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Kettlebells Made Simple

An 8 week live and online program to get started with kettlebells and build strength at-home

$279 (w/ limited time discount $249)

 

ADD STRENGTH TO CART

...Do you know that it would be beneficial for you to strength train, but are unsure of where to start or are afraid you’ll get hurt?

 

....Want to learn how to use kettlebells, but find many of the classes and exercises overwhelming or intimidating?

 

...Need an easy to follow strength program to keep you accountable that can also act as a complement to yoga or Pilates?

 

If so, we’ve got you covered.

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The Story Behind Kettlebells Made Simple

 

We created Kettlebells Made Simple after working with hundreds of movement teachers and clients who wanted to learn how to strength train, but were failed by the system.

It’s not that these programs are bad, but many of the kettlebell and strength training programs geared towards “beginners” or people new to strength don’t meet the needs of the average person getting started - even if they have extensive education in a different movement modality!

They often lack context for why you are practicing certain exercises, fail to break down proper form or technique, are filled with confusing terms + jargon, and don’t take into account if you have a history of injury, pain, limited mobility OR hypermobility.

Furthermore, many of these “beginner” programs are self-paced.

Again, nothing wrong there, except it involves reading spreadsheets, watching a bunch of videos, and finding the motivation to do it on your own, which is hard when you know what you’re doing, but can feel impossible, when your internal narrative is “This is boring and I’m pretty sure I’m not doing this right.”

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Kettlebells Made Simple demystifies the process and gives you all the skills, modifications, workouts, and accountability you need to build strength with minimal equipment from home.

How the program works:

For 8 weeks, we’ll meet 3x a week on ZOOM.

This includes:

  • One weekly clinic where we’ll break down the technique for strength and kettlebell exercises, answer all your questions, and will give you feedback on form.
  • 2 unique weekly 45 to 60 minute strength workouts led over ZOOM based on the exercises that you learned in the clinic.
  • PDF outlines of the workouts for easy reference

Each week, we will layer in new exercises and form tips in the clinic and will progress the weekly workouts.

At the end of 8 weeks, you’ll be armed with the knowledge you need to take kettlebell classes or follow a strength training program, which means that you’ll be able to continue strength training long after the program ends.

Can't make the live ZOOM clinics or classes? No worries. Replays will be provided and ALL of the content is yours to keep forever!

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Ready to do this?

$279 (w/ limited time discount $249)

Add strength to cart

*sales tax applicable for WA residents

Enrollment closes June 26th at 11:59 pm PST

The primary skills and exercises that you’ll learn during this program:

  • Deadlift and deadlift variations
  • Kettlebell swings, modifications, and preps
  • Goblet squats and variations
  • The Turkish Get Up, modifications and preps
  • Overhead press and pressing variations
  • Rows and rowing variations
  • Push-ups and horizontal presses
  • Kettlebell core exercises
  • Lunges + modifications and preps
    Exercises to prepare for pull-ups or even your first pull up!
  • How to know if you are using the right weight or lifting heavy enough
  • How to progress weight selections and exercises as you get stronger
  • How to safely move weight into an overhead position
  • How to safely perform kettlebell swings and what to do if this exercise does not feel accessible for you
  • How to use resistance bands in place of kettlebells if your kettlebells are too heavy or too light for the exercise that you are practicing

COURSE SCHEDULE

 

The course will run from Sunday, July 11th through Thursday, September 2nd.

Clinics:

Sundays | 9:00-10:30 am PST

7/11, 7/18, 7/25, 8/1, 8/8, 8/15, 8/22, 8/29

Live Class 1:

Tuesdays | 10:30 am PST

7/13, 7/20, 7/27, 8/3, 8/10, 8/17, 8/24, 8/31

Live Class 2:

Thursday | 10:30 am PST

7/15, 7/22, 7/29, 8/5, 8/12, 8/19, 8/26, 9/2

*All live classes will be 50 to 60 minutes long

But what if you can’t make the live ZOOM calls?!

No worries there!

After each clinic and workout, a replay will be sent to you within 24 hours, so you can watch it or complete the workout on your own time.

We will also have a private FB group, so if you can’t make the clinic, but want feedback on your form, you can post a video there.

