Not too long ago I spoke about the importance of getting active and how you can use your time at the park while your kids play to fit some training in.
This past weekend, Lizzay and I had the opportunity to spend time with some beautiful rainbow families, at a local park. Over the course of the morning, conversation turned to their desire to get more active.
We spoke about how the park can be the perfect place to fit in a little exercise. These mums all agreed with me. At the same time, they also expressed how they enjoyed being able to sit and have a chat, wishing there was a coffee van near by.
This got me thinking. Even though for me it seems simple to head outside and train, this group of mums showed me that even though they WANTED to get more active, they still didn’t seem to know HOW.
I get it. Making any type of change in your life can be confronting. Changing old habits that you are comfortable with is a very daunting thought. Especially when the change you are making is going to purposely put you in a state of discomfort for a period of time.
You really have to get used to the feeling of pushing yourself beyond what is easy. It takes time and commitment to sticking to feeling uncomfortable.
When I spoke about park training a few blogs ago, I included a basic program that I knew would be safe and easy for anymum (haha see what I did there??) to follow which you can read here. These ladies made me realise that this may have been a little too much for people who are new to exercise.
I spent a few days thinking, “how can I help them feel confident that they can start being more active TODAY??”
What I have come up with is far simpler than what I spoke about in my original blog. It may not be where everyone wants or needs to start, but it will definitely be a start.I realised that they used their park time to socialise and have a little time out from their day to connect with friends. If they went to the park and simply trained while their kids played, they would be losing something from their day that was rewarding for them.
When we are taking stuff away from ourselves for whatever reason it leaves us feeling as though we are missing out. When what we take away is a reward, it becomes even more challenging to maintain a new habit.
Instead of taking away the social aspect of their park adventure, I wanted to add to it.
My solution to this was instead of asking these parents to miss their catch up, why not keep it and add a walk in as well. Instead of sitting on that park bench while the kids played, hop up and walk a few laps around the park while they chatted. This may not eliminate that desire for a hot cup of coffee close by on those chilly days, but it would certainly help warm them up a little.
There is a reason why we are encouraged to reach 10,000 steps a day. Walking is such an underrated activity yet has HUGE implications on our health. If you had half an hour of walking to your day, while you are at the park you are going to start seeing some great changes to your physical and mental wellbeing and you don’t need to miss out on the latest gossip while you do it.
So why not give it a try. If starting with an all out training session at the park seems a bit too much, work your way up to it. When you can become more active with your friends as well, you will feel far more inclined to actually show up and do it. No one likes letting their training/walking buddies down.
If you would like to learn how you can become more active just ask us.
Online fitness coaching? The concept sounds pretty bizarre to say the least right? How is it possible to actually train online? Train without your coach there pushing you to the very edge of your endurance, getting you to squeeze the extra reps out that if you had been alone you probably would not have done, or the last set either.
WHAT IS online coaching?
In a nutshell, online coaching is when you receive your fitness and nutrition coaching from a fitness or nutrition coach online. Usually through training videos provided on a fitness app or online dashboard managed by your coach.
Once you have found coaches that you feel are the right fit for you, made contact and discussed exactly what your goals are and what your personal needs and limitations are your coaches can set about writing you a program and working with you to reach your goals.
Online fitness and nutrition coaching is like having a coach, without the face time. There are many online coaches out there. Some offer a hybrid service, which is a mixture of face to face and online sessions.
To keep things simple, I am only going to talk to you about the pro’s and con’s of 100% online coaching as this is what we offer at Fearless Movement Co and where our experience and expertise lays.
There are just a couple of limitations that we have come across when it comes to getting online coaching.
Motivating yourself during your session
Your coach won’t be by your side to push you during your session. This means that there is no one there to stop you cutting corners except yourself. You are responsible to giving your all each session.
For some people this isn’t a problem, it is exciting, a chance to challenge themselves. They can easily motivate themselves to work their hardest. For many people though, it can be tough. Training by yourself may seem boring, it might feel hard to be motivated or stay consistent.
The good news is, we know this. We have spent time with our online clients, listening to them, learning from their experiences with what has worked best for them and what has not so that we can understand exactly what you can expect as you progress through your training with us. You can feel confident knowing that we are there with you each step of the way. You are not alone in your training, on the days when you are pumped for your session or on the tough days when you just spent an extra hour battling your kids to get them to bed or when you would rather sit down and have one or several glasses of wine instead. We have your back on all the days that you need it.
Are you doing it right?
