Patrick Flynn

The kettlebell swing is a fundamental kettlebell movement. As part of a Paleo workout, this movement shows you how to move with eloquence and grace. It blasts body fat, boosts muscle, strengthens the lower back, and builds your backside, or "kettlebell butt." It's the best exercise in the world. The kettlebell swing is an explosive movement powered by the hips.

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight.This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

Before you start the 5:2 Diet or any other fast, make sure you talk to your physician or health professional about fasting, its benefits and drawbacks, and the status of your health. What days and times to fast The 5:2 Diet prescribes two days of modified fasting and five days free from calorie counting. When deciding which days during the week to fast, understand that you may have to be flexible.

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing, use a kettlebell or dumbbell for this exercise. Because you now bear the weight by only one side of the body, a good one-arm swing can be measured directly by the amount of rotation that doesn’t occur.

Hunger doesn't make fasting difficult. Your reaction to the hunger does. If at the first sign of hunger you seek out food, you need to ask yourself an important question: Do you control your hunger, or does your hunger control you?By controlling your hunger, you can strengthen your fasting practice. The most important aspect of controlling hunger is to accept it.

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied. These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal.

Although many mistake the windmill for a side bend, it isn’t. This movement blends hip flexion and thoracic rotation, which means the hips support the load, not the low back. The windmill is a heavy-hitting rotational core exercise, but you must approach it with caution. Don’t rush weight onto this movement. First, practice the windmill without weight, and then after you perfect the movement pattern, try the windmill with a kettlebell or dumbbell.

Paleo workouts are meant to be short and simple but immensely effective in helping you build strength, quickness, and endurance. Because the movements and routines are simple, proper form is key, and you have to guard against over-exercising. In addition, you have to make sure you're fueling your body with the right foods before and after exercise.

The Paleo lifestyle is a great way to feel better. What you eat makes all the difference for how you feel — and how you perform when you work out or do everyday things like rake the leaves or clean the house. In these articles, you find some tips for amping up your Paleo diet smarts, for you and for your kids.