In 2014 I created my women’s strength workshop I Am Not Afraid To Lift®. I created this workshop based upon how strength training strengthened and changed both my body and my mindset and based upon my experience training for the strength challenge, the Iron Maiden Challenge. For women in the hardstyle kettlebell community, the requirements for the challenge are to complete a 24kg (53lbs) strict, dead hang, tactical grip pull-up, a 24kg strict military press, and a 24kg pistol  squat. In 2014 I was the ninth woman in the world and the smallest and the lightest to date to complete the challenge. See video below…

As a ballet dancer from the age of 3 to 27, turned kung fu black belt at age 32, “Iron Maiden” at age 38, and powerlifter at age 39, through all of my athletic endeavors, I was never afraid to lift. My first true inspiration to lift weights and to build serious muscle was from Linda Hamilton’s character, Sarah Connor in Terminator 2. After I watched this movie in 1990 when I was a sophomore in high school I made it my mission to build arms as jacked as Linda Hamilton’s.

However, as I trained for the Iron Maiden Challenge from 2011 to 2014, I learned that this was not the case for many women.

I learned that many women are afraid to lift because they don’t know how to lift, or because they are afraid that they might hurt themselves, or a combination of the two, or because they are afraid of how strength training will change their bodies in that they may end up looking less feminine and perhaps even lose their lady parts 😉 …

It is my experience that once women learn how to lift, and once they learn how strong and capable they are, that those fears fly right out the window and instead they love the feeling of confidence and empowerment they get from being hella strong in the weight room, and how it carries over to all areas of their lives AND they love every muscle on their body as these muscles take shape through their hard work through strength training.

After teaching my women’s strength workshop I Am Not Afraid To Lift® all over the United States and even around the world in Australia, I took a one year hiatus from teaching the workshop in 2017 in order to re-vamp the curricuclum. The brand new 2018 curriculum now also includes barbell lifts in addition to kettlebell lifts.

I will re-launch I Am Not Afraid To Lift® on March 11, 2018 at Barbell Republic in Las Vegas Nevada. This strength workshop is exclusive to women ONLY.

At the Lift® workshop you will learn,

  • The importance and benefits of strength training and why being strong trumps the scale and being “toned”.
  • Kettlebell Lifts
    • Deadlift
    • Front Squat
    • Military Press
    • Two Handed Swing
  • Barbell Lifts*
    • Back Squat
    • Bench Press
    • Deadlift
    • *(If time Front Squat and Military Press will be taught as accessory exercises to Back Squat and Bench Press)
  • Bodyweight and Core:
    • Pull-up
    • Push-up
    • Hanging Leg Raise
    • Ab Wheel Rollout
  • Strong Mindset Strategies such as how to improve your inner dialogue, and own your lifts in the gym.
  • Strength Program Design

NOTE: There are practice segments and practical hands-on workouts throughout the workshop.

Personal Trainers who attend will receive .8 NASM CEUs for attending the workshop.

You can register for the workshop HERE

This workshop is appropriate for women who lift of ALL levels, from beginners to advanced lifters.  From women who have never lifted weights before who want to learn the basics of a push-up or how to achieve their first unassisted pull-up, and for those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up, a new 1 rep max for barbell deadlift, or a max bodyweight press. This workshop will help you to sharpen skills and learn programming in order to reach your goal.

I hope that you that you will join me for this phenomenal and life changing event!

Register HERE

Yours in Strength,

Artemis 

One year ago from today I was spending my final night in Massachusetts at my parents’ house. The next day, on January 1, 2017 I got into my car and started my cross-country journey to my new home, and new life, in Las Vegas.

I can’t believe it’s already been one year since then… time flies.

After running our training gym, Iron Body Studios, for 5 years, in October 2016, Eric and I decided to close our business and to move on to other professional endeavors and to make room for more personal enjoyment together as a couple.

“Endings are not only part of life; they are a requirement for living and thriving, professionally and personally.” ~Dr. Henry Cloud, Necessary Endings

As coaches, over the 5 years that Eric and I owned Iron Body Studios, we helped many people of all ages and various goals, move better, get stronger, live healthier, happier lives, and ultimately achieve their strength and fitness goals.

As business owners, over the 5 years that Eric and I owned Iron Body Studios, we had experiences, overcame challenges, and learned lessons that we would not have otherwise learned had we not owned a small business… and boy do we have stories. Often times we joke that we should write a book with all the tales we could tell.

Over the 5 years that Eric and I owned Iron Body Studios, professionally, Eric learned that his passion truly lies in Athletic Training and my career led me to many opportunities outside of Iron Body Studios’ facility, such as teaching workshops, speaking engagements, writing, and online training clients.

After we shut the doors of our training gym, Eric had a clear path set out for him working as a Head Therapist for Cirque du Soleil, but at that time I did not.

