Tuesday

Kettlebell Basics - Quick Tips

Cliff notes for basic kettlebell drills.



KETTLEBELL DEADLIFT










KETTLEBELL SWING 




SINGLE LEG DEADLIFT


Before I head out to my MELT Instructor training I felt the need to go over the Single Leg Deadlift. I admit it has a bad rap at times. When done incorrectly with load that you're not ready for, it's one of the easiest lifts to hurt yourself with. So I get it! But when done beautifully, it's the best butt lifter, butt strengthener and butt tightener in the entire arsenal of lifts IMO. # The beauty of this lift is you can still feel the glute power without bells. Practice this lift with zero bells first. Get the movement pattern down! Then begin to hold the bottom deep hinge position for 5-10 seconds each reps. Even without bells you'll feel your lovely rear chime in!  # This is one of the exercise I'll be getting very deep in to during my upcoming workshop. We also cover this quite extensively in Lauren's Playground classes.  # I've gotten the most uncoordinated students to be able to master this wonderful lift. Give it a try with your body weight even holding on to something. Or try and take this lovely lift to a deeper level #sundayfunday #laurensplayground #laurenbrooksfitness #kettlebellworkouts #kettlebells #fitness #buttbuilder #glutes
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KETTLEBELL CLEAN


The infamous Kettlebell Clean. I've demonstrated painfully some of the most common mistakes you'll see for this somewhat technical exercise. 😫 # You'll see the proper clean broken down a few times 😬😊 which should be able to help guide you very well! # If any of the incorrect cleans look familiar to you, really slow it down and begin with finding the rack position. The place where the bell ends up. Get comfortable with it. Walk around with the bell. You should be able to wiggle your fingers and feel comfortable. I always recommend starting from the top and working backwards. # For more detailed instruction check out my YouTube page kbellqueen and join Lauren's Playground online gym. Off to MELT day 2 I go! #happymonday #kettlebells #kettlebellclean #laurenbrooksfitness #laurensplayground
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Thursday

Sexy Strength | Luscious & Lean Kettlebell Workout Videos are here!!


TWO BRAND NEW WORKOUT VIDEOS are now ready to order!




Bringing you Luscious & Lean or/and Sexy Strength Kettlebell Workout Videos available in DVD format or Download/Streaming. 

Designed for ALL LEVELS
Shapes
Ages
Sizes
Genders



PRE-ORDER YOUR DVD OR DVD'S NOW. GET BOTH TITLES FOR A DEEP DISCOUNT HERE OR GRAB THE DVD YOU WANT HERE.



 Reviews are starting to come in from the streaming/download combos. DVD's ship early june


Martha Miller Just did Luscious and Lean ... great workout in which I used no more than 14kg!! This one hits every muscle for sure. Loved it!

Kimberly Reed-Tomlin I got the streaming combo & have done all of Lucious & Lean except section 3, which I'm gonna try later today. I absolutely love it, especially the balance work combo in section 1! Lauren, you rock & I love your flower headband!! Where did you find it? It's adorable on you.


IF YOU PREFER STREAMING AND DOWNLOADING YOUR VIDEOS GET YOUR COPY (copies) IN OUR DOWNLOAD/STREAMING STORE NOW! note: most people are ordering the combination package because the price is too good not to order it. 




PREFER STREAMING AND DOWNLOADING YOUR VIDEOS? GET YOUR COPY IN OUR DOWNLOAD/STREAMING STORE NOW!








LUSCIOUS & LEAN









It's time to focus on balance, stability, power, and conditioning while developing a luscious and lean body using kettlebells. This program is designed for all levels and provides modifications along with step by step coaching throughout the entire workout. Experienced students will enjoy more advanced options such as deck squats, single leg clean to presses, and more.
  • The 50 Minutes Get Strong Kettlebell
  • Includes a Warm Up and Cool Down
  • Step by Step Instruction



LUSCIOUS AND LEAN FEATURES : 


  • Easy navigation features 
  • Workout divided up in to sections for convenience or play workout continuously 
  • Level: All levels and Beginner friendly 
  • DVD Running time: 56 minutes 



SEXY STRENGTH





BEING STRONG IS A CHOICE!


