1.  Must be fun, ok maybe enjoyable.  I LOVE working out with kettlebells.  If you hate what you are doing then try something else.  Swimming, walking, pilates, gyrotonics, aerobics, yoga….

 
2.  Your exercise must raise your heart rate.  A slow stroll around the park is great for movement but does nothing for your cardiovascular system.
 
3.  No slacking.  You must give 100% and you must be focused.
 
4.  Step outside of your comfort zone.  I remember how pumped I felt when I snatched the 28 kg bell (63 lbs.)  I usually snatched the 16 kg and the 20, rarely the 24 and never the 28.  But one day I did it and I was WAY outside my comfort zone.  Well worth it.
 
5.  Change your routine intermittently so you and your body doesn’t get bored.  I jump rope and alternate walk/run when I don’t do kettlebells.
 
6.  Interval train.  30 seconds to 1 minute of hard work then 30 seconds of rest.  Keep this up for 25-30 minutes.
 
7.  Stretch but not right before exercise.  I do small stretches throughout the day to help keep me flexible. I have found the body responds better to frequent stretching for small amounts of time rather than once for a longer time.
 
8.  Do joint mobility/ranges of motion exercises before working out.  (Stay tuned for a video)
 
9.  Move every day.  Do your hard exercising 3-4 times per day then something lighter on the off days.  I will hula hoop while watching tv or do crunches or squats.
 
10. Be consistent.  See Number 9.  Exercise must be part of your lifestyle.  I have found that patients who exercise for health stick with it longer than if it is done for weight loss.
 
Yours In Health!
 
Dr. Wendy