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kettlebell-pics-034eight years ago today group kettlebell training launched in prince edward island. well, in atlantic canada.

this morning my day started at 6am with a private client’s hardstyle kettlebell training.

in between, there have been more than 3300 group kettlebell classes and workshops in my life and a juicy heart-thumping growth in the number of kettlebell coaches and kettlebell practitioners in eastern canada.

when i reflect on how much good and strong and laughter and friendship and sweat kettlebell has brought into my life, which is pretty much daily, i am grateful.

grateful for everyone who has coached me. in person and on line. your gifts have been treasured, repeatedly distilled,  and respectfully honoured.

grateful for everyone who has endured my coaching and truly graced my life by touching iron with me. your gifts have been selfless and are held near and dear.

grateful for kettlebell, who is a steadfast and humbling comrade. your gifts are enduring and finely nuanced and warmly worn.

cheers to you all for you are the kettlebell universe.

only to the extent that we expose ourselves over and over to annihilation can that which is indestructible in us be found.           ~ pema chödrön

kettlebell wow

 

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i am quite excited to open the studio for COMPLIMENTARY workout time.

yes, it is sunday on the house!

it is sunday. sleep in. spoon a bit with someone warm and/or furry and/or virtual and/or reptilian — hopefully not all 4 at one and the same time. ewwww. sip a coffee. then get your relaxed backside out of bed and come sweat a sunday workout.

free-stuff

you know your inner fitness freak really wants to, so, how could it get any better??!

heck, bring your coffee with you and, yuppers, jammies really are workout wear!

the studio, there for your considerate and considered use, is:
– open to current clients and non-clients. you do not have to be a studio regular, past or present, or a private client to feel free to drop in
– all equipment will be available for use. well as long as you know how to use it and do so respectfully (you really don’t want to see my cringe-y face). kettlebells require specific instruction prior to on the house availability, so get in touch with me if you’d like some specific instruction
-workouts will be self-directed, that is, not led by an instructor, though i will be present and available for assistance if needed. also, if you’d like a workout template/program, i am willing to provide basics and progressions – you just need to request in advance

bebold1if there is interest, a sunday morning powerlifting group can be established. movement instruction and testing 1RMs would be done on specific dates and progression programs provided. let me know and we’ll set some dates.

and if you wonder why i’d open the studio door wide for most anyone, it is because the space is there and awesome and wants to be used. it is because you should be able to access stuff and space you need to enhance your fitness. it is because strong is good, very good indeed. it is because i need to get out of bed and travel into charlottetown one more morning a week. (if you can figure out which one of these reasons does not belong, i’ll buy you a coffee).

so, drop in. have fun. get fitter.

 

 

il_570xN.748272349_lbeaRISE & GRIND: morning kettlebell club offers up a 45 minute
hardstyle kettlebell workout, combining body weight movements with single and double kettlebell movements. each week one class will be classic group format and the other will be circuit style. this is not better than your morning cup of joe, but it is darn close!

kettlebell training provides cardiovascular conditioning, strength training, power training, endurance, flexibility, balance and core conditioning all in one intense workout. if you’re looking for metabolic conditioning with endless variety, this is where you’ll find it!

experienced, novice and inexperienced kettlebell athletes are welcome to join the club but inexperienced kettlebellers will require one separate preparatory session with me. ♥

this is a 12 week session beginning thursday september 3rd and ending thursday november 26th. there will be no class on thursday november 12th.

while working out with the morning club, participants may attend any other studio class for a drop in fee of $5.70

12 weeks – $195 + hst ($223.30)

get on it now.

LeBarre-Logo-Lime-webLeBARRE™ classes are new and fun!

designed by world-renowned dance choreographer Jenn Hall, LeBARRE classes make creative and challenging use of the portable LEBERT EQUALIZER™.

these classes combine balance, agility, resistance, working recovery and eloquence into a holy-wow! full-body workout with no dance experience or tights necessary!

unlike other popular and trending Barre classes, LeBarre offers options fully suitable to fitness enthusiasts as well as dancers and provides variety in resistance and floor work which a fixed barre cannot.

you’ll find fun and hard work in a LeBARRE class. you’ll find balance and challenge. you’ll find sweat and perhaps you’ll let loose your inner dancer.

LeBARRE classes in the studio are at 12pm on mondays and begin on january 13th.

lebarre certit was an awesome certification course in mississauga in september, with Jenn Hall, Marc Lebert and Sharon Mann.

we`ve used the Lebert Equalizers and Lebert Buddy in the studio for quite some time; we already know the brilliance of Marc Lebert. chase him with the talent, energy and creativity of Jenn Hall, and it is all going to bust loose!

 

A bit of a sweat fest was entertained in the studio yesterday.

First a warm up of high and low lateral shuffles, traveling high knees, jump rope and joint mobility exercises.

Then eight Tabata intervals, with a 30 second rest between each Tabata.

  • Tabata 1: 2 hand swings
  • Tabata 2: rack lunge left
  • Tabata 3: rack lunge right
  • Tabata 4: snatches left
  • Tabata 5: snatches right
  • Tabata 6: alternating swings
  • Tabata 7: 1/2 get ups left
  • Tabata 8: 1/2 get ups right

8 x 8 = 64 work intervals yesterday = today’s (and tomorrow’s) DOMS

Every single person stepped up to this challenge and saw it through, to the end, with strength and focus.  Wow!

circuit magic: gymsticks & half get-ups; rope reflection in the mirror

Oh, I’ve been away from my blog far too long.  I miss it.  I miss you. My most sincere apologies to all of you.  My life seems to be busting happily out in all directions and my on-line opportunities have dwindled.  I hope to get back to a regular blogging schedule soon.  Please don’t go too far away.