Embracing pure strength doesn't just change the shape and power of your muscles. It creates a deep empowerment in your everyday life. This workout, designed for all levels, will bring you the inner sexy power that creates confidence both inside and out. 

SEXY STRENGTH FEATURES : 


  • DVD Running time: 51 minutes
  • Easy navigation features 
  • Workout divided up in to sections for convenience or play workout continuously 
  • Level: All levels and Beginners welcomed.





Pre-order your DVD or dvd's now. Get both titles for a deep discount here or Grab THE DVD YOU WANT here.




prefer streaming and downloading YOUR VIDEOS? get your copy in our download/streaming store NOW!



 




Wednesday

5 Reasons You Should Learn How To Use Kettlebells


5 more reasons why you need to incorporate kettlebell training in to your life. I recently had the pleasure of contributing an article to the ISSA (International Sports Science Association) blog, which is backed up by scientific research of how Kettlebell training can be life changing. If you're interested in the article, you can read it here or just click on the link below. 









As always, for ways to begin your kettlebell journey you can check out our most basic Kettlebell DVD's or join Lauren's Playground

SPRING SALE - 50% off all Kettlebell DVD's, Streaming, Downloads and Ebook Programs

Happy Spring!!! Take 50% off on the most popular Kettlebell Fitness programs in the world. 

Code: spring50




code: Spring50


KETTLEBELL DVD STORE



Friday

Having Trouble With Your Kettlebell Clean?

Having Trouble With Your Kettlebell Clean?

Part 1 & 2 now available on this blog post



Cleaning up your Kettlebell Clean - Part 1 




I remember like it was yesterday! 13 years ago I was trying to master the Kettlebell Clean. The instruction was to stand in front of the bell, reach back to the floor, thrust your hips forward and spear your hand through the bell, with hardly any arm usage. Well let me tell you what this resulted in, beautiful black and blue bruises all over my arms. I wasn't the only one! This was pre facebook and well before instagram. With blogging being the leading way to connect with others using kettlebells at the time, boy did I see some photos of battle wounds from people attempting cleans and snatches. This definitely wasn't the best marketing tool to get people involved in using kettlebells.

After months of practice and finally understanding that you have to really create a nice rotation with the bell and your arm as if you're raveling the bell up, never a flip, and then unraveling on the way down, something clicked. Not only for me but for thousand when I came out with this super old video filmed 12 years ago. Do I do it this way now? Not completely, but I still follow some of these principles. This video alone, so I've been told by many, is helped minimize the banging of the clean.



12 year old Kettlebell Clean video





In this first video posted in this blog, the brand new one, I quickly cover how to Clean your kettlebell by starting from the top position to create a relationship with the ending position. I also discuss intensity behind the movement so you can match your hip thrust power to the size of your bell as well as bringing it up in a calm way to minimize any banging. We are getting in to the nitty gritty.

I'll be posting Part 2 over the next few days. To be sure you don't miss any announcement or free access to our featured workouts, nutrition tips and programs be sure to join our community. I promise I won't be annoying and send you a million emails trying to push stuff down your face. That's just not me! Just motivation and information that will enhance your life. Join our community here! You won't be sorry. 



Cleaning up your Kettlebell Clean - Part 2

Wednesday

What an Outdoor Kettlebell Gym Looks Like... Welcome to On The Edge Fitness and Lauren's Playground


COME ON IN.... Take a quick virtual tour of my backyard...

A post shared by LAUREN BROOKS 💪🏼 (@laurenbrooksfitness) on




Come on in to my backyard playground gym. Not local? Get free access to some of our popular workouts in minutes. Sign up here and receive FREE access to our Featured video workouts in minutes.