You might not know if the exercise you are doing is right, even after watching our training videos. This can be especially tricky if you are new to fitness and struggle to feel exactly what your body is doing or where your parts are supposed to be.
I have had the opportunity to train many people and almost every person I have helped has felt that the movements they are doing don’t feel right or normal when they first start. This is common. It is often because you are moving in ways that you are unfamiliar with. Learning any new skill can be very awkward to start with.
We have spent many hours researching and testing the best ways to assist you just incase you find yourself in this situation. We have chosen the 3 most effective ways to help you know if you are moving right. Our most popular option is filming short clips of yourself performing the exercise that you are having challenges with and sharing it with us on your personalised google drive folder that we set up with you when you join our crew.
Yes, it may feel a bit confronting to film yourself to start with. We understand that not everyone enjoys being on camera as much as I do. If this is the case, our second option allows us to correct your movements from pictures of the exercises you are performing. Last but not least we can provide a skype/facetime/whatsapp session with you and discuss your form face to face.
With all bases covered, you can rest assured that we are always going to be able to help you get the most from your training with the best form.
The positives of online coaching far outweigh the negatives, and I’m not just saying that because online coaching is our thing.
More access to your coaches
Because you are online, you get much more access to your coach then you would if you were receiving face to face sessions.
Think about it. Even if you were getting 3 PT sessions a week, not only would this be super expensive (we will get to that point next) but you would only be seeing your coach for 3 hours a week max.
With online coaching you get access to your coach ANY TIME that you need them. You have the ability to contact them and ask questions about your training session, the program they have given you, any feed back you have received, your nutrition including diet recommendations, meal prep and recipes, a post they made or what you’re wearing… maybe not that last one, but definitely everything else.
The convenience of training in your own space
It can be hard enough trying to organise yourself and your kids for an outing at the best of times, let alone trying to fit in an extra trip to a gym or training studio so that you can get some exercise in to your day. Not to mention how intimidating a gym can be. Add to this the costs involved with a gym subscription, putting your kids in creche and paying extra for a trainer and by this point your stress levels have probably skyrocketed and it all feels way too hard to achieve.
Online training lets you train from the convenience of your own home, park or where ever you feel comfortable. We love working with our crew to find the best ways their training can fit into their lifestyle. We know everyones routine is different.
Whether it is a short session in the morning and a short session in the evening, a full session after the kids have gone to sleep or even during your lunch break. We know that the more flexibility you have, the easier and more enjoyable it is going to be for you to actually hit your daily goals.
Your session becomes your very own mini break and for 30 minutes of the day, you can simply focus on you. Your health. Your fitness. Your happiness. When you have the opportunity to do something that it is going to improve you and help you reach your personal goals, it is also going to have an incredible impact on the health and happiness of your WHOLE FAMILY.
You save time
Along with the convenience of training wherever you feel most comfortable, online training also saves you time. You don’t need to spend time organising pick ups and drops for the kids, traveling to your gym studio or coach or waste time trying to plan when you can even fit in your session + travel.
The only time you need to take is when you jump in to your comfortable training clothes, find your perfect space and get started with your session. It almost sounds like it couldn’t possibly be that easy. The simplicity that online training allows for makes it the perfect way for busy mums to take care of themselves.
Online coaching is cost effective
If you have ever looked into the cost of having private sessions you will know they can be pretty steep. With a single 45 minute session starting around $65 it is not necessarily the most cost effective option available. On top of tis is the costs involved with traveling to and from your training and let face it, transports costs whether it is public or private are not getting any cheaper.
The beauty of online coaching is that you receive MORE TIME and MORE SUPPORT from your coach each week without having to pay higher rates for it.
What does MORE MEAN?
- FULLY INDIVIDUALISED fitness sessions
- Form corrections and guidance
- PERSONALISED nutritional coaching and advice
- Continuous encouragement and support
- Regular blogs/videos and group discussions on topics relevant to you
- Connection to an entire community of like minded badass mums to help you celebrate your wins and achievements
- You get 2 COACHES JUST FOR YOU when you train with Fearless Movement Co
- You get ALL of this for just a fraction of the cost of face 2 face sessions
You become part of our community of badass mums
You become part of a community. Social media for all of its short falls, gives your coach the ability to create a group where you can connect, share, encourage and offer support to all the other people that also work with your coach.
It is hard to believe that there is actually a group of Badass Lesbian Mums out there all connecting, sharing and becoming friends all while getting fit and being frikkin awesome role models for their kids, but you better believe it. Not just that, we want YOU to be part of it too.
