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3 Easy Kettlebell Exercises that Get Results


easy kettlebell exercises that actually get resultsAre you looking for an easy, effective, and fun way to switch up your workout routine? Look no further than the handy dandy kettlebell! They provide fun, targeted exercises that can really transform your body. Here are 3 easy kettlebell exercises that get results!

The benefits of kettlebell workouts

  • Increased endurance
  • Rapid fat loss
  • Muscular strength without the added bulk
  • Increased core stability
  • Full-body workout
  • Stronger back
  • Rehabilitated shoulders
  • Flexibility
  • Mental toughness
  • Decreased musculoskeletal pain
  • Twice the results in half the time

3 Easy Kettlebell Exercises that get results

1. The Swing

The Swing Kettlebell Workout

The swing is a simple and fast way to incorporate a very athletic movement into your routine while burning a ton of calories. It looks easy but can take time and practice to perfect. What’s great about the swing is that it combines strength training with cardiovascular conditioning AND fat burning. When I first saw someone doing this exercise at my gym it looked intimidating and challenging to me and felt awkward when I first tried it. Now it’s one of my favorite full body exercises.

The key to getting real results with this exercise is to work your way up to a heavy kettlebell to ensure you are pushing your body to full capacity. Start out with a 20 pound kettlebell and work your way up to a 35 or 40 pound kettlebell.

How You Do It

  1. Stand straight with your legs extended about a foot wider than your hips
  2. Hold the kettle bell with both hands by the handle in between your legs
  3. Hinge forward at a 90 degree angle swinging the kettlebell between your legs and then back up to should height in a controlled and fluid motion
  4. Make sure you are using the strength of your legs, arms and booty to lift and lower the kettle bell – not your back
  5. Perform 3 sets of 20

Works: hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip

2. The Goblet Squat

goblet squat kettlebell workout

The trick to getting results with the goblet squat is by working your way up to a heavy kettlebell (35-40 pounds). Start with a 20 pound kettlebell and slowly work your way up. The other trick is to squat lower than you naturally would so you’re working your booty muscles at their highest capacity.  I try to make my booty almost hit the floor. I’ve definitely noticed my booty shape up over the last several months by perfecting this exercise and performing it on a regular basis.

How You Do It

  1. Lift the kettlebell holding both sides of the handle firmly in front of your chest
  2. Stand straight with your legs extended about a foot wider than your hips
  3. Squat as low as you can – projecting your booty out as much as you can while keeping your neck and spine in alignment with your movement
  4. Perform 3 sets of 20

Works: quadriceps, hamstrings, core, glutes, and calves.

3. The Row

row kettlebell workout

The row is an easy and effective way to build a sexy, strong back and core. The range of this exercise feels very short, which can cause a lot of people to pull the kettlebell up too far —don’t over exaggerate the range by pulling it up too far—, your elbows should just come past your ribs and that’s enough. I would start with a 10 or 15 pound kettlebell and work your way up to a 20-30 pound kettlebell.

How You Do It

  1. Hold the kettlebell handle in your right hand with your arms hanging straight at your sides. Step your left foot a few feet in front of your right foot
  2. Bend at your waist so your torso is at a 45-degree angle to floor, keeping your spine long and straight
  3. Lift the kettlebell to your stomach and lower it back down
  4. Perform 2 sets of 15 on each side

Works: upper back, shoulders, biceps, abs

If you found this article helpful, you might also be interested in these tips for getting fit while pregnant!



www.Tellftfm.smg.com – Fresh Thyme Customer Survey Sweepstakes



Tellftfm.smg.com Survey Sweepstakes

  • Enter to win a $250 Fresh Thyme Gift Card
  • Visit www.tellftfm.smg.com to begin
  • You will need the 5 digit Fresh Thyme store number, ticket number, date of purchase, and time of purchase
  • All of the above information can be found on the Fresh Thyme receipt
  • A purchase is not required (see how to enter Fresh Thyme survey further in this article)


Fresh Thyme Farmers Market is all about improving the way their communities eat by offering fresh and healthy food at amazing values.

Finally, a natural food marketplace that feeds your body without feasting on your wallet! Much of their fruits and vegetables are organic and come from local farms.

Their seafood comes in on a daily basis, and their meat is made hormone-free.

If you are a frequent customer of Fresh Thyme Farmers Market, then you have an opportunity to win a $250 Fresh Thyme Farmers Market gift card simply by participating in the Fresh Thyme customer survey sweepstakes.

Your feedback will help them improve your overall shopping experience.


Sweepstakes Takes Place: January 1, 2019 – January 1, 2020

Winner Selection/Drawing: (4) Prizes (1 per quarter): $250 Fresh Thyme Farmers Market gift card

Limit: One entry per quarter is allowed. The minimum age limit for the sweepstakes is 18 years old or older.

Official Rules: https://www.freshthyme.com/sweepstakes/

How to Enter the Fresh thyme customer survey sweepstakes

Online entry:

With your receipt on-hand, visit the survey website www.freshthyme.com/survey. Enter the state, city, and store you shopped at, then you will enter the four-digit ticket number found on your receipt to begin the survey. Answer the questions about how you feel shopping at their store, their products, etc.