For hours and hours of our written programs and videos online check out Lauren's Playground or any of our videos.


If you're local drop us a line and we will fill you in with the deets on how to train with us at Sales@ontheedgefitness.comsales@ontheedgefitness.com

If the above video doesn't play you can view it through YouTube below







TODAY we are adding a new beach workout in Lauren's Playground in "The Shredder" section. Look out for this later today. It will be a 15-20 minute combo workout using both kettlebells and bodyweight. Pardon my moaning during this one. My quads were killing me! Someone asked for a burner and I like to give people what they asked for. :)  We are also adding a Shred and Burn ab workout as well in this section today! Try the playground out and if you don't like it, cancel in 7 days with a full return on your investment. 

By the way, I'm going to Asheville, North Carolina in August or September to put on a Kettlebell/Bodyweight/MELT (connective tissue hydration)/Mind/Body Workshop. I haven't locked down the exact dates yet. This will be a fun filled workshop utilizing well rounded applicable fitness concepts and modalities to achieve real results. No fluff or fillers! More details on this to come. 

We will also be holding a workshop like this here in San Diego and have been asked to go to Washington as well.


p.s. Today I just opened up registration for our 4th Winner Circle group. Spots go quickly. Here is a discount link for $100 off. Learn more here. Starts May 1st!  

Thursday

Golden Milk - The Key To A Good Night Sleep

I started making Golden Milk, which has the key powerful ingredient of turmeric. Turmeric literally is known to help almost everything. Here are just a few things that it can help with


  •  Anti-inflammatory 
  • Boosts immunity
  • Anti-cancer properties
  • Depression
  • Regulates blood pressure 
  • Improve memory
  • Gall-bladder
  • Improves IBS and IBD
  • Arthritis
  • Insomnia
  • Menopause
  • Reduces arsenic
  • The list goes on and on. Check out a huge list here with data to back it up.








When using turmeric the cucumin's bioavailabity (the magic inside the turmeric) 1000 times greater when black pepper is consumed during the same time. So please make sure you have black pepper when consuming turmeric. Like always with anything new, start small!

The golden milk I make consists of the ingredients below. With a busy household of 4 kids and a hubby I decided to purchase a turmeric mixture that already has black pepper and some other anti inflammatory ingredients. You can certainly make your own with the ingredients below, however I personally use Gaia Turmeric Boost restore, to have a slightly more Chai flavor in my Golden milk and it tastes amazing!

I make all of this in a pot on the stove. I bring it to a slight bowl and mix it well. Here's my concoction for a small cup for two

Water  8  oz
Hemp or Coconut Milk  8oz
Coconut oil  - 1 - 2 teaspoon
Turmeric & Black Pepper (from the turmeric boost) 2  tsp
Cinnamon  - sprinkle
Honey (added at the end)  1-2 tsp to taste


Since making this delicious Golden milk, my husband who normally wakes up every single night for a few hours has slept like a baby! Now asks me to make this for him 1-2 hours before bed and not only does he sleep through the night like a rock, it knocks him out and he wakes up with a ton of energy. If this can work for him, it can probably work for most people. LOL!

Here is a video recipe by Dr. Arjan Khalsa to show you how to make the paste and use this paste throughout the week, I suggest you watch. It's a bit different than how I make it but it it's perfect for those who already have the ingredients and are ready to make it now!






Cheers! Would love to hear how your Golden Milk turns out and see how you feel when implementing this wonderful beverage in to your life!





Monday

Apple Cinnamon Gluten Free Muffins and Kettlebells for 5 minutes


Apple Cinnamon Muffins
Gluten Free





I've been on a baking kick lately, mostly inspired by my daughter who has recently needed to avoid gluten and dairy. I still give her sprouted whole grain bread from time to time, which she does well with. When 3 out of the 4 kids are able to eat bagels, pizza, ice cream and mac n cheese with no consequences, it can be very difficult for the 1 child who can't eat those things. This is why it's imperative I continue to make delicious food that all the kids can enjoy! 

