Friday

Is Simplicity Better? oh and a 3 min Pasta

Is simplicity better than complexity? I've struggled with this concept for years. During the time right before I began fiming kettlebell workout DVD's, mind you, this is before most knew what a kettlebell was, I wanted to vomit all of the kettlebell information out at once. I was too excited to hold anything back! This was also the time when people would ask me how my "Kettle Ball" or "Cow ball" training is coming along. It's ok if you were one of them. 😂

In the very beginning I felt I had to teach everything I knew. I thought the more I showed my students the better they would be. Or maybe they would share the same excitement for this amazing training that I had. To give you an example when I first taught I student how to swing a kettlebell 12 years ago, I'd take them through every cue and technique in my arsenal to get them to swing. Even if they mastered it I would still show them more drills. Let's say it was overkill!

I was overwhelming my students with too much. Luckily I learned quicky from this experience that I needed to simplify things and only use the necessary tools. Not dump out the tool box and have more than needed. Make them feel if they need their PhD in order to swing a kettlebell.  Now when I say simplify this doesn't mean lack of attention to detail or allow someone to have less than par form. This means find the most efficient path to getting my message across for the individual student.
Anyone who's ever worked with me in person knows that I'm anal retentive when it comes to safety, form and technique. Even though I want to tell it all and give everyone off of the options, i had to learn to resist. The only thing that matters is helping people success and inspiring them to want to come back for more.  I vowed to create simple ways to get my point across and help others. In the end it's about finding the best route that works! Believe me, there are multiple ways to get there.

Since simple is the theme I threw together a Zucchini Pasta with Basil Pesto dish which was mouth watering. It literally took me less than 4 minutes to make. Here are the ingredients. All I used is a hand held Spiralizer. One squash made 1serving.

Zucchini squash
Pesto Sauce (preferabley low sodium or if you do homemade it will take a bit longer) 2-3 TBS to taste
Raw organic Walnuts (optional) - handful
Parmesan Cheese (optional) - sprinkle on





The 4 minute Zucchini Pasta how to video is up on the Playground site for our members here.

If you're overwhelmed with starting a strength program or not sure how to get started I've laid it all out for you on the Playground. I've categorized the hours and hours of videos and programs to show you where to begin. For example if you're a beginner you'd start off with the Basics Fundamental Course and use the Demonstration area for reference. Or if you're in the intermediate category you could start with Basics Sculpt. If you're far from a beginner and donn't want to deal with any program with the word "Basics" then you'd dive head first in to the Power, Strength & Burn classes.

 Membership Trial Offer

For a this week only I'm offering something I haven't done before. I'm offering a RISK FREE 100% refund trial period.  Sign up today, check out the playground community, try a program or two or three. If you don't like it or it's not for you, then simply cancel anytime before October 7th. Send an email to Sales@ontheedgefitness.com saying that you'd like to end your trail period. We will cancel your membership and REFUND youThis offer is only good for those who want to take a tour around the playground starting this today through the weekend!



We hope you love it and stay, but we understand different strokes for different folks. It's all good! If you prefer not to have access to hours and hours of programs and video workouts, you can always start with one of my popular Kettlebell Workout Videos. Use code: 20off to take 20% off on every single title we have.

Monday

Fitness After a C-Section - Advice to New Mamas

Fitness After a C-Section 
by Melissa Closser

First off, I want to apologize to every new mom I saw pushing their 6 month old child in a stroller and thinking "Why hasn't she lost the weight yet? It can't be that hard."  YES IT IS!!!
I got into fitness, primarily kettlebell training, after suffering a miscarriage.  Before getting pregnant with my son, I trained for my first kettlebell competition and level 1 kettlebell certification (I certified while 10 weeks pregnant, with doctor's clearance).  I continued my kettlebell training throughout the first and second trimesters of my pregnancy.

2 month after C-section
Once I was cleared from my c-section to start training again, I turned to Lauren's article What Doctor's Don't Tell You After a C-Section for help. I wanted to get my strong body back, but wasn't sure how to begin. I followed her programming of planks, pelvic tilts, kettlebell swings and 4-point tummy vacuum. I also added a 10 minute jog on the treadmill and some kettlebell military presses (with moderate to light weight).  Let me tell you, it was hard! I started off slow and listened to my body. I gradually increased reps and weight. Within two and a half months, I was able to do full leg lifts!!! And the weight and inches slowly started dropping.





