How To: Kettlebell  Bentover Rows

How To: Kettlebell Bentover Rows

HOW TO PERFORM THE KETTLEBELL BENTOVER ROW

1. Start in a standing position while holding a kettlebell in each hand.

2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.

3. Pull the kettlebells towards your body until the elbows are just past the midline and then slowly lower the kettlebells back to the starting position.

4. Repeat for the desired number of repetitions.

Member Story: Belinda S

Member Story: Belinda S

A LITTLE ABOUT YOU?

Age: 51

Gender: Female

Work: Love my job as a vet nurse in Brighton

“I was really excited for my first session at Boss! Having been a member of another gym for around 6 years, I was relatively fit but had really lost my mojo - Les Mills workouts just weren’t doing it for me anymore. Izzy and I decided to move on and shortlisted maybe 3 or 4 small, local gyms. Boss was the first one that we trialled and I think after only 1 or 2 sessions we never left.”


”I think I still feel the same training now as I did a year ago. Still enthusiastic (almost) every day! I love seeing familiar faces, and new ones, feeling part of a family that genuinely look out for one another. The encouragement from both trainers and members alike makes coming to the gym easy.”


What motivates you to keep turning up and training?

“I’ve given this a lot of thought recently and the trainers often talk about the importance of goal setting to maintain motivation. I have to admit, I hate setting goals, I am not goal driven and I am completely and utterly uncompetitive. But still I turn up, regularly. I feel i’m letting myself down if I don't train 3-4 times a week. I keep training because I enjoy it. I also enjoy chocolate and chips and a glass of wine and a gin and tonic, so I figure I train so that I can continue to be me.”


What advice would you give someone who is looking to start?

“Just give it a go. But do it for the right reasons - I think it’s important to do it for yourself and do it because you really want to. Be in it for the long haul, incorporate exercise and the gym into your weekly routine and make it a way of life. Don’t use injury as an excuse, the trainers are amazing at providing modified exercises. Enjoy it, smile and be happy. And be kind to animals. Always” :)

Member Story: Jacob G

Member Story: Jacob G

A LITTLE ABOUT YOU?

Age: 29

Gender: Male

Work: Plumber

“I started training at Boss Gym a few years ago, doing weights and my own thing on and off until I realised I wasn’t getting the results I was hoping for and lacked the motivation to come in. It wasn’t until Adam and Mia told me to come along to the group sessions which is when I started seeing results and a noticing such a change in my fitness.”

 “After my first training session I was in shock! I lied to Darcy and told him I had to leave early to get to work when in fact I thought I was going to throw up because it was so intense. It was at that point that I realised how unfit I was at the time! It's great to look back on that because I can see how far I've come since starting the group sessions.

Nowadays I really look forward to coming to each class (except endurance week).  It’s great having such supportive members around you when you’re working out and struggling through the classes together. I usually do the morning sessions which I think is such a perfect way to start the day. ” 

WHAT MOTIVATES YOU TO KEEP TURNING UP AND TRAINING?

“Two things. The trainers and the progress I've made since my first class. The trainers are always so incredibly supportive, even when I feel like I have nothing left in the tank. The progress I've made so far keeps me motivated to keep coming to class and improving my fitness.”

 

 WHAT ADVICE WOULD YOU GIVE SOMEONE WHO IS LOOKING TO START?

“Do it! The sessions are hard but the feeling of completing a class is so rewarding!”

Member Story: Ellie B

Member Story: Ellie B

A little about you?

22, Uni student, working part-time.

“I remember feeling really nervous but was immediately put at ease by the friendliness of the other members and the trainers. Even though I was completely exhausted after the session, I felt super stoked about what I had accomplished.

But now, in short, amazing!! I love doing an early morning session as it wakes me up and sets me up for the rest of my day. No matter how busy I get I always look forward to taking 1 hour out of my day to train at Boss as I consistently feel refreshed and refocused afterwards.”

 

What motivates you to keep turning up and training?

