Archive for the ‘fitness results’ Category

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do it.

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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I teach four classes a week at the gym that I work at and no one ever ends up disappointed when I use the kettlebell swing to give them a challenging workout. Sometimes the move is at the end of the class as a finisher. Other times it is placed during the class as a strength move or as a part of a complex and so-on.

 

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This week’s workout is based solely on the kettlebell swing and will challenge during, then make you feel successful as on who has overcome the adversity of training.
 

Watch the video below to learn how to do it, (it is under two minutes) then get to it!

 

 

 

 

 

The guidelines are:

 

  1. Safety first- Always value proper form and movement above all. Do as many Quality reps as possible.
  2. Breathe– As always match up your breathing to your movements (In on the bottom of the swing and out on top).
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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Sometimes simple is better. Don’t get me wrong, I love complexes, difficult moves that I need to learn to master and so-on. However, there are days that it just isn’t there and I need something that is challenging, helps me burn calories and is fun to do. That is where the kettlebell swing comes into play. It is probably the easiest to perform but an extremely effective move that gets the job done on those days.

 

 

 

This week’s workout is a few different ones all based on that move, so enjoy and get workin’!

The Walker Swing workout:

 

 

Choose your level and have fun with this awesome workout.

 

 

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The I walk the line workout:

 

If you have 2 kettlebells this will  turn you into a torch of calorie crushing goodness!

The undertaker Kettlebell swing workout:

This one is still one of my favorites, enjoy it !

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

 

 

 

It has been awhile since I have done one of these posts and I hope that our separation did not cause too severe of an anxiety for you. However,  as AC/DC once sung, I am “back in the saddle again” and I am bringing with me an intense kettlebell complex!

 

 

 

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Learn how to do this workout and see an example by yours truly in the video below:

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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Lousy/crappy workouts, we have all been plagued by them at one point or another. In fact, sometimes we go to the gym or our workout area feeling good and come out greatly disappointed by our performance in that session. If you have ever had this happen to you, I want you to know that you aren’t the only one and you don’t have to take it personal. I would even dare say that if you workout you have three things guaranteed to you: taxes , death and an occasional sucky training session.

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However, there is a way to better prevent this phenomena that leaves questioning your gains and worth as fitness buff, as if all of your awesome previous gains were delusion.

One you have to make sure that you are following some sort of periodized program. Due to our bodies ability to adapt and to prevent overuse of joints, etc. Failure to do so will often lead to the bottom falling out on your results. (More to come on how you can do that soon.)

This post is not about that specific topic but a way to get a glance at your physiology and to know whether or not it is time to kill it, lighten up the load or rest . You may be thinking that you couldn’t afford because it sounds expensive. But thankfully that is not the case, it can cost up to $50 for the accessory and the app can be free. The wonderful thing that I am talking about is heart rate variability or HRV.

 

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As you know, I am a big believer that if you aren’t assessing you are guessing. So before this we used to go back how we feel as to whether we should train or not and it would end up being most of the time because our human physiology is a lot more complex than that. With HRV daily scans, scan get a look a that part of us and see how we ready we are to train and handle stress for each day.

It also can help us better lean our responses to certain foods, our rest needs , issues that are stressful and so-on. This of course will help you improve your health and fitness, due to your eliminating the things that are hindering you without your awareness of them.

 

Now, just be aware that this is not magic and requires a consistent daily scan and the willingness if necessary to not train hard or at all on a certain day due to what is going on in your autonomic nervous and immune systems.

 

 

Let me explain further the readings and what they mean.

It is a well known fact that stress affects us, but what is not a well known fact is that the overload of training is stress also. Which can also affect our health negatively, if we don’t manage  and recover from it.

HRV offers us an objective chance to view how well we are doing in terms of this need. It can show how the stresses of our life can affect our workout performance as well as our food choices (what and how much.) ,sleep quality/ needs  and so-on.

 

 

Now in terms of practical application, you take about two minutes in the morning and then you get a read out of green, which will be something like this:

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This simply means that you are ok to train and will most likely not have a crappy workout.

There is also yellow:

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Yellow as you could imagine can mean that you need to get in some breathing and other activities to balance out your system. Then a not so intense workout.

 

 

Finally there is red:

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Which simply means that the day in which that reading was given is a day for mobility, breathing and a nice walk maybe a pooch will go with you.
So as you can see, if you tried to train hard on the last two days with not optimal readings you would have had what you would have called a lousy workout. That is why this post is called a simple way to avoid lousy workouts. So get the strap and spend a few bucks to do so, download an HRV app and get scanning each day to get going and to make serious progress in your fitness.

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Wanting to fit in is a normal human desire and although it isn’t a bad thing in itself, it can influence you to be less than what you are meant to be. I don’t know how many times in the past, I have let this desire control what I said and did. As a result, I had regret and I may have robbed the other person of a chance to grow and improve. Now, I am not saying to correct everyone of every mistake that you may think that they are making or to do so without getting to know the first, but to do so when the time is appropriate and the need is really there.

There is also the need to hold on to ideas so tightly that no other information whether contradictory or even additional thought that is inline with the person’s current ideology isn’t accepted.

