Evoke your inner warrior goddess with kettlebells
Honestly, I’ve always wanted to be an Amazon Warrior Goddess like the Amazons and warriors from ancient myths and legends. Boudica, Morgan, Freya… and even Xena Warrior Princess!
Bit hard when you are only 5ft.
But that feeling of wanting to be strong, lean and empowered doesn’t have to come from your size or even your body. It came come from your mind.
For those of you who don’t know me, I’m Lisa Barwise. Known to some as the Fairy Ninja, a nickname that seems to be sticking, I am a Holistic Health Coach and Personal Trainer and I love kettlebells.
And I think after reading this you will too!
Whether you have never had aspirations to be a Amazonian goddess or a Superhero (want to be one of them too), we can at least come together wanting to live a healthier lifestyle and we want our life’s vehicle, our bodies to be fit for purpose and to be strong.
So let me educate you on the 3 modalities of true fitness: Strength, Flexibility and Endurance.
Strength- that is simple that is all about being strong in your body but not just ‘muscle head’ strong, functionally strong. Be able to carry your shopping bags, pick up the kids and put your carry on luggage in the over head bins (which I did for the first time last year all by myself- again quite a feat for a 5ft Fairy Ninja with a 15kg bag).
Flexibility- full range of movement of the joints and muscles for mobility, ultimate function of movement, that feeling of wellbeing and to safeguard against injury.
Endurance- also known as cardiovascular fitness… you know that ability to walk up the stairs and not be out of breath or take long walks with the dog or run around after the kids or grandkids without falling into a heap on floor. Also high intensity style training burns more calories for fast fatloss.
Now, let me tell you why you are going to love my Warrior Goddess Kettlebell Training Classes. They tick all 3 boxes. Yep. And they do it in style. Why? Because they do it really efficiently so you don’t have to do hours and hours. In fact, 3 x 20 minute workouts are better than 5 hours a week and you will see major changes and progress.
What’s in a class…
I do things a little differently than usual fitness professionals and personal trainers.
Classes are a combination between strength training, martial arts and yoga inspired moves, high intensity and high energy and finished off with mindful meditation and some raw vegan snacks.
Like a holistic but fun and sweaty class.
The first question I get asked is, what if I am unfit or not strong enough? Well that is why I created the 6 Week beginners programme, to build you up in a way that is both progressive but doable and leaving you feel empowered no defeated.
Here are her 7 reasons why you need kettlebell training as part of your workout and why you need to get involved in my kettlebell classes in Belfast!
1. They’ll help you get a celebrity body
Worried these weights will make your body look like one of the Russian bodybuilders who originally started working with them? Svelte and strong fans of kettlebell workouts include The Kardashian Sisters, Jessica Biel, Jennifer Lopez, Jennifer Aniston, Penelope Cruz, Kim Cattrall, and Kim Basinger.
2. You’ll have an easier time performing daily activities
Working out with a kettlebell is the definition of what fitness pros call a “functional” workout. That means it works your muscles in the same way as when you do everyday activities, like picking up a toddler, carrying your laptop bag, hoisting a gallon of milk, or lugging a heavy grocery bag. If swinging a weight around instead of holding it in your hand like a dumbbell seems intimidating, think of it like a heavier version of your handbag, which carries the weight on the end of its strap. We bet your handbag or work bag will feel a lot lighter after a few kettlebell sessions anyway!
3. You’ll fire up more muscles
One of the biggest mistakes novices make with kettlebell training is not taking a session or two with a certified trainer. The trainer can help you to learn proper form as well as be more creative with the movements. Sure, you can hold the weight in front of your chest as you do squats or lunges or use it to do arm curls, but if that’s all you do, you’ll be missing out on all the incredible three-dimensional movements it’s made for—and the effects those exercises can have on your body.
One major difference between traditional weights and kettlebells is that while you try to avoid “cheating” by using momentum in everyday dumbbell moves, kettlebells are all about creating—and controlling—momentum. By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles (like your legs and butt) and smaller stability muscles (like your abs) throughout the workout.
This is why my Kettlbell classes teach you new moves every week to keep it fun and exciting and I add some thrusts, squats, lunges and jumping jacks before starting the kettlebell workouts to get our heart rates up and doing all this to cheesy girly pop music!
4. You’ll lose more weight in less time
Kettlebell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a heck of a lot of calories—on par with running a 6-minute mile, according to researchers at the University of Wisconsin‚ La Crosse, who evaluated the energy output of a typical kettlebell session. In their tests, exercisers burned about 20 calories a minute, or 400 in a 20-minute session.
5. You’ll realize you’re stronger than you thought
You might have never reached for a dumbbell heavier than 2kg before, I suggest women start with a 8kg when you switch to kettlebells. You’ll want to use the heavier weight when the power is coming from your legs (like with the swing, once you get the hang of it) and the lighter weight during a move where your arms are emphasized (so we drop to a 4kg), such as presses or swinging rows. When you’re combining momentum with the strength of multiple muscle groups, you can lift more weight than you think you can. After all, you probably wouldn’t think twice before picking up a 40-pound (18kg) toddler.
6. Your posture will improve
Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement. Good form is essential in kettlebell workouts, so stop and rest if you feel like yours is deteriorating. The number one thing to keep in mind is that the whole structure of your back and abs should unconsciously stay straight, as though you’re wearing a stiff corset. Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettlebell securely (hint: skip the hand lotion pre-workout) or your arm shaking excessively in an over-the-head position.
7. You’ll boost your rear in one move
The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and your abs. Here’s how to do it: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettlebell by the handle with both hands, knuckles facing forward. Hinge forward from the hips and swing the bell back between your legs, then exhale, straighten your legs, and pop your hips and pelvis forward to propel the kettlebell upward to about chest height (that’s the butt-toning part). As you lower the kettlebell, your abs will contract—like a built-in crunch. Continue with one fluid movement as you lower back to the start and repeat. (It’s okay to start with smaller swings to build the momentum until you get the hang of the movement and can swing it to chest height.) Once you’re comfortable with the movement, try to swing the kettlebell with one hand, alternating hands with each rep (both hands come to the handle on the upswing, and one releases as you swing down).
So this is just the tip of the iceberg in terms of the benefits of these little belles…. and you can get involved now.
Fill out form below to pre-register your interest in a class near you or to hear more about my online bootcamps.