Lynchpin Strong

Intro to Hardstyle Kettlebell workshops coming soon! Saturday's in November, 1030am @primekelowna we'll be hosting workshops on the 6 primary lifts used in Hardstyle Kettlebell training. Nov 07 - Get Up... Nov 14 - Swing & Goblet Squat Nov 21 - Clean & Press Nov 29 - Snatch Nothing beats the kettlebell at building total body strength, power, endurance & all around fitness. There simply isn't a more efficient or effective way to train. This is the perfect chance to learn how to use the world's most powerful & versatile piece of training equipment. We'll go deep into the details for each of these lifts. These workshops are the perfect entry point for joining our small group training or just "tightening the bolts" or your technique. $150 for all 4 Or $45 Each Only 6 Spaces each week. *** each workshop will build on the last. Please inquire about prerequisites if choosing single workshops. DM or email [email protected] to reserve your spot. #hardstylekettlebell #sfg #kelownakettlebell #lynchpin #bestrongfirst #strengthhasagreaterpurpose #antifragile #minimalisttraining

Pressing again today. Training was this: 501G Day 02 ... 24kg x4,5 32kg x2,3 36kg 1,2,1,2,1 I did them all sitting except the second double on 36kg. One more reason I found to love these @greatlakesgirya bells. The thicker handle and different body size feels better against my wrist than the competition. #kettlebellcoach #sfg #kelownakettlebell #lynchpin

Direction change in training today. I have this sweet new 48kg Beast from @greatlakesgirya on the floor here and I've just gotta press it. I was close but then my wrist was really lit for a while and I had to back off. It feels pretty good again so it's time to get after it. I can tripple the 40kg so it feels like if the sun was shining just right I might get it. But I'm going to take my time and work the program, arrive in style and without wrecking anything. Once I get the... press that will give me 2/3 Beast Tamer lifts. I can do the pistol. I've done 36kg on the pull up so that one is 12kg off and will take some time. And patience is going to be key because the only potential hold back is aggravating old injuries. Otherwise, it's just about putting in the work. Training was this: Press 28kg x 5 32kg x 3 36kg x 1,2,1 ...yup. that's it. And then I went and climbed up Baldy. ~50mins to do both. No travel time. More isn't better. Better is better - Seth. #kelownakettlebell #sfg #lynchpin #beasttamerchallenge #minimalisttraining #youdontneedanhour

This was Wednesday 530pm class @primekelowna and the PR's where everywhere that night. @skorzi - 24kg Get Up & 20kg Press @retrogirl36 - 14kg Get Up & 18kg Press @apemsmith - 18kg Get Up & 14kg Press ... @tatum.bell - 22kg Get Up As coaches, it's incredible watching this group discover their strength potential. "Get Strong" in this context isn't usually what women come looking for. Weightloss is typically the number one driver and there's often a disconnect when we tell them that strength is the answer. But we don't mean that in some arbitrary way. We pursue strength that's purposeful & measureable. Once you feel the power and accomplishment of standing up with heavy weight over your head it becomes something you just have to have more of. The dots start to connect and you realize that you're not fragile, strength doesn't mean big, it's not reserved for the elite and that there's so much more to fitness than treadmills and scale weight. The whole game changes. So stoked for you all. Intro to Kettlebell starts again Tues Oct 6th 915am and Mon Oct 19th 530pm @primekelowna Only 3 spots available Oct 6th & 4 Oct 19th. DM or email [email protected] to reserve yours. We'd love to see you there. #kettlebellcoach #kelownakettlebell #sfg #strong(her) #strengthhasagreaterpurpose

We are so proud of this rock star. This is Anissa @retrogirl36 and yesterday was the 1st year anniversary of her training with us. A year ago she took a chance after meeting Kelly though another member, @yetimama and signed up for our Intro to Kettlebells Class. This was unlike anything she tried before. That big smile and how comfortable she is in the picture shows you just how much she's managed to accomplish in a year. Anissa is an RN at KGH so hers has been one chaotic ...and stressful world since March. When the gym had to shut down she continued training online from her living room (which she still does), often after all night shifts at the hospital. She started with 1-2 classes a week but now regularly makes 3 and the effort is paying off. Last night she hit 2 PR's pressing that 18kg bell and 14kg Get Up. A year ago she started with an 8kg and no weight. She's far stronger, moves better and her overall fitness level has improved greatly over the past year as she regularly makes Deep 6 Friday's which is one of the toughest classes of the week. It's amazing what happens when you just keep showing up. Super Strong Work, Anissa! #kelownakettlebell #sfg #primekelowna #lynchpin

The hardstyle kettlebell snatch is a precision blend of strength and speed. A beautiful conversion of strength and skill into power. No flailing. ... No drama. Just power. #snatch #sfg #kettlebellcoach #hardstylekettlebell

"To build a SuperWoman, slow movments and QUICK LIFTS are required." - S&S 1/200 Sec was barely fast enough to catch it. Who's training power today? ... #snatch #swing #ballistic #powertraining #sfg #kelownakettlebell #hardstylekettlebell

The offset load of the kettlebell creates an optimal position of the shoulder that can't be done with a dumbbell. Making a fist with the free hand increases the strength of the pressing arm. Sitting on the floor instead of a chair will make your core as strong as your press.... There’s no way to get help from the legs in this position. The press will be strict. So let's get some weight over head today. And get off the machines. You're better than that. #lynchpin #kelownakettlebell #sfg #zpress #strictpress #militarypress

