Hello - Hope you are all having a wonderful Friday! October Updates Blog Subscribers: 1. This weekend I will be working on a few new articles for you and also will be posting some more Guest articles soon also. 2. Iron Maiden /Beast Tamer workshop will be in Chicago ... READ the POST
9/30 – Workout of the Day
9/30 WOD: Double Kettlebell Circuit: Dbl cleans x 3 Dbl front squats x 5 Dbl seasaw press x 5 each arm Dbl swing x 10 REST and REPEAT x 5-10 rounds https://www.youtube.com/watch?v=T5G4tnoaOfM ... READ the POST
9/29: Windmills – A level II skill
9/29 - Windmills - Advanced skill but why? You may see many people doing windmills on the internet or in your gym. Probably because it looks easy and kind different. BUT the question is....ARE THEY DOING THEM CORRECT? This skill is advanced AND the reason it is part of the SFG Level II ... READ the POST
9/25: MEAL PREP…Why?
Hope you guys are having a great week. Mine has been a bit crazy and travel is about to pick up again starting this weekend. So I wanted to give you guys a tip on how I stay on track with my food during those busy times in life. As a single mom who runs her own business and travels very ... READ the POST
9/23: Check these out…..
Today I am sending you guys some updates to check out. The articles are from some of my colleagues, and no need for me to re-invent the wheel when I have so many friends who also put out great content. I have also listed the upcoming events and what's new in my coaching ... READ the POST
9/19: Tip of the Day
Today I wanted to give you a few tips as we finish out this week..... 1. Enjoy your weekend and think about moderation in all areas of your nutrition. You should not always feel as if you are in a cycle of diet...binge...deprived...diet...binge. Hope you get my point!! Find what works for you ... READ the POST
9/8 – Quick Swing & Single Leg Circuit
9/8 Workout Swing x 20 Single Leg Box squat x 10/10 Rest and repeat x 5 ** This box squat is a great progression for improving your balance, stability and strength for pistols. If you can not do 10/10 go for maybe 5 reps and progress to 10/10 when you get ... READ the POST
9/1- GUEST POST by: DJ Wittekind, SFG II
Lifting Heavy With Karen Smith By: Dj Wittekind SFG II One of the greatest misnomers in the strength world is if women lift heavy they will become big and bulky. And that is not a look most women are going for. However, most women NEED to strength train. Women have a fear of gaining the ... READ the POST
8/29 -Push Up Progression Series step 1
PUSH UP Progression Series - Step 1 Today starts the tutorial series to strengthen your PUSH UP These videos will help you no matter what level you are starting at. Maybe you're justing getting back to working out or have never done a tricep/close grip push up Or you have been doing ... READ the POST
8/27 – Are you a BULLY?
BULLYING has become a huge issue these days.... No one likes a bully! Remember back in grade school, there was always at least one bully and everyone knew them by name. In most cases that bully’s reputation carried on through junior high and many times even high school. I bet to this day you ... READ the POST
8/23 – SUPER CIRCUIT SATURDAY
#supercircuitsaturday workout Decided to mix it up today a bit for those of you who might not have kettlebells.... 1. Circuit: 5 pull ups, 10 pushups, 10 squats x 4 rounds You can use tool of choice for your squats (BW, Kettlebell, Dumbbell, Barbell) 2. Partner Med Ball Throws ... READ the POST
8/22: Pistol/Row circuit
Workout Strength Circuit: Today's video will show you a beginner progression and the more advanced version. Erin is demoing a beginner box progression for the pistol. During this progression she will sit on the box relaxed, then tense and stand on one leg, lower and repeat. As she becomes ... READ the POST
8/19 – Training Session
Today's Training Main focus of this current program is to increase the strength in the Military Press. WARM UP Set 12kg x 5 R/L http://youtu.be/7iOqL_lg7kA MP LADDER #1 16kg x 28 (breakdown per video) rest as needed between each rung...this ladder took me approx. 7 ... READ the POST
8/18 – KB Circuit
Workout http://youtu.be/LelXqdxsp9k Circuit: KB snatch x 5 r/l Goblet Squat x 5 2 hand Swing x 10 rest and repeat x 5-10 ** special guest today is my sweet Kenzie, she wanted to train with mom today ;) ** IF YOU TRAIN IN FRONT OF YOUR KIDS, they too will learn to LOVE to train. ... READ the POST
STRONGFIRST Hardstyle Swing Tutorial
ATTN: Ladies and Gentlemen Are you new to Kettlebell training and want to learn the Hardstyle Swing? Are you an experienced lifter but need a few cues to improve your technique? Are a new coach looking for cues to teach students the swing ... READ the POST
8/13 – KB/BW circuit
Workout http://youtu.be/-mXabCYKzv4 45 work/15 rest KB swing and high knee circuit: 20 seconds swings 25 seconds high knee taps 15 second rest then repeat on the min X 15-30 min ** SUBSCRIBE to my COACHING CORNER for full workouts, videos, training progressions etc. As a ... READ the POST
8/12 – KB Training Session:
TODAY's TRAINING: Warm up - do your normal joint mobility warm up as needed before TGU 1. TGU 3/3 it's important to practice your getups regularly....I haven't in a bit and it showed in my technique....PRACTICE ;) http://youtu.be/WlDcBgFmoTg 2. Military PRESS: Set 1 12kg x ... READ the POST
Launch Week GIVEAWAY…
FREE 4 week Training Program - Designed specific to our winners Goals!! My mini me wanted to be the announcer of today's drawing...... http://youtu.be/p4YAsrEWyds ... READ the POST
