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Dragon Door – Episode #52 – Summit of Strength

Where Lifestyle Meets Hardstyle

“Stay tight and don’t get tired” Thanks Andrea DuCane for the great fit tip

A HUGE thanks and congrats to a well-deserving Dustin Rippetoe for Commrade of the Week (and Kenzie Rippetoe too!!)
Summit of Strength 2011 was another smashing succes. On the heels of passing my RKC II, Summit of Strength was the perfect dessert!

Become a Fan of Summit of Strength on Facebook NOW and miss out in 2012!

Be Well & Be Strong,

August 25, 2011 at 8:11 am Leave a comment

Press Release: Tennessee Kettlebell Wraps Up Summer Challenge 2011

Putting its own spin on the popular fitness challenge, Tennessee Kettlebell hosted their first ever Body Transformation Challenge starting on June 20th

Hosted by TENNESSEE KETTLEBELL, the SUMMER CHALLENGE 2011 gave our clients and challenge participants a competitive atmosphere to get healthy for the summer.

The SUMMER CHALLENGE 2011 began on June 20th and concluded on July 16th. We opened up the challenge to non-members for a nominal fee to participate for a duration of 5 weeks. In the challenge we incorporated challenging workouts and guided participants to develop positive nutrition habits.

“Developing a habit takes about 21 days, and during the length of the challenge we hoped to impact the way our participants think about not only exercising but their food choices as well to make positive changes in their lifestyle, long-term.” says Kristen McBryde of Tennessee Kettlebell

“The Summer Challenge at TNKB was motivating, effective and most importantly, fun! Kristen and Matt have a lovely way of pushing you beyond what you feel are your limits, resulting in increased confidence and motivation. The key learning for me during the challenge was the importance of nutrition, which TNKB is highly focused on” stated Nan Belote of Nashville, TN.

Geoff Skene, the onsite massage therapist of GS Massage participated in the challenge states “It really is simple, just buy foods that are compliant and eat from your own fridge” Geoff lost a total of 7 inches during the challenge.

By paying to enter the challenge the participants received 2-4 group exercise classes a week, take home or travel workout routines and 5 daily nutrition habits to follow. Teams were formed to help keep our participants accountable to achieving their goals. “By providing our knowledge of program design and a team to provide accountability, we saw this as a winning combination.” says Kristen McBryde. They tracked their nutrition compliance and workouts on a weekly basis. Measurements were taken at week 1, week 3 and week 5. Our total challenge measurement change from week 1 to week 5 was a total of 67 inches among 24 participants. That’s over 2 inches per person!

Tennessee Kettlebell will follow up the Summer Challenge 2011 with our first ever Body Balance Transformation this fall.

Tennessee Kettlebell is a fitness studio located in Brentwood, TN whose mission is to help their clients move better, feel better and look better with the improvement of mobility, stability and strength. Tennessee Kettlebell provides group classes and personal training using the kettlebell as a tool to improve movement quality for their clients. The facility is the largest indoor and outdoor Kettlebell training location in Middle Tennessee. The instructors are certified from the RKC, the leading certification for kettlebell instruction in the United States. They also hold CK-FMS certifications as Functional Movement Specialists. Their specialty is providing the leading program design, accountability and support systems proven to help any client reach any goal.

August 2, 2011 at 1:49 pm Leave a comment

My Journey to RKC II – Part 2

Day 1 RKC Level II is over and I am ready for a good night rest. The day consisted of our strength test, for me this was 1 bodyweight pull up and 16kg Military Press. I PASSED THE PULL UP, this was my big hurdle today. After our strength tests, we did a review of all level one skills. This was an awesome and energetic presentation from Doug Nepadol. It all comes back to the notion that a basic kettlebell workshop will focus on swings and get ups, an intermediate workshop may focus on cleans, snatches and a few other drills, and an advanced workshop will focus on SWINGS and GET UPS. This just goes to show the depth to be explored in the foundational movements of the RKC system. SWINGS and GET UPS!

My favorite part was the hanging leg raise and the pull progression presented by Pavel. It really does not get any better than this. I spent most of this time mentally soaking up the progressions and thinking about how much more practice there still is for me to do. I am excited to take all of this back with me. My new goal after today is to take my new found ability to perform a pull up to a an work on performing a BETTER Pull Up.

Still lots of work to do!

Must sign off new. Please look for a new update tomorrow.
Be Strong and Be Well!

July 9, 2011 at 7:27 am Leave a comment

Fireworks at Tennessee Kettlebell

Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.

