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Don’t be the person who can’t put a suitcase into the overhead bin on an airplane.

Pick heavy stuff up and lift it overhead to stay strong. As we age our strength decreases, making strength training more important to stay healthy.

The Single Arm Kettlebell Clean & Press is a great way to stay strong as you get older and continue to lift heavy things overhead, like your suitcase. Add it to a couple of your workouts each week for a few sets of 5-8 reps.

Here are 7 ways that a cup of joe can make your workout better.

1. Promotes fat cells to be used as energy versus glycogen when consumed before a workout.
2. Coffee can help boost performance by helping you train harder and longer.
3. Increases mental focus.
4. Gives the body a boost in antioxidants to protect against damage caused by free radicals.
5. Suppresses appetite, researchers have found that those who drank black coffee before a workout ate 72 fewer calories later in the day.
6. 300mg of caffeine, roughly the amount found in a cup of coffee, helps the body burn 15% more calories in the 3 hours post-workout.
7. Makes working out easier. Research from the Journal of Applied Physiology has shown that caffeinated exercisers found their workouts easier than non caffeinated exercisers.

Grab a cup 30-60 minutes before your next workout, just skip the cream and sugar.

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