Lauren's Blog

Kettlebells For Women: Workouts For Your STRONG, SCULPTED & SEXY Body

2012-01-22T16:25:00.000-08:00

That's right ladies! Strong, Sculpted & Sexy is just what will happen when using kettlebells the right way with a properly designed program. This book will guide, teach, and show you how, when, and why we use kettlebells. It will also explain why most females do not need to be using tiny, fluffy weights. Women are astounding themselves on a daily basis with the strength and conditioning they are developing from the proper exercises designed in a safe program. My clients, friends, colleagues are over the moon with the results.

At the present moment I have never had any cosmetic surgery. I'm not saying there is anything wrong with it and that's a personal choice that is none of my business. But I don't want to give people a false sense of reality so I have accepted my flaws. It's more real when you are trying to aspire to a real person with natural imperfections. This is not a fake photo of a young girl who has had plastic surgery from head to toe and has never gone through the struggles of pregnancy and C-sections. This is a photo from a working woman in her early 30's with a husband, 2 small children and a business to take care of. This is a photo of a woman who eats healthy, enjoys a treat from time to time, and doesn't spend more than an average of 20 minutes a day "exercising". This is a photo of a woman who doesn't do any traditional cardio. That's right I don't have time nor enjoy doing it on a regular basis. Implementing effective workouts, focusing on primary movements patterns with sufficient load, and mixing it up with quick interval training is what makes it possible for me to have a balanced life without having to live inside a gym. Actually I don't even remember the last time I stepped inside a gym.

The reasons I mentioned above are why kettlebells are sweeping across the world and becoming one of the most popular tools to add to any persons workout regimen. As long as we continue to respect our bodies and learn the proper technique from a skilled and reputable teacher, then this form of exercise will continue to sky rocket with popularity. The most incredible transformations have been seen with people switching to real life workouts that don't require a gym. I have received thousands of emails from all types of people including women, men, athletes, new moms, executive workers, sedentary individuals, teenagers, and fitness enthusiasts boasting about the life changes that kettlebells brought them.

THIS BOOK INCLUDES

The Ultimate Strong, Sexy and Sculpted 12 Week Kettlebell Program

Level One: Kettlebell Foundation and Fat Loss (Month 1,Weeks 1-4)

Level Two: Strength and Fat-Burning (Month 2, Weeks 5-8)

Level Three: Powerhouse Strength and Conditioning (Month 3, Weeks 9-12)

15 Workouts in this program filled with beginner, intermediate, and advanced options

- 3 Bonus Mini Metabolic Booster Workout

Charts to tell you exactly which workouts to do and when.

3 Different Warm-ups for each Level.

Over 100 Exercises

Clear step by step instruction with over 300 pictures

Kettlebell Exercises for ALL levels

Body Weight progressions for beginners

Dynamic Warm up exercises

Joint Mobility and Cool Down exercises

Nutrition For Optimal Health and Fat Loss

Let me just clarify that this is a kettlebell book and not a nutrition book. However, I found it essential to include at least a small portion of nutrition for optimal health and fat loss. In this section I don't beat around the bush and bore you with what a macronutrient is and how many calories is in a pound of fat. If you want to know those details you can google it or pick up a conventional nutrition book that tells you how to eat by the so called healthy food guide pyramid. I tell you a clear, simple approach to food. I tell you why you can exercise until you are blue in the face and not lose a single pound. There is nothing magical or complicated with the tips that I provide. You will find a sample meal plan for omnivores and strict vegetarians.

Kettlebell Questions, Safety and Size Recommendations are thoroughly discussed in the book.

If you have no interest in getting stronger and leaner then this book is definitely not for you. You would be much better off taking an aerobics class at your local gym or spending countless hours on cardio machines.

This book is for those who want to see results such as

- Burning fat and increasing lean muscle mass
- Enhancing balance, coordination and flexibility
- Increasing and developing rock-hard core stability
- Improving sports performance
- Shaping legs, back and shoulders
- Firming and lifting glutes
- All over strong, sexy and sculpted body from head to toe

This book is a great resource for those who work out on their own and enjoy having a variety of exercises, modifications and clear precise instruction at their finger tips.

NOW Scheduled to be released Feb 28, 2012

We have an amazing offer that will not last.

Pre-order your copy now from the On The Edge Fitness website and you will receive 20% off the retail price of this book plus you can request to receive an autographed copy, only if you note it in the comments or special instructions section. This offer is only valid upon purchasing it from the On The Edge Fitness website or through the link below.

PLUS

If you add any DVD to your book order you will receive $10 back on your investment. Since we haven't figured out how to make our store automatically apply the refund, we personally will be refunding you the $10 after you have placed the order. Please be patient with us and give us at least 1 business day, since we will be doing this manually.

ORDER YOUR COPY HERE

Note to Gentlemen:
If you order this book for yourself, you don't have to lie and say it's for your girlfriend, mom, wife, aunt or sister. Believe it or not men can and will benefit from this book. Plenty of wives email me telling me how their husbands use my DVD's and have never felt better. It's really okay! Most women agree that a true man has nothing to prove. The publishing company asked me to write this book for women, which I did, but in all honesty if you know about kettlebells and know anything about my philosophy and program design, these workouts can easily be for both sexes. If you want a program to make your muscles bloated like a body builder, then sorry you will not get those results from this workout. You will get strong, sculpted, lean and sexy when using the appropriate size kettlebells!

Kettlebells shown on the front cover and in the book are provided by Dragon Door. I am holding a pair of 16kg's kettlebells which equal to roughly 70lb's. You can purchase your kettlebell(s) right here where they offer a 1 year 100% money back guarantee.

Getting Started with Kettlebells: How to Buy, Learn & Train

2012-01-19T09:59:00.000-08:00

Getting Started with Kettlebells: How to Buy, Learn & Train

by Lauren Brooks

Now that kettlebell training has become popular with fitness professionals, the mainstream population is finally catching on. Seven years ago, when I picked up my first kettlebell, it was rare to find anyone who even knew what a kettlebell was. I remember for years explaining it over and over to my friends, new clients, other personal trainers, and family members. People still referred to them as “cow bells” or “kettle balls.” Someone once asked me how my “cow balls” were doing. I have to admit I had a real hard time keeping a straight face.

These days I’m happy to say I don’t have to explain what kettlebells are as frequently, and people are slowly starting to call them by the correct name. Unfortunately, like any fitness tool that becomes popular it tends to get very watered down. Fly by night kettlebell certifications are constantly popping up as well as new kettlebell brands, shapes, and sizes. Poorly designed, cheap kettlebells that come with a tutorial DVD equally as bad can be found all over major stores now.

Read the entire article at Breaking Muscle

I'm Only Human

2012-01-07T23:42:00.000-08:00

I write this post today to share with you my imperfections, challenges, and personal struggles that I've been going through. I understand being open puts me at risk for people to judge me. Some will love me, some may hate me. That's what makes the world interesting, right? Life would be too dull if everyone shared the same opinions and personalities. We simply can't relate to everyone. I often have to remind myself that pleasing everyone is a battle that can't be won.

This year has been packed full of changes for me. Some very good, exciting, and many challenging. My first change was an experiment with my foods. I decided to take 100% animals out of my diet and see how I could survive on a healthy mostly gluten free vegan lifestyle. During my experiment I researched the hell out of plant based living and thriving without animal proteins. After all I was eating close to a Primal/Paleo type lifestyle before embarking on this journey. It was quite a shift for me to base my foods around mostly plants, nuts, seeds, and fruits. During my 6 months of vegan living I went through many shifts. I felt extremely energetic at times and other times I'd feel lethargic. My body began to start craving eggs, then fish, then free range poultry and finally grass fed meats. Very slowly I introduced eggs back in my diet, then fish. I was unable to add anything else. I ended up seeing too much of what happens with animals before we eat them. I already knew what happened behind closed doors at animal factories, but I didn't quite know to the extent of what I know now. My compassion for animals became so overwhelming to the point I was ignoring my body signaling me to eat some meat. I let this craving go and continued to tell myself that it's just a craving and I am at the point where I'm too grossed out to eat flesh of a dead animal. It was even difficult for me to eat eggs and fish without feeling weird about it. After all, I was surviving very well without it. My skin got smoother and more radiant during my vegan days. I also had such great role models thriving off of Vegan living. Some even raw vegan! Rock star strong figures like Mike Mahler, Jon Hinds, Ellen Stein, Melody Schoenfield, Robert Cheeke, Rich Rolls, Brendan Brazier, Mimi Kirk and many other inspirations who are walking the walk. I had to remind myself that we are all different. What works well for some will not work well for everyone. I came to terms and allowed myself to be flexible. After 8 months of no animal flesh I nibbled on some organic free range chicken. I sat by myself feeling a little guilty and chewed the flesh very well. It only took 1 ounce until I felt I had enough. My brain and belly felt very content after. My heart felt guilty. I felt bad for the chicken and I also felt as if I was letting my vegan/vegetarian friends down. After all, many people surrounding me transformed their own eating to animal free living because of my influence. They told me how much they love plant based eating. They described more energy and just enjoyed the lifestyle overall. They also expressed compassion about animals along the way. Currently I find myself eating vegan throughout the day without even thinking about it. It's just what my body is naturally driven to. Evenings I mostly eat vegetarian but will mix in an occasional egg, fish or piece of chicken once or twice a month. For over a year I haven't consumed any red meat. If I can get over the fact that it is flesh from a cute cow, I will make sure my first bite is from a humanely treated and grass fed cow. Red meat cravings have been happening on a weekly basis so I may have to act upon it at some point in the near future.

What I learned with this experiment is that I do best on a mostly plant based diet. If I have a craving for some animal protein it's okay to have it, but I don't need much. I can no longer call myself a pure vegan, pure vegetarian or even a pescetarian. If I had to classify myself at the moment I would fall in the category of a flexitarian. I know I'm letting some people down. I had some emails written by excited vegans telling me how happy they were that I was eating that way. I made sure to call it an experiment to not classify myself in any category. I have made some amazing discoveries and friends with stepping over in to vegan land. Discovered amazing ways to eat, cook and survive without a drop of animal protein. I don't regret this experience I had. I have also learned that there are wars and extreme judgements in the various eating cultures. Horrible things said to one another between meat eaters and vegan/vegetarian eaters. I was surprised to find arguments and insults thrown back between the raw vegan, high fat vegan, low fat vegan, and fruitarian communities! I understand people are extremely passionate about their beliefs. I have learned to keep my beliefs to myself in social situations unless someone asks me and wants my honest opinion. All in all, any eating lifestyle that has this much judgement on someone else's lifestyle is exhausting and I choose to live in my own category. Eat what my body feels like, the end!

Switching gears I wanted to open up and discuss some bumps in the road I have experienced. This year I have had a number of interesting things happen. The crazy thing is I can't even recall exactly how it happened. However, I believe much of it stems from stress and hormone imbalance, which I'm still working on. This year I've had my hand in a cast, then followed by a torn ligament in my wrist. My training has definitely lacked consistency due to these little injuries to start with.

I have been experiencing pain in my pelvic and lower abdominal area for over 6 months. In addition my stomach would puff out to the point that I'd look pregnant and it was really uncomfortable. Even with the strictest eating regimen including fasting, my stomach would stay the same. I knew it wasn't food. Finally I went to an OBGYN. If this is too much information, feel free to stop reading. After a thorough exam she found a mass in my uterus. I was sent to radiology where they found a fibroid tumor embedded in my uterus. The doctor gave me several "solutions". Her first solution was to give me a hysterectomy. She actually asked me if I was done having kids. I was floored by the question and I immediately told her, "I'm 32 years old and I don't think I'm ready to shut the door on that one yet." Next option was to have it taken out via surgery, which is similar to having another C-section. Her least invasive option was to scrape it out, yet leaving it to grow back. Really none of the options were something I was ready to face. This fibroid is pushing against my stomach causing a lovely domino effect of issues. The beauty of this news is it's not life threatening as we know. The disheartening part of this news is that my abs that I had are not my abs anymore. I am uncomfortable quite a bit. I share this information with you admitting that my body is far from where I'd like it to be. Thoughts that went through my mind were the fact that I was getting ready to do a complete photo shoot for my book in 2 weeks, then film Kettlebell Lightning DVD with Alex. There was absolutely nothing I could do about it. I couldn't hide it so here I am showing my imperfections to the world. It's no secret! The body I am carrying around is not one that I have strived for. Reminding myself that this is temporary is what keeps me sane. I plan on getting to the bottom of this and working towards naturally shrinking this fibroid, while dealing with my possible hormone imbalances.

It was very tempting to cancel important projects and hide. After all I didn't have the same "look" that I had. Mentally I was tired from this burden. Then I thought to myself, I'm only human. It's a bump in the road like anything. I will learn how to deal with it, get through it, and move on like I always do. The only difference is I will not let it stand in the way of projects that I already made commitments to. That would mean I would be quitting if I hid out and dropped everything. The world is just going to have to see that I am far from perfect and have issues as well. I am not here to teach people to be perfect and be someone I'm not. I will not put on a fake bubbly smile and entertain you with cheesiness. I am here to teach people to be better, give them strength, confidence, motivation, and show them if I can do it, they can do it. I will not sugar coat anything. This is me: a wife, mother, loyal friend, business owner, writer, creator, teacher, lover of kettlebells, snowboarding, and people. I'm a woman and most of all human.

My Time in Houston and Women's Kettlebell Workshop

2011-12-06T14:27:00.001-08:00

This past weekend I flew to Houston, the city where I lived for a good part of my childhood. I don't go back to Houston often with my crazy schedule, but really glad I made this work. Let's face it, Houston is not known for the beauty or great weather. I will say Houston has some of the greatest and warmest people I've had the privilege to meet in my life. The few days I was there just wasn't long enough. Next time I'll have to go back for longer.

I was lucky enough to arrange a unique Women's kettlebell and Self Defense workshop with Jay Armstrong. Jay is an incredible person, athlete and teacher. I really enjoyed learning from him as well. We had a great intimate group and it was a very productive day! There were some very inspiring ladies there and it was a pleasure to meet each and every one of them.

Jay Armstrong/ Lauren Brooks Women's Kettlebell Workshop with Self Defense

Here are some quotes we have received from the attendees.

"Thanks for the amazing workshop!! It was such a great workshop, and so wonderful to meet you!!” Had an AMAZING time at the Kettlebell workshop held by Jay Armstrong and Lauren Brooks! I am so lucky to have had these two as my first kettlebell workshop instructors. They are incredibly knowledgeable, disciplined instructors, who truly love what they do. They are the type of people that motivate you, just by being in the room. If any of you want to join me at a future workshop, or a weekend class at the Houston Kettlebell club, here in League City, - let's do it!!

As a side note - Yes, I am sore. Learned the new technique for the swing, and both of my "cheeks" are nice and "aware". We were also taught something very cool- the importance of working out your weaker side - which for me is my left arm\shoulder. That is also quite tender. Learning the right way to do things, and subtle changes in technique makes a big difference! Love this stuff!!! ♥– Melissa Lozano

“Thank you so much Jay ! We loved the workshop! I truly enjoyed the mobility/stretching portion of the workshop. Thank you so much!” – Anahi Navarro

"Lauren, I loved the workshop! Thank you so much! Hope you come back to texas soon ! xoxo"

– Anahi Navarro

1 Arm Slap Swing

“Thank you for the certificate!! I am going to find a place for it on the wall, since it was my first Kettlebell workshop. What a way to start out - I'm so lucky to have had my first workshop taught by you, Jay Armstrong, and Lauren Brooks!!” – Melissa Lozano

“I have been doing squats improperly when I pick up my baby, which is a significant number of times a day, so that was a good takeaway for me. I also enjoyed your self defense tips.” – Kate Shafer

"ohh gosh I'm still sore after Lauren Brooks and Jay Armstrong workshop but totally addicted to kettlebells !loved the workshop and looking forward to another one !" – Anahi Navarro

"It was great to meet you and I can't tell you how much I enjoyed the class. It really helped me pinpoint all the areas where I need to work on my technique. Thanks again!" - Becky Abdella

"Thanks so much for the great workshop today! So worth it!"

- Peggy Hammond

The Walking Computer Station That Will Save Your Body!

