Rep Kettlebells for Strength and Conditioning, Fitness, and Cross-Training - LB and KG Markings

Rep Kettlebells are designed to be the best value in kettlebells without sacrificing quality. Here's what makes our kettlebells awesome:

·         Smooth Handles - Each kettlebell is hand-inspected before leaving the factory, and again prior to shipment to ensure no rough handles.

·         Marked in both kilograms and pounds for convenience.  No need to convert with popular kettlebell training programs.

·         Color-coded bands around each handle make identifying your weight fast and easy.  Find your weight quickly in a class environment.  

·         Flat Bottoms - Our kettlebells have a machined flat bottom designed for renegade rows, kettlebell push ups, and other exercises requiring a stable platform.

·         Make sure to check out our kettlebell sets and kettlebell paired sets in some of our most popular weights!  We also have kettle bell sets with kettlebell racks!  Organize your space - our shelved KB rack can hold other items too like med balls and dumbbells getting your gear off the floor.

·         REP kettlebells are known to be some of the best around, with positive feedback for many years.  Featured in gyms all over the world, choose quality AND value backed by our awesome support from Colorado.

·         Fast shipping from a company that understands heavy gear needs heavy duty protection so your kettlebell shows up looking great!

                 

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How to lose belly fat ?

We have talked about common mistakes about the abdominal fat loss ( https://bit.ly/2JBRMug )

Today we will talk about 100% tried tips for losing your belly and you are comfortable with your life

1- Eat small portions of food every 3 hours

For example, instead of eating (soup salad plates) device your food on 2 or 3 servings, the stomach like the bag whenever when you sent more food at it, it will be larger more. Additionally,  that's  the way  helps you don't take over calories, it's improving your metabolic process (the body will know that it will not Hunger will not store your food in the form of fat) +economically side, the food you will consume on one day you will consume by two days or 3

2- Eat your food wisely

 If any person told you that he takes a strict diet 100 %, he lies for you. When you want to eat something sweet unhealthy in the morning (I do not advise you to start your day with this, it's important for the rest of the day). Don't eat anything other else, to reduce your calories you will take it.

3- Try replacing any unhealthy food with a healthier partner

 Replace unhealthy food with a healthier partner in the order you not feel yourself stressed with your diet, the psychological factor is important in the commitment. For example, replace the sweet partially diluted yogurt with another one without sugar and 0 % fat.

4- Supplements

 Don't take supplements from the beginning, to not find yourself eat much then the calories you need it (I prefer to eat natural meat protein).

5- Try not to take much of alcohol and gas drinks

 Replace these drinks with water and as with natural juices, it's better to take fruits

6- Weightlifting

 The best sport for losing body fat and gain muscle, which helps to improve metabolism and increase the number of calories needed by the body.

7- Walk ! Walk !

  Walk, don't use the car with all your movements, depending on the bike or on your feet to burn more calories and improve your mood.

And in the end, don't wait for quick results and be sure that if you follow these tips will live comfortably and you will get what you want with personal experience.

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How to make healthy delicious sardine ?

ingredients: 

For sardine 1.      sardine 2.      garlic 3.     cilantro 4.     black pepper 5.     salt 6.     cumin 7.      ginger 8.     vinegar

For sauce 9.     onion 10. tomato 11. ginger 12. black pepper 13. salt 14. cumin 15. chili powder 16. turmeric 17. teaspoon of olive

Preparation 

method of preparation at the video below

Try it !! i swear you like it ...

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5 mistakes about lose belly fat !!

Who did'nt dream to be have a flat belly or gain muscles , but there are many of misinformation talk about this subject and must be clarified so as'nt to be followes by any person and disqualified from his goal,

Through my experience and the research that I have done, I have summarized some of the points that should be avoided. We will talk next time about the real scientific methods that will help you get rid of excess weight .