Finally, we will give you PDF outlines of all of the workouts in case you like visual aids AND once the program is over, we will email you all of the replays and PDFs, so you will have the material to review and keep forever.

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What equipment you’ll need:

  • 1 light jumpstretch band, 1 medium jumpstretch band
  • 1 kettlebell that you are able to press overhead
  • 1 heavier kettlebell that is appropriate for lower body work
  • A pull-up bar (Optional: We will provide a non pull-up bar option for every workout!)

For most people, here are the ranges of kettlebells that you might want to start with:

  • For a lighter kettlebell: 4 kg, 6 kg, or 8 kg (9lbs, 13lbs, or 18lbs)
  • For a heavier kettlebell: 12 kg or 16 kg (26lbs, 36lbs)

**You may also want to purchase a heavier jumpstretch band too.

Click here to download our equipment guide with purchase links!

Other benefits of learning to strength train this way...

Get real time feedback and modifications on strength exercises

There is no one-size-fits-all to movement and strength, which private sessions are great. However, not everyone has the money to pay for privates.

This program bridges the gap between a self-paced program and privates. If you find that an exercise doesn’t work for you due to an injury or body issue, for 8 weeks you’ll have access to two experienced strength coaches to help you troubleshoot and give you personalized feedback on how to adapt the exercises to your needs.

We’ll also be there to answer your strength related questions, including how to know how much weight to use, what equipment to buy, and what you should be feeling when you practice an exercise.

Develop the skills to strength train for life

Strength training can feel intimidating to learn, but once you feel comfortable with the primary lifts and skills, your options for pursuing strength in the future are endless.

The truth is that the easiest way to make strength “harder” is to use more weight as you get stronger. What does this mean for you?

Well for one, you can go back and repeat this program with heavier weights or more challenging progressions and continue to reap the benefits of strength. It also means that you can confidently take other kettlebell classes or follow different strength training programs in the future without a fear of being injured or constantly wondering if you’re doing it wrong.

Smart progressions, stability, and mobility

We get it. Whether it’s a weird shoulder thing, or a cranky knee, you might have some “stuff,” that makes strength training feel inaccessible. This program accounts for that. Not only will we help you troubleshoot, but all of our warm-ups include exercises designed specifically to improve your stability + mobility and prepare you for strength!

Accountability + Support

Everything is taught live and you’ll have access to us and a community of people also getting started on their strength journey in a private FB group.

This gives you a chance to take classes live or on a predictable schedule if you’re watching the replays, to ask your questions, make new connections, and share your wins.

Plus, you’ll also get access to our bonus workshop

An Updated Approach to Training Posture

June 27th from 9 to 11 am PST

This webinar will teach you:

  • How to know when posture or alignment matters in regards to pain or injury
  • What the research says about pain and posture
  • Exercises to train your nervous system and body for optimal posture
  • The role of the nervous system in posture
  • Specific strategies to train posture for balance, strength, coordination, less pain, and activities, such as golf, tennis, running...and more!

If you are a teacher, this will help you integrate your understanding of pain science and biomechanics to better serve your students and will teach you how to leverage the nervous system to help your students move better with less pain and a mitigated risk of injury.

If you are not a movement teacher, this workshop will give you tools and exercises that you can use in your personal fitness, Pilates, or yoga practice.

Can’t make the live? A replay will be available that is yours to keep forever!

Ready to do this?

$279 (w/ limited time discount $249)

Add strength to cart

*sales tax applicable for WA residents

Enrollment closes June 26th at 11:59 pm PST

Research-backed benefits of strength training

If you’re on this page, it’s likely that you already know that strength training is good for you, but let’s talk about why it’s so beneficial, especially for women as we get older.

Strength training is one of the most valuable things you can do for yourself and research has shown that it offers numerous benefits to improve your longevity and quality of life.

Here’s not-so-short list of what strength training has been proven to help with:

  • Increased bone density
  • Less pain and a reduced risk of injury
  • Increased muscle mass and tone, which is especially important as we age and start to lose muscle. (The fancy word for this is sarcopenia!)
  • Better hormone and stress regulation
  • Low impact cardio benefits
  • Increased flexibility, mobility, and joint stability
  • Confidence and ease during physical activities or activities of daily life

Want a longer, more science based explanation of some of these benefits? Check out our FAQ further down this page!

