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A creek. / on Instagram http://bit.ly/2XQnLgC

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Ep. 42: The Fall Fashion Special by GQ Style http://bit.ly/2Ce629o

Virtue signaling on you hoes. / on Instagram https://ift.tt/2RzIj9Y

So you want to get STRONG! But traditional weight lifting has taken a toll on your body. What used to be occasional tweaks that you could work through, are turning into more frequent injuries that stop you dead in your tracks … … and you’re looking for a solution. The KETTLEBELL STRONG – 6 week intensive is what you need to take a look at, my friend. I will be working with you closely in this program, and showing you EXACTLY how to gain strength, lean muscle, AND build superhuman conditioning at the same time – all with just a couple of kettlebells, your own bodyweight, and 20 to 30 minutes per day. Here is a sample workout from week 1: # [KB STRONG] sample workout – week 1, day 1 *This workout is a little different that many KB routines that I post here, in that it is a body part split.So more or less, you’ll focus on all your “pushing” muscles in the “A” workout (below), and all of your “pulling” muscles in the “B” session (included when you sign up for the 6 week intensive). If you’re trying to get stronger – and add some muscle mass in the process – it’s a great way to train!* 1) Turkish get up Do one ‘naked’ on each side (no added weight) and then three more on each side, switching sides each rep. Recommended weight = 20k/24k+ men; 12k/16k+ women 2) KB Presses Do three ladders up to 5 reps each. The pressing ladders will look like this: Clean and Press Right Clean and Press Left Clean, 2 Presses Right Clean, 2 Presses Left Clean, 3 Presses Right Clean, 3 Presses Left Clean, 4 Presses Right Clean, 4 Presses Left Clean, 5 Presses Right Clean, 5 Presses Left Recommended weight = 20k/24k+ men; 12k/16k+ women 3) Push Up “Complex” 1 wide-arm push up – 2 seconds down, 2 seconds up 1 regular push up – 2 seconds down, 2 seconds up 1 close push up – 2 seconds down, 2 seconds up 1 pike press – 2 seconds down, 2 seconds up Rest as needed; get as many rounds as possible of this sequence in 5 minutes # Now, there are details I left out here – warm up routine, video demos, the rest of the week of the kettlebell workuots, “off day” conditioning sessions, and much more … … but can you see, just from this sample, how this training approach is quite different than what you’re probably doing now? It’s more volume for a specific group of muscles on one day (mostly focused on chest, shoulders, and tris here) … … a bit of a “throwback” to split routines of the past, and maybe how you used to train. But with the twist of doing this with kettlebells and bodyweight, it flat-out WORKS for gaining strength and muscle, but taking it easy on the joints and body at the same time! Details and apply for our KETTLEBELL STRONG – 6 week intensive below. To your success! - – Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor ForestVance.com # KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals. You’ll work with me throughout the program. This is one of the big things that makes this program different. You will be checking in our private group every time you do a workout. This accountability has been SO key, and is why my group coaching clients get SERIOUS results! We’ll start with some baseline fitness testing. You’ll then get a very specific plan to follow for the 6 weeks. You will be required to check in regularly via email and/or the private FB group. You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program. We’ll finish with testing again at the end of the six weeks to see how you have progressed! You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program). Interested? Apply using the link below. We personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed. => “Kettlebell Strong” 6 Week Intensive – apply now Look forward to working with you! – Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor ForestVance.com