2011-10-27T15:39:00.000-07:00

As I write this blog post I am walking at a 7.5 incline at a comfortable pace. I decided that I can no longer sit at the computer. Yes, I do get my strength and conditioning training in with kettlebells and various body weight drills, but then I have more than 5 hours of computer work to do everyday! Between writing a book, articles, designing nutrition/training programs, and keeping up with emails, computer time for me is a lot more hours than I've ever wanted. At first, I was getting frustrated at the fact that I'd rather be moving, since most fitness people gravitate to a more active job. Second, the excessive sitting was making me more tired than usual. Since I began writing the book, I have been feeling lower back discomfort for the first time in my life. All from too much sitting! I work with people daily that have desk jobs. Unfortunately, research is beginning to show that desk jobs have much more detrimental effects than just being sedentary.

Most people know the problems with constant sitting, but don't take them seriously enough. Even those who exercise 1-2 hours a day, but then sit the rest of the day are negatively effected by the sitting. There are hundreds of reasons why sitting for an extended period of time will wreak havoc on our bodies. When sitting, we are putting our hip flexors in a constant state of flexion causing them to actually shorten. Sitting on your butt will actually stretch out your glutes causing them to become weak. Your shoulders will round forward and sitting will put an incredible amount of pressure on the vertebral discs. Look at the posture of those who have a desk job or spend too much time sitting at their computer. They all have these in common: tight hip flexors, rounded shoulders, and really bad posture to say the least. Why knowingly do this to yourself?

I began to put my computer on a counter top so that I could stand while typing. Even standing in one place, however, began to bother me a bit. So I started researching treadmill desks. I realized it was the only way I was going to be able to continue with all the work I had to do on the computer. I looked up special standing treadmill desk stations that were roughly $450. Since I primarily use a laptop computer, I didn't feel one of those was necessary. Instead I found the Surfshelf, which can strap onto a treadmill or bike, for only $40. Being the impulsive person that I am, I went ahead and purchased it for a treadmill that I didn't even own yet. I looked on craigslist for a used one since I didn't need anything fancy. There were tons of different ones to choose from and it made me a bit overwhelmed. Since time was not on my side and I didn't feel like driving all over town looking at different used treadmills, I went to the closest sporting goods store and bought a very simple, brand new treadmill. The cool thing about treadmills these days is that they are all internet enhanced and come with speakers. I didn't need all the bells and whistles, but hopefully they will motivate my husband to use it while watching the UFC. I never thought in a million years that I'd purchase a treadmill since I can't stand hamster wheels. Since this is not strictly for exercise but for office purposes I felt it was worth every penny. My unconventional training friends, laugh if you'd like, but this will save my spine and posture. We shall see who laughs last! ;-)

I share this with you today so that you too can have the option to change your workstation from sitting to standing. We were not meant to sit for long periods of time. It's time to break up with your chair and walk while you type, surf the internet, and make phone calls. I hope seated desk jobs become a thing of the past. If every office invested in a simple treadmill for their employees to use during work, productivity would increase tenfold along with less sick days and happier employees.

Don't wait until it's too late. This is one of the smartest investments that I have made in a long time.

Dr. Levine from the Mayo Clinic is now doing case studies for treadmill desks and they are showing amazing results.

No Nonsense Approach To Get You A Shredded, Lean Body (written for My Mad Method's Magazine)

2011-10-06T15:12:00.000-07:00

This article was written exclusively for My Mad Method's Magazine and appeared in the hard copy issue, in the earlier part of 2011. I have been given permission to share this with you.

No Nonsense Approach To Get You A Shredded, Lean Body

Nutritionist and trainer Lauren Brooks has helped people get fit and lean for years using unconventional training methods and a simple and effective approach to diet and nutrition. Check out this easy to implement diet plan to help you cut fat and stay healthy.

Everyone wants a quick fix, that’s human nature, right? People tend to be lazy. They want to do something the easy way and expect to see great results. Well too bad! If you want to have low body fat and a lean looking body, you probably need to make a lifestyle change. I can’t tell you how many people have come to me and said, “I lost 50 pounds last year when I was on the “blah blah” diet, but then gained it back after a year.” I don’t want to get into any trouble by listing the diet companies out there that rely on calorie counting and point systems, but these are the stories that I here day in and day out. When someone attempts a calorie obsessed and/or counting diet, they will most likely lose some weight in the beginning. However, the failure rate over time is around 95%, with most of those people gaining all the weight back and sometimes more.

I feel like a broken record, but I don’t think that people are getting the concept of “dieting.” One client said to me, “I liked such-and-such diet because I was able to eat whatever I wanted. I just had to be really conscious of calories. The down part was that I was hungry all the time and sometimes I wasn’t able to control my appetite.” That is no way to live in my book. It’s extremely difficult to go around starving all the time, especially with the amount of tempting food that surrounds us everyday. It is human nature to not only succumb to the temptations, but to over indulge. This makes you feel like a failure, which in turn causes people to give up entirely. If a calorie obsessed, point system, or extreme diet is what you want to be on, then I suggest you stop reading this article (if you’ve miraculously made it this far) and I wish you the best of luck.

Having been a nutritionist actively working in the fitness industry for over 10 years, I have had the privilege of helping hundreds of people change their eating habits by merely educating them. Not only have these people lost weight, but they have managed to keep it off. They actually feel great, hardly get sick anymore, and are stronger and leaner. The weight they lose actually stays off, they don’t feel like they’re starving all the time, and they can actually indulge from time to time. People should be striving towards implementing this type of nutrition into daily life; forget about portion control and eating the 100 calorie packets of cookies or eating a protein bar that’s full of highly heated, cheap, protein fillers that don’t even absorb properly and have artificial sweeteners added.

“But Lauren, I know they’re cookies, but it’s only 100 calories.”

“But Lauren, there are zero carbs in that bar and 20 grams of protein.”

That’s great, but soon you’ll be craving other junk foods since your brain naturally becomes addicted to the sugary, processed foods once you’ve eaten them. According to Dr. David Kessler, former Head of the FDA, there are documented studies that show that when eating a certain combination of sugar, fat, and salt, your brain will trick you into wanting to eat more, even if you aren’t hungry. So eating a high processed cookie made from refined flour, sugary corn syrup, and other additives will set something off in your brain. “Every time they eat those foods, it strengthens their neuro-circuitry to eat that food again,” says Dr. Kessler. You might feel satisfied temporarily after your craving is met, but chances are you will make up for it later by eating more for dinner than you would have normally. The same goes for ingesting artificial sweeteners. Your brain is expecting to get sugar when you are tasting that sweet protein bar filled with sugar alcohol. Therefore, your body will end up craving sugar later which will result in eating an increased amount of food that your body doesn’t really need.

So let’s get to what we SHOULD be eating to achieve a healthy, lean body. I am going to lay out a sample day of eating that consists of foods that don’t take long to prepare. In this busy day and age, with everyone racing against the clock, I feel it’s important to have healthy choices that can be prepared quickly. For those of you who do have ample time to prepare your meals and really enjoy cooking everything from scratch, then that’s generally better. For the sake of this article, I will just provide sample meals and snacks that don’t take too long. In the sample day below, take note that I refer to breakfast as “Meal 1” and lunch as “Meal 3.” I prefer to call them meals since I don’t believe in feeding yourself if you have no desire to eat just because it’s supposed to be “lunch time.” Some people actually do better without even eating lunch and having just a snack instead. Everyone is different, so follow your hunger. Turn to a snack if your body isn’t telling you to eat one of the larger meals. The following diet also provides two options per meal.

To view the rest of the article Mark has been kind enough to share this with everyone. Click ---------> here
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Kettlebell Workshop with Women's Self Defense in Houston

2011-09-26T21:02:00.000-07:00

Learn how to be POWERFUL, FLEXIBLE, STRONG, LEAN, and Move better while having fun doing it.

For the first time ever, Jay Armstrong and Lauren Brooks will be teaming up together in Houston, Texas to present a very unique Kettlebell Workshop. This workshop will cover all the foundation kettlebell drills along with Women's Self Defense and extreme Joint Mobility! You will not want to miss this combination workshop.

If you have never met Jay you will be in for a treat.

Jay Armstrong, is not only an incredible kettlebell teacher, he is a mobility expert, and earned his 6th degree black belt. Jay is an extremely talented individual and knows his stuff! Learning from Jay will be a privilege. You really don't want to miss this!

Here is a little bit about Jay Armstrong.

Tae Kwon Do:

Jay's enthusiasm and dedication to the Korean martial art, Tae Kwon Do, has earned him a 6th degree black belt from the World Tae Kwon Do Associate in Seoul Korea. Jay has trained for nearly 20 years under 7 time Korean Champion, Grand Master Y. D. Park, for 2 years under undefeated world champion and 1988 Olympic Gold Medalist, Kuk Hyun Jung, and with the Korean National Team. Jay has competed numerous times in State and International Tae Kwon Do competitions.

Kettlebells:

Jay started training with kettlebells in 2003. He received RKC Level I and RKC Level II certification from Pavel Tsatsouline and was named RKC Team Leader in 2008. Jay has also been certified as an AKC Coach under World Champion Valery Fedorenko. Jay has received extensive kettlebell and mobility training from such industry notable figures as Pavel Tsatsouline, Steve Cotter, Steve Maxwell, John DuCane, Nate Morrison, and Mike Mahler. Jay is also CK-FMS certified in the Functional Movement Screening system for athletic movement skills.

Z-Health:

Jay began Z-Health training with Dr. Eric Cobb in 2009. He is Level IV certified (RIST) and is currently in the Z-Health Master Trainer program.

Lauren Brooks Miller RKC Team Leader, CK-FMS, CCN

Lauren Brooks has worked with and is responsible for inspiring thousands of people to pick up a kettlebell and use them without fear. With her laid back and non-intimidating teaching style, she has been sought out all over the world to teach kettlebells safely. Due to her educational background and years of experience, she has developed a keen ability to quickly be able to assess movement patterns, break down instruction in an easy to understand, yet gentle and motivating approach. Lauren is the creator of five highly regarded kettlebell DVDs that have been successful all over the world.

Lauren loves working with all individuals to bring out that inner athlete and transform peoples lives, but she truly is passionate about working with females and mothers. Lauren understands that females do have different needs. While she feels that "Training Like a Man" is important and has it's place, it needs to be done wisely! Lauren enjoys watching her clients transform right beneath her eyes when it comes to incredible strength gains, fat loss, confidence, stamina, moving better and all over life happiness.

To learn more about Lauren's certifications, educational background, and accomplishments visit her website at www.ontheedgefitness.com

To see what other's have said about Lauren's past workshops click here

Is this workshop for you? Here are some of the things you will get out of it.

- You will learn the most cutting edge kettlebell drills that are current with the RKC system.

- Anyone who wants to learn how to speed up recovery time and keep your joints young. You definitely don't want to miss Jay's Joint Mobility portion.

- Anyone who has ever had an injury, surgery, or imbalance that wants to move better to prevent injuries, increase sports performance, and achieve results quicker.

- Those who want to achieve fat loss and incredible strength results quicker than ever before.

- Busy people that want to get the most out of their workouts in the shortest amount of time.

- Home exercisers that want to make sure they are working with kettlebells correctly and have a balanced program.

- Fitness coaches looking to add more exercises to their arsenal that provides extremely effective fat burning, muscular strength approach, and outstanding joint mobility drills.

- Learn how to unlock and take your flexibility to a new level.

- Integrate the power you learn with kettlebells to quick self defense moves that can save your life!

If you answered yes to any of these questions then this workshop is for you!

Workshop price is $259.

Then it will go up to $329 Nov 1st, if there are any spots left!!

Jay/Lauren Kettlebell Workshop plus

Joint Mobility and Women's Self Defense

12/3/2011

Time 9:30 - 2:30

Location: Houston / League City

629 Highway 3 South

League City, TX 77573

Houston's Kettlebell Club

(ACE and NASM CEC's Available upon request)

It's starting to fill up so make sure you grab a spot. Only a few Spots left!

Purchase here

My Review of the book "Live Life Aggressively! What Self Help Gurus Should Be Telling You"

2011-09-21T11:01:00.000-07:00

Not very often do I make the time to read a book that doesn't have 100% to do with training or nutrition. This book was one of the few I knew had an important message!

Here are my thoughts!

This book is a true GEM! I highly suggest anyone who wants to actually do something with their lives. If you are sick of living a mediocre life, strive to be successful and happy, but live in fear to do something about it, this book will help with your paralyzing excuses.

Mike has a special gift, in being able to make you take a serious step back and look at your own life. Even if it makes you upset about some of the choices you have made or habits you have picked up along the way. This book is not a cheese ball, feel good, cozy and warm inside self-help book. You may laugh and you may cry, but there is nothing I found written in this book that will waste your time. He shows you how to overcome failures and to strive to be your best, by also sharing his own experiences and failures. Mike pours his heart out and shares things in his life that he is not proud of. You really get to know him on a personal level and may relate to many of the obstacles he has had to overcome to become successful. Unlike other self help books, Mike will be brutally honest and cut right to the chase. He will tell you what you don't want to hear but need to hear! Stop being a follower and start becoming a leader. Mike's book may just be the wake up call you finally needed to go out and do something you have always dreamed of doing.

As a fitness professional myself, I have met many people in the industry. To tell you the truth, I can only call a select few my real friend, and glad to say Mike is one of them. Since meeting Mike at the RKC in 2005 he has also been a major role model to me for my own success. Mike did not ask me to write this review. However, I was so impressed with this book, I wanted to take the time so others who want to live life to the fullest can take away what I was able to grasp from it. What makes Mike different from others is that he actually cares and enjoys helping people. We all know many people in the fitness industry or any industry in that matter, just want to make a quick buck! That is not what drives Mike. Otherwise the profits of this book wouldn't all be going to a great charity. He admits that it's nice to be comfortable and have a steady flow of income, which anyone would be crazy not to want. The real success and reward in life for him is dramatically changing peoples lives. He has achieved this for himself, with thousands of people, and now has shared his secrets and success in this very book. This book is the best tough love you can get. Now stop making excuses, get ready for a wild adventure, and start to "Live Life Aggressively"!

You can find more info about Mike Mahler's book right here.

Touched By This Gift

2011-09-19T17:47:00.000-07:00

Today I received a surprise gift in the mail. I recognized the name since I received this wonderful email from her before regarding my kettlebell DVD's.

"Hi Lauren!
First, I have to say that you are my introduction to kettlebells and I am glad I started here! I have been through only 10 workouts and I am seeing a difference! You make the kettlebell approachable and your training style and work along dvds are REALLY wonderful for teaching proper form and being motivating! I am 43, mom of 3 girls, 118lb and 5'5". After many types of exercise, supreme pilates, the Firm step videos, treadmill, Tracy Anderson Method... I realized I needed a program that wasn't high impact (old knees!) and that had cardio and weight training. I found you! I only use a 15lb bell but just ordered a 22lb off dragondoor and have your first 2 dvds. I see that they will keep me busy for some time to come!

Anyway, i will let you know of my progress as you may want to know that your program is changing lives here in Austin, tx! I think you are from Texas too :)
THANK YOU FOR MAKING YOUR WORKOUTS AVAILABLE ON DVD!!! "

Here is another follow-up after sending her a rotation for using the DVD's:

"The rotation is Wonderful! Just what I needed! Never thought to do the practice of all of the exercises as a workout! As I mentioned before, only 7 weeks in. Never have I seen such quick results from any exercise plan before, and I have done them all, treadmill, gym, step aerobics, jogging. I love your challenging workouts and look forward to swinging my 12kg! Just did the 12 minute 2times this morning. Thanks for the advice on the squats!"

Debi Lynch, Austin TX

My husband hands me this little package from our business mailbox. Inside is this gorgeous purple note with more beautiful thank you words! Then inside a little beautifully wrapped gift box wrapped in my all time favorite colors of purple. And now for the grand finale, something I have always wanted but would never have bought for myself!

A personalized HANDMADE silver pendant necklace with a kettlebell and my initials on the front and back!

THANK YOU so much Debi!! You have no idea how much you made my day. I will definitely be wearing this pendant everywhere! I just checked out the website on Debi's stationary that was enclosed. I am very impressed with the site StClairBoutique.etsy.com. This website has tons of different kettlebell wear and handmade jewelry! Such great gifts and happy to spread the word about this place since I LOVE my new gift!

