The Three Most POWerful Gifts That You Can Give This Year

The Gift – A gift is the transfer of something without the expectation of payment.

Somewhere along the way, we lost the true meaning and measure of giving. Gift-giving has become big business in North America. There is social, emotional and financial pressure to ‘get the right gift’, for many retail businesses the holidays are considered ‘pay day‘ a broad generalization that we believe we need to spend our money to buy something for another person.

Here are 3 gifts that you can give that you won’t find in a store, catalog or online, that won’t cost you money or put you in debtors prison, and that will do more to enhance the lives of the recipient than anything found in a box store or a box. 

Kindness – Compassion – Love

Kindness – “Kindness is more than deeds. It is an attitude, an expression, a look, a touch. It is anything that lifts another person.” – PlatoPrint

1. Kindness makes us happier.

2. Kindness gives us healthier hearts.

3. Kindness slows aging.

4. Kindness makes for better relationships.

5. Kindness is contagious.

Compassion – Here is the Cambridge Dictionary definition of the word: “a strong feeling of sympathy and sadness for the suffering or bad luck of others and a wish to help them”.

1. Compassion makes you happy.

2. Compassion makes you wise.compassion

3. Compassion makes you attractive.

4. Compassion gives you time and money.

5. Compassion boosts your health.

6. Compassion uplifts and spreads.

7. Compassion is 100% natural.

Love – “Keep love in your heart. A life without it is like a sunless garden when the flowers are dead.” – Oscar Wildetkd-valentine

It’s what these holidays are all about. With love coming in all shapes and sizes, being together and sharing with your loved ones at this time of year is the most rewarding and POWerful thing that you can do for yourself and everyone else around you.

However, it’s not just about spreading the love over the holidays, love is for everyone, every moment of every day, 365 days of the year, so we need to nurture and grow this behavior and carry it into the new year and beyond.

In summary…

Give to yourself and of yourself this festive season by spreading and sharing these three POWerful gifts.

You are like a candle, for when you give your light to another person, they receive light also. Therefore it’s reciprocal, you give and receive at the same time, giving light to another and receiving joy within your soul. 

Happy Giving!

Master Bell

The 5 Most Common Kettlebell Swing Mistakes and How To Fix Them.

swing-3Here are the 5 most common swing mistakes and how to fix them…

  • You swing with a rounded back.

This is a problem because you can hurt your back, specifically your lower back.

There are two fixes here:

  1. Keep your chest up and look proud. Imagine that you have writing or a logo on the front of your tee and that there is someone standing in front of you, they should be able to read your tee as you swing.
  2. Also, imagine that there is a broomstick on your back from your head to your tailbone, your job is to maintain connectivity with the stick at all times, this will help maintain a neutral spine throughout the entire movement.

A neutral back will ensure that you maintain the maximum amount of efficiency and power generation throughout the movement while maintaining a safe, injury free posture.

  • You squat your swing.

At its core the swing is a lot like a deadlift or a broad jump, to generate power through the lower posterior chain (hamstrings, butt & lower back) the butt needs to go back not down.

Imagine creasing at the hips versus bending, this will ensure that the chain is ready for loading and blast off.

  • You use your arms too much.

The kettlebell swing is not an arm or shoulder exercise.

All the power to move the kettlebell comes from loading and unloading the lower posterior chain by creasing at the hips and thrusting the hips forward to float the bell up, the arms only guide and control the bell, they’re just along for the ride.

If you’re engaging the arms too much, you may need to go back and refocus more on the loading phase.

  • Your heals lift off the ground.

This might be fine if you’re jumping, but with the swing it’s important to maintain as much connectivity or rootedness to the ground as possible throughout the movement.

Here’s the fix…

To help generate as much loading and ballistic energy as possible, imagine that you are jumping through the heals, not the balls of your feet. This will help ensure that your heals are firmly planted throughout the movement at all times.

  • Your swing goes too high.

Swinging the kettlebell above your head tends to make you overarch and expose your back, which may unveil hidden inefficiencies in mobility and strength, throughout the shoulder and back area, thus leading to injury and pain.

Like the broad jump, we want to direct the force out, not up, if you want to go up, then consider the snatch (that’s in another article).

The swing is a back and forth movement only.

The goal is to project the force out, let the kettlebell float up to about chin level and then let gravity do its job and send it back down for the next rep.

Once everything is dialed in and the bell is in motion, it will stay in motion.

  • In conclusion.

The goal, like with any exercise is to increase both the efficiency and safety of the movement.

Having a rounded back or letting the heals come off the ground are never good things in about 99% of the exercises out there.

When swinging, always use a weight that lets you swing with control but is also heavy enough to practice that hip snap.

Happy Swing’n!

Coach Tim


Don’t Be A Jillian!

10 POWerful Conversation Starters to Teach your Kids.


Taking A Walk On The Wild Side


In the world of strength, power, and athleticism, coaches and athletes have a plethora of exercises, reps’ schemes, and methodologies to choose from.

Loaded kettlebell carries (fixation & rack) are among the best total body strength, core stabilization, and “Game-Changing” movements you can do to gain muscle, get stronger, move better and remain injury free, here’s why…

Why Do Loaded Kettlebell Carries?..

Loaded carries offer us a great deal of benefits, specifically to further develop stability, strength, muscle recruitment and activation, athleticism, and most of all injury prevention, to name a few.

Increase Muscle Mass…

Loaded carries can stress muscular hypertrophy and hormonal adaptations due to increased time spent under load, also know as Time Under Tension (TUT). Loaded carries allow us the opportunity to stress the entire body as a whole, while either carrying heavier loads briefly, or moderate loads for prolonged periods of time, both of which can induce structural loading and fire the musculature and stabilizers for growth.

Ignite the Central Nervous System…

The ability to train the central nervous system (CNS) while using loaded walks and carries can pay huge dividends when training maximal strength and power. By developing one’s capacity to not overshoot their nervous system when they may step under a heavy load, they will be more apt to fire and recruit more muscle fibers at once, increasing force output. The ability to train the CNS will not only increase strength and power at near maximal loads, but will also allow lifters to gain needed experience bracing, breathing, and developing tension under progressively heavier loads as they progress in their development.

Develop Stronger Stabilizers…

Core, hip, and spinal stability play a large role in movement efficiency, strength performance, and of course injury prevention. Loaded carries and walks help to develop thick core musculature, increased awareness and stabilization of the spine and supporting muscles and tissues, thus focusing more on open chained movements, just as we move about in everyday life.

Serious Grip, Back, and Core Strength…

Grip, back, and core strength can all be expected to blossom when you take heavy loads for a walk. Increasing grip and back strength will allow you to train harder, heavier, and more often, all recipes for maximal strength, power, and muscular growth.

Holding a weight overhead while walking may seem simple, but the instability it creates forces you to work hard to maintain an even posture, which seriously taxes the entire musculature and skeletal system.

So if your goal (and it should be) is to get strong, move better, look better, lift more and heavier, take a walk on the wild side.

You’ll be glad you did.

By: Coach Tim

10 POWerful Conversation Starters to Engage with your Kids…


10 POWerful Conversation Starters to Teach Your Kids…


10 POWerful Conversation Starters to Engage With Your Kids on … FOCUS