Reap the Rewards of Running, without Running!

Uncategorized Apr 26, 2021

You're always hearing about the aerobic benefits of running and that it's great for cardiovascular health. Well, it is. But what if you could achieve those same benefits without running at all?


The problem many folks run into when they try to start running for their aerobic training is that they push too hard, too fast or run too long for their current capacity and end up injured or extremely demotivated.


Let's tackle this running problem from another angle. Why do people feel like they should run? Do they like it? Do they just want to lose weight? Do they want to improve heart health? 


One of our favorite ways to train aerobic endurance with kettlebells, mimics long slow distance runs almost exactly from a heart rate standpoint. 


How do we achieve this?

#1 You need to be proficient with the two-hand swing, single arm swing or single arm snatch

#2 Test your current capacity - find a bell that you can swing for at least 20 reps without...

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How Disorganization Destroys Progress

Uncategorized Apr 19, 2021

Consistency can be the largest hurdle in training. But what if you're a superstar with consistency, working out 3-5 days per week, and still feel like you're not seeing the results you're looking for?


What comes next?


There's a few questions to ask:

1. How long have you been consistent with training? One week, one month, one year or more?

2. Are you writing down your workouts?

3. Are you planning them ahead of time or writing them down after the fact?


All of our students set themselves up for success by following a Performance Plan. This plan is laid out 4 weeks at a time. It covers all things strength and conditioning.


Our students know they are making progress because we have a ton of data to look back on and assess month over month.


By incorporating "waves" into the program, we are able to make each session variable. Not every session is getting harder and harder until the end of time. Some days are really hard, yes, but some days are very easy....

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What do Goldilocks and strength training have in common?

Uncategorized Apr 12, 2021

Do you remember the fairy tale of Goldilocks and the Three Bears? The premise was that some of the porridge was too cold and some was too hot. She wanted the porridge that was just right and she ate it all up!

When we apply this to strength training (whether with our bodies or adding load), we are a bit like Goldilocks. It needs to be just right to be optimally effective.

If we train too hard all of the time, we find ourselves weaker, injured and full of inflammation. If we train too easy all of the time, we will struggle to break through plateaus or see very minimal progress.


What's just right?

-Having adequate active range of motion in your joints to reflect your lifestyle (Kinstretch)

-Static motor control (in the KB world this can be grinds: squat, press, Turkish getup)

-Dynamic motor control (in the KB world this can be ballistics: swing, clean, snatch)

-Owning fundamental movement patterns (Big Six: swing, clean, press, squat, snatch, Turkish getup)

-Breath (when do you...

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A Confused Mind Always Says No

Uncategorized Feb 22, 2021

"A confused mind always says no." - Russell Brunson


Have you ever sat down on a Friday night, ready to pick an amazing movie on Netflix and cannot for the life of you make a decision about what to watch? Then you spend 30 minutes scrolling and end up feeling paralyzed by all of the choices, so you just turn the TV off altogether?


The same thing happens in training. If we're overwhelmed by what to do, how much to do, how to actually do it, when do it, then we likely will not train. 


All of our programming is simple, yet highly effective. 


#1 Training can be executed in your home, so you spend less time commuting to a gym. You can save money by avoiding memberships to a box gym, yoga studio, spin studio and so on.

#2 You will never question what you should be doing or how to do it. Your program is laid out for you 4 weeks at a time with clear exercise selection, volume and intensity.

#3 Repeating steps 1 and 2 over and over again,...

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What's the Perfect Training Frequency?

Uncategorized Feb 08, 2021

Whether you're new to training, trying to fit training into the demands of life or trying to juggle training within your sport, the question regarding ideal training frequency often comes up.

Let's break down the options.

Much of our training involves the StrongFirst system and within that we use PlanStrong principles to dictate strength decisions and StrongEndurance principles to dictate conditioning decisions.

Generally our students strength train between 2-5 sessions per week. This depends on the time they have available to train, specific goals or competitive events in which they need to be ready for. 

You can accomplish a ton by strength training twice a week. Our current Kettlebosses program does just that. Using variable overload principles, we split their volume 40% on Day 1 and 60% on Day 2. 

Some of our students who have less time per day but more days available to train, are working through programs that require 5 days of strength training per week.

The more...