Here is the website. I just spoke to her and she said that she started all the kettlebell handmade gifts after falling in love with them through my workouts! Such an honor to have inspired so many people! Just type in kettlebells on the search page and you will find tons of cool gifts for kettlebell lovers and pretty things. Here's the site again StClairBoutique.etsy.com

Mini Plank for Optimal Core Activation

2011-09-13T10:38:00.000-07:00

This pre-exercise is phenomenal for anyone who has ever had a baby, C-section, hysterectomy, abdominal surgery, sits at a desk, or has core weakness. Elise Badone, Muscle Activation Technique Specialist, has come up with this isometric. This looks like a "knee plank" but there is much more to it. You will actually feel your TVA and pelvic floor muscles waking up and firing much more efficiently with the way that Elise has you do this exercise.

Since I personally have had 2 Cesareans in a 24 month time span, I lost proper communication from my pelvic floor and abdominal muscular system to the brain. The fact that I had two babies that were very large for my frame, in such a short time span, didn't help either! With that being said as I became stronger my body became a very good over compensator. Which happens to anyone who has had any trauma in that region. Same goes with anyone who has had hip, knee, foot, ankle, or any sort of injury!

Those with C-sections and abdominal surgery may also suffer from having extra scar tissue. You will want to talk to a scar tissue mobilization specialist or trained massage therapist that knows how to break it up properly! If you have any painful scar tissue build up, no amount of exercise will help regain and restore your abdominals close to 100% if you do not take care of it. I still have painful scar tissue and will be researching some specialists soon. However still do what you can in the mean time.

In this video, as you probably noticed, Elise shows 2 ways to release from the exercise. Hips down first, then leg lowers and vice versa for the last rep. The preferred method is leg lowering first, then the hips. The main point is make sure they both down lower at the same time.

You can find Elise at Soulfit.net to learn more about her Muscle Activation Technique (MAT) work.
Make sure you do this exercise before you engage in any activities such as running, kettlebells, weight training, cycling, anything you enjoy. This will make a big difference.

Stay tuned for more exercises like this. To view a few more exercises I found with helpful for me and postnatal clients check out this old post from after I had my first baby. View Here

Hand Protection for Kettlebells? Reviewing the New Grips

2011-09-08T13:19:00.000-07:00

Since I began using and teaching kettlebells, I laughed at the idea of using any sort of gloves. Of course I tried it first before laughing. Reasons why I have not recommended using gloves with kettlebells in the past is as follows:

1. The gloves can hinder the kettlebell to maneuver around in the hand seamlessly.
2. Weight gloves will bunch up and cause the kettlebell to dig in to the hand even more.
3. Gloves can mask the sensory connection from the hand to the brain.
4. They are just not very cool looking, so toughing it out is just the way we do it!

Now as much as I agree with the reasons not to wear gloves, I have come to the terms that there is a time and place where specialized hand protection can be very useful. Anyone who uses kettlebells frequently in addition to doing pull ups and other hand trashing activities, should be able to relate. No matter how hard I try to keep my calluses under control I still get the pain in my hands from time to time, when I use heavy bells for one arm swings, snatches, and tons of pull ups.

After searching around, my class and I have to agree that the New Grips have delivered the best type of hand protection for certain kettlebell exercises. I DON'T feel these grips are good for ALL kettlebell exercises. As you start using very heavy weight and your hands hurt, these will allow you to use them without any issues. Here are the exercises my clients and I have enjoyed using them with.

One Arm Swings
2 Hand Swings
Pull Ups
Goblet Squats
Renegade Rows -Great padding for those who complain about hands hurting during Renegade Rows.
Push Ups on Kettlebells

Reasons why I love New Grips

In addition to providing hand protection for the calluses and padding for sensitive hands, these have also been great for when there is no chalk around and your hands are just too slippery to hold on to a kettlebell.

They are super easy to use!
It really stops the pain immediately on the hands.
Here is some more info about how they have helped hands.

I would NOT recommend New Grips for multiple snatches with heavier kettlebells, for the maneuver reason I mentioned above. All in all I think New Grips are a great product to add for those days that your body wants to workout, but your hands are not cooperating. I am not saying use these every day for your training. I am only saying these are great for those days that your hands just don't want to cooperate. Hope you are able to get extra reps or a training day out of it, when your hands aren't up for it like I have had!

Update 11/16 on my new grip. Last week I did 110 snatches with the 16kg in under 5 minutes. My hands were sore and not in the snatching mood before I began, so I thought I'd give New Grips the real test. It worked with flying colors and my hands felt as good as new when I was done with them. It does take a few seconds to get used to the new feeling of having a grip between you and the kettlebell but it sure helped me with being able to do the exercise I loved without having any pain in the hands!

Thanks to New Grips I don't have an excuse not to get my pull ups in!

See what other Kettlebell users and some RKC's have said about the New Grips

The Kettlebell Pregnancy Iversion (iPhone, iPad, iPod), DVD, and Pregnancy Guide

2011-08-22T15:13:00.000-07:00

Today I am launching together two products that people from around the world have been asking for. With one click of a button you will be able to have both of these great products at your finger tips!! First one is the iversion/ downloadable of "Baby Bells" The Fit Pregnancy DVD. The second exciting product is a Kettlebell Pregnancy Guide, written by Kettlebell Instructor and Master Z-Health, Sara Cheatham. This comprehensive guide has been out for over a year. It took us awhile to coordinate this launching combination, but nevertheless, here it is!! It's the only kettlebell pregnancy ebook of it's kind. Read my review about it below.

BABY BELLS - The Fit Pregnancy DVD. Iversion now Ready!! This iversion can be downloaded to any mobile device, ipad, iphone, ipod touch, and ipod.

"I've been doing kettlebell workouts regularly for more than two years (my 68-year-old dad got me into kettlebells--he uses them every day & swears they're responsible for his excellent health), and I have been using your Baby Bells DVD about three times a week ever since I got pregnant. (Thank you so much for making this DVD--you're the only source I've been able to find for substantive information on using kettlebells during pregnancy.

Since a lot of pregnancy exercise videos are non-strenuous to the point of silliness, I didn't expect Baby Bells to be that challenging, and was pleasantly surprised at what a satisfying workout it gave me. I continue to do it about three to four days a week, along with prenatal yoga and daily long dog walks. 28 weeks into my pregnancy, my husband is still saying I've never looked more fit, particularly in my legs--and I have an abundance of strength and energy. I've only gained about 16 pounds so far, and haven't changed dress sizes at all apart from the belly. I know that without kettlebells and your DVD, I would not feel nearly this good or be this healthy during pregnancy.
Thank you again for the unique and wonderful work you're doing --your DVD has really made a huge difference for my pregnancy and I am so grateful to have found it! I hope it will make a difference for many other women too!"
-Camryn

and now for the PERFECT compliment to this DVD.

Strength by Sara: Kettlebell Pregnancy Guide (Ebook)

I read Sara's book front to back and here are my honest thoughts.

"Sara missed NOTHING with her comprehensive kettlebell guide for pregnant ladies who enjoy kettlebells! This is the ONLY book of it's kind that gives you over 100 workouts, that's right OVER 100 workouts that take you through each week of pregnancy. This book is truly NO FLUFF! She will not bore you with information to just fill up pages or tell you info you can find in any pregnancy book. These workouts were carefully designed for the pregnant woman already familiar with kettlebells and not just on her own experiences. This book takes all the thinking out of the equation. Sara diligiently followed all the rules in addition to her own research, in regards to pressurization, stability, change in balance, hormone production, fatigue, and took each and every stage in to consideration with designing each program. This book also includes photos and explanations in case you are not familiar with or need extra instruction on each exercise. This manual is truly one of a kind in a way that it will take you from the beginning of your pregnancy to end with a complete game plan. This is a gold mine that every single woman who uses kettlebells should own, pregnant or not. If you are professional working with female clients who plan to become pregnant this manual will help design programs for each week. Sara is practically giving this information away for such a low price, it would be silly not to spend this amount to add this to your aresenal. Most comprehensive manuals with this type of detail would cost 5 times the price. As a woman who also specializes in working with fit pregnant women I know first hand the mistakes other trainers make with program design and recommendations. Whether it be unsafe or just plain useless, this book falls under the category of, I couldn't have done it better myself! This book is by far the best pregnant kettlebell workout guide I have ever gotten my hands on!"

What you will find in Kettlebell

Pregnancy

Guide

This reference guide and workbook is for women who are committed to sustaining optimal health, well-being, strength and stamina during their pregnancy. This program will guide you from the beginning of your pregnancy until your baby arrives.

Progressive workouts lead you through your first and second trimester. Then, as you near the third trimester and finish your pregnancy, the workouts taper down accordingly.
Sara has experience training clients through and after their first, second, third and even fourth pregnancies. She also experienced the changes and adaptations for herself.
This 143 page no-fluff guide is a compilation of 102 workouts she has designed for an array of pregnant women as well as for herself. This means the detailed sessions outlined in this book are tried and safe for you and your baby from conception to delivery!
Because mobility and awareness of mobility changes are so important during pregnancy development, specifically selected joint mobility is preceded, incorporated into, and wraps-up each workout!

You'll also find:

A detailed list of Precautions --

Extensive explanation of what to expect and how to prepare for the changes unique to each trimester --

Description of how to use the manual and how the workouts are presented -

-A Pre-Assessment Guide -

-Note segments on each page to journal your progress

-Over 70 pictures with drill descriptions -

- And even a suggested reading list to guide you through other areas of your pregnancy

CHOOSE YOUR ORDERING OPTION BELOW

Get Baby Bells IVERSION AND Kettlebell Pregnancy Ebook
together Here for ONLY $29.99

JUST the Baby Bells IVERSION HERE for only $16.95

OR

ALL 3- The Ultimate PREGNANCY PACKAGE - DVD, IVERSION, AND EBOOK HERE for ONLY $47.99

Starting the Day Off Just Right

2011-08-21T21:01:00.000-07:00

If I can begin my day with a wakeboard session every morning I certainly would. Unfortunately, I can't justify taking the time out of my busy days to do this for myself, not to mention it could get very expensive. Even on a regular basis it just doesn't make sense for me with my life. Priorities really shift when you have kids and run your own business. Doing pleasurable things such as below really do get put on the back burner. The only time I can allow myself to do things that are not "practical" with my crazy schedule is on my birthday! It's the one day out of the year I give myself the gift of something that I just want, within reason of course. I started this tradition 2 years ago on my 30th birthday. Then a year went by and I was going to do it again for my 31st, but unforutantely I tore my ACL, several weeks prior. That changed my plans really quickly about being able to do something active and super fun on my birthday. (Was kind of depressing actually) Instead I gifted myself a massage and some how was able to hobble around with some incredible girls for a ladies night of fun out in the town. So it wasn't so bad. ;-)

This year I knew I had to go back out on the water. However, being that I still have not repaired my ACL the surgical way, I was still a bit hesitant. I was invited to go out on a boat a few weeks back. I took the opportunity but only had a few minutes since I had to work that morning. The bindings on the wakeboard that was available happened to be much too large for me, so it forced me not to keep it very mellow. Especially since I could barely carve without feeling like I was going to fall out of the bindings, it was fun just getting wet. Now yesterday was different! I rented a boat for 30 minutes and brought my little girls and husband to celebrate. My motto is go big or go home, which can be quite dangerous when easing back in to something. Here is a quick video clip of some footage. The rest of the evening, well, I can't really share because it was a night to remember. My friends who joined me would be mad if I revealed anything, so I'll just leave it as it was a night I'll NEVER forget! Thanks guys!

My buddy Will from Intrinzik records produced this song. You can buy Intrinzik's new single "Rock & Roll" at iTunes now! http://tinyurl.com/rocknrollitunes

Talking, Working Out, and Cooking with Bob Harper

2011-08-12T19:59:00.000-07:00

I had the privilege of being invited to a private event with only about 15 guests that allowed me to attend a Workout and Cookout with Bob Harper. The event took place yesterday in Santa Monica at the beautiful Hotel Casa Del Mar. The event was hosted by Anthem/Blue Cross in order to raise awareness about preventative health. I have to give mad props to Anthem for doing something like this. Most folks don't have a very positive opinion on health insurance companies. Normally, we think they just want our money and don't really care about our health. I guess I was wrong. The President of Anthem was there and she truly poured her heart out about how important it is for this company to really spread the word on taking care of oneself to avoid crazy medical costs. It was very exciting to hear and see, and that was one of the reasons they decided to team up with The Biggest Loser's, Bob Harper. They encouraged everyone to find out their Health Footprint Score, which you can do right here.

Bob Harper and Me
I enjoyed it but I think my
husband felt different. ;-)

The first part of the morning was Bob talking about why he is passionate about preventative health and how it was a no brainer for him to team up with Anthem. Then we all went outside in back of the hotel to the sandy beautiful beaches of Santa Monica for a little buddy workout. I thought he was going to kill us like they do on The Biggest Loser. Luckily he was much nicer to us and the buddy bodyweight workout was actually pretty creative and fun. My legs are a bit sore today! I may have to implement a few of the new methods he utilized. He definitely knows how to think outside of the box. All of the exercises were safely done and the only portion of the workout that was painful were the long hold half squats. I thought my legs were going to fail on me. I never train this way, but thought I'd go along with the class like a good student. It's nice to be a student from time to time and not always the teacher. Glad I did! Here is Bob, using me as his partner, showing the group an exercise. My job was to bridge 10 or so times, then abduct my legs in to his legs, while my partner squeezes/adducts his legs in to mine. Good for those who enjoy that type of thing. I used my strong hip power that I've developed with kettlebells and Bob was having a VERY hard time adducting his legs with the resistance I was giving him. Bob said surprisingly, "WOW you are REALLY STRONG! She is REALLY STRONG!" I said one word, "Kettlebells," and smiled. I heard Ben in the background saying, "Yes she is!"

Then Ben had a really fun time putting his foot on my upper back as I was doing a plank. I think he leaned on me extra hard to try and tell me something, of course I wouldn't budge for anything! Bob encouraged Ben to not go easy on me either!

If that wasn't enough of a thrill, after our workout we went back inside the hotel and partnered up at cooking stations to make the most delicious stir fry that I have ever had. I'm not kidding you! This was Bob's recipe and we did it all together. I gotta hand it to him. He's got some good skills. Bob had the option for those who wanted chicken or tempeh. I was able to have a beautiful vegan stir fry. Bob was vegan for 4 years, but recently had cravings for eggs. He decided to act on what his body was telling him to do, which I don't see anything wrong with. Unfortunately many vegan purists gave him a lot of anguish for eating eggs. To come to his defense, I don't agree with those that feel the need to be negative or so stuck on labels. As a person who ate vegan for 5 months, not that long in the scheme of things, I just added back in some eggs since my body told me, I don't feel that I need to hide that. I am all for animal rights, but a person who has been classified as a vegan, who chooses to one day eat a piece of fish or an egg, should not be looked down upon. It's a personal preference and you have to respect everyones choices and needs. Here is the recipe. I plan on making this again very soon!

Cooking away! I love being in control of my own food.

Bob Harper's Healthy Stir Fry recipe (Serves 3-4)

At least 1 lb of vegetables: (broccoli, fresh mushrooms, carrots, baby corn, asparagus, snow peas, jicama or water chestnuts, bean sprouts)
1/4 cup raw cashews
1 cup uncooked quinoa
1 package tempeh or optional 1lb skinless chicken breast (I will probably not use either or add seeds)
6-10 shitake mushrooms
3 garlic cloves
2 Tbs diced jalapenos
1 tsp red pepper flakes
2 Tbs fresh lime juice (incredible)
1 Tbs Bragg liquid aminos (I will use wheat free Tamari)

Stir Fry plus a bonus of Kale and Eggplant

After we cooked, it was time to talk. Most of the group asked him different questions about nutrition, fitness, and how to lose those last 10 pounds. He said losing those last 10 pounds are the hardest part for everyone. I tell my clients the same thing. Losing the weight is not the hardest part. It's sustaining it and keeping it off that's the hardest part. He discussed how most people are able to work towards a goal, but once you get there it's very easy to lose sight of things. The key to having a healthy weight and keeping it off is to make it a habit. Not just a goal. That is why I personally love to challenge myself with strength goals. It keeps me practicing and moving to achieve small goals. Losing weight is just not enough to keep me excited. It's the entire picture of health and longevity. Having a nice physique is just a great by-product of the healthy foods and lifestyle.

I had a quick opportunity to chat with Bob about kettlebells. He was telling me in this picture how much he LOVES Pavel. I asked him if he'd consider coming to the RKC to get certified. He seemed very excited and told me that he was all for it!