I continued this program for a few months, but I have to admit, I fell off the horse. With a husband who owns his own business and is the mayor of our city, plus trying to balance a full-time job and mommy duties, I slacked. I would come home with every intention to train, but one look at my son and all training went out the window. I wanted to spend every minute with him.  
When my progress stopped, I finally made a decision to focus on myself. I asked my husband to chisel out a few hours of his schedule to watch our son after I got off work so I could focus my training. I would change into my workout gear at work and head straight for the gym. I stared eating better and pushed myself a little harder.  Nine months after baby, I am back to my pre-baby weight, have my pull-up back, and my 1-rep max is 40 lbs., 5 lbs. less than what I was pressing at my strongest. I still have not achieved my goals, but the inches are falling off and I am seeing results, which has given me a ton of confidence.


9 month post C-section


Thanks Lauren for giving me the foundation to get strong again!

My Advice to New Mamas

If I have any advice to give to new moms, this is what I would say:

1. Don't Stress About the Weight Not Magically Coming Off
Not sure why, but I was surprised that the weight didn't magically come off. (Crazy, right?!) I cried all of the time because I had never been so big. I hated dressing up for events my husband took me to and seeing a bunch of skinny women. It's hard getting back into training, but you can do it! (Plus, adding a good pair of Spanx in your wardrobe helps!)

2. Be Proud of Your Body
You did an amazing thing by giving birth - BE PROUD! We struggled for five years to conceive and there were moments I thought I would never become a mom.  Although I miss my pre-baby body, I am even more proud of the one I have now. 

3. Find Time For You
Many times, I would feel guilty for choosing a training session over going directly home to my son. It's okay to focus on you sometimes and EVERY mom needs that! Plus, taking care of your health benefits your child in the end and gives him direction into healthy living by watching you.

4. When You Fall Off the Horse, Get Back On


I fell off my training schedule many times. It happens! But I didn't give up and would get right back into it.  When I finally got in two solid weeks of 3-day training sessions, it was easy to get back into the groove.  Sometimes you need to fall off the horse to figure out what kind of training schedule works best for you.






ABOUT MELISSA CLOSSER


Melissa Closser started her fitness journey four years ago. She began teaching bootcamp fitness classes in her hometown as a way to get herself, as well as others, fit and strong. After being introduced to kettlebells, Melissa wanted to learn more about the 'little cannon ball with a handle'. She found Lauren Brooks' YouTube videos and learned to perfect her form and technique. She joined Buckeye Kettlebells in February 2014 and entered her first kettlebell competition four months later. Once completing that goal, she began training for her level I kettlebell certification. After being cleared from doctors, she certified at 10 weeks pregnant in April 2015. She continued her kettlebell training during her first two trimesters.  Today, Melissa works in Purchasing at Stanley Electric U.S., Co., Inc. and is a freelance layout designer. She and her husband, Mayor Patrick Closser, reside in London, Ohio with their 10 month old son, Maddoxx.



A few words from Lauren Brooks (me):  Thank you Melissa for writing such a real experience and wonderful advice. Your story is like so many other new moms. It is definitely NOT EASY! 

You have proven that with hard work and dedication anything is possible. I love that you discuss what happens when you can't be consistent with your training. Life happens and sometimes we stray from what needs to be done. But like you said "I didn't give up and would get right back into it." The is the key for everyone out there that goes through bumps.

You look incredible, you're super strong and I loved the pull up videos you sent me. I look forward to seeing what the year mark looks like for you. Congratulations for becoming a role model for women and new moms, especially moms who go through Cesarean sections. 


Wednesday

Do You Love Kettlebell Training?

Once you find something that works well, it's hard to keep it a secret. Over the years my local and distant students have achieved such raving results with intelligent kettlebell based training, that many have actually gone on to become kettlebell instructors.

