The 21 Day Kettlebell Swing Challenge [2015 Edition]

21 Day Kettlebell Swing Challenge 2015Hey! Welcome to the second week of 2015, my friend.

Last year (roughly around this time) I ran the very first 21 day kettlebell swing challenge right here on this very blog that you’re reading.

It was, I’m very happy to say, a wonderful success. We had hundreds of participants from all over the world join in on the fun!

So I figured why not do it again this year. Why not make it a bit of a tradition.

And that’s exactly what we’re going to do. Only it won’t be all quite the same this time around. I’ve added a bit of a twist to this year’s challenge. Just a small tweak to the recipe. Nothing crazy. I promise.

Either way, I think you’re really going to enjoy it.

As always, this challenge is going to take some guts to join. I don’t blame you if you want to simply shut down your browser after reading the details of the challenge and call it a day. No hard feelings.

But if you’re looking to get a head start on your 2015 health and fitness goals and you think you’ve got the cajonas to step up and take action, then this is the challenge for you.

Without further ado, allow me to introduce… [Read more…]

50 Brilliantly Simple Ways to Make 2015 Your Best Year Ever

50 Brilliantly Simple Ways to Make 2015 Your Best Year EverYup. It’s 2015. Who would’ve thunk it?

For me, the past few weeks have been all over the place. Birthdays. Holiday feasts. Snowboarding trips. Celebrations. Cottages. A bit of alcoholic beveraging. Hmm. Not a bad way to end the year, I must admit.

But while it feels good to be getting back to my usual routine, there’s still a lot that I’m looking forward to.

One of the things that I really want to do more of this year is write. Not just for this blog, but in general. I want to get as many words out into the world as possible. It should be an interesting journey. I hope.

Anyway, I’m going to start it off with this (ironically) short post.

2015 is all about opportunity. You have the opportunity right now to make decisions that will set the tone for the rest of the year. It’s always tough at the beginning, but things get easier as you do them more.

Some will power and discipline will be required. That’s just part of the recipe. But the best way to make things happen is to take small steps. I talked a lot about that in my post on the power of small wins.

What I want to do here is give you a little bit of a head start.

I’m going to outline 50 simple and somewhat unconventional things you can start doing right now to ensure that 2015 will be the healthiest, fittest, sexiest, most productive, and most fulfilling year of your life.

Here they are, in no particular order. Enjoy! [Read more…]

How to Build Bulletproof Endurance (Inside Your Closet)

Build Endurance in the ClosetEver been stuck inside a closet?

The other week I went back home to visit my parents and walked into my old room to find everything missing.

My little sister shifted all the contents to a walk-in closet upstairs.

My room was no longer in existence. It was replaced with shades of purple and an extensive collection of hair products.

As I ventured into the closet upstairs to claim my belongings, I was overwhelmed by the space (not the one pictured above, unfortunately).

My child-like imagination instantly took over.

What if I got stuck in here forever? What if I couldn’t get out? How in the world would I get my workouts done?

Serious questions, I know.

But the entire scenario does bring home a very important point.

It shines light on the fact that it is absolutely possible to build incredible endurance even if you had very little room to work with. With the right tools (and skills) in hand, you can put together workouts to elevate your heart rate and engage your muscles in powerful ways without the need for much real estate.

Pretty crazy concept if you think about it.

It’s refreshing to know that running is not the only option, right?

This post explores this topic. Let’s begin.

[Read more…]

The 21 Day Pushup Challenge

21 Day Pushup Challenge HeaderThe time has come once again, my friends.

It’s been a few months since we’ve had a challenge here at Bloom to Fit.

In fact, it was all the way back in June that we had our fun with 21 days of kettlebell squatting. Oh those burning memories.

But today is a new day and we’re going to try something different this time around.

Most of our previous challenges have been focused on developing endurance and/or lower body strength. This time, we’re going to spend a few weeks purely focused on developing upper body strength.

We’re going to utilize one of the most powerful bodyweight training exercises on the planet. No extra equipment is needed.

If you have what it takes to join us, then you’ll be rewarded with a substantial boost in upper body strength, core strength, and ego.

Let’s get started. [Read more…]

Bloom to Fit Workout of the Week Episode 28: Titan Switch

Bloom to Fit Workout of the Week EP28Welcome to Episode 28 of the Bloom to Fit Workout of the Week series.

This week, we’re back with another heavy jump rope workout. Unlike last week, we’re only going to be using one heavy cable. And no, this doesn’t make things easier. In your dreams.

If you are new to jump rope 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…]

Bloom to Fit Workout of the Week Episode 27: Alternating Cables

Workout of the Week Episode 27Welcome to Episode 27 of the Bloom to Fit Workout of the Week series.

I’ve been falling behind my weekly workout schedule lately, but we’re back in motion with another bad ass jump rope workout. This week, it’s all about heavy jump rope training.

If you are new to jump rope 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…]

5 Unconventional Methods to Rapidly Improve Your Jump Rope Skills (#4 Will Blow Your Mind!)

Improve Jump Rope SkillsPractice makes perfect, they say.

And they’re absolutely right.

But practice, admittedly, can get monotonous. Boring even. That’s just the nature of doing the same thing – like jumping rope – over and over again.

But practice is essential. If you want to become a jump rope ninja, then you must be consistent with your practice. You must be diligent with your drills and technique sessions.

That’s why it helps to find simple ways to make practice feel fresh and engaging. It’s what helps you stay consistent.

In this post, I will show you 5 unconventional methods to rapidly improve your jump rope skills so you can get the most out of your jump rope training.

Let’s get started. [Read more…]

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…]