Lauren Brooks's Blog, page 6

Messy Week and Give Away Time!

You guys, I know 2020 has been a rough year for everyone.  I had a bit of a messy week and I am trying to decide if I can blame it on 2020. If my messy week would have happened in a different year, would I have just rolled through it and moved on without a glitch? Let me tell you about my week and you decide. 

First my week started with the flooding of my neighbors yard.  Oh you might be thinking "Lauren, that's not YOUR problem, that is their problem." Well, unfortunately, the flooding of their backyard was due to a broken pipe in MY backyard. Have you ever had a backyard or pipe leak?  It's definitely a messy problem all around. We had to turn off all of the water, dig up my backyard to find the problem and well "wish" the neighbors a happy halloween 2020 by flooding their yard. So not only was my week literally going down the drain with my backyard water, but then I had to have unexpected wisdom tooth surgery due to an infection! I decided to go through the surgery alert and awake which was interesting in itself. It went as best as it can be, but it left me a gnarly chipmunk cheek! If you see me trying not to talk too much on our live workouts, it's because I'm trying not to reopen my wound and scare you all. 

 I guess at the end of the day (or week) is that we are all human and we all have bad days. I just combat my bad days or weeks with what makes me feel good. That is typically getting my exercise on, except of course when I needed to rest after my surgery. Rest is very important so don’t give it up, but if you’re having a bad week (or flooding your neighbors yard) remember you can get a little stress relief by doing one of my workouts online. 

Which brings me to a couple of announcements.  

For those of you who are members of Lauren's Playground, there will be a new program called Tabata Intensified in the Playground. In fact I'm dropping it in NOW!  This new program, 3 program options by the way, can be INTENSE.  Tabata is about pushing yourself hard for 20 seconds and then taking a 10 second rest before doing the next exercise.  It's a fat burning, body sculpting program you will love! In addition to Tabata Intensified, the  Workouts of the Week , are up every Sunday, for those members who like an organized delivery of workouts chosen for them from all over the Playground!  

Now, let's talk about the exciting GIVEAWAY! You all know that I love my morning cup of coffee and now I’ve added RYZE mushroom coffee to my morning. It’s been the perfect healthy pick-me-up after the week I had. RYZE mushroom coffee is 100% organic, natural, it tastes great and it has half the caffeine of regular coffee which works great for me.  (Quick video of me discussing it here)

Regular coffee can give me the jitters but RYZE coffee gives me the pep I need while supporting my immune system during this crazy year! It has also helped my digestive system. I hardly get bloated anymore. I make mine by adding a bit of oat milk creamer and it creates a smooth and delicious drink. Because I love it so much, RYZE has offered a free bag of coffee to a couple of my students both near and far.  All you have to do to win a bag of delicious RYZE mushroom keto coffee is to follow me on Instagram (here) or/and Facebook (here) and 1) leave a comment on the giveaway posts on what you're grateful for and tag a person that you would love to have coffee with! 

Happy Halloween to you all!

Stay safe out there! 

xoxo,

Lauren 

p.s. If you're eager to try a bag of RYZE Mushroom Coffee asap, take $6 off with my discount link here

Squat Analysis - Which Squat is Right For You?

 Hey y’all! A couple of weeks ago I shared a video representing two different styles of goblet squats and asked you all which you preferred. Well I have finally gotten around to my analysis and would love to share the video with you. You can watch it right here. 

So which squat do I prefer?  If you watch the video you'll see it's mostly Squat B!  Now there is nothing wrong with Squat A for some, and for those of you who chose it, keep on doing it that way if it feels good. But…I have been training bodies for 20 years and the majority of the body types I train end doing best with more of a squat B version. A lot of your preference depends on your body type and age.  Do you have a tall torso? Weak knees? Tight ankles? Prone to valgus collapse? Valgus collapse is when the knee caves in. Weak back? Let’s do a little analysis on the two.

Squat A, which I see in many people, leads more with the knees, pulls the butt down to a lower position, gravity tends takes over and this lack of loading not only cause one to hang off the knees and hip ligaments, many times discs in the lumber can get compressed. In the video I explain the risks associated with doing it that way. It can feel good and honestly, I used to do my squats this way when I was in my 20s. It can feel great when you are younger and injury free, but as we get older it could lead to some injury. If you prefer squat A, do you feel the stretch in your knees? If you have any back issues, it could put you at risk for injury. As we get older, the lumbar curve is very important when you're loaded.

So I chose B or let's say a happy medium in between the 2. Why? I’m looking for longevity. In squat B I am still leading with my knees, but I am pulling both down and back into the squat, not using any gravity. I do not feel any pull across my knees or hips, in fact I can feel it in my glutes, inner thighs, hamstrings, quads, and abs. This squat does not put any compression on my lumbar spine and the positioning and slower pacing on the way down, forces you to have the mobility and tension to pull and push.

In the video I even show you some differences with squat A and B with my shoes on.  Believe it or not, a squat can be safer with shoes on for some people, especially if you have ankle restrictions. Adding heels lifts while you're working on enhancing your ankle mobility, can help you get more depth in your squat which helps you recruit more muscles and takes the pressure of hip flexors and knees.

Now what if we combined them both?

Check out the video so you can see different ways to play with the two types of squats and merge them together.  In addition, you can see some analyzation of different people with different body types performing the squats.  

I hope you enjoyed analyzing these two types of squats with me.  Remember, always actively pull yourself down into the squat, don’t just drop.  Keep the tension throughout, stay tight and try not to lose your lumbar curve completely otherwise known as a butt wink at the bottom of your squat.

If you have any questions about squats, feel free to leave a comment or send me an email through my website. https://www.ontheedgefitness.com

If you like posts like this make sure you're subscribed to my newsletter or simply try one of our Featured Video Workouts of the month for free here with the promo code provided below. 

Just use coupon promo code: loyalsubscriber and you won't have to pay a dime. 

REMINDER - THIS SATURDAY OCTOBER 24TH! 

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FEATURED WORKOUTS OF THE MONTH!

Body Weight Workout from one of Lauren's Playground favorites "The Body Tune-Up"

and

Strength 1 from the Kettlebell Revelation

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LAUREN'S PLAYGROUND STRENGTH KICK OFF CHALLENGE IS NOW READY!

Spend 21 days hyper-focusing on 3 of the most important strength exercises your body can learn. Watch your body move better, connect more, with spending some extra time on these 3 Power Exercises!

Like superfoods the Deadlift, Push-up, and Get Ups are the Super Foods for your body!

I will have a progression and an option for all levels. Get ready to participate and noticeably feel and see the difference in just 3 weeks! 

Register and let's get going! 

MEMBERS SIGN IN HERE

Meghan's Journey From Mom Pancake Butt To Kettlebell Butt - aka KettleBooty or KettleButt

Featuring Meghan Branlund

"Training with Lauren has been life changing. After going through a divorce it helped me take my power back and learn my own strength"  aka Meghan Incorvaia

Meghan struggled with strength most of her life. I had the privilege of working with this amazing woman who also happens to be an incredibly gifted artist.

Meghan had recently went through a divorce with 2 young kids in tow. Meghan felt weak, suffered from back pain, lack of core connection, and wanted to make a big change!

She began kettlebell strength training and movement patterns right before her 36th birthday. Her main goal was to lift, enhance, and tone her butt. She wanted the "Beyonce Booty". :)

So in addition to helping Meghan find her outer strength, strength the crap out of her core, and lifting heavier than she ever thought possible, Meghan has also made the changes in her lovely Glutes as shown in the photo below. 

I look forward to seeing what's to come over the next few years. Changing our butt shape can be very challenging. It takes consistency, discipline, intelligent programming, knowing when to back off, knowing how to create the balance necessary, and patience. 

Meghan's abs are ten times stronger and connected now. Her power is insane and clearly her butt is pretty awesome! 

It's been so much fun to work with her. She's become such a ball of energy and has always been such a joy. The dynamic change has been such a rich experience.

If you haven't check out Meghan's photography work, she works with the females on the daily. Her photography eye and gift that she has. is sought out all over the country. I've had the pleasure of being photographed by her.