I then proceeded to tell him that for part of the RKC test he would need to be able to snatch a 53lb kettlebell 100 times in less than 5 minutes. He reacted a bit surprised and joked saying it would be, "no problem." I told him that I'd help him get there. ;-)

With Bob being on one of the most watched TV shows in the nation, it is good to know that he uses the influence he has on people in a positive way. He really just wants to help people change their lives to become healthier. Despite all the commercials for cereals such as Fiber One or products that are filled with artificial sweeteners it's comforting to know that he doesn't seem to believe in any of them. He doesn't even like soy, however, his one vice is a Soy Cappuccino. Coffee and a touch of soy milk is the one thing he can't give up! I can understand that. He said Jillian Michaels has her chocolate stash and would kill anyone who touches it. We are all human and need little treats from time to time, especially when giving up so many other things. All in all it was a very fun day. I look forward to many more adventures!

Strength Based (mostly) Kettlebell Workout with Lauren Brooks and Katie Dawers

2011-07-30T15:26:00.000-07:00

Here is a strength workout that can be for either men or women. This workout in the video is demonstrated by two small ladies. Katie Dawers, soon to be RKC, at only 121lb's easily doing double cleans with a pair of 24kg's (53lb) kettlebells. That's a total of 106lb's. Lauren Brooks 114lb's demonstrating Goblet Squat's with a 32kg (70lb). There will be a new article being released, I wrote dedicating it to "Strong is the New Sexy" theme. It's good to know that this is finally what's accepted and not the anorexic unhealthy flabby skinny look. Women can and should be strong as well and now it's sexy, so I hope you enjoy the new article coming out in the My Mad Method's magazine. Details below to get your copy.

Kettlebell Strength Workout for Women Instructions:
Perform each set with 90-120 sec between sets and exercises.

Kettlebell Strength Workout designed for Women but powerful enough for a Man:
A: Alt Clean & Press - 5 x 5-8 ES
B: Ring Pull Up - 5 x 5-8
C: Double Cleans - 5 x 5-8
D: Goblet Squat - 5 x 5-8
E: Side Toss - 5 x 45-60 sec Or Swings if you don't have a partner
( Side Toss taught to me by RKC Team Leader, Michael Castrogiovanni)

Check out the Kettlebell Magazine Issue at http://mymadmethods.com/store/magazine-issues

Sweaty Saturday - slightly more conditioning than the usual workouts

2011-07-22T11:54:00.000-07:00

We did this workout in my class last Saturday. The beauty of this workout is, it's designed to where you can still use relatively heavier weights due to the time interval being only 20 seconds per exercise. Give this workout a try and let me know what you think.

Set your timer for 20 seconds.
Go through the following exercise and only break 20 seconds when you need to transition to the next exercise for both sequences.
Sequence #1

SWING
FLOOR PRESS (less strong side)
FLOOR PRESS (stronger side)
GOBLET SQUAT
FRONT LUNGE (less strong side)
FRONT LUNGE (stronger side)
H2H SWING

Repeat 3-4 Rounds

Sequence #2

PULL UPS OR ROWS
SNATCH (less strong side)
SNATCH (stronger side)
BACK LUNGE
BACK LUNGE

Repeat 3-4 Rounds

Cool down

Plank Holds
Side Planks

2-3 rounds

Attention : SAN DIEGO AND NORTH COUNTY LOCALS. Check out our most recent FAT LOSS WINNERS and get started on your wellness journey with us.

Robin in her mid 50's - Shares her story to a lean, strong, healthy, and beautiful body

2011-07-19T15:03:00.000-07:00

Many of you may already know Robin Duncan. Robin trained with me side by side in the first DVD that I ever filmed back in 2008, "The Ultimate Body Sculpt and Conditioning with Kettlebells." Robin was in her early 50's during the filming. I remember that day like it was yesterday. We ended up filming for 16 hours in 110 degree weather on top of a building downtown. It just happened to be one of the hottest days in LA. She was such a trooper! I wanted Robin in the DVD not only because I admired her strength, beauty, and youthfulness, but I wanted to show other people in their 50's, 60's, and 70's that they too can use kettlebells this way.

Filming of kettlebell DVD

Robin in her 50's

Before working with Robin I was very enthusiastic about trying to convince my older friends and clients in their 50's and 60's, that training with kettlebells properly is a must! Many would say things such as, "Lauren, as you get older you just have to accept the changes. Our bodies get weak and I will never be thin like I use to be, it's a part of the aging process. Kettlebells are for young, strong individuals like yourself." To be honest, I was sick and tired of hearing this negativity that we had to accept weakness, sickness, weight gain, bad backs, just because of our age. Why should we accept and let our bodies deteriorate if we don't have to? Once you make up your mind and tell yourself you are too old for this and for that, what's the point? Truthfully that's creating a barrier for yourself and not letting you live to your fullest potential, it's basically giving up. That's why having Robin in my life, as a role model, has been such a breath of fresh air. Prior to meeting Robin I was lucky enough to teach a few positive thinking ladies in their 60's one or two kettlebell exercises. They loved it, became stronger than they ever had been before, but still had the mindset of wanting a more gentle routine due to their age. Then I met Robin! Below, Robin will share her story. Robin is now in her mid 50's is still going strong and has never looked or felt better!!

Robin Duncan's Well-Being Story

My path to overall health has been an interesting journey. For most of my adult life I was a runner, competing in half marathons and routinely placing in the top 10 women in my age division. This was my life and my identity. But a series of running injuries sidelined me. I did not know where to turn. I thought I needed running to feel strong, maintain my weight, and deal with stress.

In desperation, I hired Lauren Brooks as a personal trainer to give me some tools to stay fit, just until I could run again. At the time, Lauren was just starting to use kettlebells so I was one of her first devotees. I was hooked! Bells made me stronger, leaner and more overall fit than ever, and I wasn’t beating my body up the way I was with running. Yet, I’m stubborn so I kept trying to ease back into running, but my body just wasn’t having it. So after over 25 years of pounding the pavement, I hung up my running shoes. This didn’t happen overnight. I had to injure myself a few more times before I gave up the fight.

Enjoying Yoga

Now I take long walks (trying to incorporate hills and sand) and do kettle bells with Lauren. I love working with Lauren, and how she is a life-long learner of fitness and constantly adapting and making her training better all the time. A few years ago, I got my yoga certification as well. The most important thing that yoga taught me was to listen to my body – the breath, my mental state – all of it is crucial in maintaining overall health. I feel strong, lean and youthful. People routinely stop me to ask what I do to defy the years. I tell them it is never just one thing!

I have also learned so much from Lauren about nutrition and supplements. I love food, but I am a nut about whole food, organic, and as unadulterated as possible. Give me an organic kale salad drizzled with olive oil, a squeeze of lemon and a handful of cashews and I am a happy camper. I do eat chicken occasionally, and love fish – especially sushi, but the bulk of my diet is raw and green. Hungry mid-afternoon? I grab a handful of almonds, or make a protein smoothie with almond milk, spinach and half a banana, or dip rice crackers into raw garlic spread (available at Jimbo’s and Whole Foods). I try to avoid gluten and sugar because I just feel better when I don’t eat them – I really don’t have a sweet tooth so it is not too hard for me; however, a few bites of dark chocolate after a meal is a nice treat.

Robin Duncan, mid 50's, strong, lean, and beautiful

Now in my mid-fifties, I feel like I really have a handle on the right combination for my body – and I also know that life is about being flexible. What worked for me in my twenties, might not work in my fifties, but staying fit, looking terrific and feeling good are something I can have at any age.

Thank you so much Robin for sharing this story with everyone. I often get emails of people telling me that Robin is the one that inspired them to try kettlebells. Even people in their 40's start using the "old" excuse, but upon by seeing Robin, it took all excuses away. Being that the first DVD, is still my #1 seller, I have also had many people ask and wonder what Robin looks like now. Coming from everyone who gets to train with her regularly, we are all in awe of her timeless body, mind, and spirit of a 20 year old! We know that age is just not a reason to have an excuse. We create our own boundaries and limits! Thanks again Robin for being the role model and inspiration we all need in our lives!!

Summer Green Juice Recipe

2011-07-07T20:09:00.000-07:00

I just finished teaching one of my evening kettlebell classes outside. I was lucky enough to be able to join in this time around. The workout that we did tonight is a workout I will be featuring in the next edition of My Mad Method's magazine. It was a tough one! Being that it's summer time, we were all pretty drenched after this class. With that being said, the only food that my body was craving after this sweaty evening was a glass of fresh juice. I wasn't planning on juicing tonight so I didn't have my usual staples. However, with what I had in my kitchen I made a surprisingly refreshing juice that satisfied me to the fullest. I had to write this one down so I can go back and repeat this amazing fresh green juice filled with rainbow chard, cucumber, celery, apples, and key limes. Yummy!!!

Fresh Green Juice - this made enough for 2-3 servings

Ingredients

1/2 bunch of Rainbow Chard (I cut part of the stems)
1 Cucumber
1 Celery head
2 Organic Small Apples
3-4 Key Limes (hand squeezed at the end) Key Ingredient

Hope you all enjoy this one as much as I did. Feel free to interchange your chard with kale, spinach, or any salad greens. I'm sure it will be just as refreshing. Let me know what you think.

Robyn and David's Kettlebell Experience and Life Changes

2011-07-06T09:40:00.000-07:00

I am truly excited to share this beautiful story about a wonderful couple who has clearly made some amazing life lasting changes. I had the pleasure of introducing kettlebells into Robyn and David's lives along with some nutritional influence along the way. Robyn and David now look and feel the best they ever have. Many people out there can relate to Robyn and how she suffered from a weak lower back that would constantly give her problems. She was very active but continued to have back pain. Like most people who have ever had back issues, she was intimidated and wasn't sure if she could trust kettlebells. Robyn has given birth to 2 beautiful girls, and like me had very large babies, via C-section. David, Robyn's husband, came to me with little strength, much like the average endurance athlete and in just a short time he has become a machine. He is unstoppable, extremely strong, fast, has a balanced body and lots of muscle. As a husband and wife they have transformed together! It's an honor to share Robyn and David's journey with all of you. Not only to highlight their success for all of their close friends and family to see, but to show them how proud I truly am of them. In addition, I enjoy inspiring all of you to be the best that you can be by showing you a real story about real people, who deal wth the same issues as everyone else. It's always such a humbling experience to be apart of each and every life change that I encounter, especially ones where good friends have become like family. Check out both of their inspiring stories below of what now helps them keep the lean, healthy, and fit bodies they worked for.

ROBYN'S STORY

Robyn and David before kids and kettlebells

When I was first introduced to kettlebells at the end of 2008 I was skeptical about it because I had a weak lower back and the kettlebell swing, at first glance, appeared to be very jarring on your back. In all honesty, I wasn’t sure it was something my back could handle. Well here I am 2 ½ years later telling you it has been the BEST thing for my back.

I am 33 years old and weight lifting was not something I did very much of in the past. I would lift 8-10 lb dumb bells with some of my exercises but never much more than that. I was a dancer for about 18 years, an avid walker, an occasional jogger and swimmer, and enjoyed a few years of tae bo, yoga, pilates, and The Firm videos. So I definitely was not coming into kettlebells with a “no exercise” background. I was very much into fitness and always enjoyed getting in a good workout but never took it to the next level.

Babies…

I gained 35 lbs with each of my pregnancies and have been able to get back to my “pre-baby” weight but the 2^nd time around was much different than the first.

1st Pregnancy 40 Weeks Pregnant

During my first pregnancy I suffered from extreme lower back pain and sciatica and it was very early on in the pregnancy which was strange. I had random lower back problems for a couple years prior to that also but just seemed to me like I had a weak back. Once the baby was born my back seemed fine. Anyway, I decided to shed the rest of the weight by training for a triathlon in my neighborhood. I didn’t actually do an organized triathlon – I did my own little one in my neighborhood! So with my husband cheering me on (he had just gotten into triathlons – the organized ones) I was able to complete it 7 months after my c-section. The sprint triathlon consisted of a 1/4 mile swim in our community pool, a 9 mile bike ride, and a 3 mile run. I returned to my pre-baby weight and my back seemed ok but I had no real muscle definition and my nutrition was filled with a variety of things – I have always been that person who eats pretty healthy but also mixed in unhealthy too and I loved my sweets!! And it didn’t help that my husband brought all sorts of sweets into the house…I didn’t have the willpower to say no once they were staring me in the face.

I told Lauren about my previous back issues and how I was very concerned that the kettlebell exercises looked so hard on your back. She promised me that once I learned the correct form I would only be strengthening my back and core which will help me in the long run. I took a private class with Lauren a few months before becoming pregnant with my second child and began using her volume 1 kettlebell DVD. During my second pregnancy, I did not suffer from lower back pain. After my second baby was born (and yes, another c-section) I decided I would shed the weight by doing kettlebells and Buggybellz classes. Once I got the green light to exercise 6 weeks after my c-section I started up the kettlebell DVD again and loved the fact that it was such an efficient way to burn calories and fat because all of us moms know we don’t have that much time to devote to exercise especially in the beginning with round-the-clock feedings. 3 months later I joined Buggybellz – a super effective kettlebell class 3x a week with baby in stroller. I was hooked. Between Lauren’s kettlebell classes, Buggybellz classes, and doing the video at home I was back to my pre-baby weight within a few months. I was feeling stronger but still didn’t see muscle definition. I used the 8kg bell for several months then graduated to the 12kg bell. I kept telling Lauren I was fearful of using heavier weights because I didn’t want to “bulk up” and I was still being very cautious in regards to my “weak back.” After using kettlebells diligently 3-5 times a week for a year now I can see that my body is much leaner and I finally have defined muscles (which I have never had before) but absolutely no “bulkiness.” My back is so much stronger than it used to be as is my core. After 2 c-sections my abs definitely have a mind of their own but I work hard (even if just for 5-10 minutes a day) at engaging them and making them strong. At 109 pounds, I can swing the 20kg bell with ease, do push presses with a 16kg, and snatch and double clean with 16kg (35lb) bells. I know these aren’t super heavy bells but I also know my limitations and have learned to listen to my body.

Robyn after 2 Kids and Kettlebells!

Baby #2 - 9 months!

In the past few months I have also really improved my eating which has made a huge difference in the way I look and feel. Having my husband on the same page now, in terms of healthy eating and daily exercise, gives me that extra push…we really motivate each other which makes it fun. We eat lots of vegetables, fruits, grains and nuts and have really cut out the empty calorie and high sodium foods. I enjoy making myself a different salad everyday for lunch so I never get bored. I have really cut back on chicken and don’t eat any red meat anymore. I do enjoy fish once or twice a week. And I still eat some sweets just not the muffins and cookies and cakes that I used to go for - now it’s a little frozen yogurt or dark chocolate.

The strength, conditioning and new found health I have achieved through both kettlebells and the influence of good nutrition will stay with me forever and I will be able to pass that on to my children.

DAVID'S STORY

I’ve been actively involved with some form of sports or fitness activity for as long as I can remember. I grew up playing football, soccer, basketball and baseball and also participated in a few short distance running races just for fun. Fitness was just a part of my life growing up and continued all the way thru college. On average I would say I spent 1 to 2 hours per day exercising or doing some form of fitness activity. I enjoyed staying fit as it was a way of keeping my mind and body healthy, and was a great way of challenging myself (and my teammates) to meet and exceed personal and/or team goals.

In my opinion, a significant part of being able to successfully maintain my level of activity came from eating a fairly well balanced and nutritious diet. As we all know, when we are young it’s easy to not eat as healthy as one should and can still get away with it. But as one ages, one quickly learns that the body is not as forgiving. However, once I graduated college and started working full time, I found that my days were spent for the most part behind a desk rather than on a ball field or gym and this is when I first started noticing changes in my body both physically and mentally.

My days of exercising for 1 to 2 hours per day were reduced to 1 to 2 hours per week and gradually decreased to almost 0 hrs per week as time went on. I was working 12 hour days and also got accepted into Graduate School to get my M.B.A. Clearly I became inundated with both work and schoolwork and unfortunately to keep up I chose to eliminate exercise all together. Additionally, my eating habits become poorer as well. Crazy work schedules meant fast food for lunch, junk food for snacks and midnight dinners right before bed only to wake up and do it all over again the next day. My energy level was decreased to the point where I felt I needed to nap each day and even on the weekends had little to no energy or desire for that matter to exercise. I felt slow and sluggish and generally just fatigued. I started to gain weight, first slowly, and then at an increasing rate. I’m 6’ tall and I went from 195 lbs to 235lbs in about a year and in addition to feeling more fatigued I started to notice that my immune system was weaker as I was getting sick more often. It was a terrible pattern that I had got myself into and really missed the days of feeling energetic and just overall healthy.

