Kettlebells

There are lots of fitness fads that come and go. But Wiserhealth has joined the Russian kettlebell bandwagon. This device looks like a cannonball with a handle and allows you to exercise in a flowing pattern that is centered around the hips and leg muscles, i.e. the real core.

The basic movement is the swing. Grab the kettlebell by its handle with both hands and let it hang between your legs. Take a semi-squat stance and thrust your hips forward to raise the kettlebell up to eye level. Don't use you arms to lift, let them hang loose. Let the kettlebell fall back down between your legs like you're hiking a football to the quarterback. Raise it again, using your hips.

Try this basic movement for five to 12 minutes to get a vigorous full-body workout that also blasts your lungs and heart. An average man can start with a 35-lb. kettlebell, a woman can start with the 16-24 lbs.

Worst excuse for not trying

One of the lamest excuses I hear is when someone sees a fit celebrity and says, "Well if I had a personal trainer and full-time cook, I could look like that."

Don't hate. Get to library and teach yourself how to cook. Actually, the healthiest foods are simple to prepare because not much is actually done to the basic ingredients. Learn to love food in its most natural state.

As for the personal trainer excuse, search for a good exercise program, find some activity you like and get to it. Push yourself and keep an exercise journal if you need accountability. You may never look like Matthew McConaughey or Demi Moore, but that's mostly because of genes.

"Up In the Air" mini-review

You've heard the accolades from the press. "Up in the Air" stars George Clooney as a nomad corporate tool for mass layoffs. It will certainly stand up as one of the more entertainingly cerebral film experiences of the year.

It's 100 minutes of smart conversation, musings and sorrow that boldly explores whether settling down in one place with one person has any merit. Breezy and attention-grabbing, these are old-Hollywood-type characters that are well worth your cinematic dollar.

Justify good food

Another great bit of wisdom passed on from food author Michael Pollan is: "It's better to pay the grocer than the doctor."

During the sick-prone winter days, it makes a lot of sense to be protected with vitamins and anti-oxidants. Exercise keeps us strong. Get the right amount of sleep. Wash your hands thoroughly often. Sickness can be avoided or minimized.

This quote also applies to the bigger picture. Eating more healthy foods helps prevent serious diseases. It makes our skin and bodies look better, too.

Shake what your mamma gave you

It's not a new concept, but it's one worth repeating: Genetics play a huge part in what our bodies look like. So no matter how many calf exercises I ever do, my lower legs will always look like twigs.

So what? Variety is what makes our world beautiful. The key is tap into your own body's potential. Most recently ESPN the magazine had its bodies issue and featured various types of athletes from tennis players to track athletes. The range of body types was incredible, and each were admirable for how much form followed function.

When thinking about health and fitness don't let anyone tell you the rules. Do what works best for you and I promise you will shine.

Go hard, for not too long, for great results

More and more fitness experts are recommending shorter periods of intense aerobic exercise for good results. This is great news since many of us don't have time for 10-mile runs of 50-minute bike rides.

Here's a foolproof combo I like: Kettlebell swings and squat thrusts (or burpees). Mix these two exercises and blast the heart and lungs. Fifteen minutes, if you can make it, should do the trick.

Aren't familiar with kettlebells? That's worth a whole post.

Throw in another WiserHealth favorite, jump roping, if you don't have a kettlebell yet.

Hate working out? Try Dr. Oz's 7-minute routine

I don't like many celebrity gurus. But Dr. Oz offers lots of good tips to keep us healthy and he doesn't seem full of himself. Good enough for me.

He has a great morning routine that takes seven minutes. Here's the link to video:

This routine has a nice rhythmic mix of stretching, relaxation and a little bit of strength training.