Check her out if you wanna see her magic at RisePhotoCo.com

If you want to join hundreds of other very happy students from all over the world, make sure to join Lauren's Playground before we close on Sunday Sept 28th! Other options as well here!

Get to your goals safely, quickly, in a fun and supportive environment.

50 Pull Ups on Kari's 49th Birthday

Kari Miller didn't achieve her first pull up until she was in her early 40's. In fact she was sick almost her entire 30's. In between having kids and being in bed from a sickness her doctors couldn't figure out, she was frail and weak. It wasn't until she figured out that her body didn't digest gluten well and it was the main cause of her severe illness. Causing her to miss important events and miss out on life. Once she could stand up straight again she began training with Lauren Brooks in person using Kettlebell fitness and various strength training protocols. This resulted in her achieving her first pull up at 42. Then by 43 was able to do 6 pull ups.

Kari has requested to celebrate her birthday in pull up reps. It's been an honor to see her commitment to showing up to live classes 3 times per week. Kari has never felt stronger and more confident in her whole life. She credits the programming and instruction with kettlebell strength training for helping her reach her dream goals. 

To get instruction and coaching with me from any where in the world visit my website here. Live coaching, Programs, DVD's, Downloads, and the online gym as well! On The Edge Fitness with Lauren Brooks

p.s. If you're near the Dallas area I am coming to you November 14th. We have a few spots left in our all level Kettlebell Fitness Workshop

Lauren's Playground Doors are now Open - Last time to join before 2021

Today is a day of many firsts! Not only is it the FIRST Day of FALL

Single Leg Deadlift with One Leg Clean and Press

Do your kettlebells feel too light for you? Are you looking for a bit more of a challenge with a full body strength and balanced workout session you can do with your light Kettlebell?  If so, check out this video below. 


Try these Single Leg Deadlift variations to a one arm/one leg clean to a one leg press as shown in this video.
Single Leg Deadlift to a One Leg Clean and Press (bell on inside of the leg) as shown in first part of video. 3-5 reps each side
Single Leg Deadlift to a One Leg Clean and Press (bell on outside of the leg) 3-5 reps each side. As shown in second half of video.
Try this for 3 sets and let me know how you do!
Even though the kettlebell may be light, move slowly, get deep into the movement and most of all enjoy!

7 Day KettleButt Challenge

Join our 7 Day KettleButt Challenge

For FREE! 

Starts September 14th!

Receive a video each day in your course portal. Just register for free here. If you've done our challenges or are a member, just sign in with the email and password you already  have. See you on the inside! 

Spend less than 20 minutes a day strengthening, activating, and tightening your butt muscles with this challenge. This will be a glute focused challenge with a  7 day commitment. Each day you will receive video instructions on what to work on right here via this link once you register for free above. 

If you're a playground member you will receive little bonuses at the end of each workout. Sign Up For Free today and save this link to access your challenge butt workout each day!

Join our FREE Lauren Brooks Fitness Challenge Facebook group here. 

Special Bonus for Lauren's Playground members!

Kettlebell Class Live and in the Raw with Lauren Brooks

Check out one of our famous Live Kettlebell classes. People from all over the world are invited to join via zoom as well as the local students that join in person.The results from joining Lauren's live strength and conditioning classes have been paramount for people all over the world. This has been especially important during Covid.

If you're interested in learning more about Lauren's live kettlebell classes and famous results driven workouts and programs visit these pages to learn more. Videos and Programs Live Classes Lauren's Playground (registration opens for a few days in the Fall Sept 2020) Kettlebell Fitness DVD's

Hip Openers for a Strong and Healthy Turkish Get Up

Are your hips tight? This may be one of your limiting factors to a solid and strong Get Up.
Try these two exercises as shown in the video below with a super light bell. This will help you open up your hips, ankles, inner thighs, all while creating a smooth overhead lockout. If you’re just starting out you can do this with a super light bell or no bell at all.


Before doing a full Get Up warm up with this for 2 full rounds. Kneeling Lunge Pumps 5 es Kneeling Lunge Windmills 5 es Let me know if your Get Up feels better after these 2 quick focus drills.