Your coaches are part of your community
Fearless Movement Collective is queer owned and operated. Lizzay, your nutrition coach is an out and proud lesbian woman while Bowie, your fitness coach is Non-Binary. This means you won’t have to explain your lifestyle to us, worry that your coaches may not understand your experiences, pigeon hole your family or even worse make each session uncomfortable because they lack exposure to what it is like to live within the LGBTIQ community.
We are proud of our identities and we are proud to support our community, especially our badass lesbian mums. We strive to build a strong community that supports all of our brave mothers and their families on their fitness and nutrition adventures.
So there you have it. You don’t need to guess at what our online coaching may involve anymore. If you have any other questions or would like to join our 2 week trial, we would love to hear from you. You can contact us on our website or Facebook
As a kid, I can not remember learning about what to eat. What was good for me and what was unhealthy. The old school healthy food pyramid was floating around out there and I am sure is something that we have all heard about. Since it’s release in Australia in the 1980’s, the healthy food pyramid has had many changes which have coincided with our increased knowledge of healthy nutrition.
Nutrition Australia has a great breakdown of not just the most recent healthy food pyramid released in 2015 but also, all the healthy food pyramids since their initial release in Australia.
You would think that with this information out there, we would all be able to make informed decisions about what we are eating. It is broken down and spelled out for us, right? So why is obesity fast becoming the number 1 cause of disease in Australia? We are in an obesity epidemic! It just doesn’t make sense. We should be more aware, more informed and better able to make the right decisions when it comes to what we should and shouldn’t eat. Sadly, this just isn’t the case.
So much of this growing problem has to do with education and it needs to start early. Kids are so susceptible to the influence of what they see in the world around them. There is a bombardment of ads on TV glorifying fast foods. Grocery stores that contain aisles and aisles of brightly packaged products made from nothing but sugars and fillers, all aimed at grabbing the attention of your kids.
The drama that may ensue when your child feels that they need these products because TV says they should, their friends have them or without them they won’t fit in with everyone else. This can become a daily challenge that, coupled with the busy lifestyles most adults live, make it easier to simply give in then fight this constant battle. Worse still, if the parents themselves rely on these foods simply because they have never had the opportunity to learn that there is another way.
According to the Australian Institute of Health and Welfare 2 in 3 adults and 1 in 4 Children are overweight in Australia. That is 63% of the adult population and 25% of our kids in the country. I am going to say that again,
63% that is over HALF of our adult population and 25% A QUARTER of all of our children are overweight or obese…..
If this information does not scare you then you are risking your future by becoming susceptible to obesity and all of the flow on affects from it.
I have spoken with many people who say they don’t care how they live, they just want to have a good time. I can appreciate that, it is not my place to make any person choose to do something that is not valuable to them.
These kinds of statements are easy to say when you are in good health. The side effects of an unhealthy lifestyle may be years down the track, they are for future you to worry about. While this may be true, when these health issues arise, and they will, you may be singing a different tune. Cardiovascular (heart) disease is one of the leading causes of death in Australia. If you are aged over 45, the risk increases even further. Think you might want to be around to see your kids grow up? Your lifestyle choices are going to be the biggest factor involved in that choice, and it is a choice.
It may seem hard to change old eating habits. People can have a very emotional connection to their food. It brings comfort and familiarity, memories of good childhood experiences and loved ones. It can also be a persons biggest tormentor. The cause of eating disorders, anorexia, bulimia or binge eating. Our self image, how we look and think of ourselves is connected to how we eat.
Many people spend their lives struggling with weight. Mainstream society tells us to look a certain way to be attractive, gain acceptance from our peers and have the lives we want. This is so disruptive to our health and the health of our families.
There is however a way to start making healthy food choices. These changes do not need to be drastic. You don’t need to stop eating the things you enjoy. Instead, it is about adding healthier choices to what you already eat. Learning a little more about hunger cues, that is when you actually feel hungry vs when you might just be bored, thirsty or simply eating out of habit. Working on portion control, which is the size of your meals and learning to eat slowly and mindfully so that you feel full quicker and therefore eat less.
You don’t need to jump on the diet bandwagon. Those things are definitely not sustainable long term, which is exactly what your nutrition choices are. They are decisions that will have an impact on your whole life as well as the lives of your kids and how they can be healthy for the rest of their lives. That is a big responsibility. It makes sense then, to eat in a way that you and your family will enjoy.