Knowing how training at Boss makes me feel and seeing the changes and progress in so many areas of my life! The way the sessions change, also helps me stay motivated as I never get bored as there’s always ways to push yourself.

 

 What advice would you give someone who is looking to start?

Just do it!! You won’t regret it. Both the trainers and members provide so much support and contribute to the awesome culture at Boss!

March 2019 Challenge Winner: Elyse Duffey

March 2019 Challenge Winner: Elyse Duffey

A massive Congratulations to the Winner of our March 2019 challenge, Elyse Duffey.

Elyse came into the challenge in such a good head space, she was prepared to put in the work to get the results she was after. Elyse came to every session ready to work, she sent her meal plans every week and trusted in her coach Steph, 100%.

Because of this, Elyse ended up with a whooping total of 35.97% overall body change which is the the highest percentage we have ever seen in our challenges.

Elyse’s other incredible results included

A total weight loss of 7.3kg

A total of 500g of muscle gained

A total fat loss of 7.7kg

A loss of 21.8cm in total

Well done Elyse, the Boss Family are all so proud of you! Xx

Member Story: Merrick B

Member Story: Merrick B

A little about your self and your journey at boss?

 Age 56 – Looks 70

Gender - Old Man

Work – the less hours the better

After my first training session at Boss I was F…ing absolutely stuffed and had to get help to put my shoes on the next day. Now however, It feels great to come in and the encouragement you get from the crew (Darcy, Steph, Mia and Adam) is unreal

What motivates you to keep turning up and training?

 I cant believe how much better I feel just doing everyday things now and that keeps me motivated

 

 What advise would you give someone who is looking to start?

 Go down and see the crew and have a chat about what you would like to achieve. They have been so friendly and helpful.

 Cheers guys

Member Story - Carey M

Member Story - Carey M

 

“My first training session….. It is sooo long ago now but I still have vivid memories of the first training session with Mia and the Saturday Boot Camp Crew. I think I pulled a hammy and calf muscle in my first session, but I am still hooked on the style of training Boss provides (the thought of going to the gym and just doing the standard 4 sets of 8-12 reps on specified muscle groups all the time is not very appealing)

 Now, I enjoy feeling fit, I look forward to all the sessions even “endurance week”! (well maybe not!) Boss gym is very social and Mia, Adam, Steph and Darcy have worked hard on ensuring that all people feel welcome and included. I suppose I do not regard Boss as a gym as such but a place to exercise and socialize.”

 

WHAT MOTIVATES ME TO KEEP TURNING UP TO THE GYM?

Training is part of my routine now, it is how I start my day. It is what sets me up for the day ahead and where I can push myself physically and release any tension I may have.

WHAT ADVICE WOULD I GIVE SOMEONE WHO IS LOOKING TO START?

Any 1,000km walk starts with the first step. Just start, just do something and do not worry what other people are thinking because I can guarantee they are not thinking about you….oh, and take it at your own pace!

Member Story: Candice L

Member Story: Candice L

CANDICE’S STORY - 25YRS

“My first training session took me a while to actually turn up because  I was so nervous. Steph was running the class and Darcy was running a boxing class. They were both so welcoming to me along with all the members.

It was endurance week and I was struggling to say the least.  I could barley run or do certain movements correctly. But Steph was so supportive and encouraging and Darcy would even pop over encouraging me to keep going. I could barley run but all the members who would fly past me would smile and encourage me to keep going so at the end I was beaming that I actually did it!

Now I LOVE IT! I feel weird if I don’t come in, It has the best environment.”


WHAT MOTIVATES ME TO KEEP TURNING UP TO THE GYM: 

I’m getting my life back. I had a few health scares that if I didn’t take seriously I could of gone down a bad track. I am loving this new lifestyle and I finally feel like I have found a gym that I belong to.