We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.

At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.

At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.

Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.

Untitled from Tennessee Kettlebell on Vimeo.

July 3, 2011 at 2:34 pm 1 comment

What TN Kettlebell has Done for Me – A Testimonial

What TN Kettlebell has done for me – A Testimonal by Marion I.
Below is a testimonial from one of our first clients 2 1/2 years ago. Her name is Marion, enjoy her story below. This may sound familiar to some of you. Are you getting your desired results from your local gym? Do you want to “look good naked”? Do you pay a personal trainer to watch you exercsie on a machine for half or your time with them? Are you tired of thinking you have to “workout” for 2 hours a day? Do you have a life outside of the gym?

I, like many other women, want to look and feel good about myself. I want to be able to feel confident in my clothes and comfortable in my own skin. I’m getting much closer to feeling that way with the help of Tennessee Kettlebell. Since starting bootcamp a year ago, I have lost 20 pounds, had to buy a whole new wardrobe and like seeing a more lean and trim me in the mirror. Before Tennessee Kettlebell, I had a sporadic exercise routine. Actually, it really wasn’t a routine, but more of occasional trots around the block or a few sit-ups here and there which allowed me to say, “sure, I exercise”. It wasn’t anything that I was dedicated to that would have actually made a positive impact on my overall health and well-being. I knew I needed to do something, so I did what a lot of other people do – I joined a gym, I got my own workout equipment and at one point I had a personal trainer. Nothing really stuck for me. I would get bored easily and I felt like I had to workout all the time in order to get the results I wanted. Instead, I felt defeated, discouraged and still heavier than I wanted.

I decided to try the TNKB Challenge with Tennessee Kettlebell. I really had nothing to lose (except weight!) and thought it would be at least a challenge and something new. I was intimidated at first, but Matt and Kristen were so patient and I felt comfortable working with them. Their passion for other people’s health and well-being translates into their teaching style. I never felt judged and always felt like they were routing for me. Two weeks went by and although I enjoyed learning something new, I was still undecided. I thought I would get bored with it quickly so I was preparing for the newness to wear off. I even told Matt that I’d probably supplement his bootcamp with another class elsewhere just so I wouldn’t grow tired of it. Well, over 52 weeks have gone by and I’ve never made it to the other class. Instead, I’ve stuck with Tennessee Kettlebell and have loved every workout. None of the workouts have been the same – NONE! I know it’s hard to believe, but every workout has been different and an awesome challenge.

It’s honestly changed me. I now look at working out as a challenge rather than a chore. I know that I’m doing something good for myself and I feel great. Everyone in class is such an encouragement and regardless of your fitness level, no one feels left behind because you focus on your own routine. The best part about it all is the fact that you get your cardio and strength training in at the same time in about a 30 minute workout. It’s perfect for all women who have busy lives! From the executives to the moms – all can fit a 30 minute workout into their day at least 3 times a week. That’s just an hour and a half a week!

If you are tired of the same ole routine and not seeing any results, I encourage you to take the TNKB Challenge at Tennessee Kettlebell. You’ll amaze yourself at what your body can do and how great you’ll feel when you power through a workout. You’ll feel a sense of accomplishment knowing you did something good for yourself. I can’t say you won’t be sore the next day because you’ll actually get a good workout (not an excuse of a workout!), but just remember that the sore feeling is just weakness leaving the body. A strong, lean body looks great on any woman!

June 7, 2011 at 5:04 am Leave a comment

Dragon Door TV – “Heart”style in the month of Love

Check out this episode of Dragon Door TV with Amanda and Spenser

– See Paul Daniels and Mark Toomey do their thing at the LA Fitness Expo. Teaching the public about the importance of learning to use kettlebells the RKC way
– Congrats to the winner of the 4 Hour Body Challenge
– Kettlebell Couple Spotlight
– Deal of the Week

If you enjoyed this video, Like Dragon Door on Facebook and Follow them on Twitter so you can stay in the know.

Like Tennessee Kettlebell on Facebook and Follow us on Twitter too…


February 20, 2011 at 9:04 pm Leave a comment

Weekly Practice from the Hardstyle Diva

How can you progress to do a get up with a heavier size kettlebell?
I did this progression on myself to get back up to doing multiple get ups with a 24 kg kettlebell. I had not been practicing heavy get ups and realized I missed being able to just pick up a 24kg and feel 100% confident in the movement. I also tried this progression with our group training class recently and all of the students were able to perform a get up with a kettlebell they had not previously.