It is not all doom and gloom. Yes, these are some heavy facts. The great thing is, you have a choice. You don’t have to be a statistic. You can start to read about ways to change your eating habits and the eating habits of your kids. In the world of false information, it is hard to know what is fact and what is made up to suck you in to some wacky fitness trend. You are probably not going to find this information in an opinion piece you scroll by on Facebook. The information you want will be written by practicing nutritionists. If you are unsure, Precision Nutrition is a great place to start. They offer an abundance of information, infographics and videos that are easy to understand. Don’t limit yourself to just one source though. If you are someone who just wants to find healthier options without reading into it, you can find thousands upon thousands of clean eating recipes online.
Don’t be afraid to try new things.
What you and your family eat can be turned in to a fun experience. That may be easier said then done with fussy kids, but repetition and leading by example are all helpful in teaching your kids what is good for them and what is going to keep them healthy and strong compared to what is going to lead to obesity, poor health and illness as they get older.
Make cooking new meals a family affair. You have a great chance to really get your kids involved with the whole cooking process. If cooking healthy food becomes a fun experience that they are going always connect to good times, they are more likely to keep these amazing habits they learn from you as they grow up, leading them to have long healthy lives.
So, how are you supposed to do all of this? It comes down to adding minimally processed whole foods to your meals. These are fresh vegetables, fruits, beans, legumes, nuts and meats. You will find the freshest produce at farmers markets (you will also be supporting local Australian growers, go you). If you are not an early riser or can’t manage the time to get to your local farmers market, head to your local grocery store and stick to the outside edge, avoid the aisles as much as possible, this is where all of the highly processed foods are kept.
At the end of the day, it is best to start with small steps. Try one meal a week that is different from what you would usually eat. Have a roast potato instead of chips. Grill your fish instead of frying it. Once you feel confident with this add a second change. Even one little step may seem like a huge leap. Where do you start? What can you change? If you are asking these questions, Lizzay and I are here to help answer any questions you have. You can contact us at our Website or Facebook.
How often do you take your kids to the park a week? Once? twice? You have THE PERFECT opportunity to get some training in for yourself, while your kids are busy playing.
Training outdoors is a great way to get some fresh air, have plenty of space to move around in, and gives you variety as you can go to many different locations.
If you thought that the playground was just for kids, think again. There is so much at the park that you can incorporate into a training session that will leave you sweating. If you are lucky to live near a park or green strip that also has an assortment of outdoor gym equipment, then you get even more variety. There is nothing that excites me more than going to the park and trying out the playground and surrounding equipment, but I’m just a big kid.
While your kids are having a play, you have a great chance to look around at what is close that you can use to train with. A park bench makes a great spot for incline push ups, dips, step ups or bench jumps. Find a grassy spot for squats, lunges, froggers, get back ups or planks, just to name a few.
Any sort of rise or hill is the perfect spot to practice some hill runs or my favourite… CRAWLS!! If you don’t have hills or slopes, never fear, an open area will also make the perfect spot to run or crawl.
If that feels a little too awkward at first, why not start on the playground with your kids. Nothing will get your heart pumping more than climbing ladders, sliding down slides and poles, running up ramps or swinging around. What’s more, your kids will LOOOOVE the chance to play with you too.
If you have ever taken a moment to watch the way your kids move, you will notice that they can get themselves into some pretty interesting positions. They can jump up and down, get their feet up around their ears, bend, squat, twist and crawl without effort. All of our bodies are designed to move this way. Years of sitting and inactivity have left many adults without the ability to move their bodies with freedom, ease and without pain.
By getting out and getting active in the park while your kids are playing, you will be giving your body the opportunity to learn to move the way you could as a child. Now, I am not saying this movement is going to come back quickly. If you are consistent with practicing to move, you are going to find within a matter of months that you feel looser, stronger, fitter, and more able to move with much less pain.
Getting out and moving about should be fun. It should make you smile and laugh, when you squat down and crawl about, or when you climb on top of something, just to jump off. Being active should not feel like a chore or something else added on to the bottom of your ever growing list of things to do. If you don’t enjoy it, it will always be a fight to fit it in to your day.
This is the reason that spending your time in the park with your kids, is the absolute BEST time to have some mummy “play time”. Having said all that, if you are sitting there trying to think of things to do on your own, it may not be very motivating, at all. If you don’t have a plan on what to do BEFORE you head out, chances are you are not going to have much more of a plan to follow once you are already there. This is why planning your park adventure is super important.
The best training session should be simple. Contrary to what you may have heard from the mainstream fitness industry. You don’t need a bunch of different exercises every time you train. You can alternate between just a couple of sessions that each have only 4 or 5 movements that will drastically improve your fitness, mobility and strength. If you spend every session learning a new exercise, you are never going to get the opportunity to master ANY movement. Repetition equals quality.