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Billionaires with Perfect Abs

Uncategorized Feb 01, 2021

"If more information was the answer, the we'd all be billionaires with perfect abs." - Derek Sivers

In today's world, it's incredibly easy to access anything you want to on the internet. Much of it can be free, too. At the end of the day, it's not actually about what you know though - it's about what you do consistently week over week.

The first step in taking control of your time is creating space for an offensive mindset. 

Instead of reacting to life defensively -- putting out fires at work, with kids, with sleep, you name it -- create a plan for each day so that you can attack and execute.

A good question to ask yourself first is, what am I continuing to do on my own that I'm simply not good at? 

Once you answer this question, you have 3 options: improve it, eliminate it or delegate it. Tim Ferris is big on these three solutions in his book, Tools of Titans.

Let's break down a few examples:

Cooking and meal prep -- hate it? Cool. There's plenty of meal delivery services...

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Three Steps Closer to Doing It All

Uncategorized Jan 25, 2021

Earlier today we posted three ways to get ahead on your week of training. You can see the post HERE!

Look, we're human too -- we have two kids under 5, dogs and a business that we own and operate. We understand that finding time to do it all — kids, work, personal relationships, training, cooking, recreation, pets, cleaning, you name it — is very difficult!

Luckily, it doesn’t have to be THAT hard to find time for training. Part of what we do as coaches is teach our students how to be successful with limited equipment from home. Specifically using kettlebells for strength and conditioning, while using concepts from FRC and Kinstretch allows us to address mobility as well. 

If you're strong, have adequate aerobic capacity and enough active range in your joints, your life will experience at automatic upgrade! You will find daily tasks easier than ever before and you may find a resurrection of old hobbies. 

The first step to successful...

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Pyramid of Skill Development

Uncategorized Jan 18, 2021

During one of our recent Table Talk conversations, we got talking about how to prioritize individual goals.


This led us to discussing the three most important factors in everything we do as coaches. Safety, efficiency and power. 


No matter what level the student, everyone must be able to execute all skills in a safe manner. It may not be second nature for a novice compared to an advanced student, but the foundation is being laid and their movement will likely not get them hurt.


This phase generally involves focusing on 1-2 cues to ensure the skill is safe.


As we graduate beyond safety, we are clearing the mental space to allow for efficiency. Efficiency is only possible once the skill itself has developed. This is where small nuances come into play. Adjusting the grip on your clean or snatch to make them smooth as butter. Finding the float in your swing, which allows you to explore heavier loads.


High efficiency yields power. This is...

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3 Kettlebell Exercises You Can Do Forever

Uncategorized Jan 11, 2021

"Strength is a skill, and, as such, it must be practiced." - Pavel Tsatsouline, creator of StrongFirst. 

When we first started training with kettlebells a decade ago, we never imagined they would become "the tool" that we use every day of our lives. 

Who knew that this little sphere, made of iron, with a handle on it could solve just about any problem we had regarding our health and fitness. 

When first starting out with the bells, it's important to feel confident in your ability to execute the Big Six. They are: swing, clean, press, squat, snatch and Turkish get-up (TGU). Much of our coaching is dedicated to honing these skills week in and week out.

But if we could narrow it down even more, we'd really pick three exercises to answer all of your strength and conditioning needs.

1. Single Arm Swing

2. Goblet Squat

3. Turkish Get-up


The single arm swing is a great variation to the two-hand swing. You are working your grip even more with the entire load in one arm....

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Not Another New Year's Post!

Uncategorized Jan 04, 2021

I'm sure your inbox has been flooded with New Years sales, resolution ideas and ways to organize your life for 2021. Well we're a few days into the New Year and our latest 8-week strength and conditioning program, Kettlebosses is underway today! We have an amazing, dedicated group and the next 8 weeks are going to be a blast!


If you're looking to change anything about your current routine this year, whether that's movement, nutrition, hobbies, work, family, savings, you name it -- it all starts with having a system in place to give yourself the mental space to even start to dedicate energy towards said goal. Creating a system and adhering to your system is one of the most difficult challenges in life. 


The core of your system should involve your personal values. What motivates you on a daily basis? For us - it's these two angels (stinkers) above, Camden and Ramona. We want to continue to build a life where they feel loved and know without question that they are...

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