After building up my career as a fitness professional and strength coach for almost 15 years, by taking this drastic professional leap; it was a scary and exciting time. I had no idea what was in store for me professionally or in Las Vegas.

One thought that I held onto was that when it ends, it begins. When you close one chapter in your life it opens up another chapter of brand new opportunities. If approached with optimism, it can be a clean slate from which you can rebuild, bigger, better, stronger, and more magnificent than before.

By the end of 2016, after a crazy schedule of traveling, speaking, teaching, and running a business, I was burnt out – holding onto a thin thread just waiting for it break and for me to come crashing down. It was time to take a break, time for a radical change.

2017 has been a year of rejuvenation and rebuild. I have had time to rest, read, learn, and do things that I had not done in years like take an indoor cycling class! Which was how I got started in this industry in the first place – as a spin instructor in 2003.

This change has not been easy, as no change is. You must have courage to make drastic changes for a better life, to grow, and to continue to thrive. I have had to start all over again here in Las Vegas. I went from living and working in professional circles where my experience, skills, accomplishments, and capabilities as a strength coach, fitness instructor, and speaker were well known to living and working in an area where most people don’t know anything about me as a strength coach and fitness professional. Therefore over the past year, as I have started over, I have eaten my fair share of humble pie. I’ve been the student, and started doing “my time” all over again while those in these new fitness circles get to know me, over time, as a strength coach and fitness professional.

You must be brave to take the leap, as the life we build is about the choices we make and these decisions are never easy, but as the Virgin Atlantic slogan reads, “Life does not come to you, so go to it”. So grab that parachute and take that calculated risk that will change your life for the better, for the extraordinary!

With this year of change, I secured a part-time position as a strength coach for Cirque du Soleil, built up my online training business, dove deeper into the skill of barbell lifting with the StrongFirst Lifter certification, added pilates to my training routine, and will soon add it to my fitness instructor schedule, made fitness fun again by bringing back more group fitness into my life, and completely revamped the curriculum for my women’s strength workshop I Am Not Afraid To Lift®.

After taking a one year hiatus from teaching I Am Not Afraid To Lift®, I’m bringing it back, better than ever, with a brand new lifting curriculum to include barbell lifts along with kettlebell lifts. The re-launch of I Am Not Afraid To Lift® will be on March 11, 2018 at Barbell Republic in Las Vegas, Nevada. Learn more about the new curriculum and register HERE.

Also, remember you have 24 more hours to get 25% off all online training programs with the code ‘HOLIDAY25’ through 11:59 PM PDT on January 1, 2018. Purchase your online training program HERE.

As 2017 comes to a close, I leave you with this thought,

Do not fear endings. Embrace them as they open the door for change and new opportunities and allow you to continue to reach your goals and dreams and to live life to the fullest because when it ends, it begins 😉 …

 ACTION! SNATCH! READY, SET, YOU GOT THIS!

Sometimes things look much sexier on the outside then you might be feeling on the inside. We all have those training days that are both a physical and a mental struggle. Even Xena has less strong training days.

How do you stick to your training routine and get through it? You create a positive script and a plan, and you recite the positive script and stick to the plan.

Often my positive script is to give myself words of encouragement through each stage of my training and to have a routine of checking off segments of my training as they are complete. This helps me to keep going and get it done.

For example, if I finish with 15 rounds of snatch conditioning at the end of my training I will start with one, and say to myself, “Artemis, you can do this, you got this…”, then mark the round down as it’s complete, take a sip of water and then set myself back up at the kettlebell for snatches.

After 5 rounds I will say to myself, “You are a third of the way there… you got this.”

After 7 rounds I say to myself, “You are almost halfway there… you got this.”

After 10 rounds I say to myself, “Only 5 more rounds to go… you can do this.”

Then next thing I know those last 5 rounds always fly by and I am at my last round.

Create a positive script and a plan and stick to it and remember, just keep going and get it done because YOU GOT THIS.

Learn both the physical and mental skills to help you to OWN even the toughest parts of your training and the toughest training days at my Advanced Kettlebell Ballistics Workshop at Barbell Republic Las Vegas next Sunday December 17, 2017. Early bird ends TODAY on December 10, 2017.

Direct link to register HERE

Need more details? Additional details and registration link HERE.

Yours in Strength,
Artemis
Artemis Scantalides
Owner
Iron Body Training Systems &
I Am Not Afraid To Lift® Workshops

As much as I love to rip a shit ton of weight off the ground, the barbell can be a pain in the ass sometimes, loading the plates on, taking them off, yadda yadda. It’s very time consuming. This is another reason why I love kettlebells, and why they are my first love; one kettlebell is a simple, compact package of strength, cardio, and power training all rolled into a space saving iron ball with a very convenient handle.

