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December 5, 2016

The afterburn effect and how to maximise it

The “Afterburn Effect” and why KettleFit workouts guarantee you maximise it every time! After a long car trip your car’s engine stays warm as it gradually cools to a resting temperature. Here’s a cool fact: The same thing happens to your body after a workout. Similar to how a car engine stays warm, your body’s metabolism can continue to burn calories after an intense workout even when you are at complete rest. This physiological effect is called excess post exercise oxygen consumption (EPOC), or more commonly called the Afterburn Effect. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout. Here are seven things you should know about EPOC and how KettleFit workouts can optimise calorie burning from your workouts: Immediately after…
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September 5, 2016

Do you want to get Functional Strength and Cardio in one Hit ?

Everyone who goes to the gym would love to find a way to do their strength, core and cardio training at the same time. The average gym goer will spend about 45-60 mins in the weight room doing their strength program then they have to do their cardio which might be another 20-30 mins on a treadmill or bike. Now, I haven’t even mentioned the core strength program which might be another day or tapped onto the session above! This all goes together to create a really long session and I don’t know many people who have the time for all of this, do you? I’ve spent 17 years working at the highest level of professional sport in Australia and Europe and at this level, training time is vital and coaches and athletes want to maximize the time they spend on the track doing their sport rather than in the…
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June 18, 2016

KettleFit is unique and delivers!

KettleFit Performance, Circuit, Kettlebell Strength or Beginner classes. Which class should you choose? We often get asked these questions by new clients wanting to understand the differences between the classes we offer at KettleFit. It's not a simple question to answer because as Members know, our classes are constantly changing from one session to the next so I thought I'd better explain it in detail! This is a key reason why KettleFit is so unique and delivers outstanding results. Performance, Circuit, Kettlebell Strength and Strength are a broad description of the class TYPE that we use to cover a variety of training qualities that we focus on each one. Within each class TYPE (category or format of class) we have created hundreds of different Workouts that can be used. For example, todays Performance Class was actually called 'The KettleFit Octagon' and last Saturdays Performance class was "KettleFit Centurion" So I've created this…
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February 17, 2016

How to train like a professional tennis player

How to train like a professional tennis player By Stuart Marsh Jan 25th, 2016   Despite its genteel history, tennis is a decidedly brutal sport for the athletes who choose to make it a career. It’s easy to see why when you look at the unique strength and conditioning challenges that the game throws up for coaches and athletes. Firstly, there's no set time – you could be on the court for anywhere from an hour to more than five. (For those wondering, the longest match ever played was an 11-hour slog-fest between American John Isner and Frenchman Nicholas Mahut at Wimbledon in 2010.) Secondly, in professional tennis there's no real off-season. Players travel the world from tournament to tournament all year round, managing their recovery as best as they can in airport lounges, hotel rooms and stadium gyms. Thirdly, and perhaps most importantly, since tennis is primarily a strategic…
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October 22, 2015

Kettlebell Snatches Build Aerobic Capacity

Kettlebells are nothing new, they have been used by the Russians since the 19th century and only recently has the western world realised their devastating ability to build lean, powerful, lighting-fast physiques! The Kettlebell Snatch is one of the fundamental exercises in kettlebell training and we use it at KettleFit in almost every program. It is based on the one arm kettlebell swing and looks simple, but requires coordinated, linked contractions of the lower body, back, shoulder and arm muscles to master. From personal experience using our Myzone live heart rate system I can tell you that it increases your heart rate faster than any other kettlebell exercise! A recent study from San Jose State University on seventeen female division 1 collegiate soccer players found that a high intensity kettlebell snatch workout (15 seconds of snatches followed by 15 seconds of rest for 20 minutes) improved aerobic capacity by 6.4%…
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KettleBell SuperFit Makers
March 11, 2015

The Top 3 Reasons Why You Should Train With Kettlebells Kettlebell training magnifies your power output Since classic kettlebell lifts such as the Snatch and the Clean & Jerk cannot be performed slowly, they develop a special quality known as power-endurance. This differs from strength-endurance. Strength-endurance is your ability to produce force over an extended period of time. Power-endurance is your ability to sustain fast muscular contractions over an extended period of time. Power-endurance is a quality that can determine who the winner is in sport. It also makes for a serious gruelling training session that will push both your body and mind to new levels. Kettlebell training dramatically increases fat loss and muscular endurance Kettlebell training involves total body functional strength training exercises performed multiple times. The repetition ranges are typically higher than conventional weight training and this combination of using both upper and lower body muscles over an extended period of time places large demands on the…
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kettlebell full body workout
February 3, 2015

Port Adelaide hasn’t run out of gas, Brad Ebert profiles the men who are keeping Power up and running

These are the people who are responsible for making sure Port Adelaide sends out a team which is in peak physical condition to play each week. (via Brad Ebert - Adelaide Advertiser) THEY are the people behind the scenes. And they are responsible for making sure Port Adelaide sends out a team which is in peak physical condition to play each week. While there has been much debate about the value and credibility of sports science department’s at football clubs in the past 18 months due to the very public Essendon supplements saga, behind closed doors at the Power I have witnessed the meticulous work which has gone into making our team tick. And trust me, we are still ticking, despite talk that the players have run out of gas. Our recent form slump has nothing to do with fitness issues, with all the key in-house statistics showing we are…
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functional weight training
All CategoriesWorkouts
February 2, 2015

The Five Pillars of Kettlebell Training

Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to Kettlebell training. (via Mike Mahler) Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to Kettlebell training. Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going. The Five Pillars: Press Pull Squat Lower body pull Core Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each…
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coach Jarrod Egan
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May 30, 2014

Jarrod Egan at Port Adelaide FC

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Tired Of Feeling Bloated And Uncomfortable?
All CategoriesWorkouts
May 30, 2014

Tired of feeling bloated and uncomfortable?

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