5 Single Leg Exercises for Strength and Athleticism

Uncategorized Nov 07, 2019
 
The squat, deadlift and Olympic lifts (or weightlifting if you’re a purist) have rightfully taken the spotlight in most training we can’t ignore the fact that single leg work is extremely powerful. 
 
For most trainers unilateral work is what you do during rehabilitation or as some accessory work to your main lift of the day and typically this works. The main problem lies when things become one size fits all and those who really shouldn’t be loading a bar are doing so from the advice from a well-intentioned coach. 
 
Back issues, lower body mobility, and imbalances can all lead to more serious ailments if ignored. Just because you’re going heavier and progressing with the “big lifts” doesn’t mean anything if you’re just becoming a more imbalanced lifter. Unilateral work is not only a way a good way to increase coordination and balance, but also strength while taking the pressure off the old spine.
 
When it...
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5 Ways to Build Gorilla Strength with the Pull-up

Uncategorized Oct 25, 2019
 
If I was stranded on a desert island and could only have one piece of equipment to train a fighter at any level (who would apparently only be fighting me) it would have to be a good ‘ol fashioned pull up bar and a kettlebell. Yes, that’s two pieces. I also break the rules.
 
The ground can give you a fantastic strength and conditioning session with calisthenics, plyometrics, body flows, and more, but the pull up bar will help you build a powerful upper body, grip and core..all crucial for the strength to survive in your deserted predicament.
 
There are many reasons you should be doing (a lot) of pull ups and variations and I don’t just mean throwing in a couple of half-assed sets towards the end of your workout. 
 
Reason #1 - It hits a lot of muscles at once
Let’s get the obvious reason out of the way that the pull up and it’s friends are compound movements that will give you the most bang for your buck. With each pull you...
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Abs Versus Core Workout Set-up and Programming

 

Abs versus core gets broken down by our Education Director and Master Coach Aaron Guyett. He then gives you a workout with ab and core exercises, and goes on to explain how to set-up this effective workout within a program.

In the first part of the video, Aaron Guyett demonstrates a few exercises to include in your next AB & CORE WORKOUT with some super sweet music.

The next portion,  break down the difference between "ab" workouts and "core" workouts.

I also break down a very thorough and effective way to train both abs and core at the same time with battle ropes.

After breaking down the workout, I then talk through how I would put this workout into a program, and how I would set it up for progress (or improved adaptation).

If you are looking for some incredible follow-along workouts click here: Battle Ropes Level 2

If you want to learn more about programming and workout development click here: Battle Ropes Advanced Course

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3 Ways to Avoid Kettlebell Injuries

Uncategorized Oct 03, 2019

Three Ways to Avoid Kettlebell Injuries

If you train hard and push your body to the limits it’s almost impossible to avoid some form of microtrauma, but being smart about your training and kettlebell training will help you avoid MOST major injuries.
 
Most of the time the overuse of any movement pattern will eventually lead to potential repetitive use injuries. That goes for running, pushups, kettlebells work, or just about anything done with too much volume and intensity. 
 
It’s easy to get a little overzealous with a challenge that has a thousand attached to it. Thousands of swings, snatches, squats, (pick your poison) will definitely get you fitter, but at what cost? With just about everything you do you should be thinking about your athletic longevity. How can you move like an athlete as long as humanly possible. 
 
For me that means avoiding injury and here are three ways I like to assess and incorporate things to help me do just that.
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When Were Battle Ropes Invented?

 

Battle Ropes are ropes used to improve fitness capacity in a myriad of different movement patterns and power outputs and methods of use.

Where did Ropes Come From?

And When Were Ropes Invented?

It is estimated that ropes have been used in human history for longer than clay, iron, bronze, and steel. Most likely humans have been braiding or twisting animal hair or plant fibers together to transfer human force to objects, animals, and constructed items since the dawn of man and woman.

There is evidence of rope twisting tools that date back 28,000 years ago, according to Meredith F. Small (April 2002), "String theory: the tradition of spinning raw fibers dates back 28,000 years. (At The Museum).", Natural History, 111.3: 14(2).