Our number one purpose and priority is to help people become strong. This can be a disconnect when the most common reason, women in particular, seek our help is for fat loss. So why then? Strength is the foundation of every other fitness quality. Increased strength changes you more than anything else. A lot more.... Increased strength unlocks greater work capacity. Work capacity is the total amount of training you can expose your body to, recover from and adapt positively (change). The greater the exposure, the greater the training effect. People unfamiliar with hardstyle kettlebell often ask, what do you do for cardio? Well, we don’t do cardio, but we relentlessly build work capacity. Swipe left for an example. My friend and colleague @alexmayfieldkin sent me a screenshot of his heart monitor app after training with my 530pm group online last thursday. Have a look at his average heart rate and total calories for that session. He did this by moving a significant amount of weight. In the second part of the session we worked Every Minute on the Minute (EMOM) using the Clean, Press & OH Lunge. Reps where between 1-3. It's incredibly effective for building both strength and work capacity at the same time but there has to be meaningful weight behind it. It looked like this: A1 Clean x2 A2 Press x1 A3 Overhead Lunge x3 EMOM Alternating Sides x14 mins He would have pressed: 24kgx1 x7 reps/side. 24kgx7 = 168kg/370lbs pressed per arm in 14 mins. Cleans 2x & OH Lunges 3x that amount. Same 14min. If traditional cardio exercises were the secret to fat loss we should be seeing a lot more lean people, but we don't, because it isn't. People who train with us get way stronger and leaner. Our Intro to Hardstyle Kettlebell classes are running again in October. This class is designed to teach the 6 primary lifts needed to participate in our classes both @primekelowna and Online. We only have 6 spaces available. You can reserve yours by emailing [email protected] We hope you’ll join us. #lynchpin #sfg #hardstylekettlebell #oldschoolstrength #kelownakettlebell #fitover40 #antifragile #stronglookslikestrong

I walk up here almost everyday. I never run or try to beat my time. It's not the point. The morning I took this picture, I brought my real camera with me and spent an extra 20-30mins just shooting random stuff. I was in no rush. I have two main reasons for doing this and one is to calm my head down - somewhat meditative. Walking alone works incredibly well for me and it's something I started doing before I ever joined a gym. The other is that I believe healthy hearts need to ...run at lower BPM for longer durations, preferably on the almost daily. If I did try and run it that hill would wreck me. It would work against my main purposes that require it to be repeatable. If I'm destroyed, I can't repeat. This is more obvious looking at this hill than the weights but it applies just as much. How hard to try can be a tough thing for people to judge. It's usually too hard or not hard enough. An easy gauge is that it should feel purposeful but must be repeatable. Don't start up the hill by running it. Chase recovery not near death experiences. You won't build yourself up by beating yourself down. #lynchpin #lynchpinnutrition #pncoach #pn1 #pn2 #sfg #hardstylekettlebell #kelownakettlebell

The entire block moved up a weight class when these beauties showed up yesterday. @greatlakesgirya these bells are everything you promised. Worth every penny & second to get them. After months of stretching bells out between the gym and online we've got them both going STRONG! ... One more reason why we're the Okanagan's premier place for hardstyle kettlebell training. #hardstylekettlebell #kelownakettlebell #russiankettlebell #sfg #swing #snatch #press #squat #getup #clean #strong(her) #strong #lynchpin @ PRIME

I climb up here most days of the week. I'm not sure what the elevation is but it's high enough that the light is necessary to warn aircraft approaching YLW that it's there. I've even found @fikowski up here a couple of times. *** Intensity cannot make up for a lack of consistency. If you should have trained 12x in the month of July but have "taken the summer off" scheduling 2x/day sessions for 6 consecutive days won’t get you caught up. Too often time away from training is ...thought of like running up a credit card that can be quickly paid off if we just work some over time. The idea that 200 calories of beer can be directly traded for 200 calories of physical labour is a downward spiral. The variables are more complex than that and the math is less precise. It’s more like trading stocks and less like making change. If decision making is outcome based it would be impossible not to agree that this has failed to work. Athletes of all types use camps or times of preparation to be able to perform at peak levels. In short, they ramp up into hard training. Many people take the summer off, drink hard and then attempt the greatest come back in the history of workouts. I’m sure you can see the problem here. Time away from training is not a standstill. You don’t pick up where you left off. I don't know about you but I don’t have time to redo work I’ve already done, just to get back what I had. The older that you get and the longer you take off, the farther back you go and the more difficult it becomes. And if it doesn’t feel like it matters then there was nothing to lose. Success belongs to those who can keep momentum but it’s hard to keep moving when you’re exhausted. Overtraining and deconditioning are both great ways to kill momentum. Winning is working on the most number of days, not the most on one day. #lynchpinstrong #kelownakettlebell #sfg #pn #kelownapersonaltrainer #kettlebelltrainer #fitover40 #fitover50 #grit #antifragile

