KettleBell Workouts

One of the great things about kettlebells is that you can seamlessly string together several different movements all in one workout. A lot of people refer to this as “kettlebell flows,” because that is exactly what it is. You flow from one movement to the next.

Because of this, these workouts or “flows” can quickly turn in to a sort of metcon (short for metabolic conditioning), where your heart rate is elevated and sustained for longer periods of time.


**As a caution, be sure you can comfortably and effectively perform each of the movements before beginning a workout. Seeking training by a qualified individual/trainer is strongly recommended.**


Perform 2-3 rounds of the following:

  • 10 double arm swings
  • 10 single arm swings (each arm)
  • 10 goblet squats
  • 10 clean and presses

You should be able to complete this in about 15 mins, depending on your rest.

If this was too much, reduce # of rounds.

If this was too easy, increase # of rounds and reduce rest to increase difficulty.


If you’re in great shape and looking for challenge, then give Keith Weber’s Extreme Kettlebell Cardio Workout a shot. You can find it Here!

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More information to come! Until then, let me know if you have questions or comments!



The Kettlebell

~ “what is that thing!?”
Me: “It’s basically a cannonball with a handle on it.”
~ ” … and what do you do with it?” 
Me: “You swing it around!”


Over the past three years, I have grown to be a huge proponent of Kettlebells. They are a particular implement that falls under the umbrella term of unconventional training modalities. Conventional training modalities include traditional resistance or weight lifting (i.e. olympic and power lifts), running, sprinting, cycling etc. Other unconventional implements include Steel Maces,  Battle Ropes, and sandbags.

The primary movement with the kettlebell is the swing, and in that alone, there are a lot of variations, all of which target several muscle groups throughout the entire movement. This was the main thing that drew me to them. Something about throwing and tossing around weight just seemed like the right thing to do.

Not knowing much about anything, I thought it a good idea to begin with a 16kg (35/36lb). In retrospect, I should have started with a lighter weight so I could 1) complete a full workout, and 2) learn all the movements faster and more effectively. As with most things that involve fitness, especially multipoint movements, quality of execution supersedes quantity of repetitions and sets.

If you are interested in Purchasing some, look no further than the Onnit Kettlebells! Here is what I use, but they have options for every person and fitness level.

Onnit Werewolf Legend Bell (62lbs) – Custom Sculpted, Perfectly Balanced Iron Kettlebell

As for some quick workouts, go on over to my page about Kettlebell Workouts!

For 10% off Onnit products click here!



How to Maintain a Healthy Body Weight

This response was for an online discussion board for an Intro to Kinesiology Class. We were to answer “What is your opinion on how to acquire/maintain a healthy body weight?” I was fired up for some reason and got a bit “ranty”. Consider this your disclaimer…
The ideal way to maintain a healthy body weight, is to have an active and healthy lifestyle. I believe your health is your wealth and if you want to live life to the fullest and be the best version of yourself, then you need to commit to YOU. And that starts with how you take care of yourself. If you want to feel the best, then you should eat the best foods you possibly can. This probably will require doing some research and not being afraid to question things people tell you like, ” if you eat this, you will live forever!” Well… maybe you will, but you probably wont. Either way find out for yourself. Look up some articles, preferably peer reviewed research papers so you understand the mechanisms behind what you are putting in your body. That way you know with certainty. Far too often we are lazy and just want things to be easy, hence the creation of fast-food establishments. But if we can muster the strength to put ourselves first, choosing our health, then you will have initiated a positive domino effect that will lead you to many great places, including but not limited to maintaining a healthy body weight as result of the healthy lifestyle you chose to create.

I mentioned nothing of physical activity, but honestly that can vary a lot depending on the diet and the lifestyle. Basically, we weren’t born to sit in a chair all day. We need to get out walk, hike, run, swim, play a sport, and if you absolutely have to watch tv for 4 hours then jump on a trampoline for 4 hours or do some squats. What I do know is that any weight related issue needs to start with nutrition and diet first before looking at the level of physical activity. A person may be carrying around an extra 30-50 lbs of water weight as a result of high food sensitivity from a “leaky gut (look it up),” causing systemic inflammation, so basically the body is always swollen (this is when you see people lose 50 lbs in a month, and your sitting there thinking they had surgery). Maybe all they need to do is cut out gluten, grains, and dairy? Maybe thats all any of us need to do?