On Friday I had deadlifts on the training skillet but I didn’t feel like messing with the barbell so I decided to bring out the BIG BELLS for some double kettlebell deadlifts.

I worked through sets of 5 reps with double 48kg kettlebells, 212lbs total, 106lbs in each hand.

212lbs is a relatively lightweight for me to deadlift BUT with the kettlebell, it’s an entirely different animal.

When the same weight is loaded on the barbell, it’s a symmetrical load from end to end with both sides of your body working together, in synch, to pull the load off the floor.

With the kettlebell, each side of your body has to work separately to manage the 106lbs in each hand and the asymmetrical shape of the kettlebell forces your body to work harder than it would have to work if it was pulling a symmetrically balanced load of weight like a barbell.

Each time I lifted the 48kg kettlebells off the floor, I felt my abs light up like I was doing 100 standing ab wheel rollouts and my glutes fire up like buns of flaming steel as I drove my feet into the ground to lift the weight.

Heavy double kettlebell deadlifts, specifically help you to:

  • Build upper body strength as your upper body helps your lower body to pull the heavy bell off the ground. Think about how much upper body strength that you need to have in order to single handedly lift 106lbs off the floor??
  • Increase grip strength because as the kettlebell gets heavier the handle gets thicker, and no matter how heavy the kettlebell, unlike a barbell deadlift, the lifter cannot use a mixed (one hand overhand and one hand underhand) grip and the lifter still needs to handle a single kettlebell in each hand.
  • Learn how to sit back low into your hips and really load your hips;
  • Learn how to wedge your body over and into the weight and get really tight with the weight so that you become one with the weight for a stronger lift.

The “Strong AF” Effect

Kettlebells in general, (including kettlebell deadlifts for the aforementioned reasons), allow you to train the lowest system load for the same physiological effect that a heavier load would give you. Resulting in the “Strong AF” effect or more commonly referred to as the “What the heck??” effect. I like “Strong AF” effect better 😉

What does this mean?

Let’s take the kettlebell swing for example, the purpose of the kettlebell swing is maximal force production. The more force applied to the kettlebell on the backswing, the heavier the kettlebell will weigh (physics, right?) and the harder your hips have to work to bring the bell back on the finish of the swing. Demonstrated nicely with the overspeed eccentric drill in the video below…

Therefore, if the correct amount of force is applied to an 8kg (~18lbs) kettlebell, that 8kg kettlebell can weigh up to 80lbs. If an 8kg kettlebell can weigh up to 80lbs with the correct force applied, imagine how much a 24kg (~53lbs) kettlebell can weigh if the correct force is applied?? Or a 36kg (80lbs) kettlebell?? As shown in the video below…

Subsequently, the kettlebell swing, like the double kettlebell deadlift, can help to improve deadlift strength because it allows you to use the lowest system load for maximal results. Thus resulting in the “Strong AF” effect.

When trained correctly by applying hardstyle techniques, kettlebell ballistics and and kettlebells in general will build tremendous strength!!

Experience more of the “Strong AF” effect in YOUR training when you attend my Advanced Kettlebell Ballistics Workshop on December 17, 2017 at Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 8911.

Early bird ends ONE WEEK FROM TODAY on December 10, 2017.

Direct link to register HERE

Need more details? Additional details and registration link HERE.

Yours in Strength,
Artemis
Artemis Scantalides
Owner
Iron Body Training Systems &
I Am Not Afraid To Lift® Workshops

Xena Can Eat Cake.

Or in the case of Thanksgiving, PIE, and lots of it.

A few weeks ago when I attended Inferno Hot Pilates™ teacher training here in Las Vegas, Gabriella Walters, Owner and Creator of Inferno Hot Pilates™, told the group of instructors a story that I told to Gabi and to my team of StrongFirst Level I Instructor candidates, otherwise known as Team Xena, when she attended her StrongFirst Level I Kettlebell Certification in LA this past March…

I talked about how in the book Intervention, Dan John writes about the woman who challenges herself in the weight room versus Edna. He didn’t give the woman who challenges herself in the weight room a name, so I decided to call her Xena.

In the book Intervention Dan John writes about how the woman who can do 10 bodyweight pull-ups and military press half her bodyweight overhead, (this is who I referred to as Xena), has a very big “strength glass” and therefore can treat herself once in a while with dessert and cocktails without worrying about it reversing her hard work in her training, “her entire system has to gather up resources, and then adapt and recover from the effort.”  While Edna who thinks a 5lb dumbbell is heavy isn’t going to tax her body very hard. Let’s face it, Edna thinks her purse is heavy.

Edna can’t eat cake.

Xena, she can eat cake, and then some.

