Mike's Latest News

thatguythetrainer

BS in Kinesiology, CPT, HMS, NASM WFS, Living Fit Level 4 Kettlebell Coach. IKLF Judge. Evidence-based fitness junkie.
Website: www.thatguy.fit

I fully intended to do triathlon today. I really d

I fully intended to do triathlon today. I really did. But then snatches happened. So I did em. And then I did more of em.

Then I went to do long cycle, I didn't feel it, so I did more snatches. Then Jerks, but I didn't feel em either, so snatches.

After counting em up, I think I did about 28 minutes of snatches.

Because snatches.

Did I mention I was enjoying snatches?

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #longcycle #prkc

"But, Mike, I want some more cardio!" Uh, sure th

"But, Mike, I want some more cardio!"

Uh, sure thing?

Here's a mixed style slog that combines hypertrophy supersets with some cardio brutality.

Tips: You can do this with one or two bells. If you're going doubles, you'll want to modify the goblets to rack squats, the cleans to straights, and the floor press to alternating. For the GS moves, you can use a MODERATE sized bell. For the supersets, take it heavy. If you've only got light bells, slow it down and try bottom-up.

Wanna join the fun? Sunday's at 10-11am EDT (streamed on WebEx!) and Thursday's 7pm-8pm in the club.

Clients: This is loaded in @mypthub for you!

#personaltrainer #kettlebells #kettlebellsport #kettlebell #PRKC #cardio #strength @kettlebellkings @kb.livingfit

OMG! I found Easter Eggs! (Shirt from my coach, @

OMG! I found Easter Eggs!

(Shirt from my coach, @twincitieskettlebellclub)

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #strength #strengthtraining #athomeworkout #homeworkout #liftugly #RealScience @mvmntcoach_agschen @kettlebellexercises @rxstrengthtraining @kettlebell_carlos @bredforgreatness @thebeardedbell

It's Saturday, so you know what that means - NEW W

It's Saturday, so you know what that means - NEW WORKOUT RELEASE! Here's PRKC 3-1 for your sweaty enjoyment. It's a hybrid of bodyweight, single-sided heavy bells, and some pointed power moves. SHOULD be a monster of a good time.

IF you're modding this one for cardio or conditioning, you CAN get away with dropping a few kilos and going to 20 reps on the lifts at a "brisk" (I didn't say "race") pace and going 3 days on with a rest day on 4. If you're going for strength work, every other day is the ticket with cardio either afterwards or on alt days. If you don't have a heavy bell, drop to 5-1-1 tempo to stretch out the weight a bit.

Have fun! See you this week:
Sunday's at 10am on WebEx, Tuesday/Thursday live at 7pm in the club.

Not a PRKC member? Send me a message - we'll work it through!

#kettlebells #personaltrainer #kettlebellworkout #fitness #weightloss #strength #power #thatguy #liftugly #sportandhealthpikeandrose @kettlebellkings @kbkliving.fit @pikeandrose_sportandhealth

Are you doing an hour on the treadmill in the morn

Are you doing an hour on the treadmill in the morning, then an hour of Group Ex in the evening, and then an hour of lifting?

Are you still holding on to body fat, even with all this and a 1,400 calorie diet?

Are you irritable and unable to maintain focus? Are your periods erratic or gone?

Here's a thought - you MAY be overtraining or showing signs of exercise anorexia. It's super common, and easily avoided, but it's way more prevalent than most people think.

Here's the other thing - it's dangerous. Prolonged overtraining can cause overuse injuries, loss of bone density, potentially lead to organ failure, and increased mental health problems.

The answer is always a varied training, from a competent trainer, in the appropriate dose, with a reasonable diet for the amount of work you're doing.

Need help? You know how to find me.

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #strength #strengthtraining #athomeworkout #homeworkout #liftugly #RealScience #pikeandrosesportandhealth #weightloss #cardioworkout

All too often, you see people jumping right in to

I mean, it's not Blue Steel, but I hope it convinc

I mean, it's not Blue Steel, but I hope it convinced you to hydrate!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #strength #strengthtraining #hardstyle

"Wait, you don't have open wounds on your hands! Y

"Wait, you don't have open wounds on your hands! You clearly didn't go hard!"

No, because I take care of my hands, use good technique and plenty of chalk.

This is after close to 40m of triathlon today with 20kg bells.

Tears aren't a badge of honor. They're a fuck up.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology

Ooooohhh! A nasty bit of mixed styles! This one i

Ooooohhh! A nasty bit of mixed styles!

This one is designed for one heavy bell (heavy by YOUR standards) and has a bit of volume to it.

Focus on form and weight, not on speed. If you burn yourself up early, you'll miss the single-bell triathlon finisher!

Lemme know how you liked it!

Want to join LIVE? Every Sunday at 10am EDT via WebEx, Tuesday/Thursday nights at 7pm in the club.

Not a Sport&Health member? We got options - message me!

#personaltrainer #kettlebells #kettlebellworkout #kettlebellsport #thatguy #liftUgly #jerk #clean #longcycle #gymlife

Single bell rotational clean. Stay tight, enjoy th

Single bell rotational clean. Stay tight, enjoy the moves!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout

Sunday? Oh, you mean "Swing heavy things day." Se

Sunday? Oh, you mean "Swing heavy things day."

See you in the gym. Bring chalk.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #strength #strengthtraining #athomeworkout #homeworkout #liftugly #steelmace #gada #KeepPounding #kettlebellworkout #pikeandrosesportandhealth

Sometimes, you just need to steal your wife's Vesp

Sometimes, you just need to steal your wife's Vespa and get French pastries.