Our bodies are pretty in tune with how much energy we’re using relative to how much is available. If this gets too far out of balance it starts to make adjustments that work against our fat loss efforts. Prospective nutrition clients are often surprised to learn that we don’t provide detailed, restrictive meal plans when we begin working with them. (have a look at the pyramid to see where/if that happens) We know there’s no longevity or autonomy in that method, so it’s not ho...w we roll. Some insist and ultimately decide to go with someone else. Exercising for fat loss without nutritional changes isn't very effective to begin with and for women it’s even less so than for men. Many couples that begin exercising together have struggled with that one. Hormonal differences that affect appetite, energy intake and expenditure, make female bodies more reluctant to give up stored fat than males. When you add a calorie deficit to a sudden increase in expenditure things can get even worse. Too large of a deficit can cause hormonal changes that push appetite higher. Any short term program or challenge that aims to greatly increase exercise (energy expenditure) while drastically reducing calories is unlikely to work very well for females (I don’t suggest this for anyone, really) and will have zero longevity. Every Fall, people who have taken the summer off from the gym make an ambitious return hoping they can out run the overindulgences and quickly pay off the debt of the past few months. If you’ve taken some time off from training or are just starting out, get your training on track before you begin slashing calories. That doesn’t mean you shouldn’t clean things up but intermittent-keto-carb-cycling and 7 classes a week doesn’t work the way you hope it does. And a 30 Day Challenge should be just enough time to really screw things up. Being lean and healthy favours the most consistent, not the most extreme. Unless you’d like to feel the full wrath of your hunger hormones you’ll need a more modest approach. procoach.app/lynchpin #pncoach #lynchpinstrong #nutritioncoach #lynchpinnutrition #onlinenutritioncoach

I saw this post from a trainer/nutrition coach a while back: So you’ve hired a coach, you’ve been following the plan for months and you’re not seeing results? As a coach, we give you the plan, the tools, the knowledge for you to go out and reach your health & fitness goals. It’s up to you to follow the plan and adhere to it. ... It’s a reasonable guess here that the author is speaking of a client that isn’t having success and is reminding them that the problem lies not with the plan but with the clients lack of willpower, commitment level or general weakness of character. After all, they’ve been given the tools and knowledge. So what’s the problem? Have a look at the graph from @drjohnberardi in the picture. Not winning IG but still an important point. The problem The Plan seeks to solve, isn’t where people are struggling. I don’t know what to eat (I need a meal plan) didn’t even make the Top 10. So when the frustrated nutrition coach says, It’s up to you to follow the plan and adhere to it or put in the work they mean clients need to figure out the 10 challenges above where the "coach" came in on their own. Sorry, that’s not coaching. And frankly, the what to eat is the easy part. Anyone who can do basic arithmetic can learn to make meal plans. It’s not hard. The hard part is the how. And that brings me to a favorite PNism. Knowing That vs. Knowing How Knowing That - is information, facts about stuff, like fat having 9 calories per gram or that proteins are chains of amino acids. Knowing that is memorizing. Sometimes people feel if they just knew a little more that things would be easier and get consumed in the information hunt, collecting interesting facts but still unable to apply them. And endlessly researching the perfect plan can be it’s own way of hiding from actually doing anything. As interesting as nutrition can be (no, seriously, I mean that) the amount that a person needs to know to be lean and healthy is a lot less than commonly assumed. If you’re wanting to be a better driver, you don’t need to learn engineering. Knowing How - is having skills, like being able to play the guitar. Writing a song, changing an arrangement or a player having great feel. That’s knowing how. You don’t go from having never played to Jimmy Page just by being given the tablature. There’s going to be a LOT of steps and, this one is the least popular idea, TIME, in the middle. Nobody gets to skip the middle. And if you don’t know who Page is, your parents owe you an apology. Before signing up for a meal plan, have a look through the Top 10 Challenges and see if anything resonates with you. This is exactly what we help our clients solve with our online coaching program. The only perfect plan is the one you can do. And that’s what we help you figure out. We help with the hard part.

Solid training today with my 1pm online class in my home #couragecorner. It's 35C today plus it was the real hardcore's that showed up so we got after it and the sweat didn't stop until well after we where done. I used one kettlebell and trained in that small space in the picture. A skillfully used kettlebell can take your fitness as far as you want to go. Sure, there are some extraordinary circumstances where another piece of equipment may be necessary but for most people, m...ost of the time, hardstyle kettlebell training can't be matched. Nothing delivers more for less. More strength, more power, more endurance and more value in less time. And never underestimate the power of training in a group. If you're looking for accountability, inspiration or generally raise your level, small groups are one of the simplest ways to do that. @skorzi @mistercleary @justinaujlafieldt @sarahdraht (Missing @danidriesch, I know she wanted to be there) You guys fucking bring it. It's a pleasure and a privilege to train with you all. #kelownakettlebell #hardstylekettlebell #lynchpinstrong #sfg

#couragecorner we have two. Here's @strongfirst SFG Kelly Van Montfoort coaching in our one at home and our #couragecorner @primekelowna. #sfg #russiankettlebell #hardstylekettlebell... #kelownakettlebell See more

The kettlebell is the ultimate home training solution. Its compact size takes up very little space and can be used almost anywhere including outside. The kettlebell builds exceptional conditioning, endurance and replaces any need for running or a cardio machine. The unique shape of the kettlebell allows for a quick transfer between exercises making it the most versatile total body strength training tool available. Our online classes provide live coaching, maximum time effi...ciency, outstanding value and results that impress. Kettlebells are available for purchase for online classes. We are StrongFirst Certified Instructors - the world leaders in kettlebell training. Our small group classes are held both online and in person at Kelowna’s premier training facility, @primekelowna in Pandosy Village. #sfg #hardstylekettlebell #russiankettlebell #kelownakettlebell #kettlebellcoach

