Todays Workout - It's Complex...

5 Sandbag Cleans,
5 Sandbag Push Press,
5 Sandbag Zercher Squats,
5 Sandbag Zercher Good Mornings.

Complete 5 rounds as quickly as you can - aim to complete each round without rest but you can rest as needed between rounds.

Record your time.

Train hard!

Why Lift Heavy Things?

Real Raw Reasons of Why You Should Train to Lift Heavy Things


Why lift heavy things?  Why focus on getting stronger?  I asked this question to a diverse group of people of all ages.  Some of their answers were obvious while others offered up not so recognizable reasons of why one should focus on lifting heavy and getting stronger.  This applies to EVERYONE! Strength is truly a personal decision that one embraces.  If you are able bodied and have chosen to not work towards being a stronger YOU than you've made your choice.  It's never too late to start.  First accept the fact that you are worth it.  As we age, we realize fitness and training is no longer about just looking good.  We've had a major paradigm shift about what it is to look and be healthy and sexy.  I find it truly liberating.  Trying to be very skinny is no longer sought after.   It's about being strong, powerful and carrying an aura of vigor that the world will feel and see from you. 

1. Haul two 42 pounders of Costco kitty litter to my car.  

- Inna Zozulyzak 

2.  I can do what I set out to do.  My confidence in myself and my abilities has grown exponentially in just a few short months!

 -  Melissa Szurovy

3.  I can now easily carry all 6 grocery bags into the house at once! 

- Maia Molina-Schaefer

4. Can easily pick up and carry boxes of novels and textbooks around campus! 

-  Robin Duncan 

5. Preventative maitenance...I work as a nurse, and see the elderly who are 30-50 years older than myself, and how some of them break a hip from losing their balance, are too inflexible to squat or get back up again, or cannot even go from rolling to the side and sitting in bed. Use it or lose it, I say.

 - Tina Bragdon

6. It helps when moving. I could easily help lift the tv stand, move dressers, the tv, heavy boxes AND held up a car for a friend while they changed the tire. 

- Christina Bower

7.  I can carry my 35 lb child up the big hill from Beacons, along with two beach chairs & a heavy beach bag. KB's has also given me a new confidence in my strength, I used to feel that I could never try anything new that required much physical strength (mud runs, rock wall climbing, etc) I felt too weak, or that I just wasn't that girl. But now, I feel more like, why not? I can be that girl. 

- Leilani Carducci

8. Lug my big maya 55 lbs and lil sis kiana 35 lbs around and run with them in the jogger  the heavy reps with kbs feel sooo good

- Hilary Girvin

9. Heavy lifting has had the obvious physical effects most noticeably during my running, golf, swimming and cycling. But more importantly, heavy lifting has provided significant mental toughness and focus and allows for me to accomplish all of the challenges that life throws at me with confidence and poise. 

- David Sacks

10. Heavy lifting makes me feel stronger and stand taller. The physical benefits are obvious and can be seen by all. The mental benefits of accomplishing goals, finding focus, feeling strong and standing tall are for me to personally enjoy.

- Andrea Suarez

11. No need to ask men for help moving furniture  

- Lindsey Dunn

12. I like being strong enough to carry my daughter around when she needs me to.

- Meghan Collins

13. To use the muscles God has given me, and honoring Him with my body, to use it and not let it go! I chose to have my children after I was 30, I want to be there physically for them, and exercise also helps with the mentally part too. To enjoy the life I have been given, and to be blessed and bless others. 

- Amy Mahar

14. I love having a surplus of energy for my every day activities. Strength allows me to roll with the punches effortlessly.

- Husna Lapidus

15.  I like that I can do push ups! I like that I'm setting a good example for my kids. I'm amazed and proud at what my body can do, and have grown to love it instead of hate it. Stretch marks and all. 

- Cyndi Gangi

16. Serious answer - when I became a mom I swore I'd do what it takes to keep my children safe. A few years ago they started topping 100+ pounds and I realized I needed to step up my game in order to carry them to safety. Even though they're now teenagers I still feel this need to be able to fireman carry them out of a burning building at a moment's notice. And yes, test this theory out on occasion. 

- Jill Singer

17. Maybe this isn't a direct correlation to strength, but at 51 years old, being able to move my body as a whole; to have gained functional strength as well as conditioning using kettlebells has been amazing. I used to do a lot of yoga but I never got into half pigeon until I did kettlebells, my flexibility has greatly improved. I think the strength gained physically manifests in emotional and spiritual strength as well. Thank you Lauren, for all that you do for us Slamers! 

