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Showing posts from 2019

The Kettlebell Snatch

The Kettlebell Snatch is just one of those exercises that can leave many feeling frustrated. There’s a lot going on with these. ⁣

I’m a huge fan of this exercise for people who are able to safely carry a bell vertically over head with a full elbow lock out. I’m also a huge fan when the student can keep their wrist straight and have an understanding of the handle placement.⁣

𝐈 𝐝𝐨𝐧’𝐭 𝐭𝐞𝐚𝐜𝐡 𝐭𝐡𝐞 𝐬𝐧𝐚𝐭𝐜𝐡 𝐭𝐨 𝐚𝐧𝐲𝐨𝐧𝐞 𝐮𝐧𝐭𝐢𝐥 𝐭𝐡𝐞𝐬𝐞 𝐩𝐫𝐞-𝐫𝐞𝐪𝐮𝐢𝐬𝐢𝐭𝐞𝐬 𝐚𝐫𝐞 𝐦𝐞𝐭.⁣

𝐏𝐫𝐞-𝐫𝐞𝐪𝐮𝐢𝐬𝐢𝐭𝐞𝐬 𝐟𝐨𝐫 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐒𝐧𝐚𝐭𝐜𝐡 ⁣
1. 1 Arm Swing ⁣
2. Hand 2 Hand Swing ⁣
3. Clean - demonstrating a straight wrist with no banging and proper hand placement ⁣
4. Pressing the bell over head vertically with a full elbow lockout. ⁣
5. Partial 1 Arm High Pull⁣

Once these can be performed well, it’s time to begin learning the elements of the snatch. ⁣

𝗪𝐡𝐚𝐭 𝐢𝐬 𝐚 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐬𝐧𝐚𝐭𝐜𝐡?⁣

A snatch is essentially a 1 Arm swing w…

Lauren's Playground - Online Kettlebell Fitness Gym and Community right from your own home

Your Kettlebell Fitness Gym and Community 
REGISTRATION is now closed. Make sure to not miss the next opening by signing up here

Easily accessed right from your own home anywhere in the world

 Helping people all over the world find the strength they never knew they had for 16+ years. 
This online gym only opens a few times per year so we can fully focus on our community and nothing else. 

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Is Muscle the Key to Longevity?

Is muscle the antidote for inflammation? Is it the key to longevity? Is the solution muscle? As we age you can actually be the exact same weight as you were 30 years ago. Here's the difference, if you are not actively putting on muscle, you are actively losing muscle. 
"We talk about being over -fat but really the problem is being under-muscled. Muscle is the largest organ of the body...." Dr. Gabrielle Lyon
I am not discussing this to scare you or push you in to understanding the value of strength training. I am sharing this information with you because I've seen it time and time again. I know first hand the importance of putting on solid dense muscle tissue to help with inflammation, cortisol levels, hormones, bone density, and much much more as shared in these short clips.

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A post shared by Mark Hyman, M.D. (@drmarkhyman) on Jul 4, 2019 at 3:45pm PDT

Glutes Galore with this ONE awesome Kettlebell Exercise

I wanted to make sure you don't miss this down right effective glute enhancing exercise. Basically Single Leg Deadlift holds on steroids. Not only will this get you a crazy Booty burn, but it will strengthen (yes tone and lift) your glute muscles like no other. ⁣ ⁣ Begin with the support hold as demonstrated in the video below. Make sure youfeel your glutes while rowing the kettlebell. Keep your hips nice and square throughout. Start by hinging your hips as far back as you can go while maintain a nice flat back with your shoulders slightly higher than your hips. ⁣Start with 6-8 reps per side and repeat this for 2-4 rounds depending on how your body feels. ⁣By doing this ONE exercise alone, here are some benefits below in addition to some amazing booty work ⁣ ⁣By doing this ONE exercise alone, here are some benefits below in addition to some amazing booty work ⁣ ⁣ 1. Increase balance while improving ankle and foot stabilizers ⁣ ⁣ 2. Major core work. Yes ABS and Obliques must sta…

