Kettlebell Workshop with Women's Self Defense in Houston

Learn how to be POWERFUL, FLEXIBLE, STRONG, LEAN, and Move better while having fun doing it. 

For the first time ever, Jay Armstrong and Lauren Brooks will be teaming up together in Houston, Texas to present a very unique Kettlebell Workshop.  This workshop will cover all the foundation kettlebell drills along with Women's Self Defense and extreme Joint Mobility!  You will not want to miss this combination workshop. 

If you have never met Jay you will be in for a treat.  

 Jay Armstrong, is not only an incredible kettlebell teacher, he is a mobility expert, and earned his 6th degree black belt.  Jay is an extremely talented individual and knows his stuff!  Learning from Jay will be a privilege. You really don't want to miss this!

Here is a little bit about Jay Armstrong

Tae Kwon Do:

Jay's enthusiasm and dedication to the Korean martial art, Tae Kwon Do, has earned him a 6th degree black belt from the World Tae Kwon Do Associate in Seoul Korea.  Jay has trained for nearly 20 years under 7 time Korean Champion, Grand Master Y. D. Park, for 2 years under undefeated world champion and 1988 Olympic Gold Medalist, Kuk Hyun Jung, and with the Korean National Team. Jay has competed numerous times in State and International Tae Kwon Do competitions. 

Jay started training with kettlebells in 2003.  He received RKC Level I and RKC Level II certification from Pavel Tsatsouline and was named RKC Team Leader in 2008.  Jay has also been certified as an AKC Coach under World Champion Valery Fedorenko.  Jay has received extensive kettlebell and mobility training from such industry notable figures as Pavel Tsatsouline, Steve Cotter, Steve Maxwell, John DuCane, Nate Morrison, and Mike Mahler.  Jay is also CK-FMS certified in the Functional Movement Screening system for athletic movement skills.

Jay began Z-Health training with Dr. Eric Cobb in 2009.  He is Level IV certified (RIST) and is currently in the Z-Health Master Trainer program.

Lauren Brooks Miller RKC Team Leader, CK-FMS, CCN

Lauren Brooks has worked with and is responsible for inspiring thousands of people to pick up a kettlebell and use them without fear. With her laid back and non-intimidating teaching style, she has been sought out all over the world to teach kettlebells safely.  Due to her educational background and years of experience, she has developed a keen ability to quickly be able to assess movement patterns, break down instruction in an easy to understand, yet gentle and motivating approach.  Lauren is the creator of five highly regarded kettlebell DVDs that have been successful all over the world.  

  Lauren loves working with all individuals to bring out that inner athlete and transform peoples lives, but she truly is passionate about working with females and mothers. Lauren understands that females do have different needs.  While she feels that "Training Like a Man" is important and has it's place, it needs to be done wisely! Lauren enjoys watching her clients transform right beneath her eyes when it comes to incredible strength gains, fat loss, confidence, stamina, moving better and all over life happiness. 

To learn more about Lauren's certifications, educational background, and accomplishments visit her website at

To see what other's have said about Lauren's past workshops click here

Is this workshop for you? Here are some of the things  you will get out of it.

- You will learn the most cutting edge kettlebell drills that are current with the RKC system. 

- Anyone who wants to learn how to speed up recovery time and keep your joints young.   You definitely don't want to miss Jay's Joint Mobility portion.

- Anyone who has ever had an injury, surgery, or imbalance that wants to move better to prevent injuries, increase sports performance, and achieve results quicker.

- Those who want to achieve fat loss and incredible strength results quicker than ever before.

- Busy people that want to get the most out of their workouts in the shortest amount of time.

- Home exercisers that want to make sure they are working with kettlebells correctly and have a balanced program.

- Fitness coaches looking to add more exercises to their arsenal that provides extremely effective fat burning, muscular strength approach, and outstanding joint mobility drills.

- Learn how to unlock and take your flexibility to a new level.

- Integrate the power you learn with kettlebells to quick self defense moves that can save your life!

If you answered yes to any of these questions then this workshop is for you!

Sign up and reserve your spot below, space is VERY limited!  

Workshop price is $259
 Then it will go up to $329 Nov 1st, if there are any spots left!!

Jay/Lauren Kettlebell Workshop plus
Joint Mobility and Women's Self Defense

Time 9:30 - 2:30
Location: Houston / League City
629 Highway 3 South
League City, TX 77573

(ACE and NASM CEC's Available upon request) 

  It's starting to fill up so make sure you grab a spot.  Only a few Spots left!
Purchase here


My Review of the book "Live Life Aggressively! What Self Help Gurus Should Be Telling You"

Not very often do I make the time to read a book that doesn't have 100% to do with training or nutrition.  This book was one of the few I knew had an important message!   

