The 3 Major Kettlebell Exercises

November 1, 2019

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THE 3 BIG KETTLEBELL EXERCISES. You should first know that you don’t actually “need” any equipment for strengthening the body. Our own body weight is enough. However, equipment can make things a bit more fun and challenging. My favorite piece of equipment is a single Kettlebell. In fact, this is what I use most often and have for the better part of a decade. There are many exercises that can be done using a single Kettlebell. However, there are 3 big ones that I see as essential. 1) Swing 2) Goblet Squat 3) Turkish Getup. In fact, these 3 make up the main components of the HKC Certification (Hardstyle Kettlebell Challenge). I use some version of these with almost every client I work with and have for many years. These may look easy but regular practice is absolutely essential to get the most from them and prevent injury. Kettlebells may not be for everyone but you’ll never know if you never try. If you do decide to give it a go, start slow and light. Build stronger over time. Perfect form and smooth-graceful movement should always be the goal. #kettlebells #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

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Minimalistic Dumbbell Workout

October 25, 2019

 

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MINIMALISTIC DUMBBELL WORKOUT. This works the entire body using only 1 dumbbell and 2 exercises. It’s simple and effective. The key is to challenge yourself while making sure your form on each movement is smooth and correct. I promise you…long workouts are not needed. Most adults are busy. The number one excuse for not exercising is a lack of time. There is no excuse why you can’t do this (or something very similar if modified for an injury or limitation). Make it all matter. Aim for 5-12 reps on both exercises, done for 2-5 rounds, 1-3 times each week. Don’t be scared to challenge yourself. #minimalisticworkout #1dumbbellworkout #austinpersonaltrainer #austinpersonaltraining #austinfitness #austintexas #blueskystrongbox

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Strength Training requires at least 3 Exercises

October 15, 2019

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EVERY ADULT NEEDS TO DO STRENGTH TRAINING AT LEAST 1 DAY A WEEK. It doesn’t need to be complicated. Workouts don’t need to be longer than 30-45minutes max. 5-10minutes of a really good exercise done really well could do the trick (think Deadlift, Heavy carries, Kettlebell Swings, Heavy Squats, Turkish Getup, Squat to Row). For health, 1 workout a week can work. For health and to look better, 2-3 days a week is better. Oh yeah, don’t forget Diet, which is THE most important factor in approving appearance. You can never out-exercise a bad diet and too many liquid calories. How many exercises, and which ones? Regardless of how often you Strength Train, each workout must include a Lower Body Leg/Hip Exercise, an Upper Body Push and an Upper Body Pull. There are a ton of choices. Keep it simple. You can do more but I would limit it to a total of 6 exercises. Try to find exercises that involve the entire body while targeting the specific areas I just mentioned. How many sets and reps? I personally like 2-3 sets per exercise. For reps, l like 15 reps some days, 10 reps on other days and a heavy 5 reps on days I feel rested. Any rep range will work so long as you challenge yourself without beating yourself up or allowing form to degrade. Variety is nice. The secret to getting results is NOT missing workouts, walking a lot each day, proper rest and above average diet/nutrition. Never forget that. Get to it! #blueskystrongbox #strengthtrainingathome #strengthtraining #resistancetraining #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox #johntylerhighschool #cujonation

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Seek Balance of the BIG 3: Flexibility-Strength-Stamina

August 30, 2019

 

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There are many reasons why exercise is important. All you need to know is that it is. So do it. Keep doing it. Don’t stop, can’t stop, won’t stop (hopefully). But if you are gonna go to all that effort to move and exercise regularly, why not do it right? There are 3 BIG areas that I strongly feel need balance and dedicated attention: 1) Strength 2) Flexibility 3) Stamina. In general, it does very little good to excel in any one area while lagging behind in another. Unfortunately, this is what happens so much of the time for so many people. We all know someone that fits the bill. I was once one of them. You may be right now as well. If so, its ok. Why not do something about it? It helps to think of each of these 3 areas in terms of a glass that is full (or a bucket-thanks Mike Boyle). If any one glass needs filling, then make it happen. Don’t let it stay low forever. If any one area starts to overflow, just pull back. Seek balance. It is crucial. It’s sad to see really strong people that can’t touch their toes or get tired walking up stairs; or the Yogi who struggles to lift something relatively heavy or the runner who’s strength, flexibility and posture are so bad, they struggle to understand how they keep getting injured year after year running. Balance is the key. This could apply to anything. Keep in mind, there are other areas that need attention. These are just what I consider to be my big 3. I like limiting most ideas to 3 for simplicity. The main idea is to always master the basics, the “big fundamentals”, first! #bssbbooks #blueskystrongbox #heathandwellbeing #StrengthFlexibilityStamina #austinpersonaltrainer #austinpersonaltraining

