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In Freedom Friday Episode #9, Catherine Gordon CPT shares strategies for staying satisfied and pain free on a diet and exercise program. She also describes her 90/90/20 macro-nutrient formula, the 4 way training program, plus a Tabata workout.
For the Tabata Session: Do Kettlebell swings for 20 seconds: rest 10 seconds, Diagonal Overhead Presses: 20 second, rest 10 seconds, Kettle Bell Rows Left Side 20 seconds, rest 10 seconds, Kettle Bell Rows Right Side 20 seconds, rest 10 seconds, repeat entire sequence. See a demonstration here: https://youtu.be/6OKQ5MgVfUQ
Recommended Book: The Body Keeps the Score by Bessel Van Der Kolk, M.D.