Top 3 Reasons Build Strength With Kettlebells

If you could only buy one piece of equipment to accomplish all of your training what would you buy? Treadmills and bikes are great for cardio but definitely won’t get you stronger. A barbell is great but where do you have room to store it & use it? Total gym style machines always feel awkward: the cables never work and they seem to be built for someone else’s body (pro tip: they also aren’t very effective). So what exactly can use to transform your body, build strength, burn fat, and improve your cardio?

Enter the kettlebell.

Kettlebells are a great and diverse tool that you should implement into your training. Kettlebell swings train the total body and can be a low impact way to build muscle. They can be used to improve performance as well as make you look and feel strong and capable. Of course, a tool is only useful as long as you know how to use it. Consider learning the basics with a certified coach who can show you the ropes. 

Today let’s dive into the top 3 reasons to train with kettlebells so you can see if they are a good fit for your fitness regimen. 

    • Carry Over To Life
    • Add Variety To Your Training
    • Quick And Effective Way To Train

1. Carry Over To Life

Kettlebell swings have a tremendous carry over to athletic goals and lifestyle activities. They teach you how to hinge at the hip, one of the most important movement patterns for health and optimal function. A strong and healthy lower back, as well as a tight core, will be developed rapidly when you train kettlebell swings with good form. You will also develop an iron grip. Grip is one of the best indicators of a healthy human and Harvard has found a strong correlation between grip strength and cardiovascular health

Swings will also improve your performance with the Olympic lifts and power lifts and any other hip dominant movement like jumping. Kettlebell swings teach the dynamic hip extension that is the foundation of a powerful lifter and athlete. When you become strong and proficient with swings you can continue adding load becoming stronger and more explosive in the process.

2. Add Variety To Your Training

You can train Kettlebell swings more often than many other strength movements. Performing swings 2-3 times per week can really improve your strength and endurance and shake up your typical workout routine. By adjusting the weights , the number of sets, repetitions, and how long you rest you can get totally different responses from your kettlebell workout. 

A typical Monday workout could focus on strength and power. You would use fewer reps and a heavy weight taking 2-3 minutes between sets to fully recover. 

Wednesdays workout could be focused on building cardio. Use a light kettlebell and swing it for a long time. Pick a number like 20, 50, or even 100 reps and see how quickly you can get there. Or set a timer for 5:00 and see how many swings you can get in that amount of time. 

On Friday you could train kettlebell swings in a high-intensity interval workout. Use light to moderate weights and focus on explosive efforts followed by bouts of recovery.

3. Quick And Effective Way To Train

Learning swings comes easier for some and harder for others. They are also easier to learn than the olympic lifts and far less technical. Swings are a great alternative for individuals who are focused on fitness for their health and young athletes. They also require less time to prepare the body for in terms of warming up the joints, muscles, and nervous system. They can be a fast and fun way to fit in a workout if you don’t have much time.

The kettlebell swing is such an effective tool because it trains both the eccentric (lengthening of the muscle) and concentric (shortening of the muscle) in a dynamic fashion. The snatch and clean both require a focus on a strong concentric contraction as the weight is lifted, Swings offer a different stimulus that may better suit athletes in sports like basketball or soccer or folks whose goal is not to lift maximal weight overhead. 

Kettlebell swings are a fun and effective way to train. Just like most exercises, it’s best to learn from a certified coach so you know you are performing them properly. If you are interested in getting in shape and training in a fun new environment come in for a free consult and we can show where you how training can be fun and get you results!

What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change
Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  • You don’t know what to do and you don’t know how to do it.
  • You don’t think you deserve it.
  • You haven’t put in the work.

So what’s really keeping you from achieving your goals? Let’s find out…

1. You don’t know what to do and you don’t know how to do it.

This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.

“When action is our priority, vanity falls away.”  Ryan Holiday

Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you are a total novice. Being a professional weight gainer is easy for you, you’ve done it your whole life. If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.

2. You don’t think you deserve it.

This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is”. If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 

“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna

Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal. If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it.

3. You haven’t put in the work.

This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 

“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi

Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do? KEEP GOING! 

Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?
Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter!)