A nice basic park circuit might look a little like this.
Squat x 10
Push up/Incline Push up (on park bench) x 5
Step up (on park bench) x 10 Each leg
Plank x 30 seconds
Brisk walk/Jog/Run x 60 seconds
Repeat 5-8 times. Resting only as needed between each exercise and each round.
By starting with fundamental movements like squats, push ups and planks you are going to give yourself the right start by strengthening your natural movement patterns before jumping in to anything too complex. There are no hacks for your fitness.
Re-learning how to move your body should be fun, inspiring and leave you feeling energised and ready to face anything.
Being consistent in getting active and moving will help you to not only keep up with your kids, but also set you up for the future, to keep up with your Grandkids too.
If you would like to know more about playground sessions or Fearless Movement Collective and how we can help you, jump on to our website, Facebook or Insta.
Imagine this, your day starts at 6am (if the kids sleep through the night), you get up, get yourself dressed, wrangle your small humans out of their pyjamas and into their day clothes, get them, yourself and your wife/girlfriend breakfast, pack lunches, drop your little lovelies off at daycare then head for work, all before 8:30am, sound familiar? Mums are amazing, and the only thing more amazing than one mum is the power of two kick-arse mums.
What does your daily routine look like? Say you are asked to sit down and write out how each day flows for you.Can you list your daily habits? How long you take to do each one, what changes on which day of the week, have you planned how you are going to approach your whole day?
If you aren’t planning your days, chances are, you are going to have an interesting time figuring out how to add something new, like that incredible health and fitness program you signed up for, to your day.
This is not to say that you have to become obsessed with putting everything into your diary and never having any flexibility in your life, it is about finding the best ways to use your time effectively. So that you can find balance, see exactly how you can add a new habit to your day and then make it happen without having to wait. Because who doesn’t want to get straight into improving themselves.
The longer it takes you to add your new training sessions to your day, the harder it is going to become as the time passes. It can be very easy to put it off til tomorrow, not necessarily because you don’t want to start training, but because having to plan the logistics of how you are going to manage it is not always the funnest thing to do.
If you are unsure of where to start, let’s look at a couple of steps that will help you get yourself a little more organised.
First, you want to figure out when you have free time during your day, whether it is morning, during the day or the evening. If you find that you seem to have a lot of small gaps here and there, if you can, try to condense your activities so that you have a more consistent flow of daily activities with 30-60 minutes of free time where you feel it is most suitable in your day. We know that when it comes to juggling life around your kids, this may be A LOT easier said than done.
If this is the case, why not try for 15 minutes in the morning and 15 minutes in the evening, there is nothing wrong with splitting your training into two separate blocks.
Once you have established your available times, take a look at your training program and figure out how you are going to make it fit within your time frame.
I will give you an example with times each activity should take:
Day 1 Training Program
Warm up = 7minutes
Squat x10 = 1 minute
Push Up x10 = 1 minute
Sit Up x10 = 1 minute
Repeat 3 times through = 9 minutes
Double leg raise x10 = 1 minute
Plank 30 seconds = 30 seconds
Wall Sit 30 seconds = 30 seconds
Repeat 3 times through = 6 minutes
This entire training session is going to take you a minimum of 21 minutes, not including rest or if you take a bit longer with certain exercises.
If you only have 30 minutes spare then you are going to nail this session. If, on the other hand you need to split this session between two separate 15 minute times the sessions would look like this.
First half session of the day (morning):
Warm up = 7minutes
Squat x10 = 1 minute
Push Up x10 = 1 minute
Sit Up x10 = 1 minute
Repeat 3 times through = 9 minutes
Total time = 16 minutes
Second half session of the day (evening):
Warm up = 7minutes
Double leg raise x10 = 1 minute
Plank 30 seconds = 30 seconds
Wall Sit 30 seconds = 30 seconds
Repeat 3 times through = 6 minutes
Total time = 15 minutes
By splitting your sessions, you are going to get 30 minutes of exercise into your day, without it feeling like it is a huge undertaking.
Once you start putting those sessions away you are going to be feeling amazing. Not just because being active helps to make you feel great, look younger or live longer but also because you are taking control of your days, you are investing a little each day in yourself, which is also investing into your family.
These are just a couple of small steps that will help you to get started and stick to your training. When you know exactly when you are going to do it, it is much more difficult to put it off. You have no excuses, you have made the time to do it, so do it.
