Movement Snacks: Let me teach you how to swing a kettlebell
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Hey Reader, A few months ago, the ACSM (American College of Sports Medicine) released a new position stand about strength training. I wrote about it when it was published and the findings are largely positive (you can read that here, if you'd like). One of the biggest takeaways from the position stand was about power. We lose power faster than muscle or bone as we age, but we don't really talk about power as much. Power is moving quickly and forcefully. One example is swinging a tennis racket, trying to hit the tennis ball across the net. Another example is trying to get out of your car quickly. As we get older, that loss of power looks like slower reaction times and moving more slowly in general. Think of it as the difference between walking up and down the stairs with ease vs shuffling around on the first floor. Standing up from sitting down with minimal effort vs struggling to push up from sitting on the couch. We don't train power as often as we get older, even if we're doing other important movement like strength training or cardio or mobility. Lots of people think power is jumping, which can turn people off from the idea of training power, but it isn't always jumping. There are other fun, more accessible ways to train power. This leads me to my movement snack for the week. One of the simplest ways to integrate power into your movement practice, without jumping is learning a kettlebell swing. Kettlebell swings are a lot of fun. They're easier than you think and you can even use a dumbbell if you don't have a kettlebell. If you want to get a brief tutorial, you can watch my latest on YouTube: I'm teaching kettlebell swings next month in my online studio, MOVE with Naomi. So if you want a little more real time focus on kettlebells or want to learn how to add a little bit more power to your movement practice, join me in MOVE. Our strength circuit of the month features kettlebell swings and I'll be teaching them live on Mondays when we start back up in August. No kettlebells required. Just a desire to reconnect with your power. Get more info about MOVE membership options here: https://naomigottliebmiller.com/move-with-naomi/ On a personal note, I realize you have lots of choices when it comes to moving your body. When you support my work, you are supporting me and my family directly, as well as 2 other women who help me ensure my business runs smoothly. It is getting harder and harder to make a living as a movement professional. I make less now annually, 21 years into teaching, than I did in my very first year as a yoga teacher. If joining my online studio isn't for you, please consider sharing my work with others -- either on social media or directly to friends looking for ways to build strength as they get older. Word of mouth matters a lot when it comes to getting new eyes and new clients to the work I do. Thanks for being a part of my community this year. I am so grateful for you. Warmly, Naomi Want to stay in touch during the week? Here are a 2 easy ways: Follow me on Instagram, where I share movement inspiration 3x a week as acts of resistance, connection, and strength. Follow me on substack, where I write about the intersection of movement, perimenopause, and the culture that we are all moving through. Or better yet, subscribe so you have immediate access to regular essays, including my most recent substacks. There are many ways to support my writing on substack, which focuses on women's health and motherhood during perimenopause through an anti-diet and pro-science lens: 😍 Become a free subscriber |