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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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How to Set Body & Lifestyle Goals that You will Actually Achieve

Oh Hell Yeah… let’s get this party started!!   From my observations, perhaps the number one reason why women do not achieve their goals is they feel GUILTY even wanting something more for themselves.  They don't want to even say out loud that they want to be more or do more.   There is this sense of guilt at wanting something for themselves.  Then there is this other thing.   They are shit scared of failing.  Actually they are not as worried about failing as they are about what people will think of them if they FAIL. Even more they are afraid of what their friends and family will think of them even WANTING to go after something more.  This is A LOT of guilt. This fear of failure in addition to that GUILT can make the idea of wanting more an emotional and sometimes futile pursuit. And there's one more thing.  Women just don't know how to do it. Set a goal, I mean.  Most of us aren't taught about goal setting and those that are, are only taught it from a very masculine, myoptic, 'just add more stuff to my to do list' kinda way. This results in...
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Ultimate Guide to the Kettlebell Swing

The Kettlebell Swing is the most important of all the kettlebell exercise but also the one that most of my goddesses struggle to master. And this is why I spend so much time on it with my beginner ladies. The kettlebell swing is based on the deadlift movement pattern and hits almost every muscle in the body.   “If you only had time to do one kettlebell exercise then the kettlebell swing would be my choice.”   Kettlebell Swing Overview The Kettlebell Swing should be thought of as a pulling movement. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell. Be warned the eccentric or deceleration part of the kettlebell swing is what causes muscle soreness so you could be walking like John Wayne for a few days following a good set of kettlebell swings!!     The kettlebell swing is a dynamic – explosive- movement. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the bell increases, so a 8kg kettlebell will feel much heavier at the bottom of the kettlebell swing.   Also at the bottom of…

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Why Women need to do Kettlebell Training

6 Benefits of kettlebell workouts for women   #1 Conditions muscle but won’t beef you up   One of the first questions I get asked is “Are kettlebells going to make me bulky?” and my answer is that I’ve been trying to get bulky for years! No honestly, you will enjoy being lean, toned whilst still keeping those curves. Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will condition existing muscles it will not cause a huge amount of muscle hypertrophy or muscle growth. Great news for women who wish to add muscle tone without the bulk Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less Testosterone, the male growth hormone, so it is very difficult for women to put on too much muscle.   #2 Sculpts a Glorious Goddess body   Kettlebell training burns fat and increases muscle tone fast. Most of the exercises are multijoint (compound) movements that link the bottom half of the body with the top half via the core muscles. Great for your abs! The body recruits 100’s of muscles in order to control and maintain balance of…

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Why you want to focus on building lean muscle in your 40s, 50s and 60s

If you're like many women over 40, you've probably noticed that it's become a lot easier to gain a few pounds than to lose them. The foods that you ate without care in your 20s and 30s now stick to your body like glue, adding bulk to your midsection. Exercise that you did to lose it in your 20s just doesn't work in your 40s and well, it is just plain frustrating.   [Related article: Worst exercise for the over 35s and what to do instead]   And whether we like it or not (or want to truly accept it), we are conscious of aging and not just solely for aesthetics but for our joints, immune system, energy levels. We are just more conscious of wanting to be our best selves and live full and long lives, right. Though we talk about wanting to "age gracefully," the truth is that when it comes to getting older, we're programmed to dread an inevitable decline: in our health, our looks, our sexual relationships, even the pleasure we take in living life. And this is why I bang on all the time to my Warrior Kettlebell Goddesses about building lean muscle.   The...
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What is carb cycling and what does it mean for fatloss in your 40s?

You know, I am 40 years old and in my best shape yet.  But it hasn't been easy.  I am not blessed with good genes or an easy to manage body shape.  I've had a baby (who is now 10) and well I like sugary treats and used to live off carbs! But carbs are not the enemy and when I began to follow this easy to follow cycle in relation to what training I was doing and began working out with kettlebells my whole body shape changed. And so can yours. Whatever age you are.   How? You just need to eat the right things, at the right time for the right purpose and in relation to your exercise.   Let me tell you about carb cycling and why carbs are not the enemy. Carbohydrates are simply one of the macronutrients you need to fuel your body. Along with proteins, fats and fiber. The concept of cycling your carbohydrates is simply about eating more of less carbs on given days based on your level of activity and needs of your body for fuel and for building lean muscle. Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of...
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The Worst exercise for over 35s women and what you should be doing instead

So, I decided to become a personal trainer at the ripe age of 39.  I had been active and ‘fit’ for most of my life though never skinny and just the right side of slim. But I was never strong and as I hit 35 I started to notice fat in places I never knew I had places. So I continued my health geek studies and began reading and practicing in the pursuit of what makes us lose stubborn fat, by getting more healthy, living longer so we can get lean and strong and look and feel good along the way! Sound good? And through studying a lot on metabolism, hormones and your thyroid, was I able to understand this and can now share this with you. What I am going to say here might fly in the face of what you know or believe or it might sound like too much effort and heck I just want to be skinny. But this is the end game, I can get you a lean and toned body but you can get so MUCH more than just that. What about a life’s vehicle that will take you into your 60s and 70s...
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How to deal with post workout soreness?

Today started so well.  Even after a long yoga workshop I attended yesterday which I knew was really working my body, I woke up with little pain or discomfort.    After a 2 hour walk with the dog following by a cuppa tea with a friends the legs started to feel sore, then it was my hips and then my core, we’ve all experienced the love/hate cycle of performing basic tasks the day after, or even the day after the day a great workout: Gets out of bed: “Ow, my legs. Yeah, good squat session yesterday!” Puts on pants: “Ahh, yep, okay, those deadlifts really did the trick!” Sits on toilet: “Those crazy kettlebell swings!” Drops keys: “Oh, bloody lunges!” This is the classic delayed onset muscle soreness (DOMS), which tends to kick in from as soon as six to eight hours post-exercise, and peaks around the 48 hour mark.  And while lower body soreness tends to be more inhibiting and memorable, the phenomenon certainly isn’t limited to the legs. DOMS can occur anywhere in the body that has recently been exposed to unfamiliar or intense physical activity. The good news is by understanding DOMS you can take steps to...
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Guide to Buying your First Kettlebell

So you are thinking of taking the step and getting your own kettlebell! Eek!  I am so excited for you. And it would be my honour to be your guide in insuring you do not make the mistakes or bad investment I have made in the past. Depending on the source you go to, there will be differing opinions on this, so I am recommending these weights based on how I see many beginners cope and with consideration to the type of training I do with my goddesses.   Absolute Beginners (those ladies who have never lifted a Kettlebell before). This is the most vulnerable group, as these ladies need as much focus to be on good form for the exercise, rather than being distracted by the struggle to hold a heavy weight too. One thing I can’t stand is feeling pressure to be strong already! I think some beginners put a lot of stress on themselves to be great, especially those who already train. Strength with Kettlebells takes time to build, and this cannot happen without first understanding what the heck you are doing. Making sure you can perform the exercise effectively before increasing the weight is SO important,…

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