However, there’s a catch to all of this.

Not all strength training is created equal in the sense that it’s not just enough to practice a squat, a deadlift, or a couple kettlebell swings.

You have to use a heavy enough load consistently to experience these benefits and many of us aren’t sure how to prepare our bodies for this level of challenge or progress to heavier weights.

Which is where we come in! We’ll guide you through every step of the way, so you don’t get stuck in the no man’s land of “I bought a kettlebell. Took a class. Tried some walking lunges, and it pissed off my knee. Now what?”

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Why kettlebells and jumpstretch bands?

There’s a lot of different ways to build strength, but the primary tools of strength training include:

Barbells
Dumbbells
Kettlebells
Jumpstretch bands, which are sometimes referred to as pull-up bands, are heavier than therabands, and were specifically designed for strength training.

So with that, you might be wondering why did we pick kettlebells and jumpstretch bands for this program?

Three words: Versatility. Cost. Access.

  • Your brain doesn’t know the difference between barbell, dumbbell, kettlebell, or resistance band. All it senses is the stimulus of using weight or load to complete a task.
  • All of these tools have value. However, barbells are difficult to access and have several limitations in terms of modifications, because there are only so many ways that you can hold a bar.
  • Dumbbells give you more options, but you need several weight options to be able to get an effective full body workout.

Which brings us to resistance bands and kettlebells.

Kettlebell training isn’t magically better than strength training with barbells or dumbbells, but it is versatile AF.

SAVES MONEY

Depending on how you hold them, the kettlebell can feel heavier or lighter, so you don’t need very many of them to get an effective, full body strength workout. This means you spend less $$ on equipment.

PROVIDES CARDIO

Many of the kettlebell exercises (e.g. kettlebell swings) can be used as a form of low impact cardio.

EASILY MODIFIED

The kettlebell shape and handle gives you numerous options for performing an exercise, so you can make the exercise and equipment work for your body and not the other way around.

FUNCTIONAL

Kettlebell training mimics and prepares you for the demands of everyday life, such as carrying groceries, bending down to pick up something heavy, and being able to get up and down off the ground with ease. (Turkish Get-Ups anyone?)

INTERESTING

For those of us who easily get bored, kettlebells can make strength training feel more interesting, because once you know what you are doing, you have a chance to explore more complex movement patterns and flow.

However, as much as we love kettlebells, we included jumpstretch bands, because research has suggested that they are as effective as more traditional equipment (dumbbells, barbells, ect) for building strength, but they are also inexpensive and easy to access.

Additional Benefits of Jumpstretch Resistance Bands

  • Jumpstretch bands can help you fill in the blanks if your kettlebells are too heavy or too light for the exercise that you are practicing.
    They are a way for you to get stronger without having to invest in tons of equipment.
  • They provide lots of proprioceptive feedback (aka body awareness) on where your joints are in space, which can help you build strength with less injury - particularly if you are hypermobile.

In short, between a heavier and a lighter kettlebell and a couple of jumpstretch bands, you have all the tools you need to get really strong at-home!

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Ready to do this?

$279 (w/ limited time discount $249)

Add strength to cart

*sales tax applicable for WA residents

Enrollment closes June 26th at 11:59 pm PST

Still have questions about the program?

Let’s see if we can help!

I have stretchy bands / therabands. Can’t I just use those instead of jumpstretch bands? Also, what are jumpstretch bands and where do I find them?

Therabands are great for certain applications in yoga, Pilates, and post-rehab, but they’re not the best option for the strength work that you’ll learn in the program, because they don’t provide the right amount of resistance. Conversely, jumpstretch bands (sometimes called pull-up bands) are a resistance band developed for strength training that offer a different level of resistance that lends them more to building strength. You can purchase them here on amazon or by searching for “jumpstretch bands” on google.

I heard that strength training can help with bone density. How does that work and will Kettlebells Made Simple help?

It’s estimated that 10 million people in the USA have osteoporosis and 80 percent of those are women. Beyond that, it’s estimated that half of the women over the age of 50 will break a bone as a result of osteoporosis.

