Saturday, March 5, 2016
Thursday, March 3, 2016
21 Day Get Up Challenge - New Challenge
Due to popular demand and great success with the last two challenges, I present to you our 3rd challenge. If you are interested in checking out any of our other popular challenges visit the Lauren Brooks Challenge tab to view all of our free challenges.
Get Up Video Play List will also teach you the proper steps on achieving a solid and SAFE Get Up
Get Up Styles and Variations to choose from that work best for YOUR LEVEL AND BODY TYPE
Get Up Styles and Variations to choose from that work best for YOUR LEVEL AND BODY TYPE
Get Up to the Tall Sit (recommended for beginners)
Full Get Up (Traditional Turkish Get Up)
Part 1 - 4
Get Up for "Shoulder/Thoracic Mobility Restrictions"
Modified Get Up (great for sensitive knees)
Hashtag #GetUpFor21days so we can find you every time you share with us that you did your Get Ups. Post descriptions, photos, and/or videos!
You can also ask to join our free Lauren Brooks Fitness Challenge group right here where we have 400+ people doing the challenges with you!
Sunday, February 21, 2016
Todays Workout - Lug
100m Sandbag Load Carry
10 Sandbag Bear Hug Squats
10 Sandbag Thrusters
10 Sandbag High Pulls
Repeat for a total of 10 rounds.
Record your time.
Train hard!
10 Sandbag Bear Hug Squats
10 Sandbag Thrusters
10 Sandbag High Pulls
Repeat for a total of 10 rounds.
Record your time.
Train hard!
Thursday, February 11, 2016
It Matters Where You Are NOW!
Have you ever reminisced about how you use to be? Maybe how skinny you looked or athletic you were in your 20's? I can't tell you how many times I've had a student come to me and say "I use to be in such great shape...." or "I use to be so strong..." Here is the problem with holding on to these "use to be" feelings. They are gone and don't exist anymore. In fact this mentality could be holding you back. Your body and mind is completely different today. Things change and the workout along with the eating patterns which may have worked for you in the past, most likely won't have the same effect now. If you hold on to the "how you once were" mentality then it's very hard to move forward and grow.
They key of knowing where to go and how to get better, is to know where you are NOW! Never jump in to something thinking you are the same person from the past or assuming you are some where that you may not be. Have I lost you? Am I making any sense? Are you checking in with yourself to find out where you are starting from? Every day is a new day which gives you an opportunity to grow. If you're not sure how to check yourself then reach out to a professional for help in this department. This is for anything! Whether it be mental health, fitness, nutrition, skill learning or internal health, your body changes and so do you!
Speaking of reminiscing, today marks the one year anniversary of resigning from SFG Senior position from StrongFirst. It's been one helluva ride since! I do miss the old days sweating and learning along side with the best of them. Many since then have also moved on and luckily we still keep in touch! I still get to enjoy working with students all over the world to help them pass their certification whether it be SFG, RKC, or SMK along with any other fitness goals they're striving for thanks to distant coaching. I realized it's important to evaluate your life and make sure wherever you are is still working for you. If not, make it better, fix it or move on!
Deep breaths! Now for the fun light stuff! Valentine's Day is coming up and we thought it would be a good idea to give you 40% off on any of our follow along Kettlebell Workout DVD and Streaming Videos. Just enter the code: valentine today and it will work for the next few days. It's that simple!
Final thoughts: Always check yourself with the basic fundamentals before adding complex movements. Be smart! Use good judgement! Most of all HAVE FUN!
XOXO,
Huge Valentine's Day 40% off sale starts NOW!!
CODE: valentine
Works for all of our DVD's and our Streaming Workout Videos.
HAPPY VALENTINE'S DAY!!!
Thursday, January 28, 2016
Single Leg Deadlift Challenge - Deadlifts for 28 Days
Single Leg Deadlift Challenge
or
Deadlifts for 28 days (recommended for Beginners)
Directions: Choose a safe weight to begin your challenge with. Suggested reps indicated are for EACH SIDE** ONLY if performing Single Leg Deadlifts.
Example: Day 1: 5 reps for 2 sets. Day 2: 5 reps per leg for 3 sets. Add weight each week if you�re ready.
LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program. You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder.
LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program. You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder.
Safety: Break the reps up in to multiple sets to feel fresh. Never go to failure!