There is recorded history of Egyptians using ropes to pull heavy objects (build pyramids), bind heavy and loose objects/people, tie off animals, and help sail boats from approximately 4000 to 3500 BC. http://www.madehow.com/Volume-2/Rope.html...

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17 Ways to Be a Better Coach

 

Are you a good coach?

Do you want to be a better coach?

Most good coaches would agree that they can get better.

Yet I would put all of the money in all of my bank accounts that EVERY great coach spends weekly time becoming a better coach.

“Good is the enemy of great. And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life.” 
― Jim Collins, Good to Great: Why Some Companies Make the Leap... and Others Don't

I have had plenty of good coaches, but I couldn't tell you all of their names. 

Now, my great coaches? I have only had a few, and I could tell you their names, as well as the specific effects they had on my life.

I compiled an incomplete, yet sufficient, list of 17 ways you and...

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How Do Battle Ropes Work?

 
In my observation there are three types of people when it comes to battle ropes. These three types of people will provide context for how battle ropes work.
 
The first type of person loves the intensity and challenge that the battle rope provides. Even if they don't know how they work, this person knows that they work. Why else would this person's arms, abs, and upper back get so pumped and fatigued?
 
The second type of person looks at the battle rope, and immediately sees it as a joke, because it isn't what they do.
 
The third type of person treats the rope like all other resistance tool in the gym. As long as they can feel resistance with the battle rope, they know it works, at least to some degree.
 
Each person has decided to use (or not use) the ropes based off of their past experiences. Their past is limiting their abilities to use the ropes well.
 
Choosing to see a tool like the battle rope based off of their past...
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7 Tips When There is No Time To Workout

Uncategorized Aug 14, 2019
 
It happens to all of us. The best intentions and well-thought out plans will inevitably be taken over by the duties of work, parenthood, or even just laziness. A good workout will do more than just make you sweat. The thing I try to impart on every attendee to a certification or workshop is that LESS IS MORE. More often a shorter, concentrated session can be far more beneficial than a long, drawn out sweat-fest. With that said there will be times when you’ve allotted yourself an hour that magically transforms into 10-20 minutes. Here are 7 tips to get the most from a session cut short or even if you just need a break and want to get more from less. 
 
The main thing is you can’t let it get to you. Stress is a killer and the added stress of trying to fit in a 60 minute session when you can do an incredible amount of work in fifteen minutes will ruin a perfectly good workout. Attitude is everything and when minutes matter you can’t waste any of that...
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Are Battle Ropes Good?

 

The question, "are battle ropes good?" is sort of asking if money is good?

It depends on if you have the knowledge to use it well, you are using it well, and it is helping you get to an ethical end-result.

If you do not have very much knowledge of what money is, how it works, and why people use it, I am guessing you would either be intimidated by it, dislike it, or even fear it.

Humans will always fear the unknown.

I think it was said best by H.P. Lovecraft, when he said, "“The oldest and strongest emotion of mankind is fear, and the oldest and strongest kind of fear is fear of the unknown” in his book Supernatural Horror in Literature.

For those of you that are well-acquainted with money, probably like it, maybe even love it, but we have to be careful, because if we start to worship it, we may lose all other important things in our life because of greed.

Like any tool, money and battle ropes should be learned, understood, and used well.

I cannot tell you how many...

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Battle Ropes Advanced Course Success Story from Jessi Astlund - 2 Day Living.Fit Certification

 

Living.Fit couldn't be more pumped from this incredible feedback from Jessi Astlund, who just earned her Battle Ropes Advanced Certification in Coeur d'Alene, ID for her clients at Metamorphosis Personal Training  in Post Falls, ID!


We had a blast bringing our passion back to the beautiful place where Aaron Guyett was born and raised!

Looking forward to the next battle rope certification!

Or click here to get started on the virtual certification!

Listen to what she had to say about the in-person Battle Ropes Advanced Course in Coeur d'Alene, Idaho.

"Spent the weekend with some amazing individuals!

Aaron Guyett is an amazing instructor and conducted the best certification class we have ever been to so far.

Not only did we become certified in battle ropes, but we also learned how to become better trainers and individuals.

We can't thank him, Living.Fit and Kettlebell Kings enough for this opportunity!

Jake Casey is an awesome human and always fun...

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