August 27 today we have a fun one but a stop watch or timer would be helpful for our movement moment. For today’s workout choose either russian kettlebell swing or squats and do as many as you can in one minute. Keep track of this number. Now for our workout we will do 4 sets of the number of swings/squats you could do within one minute and take a 30 second break between each one. You should be finished by 10 minutes tops but if you stay on course with your pace it will be more like 7 minutes total. Remember that form is our safety! Keep your back flat and spine neutral for both exercises. Both the swings and the squats are powered by the hips. We keep our back safe by keeping our belly buttons pulled into our spines. By keeping our lower abdominal muscles engaged, we help our backs not to over work. We keep our knees safe by never letting our knees go forward past our toes and by corkscrewing our feet into the ground externally, as if we were pushing the ground away from us. To take delicious care of our selves today, let’s all drink enough water today. Everyone’s water needs are different but in terms of overall fluid intake, “the Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day” (Mayo Clinic website). One way to make drinking water more fun and pleasurable is to add some kind of fruit or a very small amount of fruit juice. Personal favorites are lemons and limes, unsweetened cranberry juice, and unsweetened sweet tart cherry juice. Enjoy and have a lovely Thursday!