My passion is to help people learn how to train efficiently & in less timer per week so that they can spend more time feeling strong & athletic in their lives. Sign up for my newsletter below + check out my guides to get started on your KB fitness journey!
April Newsletter - Thanks for Being Here!
Happy April!
Spring is here! I hope you've had a restful winter, and are looking forward to warmer weather and new opportunities in this new season.
In this month's newsletter I am sharing my most updated training offers, one of my favorite squat variations, and benefits of resistance training that have absolutely nothing to do with how you look. I am also sharing my brand new website! It is still a work in progress, but I am excited to finally have a landing page for all of my services.
This newsletter is short but super informative and I hope you learn something new today. As always, thanks for reading along!
If you have questions, comments, or concerns in your training or wellness, send an email to amandahudocktraining@gmail.com and I will get to those questions in the next newsletter!
1:1 Training Opportunities
My goal is to help you see yourself as a stronger and more powerful adult athlete, because yes, we can and should all move like and feel like athletes. I train you how to become stronger and move better so that you can do the things you love in life for longer.
I am currently only accepting new 1:1 virtual clients as of now while I make my move east to Pittsburgh! If you are in the Pittsburgh area and want to train in-person, please send me an email. All inquiries please fill out this form.
Open now for new members! Club Kettlebell is my training membership that gives you weekly workouts & monthly programming. I created The Club Kettlebell membership because I want to give you a consistent, affordable way to to know exactly what to do at the gym to get strong, conditioned & more athletic week-to-week.
CLICK HERE for more details and a sample week. First week is completely free to join, after that is $55/monthly.
Join us on Monday's at 6:45pm for class at Decent Shape in Lakewood. You can expect to become build muscle + strength, burn fat, feel juicy in your joints, have more energy throughout your week, and feel a lot more athletic as you move throughout your day to day activities..
Every month we focus on a KB SKILL to learn, practice, repeat, and improve within class. This spring we are focusing on perfecting the BASICS. Come swing, clean, squat, press, lunge, and snatch with us!
CLICK HERE to purchase a drop-in class. CLICK HERE to purchase a class package.
The Spanish Squat
What is it and why would you want to do it?
If you:
1. Have knee pain when you squat, or
2. Want to build muscle and strength in your quads (main muscle group in the front of your legs),
then the Spanish squat is something you may want to add into your programming.
The Spanish squat is a variation of a squat where you tie a resistance band onto something sturdy, and then loop the band around the back of your knees.
As you squat the support of the band allows you to shift your weight back. This means more of work is placed on the quads and less tension and intensity onto the tendons in the knee.
Overtime this will not only help your quads become stronger, but it will allow you knee to build up more tolerance under load and help to decrease pain. This is a great variation for beginners learning to squat as well!
Read more on the Spanish squat and its benefits in my IG post HERE
Learn how to best add it into your programming in my membership, Club Kettlebell. We'll be doing variations of the Spanish squat in this current training cycle to build up quad strength in the single leg.
Five Benefits of Resistance Training (that are not related to how you look):
First some context...
Did you know that after age 30 inactive adults lose 3% to 8% muscle mass per decade? In addition, inactivity decreases our metabolism and increases fat accumulation.
Over time, sedentary adults are more prone to developing diseases and injuries. Resistance training is preventative medicine. Here are five research-based reasons that you should begin a resistance training routine now.
1. Improve your heart health
Research supports that the effect of resistance training is comparable to aerobic training when it comes to reducing cardiac disease risk factors. When we strength train, we are reducing blood pressure, reducing body fat, and improving blood flow.
2. Improve your metabolism
Resistance training builds more lean muscle mass. Having more muscle mass will speed up our metabolism. A fast metabolism will burn more calories at rest, but also help us have more energy, better sleep, and better organ functions.
3. Reduce risk of injuries & disease as you age.
Muscle mass declines as we age, but research shows resistance training can prevent and reverse some of the debilitating effects that come with aging and muscle loss. Resistance training increases our lean muscle mass, and having more muscle mass is correlated to greater bone density, coordination, balance, mobility, and better physical health.
4. Train the brain
Research suggests that resistance training may prevent cognitive decline as we age and increase blood flow to the brain. Resistance training is related to improving cognitive abilities. This means resistance training can keep the brain sharp.
5. Enhance mental health
Evidence supports resistance training is associated with reduced symptoms of anxiety, depression, fatigue. When combined with cardio, resistance training has shown an increase in self-esteem and perception of self.
If you are reading this and do not have a resistance training program, I hope I have peaked your interest and you get the urge to start training.
Your training program doesn't have to be hard, fancy, or complicated. You can get a lot of benefit in just 20-40 minutes, twice a week, if you do it right.
If you need any help or guidance in learning or simply starting, send me an email + I would love to share more details on my offers with you.
Check out the sources+ read more: Current Sports Medicine Reports ; National Institute of Health
I am excited to share my my brand new website with you all! I have a lot of new offers, programs, + services coming this summer. Check it out HERE & stay in touch for updates!
Deals on Deals - I got you!
Need kettlebells? Check out Wlaminca Fitness, a small business based out of Miami FL. Their cast iron bells are smooth and high-quality. I am honored to be an affiliate athlete and a part of the Wlaminca Fitness team! I want to help grow this small business and share their products with you. With every purchase you make at Wlaminca Fitness you will receive 15% off AND a FREE training session with me with the code AMANDA.
Need nutrition? Cleveland's #1 provider for gluten-free and dairy-free meal prep, Unrefined Cleveland, is my absolute favorite meal prep service. I personally love Unrefined because they are a local, small business, their food is minimally processed and dairy-free, and they make my life less stressful on busy weekends when I know I won't be able to meal prep for the week. Their goal is to provide healthy meals to Clevelanders that will improve gut health, save time, and ensure consumption of real ingredients with the emphasis on lean proteins, fruits, and vegetables. Click here to order and use the code AmandaH40 to save 40% on your first order.
Need protein? Promix is my absolute favorite supplement brand and my go-to for protein. Their motto is "no artificial anything", and they not only practice what they preach but they make it delicious. I love the peanut butter whey protein, chocolate whey and glutamine recovery, and creatine. I take all three daily, usually blended in my coffee or mixed in plain Greek yogurt. And they actually taste GOOD. I have had many clients try the whey powder, vegan protein, and pre-workouts and come back to me with amazing reviews. If you are trying to get more protein in your diet try out Promix and get 15% off any order of $60 or more with my code AMANDA245. Best news? You can use this code on any and every order, not just for first timers!
As always, email me at amandahudocktraining@gmail.com for questions, inquiries, and anything else you may need my help with. Happy training!
Amanda
Amanda Hudock Training LLC
IG: @amandahudock_training
Email: amandahudocktraining@gmail.com
Hi! I'm Amanda.
My passion is to help people learn how to train efficiently & in less timer per week so that they can spend more time feeling strong & athletic in their lives. Sign up for my newsletter below + check out my guides to get started on your KB fitness journey!
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