Double Kettlebell Metabolic Conditioning (Fat Blast)

HAPPY THANKSGIVING!!!

Grab 2 Kettlebells and let's have some fun.

Follow along or set your timer for 15 seconds of hard work, 15 seconds of rest.

Nothing wrong with eating pumpkin pie and enjoying your favorite foods over the holidays.  Don't forget to have fun during this time with your workouts, move, invite the family to do an easier version, and again HAVE FUN!!!!!

Happy Thanksgiving from Della, Katie, and Lauren from On The Edge Fitness!

How Do I Get Started With Sandbag Training?

I often get asked this and my answer is always the same - get started.

I can talk for a long time (some say too long) about the benefits of sandbag training but the reason I got started was because the sandbag was easy for me to get hold of and very inexpensive. I simply purchased a 25kg/55lb bag of sand from a local hardware store for �1.50. I decided to try sandbag training and started sandbag training on the same day - no drawn out decision making process, no procrastination, no nonsense.

If you are thinking about giving sandbag training a go then you should just do it. Do you know what happens when you start thinking about improving your fitness and goal setting but then do nothing about it, telling yourself that you'll "do it tomorrow"? Your brain (and eventually your body) will start to make the association that fitness and goal setting = no action. Pretty soon you'll be incapable of doing anything.

This is also true of any process of change. Have you ever written a list of things that you have to do and then not started crossing things off that list straight away? It doesn't work. You need to build momentum early on and then, once you start to see results, you'll begin to get into a routine.

This is a post about sandbag training and there are literally hundreds of workouts to try on the blog so you shouldn't be short of ideas. But, it could also be a post about anything that you need to change and want to improve in your life. So get out there, do something positive and let me know how you get on.

Train hard!

The Milo Experiment Rises From The Ashes!

A few months back I wrote about the Milo Experiment - my attempt to conduct a very simple, linear strength progression with my sandbag. The goal was to add a small amount of sand each workout and keep going until I couldn't add anymore. See the original post here

Well, with one thing and another, I got sidetracked and never did any update posts. One of our followers (Randy) pointed this out to me the other day (thanks Randy). The thing is, I did actually carry on with the experiment but I was just lazy in telling you guys about it.

Want to know what happened?

I ran out of space in my sandbag.

I was following the experiment with my Heavy Hitter and I got all the way up to max capacity - that's around 90kg or 200lbs. I now need to get myself a new sandbag - thanks a lot Milo Experiment. Sure, I'm much stronger than I ever have been before but I have to go out and spend money on another bag.

But seriously, if you want to massively increase your strength in a very simple, methodical way then you should try this. Get yourself a sandbag and go through the daily ground to overhead lift (or lifts). Add a small amount of weight each day and commit to it. You'll be amazed at what you can achieve.

Train hard!

Todays Workout - Serious Strength

Todays workout is a simple strength session.

Load up a heavy sandbag and complete a max set of clean and press - ideally reaching fatigue around 5 repetitions. The clean and press can be done in anyway that you see fit. See here for some clean technique.

Rest for 3 minutes and repeat for a total of 5 rounds.

Train hard!

Crustless Personal Quiche (Egg Dish) for Whole Family

When it comes to meal time, sometimes it's hard to please everyone!  The other day I made some pretty awesome quiches with a homemade almond flour crust.  However, I was the only one that actually thought having the crust was cool.  They looked beautiful, but when it came down to it,  the crust wasn't necessary, just extra food that I didn't need, and my kids only liked the inside.  I think I'll save the crust taste for a personal pie that I'll make sometime.

These muffin tins are the perfect solution if you want to make an egg omelette or egg dish for a group of people who all have different tastes.  Each muffin tin can be personalized so you CAN please everyone!  One of these were filled with onions, arugula, and cheese.  Another just plain cheese.  One pepper, mushrooms, and spinach.  It's an easy way to please a family!

Large Oversized Muffin tin

They turned out awesome as well!

Recipe Ingredients:

6 servings

1 tsp of Coconut Oil

10-12 Organic Free Range Eggs

Veggies of choice (note: you only need about 2-3 Tbs since it's going in a muffin tin)

I used: Red Onions, Sauted Mushrooms, Fresh Arugula, and Fresh Spinach.  Use any meats or any veggie your little heart desired.  Get as creative as you like.

Cheese of choice* (optional) 

I used a few sliced of Grass Fed Chedder cheese.  1-2 tsp per egg tin.

1/4 tsp Himalayan Pink Salt

Directions:  Take 1 tsp of Coconut Oil and with your finger tips grease each muffin tin very well.  Pre heat the oven to 350.  

Whisk all the eggs together in a large bowl.  Add Himalayan Pink Salt.   Pour egg mixture in to each over sized muffin tin about 2/3 full leaving room for the veggies and cheese you plan on adding.  Drop the veggies in each muffin tin and sprinkle cheese over it to your personal preference. You may want to stir the veggies in a little so they aren't just cooked on top as well as the cheese.  

Put it in the oven and bake between 15-20 minutes.    If you have regular size muffin tins you can use these as well. They won't need to cook as long and you will make many more.   Let them cool and they should come right out if you used coconut oil.  Cut them up in to little pieces for your little ones since they are very hot in the center. ENJOY!!

Halloween Workout

HAPPY HALLOWEEN

Hope you enjoy this workout as much as we did!

Go through the each exercise and do 1 rep.  Lateral Jumps  are an exception and will be 40 reps each time through.  Rest with a 4 Figure stretch or hip flexor stretch.  Then start again and do 2 reps for each exercise.  All the way until you finish 7 reps for each exercises.

FINISH the workout with 20 second of 100% all out work, to 10 seconds of rest for 2-3 rounds.  Grab a light bell for this! If you don't have Ropes, do 2 Handed Swings or Jump Squats instead!  Enjoy!!!

The Complete Guide To Sandbag Training In Paperback!

After a few weeks of edits and re-designs The Complete Guide To Sandbag Training is finally out in paperback!

I've had so many requests for this (especially from those of you that don't have Kindles or other e-readers) that I think you'll be happy with the result. It'll be launching pretty much everywhere over the next few weeks but you can pick up copies right now at Amazon:

Check it out at Amazon.com

Check it out at Amazon.co.uk

Here are some screenshots from the re-designed interior:

I'd really appreciate it if you could leave a review or a like at Amazon.

Train hard!

Matt