My Thoughts Around Turning 40 Years Old - Today is my 40th Birthday

40 trips around the sun has finally come. If I’m being completely transparent with you, I’ve had a lot of anxiety and mixed emotions leading up to this day. 
Here I am. Heart is pounding as I write this. Because the truth is I’m showing up stronger, fully alive, yet more vulnerable than ever.
I’ve firmly established my identity and earned my place under the sun. Helping more people than ever hunt their goals and turn their dreams into realities. The secret is out. 
This year is going to be better than ever. So much goodness. I can’t wait to share my upcoming projects that will bring transformation to peoples lives. I look forward to strengthening relationships and creating new ones. I will continue to crush my own goals and set new ones. I’ve set the bar high and I wouldn’t have it any other way. 
Here I am at 40. Now stronger both inside and out. Loves more deeply than ever. A believer in impossible things. Comfortable in my own skin. 
No longer feels the need to ask for anyone’s approval…

Russian Push-ups and Getting Started With Basic Push-Ups

Are you struggling with Push-ups like 97% of the students who first come to see me are? Do you feel your abdominals engage throughout your push-up? If you're struggling like most of the world, I've created a really SIMPLE free tutorial for you. You can access it right here

In the mean time, for my advanced push-up students, give this Push-up variation a whirl. Let me know what you think! 

Sooo I tried a new push up variation this week. 😬 It felt really good! I believe this one is called “Russian Push Ups”. 

It’s one of the many progressions toward the bigger goal I’m finally seriously working towards.

Many of you, who’ve been hanging out with me for awhile, know I’m working towards a big goal. Hello there and welcome if you’re new! 🥰🥰

It’s true, I’ve been told by some, it would be almost too difficult to get to, without getting injured. These words exactly “Because you’re almost 40, you’ve had a few C-sections, and you are NOT a gymnast, it may be next to impossible for you to…

Introducing ..... The NO ARM Kettlebell Swing


 I’m so freakin exciting about this exercise and let me tell you why!!!
1. It’s an incredible teaching tool for people who love to use their arms instead of their hips!
2. Since I’m obsessed with showing people how to work around injuries, this is absolutely perfect for people with a broken hand, recovering from shoulder surgery, tends to use their neck due to using their arms too much, and people who fear that they may hurt their shoulder from swings. This takes the arms out 100%!
3. This is perfect for people who squeeze the crap out of the handle too hard. Some don’t know how to relax their grip. Much of this is due to not trusting their hips! This drill will take care of it!
4. Fast self-correction. If you’re not using your hips and following through correctly with an actual Glute SQUEEZE at the top, the bell ain’t goin’ no where. Okay that’s slang for your kettlebell will have NO POWER.
I created the No Arm Swing after working with eve…

5 Reasons Why You Need To Be Part of a Community

As humans we are hardwired to be around other humans. We are designed to have connection and the sense of belonging. In fact belonging is a huge part of human survival whether you like it or not. Even as an introvert and someone who cherishes having the space to think, just be, and shut my mind off, I've personally experienced the important value of community.

Without getting too sciency on you, multiple studies have shown how hormones such as Oxytocin and Seratonin are the driving force for the need of human connection. I chose to share this important topic with you today because a tremendous amount of people are craving human connection. The beauty of this day and age is you can create connections and find community through in person and online groups.

Before I get in to the top 5 reasons here is one recent example of a couple of students of mine who built community, developed deep connection, and friendship.

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{ we met on the internet... }⠀ ⠀ Through a…

Favorite Booty Builders of the Month

Favorite Booty Builders of the month

1️⃣ Deep Suspended Single Leg Hinging 10 reps per side

2️⃣ Explosive Kettlebell Deadlifts from a deficit  10-15 reps

3️⃣ Elevated Bridges holding a weight 15-20 reps

4️⃣ Kettlebell Swings 15-20 reps

Good ole fashion swings will always be in there! Go through these exercises for 3-5 rounds for some proper glute building. Other wise known as Booty Building

Don’t forget I have the Ultimate Booty builder programs. One is called the Tushy Transformation which can only be found in Lauren’s Playground (online gym and community)  along with hours and hours of other body sculpting and toning workouts.

Grab a spot in Lauren's playground because I’m actually going to be closing down open registration on Monday June 7th by 1p.m. EST so I can spend more time with my wonderful founding members and getting to know my new members on a personal level. I do not know when I’ll open up registration again.

If you’re more in to hard copy kettlebell DVD’s don’t miss…

Find Your Line: An Introduction to Handstands

Have you always wanted to do handstands but you just didn't know where to start? Or fear got in the way? Let Brittany van Schravendijk, Handstand and Kettlebell coach