SHORT AND SWEET: 4 NEW 6-MINUTE WORKOUTS FOR BUSY PEOPLE - by Lauren Brooks

Did you know workouts lasting under six minutes can benefit you in more ways than one? Many of you may already know how fabulous snagging a short session can be for not only your mind, but also for the physical body.

If you are bogged down at work all day with hardly a moment to breathe, then having the opportunity to sneak away for six minutes is much more likely than finding an hour or two.

What the Research Says

Research has found that just a few short sessions throughout the day can improve overall stress, blood pressure, and weight control. Shorter intense training sessions can be even more effective in boosting your metabolism than a long drawn-out session. And this research doesn�t just stop at adults. One study in PLos One showed that exercise sessions of as little as five minutes improved adolescents and children's overall health. Pretty amazing, don�t you think?

KEEP READING AND watch the 4 FREE 6 minutes WORKOUT VIDEOS I made just for BREAKING MUSCLE right here

Todays Workout - Swing Baby, Swing

20 Sandbag Swings (or use a Kettlebell if you have one)
10 Sandbag Push Press or Push Jerks

Repeat for a total of 10 rounds as fast as possible.

Record your time.

Train hard!

Quadruped Rock - Perfect exercise to activate your Abs

Quadruped Rock - Ab Exercise

by Lauren Brooks

My new favorite ab exercise

Here is an exercise that completely fires up your abs and quadriceps. I was crawling around in my backyard one day and paused for a brief moment to begin rocking. I began rocking back and forth. I tucked my pelvis towards my rib cage to see how my abs would feel as I was hovering in the crawl position. Quads were already on fire. Now my pelvic floor muscles along with my Rectus and Transverse abdominus began to shake. As a woman who�s experienced a couple C-sections and helps others with core dysfunction, I�m always looking for great ways to fire up the deep core muscles. I loved it so much I called it the Quad Rock. I now use the Quad Rock with my students as part of a warm up or followed by a few strength exercises within a set. They claim this is one of the exercises they feel their abs and quads the most. It's also been quite cool because no one feels any lower back pain.  I made a quick video under 2 minutes that will show you how. Let me know how y'all feel after giving this a whirl.

How To Do The Amazing Quad Rock:

1. Get on the ground barefoot in the quadruped position. 
2. Lift your knees off the ground as if you�re going to crawl. Make sure your toes are tucked under and pushing in to the floor.
3. Push the ground away from you and allow your hips and knees to hinge back on to your heels. 
4. Rock back and forth several times to feel the gentle rocking motion on your body and vestibular system. 
5. Pause at the top of the quadruped position and tuck your pelvis towards your chest. (For a more intense ab exercise hold this position for 3-5 seconds before rocking back on to your heels. 
6. Repeat this rocking pattern for a 10-15 reps. 

New Book Release! Sandbag Fitness: Lean & Strong

I'm proud to announce the pre-order release of my new book Sandbag Fitness: Lean & Strong!

I'm so excited about this book as it's the first time I've written on the subject of sandbag training for looking great and not just improving functional performance.

While it's on pre-order you'll receive a discount for purchases. As always, I couldn't do what I do without your support so it would mean the world to me if you take a look at it. Click here to learn more about Sandbag Fitness: Lean & Strong.

Thoughts on the Strength Matters Swing Test

I've had many inquiries about different kettlebell certifications and testing protocols. Through out the years the certification standards have changed. Sometimes the changes are minor such as adding a high bridge to the Turkish Get Up and then deciding to do away with it.  Other changes have been a bit more drastic such as testing a specific rep range of snatches the first day, without a time limit, a one hand switch rule versus testing the last day of the grueling 3 day weekend, with a requirement of getting 100 snatches in under 5 minutes. Preparing people for both RKC (Russian Kettlebell Challenge) and SFG (StrongFirst) certifications for the last 10 years has been rewarding and I will continue to help people do this. Training program development continues to adjust accordingly to the ever evolving changes with each certification.

RKC and SFG certifications are generally known for the snatch test. The new Kettlebell certification being created by Strength Matters has decided to have a different type of test. Instead of testing 100 snatches in under 5 minutes, the test will be 200 swings with a set pace in 10 minutes. As a versatile coach it's my duty to not only test this out myself but see if I can pass the standard test.

My first reaction to learning about Strength Matters requiring a 10 minute swing test was an intrigued and unsure feeling. The structure of my classes, privates, and my own training hardly required long cycles of any one movement. In fact we would practice 8-10 reps of fairly heavy swings or 10 swings per arm within shorter time frames. Nevertheless, it was time I put myself to the test to see what I needed to do to prepare. The new Strength Matters certification standards needed to be tested.

On Sunday morning I decided to give Strength Matters swing test a solid run through. I haven't formally trained for this at all. I set my gym boss to beep every 30 seconds for 20 rounds. 10 swings to sternum height using 1 arm per 30 seconds of work is the requirement for a counted rep.

Throughout the test I ended up completing 10 swings in just under 20 seconds with 10 seconds to spare. During this "break" I set the bell down and was forced to relax as much as possible. Unintentionally this test ended up being similar to the popular Tabata protocol, 20 seconds of work 10 seconds of rest, which is used very much in my training.

To be completely honest, the first 6 minutes of the test felt relatively easy. As the time passed around minute 7 I noticed my deep  Transverse Abdominus muscles and lower back beginning to fatigue. The bell was still achieving the height desired and my form was still crisp, yet this was the first time I felt this deep fatigue feeling, which may have been lessened if I wasn't restricted from swinging bells for  the last several months.  By the 19th and 20th round of 10 swings I was happy for it to be over and felt accomplished.