If you still don’t know why the results won’t come then you should consider working with a mentor or coach (like ours at Southpaw… hint hint!) who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state. Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

Get Fit, For A Change…

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be.

Our bodies are adaptation machines however and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be fitness can play a huge role in your transformation. The most important part of change is starting, taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.”John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self-improvement will also help you stay dedicated to your goals.

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If you are new to fitness or if you have done CrossFit before, learn more about CrossFit Southpaw by clicking here!

5 Health Metrics That Are More Important Than Weight

For some strange reason, American’s have chosen the scale as their favorite way to track progress around their health. People derive their sense of self-worth based on the number facing up at them from between their feet. If you’re someone who draws any sort of emotional reaction, positive or negative, from the scale then you may want to self reflect and consider if there are better options out there. 

The funny part is that weight is such an inconsequential and ambiguous predictor of substance. Just consider this. If you have three avocados-one freshly picked and hard as a rock, one brown soft and ooze, and one firm ripe and tender-which one are you going to slice open to make your guacamole with? It shouldn’t matter if they all weigh 170 grams…

What you are made of, how you feel, and what you are able to produce are all factors of way greater significance than your weight. 

What you weigh is going to constantly fluctuate. You may lose weight and be less healthy. You may be well hydrated one day and performing well then get totally thrown off because your weight went up a pound or two. This number doesn’t say who you are as a person or how healthy and fit you may be. It’s just an arbitrary number. Stop letting the pounds run your life and change the way you feel about yourself. Instead, try one of these alternative ways that measure success off the scale!

Body Fat Percentage

Body fat percentage is an alternative way to track your progress and provides much more actionable information than just your weight in pounds. This takes into account your lean muscle mass. In this way you can actually gain weight in muscle which would consequently reduce your percentage of body fat. This is a clear example of how gaining weight would make you healthier. Plus as you add more muscle to your frame you will burn more calories at rest. The fat will disappear faster and faster on it’s own!

Measurements

Taking specific measurements is a great way to achieve the goals around the way you want to look. Measuring neck, arm, waist, hips, thigh, and calf circumference can help you transform your body without ever worrying about the scale. Losing two inches off your waist will make you look and feel like a whole new person!

Habit Tracking

One of the best replacements for weighing yourself is to instead track daily health habits. If you track metrics like sleep, hydration, servings of vegetables, daily walking, and other relevant habits you can focus on the right behaviors to make you look and feel great in the long run. This takes discipline but it is essential to long-lasting transformation.

Performance Metrics

Switching your focus to the weight on the bar is a great alternative to the scale. People will often train harder and longer in pursuit of strength and performance goals (objective) than solely for aesthetic purposes (subjective). Coincidentally, this is how we measure progress when you get started at a CrossFit gym! If you push yourself more in training the results will speak for themselves!

How You “Feel”

Based on appearances this may be harder to measure than the others: “How do I know if I’m feeling better?” However, you will find that when you focus on your daily habits and performance metrics that you will, without a doubt, begin feeling better. There is still another way to measure this that you need to experience to believe: what other people say. When you get started with CrossFit, you will be shocked by what other people say after even a few short weeks of training. “Have you been doing something different recently, you seem to glow!”, “You seem so much happier” or “I don’t know what you are doing but keep doing it. I wish I felt like that!” (click here to read how this metric helped give birth to Southpaw!)

Conclusion

Is it “bad” or “wrong” to track weight? Absolutely not. It is part of your journey. But as we approach a new year – after a chaotic 2020 – it is important that we recalibrate how we measure and view success. What we have found at CrossFit Southpaw is that focusing on these 5 metrics allows you to feel happier, experience success, and build the life of your dreams.

Interested in getting started? Click here to schedule your Free 15 Minute Phone Consultation today!

Is Boutique Fitness Right for Me?

 

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs, and minimal staffing. Granted how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans, we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes are all great examples of the boutique fitness model.

These communities succeed when all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun!

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour-long workout.

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

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If this piqued your curiosity, consider joining hundreds of others who have made the switch! Click Here to book a free 15-minute phone consultation to learn more today! 

 

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly