Workout Wednesday #7

Good Morning Pedestal Friends & Family!

We have a simple but incredibly effective pairing and it goes like this...

A1) 20 Kettlebell Swings

Right to...

A2) 10 Push Ups

Repeat for 10 Rounds, or more if you're feeling frisky! You can certainly scale it down with fewer rounds or fewer reps. Either way, just get moving because you won't regret it.

Our friend and legendary kettlebell practitioner Artemis demonstrates a beautiful kettlebell swing in the below video:


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One of the most effective movements for developing power demonstrated by one of the best kettlebell practitioners in the game @artemis_scantalides ๐Ÿ’ช๐Ÿ‘ฃ๐Ÿ’ฏ #swing #ditchyourshoes #techniquetuesday #repost ใƒปใƒปใƒป ๐—œ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐Ÿฎ ๐—ง๐—ฅ๐—จ๐—ง๐—›๐—ฆ ๐˜๐—ผ ๐˜€๐—ต๐—ฎ๐—ฟ๐—ฒ ๐˜„๐—ถ๐˜๐—ต ๐˜†๐—ผ๐˜‚ ๐˜๐—ผ๐—ฑ๐—ฎ๐˜†โ€ฆโฃ โฃ 1๏ธโƒฃYou donโ€™t have to gain weight to get stronger. Of course, everyone is different. But personally, anytime Iโ€™ve trained for a strength goal or gained strength from my training, the scale has always stayed the same. โฃ โฃ e.g. Since quarantine started here in Vegas 4ยฝ weeks ago, I havenโ€™t been going to spin & yoga classes, obvi. Instead, Iโ€™ve increased strength training from 4x/wk to 6x/wk. As a result, last week I noticed that I was getting ๐— ๐—จ๐—–๐—› ๐—ฆ๐—ง๐—ฅ๐—ข๐—ก๐—š๐—˜๐—ฅโ€ฆโฃ โฃ ๐Ÿ’ช๐Ÿฝ1H KB swings are at 28kg (62lbs)โฃ ๐Ÿ’ช๐Ÿฝ2H KB swings are at 40kg (88lbs)โฃ ๐Ÿ’ช๐ŸฝIโ€™m back to 18kg (40lbs) KB snatches & DBL 18kg (80lbs) KB jerks & DBL swingsโฃ โฃ This AM I weighed 114.5lbs & did 18kg jerks, snatches, & 40kg swings in my training (shown in this video๐Ÿ‘†๐Ÿฝ). โฃ โฃ AND, if the muscle & strength you gain is reflected on the scale, ๐—ช๐—›๐—ข ๐—–๐—”๐—ฅ๐—˜๐—ฆ, because youโ€™re ๐—ฆ๐—ง๐—ฅ๐—ข๐—ก๐—š๐—˜๐—ฅ & ๐—ง๐—›๐—”๐—ง friends, is priceless. โฃ โฃ 2๏ธโƒฃSince pivoting my biz focus this year from strength, nutrition, & hormone balance coaching to biz coaching for FitPros, Iโ€™ve lost followers (down to 11.2k from 11.4k) ๐Ÿ˜ฑ& email subscribers. Iโ€™ve gained followers as well, but Iโ€™m not gaining them as quickly as Iโ€™m losing them.โฃ โฃ It can be disconcerting at first, but rather than focus on lost followers, I focus on how I ๐—™๐—˜๐—˜๐—Ÿ from within since making this pivot, because ๐—ง๐—›๐—”๐—งโ€™๐—ฆ what matters. At this point in my life, at 44yrs 4mos old, & in my career with 17yrs in the fitness biz, I feel more ๐—ณ๐˜‚๐—น๐—ณ๐—ถ๐—น๐—น๐—ฒ๐—ฑ & ๐—ฎ๐—น๐—ถ๐—ด๐—ป๐—ฒ๐—ฑ ๐˜๐—ต๐—ฎ๐—ป ๐—˜๐—ฉ๐—˜๐—ฅ helping FitPros build their online biz - ๐—˜๐—ฆ๐—ฃ๐—˜๐—–๐—œ๐—”๐—Ÿ๐—Ÿ๐—ฌ amidst the current pandemic. With that, it does not serve me to worry about lost followers, or those who judge me for making this pivot. Instead I focus on serving those who support me & need my help.โฃ โฃ The quarantine has made me literally & figuratively stronger (& hairier๐Ÿคฆ๐Ÿปโ€โ™€๏ธ). Cr

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Thank you for always ditching your shoes and get after it!

Much Love,



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