1 - There are no movements to lose fat stomach 

The body loses weight throughout the body and the abdomen remains last. There is no exercise that targets a particular area of the body

2 -  Abdominal Exercises 

For those who have fat higher than 10 % , just go away from it, imagine ( belly fat +  muscles ) How to want to see your abdominal look ? , of course, it will be puffy ... try to lose weight before .

3 - Food and Beverages to lose belly fat 

The biggest joke is the reputation for food each body needs a rate of calories not to be exceeded (Calculation of calories vary from person to person according to the morphology of the body and the rate of activity can't generalize the program for all be careful when to buy a diet program not studied with you)

As for the drinks, I do'nt think you will eat sweets and fries and drink tea or lemon and wait for all this to disappear, these are just better for digestion  ....

4 -  Lose weight in 3 days !!

Those who follow these programs really hurt their bodies, these programs has numbers of risks first you lose weight in the first days because you don't accustomed to this diet, but after you will not lose any kgs , on the contrary will declare your body an emergency and store all your food as fat . Secondly , when you didn't eat healthy food  (carbohydrate - fat - proteins) your body loses energy, and  diseases . Finally,  the body will retaliate if deprived of everything once because  anything that comes quickly goes quickly . 

5 - Belts , devices and creams for lose belly fat 

If you intend to help you for not to eat more food ok , but if you think that it warms up the stomach and this helps to lose weight bySweating that's fault .

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Night Snacks

Does eating at night harm your health? What foods can people eat before sleeping without causing weight gain? Many of us believe that any food eaten late at night will turn the body into fat that accumulates directly in the buttocks and waist area. But according to research, there are very delicious foods you can eat at night without worrying about increasing your weight ..

1- Cheese is a protein rich food. So if you find yourself starving at night, eating a piece of cheese will make you feel full until the next day.

2- cottage cheese contains a protein called casein, which has a very slow digestion rate. For this reason, the best protein to eat as a snack late at night: it reduces hunger and increases the feeling of satiety.

3- Chickpeas is a rich source of protein, especially if it is prepared at home. When your stomach is hungry, you can eat carrots or celery with the wonderful chickpeas salad as a gag.

4- Greek yogurt is ideal for eating late at night. It is rich in protein, low in fat and very low in sugar. This makes it a perfect low-calorie snack, which can eliminate hunger late at night.

5 - Crisps made from whole grains contain complex carbohydrates, and few calories. When you buy these products make sure that the ingredient list indicates that they are made from 100% Complete Grain.

6 - popcorn is a completely safe snack that can be eaten at night. However, this does not include popcorn packs prepared to prepare a microwave oven, which contains a lot of butter.

7 - Eggs are wonderful snacks. While the egg contains only 75 calories, but it is very rich in protein and will make you feel full for a long time.

8 - vegetables is the perfect solution! They are healthy, low-calorie food. They also contain nutrients, vitamins, and a lot of fiber.

9 - bananas are high in calories, it also contains a large amount of potassium and magnesium, those elements help us to relax.

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oat pancakes

Ingredients
an egg
2 tablespoons fine oat
2 tablespoons skim milk
1 tablespoon cocoa ( optional )
Teaspoon yeast candy

Cook on a Tefal pan without oil

You can decorate with ( Nutella healthy homemade ) or put some fruits and honey

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Vera salad

Vera salad, it's a Russian salad I tried to make changes to the recipe to be healthy  ... Enjoy it!!

Ingredients

2 to 3 eggplant cubes

1 onion finely chopped

1 bunch chopped parsley

2 peppers (green and red) diced

Salt, gray pepper

1 tablespoon olive oil or coconut oil

1 tablespoon vinegar 

3 shredded carrots                                                                                               

Preparation

1 - Prepare the ingredients

2- Boil eggplants in salt water

3- In a small bowl, put the onion with oil and vinegar, marinate 15 to 30 minutes

4- In a salad bowl put the drained eggplant, carrots and peppers

5- Add the parsley and the marinated onion at the end, salt, and pepper

6- Mix it all gently with a spoon and keep it at the fridge for 30 minutes

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Vegan ONE-POT Tomato Basil Quinoa

This one pot quinoa recipe could not be more simple to make and is full of taste. It takes about 20 minutes to cook but you can just let it bubble away unwatched while you get on with something else.