- Jane Miller

18.  I can handle my own! I don't need to depend on someone to do the work that needs done. And I also think that Muscle strength gives you mental strength... Aka confidence. 

- Rachel Mac

19. Being in an obese family, I like that my 4 year old daughter asks me to do squats and push ups... oh and she was the only kid at the park who could do pull ups and go all the way across the monkey bars. She is seeing that it's "normal" to be healthy and that girls can be strong too. 

- Melinda Yvonne

20. Over 50 and still in the game and feel as fit as the younger crowd! I love keeping in shape, inspiring others (found one of my kettlebells in my 17 year old son's room) and getting strong with planned out goals. Cardio, running,yoga, walking and classes at the gym cannot compare to the results from the kettlebells! I had back surgery 3 years ago and haven't looked back. 

- Susan Romano

21. I could write a novel about this. One unique reason: Being strong allowed me to be a Human Ski Lift in the mountains to ease my little ones plus their friend, in to the new world of skiing.  Hiking up a snowy mountain holding a child fully loaded with skis and then walking down to catch them over and over and over again was truly amazing.  Couldn't have done it if I didn't make the choice to be a super strong powerful woman/mom!  

- Lauren Brooks (Me)  :D

22. I like being strong enough to handle things that others think a woman would have trouble with...I have loaded six 40lb bags of water softner salt, have moved 5 yards of topsoil by wheelbarrow by myself, and other such stuff. 

- Tina Bragdon

23. Heavy KB Lifting most enabled me to have a PR (Personal Record) the 10K (55:15) followed by a time of 2:04 in the Half Marathon the following day (PR is 2:01), WITHOUT DOING DISTANCE RUNS.  Thanks Lauren for all of your encouragement, blogs and training!

- Melissa Szurovy

24. Being strong shifts the focus to what your body can do instead of what it looks like and that is like a breath of fresh air.

  Leanne Lane

25.  My 13 year old granddaughter has cerebral palsy. She is a wheelchair user but is learning to walk with the aid of a frame after an operation. I would hate to be in a position where I was not strong enough to help her get around.

- Christine Hand

26. We live on an acreage and out back of our house we feed the deer this apple flavored deer corn. Hauling the 40 pound bags of deer corn doesn't sound like a lot of work but it IS! 

 - Carrie Kiene

27.  When my mom had brain cancer I helped take care of her. I was the only one in a fam. of six who could lift her and when my dad broke his cervical collar, who do think could help move him? Couldn't do it without strong muscles. I couldn't stand it if I wasn't able to help aging or sick family members. A somewhat odd reason (maybe?) is that I am super impatient when it comes to getting things done. I hate waiting for someone to help me lift, push, or pull something! 

- Ann Rizzo

28.  I like being able to walk for 10 minutes with 3 heavy shopping bags (plus a cross body bag) from the bus home & not feel like I'm going to die.  

- Charmaine Hanshaw

29.  I want to maintain my independence into old age and part of that is to build and maintain a foundation of strength. 

- Charmaine Hanshaw

30. As someone who is over 40 with 5 kids, with the youngest being just 8, I want to be able to keep up with my kids as they grow. I want them to see that I do take care of myself, and that even if you have an area of weakness (I've never been strong) you can do something about it. And I don't want to grow old with grace; I want to grow old with strength. 

- Kim Rafalski

31. Because being a mom,who is also single, almost 40, independent and STRONG makes me feel like a complete and sexy woman. Women like you Lauren Brooks, inspire me!  Thank you! 

- Susy Presedo

32. Being physically strong makes me feel emotionally strong. That combination will get you through anything life throws at you!

 - Regina Blood







Now a few words from my friends and colleagues whom I've personally worked with, laughed with and we continue to share our reasons of why. We invigorate one another and continue to inspire this strength movement each in a unique fashion.  I asked them each to share a simple not so obvious maybe even funny reason.  Here is what these ladies have shared. 