http://kettlebellbasics.net/2018/09/27/kb-strong-sample-workout-week-1-day-1/

16 Min Single KB Challenge Complex by admin on October 21, 2018 Had such a fun time today at the 1 Year Anniversary Party for our Pocket / Greenhaven studio location! And I want to let you in on a little secret, that not many people know about. I have a library of around 20 of my all-time favorite training resources that I refer back to time and time again as I program workouts for our gyms. This way, I’m not “re-inventing the wheel” every time I go to write new workouts for the coming month. I’m using and building off of what I KNOW works for getting our clients into top shape, and getting them RESULTS! New resources – these are books, ebooks, DVDs, etc – might make their way into the mix, and old ones might get replaced … … but one program that has stayed in my library for the last 5 or so years is called Challenge Complexes. It’s got workouts like the one below that I refer back to time and time again for finishers to our main workouts, and even building off of for full workouts themselves: # 16 Min Single KB Challenge Complex from Challenge Complexes AMRAP in 16 minutes: 8 1 arm KB row (per side) 8 1 arm KB rack squat (4 reps per side) 8 1 arm KB high pull (per side) 8 burpee 8 KB lunges each leg (hold KB at side during set) 8 push ups # Give that one a try. You can do it any time, any place – all you need is a single kettlebell and 16 minutes. Get the full Challenge Complex program HERE (use this special link – it’s hard to find!) To your success - - Forest Vance Master of Science, Human Movement Certified Personal Trainer ForestVance.com