It was at that point that I decided that things needed to change. I mean going out and playing a friendly game of basketball with friends was a struggle, or going for an easy bike ride at the beach was just too hard. I didn’t want to continue going down this road. I was aware of the consequences that a poor diet coupled with a lack of exercise can lead one to. I knew that it was time to make a change and get myself back on track.

The day I finished Graduate School I made a commitment that I would do my best to try and set aside more time to exercise and stay overall more active. I started out by just walking a few miles several times a week, and then moved on to jogging a mile or two per week. It felt good to be getting my body moving again. I noticed that I had a little more energy which was good seeing as we just had our first child and would definitely need the extra endurance for that. I did not make any real changes to my diet as I really wasn’t convinced that would have much of an impact on how I was feeling. One thing was obvious though I wasn’t really losing any significant weight or gaining any new muscle definition.

I was fortunate enough after Graduate School to be offered a C.F.O. position with a well respected Triathlon Apparel/Footwear Company and from that point on my exercise routine changed dramatically. Partly due to my competitive nature and partly in order to keep up with my fellow triathlon focused co-workers. I started gradually increasing my running distance from 2 to 3 miles, to 5 or 6 miles per week, riding my bike 10-20 miles per week and swimming 1 mile per week. It was a struggle at first keeping up with this routine. Running especially was hard for me. After a 2 or 3 mile run I was completely wiped out. It did feel great though being active again and slowly but surely the weight started to come off. After about 2 years of consistent training I was able to bring my weight down from 235lbs to 205lbs. In May of 2007, I competed in my first Sprint Distance Triathlon (.25 mile swim, 9 mile Bike, 3 mile Run) and by the following year competed in my first Olympic Distance (.90 mile swim, 25 mile Bike, 6 mile Run) race. In fact a buddy of mine challenged each other to go out and do our own Half Ironman distance race (1.2 mile Swim, 56 mile Bike and 13 mile Run) which took about 6 hours to complete. It was a great achievement and I never would have thought that I could have done it seeing as where I’d let myself get to just a short time ago.

A couple of years ago my wife decided to give Kettlebells a try. She started out using Lauren’s Volume 1 video at home. I had never heard of Kettlebells prior to this. At first it didn’t interest me in any way as it looked awkward, nor did it really seem enjoyable or beneficial. During that winter our local pool had closed for repairs and so I couldn’t swim as part of my normal routine. After several weeks of watching my wife do the videos I reluctantly chose to give Kettlebells a try and I haven’t looked back since. I started like many others just doing Lauren’s Volume 1 video at home using a 26 lbs Kettlebell. I mixed this new Kettlebell routine in with my running and biking and then worked my way up to signing up for one of Lauren’s classes. She really proved that Kettlebells was an effective way of strengthening one’s body while having fun at the same time. I also really started enjoying the fact that you could do Kettlebells anywhere. At home, on the road while traveling, etc. It was very mobile and easy to do anywhere. I went from doing Kettlebells once a week to combining it into my routine 3 or 4 times per week.

Feb Fat Loss Photo - before nutrition and major strength changes

After just a few short months, I noticed that my body was becoming leaner and stronger and also was loaded with energy. No need for my daily nap anymore that’s for sure. In fact I had found that I had more energy than ever. Also, Kettlebells provided a great environment for my wife and I to work out together which was really rewarding. Again I continued to drop the weight with my regular Kettlebell routine, going from 205 lbs to 200 lbs. However, there was still one significant piece missing that would ultimately help me get to the next level and that was the nutritional aspect of my routine. You see with all of the exercise that I was putting in, it gave me the false impression that I could eat whatever I wanted whenever I wanted. That’s not to say that I was eating junk food 100% of the time. I ate a fairly well balanced diet but clearly still ate my fair share of fatty and non-beneficial foods on a regular basis. All of my exercise was just counter-acting my diet so there was in essence sort of a “neutral” impact to my body.

4-5 Months of Nutrition Changes and Heavier Bells!

With that said, Lauren convinced me to give one of her infamous monthly Fat Loss Challenges a try. I was reluctant for sure but decided to give it a shot. I started by eliminating the daily ice cream routine, weekly french fries and potato chips, the post lunch cookies, weekly pizza night, etc and that’s when it all changed. I mixed in more healthy flour-less breads, salads, greek yogurts, nutritional smoothies, nuts and raw fruits/veggies on a regular basis and made it a point to only splurge once a week (you have to keep sane for sure). Within just one month my weight dropped 6 lbs, my muscles became leaner and more defined and my energy level was off the charts. I have now been continuing this exercise and “cleaned” up diet routine for almost 5 months now. I’ve lost 15 lbs since then and consistently maintain a weight of 185 lbs to 187 lbs. I’m able to double press two 80 lbs Kettlebells several times, do a pull up with an 80 lbs Kettebell chained to my waist and easily snatch an 80 lbs Kettlebell several times. I completed my first half marathon in just over 2 hrs in April 2011 and hope to maybe sign up for a full marathon later in the year. My core is so much stronger and flatter, my arms have become more defined and my posture is much straighter which I believe is all related to my new routine and diet.

Clearly, one can see the true benefits of staying active and eating healthy. I am living proof of that. I don’t want other's to feel they have to go to this extreme. Everyone can do it at their own level and pace, but the crucial thing is that they enjoy it. It’s just about taking the time to make a change. It doesn’t have to be drastic just enough to make a difference in your life so that you can have many more years of health and happiness. I wish everyone the best of luck.

The Strong, Fit, and Healthy Couple

I just want to thank Robyn and David for inspiring all of us to continue to be our absolute best in health. Everyone they encounter they inspire! It just so happens that today is also their anniversary. Happy Anniversary to an amazing couple of 9 years! We love you!!!

Nutrition Interview with Lauren Brooks from Smart Fitness Coach

2011-07-03T21:42:00.000-07:00

Here is a free podcast interview with me regarding some topics such as raw food, plant based eating, paleo diet, and more.

Download your free episode on itunes here or visit Smart Fitness Coach to download the mp3 and get some show notes and things discussed in the interview on where to go.

A few resources to learn more about raw foods or plant based living can be found at the post directly below this one.

4 Month Update on a Plant Based Diet (Almost Vegan/ Vegetarian)

2011-06-28T15:04:00.000-07:00

I never thought in a million years I would be where I am now with my current eating. Being in the fitness industry for so long and surrounded by lean bodybuilders and athletes, I was convinced that we absolutely had to get our protein from meat or animal sources to sustain energy and physique. I thought that if I were to ever give up animal protein I would not be able to have a lean body, would get weak, and become deficient. Growing up, I always loved and cared for animals but chose to not think about the treatment of certain animals before I put them in my mouth. I worked in a fine dining restaurant when I was 18 years old, where most of the dishes were rack of lamb, duck, pork chops, quail, steak and prime rib. We were encouraged to try all the dishes so that we could properly describe the tastes to our guests and pair them with the appropriate wine. I always felt so strange eating each bite but looking around me, no one else seemed to feel strange, so I did my best not to think about it. I had other interests to think about that were right in front of me. I felt like what I didn't see behind closed doors, didn't hurt me, so therefore it just wasn't a huge issue for me.

Now here I am starting into my 5th month of not touching any meat and honestly I feel incredible. If you read my previous posts and updates on how I began this journey, it had nothing to do with animal rights. This journey honestly had to do with clearing out the junk from my system. You can read how I got started here and my previous update here. It has now evolved into a new way of life for me. I'm a researcher so both fortunately and unfortunately I've discovered and seen so many things regarding the meat industry that I can no longer get myself to even eat meat. I'm not bashing meat by any means. I support the local farmers that raise their meat humanely and feed them the food that they are designed to eat. If I ever decided to go back to eating meat it would have to be from happy animals and eggs from chickens I know or own. Before I get in to the details as to where I am regarding my journey, I would like to briefly share a typical day of eating and how my energy levels are.

I am a firm believer in a gentle rotation of foods. I don't think it's wise for anyone to eat the same exact thing every single day. Giving your body a chance to digest different types of food not only gives you a chance to intake a wide variety of vitamins and minerals, but it will decrease the chances of developing stomach allergies or any deficiencies. The following day contains things that I will eat 2-3 times per week, but certainly not every day.

Morning - Yerba Mate Tea with a splash of Coconut Creamer
Chia Seed Cereal (2 Tbs of Chia seeds mixed with 4oz of water)
Goji Berries, Raw Coconut Butter, Fresh Berries, and a splash of hemp milk

Mid Morning - Organic Apple with a small amount of Sunflower Seed Butter
Yerba Mate or Green Tea depending on a workout day. I interchange this with my workout meal sometimes.

Afternoon - Collard Green Wraps - Filled with sprouts, carrots, cucumbers, dulse, tomatoes, avocado, and hummus Or very large salad with homemade dressing.

Late Afternoon or Workout Drink - Raw Sprouted Brown Rice Protein (not every day), Hemp seeds, Chia seeds, Water, Fruit, Maca Powder, Spirulina.

Evening - Raw Pad Thai - with Sea kelp noodles, cabbage, mint, raw spicy cashews, coconut yogurt, carrots, and green salad.

Late Evening - If still hungry this might be the only time I have a cooked meal. Whether it be a small bowl of warm oatmeal for extra relaxation. Again it depends on the day. Sometimes I enjoy vegetables and hummus or raw kale chips. ;-)

Dessert - Not every day, but I do enjoy a piece or two of very very dark chocolate during the day or in the evening.

Many days I'm sipping on Green Smoothies for my snacks or drinking fresh juice that I make with my juicer, which satisfies me without even having to stop my day to "snack."

Getting back to my new way of looking at life. First of all, I don't think that I could have done this without such an amazing support system. People saw such a zest of life out of me after the first month and they started looking at the research as well. Many of my close friends and students wanted to give it a try. I am not alone in this journey. It has been such a bonding experience and a fun one that we have all gone through together. My husband watched some of the documentaries with me and is a full blown vegetarian, not quite vegan. My closest meat eating friends are mostly vegan and vegetarian now. They too have had incredible experiences. One that sticks out is Katie Dawers, which you will be seeing much more of in the future. She went from incredibly strong to ridiculously strong over her course of plant based eating. Della went from a powerhouse who needed coffee on a regular basis for over 20 years to an energized super strong woman that now faces the day without an ounce of caffeine!

I had an unfortunate incident, prior to my plant based eating, where I was developing carpel tunnel symptoms and major swelling in one of my hands. To make a long story short, I didn't stop using it and even took the liberty of snatching a 24kg thinking it would just go away by itself. Well I have to admit that I was being stupid for not resting it and continuing to push it. I was forced to be in a cast for a few weeks, not because of the snatches, but because there was so much swelling I had to rest it. Needless to say I was forced to not use my hand for over a month. My kettlebell training, pull ups, push ups, and all the fun exercises had to come to a halt. I wasn't allowed to run with a cast or do much because I couldn't get it sweaty! My muscle was sure to dwindle and get weak right? Below is a recent photo of plant based eaters that have had anywhere from 1-5 children. I'm the one in the green top. ;-)


Katie Dawers, Della Whelchel, Lauren Brooks, Sheryl Lambert - New Plant based Eater, kettlebell swinging mommy's.

LOOK at the definition in Della Whelchel's back. This amazing mother of 5, does not step foot in a gym for any conventional bodybuilding routine. Della has been on a strictly plant based eating program for 3 months. Della comes to my classes and uses body weight exercises, kettlebells, ropes and suspension training to have the beautiful, real strong muscularity that she possesses. This picture just doesn't do her justice.

I look forward to sharing more pictures of the inspiring new plant based eaters in the future. This has been a complete life altering experience for me physically and emotionally. Now that I am finally getting back in to the swing of things with my workouts, I can push it harder than ever. My body seems to recover much more rapidly. My digestion continues to be better than it ever has and I just feel happier. If you are considering adding more plants in your life and maybe trying to eat a little less meat, I say go for it. No need to go full throttle like we did. It definitely is not an easy change when done quickly. It does take work and extra preparation if you choose to be gluten free, soy free, meat free, and only focus on plants, fruits, nuts, and seeds. It can be an extreme way of living so it's definitely not something I recommend for everyone. I want to reiterate that I do not like labeling myself. I do eat plant based vegan about 95% of the time. This doesn't mean I will never have a piece of raw fish again or have an organic free range egg if traveling. I notice if I become too fixated on
"vegan" or "raw vegan" it can push me the other direction. The message is not to be an extremist, but to know that you can build a strong, lean, and fit body off of foods that are not animal based. Even if you just lower your animal intake and incorporate many more fresh raw foods you will notice an improvement in your energy, workouts, skin and digestion.

There are so many inspiring vegan athletes and fitness enthusiasts out there that I wanted to mention so that way you too can do your own research. Here are some super strong fitness plant based eaters that are role models I suggest you check out. Mike Mahler, Jon Hinds, Sherif Kamal, Rich Roll, Female Vegetarian/Vegans. Here is a list of some of the Top Vegan Athletes. Here is an inspiring raw vegan woman that I had the honor to teach kettlebells to, Mimi Kirk, you can find her new book "Live Raw" here.

I will leave you with this. What works for me or for them does not mean it will work for you. This is my journey and I appreciate you reading this. I will continue to happily share with anyone that cares to ask.

Linda's Favorite Full Body Workout

2011-06-25T22:04:00.000-07:00

Here is another super fun strength and conditioning workout. We did this the other day in the kettlebell class. Most of my ladies were using 16, 20, and 24kg kettlebells. Men were using 24, 28, 32, and 36kg. For the swings almost everyone was using at least a 24kg. This is meant to be used with a heavy kettlebell. However, if you have a hard time lunging properly I prefer you go light or without a bell to have great form. Form is first, then load yourself up only if you can keep your form flawless!

Warm Up - Down dog to Plank Hold x 5, BW Turkish Get Up 3 per side, Prying Squats x 8

Workout - Go through each exercise and perform the amount of reps prescribed. For example. 6 Back Lunges each side, 6 Front Lunges, 6 Pull Ups etc.. Swings will always be 20 reps. Then start over again to 5 Back Lunges.

Ladder Reps 6,5,4,3,2,1 - if you are a beginner start at 5 or 4 reps instead of 6.

Back Lunges (hold kettlebell in rack position and step back with the opposite leg that the bell is on)
Forward Lunges (hold kettlebell in rack position and step forward with the opposite leg that the bell is on)
Pull - Up or Body Row
Single Leg DeadLift
Press (straight military presses with no clean in between)
Push - Up
Two Handed Swings x 20 Reps
Chest, Shoulder, and Hip Flexor stretch.

Repeat going down the ladder until you get to 1. Do not rush through these exercises unless you are not interested in strength gains. Using lighter weights will allow you to recover quicker and perform this faster, therefore making this more of a conditioning drill. Try and use heavier weights especially as you get to the 3, 2, and 1 category.

Finish/ Cool Down with Planks, Prone Cobra's, Russian twists and Joint Mobility.

Let me know how you do! Good luck!!

Super Strong and Effective Workout

2011-06-15T11:35:00.000-07:00

I thought I'd share a workout that my super strong kick ass class did this week. It was a beautiful day outside here in Encinitas at around 68 degrees. This was the class design. Feel free to give this a shot.

Part 1:

Partner you go I go. Go through each exercise back and forth with your partner. First round you will do 2 reps of each then your partner will go, then 4 reps of each then your partner, 6, 8, and finally 10!

2 Kettlebells needed.

Push Ups on Bells

Double Front Squats

Double High Pulls

Double or Single Stationary Lunges

While your partner is working you are lightly stretching your hip flexors, glutes, or chest in between. Reps 2,4,6,8,10. Your partner is really there to pace yourself. If you try this alone take rests as needed so you can go in fresh. Let me know how you do.