There’s a reason why women are more at risk of this than men. First, our bones are smaller and thinner. Beyond that, we experience menopause, which results in a loss of estrogen, which protects us against bone loss.

We don’t share this to scare you, but we think it’s important for you to know, especially because strength training is believed to be one of the most promising interventions to maintain and increase bone mass and density.

Why? We’ll spare you the technical speak for today, but the research overwhelmingly shows that in order to stimulate bone and muscle growth, you need to challenge your body with significantly more weight than you would in normal life or than what you can do with light resistance or bodyweight alone.

However, we understand that figuring out how to safely lift heavier weights can be challenging. This is why our program is designed to meet you at your current abilities. It bridges the gap between where you are and the skills you need to effectively build strength…and bone mass. 😉

I’m afraid I’m going to hurt myself or I have a history of injury. What if I’m not ready to practice things like kettlebell swings? Is this program for me?

The great thing about strength training is that it’s very scalable!

In this program, you will learn how to safely increase how much weight you’re lifting and how to adjust an exercise, so you don’t aggravate an existing injury. You will also refine your technique, so you can strength train without putting yourself in potentially risky positions.

We also provide options and alternatives for all of the exercises. For example, if after learning the kettlebell swing technique, you don’t feel ready for them, we’ll show you exercises that you can substitute instead during the workout. The same goes for Turkish Get-Ups, lunges, or any of the more complicated exercises!

That being said, we are not medical providers and you need to be cleared to exercise by your doctor to follow this program. If you are unsure, we suggest that you talk with your medical provider to make sure this program is right for you at this time.

This program is not for you if you are currently struggling with chronic pain that makes it difficult for you to perform day to day tasks or have a recent and active injury and have not been cleared by a medical provider to exercise.

You mentioned that I have to lift heavy to increase muscle mass + bone density, but what does that mean and what if I’m not ready to lift heavy weights?

Without getting overly technical, you have to lift substantially more weight than what you might in daily life to stimulate bone or muscle growth or to preserve what you have.

However, how much weight is relative to your current level of strength and conditioning. We’re not going to have you lift a weight that you are not ready for. When we say “heavy” all we mean by that is that it feels physically challenging (but not painful) by the time you’ve hit 5 to 8 repetitions, depending on the exercise.

Beyond that, if an exercise is not appropriate for you, there are numerous ways to adapt it and modify it, so it makes sense for your current level of mobility and strength.

In short, it’s possible to challenge your muscles and your body without practicing exercises that make your joints feel terrible.

I don’t want to get bulky or increase muscle mass! Will this program do that to me?

It’s impossible for us to predict how strength training will change your body aesthetically. For some people, it results in aesthetic changes and for others, it does not.

However, you may find it helpful to know that for you to put on a significant amount of muscle mass, you will typically need to make dramatic changes to your diet and train at a far greater volume, intensity, and time than this program outlines.

Beyond that, many women actually find that they look a bit more “toned” as a result of strength training. In short, the likelihood of looking bulky from this program is rather low.

I have pain when I try to strength train, but you said it can help with pain. What is that about?

We’re going to try to avoid turning this into a pain science blog, but it’s important to know that the experience of pain is complex and often comes from a combination of biomechanical and psychosocial factors.

What that means in English, is that many people experience pain, because their nervous system is warning them about a perceived threat or potentially “unsafe” position. However, this does not always mean that what you are doing will result in an injury (aka tissue damage).

One reason why strength training may help with pain is because pain is often the result of heightened sensitivity from your nervous system. When something is more sensitive, it’s more likely to create the experience of pain.

When you thoughtfully expose these areas to more load in a way that the nervous system doesn’t find threatening, it decreases the sensitivity, which may mean less pain overall.

Getting stronger = a signal of safety to your nervous system, because your nervous system can sense that your joints are under control.

Beyond that, it’s now thought that injuries are more likely to occur if you are unprepared for a movement and you overload a joint. Strength training can help with this, because it makes you stronger in more ranges of motion, which decreases your likelihood of overloading something.

Finally, if you’ve experienced pain during strength training, there is often an issue with the application and a few simple tweaks to how you perform the exercise (e.g. changing the weight, speed, number of repetitions, or body position) can help you have a more positive experience with less joint discomfort.

Can you explain why strength training helps with hypermobility?