YES! THERE WILL BE A WINNER FOR UP TO $500 OF LAUREN BROOKS'S PRODUCTS JUST LIKE THE SQUAT CHALLENGE. CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials
I'm also doing a HUGE GIVEAWAY for one of the lucky participants in the deadlift challenge. In order for us to know you're participating and see you actively doing the challenge here are ways to WIN!
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #deadliftsfor28days and #laurenbrooksfitness so we can find you .
3. Tell us when you do your single leg deadlifts or deadlifts on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
Week 1 - starting weight
Day 1: 10
Day 2: 15
Day 3: Rest
Day 4: 20
Day 5: 25
Day 6: Ladder day 5/4/3/2
Day 7: Rest
Week 2 - add weight
Day 8: 10
Day 9: 15
Day 10: Rest
Day 11: 20
Day 12: 25
Day 13 Ladder day 5/4/3/2
Day 14: Rest
Week 3 - add weight
Day 15: 10
Day 16: 15
Day 17: Rest
Day 18: 20
Day 19: 25
Day 20: Ladder Day 5/4/3/2
Day 21: Rest
Week 4 - add weight
Day 22: 10
Day 23 15
Day 24 Rest
Day 25 20
Day 26 25
Day 27: Rest
Day 28: Graduation Ladder 4/3/2 - test your strength - Use heavier bells as you lower your reps!!!
YES! THERE WILL BE A WINNER FOR UP TO $500 OF LAUREN BROOKS'S PRODUCTS JUST LIKE THE SQUAT CHALLENGE. CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials
I'm also doing a HUGE GIVEAWAY for one of the lucky participants in the deadlift challenge. In order for us to know you're participating and see you actively doing the challenge here are ways to WIN!
Winner of the challenge will get $500 worth of Lauren Brooks fitness products and programs!!!! Who's in???
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #deadliftsfor28days and #laurenbrooksfitness so we can find you .
3. Tell us when you do your single leg deadlifts or deadlifts on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
ONE LUCKY WINNER will WIN $500 worth of Lauren Brooks fitness products and programs!
SINGLE LEG DEADLIFT VARIATIONS
PREREQUISITE AND WARNING: You must be able to do a traditional weighted deadlift before moving to one leg. Do not attempt Single-Leg Deadlifts with load until you�ve mastered the movement without weights. Practice the Single-Leg Deadlift
movement pattern prior to adding load. This is not an explosive movement. Rushing this exercise will only cause you to lose balance and injure yourself. View video below for proper instruction. Always check with your doctor before starting any exercise program.
PHOTOS below are from The Kettlebell For Women book. � Rapt Productions/from Kettlebells for Women (Ulysses Press)
CHOOSE AN OPTION FOR YOUR CHALLENGE - try them and go with the one that feels the BEST on your body for the first week.
Weight on the outside of the working leg
"Unilateral Single Leg Deadlift"
Weight placed on the inside of the working leg
"Contralateral Single Leg Deadlift"
Weight placed in the front of the working leg
note: my least favorite
"Front Single Leg Deadlifts"
Even weights placed on both sides - my personal favorite
"Double Single Leg Deadlifts"
Modified Single Leg Deadlift - back leg is your kickstand.
DEADLIFT AND SINGLE LEG DEADLIFT VIDEO TUTORIALS BELOW
DEADLIFT
SINGLE LEG DEADLIFT
MODIFIED SINGLE LEG DEADLIFT
NEED ACCOUNTABILITY AND ENJOY GROUP INTERACTION?
JOIN HUNDREDS OF PEOPLE, MAKE CONNECTIONS, AND SHARE YOUR PROGRESS WITH THE WORLD! Hundreds of awesome people just like you are participating in these challenges. Sharing your sessions with us along with your experiences is paramount for your growth as well as everyone else's growth. You have people that are waiting to support you. Share with your friends and family to inspire them. Get them excited about fitness! We can track your progress all over with these hashtags. Feel free to tag me if you want me to see what you're doing.
If you want to be a part of our free Lauren Brooks Fitness Challenge Facebook group you can join here. This is where many people share with one another what they're doing with the challenge. Team up with someone. Make a friend and get in on this together!