These muffins can be used for breakfast, snack, dessert or taken on the go. I made them last night and put them in the fridge after they cooled.   This morning this moist apple pie tasting muffin tasted even better than last night!

This tastes very similar to a gluten free apple cake I made years ago, which was very yummy! For that recipe check it out here. This recipe was inspired by my favorite gluten free  chef Elana Amsterdam at www.elanaspantry.com. I made several minor changes to lower the sugar and the sodium content while upping the protein.

INGREDIENTS

2 cups almond flour
1/4 tsp himalayan pink salt
1.5 tsp cinnamon
1/2 tsp baking soda
1/4 cup tapioca flour or arrowroot powder
1/4 cup grapeseed oil or coconut oil
1/3 cup honey
2 eggs
1 T vanilla extract
2 apples peeled, cored and chopped well.


Preheat the oven to 350 F. Line 12 paper liners in muffin tins.

Mix all of the wet ingredients well in a bowl.  Combine all of the dry ingredients in a separate large bowl. Then stir the wet ingredients in to the large bowl with the dry. Slowly fold in the finely chopped apples until it's mixed well. 

Fill each muffin cup with mixture. These won't rise very much. I filled them up and was able to get 12. 

Bake for 35-40 minutes until the tops become brown. The center will be very moist at first. Let them cool for a 30 - 60 minutes and then put in fridge or serve after when cooled. I'm sure vanilla ice ream would be amazing on top. Feel free to let me know!

Now for the KETTLEBELLS

HOTTEST 5 MINUTE KETTLEBELL WORKOUT

You only need 1 kettlebell

You're welcome! :)

 For programs and videos at your finger tips, check out our community Lauren's Playground or pick up one of her DVD's/Downloads today! 

40% off PLUS FREE shipping for Lauren's Kettlebell DVD's
*Does not include Kettlebell Incinerator

















Friday

Dips, Perfect Push ups & Cookies (Gluten Free, Vegan, Paleo Friendly)

Ring dips and perfect push ups have a lot in common. Arms hug the sides of your lats, abs remain tight, as you power the movement both down and up with control. I usually feel this in my chest, triceps, delts and abs the next day. Not neck or traps. 

Mastering the perfect push up makes dips very doable. I hardly practice dips, but can do them because I practice push ups regularly. Push ups are the bomb! Make sure to practice the right way! 

There's a place for wide push ups, diamond push ups, one arm, etc... The safest one IMO that allows for the healthiest pattern for most people is the push up I demonstrate on my blog videos with link below . The #perfectpushupchallenge program and videos have taken people from zero to 3, zero to 10! Or 3-20 in just 21 days!

THE PERFECT PUSH UPS CHALLENGE BLOG POST IS HERE













LAST NIGHT I BUSTED OUT MY OLD TRUSTY ALMOND FLOUR CHOCOLATE CHIP COOKIE RECIPE. You can find the deets below.

GET RECIPE HERE



GET RECIPE HERE

Tuesday

Win ChinUp Apparel Shirts - Giveaway


Today and this week only, we are offering a super rad giveaway with some of the coolest t-shirts and tanks I've seen. I own a few of them and they're so comfortable and hot. Perfect for every day use and of course amazing when training. 

ChinUp Apparel will be giving away their swag to 3 Winners that exclusively follow Lauren Brooks (muaaah) ☺️

Not only will there be 3 WINNERS, each winner will select 2 of their favorite t-shirts/tanks.
If you see how cute they are, you may just want to get a few now in the mean time. They have some manly ones too for the men out there for 10% off for a limited time. Link below.








ENTER TO WIN:

Like the  Lauren Brooks Facebook Page and the pinned post.

Comment and share or tag your friends. 

or

If you're on Instagram you can do all of that here with @LaurenBrooksFitness

Extra entries when you share or tag your friends! So easy!



They've created a coupon code exclusively for my readers/followers see below if you want to snag one for 10% off. 