“Absolute strength is the glass.  Everything else is the liquid inside the glass.  The bigger the glass, the more of everything else you can do.” ~Dan John, Intervention

How Xena approaches her training in the weight room is how she approaches life.

As Gabi always says, “How you do anything in life, is how you do everything.”

So don’t half ass it. Don’t half ass your workouts, don’t half ass your goals, don’t half ass your decisions in life and in training. Whole ass everything. There is no maybe, there is no try, there is only I WILL, and DO.

Be empowered, OWN IT and be Xena, not Edna.

Do BIG things in your training, OWN your kettlebell technique, and have your cake (or pie) and eat it too when you attend my Advanced Kettlebell Ballistics Workshop on December 17, 2017 at Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 8911.

Early bird ends December 10, 2017.

Direct link to register HERE

Need more details? Additional details and registration link HERE.

Also, don’t forget the Black Friday/Cyber Weekend Sale, 50% off ALL Iron Body Training Systems single sell programs ends TONIGHT, Sunday November 26, 2017 at Midnight PDT.

This includes,

  • My “Attack the Bar” three level pull-up program;
  • Kettlebell Crusher;
  • Power of The Press;
  • TSC (Tactical Strength Challenge) Level I Program;
  • 8-week deadlift program;
  • AND SO MANY MORE!!!
Use the code “BLACK2017” and purchase your online program or programs
==>HERE<==
Buy one, buy them all!
Yours in Strength,
Artemis
Artemis Scantalides
Owner
Iron Body Training Systems &
I Am Not Afraid To Lift® Workshops

Black Friday/Cyber Weekend Sale, 50% off ALL Iron Body Training Systems single sell programs through Sunday November 26, 2017 at Midnight PDT.
This includes,
  • My “Attack the Bar” three level pull-up program;
  • Kettlebell Crusher;
  • Power of The Press;
  • TSC (Tactical Strength Challenge) Level I Program;
  • 8-week deadlift program;
  • AND SO MANY MORE!!!
Use the code “BLACK2017” and purchase your online program or programs
==>HERE<==
Buy one, buy them all!
Yours in Strength,
Artemis
Artemis Scantalides
Owner
Iron Body Training Systems &
I Am Not Afraid To Lift® Workshops

Once upon a time I went to Mark Fisher Fitness in New York City (which is like Disney meets Charlie and The Chocolate Factory but with a bunch of beautiful, sexy, fit, people) and sat down in the Snatchery with the MFF Personal Training staff to discuss pull-ups, pressing, unicorns, and how to make your snatch sexy.

IMG_0317

Sexy people must have sexy snatches.  This is a no brainer.

Now, for those of you who understand kettlebell snatch humor, you understand when I ask, “Do You Have a Sexy Snatch?” because snatches are sexy.

For those of you who have no idea what I’m talking about, your mind is probably still in the gutter, “Snatch? What??” 🙂

Yes, everyone likes to joke about the snatch.

In the world of Kettlebell Training, the Kettlebell Snatch is considered the “Tsar” of kettlebell lifts.  It is a fantastic movement for total body conditioning and for learning force production.  Those who know the kettlebell snatch, and can execute the snatch well, LOVE the snatch.

Before you learn the kettlebell snatch you want to make sure that you master the kettlebell swing, both two handed and one handed, and the kettlebell clean first.  I will teach the following kettlebell lifts, in the following order before teaching the snatch:

  • Kettlebell Two Handed Swing
  • Kettlebell One Handed Swing
  • Kettlebell Hand to Hand Swings
  • Kettlebell Clean
  • Kettlebell High Pull
  • Kettlebell Snatch

When people are learning the snatch, often they can struggle with the movement and beat their arms and hands up in the process.  In these cases, it can look ugly, sloppy, and scary to watch.  It doesn’t look good, it doesn’t feel good.

The Sexy Snatch

A sexy snatch has a balance of a clean, powerful hip finish, (timed with the exhale of the breath), that causes the bell to float up, while the arm helps to execute the finish of the snatch by “punching” the bell straight up into the finish position of the snatch like you are punching the ceiling.

A sexy snatch will not only tame the arc of the snatch on the way up by “punching” the ceiling, but it will also tame the arc on the way down with a drop straight down to the floor, through the legs, while the kettlebell slides gently in the hand, from the hook of the fingers to the finish position in the heel of the hand, back to the hook of the fingers on the drop and the back swing.

The Scary Snatch

The scary snatch will not tame the arc of the kettlebell on the way up, so it will swing out in front of the person in a big arc and slam on the person’s forearm while the person applies a vulcan death grip (yes, I know this does not translate exactly, but this is what I call it 🙂 ) to the kettlebell only to cause the iron handle of the kettlebell to grate on the person’s skin and calluses therefore risking a hand tear.Vulcannervepinch

Often in the case of a scary snatch you will also see the upper body leading the movement and doing more of the work rather than the hips leading the movement.