33. As I am living my life with my two beauties, I've come to realize that they ARE my strength. Before I had babies, I underestimated my strengths, I didn't appreciate my body, or the result of my hard work. I really took a lot for granted (including a full-night's sleep!). Life with them is slow & fast at the same time. Seeing life through them, is like a new life every day. Guiding and molding them is my opportunity to make the world better, brighter & stronger. The best I can do now is be a steady & strong example for them. I am a firm believer in the long-lasting benefits of nursing, baby-wearing & most to all things "granola." Which, usually makes things a little more taxing on my part. But that is when I have the opportunity to learn, grow, & become stronger...all of which I am grateful for &I appreciate that I have the ability to continue to do. 

- Sara Cheatham - Master Z-Health Trainer, Founder of Red Star Athletics

34. The obvious reasons were not the initial attraction for me. Lose fat, increased bone density, look good naked and so on. It was the undeniable confidence of executing the lifts themselves. Something about owning a lift you've worked so hard to complete is so empowering and joyful, the rest of it just falls into place naturally. So, I lift because it brings me joy. 

- Gabby Eborall SFG II and owner of North Beach Kettlebell 

35. I lift heavy things because... NOT doing it just seems kind of stupid. And boring. 

- Nikki Shlosser  SFG Senior  super duper strong chic

36. I lift heavy things because I like how it makes me look. Really if it didn't make me feel as if I looked good I wouldn't do it. I spent a large (no pun intended) portion of my life, over 40 years, living in a body that was way below my potential and it was not fun, in fact it felt very painful, but I didn't know I had any other option. I started lifting/moving heavy things in hopes of looking nicer. I have many people tell me how much they admire my "discipline" to my reply is that I'm not disciplined, I'm greedy. I'm not going back to how things were before, I'm not giving any of this back, ever. And of course I'm also referring to the confidence and freedom I feel when I live a strong, capable, healthy and fit life, not just feeling like I look good. Lifting/moving heavy things is a win, win, win, win, win situation. 

- Tracy Reifkind - SFG, Queen of Kettlebell Swings and Author of "The Swing"

37.  I lift heavy things because I want to age well and never be frail. But let's face it, at 51 with 9 year old twins, it reminds them that I am stronger than the other moms even though I'm older. I don't want them to think they are missing anything. I have more wrinkles but I have more muscles!!

- Candas Jones SFG II

38. I lift heavy because the benefits and results for doing it makes me a physical and mental healthy person.
 -  Yoana Teran  SFG Team Leader 

39. I lift heavy because I care deeply about my health and want to stay as strong and independent as possible my whole life long. Also, it just feels good. 

Melody Schoenfeld - Owner of Flawless Fitness, SFG 2  Tiniest vegan package of strength and power.  

40. I lift heavy because I am constantly working to better myself, in hopes of becoming more than I've ever been. I feel that strength is the ultimate physical manifestation of one's dedication, commitment, passion, and drive to be not only self-sufficient, but to be a force to be reckoned with in all fronts of life. I lift heavy so that I can work hard for others, play long with loved ones, and live a strong, empowered life. 

- Laura Nepodal  SFG awesome strong chic

41. I lift heavy things because I don't want to depend on someone else to do every day tasks for me. When I worked a corporate job I hated when changing the water at the cooler, a girl would say "Get a guy to do it." I strive to be as self sufficient as possible and being strong plays a big part in that. 

- Delaine Ross  SFG Senior and owner of Condition Kettlebell Gym

42. Learning how to be strong physically in ways that have gone far beyond the typical gym-rat mentality and deep into the principals of true strength is one of the reasons lifting heavy is so rewarding. Heavy has brought me so much more than just the physicality if being strong - it has informed my motherhood, how I am in the world, how I see myself - strong has given me back to myself, and there is no richer reward.

- Andrea U-Shi Chang SFG Senior and owner of Kettlebility

43. I have always been a small boned petite girl with long legs and long arms... Mighty Mouse" was my nickname in school. Strength was important to me and came as a by product of my years of formal dance training to be honest. But it was this overall strength that kept me injury free and able to do many fun things in and out of highschool, college, motherhood,etc! But now more than ever I have come to appreciate my own strength gains through the years of training because it empowered me for, well, LIFE!! In my opinion, training for strength is more than just physical training , it builds mental toughness, stamina, the drive to be self disciplined, self motivated, emotional stability, and builds a can do attitude that when in contact with others is infectious. When you are strong you learn to deal with crisis better! I learned firsthand on November 15 when I was the victim(sort of:-)) of an attempted mugging. Instinctively, I fought the perpetrator and won. They say you either choose fight or flight in moments like that. I chose fight and won. Had I not been strong in mind and body I don't think I would have had the same result of my mugging. I am grateful for my abilities and opportunities to train for strength. WE ALLl have the opportunity to do so. And it will make us better for ourselves and those we come in contact with too! We will be able to help others in need as well however that may be.... Just my humble opinion. BTW it is cool to be small and lift HEAVY! Some are shocked and amazed!! 