Mail-in entries (No purchase necessary)

Use a 3″ x 5″ card and write your full name, mailing address, and phone number on it. Place it in an envelope that is no larger than 4 1/8″ x 9 ½” and mail it to:

Fresh Thyme Farmers Market, Attn: Sweepstakes
2650 Warrenville Road, Suite 700
Downers Grove, IL 60515.

Good Luck!

If you enjoyed this sweepstake, you might also be interested in the Longhorn Steakhouse customer survey sweepstakes for a chance to win $1,000!


Can Kids Drink Kombucha? The Benefits and Risks


can kids drink kombucha

Can kids drink kombucha?

Kombucha tea is fermented green or black tea and sugar combined with a culture of bacteria and yeast. Many people refer to kombucha as “mushroom tea” since the combination of the tea and the culture of bacteria and yeast resemble a mushroom but that is only a misconception. There are several health benefits to drinking kombucha such as improved digestion, prevention of cancer, a boost in your immune system, and liver damage prevention. However, can kids drink kombucha? Though it’s safe for children to drink, you should give it to them only after consulting your physician to avoid its potential risks and side effects.

DOes Kombucha provide health benefits for kids?

Improves Digestion:

Kids are picky eaters, which can make it difficult to get them to eat the right foods that promote a balanced amount of gut bacteria. The probiotics in kombucha increase the healthy bacteria in their guts, bringing balance to their digestive systems. It  can help relieve upset stomach symptoms such as constipation or bloating.

Supports a Healthy Immune System:

Kombucha could also help improve their immune systems since recent studies have found that up to 80% of your immune system is located in your gut. The healthy gut bacteria teaches your immune cells the difference between a foreign substance and the body’s own tissues, which is an important process in teaching your body what is healthy and what needs to be attacked.

Help Fight Depression:

Kombucha contains vitamin B1, vitamin B6, and vitamin B12, which helps combat depression and improve concentration significantly in kids.

Contains Healthy Acids:

Glucuronic acid: a powerful detoxifier that cleanses the body and supports the liver.

Acetic Acid: helps the body absorb minerals and balance several systems, including blood glucose regulation and the cardiovascular system

Lactic Acid: improves digestion, prevents constipation, improved blood circulation, balances the body’s pH,  helps reduce bad bacteria while promoting the good, and increased nutrient absorption.

Promotes a Healthy Nervous System:

Kombucha is rich in vitamin C, B9 and B vitamins, amino acids, methylxanthine, and alkaloids, which promotes the functioning of your child’s nervous system to fight off epilepsy, nervous disorders, stroke, and headaches in kids.

Treats Microbial Infections:

Kombucha is rich in organic and acetic acids, enzymes, proteins, and bacteriocins that provide your child anti-microbial benefits that work against pathogenic bacteria, such as Salmonella and E Coli, and cure infections.

Aids in Iron Absorption:

Kombucha is rich in vitamin C, which aids in iron absorption. Drinking the fermented tea on a regular basis will help boost hemoglobin count and treat the symptoms such as fatigue and dizziness.

Prevents Joint Problems:

Kombucha contains Glucosamine, which supports the preservation of cartilage and joint collagen. This will help prevent and joint related problems and damage in kids, as well as prevent pain.

what are the potential risks?

There are a few potentially serious risks you should be concerned with:


Since kombucha is made with green and black tea, it contains a lot of caffeine – about 40mg per 8 oz. serving, which is a lot of caffeine for a child – about the same amount as a cup of coffee! The current guidelines for children ages 4-6 years old is less than 45mg a day. So as long as you limit their intake to 8oz. a day you should be within the recommended guidelines.

Contains Alcohol

Since kombucha is fermented, it contains a trace amount of alcohol. The vast majority of store bought kombucha have only .5% ABV, the same amount as a glass of orange juice. However, a lot of home-brewed kombucha typically contains about 3%, which is almost as much as beer!

what are the potential side effects?

There are a few potential side effects (mostly when over consumed) you should be concerned with:

Diarrhea and Bloating:

Just like most things in life, moderation is key. Drinking too much kombucha can make your child suffer from bloating, gas, and diarrhea. Heartburns, ulcers, and other gastrointestinal disorders are also some of the effects. Consult your physician for the required dosage.


Excess of kombucha can cause dizziness, drop in the blood pressure, urination, shortness of breath, throat tightness, liver inflammation, nausea, and vomiting.

Affects Immune System:

If your child has a weak immune system, the small amounts of wild yeasts or pathogenic bacteria can adversely affect their immune systems.

Words Of Caution

Do not give kombucha tea to babies since their digestive systems aren’t completely developed. They may not digest kombucha well, affecting their health adversely.

Don’t feed your child your home-brewed kombucha since it contains higher amounts of alcohol (unless you’ve tested the alcohol levels yourself.) You can feed your child store-bought kombucha but try to keep the dose under 8 oz. per day to prevent them from drinking too much caffeine!

