The Mid-Week EMOM Workout Challenge Over the past few months, a friend and I have been doing very challenging EMOM workouts every Wednesday afternoon - it's been a great way to get a lot of productive lifting done in a short period of time. And because we've both been under a fair amount of stress, this also lets us workout but also give our brains a bit of a rest -- instead … [Read more...] about How and Why to Use EMOM Workouts
It's been really great for the past few weeks both at the small RKC Workshop I led in Raleigh, NC, and with the handful of local people who train with me. Talking about kettlebells more than usual, fielding questions from others and enjoying the nice weather outside has gotten me even MORE fired up about kettlebell training. Some of you may wonder how this is possible, but as … [Read more...] about A Kettlebell Workout for Really Getting Into It, or Getting BACK to it!
While there are so many more online resources and coaches out there now than when I first got interested in kettlebells (way back in 2008!), getting started with kettlebell training is still not an easy endeavor! There's a lot of GREAT info out there now, but there's a lot of confusing and not-so-great stuff out there as well. I guess this is pretty much the way of the … [Read more...] about Kettlebell Training: a Moment to Learn, a Lifetime to Master
This challenge workout is all about power generation, and should only be considered by intermediate-advanced or advanced kettlebell users. Form with swings and snatches should be solid, and a set of 10 pushups should be incredibly easy. The pushups here are used as a grip break and not so much as a strength move on their own. With that said, the workout can be scaled down for … [Read more...] about Simple But Challenging Kettlebell and Sandbag Power Workout
Finally, the answer you've been searching for -- at least it's what I was looking for (and others were too, according to Google auto-complete) and NOT finding. How to cook one pound of dry lentils in an Instant Pot. Because lentils seem to be sold in 1 pound bags... and because so many of us like to prepare them ahead. My favorite lentil recipes are cooked then cooled - so … [Read more...] about How to Cook One Pound of Lentils in an Instant Pot
The title of this post is a little misleading. About a year ago, I told a local advanced kettlebell training client about the 10k kettlebell swings challenge. She really liked the idea and we kicked it off in the park with a 600 swing Sunday Challenge workout... to get her ahead of the game in case the week had other plans for her - especially on a Monday. I sent her a sample … [Read more...] about The Final 290 Swings Workout of a 10k Kettlebell Swings Challenge
Last week was a weird week (wait... have we been saying this every week for the past year?) Regardless, last week called for a serious challenge mid-week. I wrote up the original version of this for a local advanced client (who wanted to get in a workout but was mentally "done" because of Zoom meetings), but ended up testing it myself as well. The intensity is not for … [Read more...] about EMOM-A-Thon
As you may have guessed, this flavorful low carb side dish can be made very quickly by using an Instant Pot and an immersion blender (namely my beefy All Clad corded immersion blender). Or if you don't have those, that's OK too - it just might take a little longer and may have a less smooth texture. Either way the flavor will be delicious! Low Carb Sour Cream and … [Read more...] about Horseradish Cauliflower Mash, With or Without an Instant Pot and Immersion Blender!
A Nutrition Packed Make-Ahead Lunch or Light Dinner Side Dish Recipe I've made versions of this salad for a few years now - ever since enjoying a few spoons of it from a Whole Foods salad bar - back when those were a thing. While I liked the Whole Foods version, I wanted to make a more savory version not only to cut back on sugar, but also to bring the lemon and pepper to the … [Read more...] about A Less Sweet Recipe Riff on the Whole Foods “Detox Salad”
Birthday Workout Challenges A birthday, especially one with a formidable number of years presents a great opportunity for a birthday workout to try and share. Lucky for you, my advanced client and I tested this out yesterday. I began with the preface of "pretty much after a certain point these are all going to be advanced challenges... at least this is an even-numbered year." … [Read more...] about Advanced Birthday Kettlebell Workout: 44!