In this case, often the timing of the breath and the hip finish is completely off and the person will hold their breath until the kettlebell lands in the finish position of the snatch, when they will exhale while thinking, “Oh yes, I forgot to breath so I should probably breath now…”.

On the descent of the scary snatch, the person will cast the kettlebell out in front of them, while still holding onto the kettlebell with a vulcan death grip, which on the eccentric of the snatch will cause a worse grating on the hands than on the way up.

Below are 10 tips that help you to ensure that you have a sexy snatch, not a scary one…

  1. Master The Kettlebell Swing And Clean, And Use The High-pull As A teaching tool.
    • As I mentioned earlier in this post, it’s imperative that you master the kettlebell swing, two and one hand, and the kettlebell clean, before you start to learn the kettlebell snatch.  The more time you take to master these movements, the easier it will be to learn the kettlebell snatch.
    • After you master these movements then you will have the confidence, strength, and skill to begin to learn the kettlebell snatch.  The kettlebell high-pull is a great teaching tool for the kettlebell snatch, and intermediary movement to practice on its own, before venturing into sexy snatch territory.  I teach how to incorporate the high pull into training drills at my Advanced Kettlebell Ballistics Workshop (next one in Las Vegas on December 17, 2017!) and provide some guidance in my post Improve Your Double Kettlebell Snatch.  You can do the drills that I describe in that post as single kettlebell, and replace the kettlebell snatch with the kettlebell clean, until you are ready to add in the snatch.
  2. Hook Grip.  You should use a loose, hook grip, not a vulcan death grip, with the kettlebell snatch, as with the kettlebell clean, and sometimes the one-arm swing. When it comes to kettlebell training, a good rule of thumb is to use a loose hook grip with kettlebell ballistics, and a death grip (“make the bell bleed” I say) with kettlebell grinds such as the kettlebell press.  With the hook grip, the kettlebell will sit in the hook of your second knuckles on the back swing then it can slide easily down your hand to land and sit snugly in the heel of your hand on the finish of the snatch.  On the descent of the snatch, the kettlebell should transition back into the hook grip on the drop.  You will know that you are using a hook grip regularly if you have calluses across the inside of your fingers on your second knuckles.
  3. Hip Power.  The kettlebell needs to go higher than it does with a swing so you need to generate more hip power to get it to the finish position.  Yes, your upper body is doing some work by applying force on the back swing and by controlling the kettlebell on the way up by breaking or taming the arc, but your hips are doing the majority of the work.  Which leads me to my next point…
  4. Lead With Your Hips.  As you return from the back swing, keep your arm tight to your torso and do not release it until you finish your hips so that your arm and the bell float up as a result of your hip power.
  5. Punch The Ceiling.  As your hips finish you need to tame the arc, or break the arc of the kettlebell.  I say “break the arc” because if you take video of yourself snatching correctly and then watch it in slow motion, you will see that as you punch the ceiling, you will bend your elbow to cut the arc short and break it before punching the ceiling to the finish position of the snatch.
  6. Timing Of The Breath.  Exhale when your hips finish not when the kettlebell lands in the finish position.  If you wait until when the kettlebell lands in the finish position to exhale, then you have been holding your breath through the whole movement and you are not letting that breath help you to groove through the movement.  You will find that you have a much smoother, (and sexier 🙂 ) snatch when you exhale as your hips finish.  Your hips will finish and you will exhale, then the kettlebell will float up as you finish your exhale and then it will land softly in the finish position; or at least it should.
  7. Pause At The Top.  Relish in your hard work and enjoy that brief moment of the finish of the snatch, when your hips finish, the kettlebell lands softly and smoothly (yes, it IS possible), and your shoulder settles into the correct place.
  8. The “Drop” On The Way Down.  When you bring the kettlebell back down from the finish of the snatch to go into the back swing for the next repetition, don’t cast the kettlebell out in a big arc.  Instead, drop the kettlebell straight down to the floor and then apply a solid backswing.  My friend and colleague Coach Steve Holiner (“Coach Fury”) says, “Punch the floor.”
  9. Breathe Behind The Brace.  Use your power breath to brace on the way up AND brace on the way down during the eccentric. Don’t forget to breathe behind the brace by using your power breath and exhaling when your hips finish (see #6).
  10. Swing, High Pull, Snatch Chains Are Great For Snatch Practice.  Use the high-pull as a learning/practice tool and practice swing, high-pull, snatch chains to improve your kettlebell snatch.  Refer to my post “Improve Your Double Kettlebell Snatch” for detail on how to incorporate these movements.