New Weapons. We own quite a few kettlebells, getting close to 50 now. I have powder coated, competition and now these beauties right here. These are e-coated kettlebells from @greatlakesgirya and they're outstanding. You know that feeling when you touch something like a fine instrument, a perfect knife or the steering wheel in an Audi and it's just better than everything else? That's what these feel like. Great job, Colin. #hardstylekettlebell... #greatlakesgirya #russiankettlebell #weaponsagainstweakness #sfg #kelownakettlebell See more

Sports psychology researcher and mental training consultant Terry Orlick identified two elements at the center of what he named The Wheel of Success. Commitment: I will do this. Involvement is non-negotiable. Even in the face of fears, setbacks and obstacles you persist. There is only the long haul. Belief: I can do this. ... The feeling that success is possible and what you've set out to do is meaningful. You trust the process, even when it seems dull or daunting. You act as if you're the person you want to be, until you become that person. Fitness is not an event. I've been out here a long time. I've never seen "maintenance." Every 30 day type fitness challenge is an attempt to distract from or ignore this truth. If you stop pushing forward it rolls backward. There's no part time. No quick fix. There the process, that's it. You can move forward or you can move backward but there's no standing still.

Took the 24kg out for a walk yesterday. No real plan, just carry it anyway I could for 30mins, putting it down as little as possible while avoiding being lactic or letting my grip fail. I did snatches and cleans, over head, suit case and front rack carries. The mass of your kettlebell roughly doubles when you take it outside I didn't let the feeling of difficulty exceed the feeling of purpose. I had put the bell down and shake my hands out a few times to do that. What's thi...s for? Strength. Conditioning. Grit. Time & training efficiency. It's been a very long time since I've trained in a regular gym, about 15 years. What people do there is so far removed from how we do things. Many people can't see themselves doing this workout but they can some how relate to running on a treadmill in a plexiglass box. When gyms became fitness centers, things took a bad turn. Say what you want about them but CrossFit can be thanked for waging war on the pablum served at big box fitness. Despite the stupid fucking pull up they reminded everyone of what a gym should look like and that it's not only okay to try hard, it's essential. For that we should be somewhat grateful. As the fitness centers are unable to reopen in any reasonable way now is the time to explore the other options. Visit the small gyms & personal training studios. Buy coaching, education, culture, community, inspiration. Don't just talk with the staff, speak with the members. If they say love it, ask what it is that they love. The answer won't be the awesome leg press. I think for a lot of people a combination of personal or small group training and a home gym is set up is a great option. @primekelowna @rep1_fitness_inc @eastvanbarbell @crossfitqb All of these gyms have different styles but none are in the business of renting equipment. Look them up. The business of equipment rental is dead. #hardstylekettlebell #fitnesscenterapocalypse #kelownakettlebell #lynchpinstrong #homegym #personaltrainingstudios #smallgymarmy #onlinetraining

If you’re trying to lose weight the idea goes like this. Calories Out > Calories In. If the quantity of calories used over a period of time is greater than what we consume, body fat does what it’s supposed to do, supplies the missing energy and we get leaner. Simple, right? All we need to do is figure out how many calories we burn in a day and then measure the calories in the food we eat and make sure it’s less than that. 500cals a day deficit is a popular amount. That’s be...cause if you multiply it by 7 it gives you a pleasing 3500cals or 1lbs per/week weight loss. But it doesn’t often turn out like that. We’re terrible at this math and that’s understandable. Our teachers didn't give us the whole story. The CICO formula is correct but if there’s something that's harder than precisely measuring how many calories you expend, it’s trying to figure out what you consumed. The margin for error gets out of hand very quickly. If you have zero fat yogurt and raw almonds on the same menu, your numbers are wrong. Creating an energy deficit by managing CICO is how we lose weight. Next Wed at 4pm on Zoom we’ll have a closer look at the CICO formula and describe the often missed variables that make the margin of error so great. We'll share what's worth counting, what’s not and just how close we can reasonably get, as well as provide some user friendly ways to measure and control CICO without using a scale or strict menu. We'll show you how much, or possibly how little, exercise affects overall energy expenditure and what type you should be doing based on your experience. We'll also provide some insight into reasonable timeframes for fat loss and things you should consider before you even bother counting calories. All Lynchpin & @primekelowna members are welcome and the seminar is free of charge. Non Member Value is $25 You can reserve one of our limited spaces at https://clients.mindbodyonline.com/classic/ws Seminar will be approximately 30mins and we’ll take a shot at your questions after. Hope to see you then. J&K #lynchpinstrong #primekelowna #procoach #fitover40 #pncoach #weightloss

I've never appreciated the versatility of the kettlebell and a minimalist style of training more than now. Yesterday @sarahdraht and I trained together online. So far through this mess our training has remained consistant. We haven't had to "come up with something". We're training as hard as we always do. One kettlebell each - heavy singles. Strength Aerobics. Clean/Press/Squat EMOM x 30min. ... We have classes running daily on Zoom. @greatlakesgirya has Kettlebells. Join us. #kelownakettlebell #advancedminimalist #hardstylekettlebell #sfg #lynchpinstrong

