Beginners Kettlebell Workout 2

basickettlebell2

Hey guys and girls,

Welcome back! This week we have a Beginners Kettlebell Workout for you all to try.

In this workout we have included The 1 Arm Kettlebell Swing, Single Kettlebell Alternate Lunge, Single Kettlebell Floor Press with Rotation, Single Kettlebell Lawnmower Rows, Seated Kettlebell Russian Twist and the Single Kettlebell Bent Elbow Plank.

As I mentioned, this workout is ideal for beginners. It covers a few of the basic exercises that can be done with a Kettlebell and is great for building a foundation to add the more complex exercises on top of as you progress through your own training programmes.

If you’re a intermediate or more advanced lifter you’ll likely find this workout too easy. If this is the case, you could try doing each exercise with 2 Kettlebells but for some lifters this may still be too easy for you.

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Beginners Kettlebell Workout 1

basickettlebell1

Hey guys,

Welcome back! This week we have a Beginners Kettlebell Workout for you all to try.

This workout includes the Single Kettlebell Swing, Single Kettlebell Front Squat, Single Kettlebell Shoulder Press, Single Kettlebell Clean, Single Kettlebell Bent Over Row and the Kettlebell Half Turkish Get Up.

As I mentioned, this workout is ideal for beginners. It covers a few of the basic exercises that can be done with a Kettlebell and is great for building a foundation to add the more complex exercises on top of as you progress through your own training programmes.

If you’re a intermediate or more advanced lifter you’ll likely find this workout too easy.

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Why You Should be Lifting Weights

Now I’m not sure if you’re already taking part in a resistance training programme on a regular basis, and if you are, you likely already know of the huge list of benefits that come with it. But if you’re not, this week I’d like to point out a few reasons why you should be.

Resistance training, a.k.a. Weight Training or Strength Training generally involves the use of one or more of the following to create resistance against a given muscle or group of muscles whilst performing a given movement:

  • Free Weights – Dumbbells, Barbells, Cable Machines, Kettlebells, Medicine Balls, etc…
  • Fixed Resistance Machines – A machine that provides an adjustable amount of resistance for a given fixed path of movement.
  • Resistance Bands – Large rubber bands or rubber tubes that provide resistance when stretched.
  • Body Weight Training – Free, Rings/TRX, Fixed Bars/Poles.

These aren’t your only options when it comes to resistance training but they are tend to be the most common and using the above you literally have an unlimited number of exercises to choose from.

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The Basics of Nutrition & Lifestyle

Within the system I use for Health and Wellness I encourage clients to focus on the six Foundational Principles for health. They are as follows (in no particular order):

  1. Breathing
  2. Positive Thoughts
  3. Exercise
  4. Nutrition
  5. Hydration
  6. Sleep

If you’re able to balance these six principles Health and Vitality are practically impossible to avoid!

1. Due to the stressful lives we lead in today’s world we often become stuck in a chest breathing pattern. As you’re likely aware, breathing should be diaphragmatically (into your belly) in order to ensure optimal oxygenation of all cells and systems in the body. Because stress is so ‘normal’ in today’s world, it’s very easy to lose the ability to breathe diaphragmatically without consciously thinking about it because when we become stressed breathing becomes quicker and more shallow. This done consistently results in a faulty breathing pattern and can be very hard to correct. It’s very much like learning an exercise with poor form, doing it for years, and then trying to change it within a few sessions. As you probably know, this is very difficult. One of the easiest ways to help improve this is by doing the Foam Roller Longitudinal each night for 10 minutes before bed and to consistently practice it throughout your daily life.

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Getting Stuff Done

So this week I’ve decided to talk about how to get things done. It’s pretty simple and easy really and it’s called the Follow Through Formula. I learned this formula from a great Business Mentor of mine, Marie Forleo.

Marie uses this formula to get things done in business and I thought it was so good I now teach it to many of my clients to help them follow through and achieve their health and performance related goals.

Whether your goal is fat loss, rehabilitation, improved health, gaining muscle, breaking PR’s you can apply these five steps to ensure success

1. The first of our Action Steps is: If It Isn’t Written Down, It Probably Won’t Happen!

What we mean by this is if you haven’t put it in your calendar and made a genuine plan to do it, it doesn’t really exist, it’s not real, it’s just a thought, an idea.

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