Betsy Collie  SFG Senior and owner of Rapid Results Fitness

44. I lift heavy to be a strong yet feminine example for my daughter. I want her to grow to be a strong confident young lady who inspires others. Another reason I lift heavy is because I enjoy what it does for my body. I want to show women that age doesn't matter, it is possible to look and feel better at 40 then at 20. 

- Karen McDowell Smith SFG Master and Owner of Kettlebell Elite

45. There is nothing I love more than working out. It's the only thing I have that no one else can take from me. It's a release and my best friend. I can honestly say that it's changed my life at the same time that it has saved my life. It's not a work out, or a program for me, it's a life style I can't live without.

- Katie Dawers SFG and Coach at On The Edge Fitness

46. I lift heavy because of the positive benefits it has on me physically and emotionally. Through the journey of learning how to lift heavy I have gained self esteem and confidence that I never knew I had. All of these benefits I have been able to transfer into a happier and healthier life.

- Mira Kwon  SFG and Nike Performance Network Manager

47. It's the basis of me running fast on the football field. So the relationship is not necessarily direct, but rather a component of the speed I need to still play flag football at a decent level. To be honest, I find lifting SUPER boring. I am too ADD for it but it is like flossing my teeth. I do it for my health because I know the value in it. And it allows me to do other things safely. Plus it is fun running a 40 at the same speed as a man almost 1/2 your age. WINK! 

- Carmen Bott    Performance and Conditioning Specialist at Fortius Centre and Instructor at Kinesiology at Langara College

48. We have become accustomed to comfort and convenience, and the market responds to our demand to make everything easier. We forget that we are wired for survival in harsh conditions, that it wasn't so long ago (in evolutionary terms) that we lived in a brutal state of nature. Strength was required to live, not just look fit during Spring Break at the beach. I'm running a strength program at the gym right now that includes the powerlifts. Many of the women in the program had never deadlifted with a barbell until they took this class. They are exhilarated by the move, which taps into some sort of primitive natural impulse to be strong. Lifting heavy things connects us deeply to our genetic inheritance to survive and thrive through strength and the mental fortitude that comes with it.

- Keira Newton Master RKC - Owner of DKB Fitness











THANK YOU for reading.  Please share with us why YOU have chosen to lift heavy things of why you are considering it. I encourage you to leave a comment if any of these reasons speak to you.  Thanks again!


To Yours in Strength,





Lauren Brooks
OnTheEdgeFitness.com

Todays Workout - Unarmed and Dangerous

10 Sandbag Zercher Squats,
5 Sandbag Shoulder Get Ups

As many rounds as possible in 15 minutes. Switch shoulders for the get ups between rounds.

Men aim for a 40kg sandbag; women aim for a 20kg sandbag.

Record your score.

Train hard!

An Alternative Approach To Exercise Prescription - Part 2

Are you interested in exercise programme design? Do you want to maximise results for yourself and/or your clients? My article series 'An Alternative Approach To Exercise Prescription' covers a range of different movement patterns with progressions and regressions and is ideal for fitness coaches, physiotherapists and anyone interested in improving their health and fitness.

The second part of my exercise prescription series in sportEX Dynamics Journal is accessible here:

http://content.yudu.com/A23jne/36DY10-20/

Click to launch the full edition in a new window.

Easter Special Offer!

If you don't yet have a copy of The Complete Guide To Sandbag Training then there's no better time to grab yourself a copy on Amazon. For the Easter weekend the Kindle version is a massive 80% off RRP! And don't worry if you don't have a Kindle, you can read it using Kindle Apps too.

Click here to get your copy

Todays Workout - Run Forrest, Ruuunnn!

This workout is a tough conditioning challenge so be prepared to suck at it the first few times you give it a go.

Find a hill of approximately 50m. Put a sandbag that is around 25% of your bodyweight across your shoulders and run to the top of the hill as fast as you can. Walk back recovery to the start (or run if you're feeling brave) and repeat.

Aim to complete as many hill sprints as possible in 20 minutes.

