Warrior Goddess Kettlebell Training
Q: How many beginners sessions do I need to attend?
Why do I need to attend a Beginners programme? Can’t I just join the weekly classes? As my weekly classes are quite full on- a full hour of kettlebell training with yoga and martial arts elements, we have created a beginners programme before jumping into the graduate kettlebell weekly class. (which are now 18 times a week, across 6 days and include mornings, evenings and weekends – check it out here).
The Beginners programme runs at the start of every month and includes Beginners Sessions on Tuesdays & Thursdays at 7.15pm and Saturdays at 1.15pm.
It also includes unlimited access to our YOGA HIIT classes which are 30 mins body weight and HIIT classes which take place 5 times a week.
It costs £75 for the month with no more than 8 per class.
This is suitable for all levels of fitness and strength and is especially designed for complete beginners, beginners to strength training or those coming back after time off or injury.
For those that are already more active, you have the opportunity of accessing up to 3 Beginners Sessions a week and up to 5 HIIT sessions a week meaning that if you have a Body Shape, Fitness or Strength goal you can easily attend it with the opportunity of this many classes.
This is why we guarantee that anyone with a Body Goal to lose 10lbs can do this in our beginners programme or your money back!
You do need to attend at least 1 beginners session a week to be eligible to graduate into our weekly graduate timetable.
For more information and to view the beginners timetable, access the page here.
Q: I haven’t worked out in a while/not very strong/fit/overweight, will I be OK to attend a beginners programme?
A: It all depends on what you are able to commit to and your current level of fitness. If you are able to attend a weekly class and enjoy the idea of growing in strength and fitness week by week, then the beginners programme is perfect for all my beginner ladies who are new to strength training, haven’t worked out in a while or don’t feel they are really strong.
However, with our new beginners structure if you cannot attend on the same day every week then you have the opportunity to catch up with another session that week or increase your results and confidence even more by attending another beginners session that week.
I offer additional access to our Yoga HIIT classes for those that a weekly class is difficult to get to every week on the same day or for those of you that are already quite active, doing regular yoga or fitness classes or attending the gym and simply want to add another sessions to their regular workout programme.
Q: Has anyone ever dropped a kettlebell on their foot? Has anyone ever hurt themselves during a class?
A: No one has ever dropped a kettlebell on themselves during my kettlebell classes or injured themselves in the class. Do not fear! This is the beauty of mindful class taught in a small group and also the power of kettlebells which teach you strength training in a safe way. Aslong as you follow the correct form that is taught to you, you will be fine.
Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?
A: What I love about kettlebells is that they are the perfect beginners strength training tool for women. They are compact, easy to use, effective and inexpensive and you can do so much with them both in class and from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!
Q: Am I going to hurt the next day?
A: Not gonna lie. First time you do a kettlebell workout you will feel it for up to 2 days afterwards, but don’t worry I got you covered with some gifts to ease that pain for you! You can read more about Post Workout Soreness here and my special Ultimate Muscle Soothing bath here.
Q: Where is the Warrior Goddess Kettlebell Studio?
A: The studio is in Owen O’Cork Mill off Beersbridge Road in Unit 11a. It is in an old looking warehouse space behind Bloomfield Auctions. The studio itself is on the left hand side under the walkway, the first blue door. There will be many signs around this door including mine. We are on the 2nd floor, follow the signs, turning right and right again.
Q: I have a back/shoulder/knee injury, how can I adapt the exercises?
A: If you have been passed by a doctor and physio to exercise, then you are still able to workout. All you need to do is be mindful of the exercises you do and Lisa or our other instructors will offer adaptations for you during the class and be sure to note all of this in your questionnaire and waiver form.
Q: I have lower back pain, will I have to restrict some movements?
A: Did you know that at least 1 in every 3 of my clients tell me they have lower back pain? What I love about kettlebells is that it is the answer to reverse lower back pain. The exercises will help to build up strength in this area to relieve pain and give you strength. You can read my blog article on this >>
Q: I think I may have abs separation (diastisis recti), can I do these core exercises?