If you’d like to work with me live and in person to help you make your snatch sexy, then join me for my Advanced Kettlebell Ballistics workshop on December 17, 2017, in the sexiest of all places, LAS VEGAS!

Register HERE

I will be teaching my Advanced Kettlebell Ballistics Workshop here in Las Vegas, Nevada at Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 8911, on Sunday, December 17, 2017 from 9 AM to 3:30 PM.

Details and registration link below… I hope to see you there and our snatches will be the SEXIEST!

Yours in Strength,

Artemis

When: December 17, 2017

Where: Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 89113

Time: 9:00 AM to 3:30 PM (check-in starts at 8:45 AM and I will start the course promptly at 9:00 AM)

Price:

Early bird through December 10, 2017 – $109.00

Regular Price after December 10, 2017 – $179.00

Register HERE

Details: 

This workshop is appropriate for both Hardstyle Kettlebell Instructors and Non-Instructors.

  • For Level I Hardstyle Kettlebell Instructors who are training to pass their Level II Hardstyle Kettlebell Instructor Certification or Level II Instructors who are training to recertify their Level II Hardstyle Kettlebell Certification.
  • For Non-Instructors who are personal trainers, group fitness instructors, fitness enthusiasts, or health practitioners, who have an intermediate to advanced skill level in Hardstyle Kettlebell training.

Pre-Requisites

Participants must be extremely proficient in the following kettlebell basics in order to attend:

  • Kettlebell Swing (two handed and one handed)
  • Kettlebell Military Press (single kettlebell)

It is helpful, but not necessary, if participants have some experience in the following basic kettlebell movements:

  • Kettlebell Clean (single kettlebell)
  • Kettlebell Snatch (single kettlebell)
  • Kettlebell Military Press (double kettlebell)
  • Double Kettlebell Work

This workshop will teach the following advanced kettlebell ballistics:

  • Both Single & Double Kettlebell For ALL Movements
  • Clean
  • Snatch
  • Push Press
  • Jerk (including “Long Cycle” Clean and Jerk)
  • Complexes & Chains

This workshop is structured as a learn and lift type workshop in that there will be a brief lecture on the movement, followed by a practice application (“workout”).

The workshop typically runs from 9:00 AM until 3:30 PM which includes one hour for lunch from 12:00 PM – 1:00 PM. Check in is at 8:45 AM. The workshop will begin promptly at 9:00 AM.

Register HERE

Cancellation Policy:

NO REFUNDS, NO EXCEPTIONS. However, registrations may be transferrable to another workshop of equal value or registrant may pay the difference if registrant transfers to a workshop of a greater value.

 

Hey, hey, HEY PARTY PEOPLE! I will be teaching my Advanced Kettlebell Ballistics Workshop here in Las Vegas, Nevada at Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 8911, on Sunday, December 17, 2017 from 9 AM to 3:30 PM.

Details and registration link below… I hope to see you there!

Yours in Strength,

Artemis

*****

When: December 17, 2017

Where: Barbell Republic, 6980 West Warm Springs Road, #190, Las Vegas, Nevada 89113

Time: 9:00 AM to 3:30 PM (check-in starts at 8:45 AM and I will start the course promptly at 9:00 AM)

Price:

Early bird through December 10, 2017 – $109.00

Regular Price after December 10, 2017 – $179.00

Register HERE

Details: 

This workshop is appropriate for both Hardstyle Kettlebell Instructors and Non-Instructors.

  • For Level I Hardstyle Kettlebell Instructors who are training to pass their Level II Hardstyle Kettlebell Instructor Certification or Level II Instructors who are training to recertify their Level II Hardstyle Kettlebell Certification.
  • For Non-Instructors who are personal trainers, group fitness instructors, fitness enthusiasts, or health practitioners, who have an intermediate to advanced skill level in Hardstyle Kettlebell training.

Pre-Requisites

Participants must be extremely proficient in the following kettlebell basics in order to attend:

  • Kettlebell Swing (two handed and one handed)
  • Kettlebell Military Press (single kettlebell)

It is helpful, but not necessary, if participants have some experience in the following basic kettlebell movements:

  • Kettlebell Clean (single kettlebell)
  • Kettlebell Snatch (single kettlebell)
  • Kettlebell Military Press (double kettlebell)
  • Double Kettlebell Work

This workshop will teach the following advanced kettlebell ballistics:

  • Both Single & Double Kettlebell For ALL Movements
  • Clean
  • Snatch
  • Push Press
  • Jerk (including “Long Cycle” Clean and Jerk)
  • Complexes & Chains

This workshop is structured as a learn and lift type workshop in that there will be a brief lecture on the movement, followed by a practice application (“workout”).

The workshop typically runs from 9:00 AM until 3:30 PM which includes one hour for lunch from 12:00 PM – 1:00 PM. Check in is at 8:45 AM. The workshop will begin promptly at 9:00 AM.