Because I'm fancy. And 8 might have had warm baguettes in my jacket. Don't judge.

#vespa #baguette #croissant #scooter

This week at the PRKC, we've got a STRENGTH circui

This week at the PRKC, we've got a STRENGTH circuit for your workout! So get your heavy bells and let's get to work!

Modifications: Single bell vs doubles, go to 4242 tempo, add a top/bottom pause, combine movements (Squat + Clean, Press + Lunge), include alternating patterns, add rotation SAFELY.

Notes: You can add rotation to MOST of these, but don't rotate until you've mastered single plane. On the ball slams, that's a POWER movement so the reps are a target - STOP when your form breaks or you can't put full power down.

Remember - +/- 2 reps for weight. If you can hit 14 reps clean, get a bigger bell. If you're struggling for 9-10, maybe lower it a drop.

Have fun and post up how you like it!

#personaltrainer #kettlebells #kettlebellworkout #workout #strength #gymlife #PRKC @kettlebellkings@kbkliving.fit @kettlebellexercises

Mmmmm. Now that's sexy.... (it's really not - jus

Mmmmm. Now that's sexy....

(it's really not - just doing some sanding and re-chalking....)

How's your Sunday?

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #hiit #kettlebell #kettlebellworkout #livingfit #kettlebellsport #girevoysport #jerk #snatch #longcycle

May catch shit for this one, but it's gotta be sai

May catch shit for this one, but it's gotta be said. One of the most common challenges I see when working with rookies is hesitation to move explosively in moves that need it.

So they turn things like swings and snatches into yoga. The loooooong shoulder raise, the press-out that should have been a snatch, the clean that became a cheat curl. Like bad yoga done with kettlebells.

There's a place for slow moves with light weight - it's absolutely essential in developing technique. Hell, I teach most skills with 8kg competition bells - even to 300# dudes who could easily out lift me - in half tempo! Form is form! But when it's time to use power, use it.

You're cheating yourself. You CAN do this, you CAN put up bigger weight than you think. You CAN get bars and bells and balls overhead. But you've gotta lift in your head before you'll ever get your body along for the ride.

Confidence in motion. You know you've got the skill, so get outta your own way and LIFT!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #prkc #pikeandrosesportandhealth

Why yes, I do carry kettlebells around in a bowlin

Why yes, I do carry kettlebells around in a bowling ball bag. Why do you ask?

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #kinesiology #science #evidencebased #exercise #kettlebellsport

Ready for some super-simple muscular endurance tra

Ready for some super-simple muscular endurance training? Here you go!

Run the circuit 3-4 rounds, don't exceed an hour! Form beats speed 100% of the time! Recover 30-60s between moves and at the bottom of each circuit. (Do the math - that's basically a reverse Fartlek ;-) )

Focus on form, don't chase weight! If you're having trouble holding form at 15 reps, drop it down a weight. If you can hit 22-24, you're ready for more!

Progressions and Regressions:
- Weight (see above)
- Tempo (slower is harder...)
- Double bells vs singles
- Alternating vs synch'd

Wanna try it with the team? Sundays at 10am virtually, Tuesday/Thursday nights at 7pm in person at Pike&Rose.

Not a Sport&Health member? Message me - we got options!

#personaltrainer #kettlebell #kettlebellworkout #fitness #pikeandrosesportandhealth #PRKC

Lots of people looking for a "simple" workout to g

Lots of people looking for a "simple" workout to get started. Great fitness doesn't need a catch phrase, a pitch man, or needlessly complicated stylized moves. It needs a basis in science, attention to your whole body, progressive overload, and consistency.

Each move should have a purpose, each muscle should be hit deliberately, and gimmicks are better at selling books than building bodies.

Try this one out. Enjoy.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #prkc #pikeandrosesportandhealth #liftugly #simple

We all have that moment in our personal fitness jo

We all have that moment in our personal fitness journey where that goal you thought was soooooo far off isn't so far away.

You were just too focused on getting there to realize you were getting there.

For me, it was "Losing the 2" - looking down at my scale and seeing a "1" in the first spot after almost a decade of seeing a "2" there.

After taking off my uniform and seeing my ass expand, I pegged 237 - at 5' 8" tall. I was a damned chunk! So I changed it. I spent so much effort chasing that 2, I didn't even realize I'd killed that bastard off.

I've had others, of course. We all do. The PR lift, that moment when I made rank, the shirt sleeve that got too tight. But none ever felt more like a win than losing that damned "2".

Chase your moment. Lemme know if you need help.

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #thatguy #Thatchick #workoutmotivation #pikeandrosesportandhealth #liftugly #tabatatraining #cardioworkout #hiitworkout #hiit #fitfam #igfitness #YouGotThis #steelmace #gada #KeepPounding #kettlebell #kettlebellworkout #kettlebells #weightloss #weightlifting #prkc

Ok, so it MAY have been Abba. And it MAY have been

Ok, so it MAY have been Abba. And it MAY have been Dancing Queen. But I was definitely working on breathing drills at 1m on, 20s off in 5m sets.

(It was totally Dancing Queen - don't judge. Be happy I didn't post up the set to Gypsy Woman a few minutes later - you're welcome)

Sheeeee's homeless.... Sheeeee's homeless....

Now it's stuck in your head, too. I'm a giver.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #prkc #kettlebell #kettlebellworkout

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