Will kettlebells make women bulk up?

I get asked this question ALL THE TIME.

And, my answer is consistently, “only if you want them to.”

Kettlebells (affiliate link) are weight, and they add load, but that is it. KBs have no superpowers — so for women to bulk up using kettlebells, they have to work at it.

I talk here about how there are three different types of strength: strength for strength, strength for size, and strength for sport. And, you train each skill differently.

If you are like most of my clients, you are probably interested in strength for sport — which is the appropriate amount of strength to excel at whatever sports you are interested in. Your need for strength might be playing in a rec league, it  … read more

New Workshop Dates Added: How to Add Kettlebells to Your Daily Training

Jumpstart your 2010 training with some hands-on kettlebell instruction.

I’ve added another new sets of dates for my popular How To Add Kettlebells to Your Daily Training workshop.

Mondays, 7-8pm
January 18, January 25, & February 1

The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

Perfect — just what I was looking for
For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

Cost: $90 (payable in cash or check at  … read more

Also posted in Workshops & Classes

Reminder: Kettlebell How-To Workshop

If you haven’t already signed up, there are just a few spots left in each of my upcoming kettlebell how-to classes (3 Saturdays starting Sept 26, or 3 Mondays starting Sept 28).

This class is for you if you are relatively new to kettlebells and want to learn how to effectively and safely learn how to use them at home (particularly as these Seattle days get shorter). Cancel your gym membership and train in your own home rather than heading out in to the Seattle cold, grey mist this winter. Whether you have 5, 15, or 40 minutes — I’ll provide you with a training program that will fit.

Over the three weeks you’ll learn 15 drills, with lots of repetition and  … read more

Also posted in Workshops & Classes

Move It Monday – Move

Fundamentals Move It Monday Tip

Today: Grab a piece of a paper (real or virtual, I don’t care) and make a list of 5 movement-based activities that you find fun. If you are struggling for ideas, I’ve listed some below.

The Rest of the Week: Pick one activity from the list and do it for JUST 5 MINUTES. It can be the same activity every day — just get out and MOVE.

Also posted in Move It Monday, Wellness & Fitness

New Workshop Dates: How To Add Kettlebells to Your Daily Training

I’ve added two new sets of dates for my popular How To Add Kettlebells to Your Daily Training workshop.

Mondays, 7-8pm

September 28, October 5, & October 12

Saturdays, 10-11am

September 26, October 3, & October 10

The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

Perfect — just what I was looking for
For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

Cost: $90 (payable in cash or check at the  … read more

Also posted in Workshops & Classes

Workshop: Kettlebells 101

If you are reading this, odds are you already know something about kettlebells, but maybe not. I’ve put together a workshop to clear up some of the mystery. Want to know if they are for you? This is the workshop to come to and find out.

A combination of demo, follow-along, and Q&A, this 90-minute workshop is designed for those brand new to kettlebells that want to learn what kettlebells are all about.

I’ll answer these questions and more:

What are they and where did they come from?
How can they possibly work for strength and cardio?
How does they compare to barbell/dumbbell for strength and a treadmill for cardio?
How often should I train with them?
What are some of the  … read more

Also posted in Workshops & Classes

New Web Site Look

Late, late, late Wednesday night we relaunched my web site with a brand new look. And I’m thrilled!

In case you are wondering, Fundamentals is my company name, and much of my approach to life — many times it’s about getting down to the basics, and I needed that component represented in my Move Well, Be Fit, Have Fun brand.

The redesign gave me a chance to make my site reflect how I work with my clients and run my classes — I very much consider myself a teacher and a resource. The quote that kicks off my Approach page is, “They call it coaching but it is teaching. You do not just tell them…you show them the reasons.” by Vince Lombardi.  … read more

Also posted in Goals, Nutrition, Success Stories, Wellness & Fitness, Z-Health & the Nervous System

Workshop: How to Add Kettlebells to your Daily Training

The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

Perfect — just what I was looking for
For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

3 Hours…
15 Drills…
Unlimited Possibilities

As a kettlebell instructor, I frequently get asked this question: “How do I train with Kettlebells on my own?” This class answers that question!

Over the course of 3 weeks you will:

Learn 15 kettlebell drills designed to challenge  … read more

Also posted in Workshops & Classes

Shoes for Kettlebells

Since I’ve been teaching a lot of introductory kettlebell classes recently, I’ve been asked a lot of questions about what are the best kinds of shoes for kettlebells.

My answer is, none. Or, if you insist on wearing shoes, then I want you to wear something with a super-flexible sole. The feet are made up of tons of joints and receptors for a reason, to be in contact with the ground to help with stabilization and force transmission. Putting shoes on them for something as demanding as kettlebells does you a disservice.

Here is a great article by mc Schraefel about the biomechanical and neurological reasons why you should go barefoot: Kick off your Shoes, free your feet, show your nervous  … read more

Also posted in Z-Health & the Nervous System

June Workshop: How to Add Kettlebells to your Daily Training

3 Hours…
15 Drills…
Unlimited Possibilities

As a kettlebell instructor, I frequently get asked this question: “How do I train with Kettlebells on my own?”

This class answers that question!

Over the course of 3 weeks you will:

Learn 15 kettlebell drills designed to challenge all parts of your body
Practice drills and combinations, learning the correct form to prevent injury
Get a list of local kettlebell resources, including gyms that have kettlebells and where to purchase them for use at home
Obtain suggestions and routines for how to incorporate kettlebells in to your training program
Receive personalized coaching to ensure the routine you create is the right one for you

Cost $90.

This is a three-week class:
June 8, 7-8pm
June 15, 7-8pm
June 22, 7-8pm

Class is at Outrageously Fit in Ballard.

Reviews from Previous  … read more

Also posted in Workshops & Classes