Register HERE

Cancellation Policy:

NO REFUNDS, NO EXCEPTIONS. However, registrations may be transferrable to another workshop of equal value or registrant may pay the difference if registrant transfers to a workshop of a greater value.

This past weekend marked the one-year anniversary of when my fiancé Eric and I closed our training facility in Boston, Iron Body Studios.

Bittersweet, this was one of the most challenging life decisions we had to make, but when we fast-forwarded the movie to five years into the future we knew it was the right decision. We both knew we did not still want to own and operate a training gym in our future five-year plan.

When we started our business in 2011, it was what we both wanted and what we thought was the path that the universe wanted us to follow. We put marriage and our personal lives aside to put everything into starting our business.

We encountered numerous challenges along the way, one right after the other. Some hit us harder than others. Some knocked us right down. But each time we got right back up, dusted ourselves off, and persevered.

The universe will show you the path that you should follow, you just need to tune in. It’s normal to encounter an obstacle here and there, but sometimes those obstacles are so great and so abundant that they are sign from the universe that you are on the wrong path.

By the last year we were in business we were both fried. Sometimes I look back on that last year and I have no idea how I managed to keep my head up, travel as much as I did, teach so many workshops and speak at so many fitness events without losing my shit.

I could tell that Eric was ready too. He was ready to get back to what he loved the most, helping people as a Certified Athletic Trainer (ATC).

When we made the decision to close our business that was not the end, but rather, the beginning. The beginning of a whole new adventure, a brand new chapter. It was cathartic, exciting, and insanely petrifying.

Despite the fears we had, we knew it was the right decision, the right path, because as soon as we made the decision, everything for this next chapter started to fall into place with ease.

We could say that we failed, but you only fail if you do not try. We briefly followed a path that, in the end, was not meant for us and during which we learned priceless life lessons that we would not have learned any other way.

Ultimately we learned that like the saying “a reason, a season, or a lifetime”, owning and operating a training gym was both a reason and season for both Eric and I.

One year is not a long time, but a lot can happen in a year. It doesn’t happen all at once, but those days and months add up, and then you look back to one year prior and say,

“Remember one year ago, I was living in the Candlewood Suites on the Las Vegas strip, basically unemployed and now settled into a home, employed, enjoyed a beautiful Hawaiian summer vacation, engaged to my love and best friend, and grateful to have overcome everything that we have overcome to enjoy an easier, more stable, and better quality of life and truly grateful for everything we have as a result of the challenges we survived.”

As you make a big life change that scares you shitless, remember that those days and months add up quickly and a lot can transform in one year.

Our experiences, whether uplifting or challenging, shape us. They make us who we are as humans. They may bring out the worst in us, or the best, and they can be a test of our resiliency.

Listen closely because the universe will show you your path. If you choose the wrong path, have no fear, because there are always valuable lessons to be learned and soon enough the door to the right path will open up and everything will fall into place just as it should.

 

A few years ago, in April 2015, I was seated in the exit row on a plane on the way back from teaching my workshop “I Am Not Afraid To Lift” in Albuquerque, New Mexico. After I sat down on the plane I looked up to read what I would have to do in case of an emergency and discovered that I would have to lift the airplane door that weighed 22kg (~50lbs). I was so excited because I press and pull 22kg in my training on a regular basis for reps so I knew that would be no problem. (22kg presses shown in the video below…)

As Bret Contreras says, “If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”

It’s so important for us to have purposeful strength, as strength is freedom in that it builds confidence and independence and helps us to be strong enough so that we are capable of completing challenging physical tasks on our own.

Learn how to build the strength and skill so that YOU TOO can lift and press the weight of an airplane door over your head in the case of an emergency, or even TWO doors (~100lbs) FOR REPS at my StrongFirst Kettlebell Course on October 29, 2017 Barbell Republic in Las Vegas, Nevada.

Register ==> HERE <==

The deadline to register for this course is October 27, 2017.

Register ==> HERE <==

This course is appropriate for both fitness professionals and fitness enthusiasts as well as an excellent pre-requisite if you are preparing to attend your StrongFirst Level I Kettlebell Certification.I will teach the following fundamental kettlebell movements.*

– Deadlift
– Two Handed Swing
– Turkish Get Up
– Goblet Squat
– Military Press
– Single Leg Deadlift

(*Although not part of the Kettlebell Course set curriculum, if time, I will also cover the one arm kettlebell swing and single kettlebell clean and how a solid clean pertains to the set up of a strong kettlebell military press.)

I will also cover hardstyle, diaphragmatic power breathing as it relates to optimal results with kettlebell training, as well as programming and two key principles of programming:

– Continuity of the training process
– Waving the loads

All students will also receive an in-depth course manual, and the course provides .8 CEU credits through NASM (others upon petition).