#deadliftsfor28day #laurenbrooksfitness
#laurenbrooksfitnesschallenge
Sign up for our newsletter to get a free gift in our featured workout section which includes Workout 1 from our most popular Shut Up and Train video, top notch workout informationand nutrition information.
Join us on Facebook
Saturday, January 23, 2016
Wednesday, December 30, 2015
21 Day Squat Challenge - #21DaysOfSquats
Why Squat? Squats are one of the most beneficial exercises to practice. I could sit here and tell you how squatting makes you stronger, more conditioned, firms your legs and butt, improves digestion but I'm sure you know the endless amount of benefits when doing them properly. So let's just get to squatting! Beginners are welcomed! Join our Challenge Today!
What did you like about the squat challenge?
Probably THE single best experience I've ever had in my "fitness" life. Have always been a "loner" - no gym, no "workout buddies" - simply going out to my shed or working out in my little computer room. I HAVE to stay fit because I'm a full-time, 2nd shift blue-collar worker in a manual-labor-intensive job, with no "retirement" in the cards. But I was flagging - workouts were becoming infrequent and stale. Little mind-game things were messing with me, too: "What's the point? Nobody CARES whether you workout or not - everyone thinks you're a foolish idiot for even TRYING at your age!" (I'm 64).
But something about Lauren's Squat Challenge called to me and I started it - and once I DID start it, I was hooked. Here were people who had the same mindset I did when I first started - they were happy, THRILLED to take this on. Their enthusiasm and energy were contagious. And THAT'S what kept me here and in the game - the people. I could relate to just about everything they had to say - recognize every level they were at - had been there at some point in my own experience. Decided from the very first day on the FB Group that I was NEVER going to stint them on encouragement and praise, because it's in damned short supply out here in the real world, no matter how much it's desperately needed and deserved. In the course of doing that, I'd find MYSELF becoming excited about the whole "fitness" thing again - ten short minutes of reading/responding to posts would have ME ready to jump up and start doing squats!
Can you imagine? The sharing of little "life moments", the faltering and the set-backs due to illness or injury, the humor, the camaraderie - I had fallen into the single best group of human beings I had ever "met". Every single one striving - daily! - to improve their strength, their health and, collaterally, the lives of themselves and their family. The sheer positive energy of it was incredible - my strength was their strength and vice-versa (the way it SHOULD be in RL). I did my level best to bring everyone out in the open, to have them come out into the light so that they could SHINE, as they rightfully should. I have never been prouder or more happy to have been associated with ANY group of people in my life - and I'm looking forward to whatever OTHER "Challenges" are in store. The timing and load increments were perfect for this - everyone got to start out with what they were comfortable with and progress to what they wanted to - many surprised themselves and what a joy to behold THAT was. The "Ah-ha!" moments when many discovered hitherto unknown strength that hadn't been there before.
Does it GET any better than that? I think not. EVERYONE pitched in and urged each other on - paid TRUE compliments where they were deserved, helped and gave guidance when needed or just simply let someone know they were rooting for them when they were down (and God Bless every single one of you who did so, because I'm sure it meant the world to the recipients - and me).
Never hide your light under the bushel, people. Your progress is thrilling to everyone when you're making progress, whether it be with 5KG or 50! It's NOT the weight, or the amount of sets it takes to do the reps - it's YOU. In there slugging away consistently. We ALL glory in your journey and your progress, so never hide it because you think it doesn't measure up. It DOES. Thank you for this Lauren Brooks. A LOT of us really needed this - on many levels. And thank you AGAIN for doing the work WITH us (many of the online "guru's" DON'T). I respect that. Waiting for that next "Challenge". Hope I didn't bore anyone to death. Steven Peter Yevchak Sr.
DOUBLE KETTLEBELL FRONT SQUATS
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #21daysofsquats and #laurenbrooksfitness so we can find you .
3. Tell us when you do your squats on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
#21daysofsquats #laurenbrooksfitness #laurenbrooksfitnesschallenge #shutupandtrain
What did you like about the squat challenge?
Probably THE single best experience I've ever had in my "fitness" life. Have always been a "loner" - no gym, no "workout buddies" - simply going out to my shed or working out in my little computer room. I HAVE to stay fit because I'm a full-time, 2nd shift blue-collar worker in a manual-labor-intensive job, with no "retirement" in the cards. But I was flagging - workouts were becoming infrequent and stale. Little mind-game things were messing with me, too: "What's the point? Nobody CARES whether you workout or not - everyone thinks you're a foolish idiot for even TRYING at your age!" (I'm 64).
