Weight loss

Teaching Points for the Kettlebell Overhead Press

The kettlebell press, overhead press or military press can transform your upper body making it look, feel and perform like a total superhero. However, the kettlebell shoulder press is not as simple as just pressing a kettlebell over your head a few times. You can choose between the single arm kettlebell press or the double arm press. You can use various pressing stances and also use momentum for a kb push press or jerk press. Let’s delve deeper into this important kettlebell overhead press exercise and understand why and how it should be used for maximum results. Benefits of the Kettlebell Press   The KB overhead press takes the kettlebell from the racked position at the chest to overhead and into a straight arm position. When performed correctly the kettlebell press lights up almost all the muscles in your body. Creating overhead strength is important not only to strengthen the upper body but also so that daily overhead tasks become a lot easier like lifting a cabin bag into the overhead locker on a plane. Your heart and lungs will also have to work hard when overhead pressing correctly because the heart has to push blood all the way up to...
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The Turkish Get Up Step by Step

Along with the Kettlebell Swing the Kettlebell Turkish Get Up delivers huge results. The Turkish Get Up, Turkish Stand Up or Kettlebell Stand Up is very different from the Swing in that it focuses on your small stabilising muscles and develops a solid movement foundation.   During human development we earn our right to progress onto more demanding movements. Babies learn to roll before they can crawl, and crawl before they can walk.   In today’s society of quick fixes we are all too impatient and don’t want to earn our movement skills anymore. Beginners often advance too quickly and end up injuring themselves. The Kettlebell Turkish Getup will not let you progress too quickly. It will stop you in your tracks. If you have a weak core, poor mobility or weak stabilising muscles then you won’t be able to complete the movement. OK, it’s time to see what you are made of and to earn your right to move like a warrior.   Quick video of the Kettlebell Turkish Get Up: Why would you want to do a Turkish Get Up?   1- Shoulder protection & rehabilitation The shoulder joint is a very vulnerable area of the body, it has to...
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The Kettlebell Clean: How to Do it Without Banging Your Wrists

The Kettlebell Clean takes the kettlebell from the floor and into the racked position, on the chest, in one fluid motion. Often also called the Clean & Rack for this purpose. It should be smooth and not bang the wrist, forearm or chest. From this racked position you can then: Press, Lunge, Squat, Clean again, Dance a jig or just rest. Without mastering the clean, you are not able to get the bell in the rack to do all these awesome moves and you will not be able to progress. This is why this is so important.  The clean is the gateway to all these other moves. There are a number of ways to clean kettlebells; kettlebell hang clean or dead clean (we also call this a standing or static clean), kettlebell swing clean, bottoms up clean, double kettlebell clean and other multi exercise combinations too. I’ll get into the different kettlebell cleans variations later on in this blog post.   Kettlebell clean benefits   The KB clean is great full body exercise that: Activates most muscles in the body Can be very cardiovascular if repeated correctly Is great for fat loss due to all the muscles conditioned Develops strong and explosive hips for sports Has a great...
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Beginners Guide to Kettlebell Training

 Why I wanted to write this guide   When I discovered working out with kettlebells my thoughts about exercise and fitness changed.  I went from someone who really did not like to exercise and hated the idea of the gym or getting sweaty to someone who looked forward to the chance to swing my bell, learn new moves, get stronger and challenge myself with heavier weights.  But the kettlebell lover I am today was once a beginner that didn’t even know how to pick it up, let alone swing it and I really wish that I had found one place I could go that would teach me all the basics I needed to know to make my learning curve shorter.  So well, here is my attempt at just that!   It seems that not a day goes by without a new exercise or fitness trend being revealed. Kettlebells are not a fitness trend or a gimmick, they have been around for 100’s of years and trusted by some of the best for the incredible results they can generate.   In fact, they are the forefathers of modern day weight training. But in my opinion, history or no, they are the perfect…

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3 Ways Building Muscle Promotes Weight Loss

Many people, especially those on diets, are always searching for ways to burn more calories throughout the day. Whether it’s through exercise, or restricting amount of calories consumed. One way many women don’t consider is by building and maintaining muscle growth in the body. However, there are 3 distinct ways doing so will help you burn calories, shed fat, and achieve your body goals resulting in a lean, toned and curvy womanly shape.   #1 Muscle burns more calories at rest than fat  Any type of exercise, but particularly strength training, uses muscle. This helps you build muscle mass which, in turn, burns more calories both during and after your workout is complete. In fact, 10 pounds of muscle on the body burns 50 calories per day whereas 10 pounds of fat only burns 20 calories, and this is at rest! This means by consistently working out  to build muscle, your body will naturally burn 2.5 times the amount of calories it otherwise would. This is one of the most straightforward ways muscle helps you lose weight no matter what you do for the day.   #2 Strength training boost muscle growth and calorie burn  When you want to increase...
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Beginner Kettlebell Workout for Weight loss [FREE PRINTABLE]

The Benefits of Working with Kettlebells for Weightloss   You might be surprised at how many benefits lie waiting to be unleashed in this little powerhouse known as the kettlebell.  Let’s take a look at a few below.   1. Full-Body Burn Any time you work with kettlebells, you engage nearly every muscle in your body.  Now doesn’t that sound amazing! Even during the kettlebell swing, which at first appears to primarily work the arms, you’re actually working your core, glutes, back, shoulders, and quads. In fact, your power for the swing shouldn’t even come from your arms, but we’ll talk about that later.     2. Engages ALL the muscles The reason kettlebells engage so many muscles is due to the fact that just by holding one, your body immediately has to engage the stabilizer muscles in your core and low back to remain balanced. This becomes even more pronounced when you start to do asymmetrical kettlebell exercises, like single-handed swings, since they require even more core strength and balance to perform.   But the work doesn’t stop there. The explosive movement of the kettlebell swing, combined with all of these firing muscles, also gives us a hard-core anaerobic…

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Say goodbye to bingo wings and hello to sexy arms!

Sexy Arm Workout
Do this easy, no gym, beginners workout in the comfort of your own home with only two pieces of kit.   These are my client's favourite arm moves that in a matter of weeks will have your own looking slimmer, leaner and more toned than ever before.   Whether you’re rockin' a swimsuit, a little black dress or a tank top, you want to show off strong, lean arms. But toning your arms is more…   Research indicates arm exercises can actually help reduce muscle pain in your neck and traps. With these moves, you’ll sculpt and define your arms, reduce excess fat, and get stronger and healthier. For beginners, you’ll need a set of kettlebells- 2x 4kg or for those with a bit more experience you can go heavier with 2x6kg. Do the exercises as presented in order here to prep your arms for each upcoming move, and be sure to rest your arms on alternate days. Save Save The 10 Minute Sexy Arms Workout Plan Kettlebells Needed 1x 6kg, 2 x 4kg kettlebells for Beginners 1x 8kg, 2 x 6kg for more Advanced   Warm Up Head to Toe Warm Up AMRAP Circuit: As many rounds as possible...
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