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!
I'm late to July but early to August.
Hi Reader,
Happy JULY/AUG !
I am super behind on the July newsletter, so I figured I would just combine the July + Aug newsletter this time around because why not?!
I hope you are all having a relaxing and rejuvenating summer, and if you're lucky, getting some travel + adventure in your life. I am NOT, lol, but I'm watching all the travels on IG and secretly planning my next trip.
Aside from wishing I was traveling somewhere, we have spent the last month or so moving from CLE to Pittsburgh, acclimating to our new city, starting new jobs, establishing routines and schedules, and trying to find the best patios in Pittsburgh.
In this newsletter I'm sharing a couple opportunities to train with me as we close out summer (I'm not crying, you're crying), and move into fall.
I am also sharing my favorite exercises for HIP and UPPER BACK mobility. These are a game changer if you sit or stand all day for work, or simply need a way to prep for your workouts.
As always, thank you for reading along!
If you have questions, comments, or concerns in your training or wellness, send an email to empowerfitandwell@gmail.com and I will get to those questions in the next newsletter!
Club Kettlebell - 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 know exactly what to do at the gym or at home to get strong, conditioned & more athletic week-to-week.
In Club Kettlebell you will get stronger, more athletic, and feel better moving in your day-to-day life. No more planning your own workouts, no more random group fitness classes.
Our new programming begins in one week from today! As the weeks progress you can expect to build muscle, maintain strength, increase endurance and cardio, and get faster.
Train on purpose with weekly workouts that are easy to following, include coaching via video demos, and come with a built-in community.
Try Club KB risk-free for 7 days before committing. Join our final month of SUMMER CONDITIONING for 15% off with the code AUGBELLS. This discount code is only available through the end of the month. Get in with it while you can!
*after one month you will be charged $55/monthly until canceled.
Build Bell Basics
Build Bell Basics is back! BBB is my Beginner's KB Course where you will train with me for 8 weeks to learn essential kettlebell skills and exercises.
Want to learn how to use a kettlebell?
Want to actually practice and apply what you learn within a program?
Month 1 begins with the foundations: the swing, squat, clean, press, and Turkish get up.
Month 2 progresses you into more advanced KB-specific movements, like the snatch, swing + clean variations, jerk, and more.
Build Bell Basics is a hybrid course where you will meet with me 1x every week to learn skills, drills, and exercises. The rest of the week you will get three days of programming to work through to practice and improve these skills + build muscle and strength.
All in all you get eight live small-group training sessions focusing on KB-specific movements, 8 weeks of online, on-demand programming for you to complete at home or the gym, and weekly homework where you will get coaching + feedback on specific movements.
BBB will begin the week of September 17th. Join the waitlist HERE to get first dibs on an early bird discount code + all the info on the course. More info soon.
Train with me 1-on-1!
Now that we are finally getting settled into our new city I am opening two spots for new virtual clients.
One-on-one training is best for those who are looking to learn how to train, move, or a new skill, who have specific training goals (e.g. running a race, doing a pull up, training to enhance tennis performance), and/or wanting to rehab + strengthen after an injury. It is best for those who want individualized attenion.
If this sounds like something you need, fill out the form below! If you are simply looking for a program to follow, I recommend checking out Club Kettlebell :)
Available times are limited, but I have varied availability for Tuesday, Wednesday, and Friday afternoons/evenings. If you are interested, fill out this form, and we can discuss timing, logistics, and more in your complimentary goal setting meeting.
Tight hips? Try these ⬇️
- Dynamic 90/90's are great for hitting the inside + outside of your hips. Alternate sides, and try to keep 90 degrees through your ankles, knees, and hips as you move from side to side.
- If you've trained with me before you know I love a good prying goblet squat. The goal is to literally pry the knees open using the elbows. You will get a super deep hip stretch here. Make sure to stay lifted slightly to maintain some tension through the hips. You should get some upper back action as well!
Tight upper back? Try these ⬇️
- The queen of all mobility, the arm bar. I am definitely predictable. Again, if you've trained or are training with me odds are you do arm bars weekly, if not daily. Spoiler alert, I do this literally every time I workout. You can't overdue it! Below is a thorough explanation of the arm bar, how to get into it and out of it, and how to stay in it with intention.
- Thoracic spine rotations are essential for feel less pain and tightness in the upper back. We sit in the same position ALL day. We must rotate to maintain mobility. This one is super simple, start in a table position. Check out the video for coaching.
HOW TO: work through all of the movements above anywhere from :30s-:90s. Take 1-3 sets per day, or spread some movement throughout your day. Within a week or 2 you will notice yourself having better posture, more energy, increased alertness, and less pain + tightness.
If you tried any of these movements, shoot me an email at empowerfitandwell@gmail.com, I would love to hear your experience!
Follow me at @amandahoffmanfitness for more tips + tricks on all things mobility, strength, and KBs.
FREE GUIDES:
Last newsletter I released my free guide, Resistance Training 101. This is everything you need to know to simply get started training and trust that you are doing the right things to find success and consistency from the start. Missed it? CLICK HERE FOR YOUR FREE GUIDE.
Six Steps to Kettlebell Swings
This one is for those of you who want to learn and/or feel more confident in your kettlebell skills. The swing is the foundation of all other KB skills, learn this and the others will come more naturally. Even if you're not lo
oking to learn other skills, learn the swing. The KB swing can add power and speed to your strength training routine, so if you're currently lifting but not training speed, this one is for you. CLICK HERE FOR YOUR FREE GUIDE.
Deals on Deals - I got you!
Need shoes? Super excited to share I am a new affiliate with Flux Footwear. Flux Footwear shoes are sustainably created and designed to move with your foot, not against them. I have tried other "barefoot shoe" brands and these are by far my favorite. I have been wearing the adapt trainer for about 6 months now, and just got the runners to try! If you know me you know I preach barefoot training when possible. When it's not possible or you prefer a shoe, these are it. Use the code AMANDA47176 at checkout for $15 off every order. Let me know what you think when you try them! Check out Flux Footwear to find a shoe for 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 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 vanilla or peanut butter whey protein, creatine, and liver capsules. I take all three daily, usually blended in my coffee or mixed in plain Greek yogurt. And they actually taste GOOD. If you are trying to get more protein in your diet try out Promix and get 15% off your order with my code AMANDAH.
As always, email me at empowerfitandwell@gmail.com for questions, inquiries, and anything else you may need my help with. Thank you for your continued support! Happy training and stay well.
- Amanda
Empower Fitness & Wellness LLC
Email: empowerfitandwell@gmail.com
IG: @amandahoffman_strengthcoach
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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