http://kettlebellbasics.net/2018/10/21/16-min-single-kb-challenge-complex/

Everyone, at every fitness level, can use a kettlebell. Yup, even you. And your mom. She’s cool. When used properly, this funky piece of equipment can help you build muscle, burn fat, and feel like a badass. Those are three great things in my book! So you don’t have to be afraid of this cannonball with a handle. It’s not an actually explosive. However, I can understand if you feel intimidated by a kettlebell. It’s awkward and if you don’t know how to use one, you’re just going to use it as a doorstop. So fear not! Team Nerd Fitness has designed a kettlebell workout specifically for beginners that you can do TODAY. The routine will help build muscle and burn fat, two key components of any exercise program. We’ll also make sure you know how to handle a kettlebell safely and effectively. If you couple this with a solid nutrition plan (don’t worry, I got you covered here too), you’ll have a great strategy for many different fitness goals. So let’s rap about the following: What kettlebell workout you should start with. Why kettlebells are great. Mistakes with the kettlebell we want to make sure you avoid. If you want to purchase one, what kettlebell you should get. Let’s go! Once you watch the video below, feel free to download our Beginner Kettlebell Worksheet that you can print out and use when you do your next workout! You can get yours free when you sign up in the box below: Grab Your Beginner Kettlebell Routine Worksheet! Complete this workout at home or gym with 1 kettlebell. Avoid the common mistakes everybody makes when doing kettlebell exercises. Build strength, burn fat, level up your life! The 20 Minute Beginner Kettlebell Workout Our Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here) That’s just a fancy term for doing a workout like so: 1 set of exercise A, go immediately to 1 set of exercise B, go immediately to 1 set of exercise C Repeat from the top! Your long term goal should be to do 3 full circuits back to back for a complete workout. Four if you’re in Berserker mode. If you can only go through it once or twice, that’s A-OK. And if you need to take a break at any time between sets or after a circuit, do it! You do you. Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm up (you can see our warm-up routine here). Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell. In other words, preparing your muscles and joints to move some weight around! Five minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed. Then you’re ready for the Beginner Kettlebell Workout! VIDEO Once you’ve watched the video, here’s a quick recap with repetitions for the workout here: COMPLETE THE FOLLOWING CIRCUIT 3 TIMES: 8 Halos (each side) 10 Goblet Squats 8 Overhead Presses (each side) 15 Kettlebell Swings 8 Bent Over Rows (each side) 6 Front Rack Reverse Lunge (per side) You can do all of the above with one single kettlebell, from anywhere. Some things to keep in mind during the routine. With your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell. For the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can. When doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout. During the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes. Try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell towards your stomach. For the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge. When you’re done, do some light stretching to cool down. A couple yoga poses would suffice. Make sure you drink water too. Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between. Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery! If you just can’t sit still, feel free to do some fun exercises, go for a walk, or do one of the following. If you read all of the above and you’re intimidated or overwhelmed, I totally get it. I personally know how scary it can be to embark on a strength training program, especially when you don’t know if you’re doing it correctly. My first time lifting weights was a nightmare. The results are worth it though, I promise. Want help on this journey? We got you! We have an online coaching program if you still feel apprehensive about lifting weights, or worried about your proper form on these movements. Matt S from the video above is part of the Nerd Fitness Team that offers private 1-on-1 coaching to help you get in shape. Whatever your goals are, we will build a program that’s specific to your hectic life! If you want to learn more, click on the big button below to schedule a free call with our team to learn more and see if we’re a good fit for each other! In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more [1]. Which Kettlebell Should I Buy? What are the best Kettlebell Brands? So you want to buy a kettlebell, eh? They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes. Which one you pick will come down to personal preference, your budget, and your experience with kettlebells. Let’s contemplate the following: Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up. For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells. No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width. So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique. Weight. In general, pick a weight that allows you to complete a workout with good form. When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female. Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter. Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively. Ballistic movements would be quick, like the kettlebell swing. Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum. For grinding movements, less weight might be in order to help with control. For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience. Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell. If the handle has rough edges, you’ll feel each and everyone of the movements scrap into your hand. Ouch. Not fun. Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness. Use this as your baseline for differences when comparing bell grips. Okay, let’s talk about brands: Cap Barbell. This would be an ideal first kettlebell. Not too expensive and decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart. The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one? Let us know in the comments if you like it! Kettlebell Kings. You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball. Dragon Door. Some call Dragon Door the gold standard of anything and everything “kettlebell.” I wouldn’t disagree, but expect to pay for it. Onnit. Onnit rocks, and they offer good quality bells that are quite popular. And… they sell a Darth Vader one. I know, I should have started with that. OUR ADVICE: Before you go buy an expensive kettlebell, check your gym! I bet it has kettlebells, and you can try out different brands/sizes/weights/styles to see which one you like the best. Afraid of going to the gym? I got you. Don’t care about buying your bell new? Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it. A used kettlebell is still a kettlebell. Crafty? Build your own! Here’s a video on how to make a kettlebell: VIDEO If you make your own kettlebell (be careful – you don’t want it breaking mid swing!), please email me. I would be so pumped! How to Lose Weight with A Kettlebell Workout Program If you’re trying to get fit, a kettlebell and the workout routine above would be a great part of the plan! The other part of the plan should be your nutrition. As we lay out in our Coaching Program and our online Nerd Fitness Academy, we believe that proper nutrition is 80-90% of the equation for weight loss. No joke. It’s by far the biggest factor for success. So will you lose weight training with kettlebells? Maybe. If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you’ll will find yourself building muscle, losing fat, and getting stronger! So how do you fix your diet? Great question. Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits. Here are some basic tips though (as we cover in our Beginner’s Guide to Healthy Eating): If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettlebell workout above) Processed foods and junk food makes it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat. Vegetables are your friend. If you don’t like veggies, here’s our advice on how to fix that. Liquid calories are making you fat. Soda, juice, sports drinks: they’re all pretty much high calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparking water. Not losing weight? Track your calories and work on consuming slightly less each day. Eat more protein! Protein helps rebuild muscle, and can help you stay under your calorie limit because it’s satiating and filling. If you’re not quite sure how to eat correctly, we created a created a free 10-level nutrition blueprint that helps you build better food habits. You can download yours free by clicking in the box below: Download our free weight loss guideTHE NERD FITNESS DIET: 10 Levels to Change Your Life Follow our 10-level nutrition system at your own pace What you need to know about weight loss and healthy eating 3 Simple rules we follow every day to stay on target Do Your First Kettlebell Workout TODAY Like most things in life, the important aspect of any exercise regimen is starting it. No matter what strength training program you choose, start TODAY. You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger! Here’s that Beginner Kettlebell Workout one more time to recap: 8 Halos (each side) 10 Goblet Squats 8 Overhead Presses (each side) 15 Kettlebell Swings 8 Bent Over Rows (each side) 6 Front Rack Reverse Lunge (per side) I’d love for you to start with your new strength training today, and let us know how things go with your kettlebell! If you want help through any part of the fitness spectrum, I’ll remind you of the Nerd Fitness 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn more advance moves. Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! If you want to go another route, like strictly bodyweight workouts, that’s great too. It’ll help a lot. Just start moving! -Steve PS. Don’t forget to download our Beginner Kettlebell Worksheet – and let us know what you think of it! Grab Your Beginner Kettlebell Routine Worksheet! Complete this workout at home or gym with 1 kettlebell. Avoid the common mistakes everybody makes when doing kettlebell exercises. Build strength, burn fat, level up your life! *All photo sources can be found in this footnote right here[2]