Like everyone, we really hoped it wouldn't come to this but we've had to clear out of @primekelowna for the foreseeable future and take this show home. It's heartbreaking to see such an incredible facility sit idol but this is situation we find ourselves in. We've sent everyone home with kettlebells and have classes running daily over Zoom. We're fortunate to be able maintain part of our business, because many other people, like our friends with gyms or martial arts schools, ...just can't do it the same way. The support we've felt from our members has been incredibly generous to say the least (@yetimama is as an amazing human as she is a leader in business. If you're a small business owner in BC, follow her IG for great insight on what resources are available to you and what our government is doing for small business) and we're grateful for you all. Now, people are asking me non stop where to buy kettlebells. The stores are empty here in Kelowna and I've heard Vancouver isn't much better - my suggestion is @greatlakesgirya. I've done the shopping around for you. I spoke with Colin on the phone today and this guy's customer service is outstanding. He has a premium product, the price is very fair, he's Canadian and #strongfirstfamily. So far he's still able to ship and has inventory with more stuff coming. Stay strong out there. #kelownakettlebell #greatlakesgirya #primekelowna #lynchpinstrong #grateful #stayhome @ Kelowna, British Columbia

Strong Women. These two kill it 3x a week. And they have the strength & power to prove it. One of them is a Jiu Jitsu Black Belt and competes at the highest level in the world and one runs a chain of medical labs. Very different people, same general Rx - get stronger. ... We believe in strength. It's the master quality and where we focus most of our effort because it's what changes things and it's possibly one of the most addictive things there is. Once you've felt it, when you know with certainty that you can do things you couldn't before, that you're less fragile than you used to be, less than other people are, it's becomes something you can't live without. @sarahdraht DBL 36kg (158lbs) @kara_k13 DBL 32kg (141lbs) X10 #strongwomen #womenwholiftweights #deadlift #kelownakettlebell #kettlebelltrainer #fitover40 #sfg #antifragile #primekelowna #lynchpinstrong

So, do I get a meal plan? This is one of the very first questions we’re asked about our nutrition coaching program. Will you receive a hard menu that tells you to eat precisely 3oz of chicken, cup rice & 4.5 almonds and 2 sticks of celery? Absolutely, not. ... Will you receive direction that manages caloric intake and energy balance? You betcha. We prefer methods that are more user friendly, and to be straight up, more effective. Counting calories is as painful as it is inaccurate and it’s no plan for the long haul. I’m not a fan of spreadsheets or make work projects and that’s what weighing and measuring food is. If your desire is simply to be healthy & lean it’s just unnecessary. We prefer to measure what’s worth measuring, not just because it’s measurable. Nobody eats too many oranges so we’re not going to waste any time or energy on that. I once had a very successful bodybuilder tell me that he needed the OCD to kick in to diet for a show. Some personalities kinda get off on that method and good for them. He doesn’t compete or diet anymore. If you’ve tried meal plans before and that approach has failed you, either because you couldn’t do it or couldn’t keep doing it, I’m here to tell you that it’s not the only way. Being healthy & lean doesn’t mean signing up for life time of chicken, rice & water. There’s a better plan, another way. Check the link. Procoach.app/lynchpin Hit us up. #nutritioncoach #precisionnutrition #notanothermealplan #outcomebaseddecision making #lynchpinstrong #

The greatest trick the Devil ever pulled was convincing the world that exercise alone was effective for weight loss. I’m a personal trainer. I sell exercise for a living and have for 20 years - and Kelly too. Don’t get me wrong, exercise is imperative for a strong healthy body and I think everyone should do it but if a major change in body composition (weight loss) is the outcome you seek, without a nutrition strategy it’s just not going to happen. In fact, if I had to pick, ...I’d put my money on nutrition every time. Obviously, the winning answer is both so how come outside of the strange little subculture of bodybuilding this is so rarely the case? There are a few reasons but the biggest one, as odd and for most, unrelatable, as bodybuild is, it has a system that includes both. So do we. Our Strongest Membership includes unlimited access to our Kettlebell small group training AND our online nutrition coaching program. We will coach you through every aspect of your health & fitness journey. Everything you need in one place. And if that means addressing injuries and physiotherapy, we can arrange that for you too. We each have over 20 years of experience and use the most proven systems in fitness - Precision Nutriton & StrongFirst. Lynchpin is the solution you’ve been looking for. We hope you'll join us. J&K

New Year, New Service & Classes! We're absolutely ecstatic about this one. Nutrition Coaching is something we've done in person for many years but now we're finally able to offer that service online! This is isn't another diet! We'll work with you as you build the skills and habits that turn healthy eating into a lifestyle. Follow the link below for all the details! https://procoach.app/lynchpin... Kettlebell Fundamentals Starts Next Week! Come learn the lifts to get started in our small group training classes! We changed up the schedule and added 5 New Small Group Training times! https://clients.mindbodyonline.com/classic/ws Find us @primekelowna! #precisionnutrition #procoach #nutritioncoach #kelownapersonaltrainer #kelownakettlebell #kettlebelltrainer #sfg #lynchpinstrong #primekelowna

I was born with club foot on my left. The 2200 character post limit wouldn't be enough to cover all injuries I've had on that foot over the years in addition to it's unfortunate start. I've had some random anterior knee pain on that side too but since I started adding the kettlebell hack squat my ankle, arch and toes have never felt stronger and the knee pain is gone. Start with just body weight and load conservatively. @pavelmacekcom has a highly detailed article and video ...on the StrongFirst site on how to perform this that can be found with a quick search. If foot and ankle strength is something that needs improvement this may be just what you're looking for. #kelownakettlebell #hardstylekettlebell #hacksquat #sfg #lynchpinstrong