 
WHAT ADVISE WOULD I GIVE SOMEONE WHO IS GOING TO START: 

Just turn up. The first session is always scary but I promise you, you will realise what your body is capable of and it will only motivate you to be better than the person who first walked into Boss

Recipe: Beef and Barley Stew

Recipe: Beef and Barley Stew

Serves: 8 -10 Prep time: 25 minutes Cooking time: 6hours

INGREDIENTS

  • 1 Tablespoon olive oil

  • 1kg boneless beef chuck roast, cut into 1" cubes

  • Pink Himalayan Rock Salt (to taste)

  • Freshly ground black pepper

  • 500g Mushrooms cut into chunks

  • 5 large carrots, peeled and sliced diagonally into 1/2" pieces

  • 6 large cloves garlic, minced

  • 500g sweet potatoes, peeled and cut into 1" cubes

  • 1 large brown onion, chopped finely

  • 4 Cups of Beef Stock

  • 1/4 cup tomato paste

  • 1 Tablespoon Dijon mustard

  • 1 tsp dried thyme

  • 3/4 cup pearl barley

  • 3 bay leaves

INSTRUCTIONS

  1. Sprinkle beef fairly generously with pink salt and pepper. Add the oil to a fry pan or to the slow cooker (if you have a multipurpose Slow cooker) and brown the beef, searing beef on all sides. Either transfer the beef to the slow cooker or keep it there.

  2. Add mushrooms, carrots, garlic, potatoes, onion, beef stock, tomato paste, mustard, and thyme, and stir well to incorporate. Then stir in barley and add the bay leaves. Cover and cook on high for 4 hours. Then turn heat to low and cook for 2 hours more. Serve hot, with fresh parsley sprinkled over the top.

Member Story: Helena S

Member Story: Helena S

HELENA’S STORY - 41YRS

“When I first started training I was really out of my comfort zone and I thought that I couldn’t make it through the first session. I was so unfit! Now I feel that I’m up for any challenge and more energised after a session. Training is now part of my weekly routine. I’m 41 years old busy working and studying mum of two. Even now that I have a lot on my plate, it is very important to me to find the time to train; it makes me feel happier, healthier and stronger “


WHAT MOTIVATES ME TO KEEP TURNING UP TO THE GYM: 

That amazing feeling of being fit keeps me motivated and turning up every week. I want to keep improving myself. It wasn’t that long ago that I couldn’t even run 1 km without stopping and now running  5 km is fun!


WHAT ADVISE WOULD I GIVE SOMEONE WHO IS GOING TO START: 

Just do it! Make feeling fit, healthy and happy your priority and find the time to come to the gym. Eat well, be patient and persistent with your training.

Member Story: Brad L

Member Story: Brad L

BRAD’S STORY - 41YRS

“I was very nervous/anxious leading into my first training session, looking at the board didn’t reduce that tension at all. Adam was taking the session and no doubt took pity on me. I really struggled to complete 10 wall balls, squats etc. All of the activities were basically cut in half to help me survive. My 1st P.T. session with Steph, well, we won’t go there…… But I love training now, my daily routine involves the gym at 7.00 am and actually feel a bit lost if can’t make a session due to work, kids etc. I actually enjoy challenging and competing against myself which I thought was past me since retiring from cricket. All the members are easy to chat with and have made me feel really welcome, that definitely helps enjoy each session.”


WHAT MOTIVATES ME TO KEEP TURNING UP TO THE GYM: 

Having seen some decent results since joining the gym in August last year, my motivation revolves mainly around continuing to improve my body shape, getting stronger and being comfortable looking in the mirror each day. My goal this year is pretty basic, just have a crack at being the best I can possibly be. Live with no excuses and do my best at whatever that might be, starting in the gym!!


WHAT ADVISE WOULD I GIVE SOMEONE WHO IS GOING TO START: 

Find motivation from within, making that initial step to join is the hardest thing. The trainers are all fantastic, well most of the time :), they will push you to your limit and really understand where you are at. You definitely need to be patient but if you give yourself a chance, you will improve and it might not take as long as you think. Consistency is key, regular training and eating well will assist with results, both short and long term.