Things You Need for Each Kettlebell Training Session

Important Things You Need for Each Kettlebell Training Session


As a kettlebell trainer, it is important for you to make each and every session meaningful, interesting, inclusive and worthy for your clients. It can become difficult at times especially when you are doing the same thing every day.

However, there are certain things you can definitely incorporate into your sessions that will make your clients more involved and take things more seriously. Most of these small but important aspects are taught as part of your kettlebell certifications courses and you should definitely make them a part of your daily training sessions. Check out Functional Fitness Courses offer online certifications at and get started on your certifications!

Be Organized

A trainer who is organized is always held in high esteem. Remember, clients are paying good money for their time and they wouldn’t want to wait while you arrange the number of kettlebells you require, plan out your workouts; arrange the workout area and so on. If you are providing the equipments and workout mats then be sure that everything is in place before clients arrive.

And that means making necessary changes each time for different groups of clients, keeping in mind their exclusive needs, their fitness goals and keeping a tab on every client’s progression and regression.

Be Professional

Having a professional attitude is a great way of convincing clients that you deserve the session rates you charge. Never be late if you are training clients at home or at their workplace. Do not skip sessions under any pretext or if you must, then do inform your clients in advance and compensate later for the missed session. Nothing is more frustrating for a client than waiting for a trainer who does not turn up. Clients learn from you and if you are shoddy in your approach, they too will lack the will required to reach their fitness goals.

Stay Focussed

You have learnt all about kettlebell training during your kettlebell certifications courses to help clients attain a better lifestyle. So stay focused just on that during your sessions. Avoid idle chitchat or personal talks with clients. Switch off your mobile and shut out the outside world. Once you are with your clients, all that matters is how much value you are handing out, how much improvement you are making in their fitness level and how well you are teaching them to do their workouts correctly and perfectly.

Have the Right Attitude

This is another important aspect that is emphasized on during your kettlebell certifications courses. Having the right attitude is what differentiates professionals from amateurs. Wear the right attire which means proper workout clothes and shoes. Don’t turn up for your training session wearing just whatever you feel like. This makes you look shoddy and clients may not take you seriously. Maintain a neat and well-groomed look just as if you are attending your office. Have a determined look and a no-nonsense attitude so that clients take you seriously.

Be Involved

Don’t just sit and watch over your group going through their daily grind. Get up and get involved. Roam around and keep an eye on each and every client. Offer tips, help them perfect their form and keep the motivation high. Both CEC and CPD accredited online kettlebell courses by Functional Fitness Courses.

3 Dirty Celebrity Trainer Secrets

Are  Hollywood trainers really all they’re hyped up to be or are actors and actresses using some sort of secret to keep their lean and ripped bods.

Well I’m here today to expose to you the top 3 secrets of Hollywood celebrity trainers.

1) Fake Tans

Everyone knows how good a tanned body can look, and this is why you will never find a single shirtless Hollywood star with a farmers tan. If your body is not tanned then you are not maximizing the potential of your muscularity. Even those cheesy fake tans can help increase the definition of your muscles

Fake Tan
Fake Tan makes you look more toned and slimmer

2) The pump

Everyone knows the pump – that super tight feeling when you’re about to hit failure in weights, when the blood starts rushing to your muscles and everything just feels so tight and hard. It’s a great feeling but it can also make you seem much more lean and muscular than you really are. The thing about the pump is that it tends to go away after 45-60 minutes, which is plenty of time to shoot a movie scene.

3) Steroids

Yes you guessed it, steroids are used in Hollywood whether you like it or not. They can help stars achieve rock solid bodies in a very short period of time. What are some examples? I would say guys like Mark Whaleberg, Dwayne Johnson, and Chris Hemsworth have all used some sort of drug to build muscle quickly.

A Guide to Yoga for Beginners

If you are one to diversify a workout programme or likely to desire a well-rounded fitness routine, yoga becomes key for flexibility training and some benefits provided by cardio and strength training.

There are different styles of yoga. In brief they are: Ashtanga or power yoga: intense and fast-paced yoga poses; Bikram or hot yoga carried out in approximate 35-40 Celsius environments; Hatha yoga that comprises basic poses, usually slow moving; Iyengar yoga wherein poses are held for longer and Vinyasa yoga that focuses on more aggressive poses and stretches.

If you are unsure about which form to follow, look up for reference material or join a fitness programme that focuses on pranyama(breathing techniques), asanas (postures) and dhyana (flexibility).

While there are multitude of physiological, psychological and biochemical benefits of yoga, the age-old stretches also bring about improvement in compassion, patience, mindful eating, strength, confidence, relationships and concentration.

As a yoga enthusiast, while you are likely to be carried away by the array of yoga pants and clothing in the local department store, to go easy on your wallet, start by wearing loose fitting clothing. If you are wearing shorts, ensure that it is only elastic and has not buttons. While a yoga mat is advised, it is not mandatory. Find yourself a surface that is solid and not slippery. If your routines become habitual, consider investing in a basic yoga mat.