Massive turn out at @pttkelowna for the tournament and submission only, no timelimit Super Fight today. @justinafmma lost a close one to a beast of a guy @rollacademy. Great fight, guys! This one ended in an instant. Don't even blink when the black belts are on the mats. Check the @pttkelowna Facebook for video. #pttkelowna #bjj #kelownajiujitsu... #lynchpinstrong @ Pacific Top Team Martial Arts Kelowna See more

Congratulations to @rhondaljensen for crushing her first 16kg Get Up in the 915am class yesterday! Standing up with weight over your head is one powerful feeling! Join us for The Get Up Workshop 11.02.19 1115am @primekelowna and we'll break down each step of the ultimate total body strengthening lift. #strengthhasagreaterpurpose... #strengthisaskill #getup #grind #abs #strongfirst #strongfirstfamily #kelownakettlebell #lynchpinstrong #fitover40 #fitover50 See more

It's Coming. Get Up Workshop 11.02.19 @primekelowna! 11:15-12:30pm. Investment:$35 The body is one piece and nothing teaches that quite like the Get Up. If I was limited to just one exercise the Get Up would be top of the list. ... The Get Up is one of my very favorite movements to teach and we're going to break it down and build it from the ground up - literally. Physical Therapist, Gray Cook, calls it the ultimate example of training primitive movement patterns. The Get Up will build bulletproof shoulders and abs like no other exercise. There just isn't a more efficient builder of total body strength. Only 8 spaces total and just 6 left so DM or find us on Mindbody today. #getup #hardstylekettlebell #strongfirst #strongfirstfamily #kelownakettlebell #kelownapersonaltrainer #lynchpinstrong

Kelly's @precisionnutrition L1 books showed up on Friday. This is the 4th Edition sitting on my 1st Edition from 2010. Mine is so beaten it looks like it should be in a museum. It'll be interesting to see how the course has changed. Just finished week one of L2. 51 to go. #pn1 ... #pn2 #precisionnutrition #nutritioncoach #whotaughtyou #lynchpinstrong See more

In her debut at Black Belt @sarahdraht places second at the London Open by Referees Decision (match ended in a tie and ref chose winner) to #1 in the World @claudiadovaljj. How about that for an entrance. This is the message she sent me after: What a f***ing day, Jay. The Technical Get Up saved my ass today. I can't tell you how much I stood up with power and how many times I was on that left elbow with weight. At one point I was battling to stay on that elbow for almost 10 ...minutes. Standing with power for standing guard breaks and technical get ups. Wow, Jay. She knows she's strong and the confidence that comes with that is priceless. Strength & power allow for greater and continued application of skills. This is the kind of transfer we're looking for from her training. The exercises she uses most are: Grinds Get Up Military Press Pull Up Fast Lifts Swings Cleans Push ups *how we're currently using them. These are not the ONLY exercises she does but they make up the foundation of her training. The Get Up has incredible transfer to Jiu Jitsu. It's seems the farther Sarah goes up the bjj ranks the more it pays back. Random busy work done to exhaustion isn't going create strength and power like Sarah has. She's the product of fundamental movements done extraordinary well. She fights in the heaviest weight classes and now at black belt and never gets pushed around. That's a 24kg bell in the hand. I'm so stoked to see how far you can take this, Sarah! #getup #hardstylekettlebell #strengthhasagreaterpurpose #ibjjf #blackbelt #kelownakettlebell #lynchpinstrong

So proud of this lady right here. She had major back surgery a year ago and struggled though excruciating pain the last few years and is finally on the road to recovery. She's tough as f****ing nails. Her name is Jamie @vanmontfoortjamie and she's my Mom. #thankyouforthegenetics #blessed #leonardstrong #momstrong @ PRIME

This is @rweatherheadprimephysio testing my client Craig @vineyarddevelopments. Injuries are an unfortunate reality of having a body. Kelly & I joke, even though we don't think it's funny, that the amount of "random mystery pain", we have has increased greatly since we passed 40. Shit just goes sideways sometimes and keeping your fitness momentum gets more important with every year after 40. When things hurt, getting them unhurt while staying in the game as much as possible i...s essential. It's incredible what a solid physiotherapist can do and being able to just walk up into the clinic here @primekelowna and in real time get to see what's going on with my clients and hearing first hand from the therapist what needs to be done is just the best. #primekelowna #fitover40 #fitover50 #notallphysiosdothesamejob #scopeofpractice #knowyourroll #lynchpinstrong #dontstopmoving

STRONG Women right here. Mon-Thurs 12pm Kelowna's only female StrongFirst Certified (SFG) trainer packs everything you need into the most efficient, 45 totally body strengthening minutes. Classes capped 6 so there's room for two more in this group. Hit her up today. #kelownakettlebell #strongfirstfamily #strongwomen... #sfg #fitover40 #fitover50 #lynchpinstrong #swinger #learntolift @ PRIME See more

This was a little harder than I wanted it to be but I managed to get them. Top set from yesterday 40kg x2. The clean on the left was sloppy which doesn't get you off to a good start and I lost too much tension between reps on both sides but particularly on the right. Strength is a skill. 8kg to go. I'll keep practicing. #chasingthebeast #halfbodyweightpress #kettlebellpress #kelownakettlebell ... #sfg #lynchpinstrong See more

Swings x5 every 30sec x4. Rest Push Ups x5 every 30sec x4 Rest ... Repeat as the dice instruct. Sped up x2 #q&d #swing #swinger #48kg #hardstylekettlebell #lynchpinstrong

Last chance to book for this workshop! .

