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New Workshop Dates Added: How to Add Kettlebells to Your Daily Training

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I’ve added another new sets of dates for my popular How To Add Kettlebells to Your Daily Training workshop.Kettlebells

Mondays, 7-8pm
April 5, April 12, & April 19

The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

  • Perfect — just what I was looking for
  • For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
  • I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

Course Curriculum

Over the course of 3 weeks you will:

  • Learn 15 kettlebell drills designed to challenge all parts of your body
  • Practice drills and combinations, learning the correct form to prevent injury
  • Get a list of Seattle kettlebell resources
  • Obtain suggestions and routines for how to incorporate kettlebells in to your training program
  • Receive personalized coaching to ensure the routine you create is right for you

Cost: $90 (payable in cash or check at the first class)

100% MONEY BACK GUARANTEE

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Geek Fit Friday – Training Progressions

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When you are working to get progress your training, how do you up your game?

For cardio training, most people I know simply go longer — either based upon time or distance. So, an extra 10 minutes on the bike, mile around the track, etc.

For strength training it is usually either additional weight or volume. So, in this case, it would be moving up to the next size kettlebell, performing another five lifts, etc.

However, there are a lot of other ways to still progress your training that is as, if not more, valuable that the methods I defined above. You may actually have NO NEED to run that extra mile, so why? Maybe you really don’t get any additional benefit from being able to press an additional 5 pounds.

BUT…..

The nervous system likes a target, and we always like to walk away from any training session feeling like we accomplished something. So, let’s change the rules of the game a little bit, shall we?

  • Instead of going longer, try to cover the same ground in less time. For cardio training, instead of running a 9 minute mile, work to get to 8:30 mile.
  • RPE (Rate of Perceived Exertion). This is a fancy way of saying, how tired did you get from what you were doing? It is usually measured on a 0-10 scale, with 0 being no noticeable exertion, 5 is heavy, and 10 is very, very heavy. The goal would be to accomplish the same amount of work with a lower RPE rating at the end. That means it’s getting easier, so that’s GOOD! This works for both cardio and strength training.
  • Reduce the rest between your cardio or strength sets. You can still do your 3 sets of 10, but instead of a minute or two between sets, drop your rest period down to 30 seconds. (Confused as to how this works for cardio? Think circuit training.)
  • Change the temperature or time of day. I’m a temperate climate kind of girl and I hate training before mid-afternoon, so asking me to train when it’s hot or in the morning is some sort or torture for me. That same set of stairs that I have no problems with on a 50-degree afternoon is sheer torture on a 40-degree morning.

I listed out some of the easy ones, but there are a lot more ways to modify your training — for either novelty or progression — that I didn’t mention. The list is really only limited by your imagination.

List your favorites below!

Filed Under: Fitness

Will kettlebells make women bulk up?

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I get asked this question ALL THE TIME.

And, my answer is consistently, “only if you want them to.”

Kettlebells (affiliate link) are weight, and they add load, but that is it. KBs have no superpowers — so for women to bulk up using kettlebells, they have to work at it.

I talk here about how there are three different types of strength: strength for strength, strength for size, and strength for sport. And, you train each skill differently.

If you are like most of my clients, you are probably interested in strength for sport — which is the appropriate amount of strength to excel at whatever sports you are interested in. Your need for strength might be playing in a rec league, it might be cycling or running, or it might just be running after your kids!

So, if you’ve been intrigued by those cannonballs with handles, but have been too worried about losing your girlish figure, there is no need. Check out these kettelbell instructors and tell me if you are still worried: Sara Cheatham, Delaine Ross, and Yoana Snideman. Then, call or email me to get started!

The Caveat…

I’m going to caveat this, because I’ve read many a post on various weight loss forums about how they are the poster is the exception to the rule, and they can’t train with weights because they bulk up. You might — very temporarily. You may gain a small amount of visible mass until your body adjusts. But, within a week or two your body will adapt, your newly developed muscles will make your body a more efficient fat-burning machine.

Filed Under: Fitness

New Workshop Dates Added: How to Add Kettlebells to Your Daily Training

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Jumpstart your 2010 training with some hands-on kettlebell instruction.

I’ve added another new sets of dates for my popular How To Add Kettlebells to Your Daily Training workshop.Kettlebells

Mondays, 7-8pm
January 18, January 25, & February 1


The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

  • Perfect — just what I was looking for
  • For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
  • I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

Course Curriculum

Over the course of 3 weeks you will:

  • Learn 15 kettlebell drills designed to challenge all parts of your body
  • Practice drills and combinations, learning the correct form to prevent injury
  • Get a list of Seattle kettlebell resources
  • Obtain suggestions and routines for how to incorporate kettlebells in to your training program
  • Receive personalized coaching to ensure the routine you create is right for you

Cost: $90 (payable in cash or check at the first class)

Filed Under: Uncategorized

Power of Bodyweight Exercises

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If you are like a lot of people, you don’t like doing bodyweight exercises. When pushed as to why it’s not a part of their training, I generally hear one of two reasons from clients and friends.

Why people hate bodyweight exercises

  1. It’s “just” bodyweight so it doesn’t really count as exercises
  2. They are HARD (actually, they usually use a different word that starts with an “s,” but I’m keeping this family-friendly)

I admit, for years I was in the first camp, but over the past few years have moved in to the second. I’m also incorporating more bodyweight work in to my own, and my clients’, training.

Regardless of which camp you are in, I’m going to ask that you consider adding some bodyweight work to your training.

Why bodyweight exercises actually rock

  1. It’s NOT WIMPY. For many of us, we weigh more than we can press, bench, or deadlift. If you are confused about how to “press” using just your body, might I suggest a handstand.
  2. It’s INEXPENSIVE, something that isn’t to be overlooked in this economic climate. No equipment required — you already have everything you need.
  3. It takes up VERY LITTLE ROOM. You can do everything you need to in a room not much larger than your bathroom.
  4. It’s a perfect TRAVEL TRAINING solution.
  5. It can be BOTH CARDIO and STRENGTH. How? Burpees. If you aren’t familiar with burpees, I like this example on YouTube. You can modify it to jump straight up to simplify and save space.
  6. Get in BETTER IN TOUCH WITH YOUR BODY by focusing on your body and not a tool (kettlebell, barbell, dumbbell, machine).

If you decide to take up my challenge, remember that hard does not get you off the hook from perfect form. That means that you need to develop a training progression that you can do safely. For push-ups, start with a wall, move to a bench or steps, rest on your knees rather than toes, etc. As you get comfortable with one position, move on to a more difficult position. While you may feel it takes too long this way, you will be developing proper form the entire time — which will keep you from getting hurt. You’ve spent years not being able to do something. If it takes an extra month or two does it really matter?

Where to Start

If you need some ideas for bodyweight work, my two favorite resources are the Z-Health S-Phase video and Naked Warrior. They are two completely different training programs, and are both excellent.

  • S-Phase is for athletic excellence — I recommend it for everyone, but I consider it a MUST if you are any sort of weekend athlete. I HIGHLY recommend it.
  • Naked Warrior is by Pavel Tsatsouline, the man who brought kettlebells to the US. It’s all about wiry strength using just your bodyweight (one-arm push-ups, anyone).
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