Using an online food tracker like MyFitnessPal is all well and good but ultimately won't amount to anything unless you make tracking a habit.  Tracking is a cornerstone of weight management, and is a trait that weight-loss maintainers share.

Tracking puts the power in your hands.  With tracking, you are able to accurately adjust your intake if you want, and give you peace of mind if you're not sure whether you can have that late night snack, because maybe you already hit your calorie limit - but you would never know if you didn't track.  Tracking shouldn't create more stress...it should alleviate it, because you are taking control of your body, and your life, and that is reassuring.

The clubbell side swing is a great swing variation that incorporates anti-rotational stabilization, and can reinforce efficient force production in twisting type movements.  In the side swing, force is applied through the feet via the leg muscles, not by active twisting. 

There is also a synergistic effect of the glutes, lumbar fascia, and latissimus that create rotation effect through whole-body extension from the foot to the contralateral shoulder.

Dive in and learn more about this misunderstood exercise.

Keri Coles from Victoria News gave our In-House event at Mike Read's a write-up.  Check it Out!