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Classes, One on One, The Blueprint

Contact me: [email protected] 

TOOLS TO GET YOU STRONG, MOBILE, AND DURABLE

Kettlebells

Kettlebell training is
absolutely my favorite way to
build strength and mobility,
AND to prevent injury. The
ability to move from one
move into the next- and to
add non impact aerobic work
while also building full body
strength-is incomparable.
KB training as been key to
getting both myself and
countless clients out of
general pain and into
freedom of movement.

Bodyweight

I often say that before you
pick up any piece of
equipment, you've gotta learn
how to move your body on its
own first.
Whether you're new to fitness
or have been exercising your
whole life, bodyweight
exercises are integral to
longevity and overall
strength. And EVERY client
will have bodyweight mobility
work as part of their
programming!

Everything Else

What if you don't have
kettlebells? Or know
anything about them? Or
what if you don't like them?

No problem. With one on one
training, everything is
customized. I build
programs based on your
goals- using what equipment
you not only have access to,
but actually ENJOY using.

 

Kettlebell Classes

All classes are currently on Zoom ONLY.

 

Kettlebell Strength Training class will be held in EST:

Monday         7:10-8:00am

Wednesday   7:10-8:00am     

                                                      

Each 50 minute class is focused on technique, skill, and quality of movement. A full body workout that incorporates body weight movements along with kettlebells as we gain strength, mobility, and skill to flow with the kettlebell.  Class limited to 10 participants.  All levels welcome.

New clients must schedule a free 30 minute session before registering for a class.  I use this opportunity to get to know you, your injuries and compensations, and to go over some basics.  My classes are 'all levels' and as a result, I make sure everyone has a variation of each exercise that works for them.

All new clients can book an appointment under the 'Free New Client Kettlebell Session' on the 'Book an Online Class' page.

Book A Class

Single Class

$25

 

 

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4 Class Pack

$72

$18/ class

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8 Class Pack

$136

$17/ class

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12 Class Pack

$192

$16/ class

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1:1 Coaching

The SMD SYSTEM

Fitness focused on STRENGTH, MOBILITY and DURABILITY to get you strong, feeling good and moving well in your body again- all while preventing future injury.

A customized training program to gain strength, move well, and feel good in your body now and for life.My highly personalized workout program is developed around you- your life, your equipment, your goals, your abilities, AND your cranky shoulder.  With the use of training software, you get daily emails with your workouts, phone check ins and video sharing for both accountability and to make sure you're working in the safest and most sufficient way possible.Click the link below to fill out an application to see if we'd be a good fit.  I'll review it and get back to you within 72 hours.

Apply Now

THE PROCESS

STEP ONE: ASSESSMENT

 

Our work together begins with lots of conversation, a written health assessment, and a virtual movement assessment. I get all the information I need- from your injuries and health requirements to your equipment access, preferences, goals and schedule needs. Clarity and goal setting is where we begin.

 

 

 

 

 

 

 

 

STEP TWO: PROGRAMMING

 

I take all that information and put together a highly personalized, doable and sustainable plan for the following four months. Why four months? Because it takes consistent and dedicated work to make real change. And I want you to succeed in reaching your goals.
After you reach your four months, you can continue on a month to month basis if you would like to continue with your programming.

 

 

 

 

 

 

 

STEP THREE: TRAINING

 

From there, we'll meet over zoom to go over your first month of moves. Your workouts will progress throughout the month, but won't vary entirely. Switching up your workout sooner than 4 weeks doesn't give your body a time to adapt to the exercises themselves- and the strength/mobility goal of the exercise won't be reached...
From there, we'll use a training app that emails your workouts to you- with videos and written descriptions of each move- each week. It will also allow you to send videos back to me for form check.
We'll check in over the phone weekly for 30 minutes, and you'll have text access to me (via that same training app) Monday-Friday 9-5 to answer any questions, Each month you'll get a new workout, and a new zoom session to go over it, until your program is complete.

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THE KETTLEBELL SKILLS BLUEPRINT

 

Looking for a strong workout plan that ALSO teaches you good form and proper technique?  I got you.

Eight weeks of perfecting your kettlebell moves and putting those skills into practice.

This program will teach you all the foundational kettlebell skills you need- and then some!  We'll work through 8 weeks of progressive skill building to not only increase your strength and mobility, but to do so safely.  Lots of attention to form and detail here to keep you injury free and feeling good in your body.

All the moves are done with one kettlebell- but it would be helpful to have a heavy one for swings and a lighter one you can use for cleans or overhead presses.



What you can expect with your registration:

  • Access to a new workout each week, with a video tutorial of a skill and a written 45 minute-ish full body workout (with video exercise demo's) that compliments that move
  • Each week will have a different bonus 10 minute follow along mobility  video
  • Bonus materials including a basic KB Flow!



WHY I CREATED THIS PROGRAM...

I come across so many people who love kettlebells but are not quite sure how to use them or how to make the most of them.  People feel either afraid they're going to injure themselves or aren't quite sure of how and why kettlebells benefit them.  And I don't blame them!  I see plenty of programs out there that either use kettlebells as dumbbells (completely missing out on all the fun kettlebells can be!) or programming that's a bit all over the place.  The workouts have a variety of exercises that don't allow you to become proficient at any one thing.

That's where this program comes in.  I want people to feel like they know exactly what they're doing when they pick up a kettlebell, and to feel the confidence that comes with owning your movements.  Each week you'll have the opportunity to really refine your skill and build for the next week, when we add on the next exercise.  This is how you build a strong base of strength that allows you to build progressively and safely. 

 

WHO IS THIS PROGRAM FOR?

*Some general fitness knowledge is required.  The weekly written workouts will have some basic strength building moves.  Think squats, rows, pushups, presses.  If those words don't conjure up an image in your brain- and some comfort in doing them- this isn't for you.

*If you have lots of kettlebell experience or none at all, this program is for you- there will be instructions to accommodate for different levels.

 *In all my years of teaching kettlebells, I can honestly say that most people need some refinement.  Kettlebells require know-how to be safe!  And even if you have it, I'm a huge fan of spending time to review the basics- something I do often myself.  You can always find ways to improve.

*If you are looking for a program that is progressive, safe, and focused on form, this is for you.  Each week will build off the previous week.  By the end of it,  you'll have  many new moves in your arsenal,  feel confident in your kettlebell skills, and you'll feel stronger and move better.

 

WHO THIS PROGRAM IS NOT FOR:

*If you are looking a different workout each day of the week, this isn't for you.  The truth about strength and skill building is that it takes TIME and PRACTICE, or as I always say, reps on reps.  

*If you are looking for short HIIT workouts or metcons, this isn't for you.  This program is designed to build a base of strength and skill- something that I think should be a pre-requisite to HIIT workouts anyway.  If you aren't willing to commit to 2-3 days a week and spend 30-45 minutes (workout length depends on your level), a different program would better suit you. 

* If you don't have access to kettlebells, this isn't for you.  Although moves can be modified with a dumbbell, a huge part of this program is building kettlebell skills.  Having a heavier weight you can swing and a lighter one for cleans and presses is necessary.

*If you're on another program, I wouldn't suggest doing that AND this.  If you are already strength training, then 3 times/wk of these workouts and your lower intensity movements (walking, biking, yoga) or steady state cardio is enough.

 

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