Given below are a few poses you can start with.

Mountain Pose

One of the easiest and most basic poses. Stand firm with your feet together, knees unlocked and weight evenly distributed between the soles. Relaxing your shoulders, inhale and raise your arms straight up, overhead. Reaching to the sky keep your palms facing each other. An energising pose for the morning, it contributes towards postural awareness.

Downward Facing Dog

Begin by positioning yourself on all fours. Gradually bring your arms forward and your legs backwards. Ensure that your palms and soles are pressed to the surface and your body taking the shape of an inverted V. Hold the position for a while, return to all fours and repeat the pose. While this asana makes the spine stronger, it also increases the blood flow to the brain.

Tree Pose

Begin by standing firm with your feet together as in mountain pose. Maintaining acute eye contact on an object ahead of you, shift weight to one leg and bring the sole of the other foot and place it on the thigh of the former. Finding your balance, raise your hands to the sky, palms facing each other and elbows straight. Hold the position for a while and then switch sides.

Child’s Pose

A simple pose as the title suggests, begin by sitting comfortably on your heels. Pulling in your stomach, stretch out your arms and move forward until the forehead is in contact with the surface. Increase the intensity of the pose by bringing your chin closer to your knees and extending your arms as far as possible.

Happy Baby Pose

Lie on your back with your arms and legs stretched forward. Raise your legs and bring your knees as close as you can to your chest and then raise your arms and touch toes.

Side-Reclining Leg Lift

Lie on your side, ensure that your body is straight. Placing one bent arm under the neck for support, raise you other hand and the parallel leg. Making sure that knees are not bent, reach out and touch your toes while holding down the pose. Hold the pose for a few seconds and switch sides.

Wide-Legged Forward Bend

Stand tall with a distance of three feet apart. Next, raising your arms to the sky, slightly tilt backwards and lean forward until you touch the surface. If you cannot place both palms on the ground at the beginning, ensuring that your knees are not bent, lean forward and touch the surface to whatever your capacity may permit. Repeat the pose a few times. Once the pose is mastered, lean forward and try to touch the surface with your head. Your body should then take the shape of an inverted V.

Cobra Pose

Begin by laying on your stomach. Next, keeping your arms firmly rooted to the ground, raise yourself. Ensure that your lower torso is not lifted. Taking a deep breath, lift your neck upwards and breathe through your nose.

Abstain from Alcohol and Soda for Healthy Weight Loss

Abstain from Alcohol and Soda for Healthy Weight Loss

Losing weight, takes more than food control. It doesn’t cross most minds but, alcohol and soda contain plenty of calories that are likely to hamper the weight loss process.

If a comparison is drawn between high-calorie foods and alcohol & soda, the beverages would emerge as the unhealthiest. When you are eating even the unhealthiest of foods, there’s a limit to the quantity you can consume. Moreover, you can become aware of this over a period and may be able to reduce consumption of fatty foods.

However, in the case of alcohol and soda, perhaps due to their effect on weight and metabolism being underrated, this compensation is not realised or therefore, not made.


While most people speak of the negative side effects and long-term health effects of alcohol, many seem to overlook its impact on the weight and metabolism.

To begin with, alcohol comprises empty calories. In other words, alcoholic beverages consist of many calories that contain zero nutritional value. The body cannot store this, which means that the energy has to be used and metabolised immediately.

Because alcohol is immediately absorbed to the bloodstream, vital nutrients such as carbohydrates and required-fat are not digested the correct way. If losing weight is your primary goal, then it is pivotal that the glass of Bacardi be placed back on the counter. The same principle applies even for your occasional cocktail. Ever wondered how your mojito acquired that luminous shade of blue? It all comes down to the common enemy of gym-lovers: sugar.

In the long run, continuous consumption of alcohol results in disruptions to the natural flow of digestion and conversion of nutrients into energy.

Side Effects of Alcohol

Alcohol primarily affects the liver. Alcoholism results in cirrhosis of the liver caused by malnutrition and the liver’s inability to absorb and activate vital nutrients.

As a result of the dysfunction of the body’s metabolism, vital nutrients are shunned and the maintenance of blood sugar levels is obstructed. Alcohol is capable of impairing the body’s natural ability to produce glucose or sugar (in the blood). Prolonged consumption of alcohol could result in diabetics.

Interestingly, consumption of alcohol can affect one’s sleep patterns. A drink or two could bring about sleepiness, but not an ideal sleep that covers all four stages of the sleep cycle. This results in a higher consumption of calories in order to compensate for the lack of energy.


For some, soda is a common day equivalent to water. However, the constituents of nutrients in both are starkly different. Soda contains sugar – the Reference Daily Intake nearly 100 percent more; phosphoric acid and caffeine, which results in insomnia high BP and irregular heartbeat. However, water does not contain any of these ingredients and hence, is a healthier option.

Side Effects of Soda

As a result of its many harmful effects based on the content of sugar, soda could also be considered a substitute of sugar.