The best part is you can have the kids join in too, they would love nothing more than to “play” training with their heroes, their kick-ars mums. Make fitness a family event and you will find yourself building great habits as well as being the most incredible role model for your kids.
It can often seem that when it comes to fitness coaches, all you will ever hear about from us is training programs, health and macros something something… Aaaaand right about this point your eyes have glazed over and what you are actually thinking about is the best way to escape the situation by any means possible.
It seems as though there is nothing else to talk about for coaches. I promise today I am not going to talk about fitness. Instead let me tell you about how I am vegan…. JOKE! Well I actually am vegan, but I am not going to talk about that either.
I recently moved to Melbourne from a very very small town in regional Queensland. Now it may sound quaint but trust me, when you are a 6 foot queerbo with guns and a half shaved head, it is an adventure every day. I have experienced first hand the struggles and discrimination that the LGBTIQ community faces every day and understand that this struggle may never feel like it will end.
I could have let my whole life in Rednecksville destroy me. For a lot of my younger years I did find it hard, I thought of giving up, ending everything and never having to think about how hopeless I felt ever again.
Instead of doing something crazy, I had a long think to myself about it all. I knew this didn’t have to be my life. I knew there were people out there who were accepting and tolerant and totally fucking amazing and I made it my mission to go out and find these people. Of course this mission was based around going out in the fractionally larger town located a ways up the highway and getting wasted every day (18 year old Bowie’s logic was a little short sighted to say the least).
As I got older, I met different people, I traveled, I lived in other countries and slowly I started to see that I could spend my life searching for this fabled acceptance that I thought I needed from others until I realised I actually needed to start believing in myself and accepting myself.
I am non-binary. It took me a long long time to figure it out but only a heartbeat to accept it.
I am so proud to be queer. My hardships have made me strong, physically and mentally. My story is not unique, it is one shared by so many in our community. A community that I am so proud to be part of and contribute to.
That is why I co-founded Fearless Movement Collective. To support every queer who wants to find an outlet that will help them change their lives. We are all on a journey together, we are a community and together we are strong.
I have made it my mission to give back, because I know sharing experiences helps others to feel less alone in their own situations.
FMC is here and we want anyone from our community who wants to feel like they are part of something to join us. You don’t have to be involved in our fitness programs (we would love you to though, and you can find out more HERE). You can like us on Facebook, follow us on Instagram or find more blogs on our website, just to be part of what we share.
We would love to hear your stories and share more of ours, whether they are health and fitness related or queer related. We are here to make our community fearless.
There is not a day that goes by where I am not giving the glorious kettlebell full credit for helping me achieve my fitness goals. These achievements did not come easily or quickly and there are still many more to go.
It has been 4 years since I met my first mentor and RKC instructor Sigrun Bishop and fell in love with KB (kettlebell) training. It is 3 years since I dreamed of and succeeded in becoming an RKC instructor. In this time I have heard an abundance of stories from people using kettlebells that have injured themselves with them.
There is a bit of a stigma that comes with KB training. This has arisen from too many trainers who “learn” their technique from youtube videos or 1-2 day weekend certifications.
The kettlebell is a weapon of bodily destruction when left in the hands of an inexperienced instructor. Knowing who these coaches are can be tricky.
Before you ever start kettlebell training with your coach, you need to ask them about their qualifications. If they are not a certified RKC (Russian Kettlebell Challenge) or SFG (Strong First Girya – Girya is Russian for Kettlebell) instructor, chances are your trainer has not spent enough time under the bell to have the necessary experience and expertise to safely instruct your kettlebell training.
This is not to say that your trainer does not have your best interest at heart, simply that they may lack the understanding that comes with undertaking an RKC or SFG certification.
These 2 particular certifications are indeed an undertaking. t is required that each Girevik (traditionally the name for Russian kettlebell strong men) spend a minimum of 12 months refining their technique with the 6 basic kettlebell movements which are the Swing, Clean, Press, Front squat, Snatch and Turkish Get up. Though these exercises are practiced widely with a variety of equipment, the Russian style of kettlebell training that these skills fall under require the individual to have perfect form throughout all movements. After a gruelling 12 months or more, potential instructors are able to attend their certification try out.
This try out runs for 3 days and consists of hours of practical drills where each participant must prove their knowledge of the above skills not through parroting form and cues from a book but with their bodies, rep after rep under the careful watch of true kettlebell masters. At the end of the 3 days you are not guaranteed to receive a certificate. There is up to 70% failure rate at each certification.
