Lauren Brooks's Blog, page 22

Kettlebell Partial Snatch - Bridging the gap between the swing and the snatch

Snatches can be frustrating! Today I'm showing you one way to bridge the gap between the Kettlebell Swing and the Kettlebell Snatch. Make sure you have a solid foundation of the Kettlebell Swing, Clean, Press, and Get Up before you do the Kettlebell Swing. Here is one technique I've found very helpful when ready to embark the snatch journey.






Grab a KettleGuard if you have sensitive wrists/forearms during the learning process. This will even help if you're doing a ton of snatches, cleans or using heavy bells. Even my advanced students are enjoying them for when they use extremely heavy bells and they want to be comfortable.

Discovering My True Strength (Through Kettlebells)

Discovering My True Strength (Through Kettlebells) 
by Kim Marivoet from Belgium


I am sure you have people sending you thank you e-mails like these all the time, but I really wanted to tell you how grateful I am that you decided to share your no-nonsense approach to kettlebell training and nutrition with all of us the world over. 
I started my kettlebell journey with Lauren's Ultimate Body Sculpt and Conditioning Volume 1 just after my 31st birthday this past Summer, and was hooked from the first suitcase deadlift! 
Growing up, I stayed active the way most children do: through play. My bike and I were an inseparable duo and I was keen to spend as much time as I could outdoors. As the years passed and other interests took over, the only exercise I got came in the form of two dreaded hours of mandatory PE, the memories of which inspire nightmares to this very day.
It would be unfair to say my family lived a sedentary lifestyle, but the fact was that engaging in formal exercise or sports simply didn't occur to us: if you were overweight, you dieted; cardio was meant for marathon runners and the like; and lifting weights was the privilege of bodybuilders.
It wasn't until my late 20's that I realized we are designed to move. Bearing witness to family and close friends battling illness and injuries taught me how lucky I was to have woken up healthy and able all these years, and inspired me to finally give my body - ánd mind - the care and attention it deserved. Around this time, my partner Rick was some way into his own fitness journey, and seeing the results he'd been rewarded with only served to motivate me further.
Like so many of us, I had brief flirtations with workout systems that promised the world ("Get the secret to Celebrity X's butt/abs/arms!"), focused solely on losing pounds and inches, and shied away from promoting strength for fear of "bulking". It wasn't long before I grew disillusioned with the amount of work I was putting in and having very little to show for it. It was then that I knew I had to shift my focus to becoming stronger, not smaller.I successfully switched to an exercise routine based around traditional, tried-and-tested bodyweight exercises and got my first set of kettlebells about 6 months later. Given Lauren's excellent reputation and credentials in fitness and nutrition, I knew I wanted her to show me what these cannonball-shaped babies could do.

In the few months I've been using her programs, I've graduated to "real" push-ups, carrying several heavy bags of groceries up the 48 steps to my apartment without having to give my arms and lungs even a second's rest, and noticed I have a much easier time keeping up with Rick (an avid runner and obstacle course athlete) during our hikes. To top it all off I'm seeing some promising changes in my body composition and I have never felt better! 

Lauren's teachings on strength have also inspired me to start working towards performing unassisted chin-ups and pull-ups. If someone had told me a few years ago that I would ever even attempt this, I wouldn't have believed them for a second, but now I know I will get there, however long it takes.
It is an amazing feeling to know I am growing stronger and fitter every time I train, but what keeps me going most of all is the knowledge that getting serious about my health has made me a happier, more resilient person and allows me to be a better partner, daughter and friend to my loved ones.

I can't thank Lauren enough for sharing her no-nonsense approach to kettlebell training with all of us the world over, and I look forward to having her coach me in my living room for many years to come!

Letting Go of The Past

Letting Go of The Past
“We must be willing to let go of the life we’ve planned, so as to have the life that is waiting for us.”– Joseph Campbell


Have you ever found yourself angry, sad, or constantly obsessing about something that happened to you in the past? Feelings from past events that infiltrate into your present moment can be severely toxic. For example, dwelling on how your ex betrayed you and broke your heart can impact your future relationships. You will have a difficult time trusting anyone or being vulnerable with your heart since it was smashed in the past. But by closing that door and letting go of these past experiences, you can experience joy again. 
We all know that changing the past is completely impossible unless we have a time machine. So until a time machine is invented, you have to find a way to stop carrying past events and feelings associated with them around with you.
Sounds so easy, doesn’t it? It truly is easier said than done. One way of having more control of letting go of the past is to know you can’t do one thing about it. There is nothing you can do to change it. What you can do is create new memories and begin paving a new road for yourself. Paving the new road can be an emotional step, but once you scratch the surface, each step can get easier and brighter. It’s not uncommon to hit some rough patches and have some of the old road and behaviors resurface along the way. It can be so painful that your heart aches and you feel sick inside. Having the right tools and skills will help you with the bumpy less-paved road you may experience before you get to the smooth-paved roads where you can really let yourself fly.
1. Visualize Your New Life
Starting a new path is challenging. You have to just take the first step, no matter how painful it is, and know what your intention is. Visualizing what you want in your life and how you want to feel is going to allow you to climb to your goals. 







2. Change the Channel on Your Old Life
Changing the channel is going to take practice, but it can be done. When the old begins to trickle in, find a place where you can have a moment to clear your head. Putting on some soulscape music and setting the timer for twenty minutes works wonders on resetting your brain. You may even fall asleep, which will give you the added bonus of a small energy surge upon waking. 




3. Start a New Hobby in Your New Life
Learning a new skill is one of the best ways to channel your energy. This gives you a purpose and is a fantastic way to focus on working toward something that excites you. You can learn a new instrument, take an art class, learn a new language, take surf lessons, or try a new way to exercise. Embarking on a new skill makes you feel alive and creates new memories. 


4. Clear Your Past With Walking

Going for a walk is another way to not only get your blood pumping but really clear the cobwebs. Many walkers experience almost trance-like thoughts and feelings rolling through their heads once the walking groove sets in. Walking is one of the easiest ways to change the channel and get your activity in, as well.

5. Always Find a Way to Laugh


One of my favorite ways to change the negative chatter in my brain is to laugh. Put on a funny movie with a friend, find a funny YouTube video, or even put on the Comedy Channel. Research shows that laughter eases tension, boosts your immune system, and produces endorphins that take away physical and mental pain. Laughter is underutilized as therapy and needs to be in your arsenal for starting a new path in life. 






Please share with me some of your favorite ways you’ve been able let go of the past and move forward. How do you change the channel when a thought that doesn’t serve you comes to you? 





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Double Kettlebell Deadlifts

Double Kettlebell deadlifts is an exercise you want to make sure is programmed in to your workouts. This exercise works your glutes, hamstrings, abs and lats. I've programmed this in to both our Be SLAM programs as well as The Kettlebell Body. I highly recommend you learn how to do this safely and start doing them.

The Ultimate Assistant Drill for a Real Push-up or one arm push-ups

Push-ups are very easy to do wrong and can be difficult to do correctly! In 16+ years of training people I've had 1% of women and 10% of men demonstrate a perfect push up on their first day. In fact most people, yes including men, have missing links with their push up. It can take months or even years to get a perfect push up depending on your history and body structure. Especially if you've ever been pregnant, had C-sections, hysterectomies, sit at a desk, or sit in a car. My C-sections destroyed my push ups for awhile and I had to start all over again after watching myself protect my abs while performing a bad push-up. Luckily I don't have this issue anymore but it was an issue for quite some time!

 I've shared push up progression videos in the past which have been very helpful. Check out my first push up progression video out before doing this assistant exercise I'm about to show you. Whether you're unable to keep your core and glutes tight throughout the movement, suffer from neck pain, low back pain, shoulder or elbow pain, taking your time with any push up progression is paramount. I'm going to share my all time new favorite assistant drill. Not only is it my new favorite but my clients are excited when they see push ups on the board now. Their push ups have doubled in results and I'm getting many more smiling faces since this specific progress. Ladies are making break throughs to a true real push up after practicing this assistant exercise. You're welcome!





p.s. This also works excellent for the advanced student that wants to do one arm push ups eventually!



Let me know how you do with this. For more tips follow my youtube channel or check our streaming page for freebies.

The Ultimate Assistant Drill for a Real Push-up (or one arm push-up)

Push-ups are very easy to do wrong and can be difficult to do correctly! In 16+ years of training people I've had 1% of women and 10% of men demonstrate a perfect push up on their first day. In fact most people, yes including men, have missing links with their push up. It can take months or even years to get a perfect push up depending on your history and body structure. Especially if you've ever been pregnant, had C-sections, hysterectomies, sit at a desk, or sit in a car. My C-sections destroyed my push ups for awhile and I had to start all over again after watching myself protect my abs while performing a bad push-up. Luckily I don't have this issue anymore but it was an issue for quite some time!

 I've shared push up progression videos in the past which have been very helpful. Check out my first push up progression video out before doing this assistant exercise I'm about to show you. Whether you're unable to keep your core and glutes tight throughout the movement, suffer from neck pain, low back pain, shoulder or elbow pain, taking your time with any push up progression is paramount. I'm going to share my all time new favorite assistant drill. Not only is it my new favorite but my clients are excited when they see push ups on the board now. Their push ups have doubled in results and I'm getting many more smiling faces since this specific progress. Ladies are making break throughs to a true real push up after practicing this assistant exercise. You're welcome!





p.s. This also works excellent for the advanced student that wants to do one arm push ups eventually!



Let me know how you do with this. For more tips follow my youtube channel or check our streaming page for freebies.

How to Lose the Baby Weight

How to Lose the Baby Weight
Congratulations on finally having your baby! I hope the birth went well and you’re beginning to recover. I know how shocking it is to come home with your baby in hand - yet still look six months pregnant. Trust me, I’ve been there, too! 
It’s frustrating walking around looking and feeling pregnant after you’ve already had the baby, plus you’re more exhausted than you ever realized you could be. I remember days where I couldn’t even string words together to make a clear sentence. Taking care of two in diapers was no picnic. I can’t imagine what my friends who have four, or even six, kids dealt with. More power to them! 
So, let’s discuss recovery and how the heck you can lose your baby weight! 
Losing baby weight is no walk in the park. I’m not going to beat around the bush. Seldom will you find a mom who gives birth and the next day she looks as if she never had a baby – though I have seen it on occasion, and I will admit it was hard for me to not want to punch that mom in the face. All joking aside, most females will have a belly and carry extra weight. Losing that definitely takes work, but it's not as hard as you think.

Seeing Your Abs Again


Baby Bells 2
Ab shot taken after of msecond pregnancyStrengthening and tightening your core back to its original shape will take time. Exactly how long depends on whether you had a large baby or a C-section. If you had to undergo abdominal surgery, you’ll need to wait to begin ab activation until your doctor clears you. Regardless, everyone who has had a baby should add rehabilitation exercises to her recovery process. The core takes a beating during pregnancy and birth, and it needs extra love and care during the post-natal period. 
Here are five core strengthening and rehab exercises that will reawaken your abs. Doing these will not get rid of the fat, but it will strengthen and tighten the core muscles, as well as your glutes. This approach will also help prevent back injury. If you did the Baby Bells: Fit Pregnancy videos during your pregnancy this will be a faster recovery process for you. 
So many mothers end up with a bad back because they have a weak core following the birth of their baby – and then they carry their baby everywhere. The back takes the brunt of this work and misery sets in. Let’s combat this issue before it happens!

Mini Plank


High Plank or Plank Variations


Bird Dogs


Quad Rocks


Now that you have exercises to practice that will pinpoint and activate your abs again, we can discuss losing the baby weight so you can see those ab muscles!
 Losing weight, especially after having a baby, can take determination and dedication. Being sleep deprived and caring for a newborn is not a recipe for weight loss. During this time, your body will want to hold on to the weight, so you will have to be smarter than your hormones. You will have to multi-task and be organized in order to really get a handle on achieving your goals. 
If you’re nursing your baby, you may notice a severe increase in appetite. This appetite can be so voracious that some new moms actually gain weight. Then, there are a few new moms who drop gobs of weight due to the increase in their metabolism and just can’t eat enough. If you’re reading this, chances are you don’t fall in the category of dropping weight effortlessly. Don’t worry - neither did I

Stress can also be a killer during this time. The main stress escalates from loss of sleep and adjusting to your new schedule of caring for a newborn. The last thing you want to do is add more stress by worrying about your weight. I suggest you go about your weight-loss process in a calm and relaxed way. But you will need to focus and plan ahead. Here are some tips to get you started on losing your baby weight.

Nursing Snacks

Middle-of-the-night munchies during nursing are very real. I’ve heard of new moms finishing a whole pizza while nursing their hungry baby. Keep water next to your bed, or wherever you are nursing, at all times. Also keep a small cooler nearby and keep it stocked with things like grapes, seeds, and hardboiled eggs. Reaching for these foods during your starving time will keep your monstrous appetite at bay. This will also help you get the nutrients you need instead of filling up with empty carbs.

Walk


Walking every day with your baby is one of the best ways to lose weight. Not only can pushing a stroller be challenging, but walking also helps relieve stress. You will find yourself standing taller as your abs become stronger. 

Strength Training



I know it’s a shocker to see this paragraph in this article. (That was supposed to be a joke, by the way.) Anyone who has ever read anything I’ve written or seen any of the videos I’ve created knows I'm a huge advocate for strength. Once you are cleared by your doctor to start exercising, embarking on a strength program is an absolute must. 
Not only will strength training help you lose baby weight, but it will also help you become a strong mom. Being a mom is hard enough. If you are physically weak, it will only make motherhood that much more challenging. Having the strength to take care of your baby while he or she grows is a must. Between transporting the huge jogging strollers, lugging the car seats around, and wearing your baby as a backpack or frontpack, I don't know how moms survive without injury if they are not strength training for this continuous athletic event! Motherhood is like a 24/7 interval training obstacle course that presents both physical and mental challenges.
Getting started on a strength program can feel daunting and overwhelming, but you don’t have to start big. Begin with just a few exercises in a balanced way. Many of my pregnant moms use the Baby Bells videos I created for fit pregnant moms. Many are able to resume to these workouts at four weeks postpartum. 
For those of you who are learning about this type of training for the first time, here is what I recommend: focusing on just four exercises, in addition to the ones I discussed above, such as squats, deadlifts, push-ups and rows would be great place to begin.
Here’s a sample program to add to the “Ab Activation Exercises” exercises provided above. You can utilize these patterns after you are cleared by your care provider to begin strength training. Approach these sessions as practice and do them every other day. If your body begins to feel very strong you can move up to two day in a row with one day of rest. 

Week 1
2 Sets
Deadlifts 8 repsPush-ups 5 repsBody Weight Squats 8 reps Kettlebells Rows or Suspension Training Rows 8reps
Week 2
3 Sets
Deadlifts 10 repsPush- ups 5 repsGoblet Squats 5 repsRows 8 reps
Week 3
4 sets
Deadlifts (heavier than week before) 6-8 repsPush-ups 5 repsGoblet Squats 5 repsRows 8 reps

Once you feel stronger and confident with these exercises, I would suggest any of the popular more beginner DVDs I’ve released such as The Kettlebell Body and Ultimate Body Sculpt and Conditioning with Kettlebells . These DVDs and videos have both new and seasoned moms raving about getting stronger and looking and feeling better than even before childbirth. This was my experience as well with these type of programs. You will be amazed with the great effects of strength training. 
Eat Real Food


I’m not going to lie. This could very well be the most challenging part of losing the baby weight. Eating real food sounds so simple, doesn’t it? 
The truth is, there’s no magical program or one way to eat. I personally like to take a very balanced approach with the new moms I work with. Since they are dealing with a combination of sleep deprivation and adjusting to a new schedule, approaching nutrition in a realistic way is the most sustainable way to go. 
To make this as simple and easy as possible, I’m going to list a sample day of eating.
Meal 1:
2 Eggs Handful of spinach or arugula Corn tortilla
Meal 2: 
Grass Fed Whey Protein (FIT 365) shake with unsweetened almond milk, half of a banana, and 1 tsp of peanut or organic almond butterOROrganic sprouted grain toast with organic peanut butter on top
Meal 3: 
Chicken salad made with mustard, Vital Salt, avocado, celery
Meal 4: 
Large green SaladSmall amount of lean chicken, fish, or steakRoasted potatoes or corn tortilla
Meal 5:  
If still hungry - banana and 1 scoop of peanut butter




Stress Reducing Activities


Finding time to relax as a new mom may be difficult. However, with your baby sleeping most of the time in the beginning, surely you can find fifteen to twenty minutes once a day to dedicate to stress reduction. Taking the time to do it will pay off in how you feel overall.
Here are the best ways to reduce any tension or stress to allow you to be a calmer new mom.
Listening to Soulscapes music in a quiet room with your eyes closed. Taking a warm shower (or bath once you’re cleared by your doctor).Writing in your journal.
So, there you have it. An action plan on how to lose the weight after having your baby. You will not only lose the weight with this approach, but you will discover muscles you never knew you had. Don’t be surprised if you end up stronger and in better shape than you did before your pregnancy. It’s not uncommon, in fact it’s very common with the ladies that stumble upon my efficient programs or the moms I get to work with personally. 

The New Be SLAM 2 - The Hottest New 12 Week Fitness Program

"Hi Lauren, 

I had to write and tell you that last night I did my first ever, over hand pull up!! Just like the pistol, it's not something I trained for, practiced, or attempted more than maybe once a year. I credit it entirely to your programming, particularly BeSLAM. I was 2/3 of the way through it for the 3rd time when SLAM 2 came out. Although, recently I've been able to consistently get 2-3, dead hand chin ups, I've never been able to get a pull up. I feel so incredibly badass!! Haha!! 

Thank you, thank you, thank you!!!!!!! 
XOXOX"

~Eileen 



 Be SLAM 1 changed the game for you. It brought out strength that you didn’t think was possible!It's time to bring you the newest program that takes your training to the next level. By request I give you the most user friendly and in depth program I've ever released and this is for both men and women of all ages!TAKE $10 OFF FOR A LIMITED TIME WITH CODE: beslam2 Click here to get started
DETAILS OF WHAT YOU WILL RECEIVE WITH THIS NEW BE SLAM 2 PROGRAMThe 12 week program you will want to repeat many times over.10 Specially Designed training sessions that will make you strong, powerful, and lean.  Each workout chaptered and organized for easy access.Each workout includes a downloadable tracking sheet to take with you.Video directions included within each workout segment for easy to follow instructions.Video exercise glossary that shows you how to do the exercises within each program. NOTE: this program is not designed to teach you nor is a follow along workout video. These are videos to show you what the exercise is. Some include tutorials with voice and some are silent demonstrations.) If you're looking for follow along workouts you can purchase our hard copy DVD's hereStrength Focused Workouts (Practice Sessions)Metabolic Conditioning and Complex Focused Workouts (Practice Sessions)Discussion areas next to each workout to talk about the workout with other people doing this program. If you have Facebook you can ask Ask to join private Be SLAM™ Facebook group here once you have purchased your programTraining Sheets for progress trackingBe SLAM Certificate upon completionIt is not required to have completed the first Be SLAM  to go through the Be SLAM 2. (although suggested)TAKE $10 OFF FOR A LIMITED TIME WITH CODE: beslam2 Click here to get started 
 
Visit our main streaming page hereVisit our main website to purchase hard copy DVD's here. Visit our main website store to purchase distant coaching and nutrition counseling here

See reviews below from the first Be SLAM -12 week program:
Review by ReginaQuality Value Price This program is a godsend for a busy mom! I have alwasy struggled with sticking to a workout schedule for several reasons. The 2 main reasons were lack of knowledge and time. Lauren has an amazing way of teaching proper technique and form. With SLAM I have been able to knock out a full workout in less than 40 minutes. The online group has provided amazing inspiration and support. After just a few short weeks I have noticed significant changes in my muscle tone and over all fitness. I highly recomment this program as well as any other works by Lauren to anyone looking to get in the best shape of their life.