After 12 solid years of teaching kettlebell training I've had the honor of watching my students share their beautiful success stories with friends and family. I've decided it's time for you to reap even more benefits. You've shared your love for kettlebells by sending people my direction, so they can take the same road you did, to achieve great success. I'd like to begin giving you a commission for all that you do. I am literally going to pay you 15% cash for every Playground member, DVD product, top of the line nutrition products, apparel and even my distant coaching services!! Yeah the services count!!  If your referring friend or family purchases over $27 you will get 15% cash back of all sales generated by you.

I know this is a no brainer since you've been spreading the love for years without this type of incentive. This is probably the easiest and best tracking Refer a Friend program we've ever implemented. It doesn't take long to sign up to get your unique sharing link. Looking forward to sending you money!








WHAT'S NEW ON THE PLAYGROUND?

ORGANIZED MISHMASH is live - If you get a bit of ADD strictly following training programs, you're not alone! I've created a new program for you that takes some of your favorite workouts from the Playground and puts it together in an organized 8 week program. So it feels like you're bouncing all around to different themes with the organized mishmash program, but it's secretly very organized and has a rhyme and reason behind it. 


Members Log in to the Organized MIshmash here

Not a member yet? We now have a yearly option. 
Check out your options here

Tuesday

The Kettlebell Press Challenge (21 Days)

It's time for another challenge. This challenge can be done in conjunction with other training programs. It's designed so you can go through this protocol in a very calm and relaxed way. If you do this properly watch your pressing strength go up significantly in just 21 days!

Not everyone is designed to press a bell over head. If you can not lock your elbow and maintain a straight arm over head, chances are,  pressing over your head may not be a safe option for you. The majority of my students who are unable to press heavy over head or press anything properly over head, switch to a very LIGHT Bottoms Up carry or Bottoms up press bell.  Like with any challenge or new workout regimen make sure you check with your doctor first, proceed with caution and use good judgement. Then have a great time! Details below with video!





Pressing options:

Kettlebell Press 


Tall Kneeling Press


Bottoms Up Press



 The Kettlebell Press Challenge 
(21 days)
#KettlebellPressChallenge  #TheKettlebellPressChallenge

DIRECTIONS: Choose a pressing pattern and size bell that works well with your body and your current fitness level. You may use the same size bell each day or use a heavier bell as the reps become lower. For example Day 1 Press 4 times each side with a 12kg bells. Take a 30-120 second rest and use the 12kg bells for 3 times per side. Take a 30-120 second rest and use a 16kg bell for 2 per side and so on. Only go up if you KNOW you can safely get the bell over head WITHOUT a push press.

Rest suggestion: take a minute rest before moving to the next rep range. If you're using a heavier weight than normal take a 2 minute rest. If you need more rest that's ok too! Just get them done within the day!

Note - The 1 rep that is indicated is not meant for you to work with your 1 rep max, You should be able to do 2 consecutive reps with the bell you are using for 1 rep.

The suggest rep are indicated for EACH side.

Day 1     5, 4, 3, 2, 1
Day 2     4, 4, 3, 2, 1
Day 3     4, 3, 3, 3, 2, 1
Day 4     3, 3, 2, 2, 2, 1
Day 5     2, 2, 2, 1, 1, 1
Day 6    1, 1, 1, 1, 1, 1
Day 7     Rest

Day 8    3, 3, 3, 3, 3
Day 9    3, 3, 2, 2, 2
Day 10  3, 2, 2, 2, 1
Day 11  3, 2, 2, 2, 1
Day 12  3, 2, 2, 1, 1
Day 13  3, 2, 1, 1, 1
Day 14  Rest

Day 15  2, 2, 2, 2, 2
Day 16  2, 2, 2, 2, 1, 1
Day 17  2, 2, 2, 1, 1, 1
Day 18  2, 2, 1, 1, 1, 1
Day 19  2, 1, 1, 1, 1, 1
Day 20  Rest
Day 21  Test your 1 REP MAX at the end 2, 1, 1 rep scheme Congratulations!



To check out all of our other past fitness challenges view here.

To join our private facebook group where you can stay motivated and join other people doing the challenges ask to join here.  