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A sample of my own Workouts…

February 15, 2019

 

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I’ve had a few people ask about my own personal workouts lately. So today I filmed exactly what I did WHILE I was in the middle of it. I’m only showing this to illustrate an example of an effective, yet simple workout for an intermediate/advanced trainee. This entire workout took 30minutes and was completed during an hour break I had this morning, which gave me enough time to exercise+shower+eat. It’s nothing too fancy. I am only showing ONE rep examples of each exercise. Yes, I did more reps and sets. Yes, I did rest between most sets. I normally do only 2-3 sets for any exercise. I typically do 5-10 reps on most of my exercises, which is exactly what I did today. Some days I do more, some days I do less. I rest between sets long enough to feel like I’m in control before starting the next set or exercise (and not the other way around). Being too out of breath or to hurried begs for mistakes and injuries. Ain’t nobody got time for that. Today I supersetted Kettlebell Swings with Goblet Squats and Single Leg Deadlifts + Pull-ups w 1-arm holds and Upside Down Rows. On the next (last) round, I supersetted Dips + Handstand 1-arm Stability Holds. Yes, I even had some Cajun music 🎶 on for company. Do things YOU enjoy and understand. Have a reason for everything you do or don’t do. Don’t just do stuff because it’s popular or someone else is doing it. Nothing you to needs to be complicated. In fact, purposely keep things simple. Don’t do things you absolutely hate or dread either. Because how long do you think you’ll keep that up?! With that said, don’t skip the things you NEED to do to be better. Most importantly, whatever you do, just make sure it’s repeatable. #bssbbooks #blueskystrongbox #carltonsmixtapegumbo #carltonmusicatx

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The Best Affordable piece of Exercise Equipment

September 26, 2018

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For those that prefer to exercise at home or while traveling, the best and most affordable option for strength-training equipment (besides your own body-weight) are Resistance Bands, aka Exercise Bands, Tubing Bands, etc. Basically, they’re nothing more than big strong rubber bands with handles on each end. Prices, brands, sizes and what they call them will vary greatly. My favorite are the “First Place Travel Bands” from the online company @perform_better. They include a door hanger, come in a Light, Medium or Heavy thickness, and currently cost $18.95 usd (I make no money telling you this.) They are superb for working the Upper Body. There are many exercises you can do with them. I recommend starting with the two exercises I demonstrate in the video above, which is a Horizontal Press and a Horizontal Row. Just make sure to attach them somewhere safely and correctly. Start slow, perfect your form, build strong. From time to time, inspect each band for any cuts or worn-out areas that may tear while using. Replace as needed. The thickness is important, because this determines how difficult they will be when stretched during use. Typically they range in thickness by colors. Different companies use different colors to represent how difficult they are. Some may be too easy, some may be too difficult. You will need to experiment. You should be able to do a minimum of 5-10 perfect reps with whatever size you choose. I do use these regularly myself and in fact used them exclusively for an entire year to train my upper body when I was age 31. Combined with a complimentary diet (and complimentary sleep), I became the leanest and most muscular I’ve ever been. I weighed almost 15 pounds heavier than I do now, mostly lean muscle (I did also squat heavy often using barbells, etc which made my hips and legs grow more muscular but also heavier). However, it did prove to be much more work than I would ever want to do again, especially eating enough healthy calories to support more muscle mass. My point though, Resistance Bands are a great option for doing upper body strength work. I’m always here if you have any questions! #bssbbooks #blueskystrongbox

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New Weekly Health & Fitness Video Tipz! This week I demonstrate and describe a short and simple exercise routine that can be done anywhere by most anyone, with very little equipment. Don’t be put off by the fact that it might only take 10 minutes to do the entire workout. Don’t be put off by the fact there are only 3 exercises. I’m not going to go into great detail on this today, but just know that exercise need not be long or include lots of exercises to be effective. All 3 of these exercises will help improve the three big areas that constantly need our attention: Stretching, Strength & Stamina. Do you need to lose body fat? Then focus most of your precious energy on eating better and food prep, sleeping well and managing your stress. Most of us don’t need to exercise hours on end. But yes, we should move every day and eventually work towards 2-3 days of simple strength training each week. There will be much more on all of this in the coming year. In the meanwhile, get to work. Ask for help if you need it. You are in control.

January 9, 2017

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