https://www.nerdfitness.com/blog/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat/

This Submission Is 50% Crank, 50% Choke, And 100% Evil Combination submissions truly add insult to injury in jiu-jitsu. While that may suck for the opponent you land them on, it can work out great for you. In this video, Jiu-Jitsu Times partner instructor Josh Leduc of Gracie Bradenton demonstrates a great no-gi submission that starts out as a brutal face crank, then doubles down and works as a choke, too. Check it out! VIDEO Averi is the managing editor for the Jiu-Jitsu Times. She's a purple belt under Andre Oliveira of Pura Vida BJJ in Costa Rica and an ambassador for Grapple Apparel. Follow her on Twitter and Instagram: @bjjaveri.

https://www.jiujitsutimes.com/this-submission-is-50-crank-50-choke-and-100-evil/

What Should You Be Working On After One, Five, And Ten Years Of Training? Anyone with a few years (or honestly, even a few months) of experience in jiu-jitsu can tell you that as you evolve, so do your weaknesses. Here, Alec Baulding discusses this very concept with two of his students — one of whom has been training for one year and one who has been training for five years. The three have an insightful discussion about how BJJ athletes’ needs change over time. Check it out! VIDEO Averi is the managing editor for the Jiu-Jitsu Times. She's a purple belt under Andre Oliveira of Pura Vida BJJ in Costa Rica and an ambassador for Grapple Apparel. Follow her on Twitter and Instagram: @bjjaveri.

https://www.jiujitsutimes.com/what-should-you-be-working-on-after-one-five-and-ten-years-of-training/

Roasted — with Kara Cohen of Dripkit by Loose Threads https://ift.tt/2QIqCEF

First, some good news: it's entirely possible to trigger your body to break down food and transform it into energy more efficiently. Of course, like anything worth doing, it just takes a little effort. But before we get to what you should do, a little refresher on what we're talking about. Simply put, metabolism refers to the chemical processes by which your cells produce the substances and energy needed to sustain life—and the higher it revs, the more energy (and thus fat and calories) your body burns. Your metabolism is responsible for the total number of calories your body burns each day. Sixty-five percent of those calories are used up for involuntary functions like breathing and circulation, with another 10 percent devoted to the process of digesting the very foods that may have resulted in those damned love handles in the first place. The remaining 25 percent of the calories you burn can be chalked up to your daily physical activity—everything from that morning workout, standing in line for coffee and washing the dishes at the end of a day. You've likely heard it before: the more muscle you have, the more calories you burn, even when you're not being active. And sure, it's true that some of us have a slight genetic edge in the amount of muscle fibers we're born with. But don't blame your parents for your flab. "It's your environment, that is, food and activity, that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, who oversaw obesity research at the University of North Carolina's Nutrition Research Institute. So, what can you do to not only add muscle but also maximize your metabolism? Follow these guidelines.

https://www.valetmag.com/health-fitness/features/2018/reset-your-metabolism-082118.php

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Zaddy Mode Redux Mode OFF [ON] / on Instagram https://ift.tt/2KJqYeV

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