Part 2:

Pull - Ups or Rows 75%

Planks - 30 seconds

Snatches 5,4,3,2,1

Repeat 2-3x

Many of my ladies were snatching 20kg's with ease. Katie Dawers at only 123 pounds was using DOUBLE 20 KG'S throughout the majority of Part 1. Very proud of my whole class! More and more strong ladies are disproving the get big and bulkier theory when using heavy weights. I have the tiniest girls using the heaviest bells. Come on people let's wake up and start lifting heavy sh#t! (properly of course with good structural integrity)

Tell me how you do with this workout!

Over 5 Inches Lost in Waist in 4 Weeks After Trying Everything!

2011-05-31T12:13:00.000-07:00

Here is a letter I just received a few days ago that I would like to share. Another new mom reaches out and shares with me her experience with finally finding a workout that not only gives her the results that she wants, but also makes her look forward to it. Everyone has to realize that there are many paths to get to one's fitness and health goals. However, to stay motivated and actually enjoy that path is what's most important. If you are bored to tears and dread the activity that you have chosen you really need to figure out a more exciting and enjoyable avenue for yourself. Otherwise you will not be consistent and you will definitely not be able to stick with it long enough to see lasting results. Getting to your goals should be a fun and lasting experience that continues for a lifetime.

I am sure many of you have been through the same thing that Patty has been through and can relate with her.

Hi Lauren,

I have been struggling with finding a workout that fits me for a very long time. Running, yoga, weight training, jumping rope... I've tried so many things. Endless cardio bores me, I love weight training but never felt like I was effectively doing it and it didn't help me lose weight, just get bulky. And I have always had an aversion to workout videos -- lame! I have a naturally muscularly dense body and I know I am naturally strong.

I had my daughter 8 months ago and while pregnant so many women told me that they had never been as skinny as when they were breast feeding so I thought the baby weight would melt away. I was so wrong. I gained 55 pounds when I was pregnant and 6 months after having my baby I had still only lost 20 of those pounds. And the same 10 kept coming and going as my body would adjust to my running routine to store fat for the baby's food. I even tried jumping rope while the baby was napping, and I actually stress fractured BOTH of my knees from it and was on crutches. Can you imagine??? I was truly desperate.

After reading in a few different articles/books about kettlebells being the perfect workout, I started looking for some instructional videos and of course found you. In 4 weeks I have lost 5+ inches from my waist and I haven't felt this good in years. I LOVE your workout and I love kettlebells. It is the perfect workout for me. I have so much fun doing it, I can't wait for the baby to take her morning nap so I can get to work! I have never done a workout that didn't feel like a chore before this.

My husband noted my accomplishments so far and said to me, "It's like you're finally starting to realize that you are beautiful." Now he wants to start, after seeing my results. That is truly what it means to lead my example. So thank you for making this video and not only allowing me to enjoy getting in shape again but also to inspire my husband to do the same. (He gained some baby weight too while I was pregnant...)

Thank you again!

Kindest Regards,
Patty M.
from South Salem, NY

Living in the Present

2011-05-11T10:55:00.000-07:00

I gave a quick inspirational speech at a meeting this morning. Thought I'd share it.

I have found in all my years of teaching fitness, nutrition, and health, that exercise is a way to live in the present. Reaching for foods as nature intended is a way to preserve your health and fight off disease.

The Dalai Lama, when asked what surprised him most about humanity, said:
“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

Let’s all take a moment and slow down. Make it a priority to spend extra time preparing whole foods, spend the extra time moving. Doing an activity or an active hobby you enjoy. Instead of meeting a friend for dinner, meet them for a walk. Live with intent to keep your mind and body healthy. It will not only enrich your every day life that money can never buy, but will give you the opportunity to cherish those around you and become a better you.

Karyn's Transformation after THREE kids

2011-05-02T18:43:00.000-07:00

For the last couple years I have had the honor of working with Karyn Randolph from a distance. I am amazed with her transformation. Karyn not only has proven that a mother of 3 young kids can achieve a fit and healthy lifestyle, but she has also been able to take her training to a whole new level. She is stronger, leaner, and healthier now than she has ever been! I received this latest email from Karyn.

Hi Lauren,

I have been meaning to send you a little update for some time now. Since 2009 your videos have taken me from a beginner with no experience and almost 30 pounds overweight, to in shape and maintaining 120 pounds and stronger than ever. I am stronger and healthier than I have ever been. I am not sure what to say except THANK YOU!!

Thanks to your help with the food plan I was able to finally kick the afternoon Dr. Pepper and candy bar habit. I have learned that I really can take it or leave it with the morning snack, but I MUST have a healthy snack in the afternoon or I will reach for anything in site and it won't be healthy. In case I forget my snack I keep 3 pre-measured servings of protein shake in a baby formula storage container in my purse. In a pinch I can shake up a serving or two with cold water and I'm good to go.

You set such an example for all of us by walking the walk and practicing what you preach every day. It was your photo on your blog in June 2009 holding your kids that inspired me to order your video. Here we are almost two years later and I rarely miss a workout. Lucky for me every time I get bored you put out a new video that is harder than the last.

I attached a few "body by Lauren" photos for you :) It was taken when I started my kettlebell adventure in June 09 and I was 147 lbs.

I am hoping some day to show up for another butt kicking in your back yard!

Take care and I hope all is wonderful for you and your super cute family.

Karyn

Karyn has been so dedicated and inspiring I asked her to share her story. You can read it below. I hope you are able to share this with a special woman in your life.

BEFORE

Karyn's Transformation Story

In April of 2009 three months after giving birth to my third son I was 32 years old and I weighed 147 pounds. I was shocked when I saw the scale. I knew I wanted to get back into shape, but I was overwhelmed. My weight prior to my first pregnancy was 115 pounds. With three kids where would I find the time? After my first two pregnancies I spent countless hours on the elliptical and treadmill. I was what I now refer to as “fat skinny”. I would lose weight to around 126 pounds but I didn’t want to be in a bathing suit ever. I was not tone and I had no muscle definition.

My brother Kevin tried to get me to try kettlebells in 2006 after baby # 2. I tried it once and told him the kettlebell was stupid and I wasn’t going to do it. I avoided it because he lived in another state and I didn’t feel like I knew how to properly perform the exercises. In 2009 he talked me into it again. He convinced me that I could work out in half the time I spent on the treadmill and I would lose more weight, and build muscle. He said, “look up the swing and the dead lift on Youtube and call me to see if the person has good form.” I looked at all the “buff” kettlebell men on Youtube and wondered if I was going to look like Arnold, and then I stumbled upon Lauren Brooks. She had a six week postpartum photo on her blog from March 2009, and her two youngest babies were close to the same age as my two youngest, but she had a six pack. I was inspired! I watched all her Youtube videos and was given the okay by my brother. Her form was perfect. I remember staying up half the night reading her blog.

I ordered Volume 1 of Lauren’s DVD. One of my problems was my addiction to sugar and baked goods. I immediately started implementing her blog recipes for different muffins and pancakes into my diet. I also began drinking her smoothie recipe every morning using Fit365 shakes.

I began with the 11 minute video and an 18 lb. kettlebell. As soon as I could finish the video and keep up, I doubled it and did 22 minutes per day. By then end of April I was down to 140 pounds. By the end of July I was down to 136 pounds. I was not as serious about clean eating as I could have been, and my workouts were inconsistent due to lack of sleep and juggling life with my three boys and one step-daughter.

On September 7th I decided to clean up my diet and workout regularly. I made it a goal to do the 40 minute video every Monday, Wednesday and Friday without fail. Sometimes this meant training at 11:00 pm, but I didn’t quit. From September 7th to November 2nd, I dropped from 136 down to 126. I cut out all white flour, sugar, and fast food and I limited my dairy. By this time I had many people asking me what I was doing. The results were noticeable! I took Lauren’s beginning kettlebell workshop in November of 2009 to make sure my form was correct, and I started sharing kettlebells with everyone I could. I was in great shape, even after three kids. It was around this time that Lauren released her Volume 2 DVD. I was completely addicted to kettlebells and loved the fact that I could squeeze in three forty minute workouts and still see results. I had joined gym after gym in my twenties and never saw results from weight machines or aerobics classes. I would always quit because I never saw results!

After

I continued my kettlebell training and in September 2010 I went through the HKC Certification. I was between 122 and 125 pounds. I wanted to get down to 120, and I wanted to quit my afternoon Dr. Pepper and York Peppermint Pattie habit. With the exception of that, my diet was pretty clean, but my afternoon crash always led me to caffeine and sugar. I contacted Lauren regarding a nutrition program and was able to eliminate the caffeine and sugar from my diet. The key for me is always having an afternoon snack on hand. I usually eat 5-6 small meals per day as she suggested and I am never hungry! I plan all meals ahead I pack a cooler on work days.

Lauren’s videos have taken me from a beginner with no experience and almost 30 pounds overweight, to in shape, maintaining 120 pounds, and stronger and healthier than I have ever been. I rarely miss a workout and I am back down to the size 2 I wore before having three kids.

AFTER

Karyn Randolph
HKC Certified Russian Kettlebell Instructor
Marysville, Ca.
K2FitnessStudio.com
http://www.facebook.com/pages/K2-Fitness/119849564749406

Photo's taken by Melissa check her out at photographybytigerlily.blogspot.com

If you live near Marysville I highly suggest you check out her kettlebell classes. Karyn has my highest recommendation not only as a teacher but someone who can motivate you to accomplish your goals. Thank you so much Karyn for sharing your experience with the world. It's all about inspiring one person at a time to make a life change!

Forks Over Knives

2011-05-01T21:27:00.000-07:00

Here is a trailer for a documentary that will be releasing any day now. You can see where it will be playing in your location here. I definitely plan on seeing this movie. This couldn't have been coming out at a better time with my new and personal preferences with eating.

Here is a more in depth discussion about it on the Dr. Oz show. Good stuff!

30 Day Recap of my (well almost) Vegan Experience

2011-03-31T10:47:00.000-07:00

First I'd like to begin by saying how wonderful this experience has been for me. I was able to delve into the world of living a vegan lifestyle for the month. I know it's very possible to live this way because I felt great most of the time. Although being that I have always been someone who generally eats a good amount of eggs, poultry and fish, going cold turkey was a bit tough for me.

I started this journey as a 3-day fruit, veggie and some seed "detox.” Then it turned in to 7 days of mostly raw vegan since I was feeling really good. By week 2, I felt that I needed some cooked foods, so I went ahead and listened to my body. Coming to the end of the 3rd week I was starting to feel really lethargic and my workouts were suffering a bit. I was still eating lots of fresh vegetables, fruits, nuts, and legumes throughout the day, along with a vegan protein powder, but I felt like something was missing. Eggs kept calling my name. I didn't miss the taste or texture, but I just felt that my body really needed them. So by day 21, I added organic free range eggs back into my diet. Wow, what a difference! Although I had been supplementing my diet with B-12, my body still wanted eggs. Since adding them back into my diet, my workouts have been much more powerful and I feel really energetic. I still haven't had fish or anything similar yet.

I had a chance to really learn a lot about the different classifications of how people eat. Here are some of the classifications which I found quite interesting.

Lacto vegetarians those who do not eat meat or eggs but do consume dairy. Most vegetarians in India and classical Mediterranean lands fell into this classification.
Lacto-ovo vegetarian, or ovo-lacto, do not eat meat but do consume dairy and eggs, this is the most common type of Vegetarianism in the Western world.
Ovo vegetarians do not eat meat or dairy but do consume eggs.
Vegans consume no animal products or animal by-products. This means no beef, poultry, fish, eggs, or dairy (many vegans also avoid honey). Veganism also extends beyond the diet. Vegans avoid leather, wool, silk, down, etc. Some people use the term strict vegetarian for people who follow a vegan diet but still use animal products in other parts of their lives.
Dietary vegans avoid eating animal products but will still wear or use animal products.
Raw/living foodists eat at least 75% uncooked (items may be heated up to 115 degrees), unprocessed, organic fruits and vegetables, with the intention of preserving more vitamins and minerals. There are very few “pure” raw foodists though many people “eat raw” at least occasionally.
Fruitarianism consists only of plant matter that can be collected without harming the plant. They only consume raw fruits and seeds. I found this one pretty fascinating.
Macrobiotic diets are mostly whole grains and beans.
Natural hygiene is principally raw vegan foods.

Diets that are not classified as vegetarian include:

Semi-vegetarian, where people avoid some meat (usually for health or ethical reasons) for example, ones who avoid red meat but still eat poultry or seafood.
Flexitarians lead a mostly vegetarian lifestyle but occasionally eat meat.
Freegans only eat food that has been discarded and would otherwise consume landfill space.

At this point in my life, I'm feeling great as a vegan who eats eggs, which is considered an Ovo Vegetarian. I’m not the kind of person that likes to be limited by labels. If I get the urge to eat fish once a month I will. I think the best thing is to follow what your body tells you. I really enjoyed going through this and I think everyone should at least try a 3-7 day trial of eating mostly vegetables and fruits. I will definitely do a detox like this at least 2 times a year.

I found within the vegan classifications, being raw, high raw and some cooked there are lots of support online. There are loads of forums, recipes, books, to make it an easier transition. I'm a strong believer that we are all different, therefore not one way of eating works for everyone. Some do great with dairy, some do wonderful with eggs. I do feel it's important for everyone to have vegetables. I also don't think it's smart to restrict too much fruit, which many do. Since upping my fruit intake I feel satisfied, energized, and my digestion is amazing.

It's now been 40 days and I don't see why I will stop anytime soon.

My experience with Raw Vegan so far

2011-03-03T14:29:00.000-08:00

This all started after going on a trip filled with many indulgences. I haven't taken a "relaxing" vacation to a tropical place in almost 5 years. Since my honeymoon. There were 11 of us that went to Ixtapa, 5 kids under the age of 5 and 6 adults. Needless to say, meal time was a bit hectic. Where we stayed, the dining hall had the most beautiful display of every type food imaginable. The foods were fresh and tasty as well. The dessert bar looked like something you would find on the Biggest Loser TV show as a temptation. There was all you can eat ice cream, pastries, breads, cookies, pies, and they looked and tasted homemade. It was not a good place for someone trying to eat healthy and stay lean. Not to mention the make your own pizza bar, pasta station, sushi, and so many other types of goodies. The first few days I was really disciplined and just reached for the vegetables, lean poultry, salads, and raw fish. Then I would finish off with a large plate of fresh papayas and pineapple. As the days went on and I watched everyone else enjoying all the goodies, I felt that maybe this is my chance to indulge. When do I eat like this at home? Never! So from then on I ended up nibbling a little on the cookies, trying tastes of cakes, having an ice cream in the hot sun, and even had my share of fresh mojito's. This place was an all inclusive resort that allowed you to have as much food and beverage, alcohol included, as you please. I did what I felt was the right thing and indulged, but with control; well most of the time. ;-) I continued to exercise during the day with activities such as kayaking, walking, barefoot sprints on the beach, and pull-ups. So I wasn't feeling too guilty. One thing I missed dearly was my fresh ionized alkaline water. We had to drink lots of bottled water and I could literally feel and taste the difference.

On the plane trip back home, I felt pretty sick to my stomach and bloated with all the horrible forbidden foods that I had eaten. I probably put on about 4 pounds, which was the wrong way to go since I was running a February Fat Loss Challenge. Since I don't normally eat like that my energy and body were really hurting from it. I thought the best thing for me and my only option upon returning was to cleanse my body of all the sugar and junk. That's when I decided that eating just fruits and vegetables would be the mildest, yet most effective way. Starting Day 1, Monday, I went right for it. It was also nice that Ben was on board with me. My day consisted of tons of alkaline water with lemon, bananas, celery, cucumbers, lots of bell peppers, avocados, apples, and a green smoothie. It felt good to be getting rid of the horrible food and putting in fresh fruits and vegetables. I had some lethargy and headaches but knew this was to be expected.

Day 2, Tuesday, came along and I was feeling good but not quite satisfied with all the fruits and vegetables. Tuesday looked just like Monday, except I added a small amount of raw pecans and almonds, which made a world of difference. My body started feeling really cold and I was getting the shivers. I thought maybe it was just my body re-acclimating to the colder weather after being in the tropical climate for a week. Then Day 3 came along and I was still waking up bright and early at 5:30 a.m. with lots of energy. Normally I can't get out of bed until 6:30 or 7, so this was a surprise to me. I had the same foods as Tuesday, but added some fresh young coconut and a few pistachios. I also felt the need to try and add a few lentils to my raw salad. Which actually didn't go so well with my stomach, so I nixed them. My body was really shivering and cold. I was actually shaking at times throughout the day and could barely hold a phone conversation since my teeth were chattering. I figured it was a combination of my body detoxing from all the sugar and animal products. I figured that I was also cold because I wasn't eating anything cooked. I drank a few cups of Ginger tea to warm myself up inside and ended up taking a nap because my body was exhausted from all of the shivering.