~ Regina  (Posted on 9/5/2013)Review by DeanneQuality Value Price I finished the Be SLAM program a week ago and have muscle definition I have not been able to obtain after years of running and strength training with free weights. This plan will add muscles and people will ask you how you got such great arms! You may not lose weight if you're in the 'last 10 to go' category like me, and being on the far side of 40 adds to the challenge, but you will tighten up and be strong-like a mother! The guys in my gym always stop to watch and are impressed to see me swinging 45# or doing renegade rows on 35# bells! This plan is flexible so if you know you can't train on find weekend, of need to skip a day, you just rearrange. I just made sure to stay in order and stacked training days, skipping mobility days instead or subbing in cardio. I was able to maintain my swimming 3x a week while on this program, you get the workout without the burnout. The day I started, I was nursing an out of whack SI joint, it's slowly gotten better as I've gotten stronger and paying more attention to the mobility sessions. Today, I sm nearly pain free. The Be SLAM group on Facebook is a terrific way to stay encouraged and be accountable, a very important part of staying on track, in my opinion, is to have a support group. Especially when working out at home, alone...with chores, kids and the couch calling! These workouts can be done in 30mins with a pair of bells in whatever weight you have and the best part is- you don't need shoes! It's 12weeks- you can do it too! I'm getting ready to do the last month again...join us!

Deanne  (Posted on 7/27/2013)Review by BlytheQuality Value Price I am in week 7 of Be SLAM. Over the last 6 weeks I have learned to LOVE sessions that I hated before (i.e. Snatch and Squat Press) because now I can actually do them. And I cannot BELIEVE how good I feel! I am in my early 40s and have had a "bum right knee" since I was in my 20s (broke it when I was 16 and injured it again 10 years later). It doesn't even hurt anymore....like at ALL! Also, bending over used to be a chore because I'd have to get back up again (I dreaded it). I cannot believe how effortlessly I move now in everything - up stairs, down stairs, getting down on the ground to look for something under the bed and getting back up again, cleaning the house...you name it! I can actually feel my muscles deep down, wrap around with support and make nearly any movement so easy. And the most basic exercises (the Swing, for instance) are new again, because I'm beginning to feel how everything is intended to work and what "perfect form" is really all about. I just did the Strength 1 workout and actually went back UP the ladder, because I was not ready to quit! Working with Kettlebells with your instruction, Lauren, has been so inspiring and helpful you'll never know. I'm not in this to get a bikini body - I'm in this to have the strength and stamina to enjoy life! Thank you SO much!  
Blythe - Florida  (Posted on 7/17/2013)Review by ChristineQuality Value Price I’ll begin by saying I’m 64 years old and I only mention that because I would like to encourage other older people to get into strength training, in particular kettlebell training. I’d never done any real kettlebell training before doing BeSlam, although I owned a set of light bells and had read up on, and practised, technique from reputable DVDs, YouTube videos, articles and books. I bought Lauren’s first DVD and I remember contacting her by email and she very kindly sent me a practise schedule based on the DVD. I did use this from time to time but, for various reasons, I just couldn’t seem to motivate myself to train regularly. I think I was trying to incorporate too many other things into my training and just got myself confused.

So I bumbled along with my training, doing this and that with random workouts and, of course, getting nowhere. Then, last summer I was helping to look after my granddaughter, who has cerebral palsy, after she had had a major operation and it made me realise how physically weak I really was. I struggled when helping to lift her and hurt my back in the process. Come September, I had a terrible bout of shingles on my head. By the end of the year I still wasn’t completely over this and felt mentally and physically shattered. Even into the New Year and beyond, I felt very tired and low, couldn't motivate myself to train and was as weak as a kitten. I just wanted to feel my healthy self again and to get strong so that I could be there again for the family, if needed. Then, in March, Lauren's email dropped into my inbox. I knew from the very first workout that this would be something I could do - those early days in the programme build you up gently! Then I joined the Facebook group and just became totally hooked!

BeSlam has been an incredible journey and I've achieved things I never thought possible. I started off with just 4kg, 6kg and 8kg bells although I mainly used the 4kg and 6kg at first. Completed the programme about a week ago. Just a quick précis of the changes: I used to struggle to press 4kg – at the end of the programme I was easily pressing 8kg and sometimes 10kg. I can now do full push ups (only a few but one thing you’ll learn on the programme is that training is always a work in progress). I bought the 10kg about half way through. Today I have taken delivery of another 10kg and a 12kg, with a 16kg on the way tomorrow. Have deadlifted the 10kg and 12kg together and done swings with the 12kg. Looking forward to swinging that 16kg. I have started to rediscover my waistline – lost 1.5 inches from this and my hips. Arms are looking better than they have for years.  

The support from the Facebook page is incredible. It doesn’t matter who you are, what age you are or what weight you start out with – no-one judges, just encourages. I have never completed a home programme before and I can’t believe I was actually looking forward to getting up in the morning to do the workouts. The programming is superb and, as I said earlier, builds you up gradually. It gets tougher as the weeks go on but you will find yourself ready for, and enjoying, the challenge and feeling so good about yourself as you take the challenges on and start to reach your goals. If you’re new to kettlebells or maybe feel intimidated by them – don’t be. My advice would be to pay careful attention to form and practice with light bells until your confidence builds (and it will).

Thank you so much to Lauren and all my new BeSlam friends!

Christine Hand  (Posted on 7/11/2013)Review by HusnaQuality Value Price What is Be SLAM? It's not just a 12-week strength building and metabolic conditioning program. It's a community, and that is a huge value, especially if you have trouble sticking to a program. I hope the community continues to grow to support the newer members. 

So here's how Be SLAM works: There are 5 strength workouts, 5 conditioning workouts, and a page full of mobility drills. Then there is a detailed schedule for 12 weeks telling you what workout(s) to do each day. That may not seem like a lot of variety, but they are all challenging and when done according to the schedule, I felt like every day built upon the last and I didn't get bored or wish there were more workouts to the program. It seems as though these short and concise workouts were written with a lot of serious thought and consideration. As the students, we can just take them for granted, but there is method to the magic, for sure.

I am a relentless skeptic, but like most everyone here, we adore and trust any product put out by Lauren Brooks. It's true: if Lauren pooped and put it up for sale we'd all flock to buy it and give it the highest praise. But when I review something I want to be objective, and I try to find something wrong with it just to make an honest and balanced review. But, I put my trust in this program, followed it as closely as possible, and I've scoured through searching for a fault. All I say is Be SLAM didn't disappoint. Not one bit.

-H.Lapidus (www.primalbelle.com)  (Posted on 7/11/2013)Review by Jane MillerQuality Value Price I was first introduced to Lauren's workouts when I decided to purchase her Volume 1 DVD. SInce then I have purchased Volume 2, Lightening, her book and her BeSLAM program. All have added variety to my workouts, but as others have mentioned, the BeSLAM program is something very special.

The progression is safe and effective and I found that boredom was never a factor. I think that the incredible forum Lauren created on facebook was a stroke of genius. Being able to connect with other like minded women on the program, and share tips and encouragement is truly inspirational. I know that i feel part of something greater than myself, and although i finished the program, as others have, we are still in the group and we still get to connect and encourage each other.

Although the program ends at the 12 weeks, it's really not over! I plan on going through it again with heavier bells than i used the first time. When i started the program i couldn't press a 16kg bell over head, and now its my standard weight. i couldn't snatch more than my 12kg and now i snatch my 16 and i do all my swings with my 24kg. I feel strong and empowered, and the compliments on my lifted bum don't hurt either!

I will close by saying that not only is BeSLAM a terrific program, but Lauren is truly exceptional. She is helpful and goes out of her way to answer any questions you may have. When i have needed specific direction she has always gotten back to me. It is easy to see that she is sincerely interested in helping us all achieve our best. I can't wait to see what she comes up with next because whatever it is - I am in! Thanks for everything Lauren!!

Jane Miller  (Posted on 7/11/2013)Review by Martha MillerQuality Value Price Thank you Lauren Brooks, for creating such a wonderful program in Be SLAM! I am not usually one to follow programs, but I decided to give this one a try after using Lauren's DVDs for over a year. The results are amazing - I love it! I am still in the middle of Be SLAM but my strength has increased immensely and I am using heavier kettlebells than I thought would be possible. One of the best parts is the small amount of time it takes - usually no more than 30 or 40 minutes per day - so there is no excuse not to do it. I have also received so much support and great training tips and advice from the ladies in the Be SLAM facebook group, so I don't feel like I'm just training on my own. That is definitely a big motivating factor! I have been involved in athletics and have worked out all my life, but I don't think I've ever been this strong and in this good shape - and I am in my fifties! I highly recommend Be SLAM since it will really take your training to the next level.

Martha Miller, Allentown, PA  (Posted on 7/10/2013)Review by Charmaine HanshawQuality Value Price Lauren Brooks' Be SLAM programme is not only a game changer, it is a life changer! I have never, ever stuck with a programme for 30 days much less 3 whole months so that was the first surprise in store for me. Who knew I was a sticker and not a quitter?! The second surprise was that I enjoyed every second of the programme. Lauren DEFINITELY knows how to make a training programme. The workouts all progressed to a logical conclusion which, although it may not have been visible at first, you all of a sudden get an "ah-ha" moment where it all makes sense and even if you don't get the "ah-ha", just do it anyway! 

Be SLAM is meant to be done with the heaviest bells you can move for 5 or 6 reps with good form but Lauren, ever thoughtful of her client's circumstances, included a modification for people that didn't have very heavy bells or couldn't rush out and immediately purchase them. The heaviest bell I own is 12kg and I did the whole 12 weeks with it (plus some of lighter bells paired up for double kettlebell work - yes you can use unevenly matched kettlebells, another trick I learned from doing Be SLAM!) and I couldn't be more thrilled with the results that I have seen. I fully intend to do another round of Be SLAM either at the end of this year or the beginning of next and I can't wait to go at it with heavier bells - I can't imagine what my results will be then!

It was a total stroke of genius when Lauren decided to create the closed Facebook group. To be honest, I'm not sure what part of Be SLAM I liked best, the training or the group! So many, many inspiring and encouraging women to talk with. The group very quickly became the highlight of my day and even though I'm nearly a week and a half out of completing the whole 12 weeks I still visit the Be SLAM group daily.

My results have been both physical and mental. On the physical side, I've lost weight, become stronger and definitely tightened up. Also I have a bad back condition and I have found that, whilst it isn't cured, it certainly feels better than it did before Be SLAM. On the mental side, I've learned to trust the process, mental toughness and a far more positive outlook.

The stars and planets were all aligned when Lauren had her idea for Be SLAM. I cannot think of a single negative (apart from the fact that it has to end!). I've said many times on the Be SLAM group that Lauren put some sort of good mojo down on this whole enterprise and I will forever say it. I am totally amazed in the perfection that is Be SLAM. Nothing is missing, I haven't done any extra cardio or stretching other than what has been written in the schedule and I am in the best shape of my life!

Thank you Lauren Brooks!

Charmaine - UK  (Posted on 7/2/2013)Review by Susy ValenciaQuality Value Price I loved this so much, I'm actually sad it's almost over. I think i'm going to repeat it from week 9-12 again. I have become so much stronger, leaner, and more conscious about my body (i.e what to do and what not to do to prevent injury) The changes have been amazing, and I have surprised myself with how strong I have become! It also has made me a LOT more conscious about what to eat, what to avoid.

The community of BeSlammers was outstanding, and so motivating and encouraging towards one another. That was a good idea, to have a group like that. I've made some FB friends through, and have learned so much more about the world of kettlebells too. 

I personally would like to thank you for changing my life. I used to run, but stopped because it hurt my joints too much. I even went to therapy for bad knees. Then I did only Aerial Yoga for a year almost, which was great for toning, but it just wasn't enough! I felt I needed more. one day a week in yoga..not enough working out in my book! As a side note, the physical therapist told me, I need to get my butt and quads stronger, so my body wouldn't overcompensate for the bad knee....then came my search for bootie workouts.

I first started playing around with KBs in January, as a way to grow and lift my bootie! I personally thought it was kinda flat. I did the BodyRock 30 day challenge (my first time doing any kind of 30 day challenge and i fell in love with Hiit workouts), so in b/t I would add your bootie workout from your blog, and MyoMy's bootie workout too. After I finished that 30 day challenge, I kept on BodyRocking a bit, and i wasn't doing KBs as much. I just didn't know what else to do I guess. Once you posted your BeSlam, I knew i would love it, and i did!

I haven't really done any cardio since I started your program, but I just don't need it. That's what has amazed me about KBs. What's not to love? I have found what works for me, and I have to thank you and Marianne Kane for that :-) and I do have a bootie now! hahah!

I look forward to meeting you Lauren! You have been an inspiration. Thank you!

Susy Valencia  (Posted on 6/28/2013)Review by Jill SingerQuality Value Price This project will get you strong if you are willing to follow the 12 week plan Lauren has provided. It will get you strong and leave you with enough energy to play with your kids, train for your 10k, and pull all the weeds in the backyard the same day as completing your workout - which, if you've ever had a "leg day" it usually left you sitting on the sofa with jello legs. I felt it was well rounded and hit all the parts. Weeks 5 - 8 are no joke (fewer rest days) and you need to push through. My body responded well and I saw the final results with weeks 9 - 12 with her thoughtful strength and conditioning combinations - and still finished the workouts in under 40 minutes. Many thanks to Lauren for giving us a well-planned and safe program for progressing in strength! Another fabulous job by On The Edge Fitness!  
Jill Singer - Boise, Idaho  (Posted on 6/28/2013)
"I have been following and learning from Lauren and her DVDs for over 4 years now. The summer of last year I was actually fortunate enough to meet her whilst holidaying in the states. Once home in England I contacted Lauren again to see if she could advise on a training program that would help me break through the plateau I had reached with my kettlebells and that would fit in around a full time job. After discussing what the best way forward would be, Lauren kindly asked if I would test her Be Slam Program as she thought it would suit my lifestyle, schedule and goals perfectly . Of course I accepted willingly! A little history about myself, I suffered with CFS for the most part of my teen years, with several of them bed bound. I made a slow and incremental recovery initially using a graded aerobic exercise program but whilst this helped get things back on track, it was only a beginning. After being introduced to kettlebells (and eventually being convinced to give them a go by my husband!) I started at just using a 4kg kettlebell following along to Lauren's DVD 's. I have come along way since incorporating kettlebells into my life. Due to my low mobility throughout my illness I still struggle with coordinating my strength, core and upper body strength and I also have some issues with my knees. This was something I discussed with Lauren, she suggested a few changes to my technique and to keep on with the substantial weight while squatting etc., something which I had always avoided. This advice has pushed me forward and by utilising the Be Slam Program I can now squat and single leg deadlift with a 20kg with no pain.I have enjoyed this program immensely and the results I have seen are fantastic. I have gone from swinging a 12kg kettlebell to swinging a rather impressive 32kg happily! My whole body is stronger and more defined, particularly my arms and core. 6 weeks into the program I had completed several full push ups , something I have always struggled with immensely. I was swinging the 28kg by the tenth week. By the 12th week the 32kg was an easy swing and deadlift and I have mastered the Turkish Get Up with a 20kg! I feel incredible. I've experienced absolutely amazing results and surpassed every goal I envisaged!. The program has enabled me to move forward and focus on my strength gains whilst also taking my fitness levels to where I think they should be. The daily workouts were short enough to fit into my day and also challenging when I wanted them to be. This program was perfect for me whilst working full time and managing my energy levels. I feel so much stronger now and happy to know I can swing the same weight bell as my husband! A great workout program with fantastic results! All that is required is effort and determination! Thank you Lauren"Kimberley Whitworth 
Wilmslow, UK

How To Deal With Criticism

Developing Thicker Skin
Have you ever felt the sting from criticism? Ouch! When you receive criticism naturally you'll first experience some negative emotions. If you're going to put yourself out there you have to expect feedback of all kinds. There is only one way around this without making it break you, toughen up!
I'm not saying toughen up to be so hard that you completely ignore the feedback you receive. This would be comparable to ignoring your body if you were to suddenly come down with a high fever. When your body develops a fever, it's telling you something important about what's currently happening. In general, you want to be open to warning signs, but at the same time, you want to create a good filtering system. A system to weed out the junk mail but not the important stuff. 
If you think you never make mistakes and only deserve praise, you are living in a dream world and may suffer from narcissistic personality disorder. On the other hand, creating self-awareness allows you to accept feedback and put it to use. Recognizing that you need feedback and even seek it is a great way to get to the next level of your endeavors. The greatest leaders ask for feedback and continue to be malleable as they grow.
Unfortunately, criticism is an unavoidable part of being alive. Ask any successful leader that has done something meritorious, I guarantee they're all familiar with criticism. 
Mindset
It's easy to view criticism as a bash on your character. You should never take feedback personally, otherwise you will become paralyzed and stop dead in your tracks of life. The best thing you can do is detach your personal self from the feedback you receive and use it as a gift. Use it as information to help you improve.
Evaluate
Regardless of how proud you are of not caring what other people think, it's still important to be open minded while embracing valuable data. Once you begin to accept that there is a ton of feedback, it's time to figure out what is useful and what is junk. For example I was reading my reviews from my pregnancy DVD I created 7 years ago. Most of the reviews were fabulous and people loved the workout. I got one review out of 50 that didn't like the fact that I was showing my pregnant belly. I also read a couple reviews saying I was teaching with a lower energy personality than I did with my other other DVDs. I could easily get upset over reading this.
Sift
Being able to compartmentalize and separate the valuable feedback from other feedback can take practice. The example, I used is an easier one for me. One person out of 50 didn't like that I didn't cover my belly. This one will be going in the junk pile. The few comments that discussed the lower energy personality will be filed away for a future video of mine and be dually noted. I will take the energy levels up as best as I can. Of course, I was pregnant and we filmed the video inside a very hot building and we couldn't put the fans on due to the sound. Therefore, I probably was very tired and extremely uncomfortable. Needless to say, I'm not going to cry myself to sleep over this one. I'm going to use this data and improve my future offerings. 

Developing Confidence
Rather than reacting emotionally and letting some criticism get to you, use this as a way to fix the issue. Don't let this destroy your confidence. The last thing you want to do is tell yourself you're not good at something. If you love what you do, then keep on striving to be better. Continue to hold your head up high.
One way to develop confidence is to continue to grow your knowledge base. We are designed to be around other humans to collaborate and learn. If you always work alone, try and get out to interact with other like minded individuals. Exchanging ideas in a group situation will help you grow and fill your cup up. 
Be You

Once you become more self aware, you will be able to develop a better mental system for sifting through the crap and accept the gold nuggets of info. It's true, you will never be able to please everyone, but that's something that you should come to terms with. Knowing that you are open to doing your best and being a lifelong student will get you on the right path. At the end of the day, staying humble while being your best self will give you the most satisfaction. While it takes practice to compartmentalize and sift through comments, you will develop a thicker skin over time. Don't let the bastards grind you down. Be you because there is no one else like you!

Turkish Get Up - Modified for Sensitive Knees

Modified Turkish Get Ups became my best friend in 2010 when I tore my ACL during a Krav Maga test. Naturally I was completely distraught when this happened. Luckily during a CK-FMS certification, I was shown by Jeff O'Connor, former Master RKC, how to work around this injury. I brought this back to California after that weekend excited to show my students and colleagues this modification. Many people loved it and began using it with their students too! My clients with very tender and sensitive knees were finally able to do the Get Up pain free. I usually do this style Get Up with lighter bells. Hope this helps you as much as it has helped me and my students over the years! 
Clip taken directly from The Kettlebell Revelation video