Here are my thoughts!

This book is a true GEM! I highly suggest anyone who wants to actually do something with their lives. If you are sick of living a mediocre life, strive to be successful and happy, but live in fear to do something about it, this book will help with your paralyzing excuses. 

Mike has a special gift, in being able to make you take a serious step back and look at your own life. Even if it makes you upset about some of the choices you have made or habits you have picked up along the way. This book is not a cheese ball, feel good, cozy and warm inside self-help book. You may laugh and you may cry, but there is nothing I found written in this book that will waste your time. He shows you how to overcome failures and to strive to be your best, by also sharing his own experiences and failures. Mike pours his heart out and shares things in his life that he is not proud of. You really get to know him on a personal level and may relate to many of the obstacles he has had to overcome to become successful. Unlike other self help books, Mike will be brutally honest and cut right to the chase. He will tell you what you don't want to hear but need to hear! Stop being a follower and start becoming a leader. Mike's book may just be the wake up call you finally needed to go out and do something you have always dreamed of doing. 

As a fitness professional myself, I have met many people in the industry. To tell you the truth, I can only call a select few my real friend, and glad to say Mike is one of them. Since meeting Mike at the RKC in 2005 he has also been a major role model to me for my own success. Mike did not ask me to write this review. However, I was so impressed with this book, I wanted to take the time so others who want to live life to the fullest can take away what I was able to grasp from it. What makes Mike different from others is that he actually cares and enjoys helping people. We all know many people in the fitness industry or any industry in that matter, just want to make a quick buck! That is not what drives Mike. Otherwise the profits of this book wouldn't all be going to a great charity. He admits that it's nice to be comfortable and have a steady flow of income, which anyone would be crazy not to want. The real success and reward in life for him is dramatically changing peoples lives. He has achieved this for himself, with thousands of people, and now has shared his secrets and success in this very book. This book is the best tough love you can get. Now stop making excuses, get ready for a wild adventure, and start to "Live Life Aggressively"!

You can find more info about Mike Mahler's book right here.  


Touched By This Gift

Today I received a surprise gift in the mail.  I recognized the name since I received this wonderful email from her before regarding my kettlebell DVD's.

"Hi Lauren!
First, I have to say that you are my introduction to kettlebells and I am glad I started here!  I have been through only 10 workouts and I am seeing a difference!  You make the kettlebell approachable and your training style and work along dvds are REALLY wonderful for teaching proper form and being motivating!  I am 43, mom of 3 girls, 118lb and 5'5".   After many types of exercise, supreme pilates, the Firm step videos, treadmill, Tracy Anderson Method... I realized I needed a program that  wasn't high impact  (old knees!) and that had cardio and weight training.  I found you!  I only use a 15lb bell but just ordered a 22lb off dragondoor and have your first 2 dvds.  I see that they will keep me busy for some time to come!  

Anyway, i will let you know of my progress as you may want to know that your program is changing lives here in Austin, tx!  I think you are from Texas too :)

Here is another follow-up after sending her a rotation for using the DVD's: 

 "The rotation is Wonderful!  Just what I needed! Never thought to do the practice of all of the exercises as a workout!  As I mentioned before, only 7 weeks in.  Never have I seen such quick results from any exercise plan before, and I have done them all, treadmill, gym, step aerobics, jogging.  I love your challenging workouts and look forward to swinging my 12kg!  Just did the 12 minute 2times this morning.  Thanks for the advice on the squats!"

Debi Lynch, Austin  TX

My husband hands me this little package from our business mailbox.  Inside is this gorgeous purple note with more beautiful thank you words!  Then inside a little beautifully wrapped gift box wrapped in my all time favorite colors of purple.  And now for the grand finale, something I have always wanted but would never have bought for myself!

A personalized HANDMADE silver pendant necklace with a kettlebell and my initials on the front and back!

THANK YOU so much Debi!!  You have no idea how much you made my day.  I will definitely be wearing this pendant everywhere!  I just checked out the website on Debi's stationary that was enclosed.  I am very impressed with the site   This website has tons of different kettlebell wear and handmade jewelry!  Such great gifts and happy to spread the word about this place since I LOVE my new gift!

Here is the website.  I just spoke to her and she said that she started all the kettlebell handmade gifts after falling in love with them through my workouts!  Such an honor to have inspired so many people! Just type in kettlebells on the search page and you will find tons of cool gifts for kettlebell lovers and pretty things. Here's the site again  


Mini Plank for Optimal Core Activation

This pre-exercise is phenomenal for anyone who has ever had a baby, C-section, hysterectomy, abdominal surgery, sits at a desk, or has core weakness. Elise Badone, Muscle Activation Technique Specialist, has come up with this isometric.  This looks like a "knee plank" but there is much more to it.  You will actually feel your TVA and pelvic floor muscles waking up and firing much more efficiently with the way that Elise has you do this exercise.

