, which helps clear the toxins from the body that studies have shown, can lead to fine lines and wrinkles. 

The Quick and Easy: Red cabbage and Kale; make a tasty summer salad or summer slaw.  Pair grated carrots, drizzle with lemon and olive oil.

In Health, 

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com