Chris works the rope, Katie hack squats

Today I will share with you the energy of those intrepid kettlebellers who attended circuit class this morning.  I love circuit classes.  They require planning and forethought so they keep me on my toes.  So much effort and attention is poured into them by the participants – challenging movements with challenging work/rest intervals.  Usually the formats work, but sometimes they don’t.  Thankfully, this morning’s circuit flowed well and the timing of it was smooth, like clockwork, allowing participants to complete the circuit twice during the class time.

I took some photos this morning.  I take terrible pics, so I am posting only the best of my very poor efforts.  Not everyone was in a shot worth posting, so if you don’t find yourself here, well, that’s the way my shutter shudders….

After a short warm up jumping rope, the following circuit was completed with a 45 second work interval with a 15 second rest/change stations interval.  There was a one minute rest after completion of the full circuit and then it was taken again from the top.  Folks rocked this challenge — check it out!

Starting at a random station:

  • Beth flies!!

    Kettlebell Snatch, Left

  • Kettlebell Snatch, Right
  • Gymstick Supine Rear Fly w/ Sit Up Combo
  • Gymstick Prone Triceps Extension w/ Superman Back Extension
  • Jump Rope
  • Double Kettlebell Suitcase Deadlift
  • Zoey w/ double presses, Kelly w/ pullovers

    1/2 Turkish Get Up, Left

  • 1/2 Turkish Get Up, Right
  • Double Kettlebell Chest Press on the stability ball
  • Kettlebell Pullover on the stability ball
  • Push Ups
  • Kettlebell Swings
  • Kettlebell Clean & Rack w/ Lunge Combo, Left
  • Kettlebell Clean & Rack w/ Lunge Combo, Right
  • Double Kettlebell Farmer Carry Step Ups
  • Zoey w/ big effort, Kelly squats

    Bottoms Up Kettlebell Squat w/ Overhead Press

  • Heavy Rope Alternating Waves
  • Kettlebell Hack Squat, behind the head hold

    everyone working, everyone breathing, everyone sweating

    kettlebell together, stretch together

This morning’s class was suppose to start with an invigorating jump rope warm up.  Some how one dozen brand new jump ropes were not to be found, making some of the participants a wee bit too happy.

Last minute challenges such as this are common to group fitness instructors.   I resorted to some drills for warm up and was happy to see everyone warm up quickly and efficiently.

Warm Up

  • around the room lateral shuffles; change direction
  • in/out double shuffles
  • low shuffles; change direction
  • high knees around the room; high knees backwards
  • walking lunges
  • backward walking lunges
  • low walking lunges
  • backward low walking lunges
  • hip rotations
  • shoulder rotations

The Workout

  • Kettlebell swings:  30 seconds 2 handed, 30 seconds L handed, 30 seconds R handed, 30 seconds 2 handed
  • 5 x BOSU get down get up, clean & racks, swings, snatches L then R   – 15 seconds rest – repeat x 3
  • Kettlebell swings: as above
  • 5x BOSU get down get up, rack squats, shoulder press, rack or o/h lunge  L then R – 15 secs rest – repeat x 3
  • Kettlebell swings: as above
  • 5x BOSU get down get up, single leg deadlifts, single arm row, suitcase deadlift  L then R – 15 secs rest – repeat x 3
  • 10 swings – 1 front squat
  • 10 swings – 2 squats
  • 10 swings – 3 squats
  • 10 swings – 4 squats
  • etc to 10 swings – 10 squats


The Dessert

  • Mountain Climbers Tabata – the fitting end to a blood broiling workout!

This was the first class for one of the participants – an incredible initiation even without jumping rope – gritty and grimacing!

Sweet, suffering sweet Monday morning.  Thanks to all who shared yours with me and got my week off to such a heart pounding warming start.


“Effort only fully releases its reward after a person refuses to quit.”

My partner and I generally make it to the gym together three times per week.  On the early morning Tuesday and Thursday visits we do our own thing but on Sunday mornings we began a routine of working kettlebells together.  These workouts have been on hiatus for many months as I rehabbed from my bilateral adhesive capsulitis, but today we re-ignited our mutual sweat fest.

The workout we completed today was the same workout I put the Friday morning training group through this past week.

a kettlebell pose

a kettlebell pose

Here’s what we completed this morning:

Jump rope warm up and range of motion exercises for various joints.

  • 5 Turkish Getups each side
  • 5 Windmills each side     *for the TGUs and Windmills I used a dumbbell instead of a kettlebell as I still do not have sufficient rotation in my shoulder joints to complete the moves and support the kettlebell
  • 10 clean and racks each side
  • 4 sets each:  5 clean and front lunge combinations both sides
  • 4 sets each:  8 press and back lunge combinations both sides
  • 4 sets each:  5 single arm rows/rack squats both sides
  • 4 sets each:  8 single leg deadlifts/crush curls both sides

We finished off the workout with 7 sets of snatches: 30 seconds each side; 25 seconds each side; 20 seconds each side; 15 seconds each side; 20 seconds each side; 25 seconds each side; 30 seconds each side.

We were both able to fire off more snatches in the finishing 30 second intervals than in the starting intervals and it felt good.

Quite sweaty we headed home, happy to share a post-workout breakfast with our daughter, grateful for the privilege of hot running water, anticipating what may hurt tomorrow morning.

Really a great together-start to summer 2009.

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