We just launched our new Fat loss program keeping these in mind and watch your body transform.
Ask nine out of ten random people on the street what their main goal is and you’ll get some variation of “I’d like to lose my spare tire.” Type “fat loss” into your interwebs machine and get ready for a smorgasbord of articles, tips, facts, and PLENTY of contradictory information. Eat this! Don’t eat that! Move like this! Don’t even think about moving like that!
The other reality is that even when most people hit their goals they tend to gain that weight back at some point, causing them to repeat the cycle over and over (and over) again. It’s no wonder the fat loss portion of the fitness industry has grown exponentially over the last couple decades.
After years of being on the searching end of info and going through...
True or false? The only way you can get a good workout is when you’re severely out of breath with your heart pounding like a war drum with your legs are as shaky as a new-born giraffe all while being able to see through time.
Unfortunately, there are far too many people (trainers and trainees) that think this is true. They think that more is better and that the stimulus is the goal of the workout.
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Don’t get me wrong, I love a good sweat-inducing, heart-pounding session that pushes me to my limit, but that should be the exception not the rule. The endorphin rush of high intensity training has been well-documented which may explain why so many people chase that high with faster, more intense workouts.
The problem is that we only have so many hard workouts in us.” Use it or lose it” applies to our strength, range of motion, and work capacity, but there’s a limit to it. If our only focus is doing more all the...
A strong back will take you far in life. While most people are out there focusing on their “mirror muscles” you’re doing your rows and building a healthy, resilient, muscular back. The row is a compound movement that hits your back, shoulders, arms and core. When programming rows it’s important to maintain a 2:1 (or even 3:1) ratio of pulling to pressing. This will help alleviate imbalances and specifically shoulder issues. A stronger front side because of years of pushing horizontally and vertically can lead to rounded shoulders and less than optimal posture which will eventually lead to pain. A strong back from top to bottom will help alleviate postural issues and create a solid foundation for heavier lifting.
When it comes to pulling there are many implements you can use. Kettlebells offer an ergonomic advantage with their higher position than a dumbbell. The center of mass with a single base (as opposed to two sides of a dumbbell) makes it slightly...
5 Kettlebell Mistakes and How to Fix Them
Just as with any tool the kettlebell can do some damage if they aren’t treated properly. Too many trainees see a picture or watch a couple of videos and give the kettlebell a whirl. The devil’s in the details with kettlebell training, but with many explosive kettlebell movements a few bad moves can be exponentially dangerous.
Some mistakes are obvious and require a complete form overhaul while others are a bit more nuanced. Here are five of the biggest mistakes I see with kettlebell training and the easiest fixes to get you back on track.
1 - Back Pain with Swings
Swings are a dynamic movement that require a hinge that already puts your back in potential danger and speed. Combining those two things with a client who doesn’t understand moving through tension.
The Fix: Increase intra-abdominal tension through diaphragmatic breathing
2 - Slamming Forearms with Cleans
Cleans are one of the first movements...
The kettlebell clean should be a staple in your training for a variety of reasons. From building strength and power through your entire body to being the link between lower to upper body exercises with a kettlebell there’s a lot that can be done with this movement. There are a couple of issues I see with the clean. The first is a lack of technique which puts the user and his or her client in potential danger. The second is a lack of variety.
When it comes to general fitness there should be a blend of progress and variety. This keeps things fresh and enjoyable, but still offers results. If the variables you add assist in overall progress then it’s a win. If they distract you and keep you spinning your wheels then that’s no bueno. I’m not a minimalist where you should only do one or two things, but I am a proponent of getting less with more.
With the kettlebell doing the same thing day in day out will build strength and power, but at what cost? If...
If you haven't combined the power of these two "unconventional" tools, you are missing out.
The kettlebell is a world-renowned strength and stability creator, and the battle rope is a world-renowned finisher...but the concepts that these two tools are known for, is only telling a fraction of the story.
With the right coaching and programming these two tools can fill entire libraries of effective and efficient programs that build strength, coordination, efficiency, mobility, endurance, power, and cognitive focus.
Check out our growing libraries of workouts and programming here: Trainer Resources
Don't get caught in the trap that kettlebells are only for strength, and battle ropes are only for cardio.
This will lead you into a corner, that will hurt your training effectiveness.
The key is to learn the principles and concepts behind each of the tools, so that you can build more effective...
By: Aaron Guyett, M.A., B.S., CSCS, FRCms, FRAs
Education Director and Master Coach
So many people are talking about flow, and there is an equal amount of people that have zero clue what these flow-people are doing.
Turns out, many of the flow-people are just using yet another term that has been watered down and turned into whatever feels good at the time.
Person 1 - "Check out this flow that I am doing with the kettlebell." (performs cool sequence of fluid and dynamic movements with a kettlebell)
Person 2 - "I am so flowing right now." (Really into a video game)
Person 3 - "I am flowing." (Gives dog a treat...)
Let's break down what flow state is, and then we can begin to see how flow workouts began to exist in the fitness industry and the Gram (as in Instagram).
Flow State is a heightened state of arousal and focus, also know as being in the "zone."
If you have played sports or even been really into a creative craft or competition...you may have experienced flow state.
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