If you really want to get involved, receive new workouts, videos, recipes monthly check out our exclusive Lauren's Playground

We encourage a bit of video, photo, or posts of when you participate! No pressure of course!    #TheKettlebellPressChallenge #KettlebellPressChallenge













Saturday

Prying Goblet Squats - Try this incredible warm up exercise

Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. 
Here is why we do them. 

- opens up your adductors and groin area.
- creates a deeper squat
- grooves a more efficient Goblet or Double Front Squat
- activates your abductors 
QUICK TIPS

- grab a very light bell by the horns
- Stand about shoulder width apart.
- INHALE, then pull yourself down in to a comfortable squat with your elbows touching the insides of your knees
-make sure heels and toes stay on the floor without coming up.
- Gently push your elbows in to your knees to pry them apart to open your squat wider which will gently stretch your groin and adductors.
- Drop your hips down further, once you've opened up, and take deep breaths at the very bottom.
- Try to keep your chest up and tall without collapsing your shoulders.
- HISS and EXHALE to stand up safely. Very important that you use your breathe on the way up. 
*note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all.
Try this and let me know what you think!

VIEW video HERE on Facebook if you don't have Instagram or view on Youtube here.








Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. Here is why we do them. - opens up your adductors and groin area. - creates a deeper squat - grooves a more efficient Goblet or Double Front Squat - activates your abductors QUICK TIPS - grab a very light bell by the horns - Stand about shoulder width apart. - INHALE, then pull yourself down in to a comfortable squat with your elbows touching the inside of your knees -make sure heels and toes stay on the floor without coming up. - Gently push your elbows in to your knees to pry them open wider to gently stretch your groin and adductors. - Try to keep your chest up and tall without collapsing your shoulders. - Drop your hips down further, once you've opened up, and take deep breaths at the very bottom. - HISS and EXHALE to stand up safely. Very important that you use your breathe on your way up. *note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all. Try this and let me know what you think! #mobility #squats #laurensplayground #laurenbrooksfitness #dropitlikeasquat #deepsquats #strength
A video posted by Lauren Brooks (@laurenbrooksfitness) on

Thursday

Low Volume Strength Training Program - without the BULK!

Let's set the record straight. I LOVE muscles! I think they're beautiful, especially on women. I don't mind working hard and seeing my muscles grow even if some consider it a  "bulky" look. I don't mind looking strong either. However, these are my personal goals at times. Just because I love it doesn't mean I should expect all of my female students to want the same thing. In fact many want the complete opposite. 

"Lauren, I want to BE STRONG but I'm petrified of gaining a bunch of muscle." is a common statement I hear from my students.  Who am I to judge and talk them out of what they perceive is comfortable for THEIR body? If they don't want to gain muscle then I need to be careful of the programs I suggest to them. Low rep training with the proper amount of volume has proven you can still become beastly strong without looking like a body builder. If this sounds appealing to you then keep reading...


Low Volume Strength Digital Training Program
(strength without the bulk)






Why Low Volume Strength Training Rocks

Here is a discussion with coach Franz Snideman, owner of Revolution Fitness, about why low volume strength training absolutely rocks!








You can purchase this program separately if you choose. But for a FRACTION of the cost you can have access to THIS program PLUS the entire Playground LIBRARY shown below and more is coming.  For less than .99 a day you have access to programs that are literally changing peoples lives.  SIGN UP TODAY here

To purchase access to this program without joining the playground community visit here
 Everything below is set as "FREE" when you're a member of Lauren's Playground. For less than a dollar a day. Learn more here.

Come join Lauren's Playground community. You will also receive special discounts on all of her distant coaching, nutrition and fitness products when you're apart of the Playground.

What's inside the Low Volume Strength Training Digital Series?
The Low Volume Strength streaming series is an incredible program hyper focused on building real strength without the bulk. 3 strength video workouts, 1 low rep snatch video section and an extended Mobility warm up, led by Franz Snideman. 


We just released this Low Volume Strength in our playground and people have already started posting their thoughts. Here are a few that just came in...



Featuring
Coach Franz Snideman - Owner and Head Coach of Revolution Fitness
Petite and very strong Lee Seider 108lbs and can deadlift 280lbs and chin up with 53lbs from her waist. 
To purchase access to this program without joining the playground community visit here