Raw Spinach and Baby Greens Salad with a few lentils topped with Tahini and Lemon

Jicama topped with tomatoes and red onions and Mimi Kirk's Cucumber Dressing

Cucumbers, Bell Pepper, Pico De Gallo, Avocado, Hummus

My goal was to eat like this for 3-5 days, then slowly go back to my normal way of eating. However, I started feeling so good that I decided to extend the raw fruits, vegetables, nuts and seeds for 7 days. The first few days were a bit difficult because of the detox feelings and not exercising at all, but the remaining days felt wonderful. I ended up adding a scoop of Sun Warrior, raw sprouted brown rice protein powder, to my smoothies on Day 4 and my energy and mood improved ten folds. Other than that, I had a very successful full week of being 90% raw vegan. Mimi Kirk, Raw Vegan and winner of the Sexiest Vegetarian over 50, who is beautiful at 72, was driving 2 hours round trip to take my classes. She is an incredible human being. Mimi really helped me by providing me with some ideas and giving me the extra motivation to stick with the detox the first few days. She also shared some wonderful recipes. Mimi is releasing an amazing Raw Food book, called Live Raw, in May that you will not want to miss. Even those who eat meat will benefit from adding more raw, fresh foods to their diet.

I ended up making myself about 3 cooked meals total in the past 11 days, which I felt really good after eating. So I have come to peace with myself that I like being more of a "High Raw Vegan" then 100% Raw. I'm learning all the new terms with all the research I have been doing. It's pretty amazing what people have been able to accomplish with their health by eating this way. Asparagus is one that I learned I enjoy grilled. Below are pictures of the other two. So delicious that I don't think I need to eat these any other way, even if I do go back to an omnivore lifestyle. These pizzas were made from Brown Rice Tortilla's, chopped walnuts very fine, light shmear of tomato sauce and lots of veggies. I put them in the toaster oven for a few minutes and they were delicious and crispy. I don't think that I'll ever need cheese again on a pizza when it can taste like this without it!

Vegan Gluten Free Red Pepper and Asparagus Pizza

Vegan Gluten Free Mushroom and Red Onion Pizza

Today is Day 11 and I am proud to say that I'm still 90% raw vegan. I busted out my juicer and started making some fresh juices since I felt that I was getting a little too much fiber. My favorite juice so far is a combination of Kale, Apple and Ginger. Today I plan on making a Carrot and Ginger juice. I could seriously live off of those! SO good, but you don't want to over do it. The few strength workouts that I've had since regaining my energy back on Day 4 have been incredible. Even after taking 2 weeks off from strength training, I was able to jump back in as if I never left. My plan now is to eat only fruits, vegetables, nuts, seeds, Sun Warrior Protein, and a small amount of grains when I feel it's necessary for a total of 30 days. The weight that I gained from the trip is completely gone. I am back to my 111lb self. I don't mind bouncing around between 109-113 since, depending on the time of the month, my body can be any of those numbers.

Challenges

The preparation that goes into making some raw dishes can take some time. There's lots of chopping, blending, juicing and cleaning up. My grocery bill has also increased quite a bit. Fresh produce can be very expensive especially since I go to places like our local Farmer's Market, Trader Joe's, Henry's and Jimbo's. With the amount of fruits, veggies and nuts I'm eating it really adds up.

What I do miss, and maybe plan on adding back in after the 30 days, is a little bit of raw fish. Eggs used to be my staple breakfast for most mornings a week. So I do miss my eggs. I will hold off as long as possible and see if my body responds better without them. I may, however, end up adding a few of those back in as well. But we will see!

Successes so far

Now this could be the results from actually having a vacation, but I have felt much more calm and peaceful. I don't find I get upset over things as easily and my stress levels seem to be much lower. I have just as much work to do if not more, but I'm not stressing over it much. I just tackle one project at a time and take deep breaths.

People have been asking me about my cravings. I hardly get cravings at all. It's actually been very freeing. I haven't even had one morsel of dark chocolate since doing this experiment. I can honestly say I don't even miss it. Which is weird because I reached for 1-2 squares of 85% dark chocolate daily. I know there is plenty of raw cacao which I haven't tried yet and I plan on it next week. I just don't feel I need it right now.

Since "detoxing" I have completely eliminated all caffeine. I was a black and green tea drinker. Now it's just herbal teas in the evening and I feel more energetic. I still feel the natural tiredness in the late afternoon and if it's available I will lay down for a 30 minute rejuvenation. My sleep at night has been INCREDIBLE! I haven't slept this good in years. I used to fall asleep okay, but wake up easily throughout the night from any noise around me, then toss and turn until my thoughts would take over my brain and keep me up for hours. Now as soon as I hit the pillow my body just flows into a deep, peaceful sleep. Then I wake up early ready to take on the world. Let's see how long this lasts. Maybe it's just a honeymoon phase.

All in all I look forward to eating this way and continuing my journey. I will post a recap after the full 30 days are over.

Torn ACL update

2011-02-24T15:25:00.000-08:00

Almost 7 months ago I tore my left ACL. You can read the entire story on my previous blog posts of Part 1, 2, and 3. So here I am on my own path doing my own strength and rehab. I have really surprised myself with what I have been able to do without having the surgery, which I'll go into in a minute. My knee is not perfect and even though I haven't been doing any traditional rehab, you would probably never know that I am missing something. The one thing that I did have to give up was Krav Maga because the stability of my knee just wasn't ready for the lateral movements and unpredictable forces. Things could change in the future, but as of now everything feels strong and steady. Here are a few things I have been doing in order to regain the strength of my knee without any surgery.

I immediately started doing Single Leg Squats using a TRX or Rings for support in order to slowly strengthen the muscles around my knee. I continued doing Single Leg Dead Lifts and Kettlebell Swings, however, I was not able to fully lock out my knee so I used lighter weights at first until the swelling was gone. I went ahead and filmed Volume 3 and participated mostly in the upper body sections. Then I had a few MAT (Muscle Activation Technique) sessions with Elise Badone, to make sure that my muscles were firing correctly. Once I went through that, I decided to get some outside training for myself so I could actually schedule it in my day. All fitness professionals can use a helping hand when it comes to their own training. Otherwise I end up putting myself last and then my strength training doesn't happen like it should. So I started taking some classes with my husbands personal trainer, super strong Max Shank. He believed in me and had me doing Single Leg Squats on a raised mat along with Dead Lifts using an Olympic bar. Of course we did all kinds of other strength related exercises but the key is that I set a personal record while taking Max's classes. On my left leg (torn ACL) alone, I was able to Single Leg Deadlifted 140lb for 2 reps, my weight being 111 lbs. This took place 5 months after the tear. I was also told that I wouldn't be able to do a Pistol until at least a year after the injury, but I did 2 pistols holding an 18lb kettlebell. Not a big deal compared to before, but a big deal for a tear in the knee. The knee did feel a little sore after the Pistols, but amazing after the Single Leg Deadlifts and all the 40kg Swings I was doing with Max. Even though I knew that I had the inner strength it took someone else to push me safely like that and to give me the confidence to do so.

Another amazing thing is that I have been able to snowboard two different times since the injury and felt wonderful afterwards. I really thought my favorite sport was gone for the next few years. Being able to experience this despite the injury has been such a blessing. I even took a Gun Defense seminar using many of the Krav Maga fighting skills and the knee felt great.

I just want people to not jump so quickly into surgery if they don't necessarily have to. Get second and third opinions from athletic doctors. If you have the time to take off and rehabilitate yourself for many months or you're a professional athlete that has no other choice, then go for it. If you are like me and don't have the time to go through hours and hours of physical therapy and despise invasive methods, then you do have a chance of fixing it on your own. I'm proof. You can also continue to enjoy the things that you love. It hasn't even been a year and I have been able to do so many things. There might be changes in the next few years, but as of now I'm happy with the knee and will continue working to keep it strong and mobile.

New Weight Loss 360 Magazine

2011-01-26T17:00:00.000-08:00

I am always honored to be a part of influencing and inspiring others to lead a healthier life. I have been asked to be a contributor to the new Weight Loss 360 Online Magazine. In each issue I will be answering common fitness and nutrition questions from real people. I am honored to be involved with this wonderful magazine and hope you all get a chance to check it out.

To subscribe to this magazine you can do so below. It is less than $2 a month to get quality information that will help you continue your journey to health.

About The Publishers

The publishers, Jim and Louise McKenzie are health and parenting experts, as well as authors, speakers and philanthropists. Their company 6KidsNfit is a nationally recognized organization in the field of family fitness and health, an is an appointee of The Partnership for a Healthier America and The Healthy Weight Commitment Foundation (HWCF) in Washington DC (www.healthyweightcommit.org ).

In addition, as members of HWCF 6KidsNfit has recently been consulted by world reknowned advertising agency, Saatchi and Saatchi,to help them assess how to get the concepts of energy balance and health to consumers.

As health activist the McKenzies wanted to provide a trusted source for unbiased honest health and wellness news.

Check out the January issue. Celebrity interviews each month increase visibilty and profile (future issues feature HSN stalwart Forbes Riley, ex-CNN anchor Daryn Kagan, and Star of TV’s “Running Russell Simons” Simone Reyes.

WS360 features inspiring stories from everyday people, interviews with celebrities who share with us how they have overcome their health issues, as well as advice from experts whom we trust!

Kettlebell Transformation: Kim's Journey to Strength Living with MS

2011-01-20T12:20:00.000-08:00

While I feel honored and inspired by everyone I work with, once in a while a special story comes along that really makes me grateful for getting to work in the health field. I have been lucky to work with a woman named Kimberly Hodge, who was diagnosed with Multiple Sclerosis at the age of 28. She has written me several inspiring emails about her story that I would like to share below.

Ms. Hodge’s Multiple Sclerosis (MS):

After three years of misdiagnosis, Kim Hodge was diagnosed with Multiple Sclerosis in 1999. For nine months that year, she could barely walk. She was only 28 at the time of her diagnosis. For the coming months and years, she suffered numbness in various parts of her body, lost strength, gained weight due to her restricted mobility and the onset of depression, and was told by doctors she might need to spend the rest of her life in a wheelchair. She must also receive a weekly injectable medication that causes numerous side effects.

Multiple Sclerosis is a potentially debilitating disease in which the body’s immune system attacks the protective sheath covering the nerves. This can cause the nerves themselves to deteriorate, which is an irreversible process. While symptoms vary, Kim’s symptoms are not unusual. This disease can cause a patient to lose the ability to walk, to speak, and to see. MS also causes tingling, pain, shock-like sensations, numbness, and weakness to the limbs and other parts of the body. Fatigue and dizziness are also common. At present no cure for MS is available, though treatments can be used to manage attacks and treat symptoms.

Kim’s Brave Journey Back to Health

Despite these surmounting struggles, Kim did not give up. As she writes: “It's a shame that so many in the MS community believe everything has come to an end because of a diagnosis.” She refused to allow this diagnosis to be her end. Over the last three years, Kim has been bravely determined to reclaim her health. She began with changes in her diet, losing 45 pounds from this lifestyle change.

Kim has always sought a way to exercise that would not aggravate her MS symptoms. Running on the treadmill would often leave her with numb, shaky legs. Swimming can sometimes bring on her MS symptoms. Many other forms of exercise leave her with numbness of the hands and legs. In the past, exercise endeavors have often left Kim needing to remain in bed to recover from extreme fatigue. But then she tried kettlebells.

BEFORE

Kim’s Experience with Kettlebells:

“Kettlebells by far have been about the only exercise that does not bring on symptoms of the disease. Granted, I do have to keep some sort of fan blowing on me at all times to keep semi-cool. Heat brings out the symptoms quicker than anything…Kettlebells does exert me, but in a good way, if that makes sense. There is no numbness of hands, legs, etc. as with other exercises. It makes me feel full of energy afterwards, not worn out as with other exercises.

“When I am feeling at my worst, I will still pick up a bell and do some sort of routine, and it is amazing at the energy I have afterwards! I don't have to be afraid that I'm not going to be able to walk, etc. afterwards, or be in the bed the rest of the day because I am fatigued. Along with the amazing energy, I have also noticed the insomnia (something common among those with MS) is getting less which means no needing naps.

“I may have MS but I won't let it control me anymore! Even on bad days, when I am having the side effects from the weekly shot I take, or just fatigued from the disease itself, I still make myself swing some. I am doing the DVD on average 4 times a week, and will still try to swing 300 times on other days.

“I feel so amazing thanks to you! Your instruction is so easy to follow and I always feel like you are right there in the room with me.”

Kim’s Kettlebell Strategy

Kim began her kettlebell journey with a 5-pound kettlebell. Gaining strength almost immediately, she moved up to a 10-pound kettlebell for two weeks and then to a 15-pound kettlebell. After only two months, Kim is using a 20-pound and a 26-pound kettlebell. She writes that “I may not have started out at the kettlebell weight most people do, but I did it slow, and the main thing to me is I did it and am still going strong!”

And strong is what Kim is. She began with my first two kettlebell DVDs; and, at her request, I provided her with Beginner and Intermediate Rotational Plans to help her get the most out of her experience with kettlebells. In just two months, Kim has transformed. She has gone from someone who could barely get out of bed to a strong woman who is able to complete an intense 40-minute kettlebell workout.

Kim has bravely shared her story with me so that others with MS or similar diseases might gain hope from her story. She comments, “When you are diagnosed with this disease, you feel so hopeless and helpless, and that there is no way for you to be active, etc. Each case is different, so I may be more active than the next person, but all I ask is that they try your kettlebell DVD.” Kim has even offered for others to contact her about her experiences if they want to learn more. She can be found on Facebook under “Kimberly Upchurch Hodge.”

Thank you Kim for your amazing story. You are truly an inspiration.

AFTER KETTLEBELLS

edited by Jaime Fleres

Apple Cinnamon Bread (Gluten Free and Dairy Free)

2011-01-08T19:18:00.000-08:00

This apple bread reminds me a little bit of the delicious apple cake my step mom use to make. It must have been at least 20 years since I've had any. I was inspired to bake this for a few reasons. First reason is I had a whole bag of organic green apples in my refrigerator that needed to get used. Second a friend of mine was talking about his apple cake he threw together, which got me craving it. Third, my whole family has been wanting dessert so I wanted them to have a healthier option.

This is the second batch I have made in just a few days. I will not make this for awhile since it's too good and gets eaten way to fast.

First batch of Apple Cinnamon Bread

2nd Batch

Ingredients I used

2 cups Almond Flour

1/2 cup Raw Pecans (Ground in to flour)

1 1/2 Organic Green Apple (Peeled and chopped)

1/2 Organic Green Apple (Peeled and sliced for top of bread)

1 cup Organic Unsweetened Apple Sauce

2 Organic Free Range Jumbo Eggs

3/4 tsp Baking Soda

2 Tbs Maple Syrup or Brown Sugar (optional)

1/2 Tbs Cinnamon

Directions

Preheat Oven for 375

Mix Almond Flour, Ground Pecans, Baking Soda, and Cinnamon together in a bowl. Then stir in Apple Sauce, Chopped Apples, maple syrup, and Eggs. Stir both mixtures together very well.

Place in Extra Large Loaf Tin. Place thin apple slices on the top and sprinkle cinnamon. Place in oven at 375. Bake 45-50 minutes. Check to see if ready with tooth pick since oven times vary.

This can also easily work as muffins. The cook time will vary if the mix is separated and used in smaller baking dishes. Temperature for muffins would be 350 and cook for about 30-35 minutes

Even Small Changes in Nutrition Can Make A Big Difference!

2010-12-28T20:47:00.000-08:00

Reading about nutrition and educating my clients is a true passion of mine. I absolutely love designing nutrition plans thanks to the ongoing success that my clients and I have continued to see. One of the most common phrases I hear from my clients is, "It doesn't even feel like a diet." That makes me smile because it lets me know that they "get it." I have collected an array of testimonials that I have not had the chance to share yet. I will, however, begin by featuring one person at a time. This month I wanted to highlight a fitness professional that started out on my program already lean and fit, which can sometimes be the most challenging. She came to me because she wanted to be a little bit more lean. We discussed that since she was starting with such a low body fat, her body might resist losing any more weight. It's very common for people to lose a lot of weight in the beginning and then have trouble with the last 5-10 pounds. Many people just give up and they unfortunately end up gaining the weight back. When adopting a lifestyle that consists of an eating plan that works for YOUR life YOUR body will thank you for it.