As quinoa is a seed this is grain-free and gluten-free so a perfect high carbohydrate alternative to pasta and rice. Quinoa contains all of the essential amino acids and is high in protein. Also suitable for vegan, dairy-free, plant-based and general healthy diets.

Total time: 25m

Yield: 4 servings

Calories: 420 cal

Ingredients

• 1 3/4 cups / 300g Quinoa
• 3 cups / 450g Cherry Tomatoes, quartered
• 4 cups / 1 litre Water
• 1 large Onion, thinly sliced
• 4 cloves of Garlic, thinly sliced
• 2 heads of Basil
• 1 tbsp Seaweed
• 1 tbsp Italian Herbs
• ½ tsp Cayenne Pepper
• a pinch of Black Pepper
• Olives, Olive oil, Nutritional yeast and Fresh Basil – optional garnishes

Method

1. Place everything in a pan and bring to a boil.
2. Reduce to a simmer, cover and cook for 15-20 mins until soft and fluffy. Stir half way through.
3. Fluff the quinoa with a fork and serve with the garnishes.
4. Store any leftovers in the fridge and enjoy within three days.

I didn’t rinse my quinoa as the type that you find in the UK is generally prewashed and ready to cook. Rinsing again washes away some of the natural starches that help to thicken. However some quinoa is sold unwashed so does require rinsing first to take away the bitterness.

In this recipe I like to add a small amount of seaweed to season rather than salt. Seaweed is high in many nutrients and vitamins and I try to include a spoonful here and there in recipes to boost nutritional content and subtly enhance the taste. I’m using a mixture of nori, sea lettuce in dulse but you can use any seaweed that you prefer.

This recipe could be cooked in a slow cooker if you prefer and will take about 6-8 hours.

Sometimes the tomatoes available in the winter in the UK are a bit bland and this warm hearty dish is what I crave on cold days. When the tomatoes are lacking in flavour then add a few tablespoons of tomato puree to up the flavour.

Mixed herbs are high in calcium, antioxidants and iron. They’re great to have around the house as it can be difficult to keep fresh herbs alive and away from slugs in the garden. I’m using mixed Italian herbs – a combination of Basil, Thyme, Oregano Rosemary. You can use any herbs that you like or just replace with extra fresh herbs.

@nestandglow

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How to wake up early?

Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone. During childhood and adolescence, growth hormone makes us grow (as the name implies, Winter says. “And when we are older, it helps us build lean muscle and helps our body repair when we have torn ourselves up during a hard workout,” he adds. “Growth hormone is essential for athletic recovery.”

I’ll tell you how I went from harassing the snooze button and rolling out of bed with 5 minutes to dress for work, to waking up at 4.30 am without attempting to hit the snooze button and being excited to do so. The ultimate wake up early motivation.

• Once you can determine how many sleep hours your body needs, you will want to adjust your sleep schedule. That means, go to bed earlier to wake up earlier.

• Give your body some time to adjust. Wake up 15 minutes early every day until you reach your goal.

• Block all light in the room. This means that the curtains should prevent entering any light from the street. Also, close all in-room electronic equipment.

• You can try the white noise machine. They effectively mask background noise such as sirens, traffic, car alarms, and even annoying neighbours.

• After setting the alarm in the evening, place your phone or alarm clock in a place far from your reach.

• If you're still having problems showing your power on the alarm clock, try someone who can help you get up.

• Drink a full glass of water every night before bedtime. When the alarm starts ringing, your body will wake up immediately.

• Sometimes you just need some external drives. One way to do this is to schedule some important things, such as a job interview or appointment with a dentist, early in the morning.

• If you feel after a hard day that you are about to fall if you do not close your eyes for just one minute, take a short nap. But you have a time limit of less than 15 minutes.