Strength training helps improve your proprioception, or knowing where your body is in space.

With hypermobile joints, you can’t always sense what position the joint is in and it’s hard to feel where “neutral” is.

If you use a weight that is sufficiently heavy, it actually improves feedback and information to the joint so you can better sense where your body is.

Strength training also helps strengthen the muscles and tendons that cross the joint, which helps your joints be more stable.

I have chronic pain or an active injury. Is this program appropriate for me?

This depends on your level of pain or the nature of your injury.

If you are currently struggling with chronic pain that makes it difficult for you to perform day to day tasks or have a recent and active injury, then this program is not for you.

However, if your pain is well managed or you have a history of injury and you have been cleared to exercise by your doctor, then this program is probably appropriate for you.

If you’re unsure about if this program is a good fit, please email us at hello@naablevy.com.

Can I do this if I already practice Pilates or yoga?

Absolutely. This is one of the reasons why this program is two times a week. It is enough for you to experience all of the benefits of strength training while leaving enough room and recovery time for any other movement practice or form of exercise that you already enjoy, including, but not limited to yoga, Pilates, or running.

How long do I have access to the recordings?

Everything included in the program is yours to keep forever! At the end of the program, we will send you a download link to save everything to your computer.

What if I can’t make the live clinic or workout?

No worries! A replay will be emailed to you within 24 hours of the live recording that is yours to keep forever.

Also, if you have questions, but are unable to make the live, we will be available via a private FB group and over email to offer feedback and answer questions.

Can I do Kettlebells Made Simple from home?

Yes! As long as you have the basic recommended equipment, you can absolutely do this program at home. In fact, it was designed specifically to be done from home.

What if I would rather do this at the gym?

You can absolutely do this at the gym.

The main consideration that you will want to make here is that you’ll need to be able to watch the class replay from your phone / tablet or you will need to follow the PDF handout.

What if I have osteoporosis?

The research on osteoporosis and osteopenia overwhelmingly shows that in order to stimulate bone and muscle growth, you need to challenge your body with significantly more weight than you would in normal life or more than what you can do with light resistance or bodyweight alone.

We understand that figuring out how to safely lift heavier weights can be challenging. This is why our program is designed to meet you at your current abilities. It bridges the gap between where you are and the skills you need to effectively build strength…and bone mass. 😉

That being said, we are not medical providers. To join this program, you need to be cleared by your doctor to exercise and your osteoporosis needs to be well managed.

We will offer alternatives to avoid loaded flexion. However, this is not an osteoporosis specific program. If you are unsure of what you should or should not be doing for your individual case, then we suggest that you talk with your medical provider to make sure this program is right for you at this time.

What is the refund policy?

We understand that you may be unsure if the program is right for you, which is why we have a 14 day money back guarantee after the program has started. This means that you will have two weeks to try the program and if you realize that it is not a good fit, then you can get a full refund. No questions asked!

To request a refund, please email hello@naablevy.com before X date.

Do I have to have my camera on for ZOOM?

Nope! We believe in body and ZOOM autonomy. If you feel more comfortable turning off your camera, no judgement here!

Will this help me lose weight or get toned?

For some people, strength training may result in some form of body recomposition (aka more muscle and / or less body fat). However, results will vary based on genetics and diet.

For some people, strength training may change your physical appearance or cause you to look more “toned” and for others it may not. It is also worth noting that weight loss requires some form of a caloric deficit, which is typically achieved through diet.

In short, this program may support you in a weight loss or aesthetic goal, but it is not designed for that, nor will this program include any type of diet recommendations or weight loss advice.

What equipment do I need?

To complete the program, we recommend having

  • 1 light jumpstretch band, 1 medium jumpstretch band
  • 1 kettlebell that you are able to press overhead
  • 1 heavier kettlebell that is appropriate for lower body work
  • A pull-up bar (Optional: We will provide a non pull-up bar option for every workout!)

You may also want to purchase a heavier jumpstretch band to supplement the light and medium jumpstretch bands.

For most individuals, here are the ranges of kettlebells that you might want to start with:

For a lighter kettlebell: 4 kg, 6 kg, or 8 kg (9lbs, 13lbs, or 18lbs)

For a heavier kettlebell: 12 kg or 16 kg (26lbs, 36lbs)

Still confused about what equipment to buy?