A: Most mums have some degree of this type of separation so it again depends on the severity and if you have been passed by your physio to exercise. For more information on this check out the product on the website. That said, I have found that correct kettlebell lower body exercises help this. I have a few clients who have told me that it has helped to strengthen this exact issue.
Q: I don’t want to get bulky from the weights, will they make me bulky?
A: Weights don’t make you bulky, eating cupcakes do! haha What I love about kettlebells particularly is you get all the benefits of strength training but in an easy to use and fun little bullet. This is what you need to get truly lean and toned. It was when Lisa made the switch to kettlebells and strength training, away from endless cardio, that she got her flattest stomach of her life and awesome arms too! If you look at her (all 5ft of fairy ninja) she has been lifting with kettlebells for 4 years and is by no means bulky!
Q: Aren’t kettlebells really heavy? What if I am not strong enough?
A: Kettlebells are designed to help you get stronger in a dynamic and safe way and work on the important posterior kinetic chain of your glutes, hamstrings, hips and core. Most of the moves we do work your lower body primarily. Any upper body exercises we do use a lighter kettlebell and help you to gradually build up the fitness and strength week by week. You will notice how quickly your body responds to these exercises for building strength as well as cardio vascular fitness.
Q: Can I get miss a week/cancel/ get a refund?
A: All class, programme and workshop bookings are made online and are non refundable. Beginners Programme passes may be transferred to the following month with notification of 4 days or more before the programme start date. Be sure to email Lisa here at firstname.lastname@example.org to request a transfer. Under 4 days notice, they are not transferable nor refundable. You must attend 4 Beginners Classes within the month to graduate. If a student misses more than 1 week of beginners sessions, they are not able to complete their beginners programme. Classes that are missed due to non attendance, then this is done so at the responsibility of the student and will not be refunded or transferred. For full terms and conditions, click here. For the refund and cancellation policy, click here.
Q: Will we be working out for the full hour during the Beginners Programme?
A: Do not worry if you are new to kettlebells, strength training or don’t feel as fit as you think you should be! Firstly, we are not working out for the full hour… probably only 10 minutes of high intensity workout and the rest is lower intensity strength training, yoga, mediation or just chatting in your first week of sessions and then we increase this to 20-30 minutes as your fitness increases! You will not injure yourself or faint (I have this fear too!) and each exercise will have adaptations and progressions. It will be a hard workout and you will feel like you have done a hard workout but do not worry about injuries or overdoing it, I will keep you right!
Q: Am I required to be on Facebook to join the program?
A: I host the Tribe of Kettlebell Warrior Goddesses community group on Facebook. Most of my clients choose to join our Facebook community group for daily tips and motivation and to get updates first. While I do recommend you join the Facebook group, it is not required for participation in any of my programs.
Q. How do I book/sign up to Graduate classes?
A. Moving into Graduate classes is super easy. You just need to choose the best option for you from our Monthly Membership options.
This is best outlined on this page: https://www.warriorgoddesskettlebelltraining.com/classes/graduating-to-weekly-classes/
Once you have decided which is best (maybe read the next question to be sure) then you can choose the class you want.
All bookings are completed through the Tula Booking system online & iPhone App which keeps a track of class numbers so we don’t overbook. It is easily booked and managed.
You can also see the full timetable here: www.warriorgoddesskettlebelltraining.com/timetable
Q. What is the difference between membership and a block of 10?
A block of 10 sessions is the purchase of 10 classes at a discount of £40. These sessions can be used at any time for any class for a 60 day period.
Monthly membership is a monthly fee paid via your chosen debit or credit card on a subscription service every month on the same date using our Tula Booking Software but can be signed up at any time during the month. It is a monthly rolling contract with a 12 month commitment. It can only be cancelled with valid reasons, certain medical conditions and other issues outlined in our cancellation policy. We offer a 30 day money back guarantee for all monthly memberships. If you don’t want to commit to 12 months, we also offer a rolling membership at a slightly increased rate. The question between these two options is usually down to how often you attend classes (if you attend more than 2 times a week the monthly membership saves you money) and if you don’t plan to miss more than 1 week due to a holiday.