I have had the opportunity to work with Dina Juve. She is a true inspiration with what she has been through in her life (which she shares below). Dina is a fellow certified kettlebell instructor (RKC) and a mom of 3 boys. You would never know she is a mother of 3 by looking at her. If you live near Fresno, I highly recommend looking her up at Kettlebells Of Fresno.

Before

Dina wrote a little background about herself so you can get a good idea of how being thin didn't come easy for her. She had to work to for it!

"I have not always been thin. I struggled with my weight from very young. I come from a family with overweight genes. I was not very active as a child since I was diagnosed with Juvenile arthritis at 6. I experienced a lot of pain, my knee would swell up very large and I had to have it drained and injected on several occasions. From 16-22 my weight went between 138-168. At 22 I finally decided being overweight was not helping to decrease the aching I experienced so I finally took charge and started changing my eating habits... and would do buns of steel videos in my living room (funny huh I just aged myself). So my weight loss journey has been long but steady over many years. Every time I think my body is at the end it amazes with a new change :) Like now actually seeing some ab muscles, wow. I know people look at me and think I've always been thin and athletic but that just is untrue. Every year since I turned 22 my eating gets healthier and I become stronger. I try to continue to learn and implement healthy habits and I love pushing physically in ways I never thought would be possible. This is why I got into the nutrition and fitness industry."

"I started using Kettlebells 6 weeks after having Trevor my 3rd son (4th pregnancy). October 2007. I went through the RKC certification August 2008."

Prior to me working with anyone I need to see a journal and learn more about their lifestyle. Dina emailed me her journal and I was very impressed with it, but not surprised. She was very lean and fit to start with so I knew she was already on the right track. It's always helpful to have someone look from the outside in because they can usually find room for improvement, even if they are only small changes. We all know that small changes can often make a big difference.

Here is what Dina had to say about the goals that she set before starting the nutrition program.

"My initial weight the day I started the program was 118. My initial goal was to hit 115. I had been bouncing between 121-116 for 2 years. 121 meant I was allowing myself a little to many treats. 118 was easy to keep but getting to 116 was tough and I couldn't hold it longer than a day or 2. My goal was to get a little under the 116 so I could keep it down.
I started your program on 10/20 and I hit 112- 5 weeks after I started it. Didn't want to say anything until I held it for a bit. I was not surprised by how fast I hit my goal of 115 because I knew I was missing something. I also knew I couldn't work out anymore so I better look at my food. I keep thinking I can have abs ;) I was VERY surprised I hit 112. I actually am between 110.4-112. I have been amazed how my body has responded to just eating a little better. Putting high quality food in my system. I feel amazing from the inside out and not deprived of anything! So thank you for this!!! I am a plan person and I think it is wise to seek out others to help you push you forward to your goals.

I'm very thankful I met you!!!

Dina Juve's Testimonial

Even though I am in the fitness and nutrition industry I’m not afraid to seek help from other professionals I think can assist me in becoming even healthier. I feel it is important to continue to learn and grow.

I had been researching Lauren’s philosophy on nutrition for some time reading newsletters and Facebook postings. I noticed her nutrition products offered on her website are made with natural ingredients. I loved this! Although I already ate very well I wanted fine tune my diet and start fueling my body with the highest quality nutrient rich foods. After talking with Lauren I knew she would facilitate taking my nutrition to a higher level.

My first goal was to limit sugar, go dairy and gluten free, eliminate processed foods and use organic. I also needed healthy ideas for my long physical work days and when I travel. My second goal (if it was meant to be) was to drop a few pounds to see if I could define my abs a little. Since having 3 boys this has been a struggle.

Lauren’s nutrition plans are not a diet but a lifestyle. Easy to follow and come with a complete shopping list. She customized my nutrition plan entirely in-line with my goals. I made changes focusing on my overall health and well being, and did not have to count calories and remained consistent.

Within 2 months I actually exceeded my weight loss goals. I went from 118 to 112. I lost 6 lbs, can now see some abdominal definition and for the first time I was comfortable enough to take a photo in a half top. The best part is I am putting the most nutritious food in my body and I feel amazing inside and out!

Small changes really can add up and even fit people can become healthier. I would highly recommend Laurent to any of my clients, friends and family.

Dina Juve Fresno, Ca

RKC Certified Russian Kettlebell Instructor

Battling Ropes Coach

TRX Trainer

Fitness section write for HiS Magazine in Fresno, Ca

www.kettlebellsoffresno.com

If you are interested in having a nutrition program designed personally for you, I am currently taking on one client per week. I will only accept people who provide me with a minimum of a 3 day food/lifestyle journal, are serious about weight loss, and are ready to commit. You can read more about my nutrition programs right here. Feel free to email me with any questions.

Ultimate Body Sculpt with Kettlebells DVD - VOLUME 3

2010-12-07T22:07:00.000-08:00

"I received my Xmas early to my surprise I

got volume 3 in the mail yesterday 12-20-10.
I couldn't wait to watch it. On a scale of
1-10 its definitely a 10+ .
1). Scenery beautiful wish I was there
2). Production quality perfect must be HD
3). Music makes me want to put ketttlebell down and dance
4). Workout (Amazing!, Wow!, Great! you thought of everything!!!)
I did it this morning I couldn't wait any longer. Boy did I feel powerful

and strong when I finish. I know I will finally get the six pack I
always wanted now.
my hero Lauren

Thanks again for another out of the box dvd"

Paddy C.
Chicago

DVD'S have arrived and are now shipping.

(Volume 3 will begin shipping on December 20th AT THE LATEST!)

The Ultimate Body Sculpt and Conditioning Volume 1 got your heart pounding and left you completely drenched. Volume 2 fired up muscles you never knew you had and smoked your entire body from head to toe (in a good way). Now it's time to take your training to a whole new level. By doubling up your kettlebells and adding some suspension training you will reach a new pinnacle of power and strength. The workouts on this DVD will provide you with the necessary tools to become leaner and stronger. What do all of Lauren's DVD's have in common? They will all help turn you into an explosive fat burning machine and they never get old. For suggested program ideas with any of Lauren's DVD's visit www.OnTheEdgeFitness.com.

VIEW TRAILER BELOW

DVD FEATURES

- Over 23 kettlebell and suspension training exercises.

- 3 Follow Along Workouts

- 1 small bonus section

- Modifications for different fitness levels

- Joint Mobility

- Motivating Workout Music throughout

- Easy Navigation and skip features (chaptering throughout the workouts, per request)

Lauren covers over 23 Exercises including:

Renegade Rows

Double Floor Press

See Saw Floor Press

See Saw Press

Sumo Squat Thrusts

Double Kettlebell Snatches

Double Windmills

TRX Single Leg Squat

Body Row

Suspended Lunge with a Kettlebell

Double Kettlebell Swings

Double High Pulls

Double Waiter Walks

Double Front Squat

Double Military Press

Double Alternating Cleans

Kettlebell Push Ups

Hip Press

Suspended Roll Out

ORDER HERE

FREQUENTLY ASKED QUESTIONS

What if I don't have a TRX or any kind of suspension training apparatus? Will I still be able to use this DVD and/or make modifications?

There are 2 workouts on this DVD that do not include any sort of suspension or TRX training. The longer workout on this DVD does include the TRX, however, you can still make modifications using your body weight, kettlebell, or even a physio ball depending on the exercise. I can give you modifications for the exercises you need help with if you get stuck. Just email me.

I love your DVD's, but not sure if I am ready for Volume 3 since it contains Double Kettlebell exercises. Is it required to have 2 kettlebells?

This DVD contains both Single and Double Kettlebell drills throughout. We provide modifications for most double kettlebell drills if you prefer to use just one bell. For the exercises that we do not provide modifications for on this DVD, it's easy to just go down to one bell or use a slightly heavier bell than you are use to for most of the workout.

How long are each of the workouts and what equipment do I need?

- Power Burn and Strength (Upper Body Emphasis) Workout - 18 min (Kettlebells only, can easily be done with 1, but 2 of the same size is encouraged)

- Power Burn and Strength (Lower Body Emphasis) Workout - 14 min (Kettlebells only, can easily be done with 1, but 2 of the same size is encouraged.)

- Kettlebell and Suspension Training(r) combo Workout w/ Core Focus- 28 min (Kettlebells and Suspension Training)

- Bonus Core Focus Section (can be accessed separately, but apart of the KB & Suspension Training Workout) - 8 min

- Joint Mobility Warm Up or Cool Down - 5 minutes

- Quick Tutorial/ Demonstration Section - 23 Exercises are covered

What is the running time of the DVD?

86 minutes

When was your cover picture taken?
The pictures used in this DVD were all taken the day of the filming. This was filmed a month after I tore my ACL in my left knee. We don't use photoshop or any air brushing. And yes this was taken after I had 2 kids, which is obvious, since I have never had any cosmetic surgery. Women need to know that they can still feel comfortable in a bathing suit after having children, even if they have scars on their bodies from the pregnancies. It's apart of life.

Do you ship to the UK, Australia, Canada, or International?
Yes. All of the On The Edge Fitness DVD's are shipped everywhere and coded for ALL regions. We have shipped to all over the UK, Malaysia, China, Peru, Ireland, Turkey, Greece, Denmark, Mexico, Belgium, Switzerland, Israel, New Zealand, France, Sweden, South Africa, Spain, Italy, and the list goes on and on.

Are your DVD's pressed?

All of On The Edge Fitness DVD's are high quality Glass Master Pressed, Coded for All Regions, and Shipped All over the world. We only use high quality DVD replication and guarantee all of our products.

How can I incorporate these follow along workouts with your other DVD's?

Very Simple. If you ever have any questions on program design with rotating my DVD's just email me. I answer all my emails personally and pride myself in that!

Can I use Volume 3 by itself to get to my goals?

Yes. In fact, I have an 8 week progression program that I will personally send to you that you can follow with this specific DVD.

ORDER YOUR DVD HERE

If you don't have your TRX or suspension training device you can get it here. If you have no place for one and do not plan on getting one, you can still use this DVD. See first F.A.Q. question above for details.

More Feedback:

"Hi Lauren,

I just wanted to let you know how much I LOVE the new DVD. The background is gorgeous especially as I look out my window and everything is gray and covered in snow. The music as usual is bangin!! Instead of doing “fast and loose” during the rest periods often times I find myself “busting a move” (lol)! The workouts are killer but in a good way! I love the variety I know I can do the DVD for months without getting bored. Your cueing is on point, like with the floor presses when you were saying “think about pushing your body away from the kettlebells”, I never thought about it like that and when I tried it I immediately felt a difference. Of course you know it’s crazy challenging after my second time doing the DVD I still have to take longer rest periods after some of the sets, but I think that is what I love most because it gives me something to work toward. To sum it all up the DVD is hot! You really did a great job on this one Lauren!

All the best to you and your family in the year to come!

Faith

PS I forgot to say you and Della’s bodies look AMAZING. Please let Della know she looks great, I remember her from the second DVD but it seems like she has gotten even more defined since then and it looks good on her!"

To read more visit On The Edge Fitness website.

The Truth About Bottled Water

2010-12-06T14:24:00.000-08:00

This article appeared in the October issue of My Mad Methods Magazine. Click on the image to read. Enjoy!

To read more about how good water has changed our lives you can view an older blog post right here.

Lauren Brooks Interview in MyMadMethods Magazine

2010-12-04T20:34:00.000-08:00

I was recently interviewed for a new magazine called MyMadMethods. It's an awesome magazine filled with cutting edge information including workouts, articles, nutrition tips and more. Contributions come from some of the most widely respected trainers around. Below is my interview that appeared in the magazine. In this issue I also wrote an article about "The Truth About Bottled Water". I will try and get permission to post this one up as well, since I feel it's necessary for everyone to read. You can purchase hard copies of this magazine online at mymadmethods.com Click on the image to read this little interview.

We always welcome Feedback

2010-12-01T12:28:00.000-08:00

Happy Holidays!

First I'd like to thank everyone for the continued feedback we have received.

You can either email your comments directly to Lauren@socaltrainer.com, leave a comment below,or you can leave feedback/comments/testimonials in any of these areas when you send your email.

Customer Service Feedback

Nutrition and or Training Program Design Comments

Workout DVD's (UBSC Vol. 1, 2, 3, BabyBells, or Workshop DVD)

Nutrition Product Feedback

Kettlebell Classes

BuggyBellz Classes

Review Lauren's Instruction

Review Della's Instruction

Thank you!

Happy Thanksgiving Fat Blast Workout #2 (Under 20 minutes)

2010-11-24T11:02:00.000-08:00

Video is now up. Here is the simple, yet very effective fat burning workout also written out for you. Expect to burn up to 20 calories per minute! This workout is NOT designed to teach. Be sure you have the proper kettlebell technique down before performing any online workouts. Perform at your own risk!!

If you are just learning how to jump rope or are not good at it, this is the perfect way to start. Jumping rope is a very efficient way to increase your metabolism, build stamina, and condition your whole body. You can start as slow as you need to. For those who are experienced practice speed jumping as fast as possible and/or even perform double unders during the short duration of work. If you do not have a jump rope yet, you may do Jump Squats with or without your suspension trainer for a modification. I personally like the ultra speed cable ropes from http://www.buyjumpropes.net/

Suggested Kettlebell Sizes in kilograms not pounds for this particular workout.

Female Beginner (12kg for Heavy Swing and 8kg 1 arm Swing)
Intermediate (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
Advanced    (24, 28, or 32kg for Heavy Swing and 16kg 1 arm Swing)

Male Beginner (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
Intermediate     (24, 28, or 32kg for Heavy Swing and 16kg 1 arm Swing)
Advanced         (40 or 48kg for Heavy Swing and 24kg 1 arm Swing)

Timer or Gymboss set at 15 sec of work, 15 sec of rest.

Jump Rope

Heavy Swing

Jump Rope

1 Arm Swing (Right)

Jump Rope

1 Arm Swing (Left)

Take 30-45 seconds of rest and repeat for a total of 5-6 rounds.

HAPPY THANKSGIVING

and safe traveling from On The Edge Fitness and BuggyBellz

for more workouts visit the On The Edge Fitness video page

p.s. 25% OFF TRX Sale starts today click here and type in code: TRXMAS!

On The Edge and BuggyBellz clothing now here

2010-11-15T16:57:00.000-08:00

Get your choice of soft and stylish workout tops or hanging around attire right here. Show off your love for kettlebells with any of these tops.

View all of the different styles right here

Almond Flour and Oat (Pumpkin) Pancakes or Apple Pancakes

2010-10-31T14:40:00.000-07:00

Here is the recipe for these delicious, healthy and easy to make pancakes. These can be plain, banana, or any sort of fruit you would like. You can also substitute the coconut water with regular water, almond or hemp milk. If you are gluten free be sure to use certified gluten free Oatmeal. This fed myself, husband, and toddler girls. The almond flour is packed with protein, fiber, and good fats to keep you full. We used a little bit of dark maple syrup to dip the pancakes in. Since I posted this on Facebook, I've received quite a bit of positive feedback about these. My family has definitely seen them several times since as well!

Pumpkin Pancakes

1 cup Organic Oatmeal (Blend in my blendtec to a fine powder)

1 cup Almond Flour (certified Gluten Free)

3 Eggs or Chia seed gel to make it Vegan

1/3 cup Pumpkin or an apple cut in 4

1/2 cup Coconut water, Hemp, or Almond Milk

1 tsp Vanilla

1 tsp Baking Powder

1 tsp Pumpkin/Cinnamon spices

1. Blend Oats in a blender or food processor to powder.

2. Add the rest of the ingredients to blender or food processor.

3. Heat Large Pan or Skillet with Coconut or Olive Oil on medium to high.

4. Press "batter" button if you have a Blendtec. Otherwise blend on low speed making sure all ingredients get mixed well. You can also hand mix if needed!

5. Pour on to heated pan to desired size. It will not bubble like flour pancakes. Check them frequently and flip when golden brown.

6. Enjoy!