Link to our site: https://goo.gl/TzZZun

Sale Info: Exclusive coupon code for Lauren Brooks followers. The coupon LIFT10 will give them 10% off their order, and will be good until 3/7.

Giveaway details from ChinUp Apparel:
  • Open only to US residents (we can only ship to US addresses)
  • Total of 3 winners
  • Each winner will get to pick out two free shirts of their choice from ChinUpApparel.com.


Sunday

The Boring Unsexy Training That Works!

My workouts are considered very boring by many. They're not sexy at all. Just straight up simple and many times the same exercises, when I'm working towards a GOAL! If your goal is to be stronger in a certain movement you need to practice A LOT! You also need to know how to PACE yourself and not over do it.

Our Central Nervous System is very fragile, especially in this day and age. Most people I meet are complete stress cases unless they take time out of their day for self care and listen to their body. I believe in working hard, but I'm also a believer in working SMART!

Todays session was simple. I did a MELT Hand and Foot treatment to rehydrate my connective tissue and create stronger rooting mechanisms with my feet to the floor and a stronger grip with my hands. I did a light mobility movement flow to calmly wake up my body.


Then I was able to knock out 10 reps of holding 70lbs in front of my body. I'm only 115lbs so this did not come easily for me. I remember when I could barely do 3 reps in a row. Then I went to the pull up bar after some breathing and mobility and knocked out 8 strict chin OVER the bar, shoulders away from my ears, traps relaxed, pull ups (palms away from my face and a thumbless grip). I did this for 3 sets.


If you're a guy you may want to stop reading now. The girl time of the month is here and ladies let me tell you. It's REAL! When you're losing a ton of blood our bodies have to work harder to function. It's easier to get light headed. I even faint when someone draws blood out of my arm. LOL! (not really that funny, but unfortunately it's true and many do).

My point in sharing the blood loss, is you have to SLOW your roll. If you want to achieve a certain number of squats at a certain amount of weight, make sure you take enough rest, drink water during your breaks, so you can show up recovered. If your workouts are considered BORING, but then you can perform and EASILY pull up a set of heavyish squats or pull ups with no strain, in a calm way, your workouts are WORKING!


When something is working and I'm achieving my goals, personally that's not boring. Want to know what's boring? "Exercising" without working on a specific skill just to burn calories. There's a time and place to exercise to burn calories. But why not try and get better at jump rope? Or work on increasing your sprint time. You'll burn calories as a by product, but you're goals will be so much more measurable and meaningful that you may stop focusing on what the scale says and be stoked on how much better you're getting. Then by showing up to your TRAINING you'll get the confidence boost that you need while getting to your goals. This is how we do a lot of our training at Lauren's Playground.



By the way, if you're interested in learning more about MELT Hand and Foot treatments read my thoughts on the post below. I'm also hosting an quick intro workshop for my local Southern California students. Sign up if you want to learn more about this simple self-treatment that helps erase pain and stiffness so you can get to your goals easier.



Members Sign Up here | Non-members Sign up here address will be provided after sign up. Spots are limited.


*balls not included with class price If you want a ball or a kit please email us ahead of time.





You can also purchase a kit or the entire system through the MELT STORE if you're not local and enjoy learning from a book or a video. I will be opening up some Skype sessions again in the next 2 weeks if you'd like to learn with me. Email me to be the first to find out at kbellqueen@me.com.

Wednesday

What the heck is MELT METHOD? How it changed my life!

I recently discovered a simple self treatment system that anyone can do called "MELT Method".  I must admit, I was very skeptical at first. What can little balls that you use to roll on your hands and feet actually do for your body? 

Some of the benefits I read about were better sleep, release back pain, release neck pain, lower stress levels, increase metabolism, easier breathing, improved grip, improve flexibility, help with migraines. The list went on!