Three more strong women completed Kettlebell Fundamentals with Kelly. Fundamentals might not sound that exciting but it really is a pretty big deal. These are the "money" exercises, the ones that pay in perpetuity because they're all you need and you can use forever. Together they learned how to safely perform six kettlebell lifts and are ready to continue practicing in our small group classes. Congratulations to Tammy Tomiye, Corey Tomiye and @nurselopes all of you most def...initely, like the shirt says, Crush It. #deadlift #swing #squat #clean #press #getup #kelownakettlebell #lynchpinstrong See more

My wrist has kept me away from pressing for the last few weeks but today was Day 2 of an 8wk program that will hopefully have me pressing the 44kg for a single. The goal is 48kg for at least a single but those last 4kg are going to be tough. At that point I'm going to have call in @kettlebility for assistance. I am not the best coach of me. Even coaches need coaches and everyone needs help at the edges. Workout looked like this. 24kg x 4,5... 32kg x 2,3 36kg x 1,2,1,2,1 I used a cheat clean. Usually I don't but I was tired and it's just easier. So there. #press #chasingthebeast #sfg #kettlebelltrainer #lynchpinstrong

Weighed in at a Titanic 205lbs (93kg) this morning so just by a reduction in ice cream cake I can put 5lbs on this over the next few days. BW+ icecream cake+36kg in the rings...1st 48kg (106lbs)? @rweatherheadprimephysio @drazdoff11 #pullups #dairyqueenicecreamcake #lynchpinstrong ... #icecreamstrong See more

Kettlebell Swing - the foundation of Russian kettlebell training. No other exercise builds extraordinary power, strength & endurance like the kettlebell swing and in this 1.5 hr workshop we'll teach you how to perform it safely and effectively. This is workshop is perfect for beginners. We love the kettlebell and really like to talk about it so bring all of your questions and let us show you why training with kettlebells is the most efficient & effective all round fitness b...uilding method. The value is $50. @primekelowna and @pttkelowna members $35. If you join our small group training the following month we'll credit the value of the workshop. Limited to 10 spots and you can book on Mindbody. Click link to register: https://clients.mindbodyonline.com/classic/ws #swing #kettlebelltrainer #sfg #kelownakettlebell #lynchpinstrong

The Kettlebell Arm Bar - once you learn this you wonder how you ever made it this far without it. It's most definitely best used as a preventative exercise but in my case and other lifters my age who have abused themselves with the iron, the Arm Bar is the The Mr. Wolf of shoulder drills (ya, that's a Pulp Fiction reference). Thoracic mobility and shoulder stability, the arm bar gets you all of it in one bad ass move. #kettlebellarmbar #hardstylekettlebell #lynchpinstrong ... #primekelowna See more

Kelly introducing @juliet.kazz to the fundamentals of strength training using the kettlebell. Strength is skill and through practice we get stronger. All fitness qualities are built on a foundation of strength. And stronger doesn't necessarily equal bigger. Countless women have avoided heavy lifting because of this idea and never managed to unlock the fitness they where looking for because they missed the master key. ... Kelly has been lifting weights for 25 years, personal training for 20 and is the only female SFG @strongfirst certified trainer in Kelowna and the Okanagan Valley. She is uniquely qualified to help navigate the endless myths surrounding strength training and fitness for women. If you're female and have questions about fitness and are interested in learning the skills of getting stronger in a small group setting, in a semi private gym @primekelowna, Kelly is the coach you've been looking for. #womenwholiftweights #strengthhasagreaterpurpose #kelownakettlebell #kelownapersonaltrainer #lynchpinstrong

Damn. First @toolmusic and now this. The universe is a better place today. Let's see what this does to ski season. I'm going to need more coffee. #thequickandthedead #toolband #hardstylekettlebell #kelownakettlebell ... #lynchpinstrong See more

@sarahdraht looks like a weapon but when she makes eye contact with you and smiles you feel like you've been acknowledged by the kindest and most gentle of souls. She has an intense awareness of where she is in her life and what she's trying to do with it that's truly extraordinary. She brought her new medals to the gym on Mon. Last week in Vegas she defended her title as @ibjjf... Women's Master 1 Medium Heavy Brown Belt World Champion and took Silver in the Absolute where she placed second to a competitor two weight classes bigger than her. Thanks to FB live and @jord.bud I was able watch all of her matches. I asked about the size difference, Sarah made no excuses. "Ya, well, she was big but @souperd_dave says I just have to work on..." And then she went back to work lifting kettlebells which we do twice a week. It's impossible not to be inspired by someone trying to do something as insanely difficult as being a world champion in Jiu Jitsu. Nothing compares to Combat Sports. What's harder than fighting? Sarah has a great blog bjjsarah.com where she gives extremely raw and honest insight into what goes though her head when she competes. She & @jord.bud just opened the brand new @pttkelowna academy and it's incredible. I doubt there's a nicer martial arts club anywhere on the planet. Congratulations, Champ! Can't wait to see what you do at black. #bjjsarah #pttkelowna #ibjjfmastersworlds #hardstylekettlebell #lynchpinstrong @ PRIME