Q. What is included in VIP Unlimited Membership?
A. Members get a WHOLE BUNCH of bonuses and discounts, not only do you get access to ALL of our 18 classes per week including KICK ASS, FIGHTER & YOGA SHRED. You also get access to separate Facebook group called the Warrior Goddess Body Circle which is for members of the Wheel of the Year Body Shape Change programme to answer all nutrition for fatloss related questions. The Wheel of the Year programme is our pinncle Body Shape Change and Lifestyle Change programme with guaranteed results. You can also access our Challenge groups for FREE every month.
Q. Is monthly membership for 12 months? Do I have to sign a contract?
A. No, monthly membership is a 12 month commitment not a formal contract based on your commitment to working on being the best version of yourself for 12 months. It is simply a rolling 30 day membership with your monthly fee taken from your account every month with a 12 month commitment. 12 months too much right now? Then we offer a rolling contract option which you can opt out at any time with 30 days notice at a slightly higher rate.. To find out more visit our Graduate Page. All payment is organized through Stripe via the Tula Online Booking System.
Q. How do I cancel or rearrange a class?
All bookings are completed through our Tula Booking system. It is easier to use via the iPhone App but you can also access it directly on your phone or via your own student account page online. You can either access your account directly or deregister or change classes via the email confirmations you receive.
Book a graduate class up to 1 hour before it starts. Cancel a graduate class up to 3 hours before it starts
This means, you can decide that day to come join us or if you have to cancel do so before lunchtime of an evening class.
This is so that you become mindful and purposeful about your workouts and exercise plan.
A courtesy message via the FB group or Page would be appreciated if you can’t make it so again we are not waiting on you.
GOT QUESTIONS ON FATLOSS, NUTRITION OR WANT TO WORKOUT FROM HOME BETWEEN CLASSES/WORKSHOPS? READ ON…
Warrior Goddess Body Programmes
Want to compliment your new fitness programme with the correct nutrition for fatloss and leaning out that midsection and toning those thighs? Answering the question of ‘what to eat before and after exercise’ and ‘what exercise you can be doing at home or between classes’.
Find out more about The Warrior Goddess Body and click the button below >>
Q: Do I have to eat a plant based diet?
A: Focusing on more leafy greens, vegetables and fruits in your diet is essential for long term health, energy and for healthy weightloss. It is encouraged that you follow a diet more heavily focused on plants but this does not mean you have to be vegan or vegetarian to do so. This programme provides recipes and menu plans for meat eaters, vegetarians and vegans alike, focusing on eating more plants.
Q: What if I don’t like broccoli (or insert food here)?
A: The 28 Day Warrior Goddess Body programme is both guide and teacher. For those that simply want to follow a day by day and meal by meal plan it is laid out for you or you can use the tools and information to craft your own meal plans. Want to see a sample of the suggested recipes? Then download the 1 Day Sneak Peak here.
Q: What if I try the programme and it doesn’t work for me?
A: To truly try anything you must give it time and trust in the process. It takes more than 21 days to turn something new into a daily habit and it takes at least 28 days to notice true life changing results. If after 28 days of truly following the programme, you are not satisfied, I guarantee to refund your programme in full to you.
Q: Do I have to do the workouts or can I just follow the eating plan?
A: The crux of this programme is based on carb cycling. This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels. Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier. If you need a programme more suited to your own schedule or current lifestyle, you should consider the Wheel of the Year Programme which provides a more customised approach for you.
Q: What happens if I can’t workout 3 times a week? Or can I mix my home workouts with coming to class?
The magic number for exercising for a short term goal is a minimum of 3 (though 4 is better). This means at least 3 intense kettlebell workouts of 45 minutes in a week. These workouts need to be strength and conditioning or intense HIIT exercise – not sure what is deemed exercise? Read this here.