My final thoughts regarding the swing test. The Strength Matters swing test was a very doable test. This test requires more endurance, patience, and stamina than other tests I've taken in the past. My hands felt great afterwards with no rips, tears, or bumps. More people are able to perform swings, which makes this test much more accessible, however with high reps using the same repetitive movement it needs building up to. It does require more mental stamina, full body endurance, usage of relaxation drills, and strong functioning ab muscles, and back muscles to get use to the final duration. My only critique would be to allow the kettlebell to be set down after 10 successful swings with 2 hands, especially when working in a fatigued state. Like any test, you need to train for this.

Would love to hear your thoughts.

Six Years ago today

Six years ago I was blessed with my second baby girl.  She didn't make her way in to this world easily, despite how great my pregnancy was. (Birth story here) My life has not been the same since, as most parents can imagine. I truly didn't realized after being head over heels in love with my first child, that feeling the same about my second was possible. She has definitely proved me wrong. The connection I have with both of my girls are so different, yet very strong on many levels. The individuality of character they both portray astounds me.

       

Happy 6th Birthday to my precious Chloe. Chloe has learned to read this year in her Kindergarten class and is very motivated to read every book she has to me.  She has learned to use her scooter this year, earned her yellow belt in karate, and enjoys performing with singing and dancing routines with her sisters.

Chloe 6 weeks old with
her 2  yr old sister

Chloe is a witty, sweet, funny, curious, and has a way with animals equivalent to the dog whisperer. She loves her sisters more than anyone could measure and enjoys acting crazy with them. When I pick her up from school she literally jumps up and down several times, while telling me what a great day she had. She is always smiling and laughing.  I love you so much Chloe bear. You are the light of my life.

Chloe's sisters adore her. Playing the bath is just not the same without her. 

Chloe being silly with her sisters

Chloe has been exercising using kettlebells since before she was born. She is an official Baby Bell.  :) She likes to surprise me by showing me what she can do.  She know very well this is how her mom got back in shape quickly after the C-sections. "Look mommy, am I doing it?" she asked. 

Look at me mommy

 Every day is a gift with these kids. I never take a single moment I have with them for granted.  It truly takes a village to help nourish and encourage the inner gifts each child has. The support system of family, friends, and teachers are phenomenal. It's not about WHAT you have in life, it's about WHO you have surrounding you. 

Rushing Results Leads to Failure

Several years ago someone told me about the show the Biggest Loser.  Reluctantly I turned on the TV, since I don't really watch TV, and began watching the show in the middle of the season. The name of the show bothered me right away, but like most of America, I became intrigued.  The title of the show bothered me tremendously.  I interpreted "The Biggest Loser" as them referring to the contestants as big losers. 

Tuning in to the middle of the season, the show would consist of displaying videos/ photos of how they looked at their heaviest, side by side with how they currently looked from all their "hard" work.  There would be long winded workouts with yelling, screaming, passing out, and emotional breakdowns. The inspiring weight loss images along with the confidence level was displayed very well.  I was pleased to see how happy these contestants looked. They showed them crying for joy on how they're getting their life back with all the hard work and "healthy" eating.  They seemed extremely proud.  For a quick moment I felt inspired and could see how America was eating this up alive.

My Honest Take after the moment wore off - The workout methods and intensity levels were so over the top I eventually had to turn the show off. Even the form and technique was hard to see, especially when they began to introduce some of my favorite kettlebell exercises. This training style and intensity was clearly done for Hollywood only.  To a trained person you can tell it was dangerous and only done to get high ratings for the show. The doctors on this show truly should be ashamed of themselves for backing up this type of physical and mental torture. No human can sustain this type of intense starvation and excessive dangerous way of training over time. Even the winners would eventually gain most of the weight back. What is this show accomplishing? It's portraying an unrealistic over the top way to lose weight and get "healthy". The truth is none of them actually were healthy.  It's showing the ALL or NOTHING approach. An approach that is very bipolar.

Check out what some of the contestants from the Biggest Loser have finally had the courage to reveal about the show.

The brutal secrets behind �The Biggest Loser�

�We�re all fat again': More �Biggest Loser� contestants reveal secrets

My point for sharing these extreme examples is to drive home that there is a high price to pay for rushing results.  If it looks or sounds too good to be true, it usually is. Calorie restriction, rigid eating structures, obsessive amounts of exercise can only take one so far.  I don't deny that one can lose tons of weight with any type of restrictive eating. Isn't the point to find a lifestyle change that people can stick to for the rest of your life? Short term solutions never work. It baffles me how people can keep falling for the dangling carrot trick. It's easy in todays fitness industry with many personal trainers creating this gimmick products promising fat loss and incredible amounts of gains in just a short amount of time. Long term real results that actually stick only happen when habits are changed over time. It's not easy to sell long term longevity training to a society craving results the next day. Hopefully more and more people will understand the value of training for longevity.

The art of patience and practice are very important to learn or improve upon. If people don't have either they will have a very rough time getting to their goal, nor be able to remain on track. Training and nutrition lifestyle changes take time. Depending on where one is starting from, small changes will always be their best bet.  My final point - Build up slowly. Get the "no pain no gain" myth out of your head.  Welcome the new lifestyle, yet be kind to yourself. Enjoy life and you will see the results happen over time.