Did you give kombucha to your child? What was the reaction? Let us know below.

If you enjoyed this article, you might also be interested in these simple ways to set up a Montessori playroom.


LonghornSurvey.com Survey Sweepstakes


Longhorn Steakhouse Survey Sweepstakes

Do you love Juicy Steaks? LongHorn Steakhouse wants your candid feedback about your dining experience so they are welcoming you to take part in their survey sweepstakes. To reward you for participating in the LonghornSurvey.com Sweepstakes, they’re giving you an opportunity to win a $1,000 Grand Prize or one of one hundred $50 prizes. So if you have recently enjoyed a meal at Longhorn, don’t miss this great opportunity to win some easy money!

Sweepstakes Takes Place: May 27, 2019 – August 25, 2019

Random Grand Prize Winner Selection/Drawing: July 9, 2019, August 6, 2019, and November 3, 2019

Limit: There is no limit to the number of times you may enter either online or by mail. However, each entry must have a new survey code.

Eligibility: Open to legal residents of the 50 United States and the District of Columbia, Guam, Puerto Rico, and Canada (excluding the Province of Quebec). Participants must have reached the legal age limit in their jurisdiction at the time of entry.

Official Rules: Longhorn Steakhouse Guest Satisfaction Survey Sweepstakes Official Rules

Sponsor: GMRI, inc. 1000 Darden Center Dr., Orlando, FL 32837

How to Enter the LonghornSurvey.com Sweepstakes

1. Enter Online:

Visit the survey entry page on the website longhornsurvey.com printed on receipts distributed during the Longhorn Steakhouse Survey Sweepstakes Period at participating Longhorn Steakhouse, Olive Garden, and Bahama Breeze restaurants. Answer the questions regarding your most recent experience at the restaurant, and provide all required details printed on the receipts.

2. Enter by Mail:

Hand print your name, complete address, telephone number and date of birth on a postcard and mail to:

Darden Restaurants Guest Satisfaction Survey Sweepstakes,
PMI Station,
PO Box 3536,
CT 06488-3536 USA.

entry period dates

Entry Period 1: May 27, 2019 – June 30, 2019
Entry Period 2: July 1, 2019 – July 28, 2019
Entry Period 3: July 29, 2019 – August 28, 2019

random drawing dates

Entry Period 1: July 9, 2019
Entry Period 2: August 6, 2019
Entry Period 3: November 3, 2019

Prize Details

(3) Grand Prize (1 per period): $1,000 USD cash to be awarded in the form of a check.

(300) Second Prizes (100 per period): $50 USD cash to be awarded in the form of a check.

Total ARV of all prizes per entry period: $6,000 USD

Total ARV of all prizes: $18,000 USD

If you enjoyed this sweepstakes, you might also be interested in winning a trip to Europe in the DoritosSpiderman.com sweepstakes

Good luck!


Disney.com/FamilyVacation – Win a Trip to New York City or Los Angeles!




Enter to win a family vacation to the Big Apple or the City of Angels in the TOY STORY 4 FAMILY VACATION SWEEPSTAKES!

Visit www.Disney.com/FamilyVacation to enter.

You must be 18 years of age or older and a legal resident of the United States in order to enter.

Ends on 7/7/2019.

A purchase is not required and a purchase will not increase the odds of winning the trip.

Disney.com/FamilyVacation Prize Details

  • Grand Prize is a four day/three night trip for one Grand Prize winner (“Grand Winner”) and up to three guests
  • The guest will be chosen by Grand Winner
  • The dates will be selected by the Sponsor
  • Grand Prize Trip locations include New York City, NY or Los Angeles, CA or Austin, TX or Washington, DC.

Disney Family Vacation Prize Package

The trip will include hotel accommodations, a $1,000 Visa Gift Card, round-trip coach airfares between the major U.S. gateway airport closest to Grand Winner’s residence, and a Toy Story 4 prize pack that includes Toy Story 4 branded items chosen by Sponsor and assorted vouchers for Clorox products.

The $1,000 gift card is designed to be used on trip expenses such as dining out and Uber rides.

Looking for Survey Sweepstakes?

Check out Fred’s Feedback or Tops Listens Friendly Markets Survey to win cash gift cards.


  • SPONSOR: ABC Cable Networks Group dba Disney Channel, 3800 W. Alameda Avenue, Burbank, CA 91505
  • ADMINISTRATOR: Ventura Associates International LLC, 494 Eighth Avenue, Suite 1700, New York, NY 10001


Disney Toy Story 4 Winners List?

A list of winners can be obtained by writing to “Toy Story 4 Family Vacation Sweepstakes, c/o Ventura Associates International, LLC, ATTN: HD, 494 Eighth Avenue, NYC, NY 10001”.

Include your return address, proper postage, and make the requests between the dates of 7/31/2019 and 10/31/2019.

Good luck all!

Disney Sweepstakes Website & Rules