Bloom to Fit Workout of the Week Episode 14: One Handed Climbers

Bloom to Fit Workout of the Week Episode 14Welcome to Episode 14 of the Bloom to Fit Workout of the Week series.

On the very last day of the 21 day kettlebell swing challenge that happened a few weeks back, I sent out a ‘special task’ to all participants. 

The special task contained this week’s workout.

This is an awesome combination of strength and endurance built around two incredible exercises. The structure is simple but deadly.

Again, 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 13: The Titanator

Bloom to Fit Workout of the Week Episode 13Welcome to Episode 13 of the Bloom to Fit Workout of the Week series.

I’m sure that you’ll find this week’s workout a little bit different as you’ll be grinding it out with one of the baddest training tools out there: the CrossRope Titan cable.

The Titan cable is a 3lb monster that will not only test your upper body strength and endurance, but also your grit and mental toughness.

Again, 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...]

Swinging Around the Globe: The 21 Day Kettlebell Swing Challenge Summary

kettlebell swing challenge summaryOnce again, I’m flabbergasted. There’s no better word to describe it.

Each and every time I run one of these Bloom to Fit challenges, I am completely and utterly amazed at what takes place.

This time was no different.

The 21 Day Kettlebell Swing Challenge was the first challenge of the year and let’s just say that if any of our upcoming challenges show even a trace of similarity, 2014 is going to be one heck of a year!

To celebrate the incredible accomplishments that have been made this past month, I would like to dedicate this post to the 200 + participants of the 21 day swing challenge. You guys absolutely crushed it and I’m proud of all the effort you’ve put in to make this happen.

In this post, I would like to showcase some of the incredible results our participants had, some stories they shared, and obstacles they faced.

Let’s get to it. [Read more...]

Bloom to Fit Workout of the Week Episode 12: The OG Crawl

Welcome to Episode 12Bloom to Fit Workout of the Week Episode 12 of the Bloom to Fit Workout of the Week series.

This week’s workout combines three powerful exercises. Two of them you know; the third is an incredible bodyweight maneuver that will do wonders for your overall strength and mobility.

You’ll find out what it is inside, but let’s just say I got nothin’ on Spiderman…yet.

Again, 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.

Let’s begin. [Read more...]

Bloom to Fit Workout of the Week Episode 11: Single Under Tabata

Bloom to Fit Workout of the Week Episode 11Welcome to Episode 11 of the Bloom to Fit Workout of the Week series.

This week’s workout may seem fairly simple and, for the most part, it is.

But I’d like you to pay attention to the structure because it will give you something to build upon and create more challenging workouts for yourself. That’s the beauty of the Tabata protocol. 

Again, 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 10: Push and Swing

Bloom to Fit Workout of the Week Episode 10Welcome to Episode 10 of the Bloom to Fit Workout of the Week series.

I can’t believe we’ve already reached the 10th episode. Time flies, doesn’t it?

To keep the kettlebell swing fever going this week (21 day swing challenge ends this Wednesday), I thought I’d put together another swing workout. This is an awesome double ladder workout built around two of my favorite exercises.

Again, 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...]

The Wave Crash Theory

Wave Crash Theory [Bloom to Fit]Answer this for me:

How are your new year’s resolutions coming along?

Wait, better yet, do you even remember what your resolutions are? Can you recall what goals you set for yourself?

Going into our fourth and final week of January of this new year, chances are good that you’ve already given up on many of your goals and resolutions. If you’re lucky, you’ll have a few more weeks in you before the ball drops.

It’s unfortunate, but research suggests that only about 8% of people actually achieve their goals each year. Eight. Freakin’. Percent! And while that number might surprise you, it doesn’t change the fact that we struggle to achieve the goals and aspirations we set for ourselves every single time. We start strong, we put in a few weeks of effort, and then we fall off and never get back up. Over and over again.

Today I want to outline a simple theory for why I think this happens.

It’s called The Wave Crash Theory. [Read more...]

Bloom to Fit Workout of the Week Episode 9: One Rep Kettlebell Complex

Bloom to Fit Workout of the Week Episode 9Welcome to Episode 9 of the Bloom to Fit Workout of the Week series.

We’ve got another great kettlebell complex to tackle this week and I’m on a mission to show you that one single lonely rep can be more than enough volume to offer a hefty does of stimulation.

Again, 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 8: Swinging on the Minute

Bloom to Fit Workout of the Week Episode 8Welcome to Episode 8 of the Bloom to Fit Workout of the Week series.

With the 21 day kettlebell swing challenge in full swing right now (bad pun), I thought it would be cool to put together a simple little kettlebell workout for you to conquer this week.

In this episode, you’ll be working with one of the most powerful exercises on the planet: the kettlebell swing.

Again, 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...]

The Ladder of Prioritization: How to Focus on What’s Important

Ladder of PrioritizationIn War of Art, author Steven Pressfield introduces the Principle of Priority. He says:

“The Principle of Priority states (a) you must know the difference between what is urgent and what is important, and (b) you must do what’s important first.”

But how do we determine that difference? How do we know what’s important? When it comes to building a better body, how exactly do we know what to focus on? Where is our precious time best allocated? Where should our priorities lie?

In truth, our priorities determine our behaviors. They determine our decisions and, ultimately, the actions we take.

If our priorities are non-existent, then it becomes difficult to know what to focus our efforts on. If our priorities are not in line, then poor decisions will only lead us to the wrong place faster.

Getting our priorities straight is an essential step to achieving better health and a better body (not to mention a more productive life). In this post, my goal is to show you a very simple framework that can help you re-shape your perspective on priorities.

Let’s dig in. [Read more...]