Register ==> HERE <== 

I look forward to learning and lifting with you!

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Last week I had a question on one of my Instagram posts about my hand placement on the kettlebell handle for a clean before a heavy kettlebell military press.

YES, there is a purpose to this and YES, for a stronger press, you want the handle to rest in a specific part of your hand, the “sweet spot”, after a clean before a kettlebell military press.

Listen in and learn more from the video below…

Learn more training tips like this and all things related to the magic of hardstyle kettlebell skills that will help you to build superhuman strength, then join me for my StrongFirst Kettlebell Course in at Barbell Republic in Las Vegas, Nevada on October 29, 2017.

Register ==> HERE <==

The deadline to register for this course is October 25, 2017.

Register ==> HERE <==

This course is appropriate for both fitness professionals and fitness enthusiasts as well as an excellent pre-requisite if you are preparing to attend your StrongFirst Level I Kettlebell Certification.I will teach the following fundamental kettlebell movements.*

– Deadlift
– Two Handed Swing
– Turkish Get Up
– Goblet Squat
– Military Press
– Single Leg Deadlift

(*Although not part of the Kettlebell Course set curriculum, if time, I will also cover the one arm kettlebell swing and single kettlebell clean and how a solid clean pertains to the set up of a strong kettlebell military press.)

I will also cover hardstyle, diaphragmatic power breathing as it relates to optimal results with kettlebell training, as well as programming and two key principles of programming:

– Continuity of the training process
– Waving the loads

All students will also receive an in-depth course manual, and the course provides .8 CEU credits through NASM (others upon petition).

Register ==> HERE <== 

I look forward to learning and lifting with you!

IMG_2342

As a strength coach, one of my daily strength program staples is the Turkish get-up. All of my clients do get-ups in their training, every damn day. In response to training increased TGU volume for about a month, one of my distance coaching clients James Weedall, Owner of Ethos Fitness in Boston, perfectly summed up the purpose and results of training this increased volume of get-ups daily when he said to me,

“My hands, weirdly feel “bigger”, as if they have grown. I think I put this down to the get-up volume. My wrists basically feel like concrete now. As I am sure the plan intended.”

Not only does the TGU build upper body strength and stability, and overall dynamic stability, since the movement requires you to stabilize a weight overhead while moving through multiple planes of motion and fundamental movement patterns (e.g. roll, hinge, drop step lunge), but the TGU also builds tremendous grip and overall hand and forearm strength.

Due to the asymmetrical shape of the kettlebell, since the mass of the weight rests on the forearm, daily TGU training builds incredible tissue tolerance and strength in one’s hands, wrists, and forearms as one’s body adapts to managing both the mass of the kettlebell handle in the palm of the hand, as well as to building the strength and tissue tolerance to handle the mass of the kettlebell weight on the forearm for the time under tension it requires to complete 1 TGU (~30 secs) or even multiple consecutive get-ups.

This explains why petite women can build the strength to stabilize massive kettlebells the size of small humans over their heads while moving through the TGU with the grace of a dancer combined with the strength of a “strongwoman”.

28kg (62lbs) get-up at 115lbs bodyweight shown here, 30kg (66lbs) is my 1 rep max

Training the TGU daily will carry over to every other movement in your training from ballistics like 1 arm swings and snatches to grinds like presses. With this carry over, even though your hands and forearms will not have really grown, they will become stronger and tougher, and the kettlebell will feel like a pea in the palm of a Jolly Green Giant hand.

Get-ups every damn day.

Learn more about all the juicy benefits of the Turkish get-up at my StrongFirst Kettlebell Course in at Barbell Republic in Las Vegas, Nevada on October 29, 2017.

The deadline to register for this course is October 25, 2017.

Register ==> HERE <==

This course is appropriate for both fitness professionals and fitness enthusiasts as well as an excellent pre-requisite if you are preparing to attend your StrongFirst Level I Kettlebell Certification.I will teach the following fundamental kettlebell movements.*

– Deadlift
– Two Handed Swing
– Turkish Get Up
– Goblet Squat
– Military Press
– Single Leg Deadlift

(*Although not part of the Kettlebell Course set curriculum, if time, I will also cover the one arm kettlebell swing and single kettlebell clean and how a solid clean pertains to the set up of a strong kettlebell military press.)

I will also cover hardstyle, diaphragmatic power breathing as it relates to optimal results with kettlebell training, as well as programming and two key principles of programming:

– Continuity of the training process
– Waving the loads

All students will also receive an in-depth course manual, and the course provides .8 CEU credits through NASM (others upon petition).

Register ==> HERE <== 

I look forward to learning and lifting with you!

IMG_2342