FITNESS THAT FITS YOUR LIFESTYLE
“The PROGRAMMING IMPROVED MY OVERALL MOBILITY, strengthened my spine and core and greatly reduced my back pain.”
Johnathan, North Carolina
“Before starting with vier fitness in 2021, I had never been able to stick to a fitness plan. my primary goal was simply to improve my appearance - what has truly endured is the confidence i’ve gained from the pride of showing up for myself consistently. the workouts are enjoyable and sessions fly by.”
Larissa, Pennsylvania
“VERY ENCOURAGING, MOTIVATING AND WELL designed. VERY GOOD.”
Maggie, Dominican Republic
“very helpful for me.
my goal was to increase my hiking endurance. I noticed I felt my body was getting tighter, i felt better throughout the day, I was less tired on trails and could go longer than usual. it was great! i felt good overall.”
Kim, New Mexico
“I’ve worked with trainers in the past and no one can compare. The knowledge not only just physical but mental, and emotional that often is forgotten through the fitness process is unmatched.”
Alina, Pennsylvania
“transformational in so many ways. required me to look at fitness and nutrition in a different way.”
Alexsandra, Texas
“absolutely INCREDIBLE. HELPED ME TO understand EXERCISE more AND MY OWN BODY MORE.”
Carissa, Colorado
LATEST PROGRAM
MUSCLE BUILDING KETTLEBELL FUNCTIONAL PROGRAM + MINI-LESSONS
FAQs
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After training individuals for over 11 years my approach is to provide individuals with the tools needed to get to their goal and the knowledge of why each action is needed. Empowering individuals with whats needed to own their autonomy in their personal health, wellness, and quality of life.
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Kettlebell training offers a full-body workout that improves strength, endurance, and mobility. Its functional movements enhance daily activities by building core stability, balance, and posture. The dynamic nature of kettlebell exercises boosts cardiovascular fitness, promotes fat loss, and increases flexibility. Kettlebells are highly versatile, making them ideal for muscle building, fat burning, and athletic performance. They also provide time-efficient workouts by combining strength and cardio in one session while helping prevent injuries by strengthening stabilizer muscles and improving movement patterns.
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The ideal kettlebell weight depends on your fitness level and your personal movement history.
(Info provided below is based on average for general population)
For men, beginners should start with 12-16 kg (26-35 lbs) for upper body exercises and
16-24 kg (35-53 lbs) for lower body compound movements like squats and swings.
More experienced individuals can progress to 20-24 kg (44-53 lbs) for upper body and 24-32 kg (53-70 lbs) for lower body exercises.
For women, beginners should start with 8-12 kg (18-26 lbs) for upper body exercises and 12-16 kg (26-35 lbs) for lower body movements.
As strength improves or for more experienced females:
12-16 kg (26-35 lbs) for upper body and 16-24 kg (35-53 lbs) for lower body exercises.
Choosing the right weight ensures proper form, reduces injury risk, and allows for steady progression. It's always better to start lighter, master technique/form, and gradually increase weight as you build strength and confidence.
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Kettlebells can be an excellent tool for reducing body fat percentage when combined with proper nutrition and healthy lifestyle habits, which you'll explore in-depth through the mini-lessons included in the 8-week Kettlebell Functional Program. They help maximize calories burn by engaging your entire body through dynamic, weighted movement patterns.
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Yes, 1-on-1 coaching applications are available if you're looking for a personalized plan and customized program tailored specifically to your needs. Application forms can be found in the shop section.
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Success is the progressive realization of a worthy ideal. Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.”
-Earl Nightingale
