Your Training, Your Rules



This can often be a part of training that women avoid!!!!
I often hear that women don’t want to build up like men and end up looking like a bodybuilder! However, it would be very hard for a women to achieve such a shape without serious nutrition and training programme. We are just not built like men! Lifting the right kind of weight though will mean that you can manage weight issues and help boost your metabolism. As muscle tone is a great calorie burner.



Stressed out! Boxing maybe your thing!
This is becoming more and more popular with women who need to get all the day's stresses out. Its your chance to punch back at life and increase your fitness levels at the same time. You don’t need to be a pro fighter to enjoy the benefits you gain from a boxing style workout. Though just like the pros you will burn fat, build muscle and unwind after a hard days work.


You may think that kettlebells are just for men into weight-lifting, but they are becoming increasingly popular among women who want a full body workout in less time.  RussianKettlebells.com reports several benefits of using kettlebells and why they can replace most traditional exercise equipment.  The following are just some of the reported benefits:

Conditions your back.  The unique exercises done with a kettlebell condition your back from every possible angle - both statically and dynamically. They can compliment any yoga, gymnastic program, also developing back mobility and strength for golfers and other sports specific training.

Maximizes shoulder strength, flexibility, and health.  Rotator cuff injuries are basically unheard of for most Russian armed forces; they train and test their personnel with repetition one-arm snatches with a 24kg. kettlebell rather than pushups.

Develops wrist, grip, and forearm strength.  A thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing.

Helps develop the hip thrust.  Most athletic movements (e.g., jump, kick, punch) start from the hip when done properly. The kettlebell provides dynamic loading and sets up the hip muscles for a powerful contraction.  Because of this, it helps develop the hip thrust, which is considered to be the main power generator in all athletics.

Conditions the body for extreme deceleration.  Most sports require all kinds of sudden stops and direction changes.  If you have not conditioned yourself to handle these forces, you will perform sub-par and run a high risk of injury. Traditional strength training does not address this issue as the weight is either dropped or treated to a slow negative; however, the actions performed with a kettlebell allow for deceleration training. (example The Swing)

Kettlebells, when used correctly should melt away fat. The very nature of them means you work hard from the off-set. Increasingly I am seeing more and more women working with the bells and i think it is down to the feeling of power and strength quickly gained.

kettlebells did start out as a cast iron kettle. This kettle was filled with sand, or what ever else was at hand, and then used as a strength training tool in Scotland over 2000 years ago. Many believe that this tool was also incorporated into games testing strength, similar to those used in the highland games today. Over time the kettles due to their sharp edges and spout were replaced by other similar looking weights, cannon balls were probably used and thus evolved and developed into the training tool that we see today.