Our small group training schedule is growing in September. You can find our full schedule on Mindbody and book your spot online. Courage Corner is a 400sqft gathering place inside of @primekelowna for people who love to be coached, learn the techniques and practice becoming stronger using the kettlebell. Spaces are limited but our love of coaching is not. Our small groups are kept small so that each student receives individualized coaching and guidance along the path to incre...ased strength, fitness and all around health using hardstyle kettlebell training. No previous experience expected or required. If you’re in Kelowna please join us in Sept at Prime. #hardstylekettlebell #lynchpinstrong #getup #swing #strongfirstfamily #sfg #whotaughtyou #kelownakettlebell

Failing hard at taking a cool photo but still pumped to wear our @kettlebility gear and rep our coach @andreaushichang here at @primekelowna. #hardstylekettlebell #getup #swinger... #evencoachesneedcoaches #whotaughtyou #kelownakettlebell #lynchpinstrong @ PRIME See more

We don't have a drop-in for our classes. We can't. Not unless you have previous experience working with a @strongfirst certified instructor. Although that might come off as elitist it's not the intent. It means that there are prerequisite skills required to participate so that the training is as effective & safe as possible. It means we have techniques, a method of teaching of them, a system for using them and "a way of doing things" that just can't be picked up on the fly. ...The Get Up, for example, has a ton of details and if you plan on getting the benefits of this exercise you're going to need to know them. High load demands this. If you have to keep the weight extremely low to make up for shit technique then the point has been missed. One non physical way of knowing if you're improving in the gym is it's deeply mentally engaging, not only in class but you'll catch yourself thinking about your lifts outside of the gym. You'll be excited to get back in there and practice. This is the long tail of fitness. It's not for everyone but it's also not exclusive. The only thing you need to be is coachable, have a willingness to try and the courage to dig into this and find what you're really capable of. The women in this picture all have those attributes. We're super proud to work with them. New classes starting in Sept @primekelowna #strengthhasagreaterpurpose #kelownakettlebell #hardstylekettlebell #lynchpinstrong #primekelowna

Leaders create the conditions where people choose new actions. The choices are voluntary. They're made by people who see a new landscape, new opportunities and new options. You can't make people change. But you can create an environment where they choose to. - Seth Godin #studentsofstrength #hardstylekettlebell #kelownakettlebell... #kettlebelltrainer #strongfirst #lynchpin See more

Functional exercise? Today I started off with loaded pull-ups as planned and then I got completely side tracked playing around with this until I couldn't hang on to the bar anymore. I had never tried a #monkeypress but it looked like an interesting test of a odd combination of a couple of things I do all the time (Military Press & Loaded Pull-Ups). I grabbed a 24kg (1/4 my weight) and gave it a try. I learned a few things all right, but mostly my thought was this. Somewhere... back there the term "Functional Training" took a really bad turn. Often, it's presented as doing several exercises very poorly with meaningless loads on an unstable surface of some kind or perhaps even the Monkey Press. What's functional as an exercise is different depending on the person and their activities. That why I prefer the term transferable. If an exercise is useful, strength gained from it appears somewhere else. Squats, deadlifts, military presses and get ups, to name a few are examples of exercises that generally improve everything. The Monkey Press IS NOT an example of a functional exercise. It's the outcome or the transfer of strength gained from training transferable movements (Presses & Pull-ups) with purpose. I would never "program" a monkey press or even practice it really. It's test, a diagnostic, or just kinda fun. It's an example of what functional training may produce, but it's not training to be functional. It's important to know the difference. #kelownakettlebell #kelownapersonaltrainer #strongfirst #primekelowna #lynchpin #fitover40

I know it when I see it. Strength Purpose Effort #kelownakettlebell... #pullups #loadit #primekelowna #lynchpin #fitover40 #fitover40mom @ PRIME See more

Christmas in July! We added 16 new Russian weapons against weakness from @bellsofsteel to our #couragecorner in the gym @primekelowna and another 16 upstairs in the Prime physio clinic rehab gym. Thanks, Kaevon & Ryan. Solid gear as always. #kelownakettlebell ... #weaponsagainstweakness #hardstyle #lynchpin #primekelowna See more

Decided to give FaceApp a try.

First workout in the @pedestalfootwear 4.0. These are a very light sock with a grippy rubber bottom (check their page if you want a full description). I'm a firm believer in barefoot training, even outside the gym I don't care for shoes and take the off the first chance I get. If I can't feel the floor it just throws me right off. So far, so good. I was deadlifting off smooth concrete and the sock stayed in place and I didn't slip at all. Equally important they breathe very w...ell. Let's see how they hold up after a few months. At $29 a pair I hope they hold up to that value. #barefoot #justsaynotoshoes #hardstylekettlebell #lynchpin #kelownapersonaltrainer #kelownakettlebell

Since January, this certification has been the focus of everything we did the gym. I figured when these arrived the words for this post would just spill out, but it's actually been much harder than I expected to put any words around this. If you want to improve at anything you need to surround yourself with people who are better at it than you are. And that can be a very humbling place but it's also where you learn and grow. Thank you @andreaushichang for your patience and c...oaching. When it comes to strength there just isn't a better organization in the world than @strongfirst and we're excited and humbled to help spread the #strongfirst methods and system. #wearestrongfirst #hardstylekettlebell #lynchpin #primekelowna

Our friends at Rep1 are hosting this awesome event. If you're in Vancouver go and support!