The point is, it takes a lot of time to even start to understand how to safely teach the correct kettlebell technique. A weekend certificate will only give an unskilled coach an inaccurate idea of their abilities. This means trouble for all unsuspecting clients. The biggest problem I hear of is people injuring their low backs, with damage ranging from minor strains to being hospitalised due to bulged disks. The fact that I have heard so many stories about KB training gone horribly wrong is a great shame for what is possibly the best piece of training equipment you will ever find.
It is always best to ask your coach about their qualifications. This is not to undermine them but simply to prevent personal injury. You have the right to ask this question of your coach when it comes to your safety.
If your coach does not practice kettlebells regularly or with sound technique there is no possible way they are going to be able to teach you safely, this goes with any movements really.
The good news is that there are quality coaches out there who have gained their certification through years of practice and dedication to the movements involved in this style of training.
I am proud to be one of the few RKC instructors in Australia. My passion and dedication with kettlebell training has allowed me to achieve one of my dreams. If you a seeking to learn more about Russian style kettlebell training we can help you here.
I have noticed recently as Lizzay and I have started creating our website that it is so hard to talk about fitness or anything fitness related without sounding like a total gimmick. It is as though phrases like “weight loss” “get fit” “build muscle” no longer hold any meaning because they have been spouted sooooooo many times by hundreds of trainers and fitness marketing gurus.
You see, there are no quick fixes in fitness. You can not “hack” your health, your fast weight loss plan is more likely to see you gaining more weight as soon as you stop following it and as for those 30 day challenges… They will never get you anywhere, the point of them is to keep you having to come back and buy in again and again to be able to maintain any progress you make.
Your health and fitness training should be approached from a much more long term perspective. That 30 days of training that you once did or those instant results you think you are getting by the corners that you are cutting while you “hack” your fitness will not give you life long benefits.
If you have spent the last 3-5-10 or more years inactive and gained weight, you can bet that it is going to take time to lose it too. This is the simple truth and one that some people may not want to here. Your fitness is not going to be fixed quickly. Contrary to the vast majority of fitness garble that is released daily on to your facebook, instagram or snapchat accounts.
Your fitness should not be something you want to cut corners on.
You only get one body. Sure training is going to be hard work. It is easier to buy that take away dinner instead of making a healthy meal choice, easier to sit on the couch instead of going to training.
There is way too much fake fitness around trying to convince you that you should do the bare minimum. Reeling you in with statements that almost sound too good to be true. These fitness industry preachers don’t care about your long term health, they want to get as many people as they can to buy their fitness package even just once, so that they can take your money and move on without a care for your success.
It seems like it is too hard to just be honest when it comes to fitness. As though things are best when sugar coated and labelled in unrealistic ways. If you are truly interested in making an honest change in your life then there are some humbling truths you will have to accept. The years of abuse on your body will never be erased overnight, but they can be greatly improved over time. Your health and fitness will have to be a lifelong journey and it will be one of the most challenging, rewarding and self awakening experiences you could ever hope to have.
I will leave you with this question to think on. What are you willing to do to make REAL changes in your life?
If you would like to know more about receiving help with your health and fitness that is upfront, effective and 100% supportive of you and your individual needs, we would love to hear from you here.
It seems that the fitness industry is constantly coming up with all sorts of new trends. From new types of training equipment to “revolutionary” exercise styles, there always seems to be something out there trying to grab your attention.
Online fitness coaching may seem like one of these fads. It has only been in the last few years that it has increased in popularity. It may have left you wondering how it’s possible to be trained effectively by someone when they aren’t around and WHY would you want to pay someone for this training?
These are great questions and ones that I hope to clarify for you today.
To start let’s look at how personal training works in general. Say you feel like you need the assistance of a professional to help you reach your fitness goals by keeping you motivated and working hard during your training sessions, teach you safe movements for training as well as everyday life, write you programs that will lead you to the training outcomes you desire, keep you accountable for your lifestyle choices and how they relate to your desired goals and to be a friend who wants to work hard with you to get you where you want to be.
Normally you would have your trusty coach standing by your side through each training session doing their thing with you. This was how being a personal coach used to be.
Today, things are a little different. With the introduction of smartphones, internet accessible devices and the glorious app, you can sign in to an online training program from your phone, tablet or even your fridge if it takes your fancy. You can access your fitness program and your coach from anywhere that you are.
What online fitness coaching has done is open up the paths for you to seek out the best coaches from anywhere in the world. You are no longer limited by location. This is great news for EVERYONE especially if you are seeking a specialist coach.