** If you are trying a new size kettlebell for the first time, be sure to have a partner to spot when you make your heavy bell attempt.

Choose a your normal size Kettlebell for a Get-up -then select one smaller and one lager. You should now have three kettlebells of varying sizes.
1) Begin using your smallest size bell and perform 3 get ups in a row per side.
2) Now switch to your medium bell and perform 2 get ups in a row per side
3) Lastly switch to your heaviest bell and perform 1 get up per side

I will stress again, if you are lifting your heavy bell for the first time, be sure you have someone to spot you on your attempt.

Perform the above progression 2 -3x. Not only will you find you may be able to lift a heavier bell, but you also got a nice 15-20 minute practice.

I would now follow this up with Swings – heavy of course. Set your timer for 10 – 15 minutes and again choose 3 bells. Using the protocol below, enjoy!
1) Light Bell – 20 swings – perform 3 rounds with 1 minute rest between rounds
2) Medium Bell – 15 swings – perform 3 rounds with 30 sec rest between rounds
3) Heavy Bell – 10 swings – perform 3 rounds with 15 sec rest between rounds

I also added the short video below by Dave Whitley, Master RKC (aka Irontamer), with some pointers on performing his “Furnace” workout.

Enjoy and let me know your feedback!

February 20, 2011 at 8:00 pm 4 comments

Nashville HKC – Sign up Now

How to master the essentials of kettlebell lifting—and dramatically boost your power and effectiveness as a personal trainer or coach Pavel and Dragon Door’s one-day, entry-level kettlebell instructor certification workshop.

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    Attend the HKC and leave with these major advantages:

-A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
-A solid knowledge of vital kettlebell training safety procedures
-A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
-A grasp of the key HardStyle skills and principles of strength
-The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
-The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
-The unique HKC template for designing an unlimited number of effective kettlebell workouts.


    And discover all this and more in the course of your HKC training:

-Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
-How to develop power through compensatory acceleration and overspeed eccentrics
-How to train hip extension for back and knee health and athletic performance
-How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
-How to recruit the lat as a “core muscle” to improve the spine safety and glute strength
-How to increase power with the biomechanical breathing match
-A safe, effective modality for developing different types of endurance
-Explosive training techniques for more effective fat-loss
-The deadlift: the most “functional” exercise of all
-The two-arm swing and corrective exercises
-The concept of rooting and two key drills for developing it
-The one-arm swing
-The hand-to-hand swing
-Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
-The two hundred year history of the get-up
-The get-up as an assessment tool
-The strength and health benefits of the get-up
-How to correctly perform the get-up and teach corrective drills
-How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
-The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
-How to employ and teach steering strength
-The concepts of leakage and linkage—and their importance for effective kettlebell lifting
-How to perform the goblet squat and corrective drills
-“Strength stretching” for the hips
-How to overcome gluteal amnesia
-How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
-How to modify the squat stance for a client with back problems
-An alternative squat exercise for overweight clients
-Why “sport specific training” is inappropriate for 99% of the coaches and athletes—and a powerful alternative


    Take home an information packed HKC instructor manual:

-What makes kettlebell training unique?
-What Russian research says about the benefits of kettlebell training?
-What is “Hardstyle”?
-Kettlebell safety 101: ten key items
-The Swing: its benefits, technique, teaching progression, and remedial drills
-The Get-Up: its benefits, technique, teaching progression, and remedial drills
-The Goblet Squat: its benefits, technique, teaching progression, and remedial drills


    HKC program design

-The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
-Ten program design tools for an unlimited variety of effective kettlebell workouts:
*Rep Ladders
*Weight Ladders
*Time Ladders
*Breathing Ladders
*Reverse Ladders
*Drop Sets
*Super Sets
*Timed Sets
*Active Recovery Exercises
As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.

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November 14, 2010 at 4:01 pm Leave a comment

Go Viral with this article

In-Your-Face Fitness: Ring the kettle bell. School’s back in

Just an FYI – no further comments from the Hardstyle Diva. Well only one, if you want to learn Kettlebells, find a Certified RKC Instructor in your area, don’t settle for anything less!

Here is the link to the article:,0,2339798.story?track=rss&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+latimes%2Ffeatures%2Fhealth+%28L.A.+Times+-+Health%29

October 10, 2010 at 1:50 pm Leave a comment

Recent study finds that cancer cells feed on Fructose

Recent study finds that cancer cells feed on fructose. How much fructose are you geting in your diet?

August 2, 2010 at 9:10 pm Leave a comment

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