Bloom to Fit Workout of the Week Episode 26: Kettlebell Chop

Workout of the Week Episode 26Welcome to Episode 26 of the Bloom to Fit Workout of the Week series.

This week’s workout is a true grinder. Lots of rounds. Lots of reps. And lots of kettlebell love. It’s the perfect kettlebell workout to get your week started off on the right foot.

If you are new to kettlebell training, I encourage you to use a modified version (either a regression or progression). Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin. [Read more...]

Motivation Hack: How to Blackmail Yourself to Accomplish Anything

Blackmail MotivationSo you want to accomplish something meaningful? A challenge? A goal, perhaps? A mid-year resolution?

Cool. I like you already.

But, before we begin dissecting today’s motivation hack, let me share a quick story with you.

A few months ago, a good friend of mine from work was really struggling to stay consistent with his training. He had trouble getting motivated, as many do. Some weeks he would be really into it, training like a mad man. Other weeks he was nowhere to be seen – a ghost of sorts.

Not an uncommon storyline, I’m sure.

After admitting he had an issue, he asked me what he could do about it. I dug deep into my not-so-deep mental folder of resources and dug out what I considered to be the most effective antidote to cure his inconsistent levels of motivation.

Give me $100, now!” I said.

Silence. Confusion.

Huh?” he responded. I can safely say I have never seen anyone more baffled in all my years of breathing. Ever.

So I broke it down for him…

Listen, buddy. Write me a cheque for $100. If you stick to your training three times per week for an entire month, I’ll give you your cheque back. If you miss even one single session over the next 30 days, the cheque will be deposited into my account and you will never see it again.

It took some convincing, but he finally gave in and wrote the cheque. I stashed it somewhere safe and the countdown got underway.

So what happened, you must be wondering? Well, only everything.

Two months (and counting), he has yet to miss a single training session.

Yes. That’s how powerful this stuff is. And today I want to break down this motivation hack for you so you can use it to accomplish and conquer absolutely anything you set your mind (and money/dignity) to.

Let’s get started. [Read more...]

Introducing Kettlebell Ninja: Build a Better Body with a Kettlebell

Kettlebell NinjaI remember it like it was yesterday.

It was over a year ago when I first opened up my laptop and embarked on an ambitious journey to create the ultimate kettlebell training program.

It’s kind of hard to even think back that far, I must admit. For over a year I have been putting the pieces together for what would become the behemoth of a training program that now takes up a good chunk of real estate on my hard drive.

And the feeling, I must say, is wildly surreal.

To see the final product in its full form feels almost fictitious as, particularly over the past few months, I have been overwhelmed with a lingering sense that it would never get done. There was always one more thing left to do. Always one thing left to add, fix, change, or get rid of. A never-ending process…

But I chipped away at it slowly and while there were many late nights, early mornings, and near caffeine overdoses, I am absolutely ecstatic with how it turned out. The final product was completely worth the year of effort. 

And today, I am really excited to finally share it with you.

So without further ado, please allow me to introduce you to Kettlebell Ninja. [Read more...]

Bloom to Fit Workout of the Week Episode 25: Racked Up Squats

Bloom to Fit Workout of the Week EP25Welcome to Episode 25 of the Bloom to Fit Workout of the Week series.

In celebration of the 21 Day Kettlebell Squat Challenge that just launched earlier this week, I want to share a simple squat-based kettlebell workout that is built around two powerful exercises.

If needed, I encourage you to use a modified version (either a regression or progression) of the workout. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin. [Read more...]

The 21 Day Kettlebell Squat Challenge

Kettlebell Squat ChallengeThat time has come again, my friends.

Although we’ve had a couple of months to relax since our last burpee adventure, it’s time to step outside of that comfort zone one more time.

A new challenge is upon us.

And this one, my young grasshoppers, is going to be a doozy.

I’m going to need you to wipe the dust off that beautiful kettlebell of yours the moment you finish reading this and get it prepped for what’s to come. There’s much, much work to be done.

Whether or not you’re a fan of “leg day”, the next 21 days are going to grueling. But don’t let that discourage you. If you have the cajonas to join us and the discipline to stick through this challenge, you will be rewarded with some dandy results. 

Your legs may turn into titanium plates. Your buns might start to look like sweet, sweet grapefruits. Your strength and mobility will begin to parallel that of a ninja. And your core will tighten up so much that it will scare the fat right off your body. What more can you ask for before summer?

Let’s get started. [Read more...]

A Simple Workout Protocol for Days You Have No Idea What to Do

Bloom to Fit Workout TemplateEver find yourself motivated to work out, but have absolutely no clue what to do?

I’m sure it happens quite a bit. And while it’s good to have your full workout routine laid out (on paper) before slipping on your Nikes, things don’t always happen like they’re supposed to.

Sometimes motivation shows up when we least expect it. It comes in random bursts at times that are difficult to predict. What is important is that we are always ready to harness it.

For these situations, it is good to have a workout protocol or template to fall back on – a simple and flexible workout “blueprint” of sorts that we can easily modify on the spot without much thought using what we can from our surroundings. 

In today’s post, I want to show you a simple  workout protocol that you can fall back on whenever you find yourself dressed up and ready to go, but completely unsure of what to do.

Let’s begin. [Read more...]

Bloom to Fit Workout of the Week Episode 24: Push Pull Climb

Bloom to Fit WOW EP24Welcome to Episode 24 of the Bloom to Fit Workout of the Week series.

This week we have an interesting mix of unilateral kettlebell swings and a slew of bodyweight exercises. It’s a neat little combination of pushing, pulling, and climbing. What more could you ask for?

If needed, I encourage you to use a modified version (either a regression or progression) of the workout. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin. [Read more...]

I Write This With a Heavy Heart (Thousands in Need of Help)

BosniaIt is with a heavy heart that I write this post to you, my friend.

The unsuspecting devastation that has taken place in my homeland over the past week has been difficult to comprehend, to say the least.

If you’ve been following the news lately, then you’ve most likely seen the horrifying natural disaster that has continued to wreak havoc on my homeland of Bosnia and neighboring countries of Serbia and Croatia.

Last week, three months’ worth of rain fell on the region in three days, creating what have been claimed as the worst floods in over 120 years.

While it’s no shock that one day climate change will force us to abandon coastal cities, it is sad to see something like this happen to a place I once called home.

And so I need your help…

[Read more...]

Bloom to Fit Workout of the Week Episode 23: Tame the Arc

Bloom to Fit WOW EP23Welcome to Episode 23  of the Bloom to Fit Workout of the Week series.

This week we have another classic love story between kettlebells and heavy jump ropes. You can almost smell the romance in the air. I think you’re really going to enjoy it.

I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin. [Read more...]

Bloom to Fit Workout of the Week Episode 22: Explosive Double Under Ladder

Bloom to Fit Workout of the Week Episode 22Welcome to Episode 22  of the Bloom to Fit Workout of the Week series.

This week we’re dealing with a beautiful and explosive jump rope workout that will leave you gasping for air. No worries, you’re going to love it.

I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin. [Read more...]