Click here to download our equipment guide with purchase links.

Click here to watch our video tutorial.

Or email us at hello@naablevy.com and we’ll help you figure it out!

I don’t know what kettlebells or bands to buy. HAAALLLLLP!

For most people, here are the ranges of kettlebells that you might want to start with:

  • For a lighter kettlebell: 4 kg, 6 kg, or 8 kg (9lbs, 13lbs, or 18lbs)
  • For a heavier kettlebell: 12 kg or 16 kg (26lbs, 36lbs)

If you are unsure of which weight to pick, sometimes it is beneficial to go to a gym and try picking it up and performing an exercise, such as a squat or overhead press to see how it feels.

If you are able to do 10 repetitions of an exercise and it feels easy, then the weight is too light. If you are only able to do 2 repetitions, then the weight is too heavy.

By your third repetition, you should feel the target muscle engage. By your sixth repetition, you should start to feel tired.

It is okay if you don’t have the perfect weight for every exercise. The jumpstretch bands will give you more options for load. If you want more loading options when first starting out, you can also purchase a heavy jumpstretch band in addition to the light and medium ones.

Some of the kettlebell brands that we like include:

  • Rogue = thicker handle
  • Rep Fitness = thinner handle (better if you have small hands)

For what we are doing, we recommend “standard” size kettlebells and NOT competition size kettlebells (aka the really big ones).

Because you are just starting out, purchase what makes sense for you and budget. However, long term, we don’t recommend the plastic kettlebells, because they’re harder to use for more advanced kettlebell work.

If you have sensitive wrists or joints, you can also purchase kettleguards.

Click here for a PDF with purchases to everything listed above, including the jumpstretch bands.

Or click here to watch a kettlebell equipment tutorial.

Still confused about what equipment to buy? Email us at hello@naablevy.com and we’ll help you figure it out!

Can I use dumbbells if I don’t have kettlebells?

Yes and no – you can use dumbbells as a substitute for moves like squats, but the techniques we will be teaching for exercises like the deadlift and most overhead movements will work best with kettlebells.

This is because the way you grip and hold the kettlebell is different from the dumbbell, so the technique will change depending on the equipment. However, you can use dumbbells to supplement your weight options for certain exercises.

If possible, we would still recommend investing in two kettlebells. Click here to download our equipment guide for more info.

About Your Coaches:

Isabelle Headshot

Isabelle Barter

Isabelle Barter is a strength coach who helps people move beyond injury and develop a sustainable approach to strength and fitness. She is a StrongFirst Level II Kettlebell Instructor, Z Health Certified Practitioner (R,I,S,T, & all 9S courses), NASM Certified Personal Trainer, and a Precision Nutrition Level 1 Coach.

Through private virtual sessions and ZOOM classes, she’s here to show you how to move better, get stronger, and feel more confident in mind and body. When she’s not coaching clients, you can find her playing with her rescue dogs (and cat!) Otis, Pax, and Maxwell and binge watching 1990’s BBC Jane Austen movies.

Nikki Naab-Levy

Nikki Naab-Levy is a Pilates teacher and fitness trainer with over a decade of experience helping women find a way to reach their fitness goals without the burnout or injuries.

She holds B.S. in Exercise Science and B.S. Journalism from Ohio University. Her fitness wisdom has been featured in SELF magazine, The Seattle Times, and Girls Gone Strong.

When she’s not teaching a sneaky hard Pilates class, you can find her hiking in the Pacific Northwest with her corgi Charlie, listening to her favorite Bachelor podcast Game of Roses, and drinking all the coffee. To connect with Nikki, visit her website, NaabLevy.com or hop on her list for sassy workouts and no BS fitness tips.

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Refund Policy

We understand that you may be unsure if the program is right for you, which is why we have a 14 day money back guarantee after the program has started. This means that you will have two weeks to try the program and if you realize that it is not a good fit, then you can get a full refund. No questions asked!

To request a refund, please email hello@naablevy.com before 7/25/21.

Ready to do this?

$279 (w/ limited time discount $249)

Add strength to cart

*sales tax applicable for WA residents

Enrollment closes June 26th at 11:59 pm PST