These two mindsets are a great way to get stuck inside of a confined space or inside of a box. You see, thinking inside of a box makes what you can do smaller, whom you can help lessen and makes your own world much tinier than it needs to be.

I am not saying to not have some guiding principles for life or for your training, I am simply saying to let those guidelines continually expand and evolve by learning from your mistakes, tracking each workout to see if what you are doing is working. Also have some sort of assessment to do once a month, that can objectively show you if it is. It can be measurements, inbody testing, movement screens one rep max testings, conditioning circuits that once killed and that you can now beat. Whatever fits your goals and that can help you get to the next level in your training.

Lastly when something new comes along get as much information about it as you can, critically evaluate it and make an informed decision on it even if it means that you must change your view and approach. If you do, you will begin to think outside the box and end up better for it!

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It seems like there are endless thoughts in this fitness and performance world about just about every subject in strength and conditioning, as well as a myriad of opinions on how to get the job done. Conditioning is no different, many coaches wrongly believe that running their athletes into complete fatigue is the way to go and to give no thought to movement quality and how the brain learns how to apply the work that we are doing to the sport that we want to improve at.

Then there are those that just use circuit training and assume that their approach will yield the results that they crave when it comes to better performance. Finally there is the group that assumes that drawn out duration training like running for miles at a time will enhance performance. The goal of this post is to not only reveal that these ideas will not work but how to better approach getting in shape for their sport.

 

The first thing that we have to understand when it comes to preparing for sports is the role of movement quality in the athlete’s training program. You see if we go to absolute fatigue often not only will our recovery take too long, but the athlete will only learn how to compensate in order to survive their session and as a result could increase their chance of injury. As well as only learning how to cheat to do a movement pattern during performance and working out.

 

 

The answer first and foremost is to view your conditioning as it is, an opportunity to improve your ability to perform a task at full capability over the long haul of play thus truly making a better athlete and conqueror, rather than just a survivor.  So in your preparation make movement quality, force production and consistency your goals in order to create a better athlete and to better prevent injury.

Secondly, Just a generalized program will only get you so far in the sport world. Grant it, that everyone must begin with a general and less specific program, however there are certain components of strength, power, work capacity and goal oriented training that helps the athlete in their sport.

 

So just a general circuit program that is used for everyone will only carry the athlete so far in the realm of performance. In the general phase, athletes need: control or stability, mobility, strength, power and various types of endurance.

Lastly, just low intensity training all of the time for length will not prepare any athlete for the riggers and demands of sport, unless they are long duration sports like: cross country and distance races.In a sports conditioning program, the energy systems of the sport need to be reviewed and then each quality should be trained in a structured way to get the individual ready for play.

Remember, athletes need power, agility, speed, and balance in varying degrees according to their sport’s needs.

Conditioning is not as easy as the old school thoughts that have been addressed in this post, but rather it is a complex task that requires planning and thought, knowing about the sport that you are working with. Finally and most importantly, you must keep power production up or speed, while maintaining movement quality.

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Mastery is a beautiful thing to watch and when it comes to movement nothing is more amazing to watch when someone can shift from movement to movement without any interruptions and major mistakes in  the moves that are being transitioned through.

 

 

 

This fun approach to train with kettlebells, sandbags or body weight can hit various movement patterns and help it’s user build some conditioning as they do. Not to mention that when it is done well, it can be awesome to watch.

 

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This week’s workout is one such session is just that and hopefully, I make it look as good as some of the flows that I have seen over the years. Now just before we begin to talk about the successive moves, please make sure that you have spent enough time on each of the moves by themselves to have the technique down.

 

 

 

This type of workout isn’t difficult to do once you have the form of each exercise down. You will however, want to go light enough to make sure that you can finish the flow without setting the bell down and disrupting the beautiful movement that you will bring to the world as a result of this workout.

 

 

 

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It is done by doing a Turkish get up on one side, then a windmill on top, followed by 5 split snatches and then finishing up on that side with a clean to squat for 5 times of each move.

 

 

Keep this going for 10 to 20 minutes and get as many quality and beautiful rounds per side.

Watch the video below to see it done: 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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As I was stuck inside on a Saturday due to the snow storm Jonas, I decided to take a look and edit some old You-Tube videos on my channel found here; I found an older workout and decided to make good on my promise to do a tutorial for the Gorilla clean.

Now before I go on, let me say if you don’t have the one and two bell clean down with at least half bodyweight for ten don’t do this move just yet. Take the time to develop your form and hip drive, soft landing in the rack and so-on. I have seen too many people over the years try to rush the process rather than to earn it and it has led to some problems in the long run. So be wise friends.

 

 

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Now that I got my moral obligation out of the way and if you meet this criteria, then let’s get busy on how to do this kettlebell exercise. This move has a few different components to it that make it different from your basic clean variations.

 

 

1.It starts from the top down

2. It has a sort of squatty catch

3. It Requires more attention to details

Benefits:

1.It teaches control

2. It uses a different pattern (same but different)

3.It makes you think (for the reasons given above)

4. It is fun!

Start off slow and develop good habits and techniques and then have fun training with this kettlebell drill. Enjoy it friends