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workout

KETTLEBELL QUICKIE – Chrissy

exercise, Programming, Training, Uncategorized, Workout By January 26, 2017 Tags: , , , , No Comments

Hello, my lovelies!

I want to introduce you to Chrissy. A benchmark Kettlebell workout from Agatsu Fitness – created by Shawn Mozen for some crazy fit woman named Chrissy.

As the story goes, Shawn was training Chrissy. Chrissy was super strong and fit, and came to Shawn one day saying “I like the workouts, but I want something harder.”

So Shawn got to work and came up with this devious workout that is more a test a mental fortitude than anything and named if after his lovely student Chrissy. And we have many full body sweat stains on gym floors everywhere owed to Chrissy. So thank you, Chrissy, thank you.

The workout is a timed ladder.
The exercises are the tuck jump burpee and Kettlebell swing.

And it goes as follows.

Tuck Jump Burpee :  Kettlebell Swing

30: 20
25 : 25
20 : 30
15 : 35
10 : 40
5 : 45
Complete the ladder as quickly as possible. Record your time, and try to beat it the next time you complete it.

I did mine in 10:51 – a big improvement since the last time I did it almost a year and a half ago now.

Let me know how you do! 🙂

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KETTLEBELL QUICKIE – Clean it up!

Fat Loss, Programming, Training By January 2, 2017 Tags: , , , , , , , No Comments

This week’s KETTLEBELL QUICKIE is here! A simple and straightforward complex to help train your clean and jerk.

A1) One-Hand Swing x 5 reps
A2) Clean x 5 reps
A3) Jerk x 5 reps
A4) Clean and Jerk x 5 reps
PERFORM 3 SETS PER SIDE. Rest as necessary between sets. Complete as quickly as possible.

 

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KETTLEBELL QUICKIE – UpDown Complex-Ladder

Fat Loss, Programming, Training By December 26, 2016 Tags: , , , , , , No Comments

Perform the following complex as a ladder with the listed rep scheme. Perform the ascending sets of the complex with even numbered reps. Start with 2 reps and work upto 10 reps. Start descending the reps of each set with odd numbers starting with 9 reps working down to 1 rep on the final set. Rest as necessary. Perform as quickly as possible.

COMPLEX:
A1) Kettlebell Swing
A2) Goblet Clean
A3) Goblet Squat
A4) Two-Hand Press
REP SCHEME: 2, 4, 6, 8, 10, 9, 7, 5, 3, 1
You can use this workout as a stand alone workout or conditioning complex after your regular training. To get better at this workout, time how long it takes you to complete the ladder and try to beat your time each time you attempt it.
Enjoy!

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KETTLEBELL QUICKIE: It don’t mean a thing, if it ain’t got that swing!

exercise, Fat Loss, Programming, Training, Uncategorized By December 20, 2016 Tags: , , , , No Comments

This week’s kettlebell quickie has landed, and if you haven’t guessed it already: it’s all about the the kettlebell swing.

This week’s workout is a short and simple complex consisting of 4 rounds of several types of swings with one minute rest in between each round.

Let’s do this!

A1) Two Hand Swing x 10
A2) One Arm Swing (Right) x 10
A3) One Arm Swing (Left) x 10
A4) Hand to Hand Swing x 10 per side

4 rounds. Rest 1min in between rounds.

 

 

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KETTLEBELL QUICKIE – Snatch That!

Fat Loss, Training By December 13, 2016 Tags: , , , , , , , , , , , No Comments

I am thrilled to annouce that every week I will be sharing a kettlebell metabolic conditioning workouts that you can do in a pinch. These workouts will short and intense in nature and will be shared every Monday moving forward, so stay tuned! 🙂

Our first workout is a kettlebell complex to build and groove the kettlebell snatch. A complex means you will complete one round of the exercises without putting the weight down or resting.

This week’s workout goes as follows…

SNATCH THAT!

A1) one arm swing x 5 (right)
A2) high pull x 5 (right)
A3) snatch x 5 (right)
A4) one arm swing x 5 (left)
A5) high pull x 5 (left)
A6) snatch x 5 (left)
Do 4 rounds for time, rest between rounds as necessary.

Hop to it! 🙂

Share your times for you workout on Instagram and Twitter and don’t forget to tag me in the posts.

 

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The Birthday Cake WOD

Programming By June 24, 2016 Tags: , , , , , , , , , , , , , , , , No Comments

On  Tuesday, I celebrated my 25th year of life on this planet – Heyyyyy!

So I decided to celebrate by training my favourite muscle group – glutes. It’s been a while since I’ve done a good glute workout just for the pump so I wanted to do something really special.

I made a bodyweight glute circuit and I ended up enjoying it a lot more than I thought I would – so much so that I decided to add it into my regular programming two times per week. I originally shared the workout on Instagram and now I’m sharing it here on my website with instructional videos so you can have as much fun as I did doing this workout.

Let me lay it down for you.


 

THE BIRTHDAY CAKE WOD

A1) Reverse Hyper x 25 reps

A2) X Band Walk x 25 reps per side

A3) Glute Bridge with feet together and knees apart x 25 reps

Perform 3 rounds. Rest 1 minute in between rounds.

Are you ready for The Birthday Cake WOD? Get ready for that cake. And instant onset muscle soreness.

 

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3 Reasons to Focus on the Weight You Lift instead of the Weight on the Scale

Health, Mindset, Strength, Training By February 28, 2016 Tags: , , , , , , No Comments

It’s very easy to become preoccupied with the weight on the scale and whether or not your body composition is changing. And while there’s nothing wrong with wanting to change how you look, if it gets to the point where it’s breaking your spirit and effecting your mood on a day to day basis it may be time to shift your focus elsewhere.

For many women shifting their training focus to gaining strength can be very rewarding. There’s a sense of accomplishment that comes with being able to do things like chin-ups or carry large pieces of furniture by yourself. So let’s take a look at some of the reasons why it’s awesome to focus on the weight on the bar instead of the weight on the scale.


 1) Your body becomes more durable: When training to get stronger and using progressive overload – your body will get stronger but you will also put on lean mass. While most people include muscle in lean muscle, they forget to include bone mass. This means you gain bone density and can reduce your risk for osteoporosis which is a very common health issue for women as they age.

Not only can training for strength prevent osteoporosis but it can also prevent joint pain – a common issue that arises as a result of weak musculature associated with poor posture. By following a balanced strength program you can improve your posture and also reduce joint pain in the elbows, knees, hips, lower back, and shoulders by strengthening the surrounding musculature. This is amazing because when you’re long into your old age you can be happy and pain free with bones that are strong and joints that don’t ache. There’ll be no need to run to your Grandmother’s medicine cabinet and grab those Lakota tablets.

2) You will be more independent: Having a solid level of base strength can give you independence in ways you’ve probably never even realized. Can you bang out a few pull ups? You probably won’t have any issues opening any jars thanks to your amazing grip strength. Can you deadlift your own bodyweight? Enjoy being able to carry groceries home in one trip and not worry about whether or not you’ll drop anything.

Moving into a new home? Have fun easily carrying pieces of furniture by yourself and not worrying about being sore or accidentally injuring yourself. Life gets easier when you’re stronger and allows you to do more things on your own that would generally have to ask help for previously.

3) You will gain a greater appreciation for your body: Maybe you love your butt, maybe you have some Michelle Obama arms that make you proud. Unfortunately when a lot women start exercising it’s usually because they have a feeling of dissatisfaction in regards to their appearance. In my experience, a lot of women start feeling a greater sense of appreciation for their bodies when they realize how much they can do instead of solely focusing on what they look like.

There’s a lovely transition that happens when women start focusing on the weight they’re lifting versus the weight on the scale. It allows us to take the emphasis off of our physical appearance and focus on our capabilities. And as we get stronger and improve our physical performance we tend to develop a more loving relationship with our bodies and have a greater sense of appreciation for what our bodies can do. We learn to view our body as an instrument rather than an ornament. We develop confidence in our physical ability and a more profound love for our body because we learn to appreciate it from another perspective. A greater love for ourselves directly impacts our quality of life and trickles into our careers, relationships, and day to day life. Who doesn’t want more of that?

If you’re ready to develop a more durable body, a greater level of independence, and a greater appreciation for your body get in touch so we can get you started on a sound training program and with practical nutrition skills so you can be strong, sane, and thriving.

 

Did you love this post? Did you hate it? I want to hear from you 🙂

Leave your questions and comments below.

 

 

 

 

 

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The Thirst is Real – 3 Reasons Dehydration is Slowing You Down

Fat Loss, Nutrition, Training By May 26, 2015 Tags: , , , , , , , , , , No Comments

The thirst is real my friends. Dehydration levels are off the charts.

Day after day, working with client after client, I can’t stress enough how important it is to hydrate adequately. I would say 90% of people I work with do not drink enough of water on a daily basis. The average person needs about 0.6oz (18mL) of water  per pound of bodyweight per day without factoring in physical activity and compensating for diuretics like coffee, tea and alcohol.

For a person weighing 175lbs that means you need to consume 105oz of water or 3.1 Litres.

Now you may not think this is a big deal – but dehydration can signicantly hamper your results in the gym whether your training to get lean or wanting to post up with some new PRs.

water meme

Fat Loss

Proper hydration is the first issue I address with any of my clients who are looking to lose weight.  Water places a highly important role in metabolizing. Without sufficient water intake you can actually reduce the rate at which you lose fat. On top of that, when in a state of dehydration your body will often mistake thirst for hunger and will cause you to eat despite not actually being hungry.

Your overall water intake will also affect the overall health and efficacy of your digestive system.

Performance

If you’re an athlete training for performance or even competing it’s also important to understand that dehydration can affect you. Being under hydrated leads to decreased blood volume, decreased circulation, decreased sweating, increased core temperature and and overall decreased cooling rate of body temperature…meaning it will be a lot harder for you to perform as an athlete.

It’s also not uncommon to experience muscle fatigue, cramping, and decrease strength while being in a dehydrated state. As muscles cannot contract as strongly or efficiently when you are dehydrated this will add to an even larger decrease in performance.

However, before you start crushing intraworkout Gatorades – I suggest you look at your overall water consumption throughout the day. That’s generally where most people drop the ball and can improve quite quickly.

Trust me, you can perform just fine without chugging down the 32 grams of sugar in a Gatorade.

Trust me, you can perform just fine without chugging down the 32 grams of sugar in a Gatorade.

Energy

Hydration also plays a key role in energy and cognitive function. Most people who are dehydrated will feel “foggy” mentally, lethargic, and be unable to concentrate properly. As you can see this also very important outside of the gym as most people have jobs that require them be functioning and fulfilling specific task that require some degree of critical thinking.

It isn’t appropriate to be showing up for work, training, and life in general in a state of fatigue where you can’t function properly.

Hydration is Fun

So you want to get leaner, you want to perform at a higher level, and you want to feel better overall and you now understand how important hydration is for that…but you’re wondering how to successfully implement it. What works well for many is setting a behavioral goal.

Visually seeing how much water you are or aren’t taking in each day can be quite impacting. I recommend having three (or more) water bottles or shakers cups (one for home, one for work, and one to keep on you in between) filled with your suggested water intake – and drinking those throughout the day.

Having them ready to go gives you little room for failure in terms of your meeting hydration needs. It’s very straightforward – so if you’re water intake needs to be 3L per day, have three 1L containers filled and ready to go – if you spread them out and drank them throughout the day, you’re doing great. If you didn’t finish them as planned – dump the extra water and start again tomorrow.

PRO-TIP: It’s important to not compensate for lack of water consumption throughout the day by chugging down a bunch all at once – as the water will bypass everything and go straight to your bladder for excretion – which defeats the purpose of drinking water to hydrate your body.

Did you find this helpful? Do you have any questions or feedback?

Leave your thoughts in the comment section or feel free to contact me by e-mail.

 

 

 

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