Online coaching works very easily and similar to a face to face coach. Your online coach will have a website where you can contact them to find out if they will be the right fit for your needs. The membership process may vary a little from coach to coach but it should involve you filling out a medical screening, a client agreement that keeps you and coach safe from any misunderstandings and payment methods. Once all the boring forms are out of the way, they real fun can begin.
Coach should contact you to discuss your training goals, challenges you currently face, limitations that would have shown in your health screening and also to introduce themselves.
All of this helps your coach get to know you so they can establish a program for you to follow.
There are several ways you will have access to your program some are more user friendly than others. The usual methods are via email with PDF attachments, messenger, skype or private App. Remember, your program will be greatly influenced by your access to training equipment.
My FMC co-founder Lizzay and I spent months researching the best ways to offer awesome online training that was easy to access and follow. This led us to the Fearless Movement Collective App.
Each FMC warrior receives their own personal log in to access their membership either online or in app. It allows each person to go straight to their training calendar and follow their daily program with the help of demo videos, a record and compare option so you can run your video next to coach to see how you are moving. This video is automatically sent in for coach to check and give you feedback.
Once you have finished your super fun training you just hit your check in button and that lets us know that you have done your training for the day.
Your programs are uploaded weekly/fortnightly, so that you will never fall behind in your training. And these are just a couple of the features that our app offers you.
I think one of the most exciting things about online coaching is that it allows you to become accountable for your own training. You are in control of your progress. Yes I will be there with you everyday. I will know when you don’t check in after a session and you bet I will check in with you to make sure everything is going alright.
You will always be important to us and your training should always be important to you. Ultimately, only you can make the decision to commit to train, regardless of how passionate we are about helping you.
This style of training may not be for everyone, we understand that. There is really no comparison to your coach being physically present.
When it comes to receiving highly personalised training that fits in with your lifestyle, allows you to train in the comfort and safety of your own space and doesn’t cost you a packet, online training is quickly becoming the smartest option available.
If you would like to find out more about online fitness coaching we would love to talk with you. You can contact us on our Website, Facebook or Instagram.
So you have just signed up at your local gym, crossfit box, boot camp or sports club and I bet you are just busting to get right into the hard work. Never mind that you may have been away from any sort of training for quite some time. You know that just 1, 2 or 10 years ago you could do anything and you probably aren’t that out of shape right? You have only put on a couple kilos but you still get by with everyday challenges.
This is the point where a lot has the potential to go wrong. You COULD jump straight into training as hard as you can. Your trainer pushes you hard during session and you feel like you are getting somewhere fast. You wake up so stiff the next day that you are walking as though you are holding something in your butt cheeks and don’t want to even think about the struggle of simply sitting down. But it is still worth it, this is what good training feels like, right?
You are not alone, we have all put ourselves in this space. With “motivational” phrases like “No pain, no gain” we can be tricked into thinking that for our training to benefit us, we must always make our bodies suffer.
If there is one thing I learned over the years as I developed my skills with Kettlebells it was,
If you push yourself to the point of being a living statue for days after each training session, pretty soon you will be missing more sessions in recovery then you can attend.
This will never get you where you want to be. It is like taking 1 step forwards and 2 steps backwards.
To achieve the fitness goals you want, you need patience.
This is probably NOT what you want to hear and it is probably not something most trainers will tell you. The thing is, those sessions where you are pushing yourself to your limit every time, are only sustainable short term. There is only so far that working at maximum capacity can take you before your burn out or get injured.
The body needs to recover between sessions and the best way to allow that to happen is to train progressively. Start slow. Now when I say slow I don’t mean easy, I mean start by building a strong training base. Learn the right technique for a movement and repeat it, then repeat it again and again. Repetition is what builds safe movements. It is what teaches our body the correct patterns to follow so that when we do increase the intensity we know exactly what to do to keep safe. This is where true strength is developed. Not just physical strength but mental strength too.
You have to understand that when you train you may spend quite some time repeating the same few exercises over and over again. This is not to bore you to death, it is to give your body what it needs to build strength where it is needed. Only then will you really be able to start to see the benefits of your training in your everyday life. Afterall, why else are we training if not to be able to live each day confidently knowing that we have the ability to do whatever we want without physical limitations.
This can only happen when we are patient in our training. Take the time to understand how our bodies move and how to apply these well practiced movements not just on a day to day basis but also over our whole life.
My biggest lesson with the Kettlebell was exactly that, be patient. I wanted to be able to do everything right then and there and it was a very humbling experience to accept that I would need to learn slowly and consistently to master each movement. You have to earn your fitness.