• Stay away from steroids after 3pm. This means not eating soft drinks, coffee or energy drinks in the age.

• You should not work or watch TV on the bed. If you use your bed for things other than sleeping, your brain will begin to link it to vigilance.

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Solutions for muscular demolition due to sleep and lack of sleep

For who work at night:

1-    making the night atmosphere at your room when sleep in the morning

2-    Drink a lot of water at night

3-    Before work sleep 2 hours

4-    Sleep 6 to 7 hours per day

For who have insomnia:

1-    Put your phone and your TV aside for Hormone secretion ‘’ melatonin’’

2-    Take melatonin capsule help you to sleep and it does'nt cause you to be addicted to medication, you take it for a short period when you can’t sleep

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Push Ups Keys

If you want to test the strength of your upper body and its stamina, you should do the push-up test. This test is universally recognized, and that’s why push-up are used in the armed forces. This includes the Navy, Army and Air Forces. It is also used by law enforcers, the police and firemen to test their physical fitness level.

By doing push-ups, you will build up strength in the upper part of your body and you will have better endurance. If you would like to pass your next fitness test, then you should be able to do more push-ups.

Here are a few tips on how to increase the number of push-ups:

• Review the Principles of Fitness Training

You have to understand the science behind how fitness works. There are six principles behind fitness training and you have to familiarize yourself with these principles in order to take full advantage of your workout sessions. By mastering these essential principles, you will learn how to exercise in a safe way, so that you don’t hurt yourself. You will make maximum use of your training sessions if you have a good grasp about progression, overload, and adaptation, among other principles.

• Improve Your Push-Up Form

Your push-up form should be flawless before you even start doing repetitions. If you are not in perfect form, then you need to start at the beginning again until you are in good shape. Keep practicing until you are good at it.

• Determine Baseline Repetitions

To get a baseline figure of how many repetitions you should do in each set, do push-ups continuously for two minutes. Once the two minutes are up, take the number of reps you have done and then divide by three. For each workout session that you have, do three sets of push-ups and for each set do the number of repetitions that you first established.

• Start With the Basics

When you are starting out, work out every other day. For instance, you can work out on Monday, Wednesday and Friday. Start each work out session by warming up. You can warm up by jogging, cycling or skipping rope. You can then proceed to do your exercises. Do three sets of repetitions. You can then rest for half a minute before moving on to the next set. Add 2-3 repetitions after every week to each of your sets.

You need to test yourself every month. This is to help you establish your new baseline repetitions.

• Add Variety by Changing Your Hand Position

There are so many ways you can do a push-up. One of the things that you can do in order to diversify your sessions is to place your hand in different places when doing the push-ups. You can start your sessions by placing your hands as close to your body as possible. You can then widen your hand placement as you progress with the exercises.

• Add Variety by Changing Your Body Position

You can move your body into various positions, so you can add variety to your work out sessions. For instance, you can do your push-ups with your feet elevated. You can also try clapping your hands in between reps while doing push-ups. There are also stability ball pushups.

• Add Resistance to Your Push-Up

You can add more resistance when doing push-ups. There are various ways you can do this. For example, you can wear a weighted vest when you are working out. Alternatively, you can do push-ups while carrying a backpack filled with sand in it or water filled vests. Doing push-ups while having your feet elevated will increase resistance, and will make your motion range much harder. Finish with planks.

• Give Your Body Time to Recover

You need to give your body time to recover between your workouts. This means skipping a day of exercise. If you don’t take time to rest, you will eventually become fatigued. Over-exercising and pushing yourself to work out each and every day can have negative consequences. For instance, instead of growing stronger and having more stamina, you might end up becoming weaker.

   

                                                                 

Author : Lazar Angelov
@lazarangelov.academy

 born September 22, 1984 (Age: 33 years) in Sofia in the People's Republic of Bulgaria, is a male trainer and manikin, famous for his highly aesthetic and harmonious physique.Size: 1.8 m

Teaching: National Sports Academy "Vasil Levski" (2006)

                        

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