But something about Lauren's Squat Challenge called to me and I started it - and once I DID start it, I was hooked. Here were people who had the same mindset I did when I first started - they were happy, THRILLED to take this on. Their enthusiasm and energy were contagious. And THAT'S what kept me here and in the game - the people. I could relate to just about everything they had to say - recognize every level they were at - had been there at some point in my own experience. Decided from the very first day on the FB Group that I was NEVER going to stint them on encouragement and praise, because it's in damned short supply out here in the real world, no matter how much it's desperately needed and deserved. In the course of doing that, I'd find MYSELF becoming excited about the whole "fitness" thing again - ten short minutes of reading/responding to posts would have ME ready to jump up and start doing squats!
Can you imagine? The sharing of little "life moments", the faltering and the set-backs due to illness or injury, the humor, the camaraderie - I had fallen into the single best group of human beings I had ever "met". Every single one striving - daily! - to improve their strength, their health and, collaterally, the lives of themselves and their family. The sheer positive energy of it was incredible - my strength was their strength and vice-versa (the way it SHOULD be in RL). I did my level best to bring everyone out in the open, to have them come out into the light so that they could SHINE, as they rightfully should. I have never been prouder or more happy to have been associated with ANY group of people in my life - and I'm looking forward to whatever OTHER "Challenges" are in store. The timing and load increments were perfect for this - everyone got to start out with what they were comfortable with and progress to what they wanted to - many surprised themselves and what a joy to behold THAT was. The "Ah-ha!" moments when many discovered hitherto unknown strength that hadn't been there before.
Does it GET any better than that? I think not. EVERYONE pitched in and urged each other on - paid TRUE compliments where they were deserved, helped and gave guidance when needed or just simply let someone know they were rooting for them when they were down (and God Bless every single one of you who did so, because I'm sure it meant the world to the recipients - and me).
Never hide your light under the bushel, people. Your progress is thrilling to everyone when you're making progress, whether it be with 5KG or 50! It's NOT the weight, or the amount of sets it takes to do the reps - it's YOU. In there slugging away consistently. We ALL glory in your journey and your progress, so never hide it because you think it doesn't measure up. It DOES. Thank you for this Lauren Brooks. A LOT of us really needed this - on many levels. And thank you AGAIN for doing the work WITH us (many of the online "guru's" DON'T). I respect that. Waiting for that next "Challenge". Hope I didn't bore anyone to death. Steven Peter Yevchak Sr.
Directions: Each week pick a weight and stick with it. Beginners start with no weight. Example: Week 1: Bodyweight only, Week 2: 18lbs Week 3: 26lbs
Note: you may break up the reps into as many sets as you want. Example. 4 sets of 5 reps. 2 sets of 10 reps. Share your journey and share your results!
You can pick which kind of squats you'd like to start the challenge with:
Body Weight Squats
Goblet Squats
YOU CHOOSE!!
If you're not sure how to properly perform a squat please view any of these video below.
COMMON MISTAKES
LET'S SQUAT - Bodyweight or Kettlebell Goblet Squats
DOUBLE KETTLEBELL FRONT SQUATS
My Personal Results With The Squat Challenge
I started the Challenge with a 44lb kettlebell. It felt challenging. The last day I tested (3 weeks later)
How do you hoist a heavy kettlebell up to do a Kettlebell Front Squat?
Getting the Bell in Position
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #21daysofsquats and #laurenbrooksfitness so we can find you .
3. Tell us when you do your squats on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
SAMPLE DAY OF THE SQUAT CHALLENGE
Another Sample here
Another Sample here
Sign up for our newsletter to get a free gift in our featured workout section which includes follow long kettlebell workouts from Lauren's Playground and some of her top selling Kettlebell DVD's.
SEE WHAT PEOPLE ARE
SAYING ABOUT THE SQUAT CHALLENGE
Read the comments below.
SEE WHAT PEOPLE ARE
SAYING ABOUT THE SQUAT CHALLENGE
Read the comments below.
#21daysofsquats #laurenbrooksfitness #laurenbrooksfitnesschallenge #shutupandtrain
Subscribe to:
Posts (Atom)