I still chose not to try the system. As a kettlebell fitness coach I work with an array of clients that are all ages, shapes and sizes. Some of my clients would come in from their stressful work week with neck pain, migraines, lower back aches from sitting too much at the computer or driving long distances and just a ton of tension all over their body. Many of them do yoga too. It would bother me that I didn't have anything for them to do at home other than the normal mobility protocol, continue to move throughout the day and show up to your sessions.

I was getting very frustrated about this. I was also on a quest to figure out why my wrists continued to feel stiff and achey. I did gentle massage and a ton of mobility exercises especially focusing on my wrists daily.  I thought maybe it was from doing push ups or pull ups. So I would take some time off and the wrist stiffness would still be there.

I began looking in to neuromuscular therapy. This is when MELT came back on to the grid. I  finally decided to give MELT a try. I started implementing the MELT hand and foot treatments several times a week. I began with the mini treatments and then worked my way to the soft ball treatments. I noticed in just a few treatments that I wasn't waking up with soreness in my wrists. In fact the pain and stiffness was COMPLETELY GONE!  That's it, I was hooked! I almost couldn't believe it. This sh%t straight up WORKS!

I knew I needed to learn everything about this and understand the WHY and the HOW. I still couldn't grasp why this worked so well. I felt how the treatment would work my connective tissue by gently hydrating it with the compression techniques, then when I would rinse and apply friction I felt the tingling sensation of the water and blood circulating throughout my body. Not just my hands feet!

It was time to learn directly from the creator! I took a leap and signed up for a certification. When I signed up for the certification, you had to read a ton of material, take tests and write about it. It was my kind of certification. One that tested how well you understand and teach, not just how tough you are! I loved that you needed to do your homework and understand the science before showing up as well.

When I arrived at the  3 day course, the founder of MELT, Sue Hitzmann, taught the "geeky" science behind this entire system in the most beautiful, funny, digestible manner possible. It truly created an experience that was mind blowing. It was everything I hoped for and more. All of the anatomy I took in college was a joke compared to this course. I UNDERSTOOD IT! It made sense!

Since receiving my Hand and Foot certification, I've jumped head first into using this method with my clients. In just the very FIRST MELT Hand and Foot Intro Class, here are changes that happened during our assessments.

- Increased flexibility
- Grip increased
- Feet were more grounded after the treatments (perfect before a strength session)
- Balance improved
- Felt more calm and relaxed
- Better night sleep (had feedback the next day after the class)
- Wrists were more mobile and less sticky
- Felt lighter on our feet.
- Hip released and didn't feel "stuck" anymore

This is just from ONE small hand and foot treatment while learning how to use the method. Do this several times a week and it becomes life changing!

I'm pretty excited about this stuff as you may be able to tell. So excited, that I opened up 8 spots to teach this via Skype exclusively for members in Lauren's Playground. With the session I sent them each a MELT soft ball, since that's all you really need to get started. The spots filled up immediately! I will be opening up more spots soon. Please email me to be the first on the list. 

In the meantime if you don't want to wait, you can order the entire kit with the DVD directly from the MELT Method store and start sooner than later.  She also has a great book that will teach you the science behind it. 

If you learn better in person I offer privates or group class settings in the San Diego area. I also offer private lessons via Skype or Facetime if you want to wait until I have more spots available.



I'm so excited to incorporate this approach in to our practice here at On The Edge Fitness. The global hydrating effect that MELT has on your body is priceless. No amount of massage, eating right or exercise will give you the connective tissue hydration that your body is begging for, like these MELT treatments!  Get started now!



If you're local we will be having another Intro MELT Hand and Foot Workshop on 

New date will be announced soon in San Diego (Encinitas) 75 minute workshop.

Sign up below


 Members Sign Up here | Non-members Sign up here  address will be provided after sign 
up. 
Spots are limited.
*balls not included with class price

If you want a ball or a kit please email us ahead of time.





  Members Sign Up here | Non-members Sign up here  address will be provided after sign 
up. 
Spots are limited.
*balls not included with class price

If you want a ball or a kit please email us ahead of time.






MELT Method