It really depends on your goals and how much you want to achieve your weightloss goals.
Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?
A: What I love about kettlebells is that they are the perfect beginners strength training tool for women. They are compact, easy to use, effective and inexpensive and you can do so much with them from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!
Q: Where do I get kettlebells from?
A: I have researched far and wide to find the perfect kettlebell for my goddesses. I have written a blog post about this to aid in the process which you can read here and check out my resources page here for suggestions on where to source them. A beginners kit should not set you back more than £40.
Q: What is carb cycling?
A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, base our cycle on the workouts we will be doing to maximize fat burn and energy levels. Learn more here.
Q: Why carb cycle?
A: Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.
Q: What does carb cycling do?
A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best. Download your FREE guide to Carb Cycling here.
Q: What is intermittent fasting?
A: Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.
Q: Will I be fasting often?
A: Once a week. To allow your body a break and enter into the fasted state to build lean muscle and reset your metabolism.
Q: Do I need to purchase any shakes or supplements to participate in this program?
A: No! Throughout the program we will talk about the importance of probiotics, protein and other supplements like Magnesium, Vitamin D, BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. I am a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment and positivity. In the members area, you will find the protein shakes and other products I recommend or you can purchase my supplement guide here.
Q: Am I a good fit for this program?
A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who are beginners to strength training to those more active and with under 2 stone to lose. My program is geared for you to be active 3 times a week and will require commitment to that.
Q: If I am already a member of a gym and doing regular classes, or if I am meeting with a personal trainer, can I just continue with my current workouts, and use your food cycle?
A: My honest answer to this question is: If what you are currently doing was working extremely well, you wouldn’t be looking into my program. If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions. My program is designed to work as a whole. I pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose throughout the day. If you belong to a gym and are doing Pilates, Yoga or Barre, then I highly recommend you do my workouts for the first few weeks. I definitely want you to keep doing workouts you love, so am all for you adding yours in. However, it is important that we discuss what you are doing, so that we can make sure your food cycle is matched accordingly. If you are working with a personal trainer, I would obviously want you to continue with that, but again would have you look at your food cycle to ensure you are eating the right amount on the days you are working out! You may want to invest in the Customised Exercise & Eating Plan for a more customised programme unique to your needs.
Q: Do I need a gym membership to complete the Warrior Goddess Body programme?
A: No, this is a one of the key benefits of this programme that can save you time and money. The workouts are designed for easy to follow, quick and effective home workouts. If you wish, you could easily do them in a gym with a small amount of space.
Q: Do I have to follow a strict meal plan?
A. I provide guideline for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy.
Q: Am I required to be on Facebook to join the program?
A: I host the Warrior Goddess Body Circle community groups on Facebook for my Wheel of the Year programme participants. Most of my clients choose to join our Facebook community group for daily tips and accountability. While I do recommend you join the Facebook group, it is not required for participation in the program.
Q: Do I have to do the programme right away?
A: One of the best things about our programmes is that you have FOREVER Lifetime Access to the information, programme, classroom and community group. This means you can start the programme today next week or next month! And it means you can do it again at any time. Any time you want to regain some control or get ready for an event or special occassion or just for ongoing support.
Q: What does my program investment of $127 include for the 28 Day Programme?
A: A convenient 28 day program that fits your busy schedule . A comprehensive program guide with resources to help you thrive including sample meal plans, shopping lists, a detailed program overview, and video guides. Prep week with trainings to set you up for success. Daily workout and meal plans which can be completed at the gym or at home. More than 40 recipes for meat eaters, vegetarians and vegans. Accountability and a supportive approach that keeps you on track to accomplish your goals.
Affordable package option that is among the lowest cost option you’ll find (only £57 total) The focus, quality, intensity, and commitment you’d expect from me, a trainer with 5+ years of success!
For instant CURVE appeal… get your best goddess body yet! And start today!