Record your score.

Train hard!

Get sandbag training books here

Be SLAM� (Strong Like a Mother� )

Be SLAM�  Downloadable Program includes:

12 Week Plan for you to get super STRONG and Conditioned

35 Private access simple video demonstrations found on BeStrongLikeAMother.com

Strength Focused Workouts (Practice Sessions)

Metabolic Conditioning Focused Workouts (Practice Sessions)

Mobility

Training Sheets for progress tracking

PURCHASE HERE 

Ask to join the new Be SLAM�  Facebook group here

*Important Download information*

When you purchase the program, on your confirmation page you there will be a small download button that will allow you to download the program and receive your password to see the videos.  Please look out for this button on your confirmation page after you order the program. Thank you!!

Testimonials

Just a some honest words from my student in England who got a chance to test drive the Be SLAM program.

"I have been following and learning from Lauren and her DVDs for over 4 years now. The summer of last year I was actually fortunate enough to meet her whilst holidaying in the states. Once home in England I contacted Lauren again to see if she could advise on a training program that would help me break through the plateau I had reached with my kettlebells and that would fit in around a full time job. After discussing what the best way forward would be, Lauren kindly asked if I would test her Be Slam Program as she thought it would suit my lifestyle, schedule and goals perfectly . Of course I accepted willingly!  

A little history about myself, I suffered with CFS for the most part of my teen years, with several of them bed bound. I made a slow and incremental recovery initially using a graded aerobic exercise program but whilst this helped get things back on track, it was only a beginning. After being introduced to kettlebells (and eventually being convinced to give them a go by my husband!) I started at just using a 4kg kettlebell following along to Lauren's DVD 's. I have come along way since incorporating kettlebells into my life. Due to my low mobility throughout my illness I still struggle with coordinating my strength, core and upper body strength and I also have some issues with my knees. This was something I discussed with Lauren, she suggested a few changes to my technique and to keep on with the substantial weight while squatting etc., something which I had always avoided. This advice has pushed me forward and by utilising the Be Slam Program I can now squat and single leg deadlift with a 20kg with no pain.

I have enjoyed this program immensely and the results I have seen are fantastic. I have gone from swinging a 12kg kettlebell to swinging a rather impressive 32kg happily! My whole body is stronger and more defined, particularly my arms and core.

6 weeks into the program I had completed several full push ups , something I have always struggled with immensely. I was swinging the 28kg by the tenth week. By the 12th week the 32kg was an easy swing and deadlift and I have mastered the Turkish Get Up with a 20kg! I feel incredible. I've experienced absolutely amazing results and surpassed every goal I envisaged!

The program has enabled me to move forward and focus on my strength gains whilst also taking my fitness levels to where I think they should be. The daily workouts were short enough to fit into my day and also challenging when I wanted them to be. This program was perfect for me whilst working full time and managing my energy levels. I feel so much stronger now and happy to know I can swing the same weight bell as my husband! A great workout program with fantastic results! All that is required is effort and determination!  Thank you Lauren"

Kimberley Whitworth   Wilmslow, UK


Here is another testimonial or progress report that came in from a distant student of mine that I gave a sneak peak of this to.  She is 3 weeks in to it so farL

I have been very fortunate to utilize Lauren's new Be SLAM program for the past 3 weeks.  In this short amount of time, my strength has increased significantly.  I started swinging 25 lbs, and I have quickly worked up to swinging 55 lbs!  I can also now do single leg deadlifts with 80 lbs.  I had never pushed myself to lift kettlebells this heavy before, and I have been thrilled with the results even this early on in the program.  I love how the plan is geared towards increasing strength in short, incredibly effective workouts.  The plan is easy to follow and allows for tracking and journaling your results which is motivating to see on paper.  Both the strength and conditioning components of the program allow for utilizing heavier weights for maximum results in a short time.  I am absolutely amazed at the body composition changes and the strength increases that have already been happening, and I cannot wait to see how my body will be responding by week 12.  Thank you again, Lauren!

Heather Steinert Milwaukee, WI.

Purchase your copy HERE 

Ask to join the new Be SLAM�  Facebook group here

Note: When you purchase the program on your confirmation page you will find a small button to download the program and receive your password.  Please look out for this button on your confirmation page after you order the program. Thank you!!

  If you miss the button and need assistance email sale@ontheedgefitnessstore.com and he will help you get your program during business hours.