Since I personally have had 2 Cesareans in a 24 month time span, I lost proper communication from my pelvic floor and abdominal muscular system to the brain.  The fact that I had two babies that were very large for my frame, in such a short time span, didn't help either!  With that being said as I became stronger my body became a very good over compensator.  Which happens to anyone who has had any trauma in that region.  Same goes with anyone who has had hip, knee, foot, ankle, or any sort of injury!

Those with C-sections and abdominal surgery may also suffer from having extra scar tissue.  You will want to talk to a scar tissue mobilization specialist or trained massage therapist that knows how to break it up properly!  If you have any painful scar tissue build up, no amount of exercise will help regain and restore your abdominals close to 100% if you do not take care of it.  I still have painful scar tissue and will be researching some specialists soon.  However, still do what you can in the mean time.

In this video, as you probably noticed,  Elise shows 2 ways to release from the exercise.  Hips down first, then leg lowers and vice versa for the last rep.  The preferred method is leg lowering first, then the hips.   The main point is make sure they both down lower at the same time.

You can find Elise at to learn more about her Muscle Activation Technique (MAT) work.
Make sure you do this exercise before you engage in any activities such as running, kettlebells, weight training, cycling, anything you enjoy.  This will make a big difference.

Stay tuned for more exercises like this.  To view a few more exercises I found helpful for me and postnatal clients, check out this old post from after I had my first baby.  View Here

For more training tips and nutrition or to work with Lauren from any where in the world go to and follow her youtube channel. Join Lauren's Playground where you can do any of her strength and conditioning classes right from your home.  


Hand Protection for Kettlebells and Pull-ups? Reviewing the New Grips

Since I began using and teaching kettlebells, I laughed at the idea of using any sort of gloves.  Of course I tried it first before laughing.  Reasons why I have not recommended using gloves with kettlebells in the past is as follows:

 1. The gloves can hinder the kettlebell to maneuver around in the hand seamlessly.
 2.  Weight gloves will bunch up and cause the kettlebell to dig in to the hand even more.
 3.  Gloves can mask the sensory connection from the hand to the brain.
 4.  They are just not very cool looking, so toughing it out is just the way we do it!

Now as much as I agree with the reasons not to wear gloves, I have come to the terms that there is a time and place where specialized hand protection can be very useful.  Anyone who uses kettlebells frequently in addition to doing pull ups and other hand trashing activities, should be able to relate.  No matter how hard I try to keep my calluses under control I still get the pain in my hands from time to time, when I use heavy bells for one arm swings, snatches, and tons of pull ups.

After searching around, my class and I have to agree that the New Grips have delivered the best type of hand protection for certain kettlebell exercises.  I DON'T feel these grips are good for ALL kettlebell exercises.  As you start using very heavy weight and your hands hurt, these will allow you to use them without any issues. Here are the exercises my clients and I have enjoyed using them with.

One Arm Swings
2 Hand Swings
Pull Ups (night and day)
Goblet Squats
Renegade Rows -Great padding for those who complain about hands hurting during Renegade Rows.
Push Ups on Kettlebells

Reasons why I love New Grips

In addition to providing hand protection for the calluses and padding for sensitive hands, these have also been great for when there is no chalk around and your hands are just too slippery to hold on to a kettlebell.

They are super easy to use!
It really stops the pain immediately on the hands.
Here is some more info about how they have helped hands.

I would not recommend New Grips for multiple snatches with heavier kettlebells, for the maneuver reason I mentioned above.  However, just tried it again the other day, and it worked great.  It takes adjusting, but nevertheless did really well!  The new grips SAVED my hands.  All in all I think New Grips are a great product to add for those days that your body wants to workout, but your hands are not cooperating.  I am not saying use these every day for your training.  I am only saying these are great for those days that your hands just don't want to cooperate.  Hope you are able to get extra reps or a training day out of it, when your hands aren't up for it like I have had!

Update 11/16 on my new grip.  Last week I did 110 snatches with the 16kg in under 5 minutes.  My hands were sore and not in the snatching mood before I began, so I thought I'd give New Grips the real test.  It worked with flying colors and my hands felt as good as new when I was done with them.  It does take a few seconds to get used to the new feeling of having a grip between you and the kettlebell but it sure helped me with being able to do the exercise I loved without having any pain in the hands!

Thanks to New Grips I don't have an excuse not to get my pull ups in!

See what other Kettlebell users and some RKC's have said about the New Grips