On a sleepy, hectic day, a sugar rush is usually considered good. However, soda comes with a surplus of sugar, which is very unhealthy. Research identifies twenty to forty-five minutes as sufficient time for sugar to convert to insulin that in turn converts to fat, that finally results in an increased dopamine production stimulating the brain’s pleasure centres. Studies go on to show this final phase to be the equivalent of a heroin dosage.

Soda also causes the decay of teeth. An acid used as a preservative in the beverage dissolves the enamel in the teeth. The impact doesn’t stop there. The decay acts as an opening to many more infections and dental problems.

Excessive consumption of soda also results in bone loss. The phosphoric acid used in soda also absorbs calcium during excretion. On one hand, the loss of calcium results in osteoporosis and on the other, greater quantities of phosphorus results in kidney failure. Studies show that while kidney stones are more likely to impact obese Caucasian males, eighty percent of women contract osteoporosis.

Keeping Fit

While it is unlikely that one could completely undergo the cessation of alcohol and soda, it is advised that intakes be regulated. For some, this practice would result in the end of consumption, whereas for others it would slower the process of side effects caused by the beverages.

Finally, in the context of alcohol, diluted drinks are recommended. This ensures that the quantity of alcohol consumed is much less.

How to Assess Your Current Fitness Levels?

Most of us pride ourselves on having a healthy and strong body which requires no exercise or we consider regular exercise as waste of time and avoid it completely. However, the reality is that majority of people are unfit without knowing so and are susceptible to a number of diseases and disorders which can jeopardize their normal life anytime.

Whether you are overweight, underweight or just a little flabby, assessing your fitness level will bring out the truth about your physical condition and help you to understand whether any remedial steps need to be taken.

If you are already working out regularly, assessing your physical condition from time to time will indicate your progress or the lack of it. A few simple DIY procedures can help determine your fitness level.

Measure Your weight

Your body weight is an important indication of your fitness level. It is a good practice to take your weight periodically on a weighing scale and enter the value in a chart which you maintain and update on a regular basis.

The chart should also contain your height so that you can have an idea if your present weight is ideal when compared to your height.

Although several other physical factors like physical activities, your cholesterol level, age, gender or medical conditions play an important role in determining your ideal weight, this chart is a good indicator if you are overweight, underweight or weigh normally.Fitness

Measure your BMI

Another way of measuring your current fitness level would be to calculate your BMI scores. BMI or Body Mass Index is used to categorize people according to their weight and you can use a BMI calculator to see where you stand exactly.

Search online for a BMI calculator from a trusted site and enter your weight and height in the boxes earmarked for them to see your BMI value. However, adult BMI calculator is not applicable for children and teens for which you need to look up a separate calculator specifically for them, which takes into account their age and gender.

You can consider yourself fit if your BMI score is between 20 and 25. It is a healthy practice to check your BMI from time to time to assess your condition and stay within the normal range.

Go for a Walk

To assess your current fitness level, take a brisk walk for one mile and check the time it takes you to complete the distance. If you can cover the mile within ten minutes, you can consider yourself fit and healthy. However, if you are panting and take much longer to complete your walk, you need to work towards improving your fitness.

Calculate your Resting Heart Rate

Your Resting Heart Rate (RHR) is also a good indicator of your fitness. It is the rate at which the heart beats per minute when your body is at rest. Take your RHR reading immediately after waking up in the morning before performing any physical activity.

Locate the radial pulse on the wrist and count the beats for one minute (sixty seconds). Take the first beat as zero reading. A lower RHR value indicates a higher fitness level and an RHR of 60 or lower is considered good.

Measure your Waist-Hip Ratio (WHR)

Your waist-hip ratio will also indicate how fit your body is. This ratio determines the distribution of fat around your waist vis-a-vis the girth of your hip. For women, a WHR of 0.8 or less is good while for men, the ideal ratio should be 0.9 or less.

In order to evaluate your WHR, measure your hips at the buttocks (where your hip is widest) and then measure your waist at its narrowest point. Divide the waist measurement by the hip measurement in order to know your WHR ratio.

Assess your Flexibility

The flexibility of your body will also indicate how supple and strong you are. Sit on the floor with your legs outstretched in front and put a yardstick in front.

Put your heels at the fifteen inch mark and bend forward to try and touch your toes with your fingertips. See how far you can reach out comfortably.

Do some Vertical Leaps

Vertical leaps, whether done standing or in a squatting position, will indicate your body’s agility and the ability to respond quickly to situations. Stand against a wall, raise your hands and mark the spot where your fingertips touch the wall. You can also squat on the floor, stretch your hands overhead and similarly mark the spot on the wall where your fingertips touch against it.

Next, smear some chalk or ink on your fingertips and jump as high as you can (whether you are standing or squatting) and let your fingertips touch the wall again.

Measure the difference between the two marks to get an indication of your fitness level. A reading between 50cm and 60cm for men and 40cm and 50cm for women is cons