32kg Kettlebell Snatches

I love accepting new challenges, it keeps my training interesting and gives me something to strive for.

Lately, at the gym I’ve been fortunate enough to work with a group of girls who are really interested in strength training, and I have seen them make amazing progress.

It isn’t just gifted to them, they work really hard for it.

They know they work hard.

They also suffer some disappointment and frustration, as we all have.

It’s almost self reflective to watch them train each week, to see how excited they get with their progress. To see how encouraging and supportive they are of each other. To see the frustration from a bad lift.

I’ve been through all of it, just as they are going through it.

They’ve become an inspiration to me. Each day I work with them, I want to train with them. As much as I enjoy being their coach, I also appreciate their efforts and want them to see me succeed and even fail.

So I set up some challenges to conquer myself. With their support and drive, I know I’ll succeed.

So for now my goal is 20/20 kettlebell snatches with the 32kg.

Lofty…Perhaps.

Attainable…No Doubt.

December’s Workout

Last month I started posting one full body conditioning workout a month for you to try. Each time I will chose a different piece of equipment to use, knowing that not everyone has access to all the pieces of equipment I might, and some of you may have greater access.

This month’s workout uses dumbbells and is a 4 minute full body workout, that should be completed for 3-5 rounds depending on your skill level and ability to endure high intensity workouts.

Each round is 30 seconds of

Dumbbell Thrusters Right
Dumbbell Thrusters Left
Dumbbell High Pulls Right
Dumbbell High Pulls Left
Dumbbell Push Presses Right
Dumbbell Push Presses Left
Dumbbell Renegade Rows Left/Right Alternating Sides

Each round is 4 minutes long, take 1 minute rest between rounds. Try to complete a total of 3-5 rounds. If you are able to do 5 rounds without much exhaustion increase the amount of weight you are using.

Let me know how it goes in the comments section below.

The Female Body Breakthrough

We all have role models that we look to for advice and guidance.

Most of us have several role models, and each one provides a different level of guidance as well as having a focus in different areas.

Rachel Cosgrove fits into this role for me in relation to fitness and women’s strength and conditioning.

Her new book, The Female Body Breakthrough, launches for the first time on Amazon today, and I have to say this is on the best investments based around real-life scenarios and case studies on how strength training for women is ideal for the perfect fitness solution.

You can order the The Female Body Breakthrough here.

If you order the book today Rachel is also giving away a bunch of free bonuses that you will find very beneficial to your training.

You will get a poster with The Fit Female Credo mailed to you along with Video Coaching with Rachel Cosgrove to get you started on your journey and after buying the book on the 12th Rachel will share her #1 Secret to get you started along with 5 Fitness, Nutrition and Mindset related E-books to give you even more support on your journey.

Here’s some of what you’ll find in the book itself.

Chapter 1 lays out The Fit Female Credo which is a summary of what is to come in the book. The Fit Female Credo is the rules to live by to become a Fit Female.
The Fit Female Credo
1. Act as if you are a fit female.
2. Get out of your comfort zone.
3. Fuel your body to be Fabulous!
4. Train Hard or Go Home.
5. Get hooked on feeling fit, not a number on the scale.
6. Be an early riser.
7. Make Rest, Relaxation & Regeration a priority.
8. Obstacles will arise- anticipate them!
9. Keep a journal or a blog.
10. Eliminate the negative people known as crabs and surround yourself with positive people.
11. Think about your thoughts.
12. Attitude is Everything.
13. Manage your stress.
14. Put an end to body bashing and instead celebrate your strengths.
15. Don’t rely on will power. Have strategies.
16. Stop rationalizing and making excuses.
This book will inspire you, motivate you and give you real world tools to start using immediately to change your body or to change the body of someone you share it with. If you are in the fitness industry working as a trainer with females I can save you 15 years of research to figure out what works. With this book you’ll have tools you can use to get your female clients looking and feeling the way they want to feel.

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The Female Body Breakthrough