January Whole30 Takeaways + Travel Tips
Our annual January Whole30 with the QCKB community is complete! While we learn so much about our me[...]
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January Whole30 is coming!
It's that time of year again! In case you're new around here: each year we tackle the January Whole[...]
Free Workout Saturday + Kettlebell Kitchen
Join us on Saturday, December 1st for Free Workout Saturday! Bring your family and friends to our 8[...]
Back to School: Free Workout Saturday!
Come get back into the swing of things with a one-hour community kettlebell session led by our certi[...]
Recap: Our First Powerlifting Meet
Recently Amanda and Coach Michelle competed in their very first Powerlifting meet. We sat down with [...]
Mobility Basics
Ah mobility. We all love it, we all want more of it in our lives. But how can you implement it in yo[...]
FREE WORKOUT SATURDAY!
Please join us on Saturday, May 5th at 11am for our next FREE WORKOUT SATURDAY!
Tell your friends[...]
Get To Know Intern Brady
As anyone who has trained with us for any period of time knows, we are a learning facility that prom[...]
Free Yoga This Saturday!
Back by popular demand, join us on Saturday, March 24th at 8am for a FREE yoga class at 8a[...]
Queen City Kettlebell Book Club: Peak Performance
Successful people and those who drive to be successful always have a few things in common. One of wh[...]
Tools of the Trade: The Sled
At Queen City Kettlebell, we take a very individualized approach to program design. Programs are tai[...]
Get a Grip: Training for Improved Grip Strength
Grip is probably one of the most over looked forms of strength out there and one of the most limitin[...]
QCKB January Whole30: Setting Yourself Up for Success
Last week we shared the details regarding participating in our our January Whole30 group; in case yo[...]
QCKB January Whole30 Details
If you've been around for some time, then you know that every January we come together as a communit[...]
What's Your Aim?
Recently I took a cue from Dave Tate in regards to “aim.” Like Dave, I had never really thought abou[...]
Important Update Regarding Punch Cards
As of December 31, 2017, we will no longer honor punch cards for class packages. If you have any rem[...]
Diastasis Recti: A Separation of Facts from Fiction
Recently an NPR article about diastasis recti has been making the rounds on social media; no fewer t[...]
Member Spotlight: Zach
It's been awhile since we've done a Member Spotlight, but this one was worth the wait. Zach has been[...]
Beyond the Kettlebell: Fernbank Park
In case we haven't met yet, I'm Michelle, and I've been with the Queen City Kettlebell team since Ja[...]
Mike's Fitness Myths: Part One
Summer is coming! It’s right around the corner, and you’re ready to start buckling down and getting [...]
Get to know Intern Mike
There's been a fixture around Queen City Kettlebell for the last several months, our intern from the[...]
Compounding the (t)issue to get results
Here is a quick tip when programming for yourself or others that will almost guarantee success i[...]
Seeing is Believing: The Power of Visualization
Visualization in performance is a beneficial learning tool and a great technique for enhancing motor[...]
Introducing: Queen City Kettlebell Book Club
It's common knowledge that a certain book has been playing a major role in shaping things around Que[...]
BEYOND THE KETTLEBELL: WHOLE30 WRAP-UP
Here at Queen City Kettlebell, we pride ourselves in the community that we have built, and continue [...]
RESOLUTIONS + FREE WORKOUT SATURDAY
Did you resolve to improve your health and fitness in 2017? We know those New Year's resolutions are[...]
Thanksgiving Hours
Please see our Thanksgiving Hours below!
Wednesday 11/23 - Normal hours
Thursday 11/24 - CLOSE[...]
Sit Down With Keira Newton
We were honored to sit down with Keira Newton of Dynamic Fitness in Santa Fe, New Mexico, after an a[...]
Handcare 101
The condition of your hands can make or break you in terms of performance in the gym. Common problem[...]
Kettlebell Flow with Keira Newton
We are excited to host Keira Newton on March 12th & 13th for Kettlebell Flow. This 4 hour worksh[...]
Member Spotlight: Toni
One of the most thorough member spotlights to date, here is Toni in her own words answering a few qu[...]
The Queen City Kettlebell Inner Circle
We are excited to announce the Queen City Kettlebell Inner Circle. Our intent is to provide our rea[...]
Winter is Coming
Coach Ben with some solid winter advice for looking your best!
https://youtu.be/1NzV0SUul00[...]
Cincinnati Chili
There may have been a time in my life when I may or may not ate Skyline for lunch three times a week[...]
Member Spotlight: Tiny Bear
You might know HER as female Evan.
Evan was more than happy to share her experiences about her ti[...]
Turkish Get-Up, Low Sweep
Low Sweep
We are assuming that you have some experience with the Turkish Get-Up at this point. If n[...]
Turkish Get-up, Elbow to Hand
Elbow to Hand
We are assuming that you have some experience with the Turkish Get-Up at this point. [...]
Turkish Get-Up, Roll to Elbow
Roll To Elbow
We are assuming that you have some experience with the Turkish Get-Up at this point. [...]
Our Split (It's All Relative)
When you look at our schedule you notice a couple of things. The biggest being our split. What we me[...]
Kettle-Ball
How often have you heard someone mispronounce kettlebell and say "Kettle-ball?" We hear it a lot to.[...]
Member Spotlight: Katie P.
Or we should say Wonder Woman!
Katie was way to eager to speak about her Queen City Kettlebell ex[...]
Sit Down with Jason Marshall
Senior SFG Jason Marshall sat down for a quick chat about what motivates him to continue his journey[...]
Self-Control vs Self-Worth
As we move forward it is inevitable that bumps in the road happen. Setbacks occur. As children we ar[...]
Holiday and New Year's Hours
Below are our hours of operation of the holidays and New Year's. Please schedule accordingly.
[...]
Stalling in The Press
Currently we have been doing a lot of presses in our program. A student asked a question in regards [...]
Everything You read On The Internet Is Real -Abraham Lincoln
First- read the link below. Actually just read the bold bulletins.
CLICK HERE TO READ ARTICLE:
[...]
Thanksgiving Hours
Here are our hours for this Thanksgiving week;
Wednesday: Normal hours
- 6am
- 6pm
Thursday,[...]
Sleep To Recover
By now everyone knows the importance of sleep. I can link you to countless studies that prove over a[...]
Member Spotlight: Kate
FINALLY- her Kate-ness speaks. After some heavy prompting (and slight trickery) I convinced her to t[...]
Just Breathe
Stay with me...
Let's just breathe...
Breathing. It is the most important thing you're going to [...]
Ponder Your Snatch With Karen Smith
Let’s talk about SNATCH baby!! Let’s talk about you and me! Let’s talk about all the good things and[...]
Win Your Own Rogue Kettlebell
Who wants to win a Rogue 24k kettlebell? Everyone!
We know everyone wants to win this kettlebell so [...]
Bulk Up Pipsqueak
It's that time of year again. Not that time of year where pumpkin flavored everything is everywhere.[...]
What if Spider-Man quit?
Alright- soapbox time:
You may have heard me mention over the past week that I may be asking people[...]
Labor Day Hours
WE'RE CELEBRATING LABOR DAY
By working 1 hour.
One class; September 1, 2014 at 9am.
SIGN UP HERE:[...]
Ma! The Meatloaf!!
Raisin Cashew Meatloaf - UPDATED!
I can’t help it. EVERY time I hear the word 'meatloaf,' I l[...]
A Clean Disposition
The hands down, biggest problem and complaint I see and hear is the slamming of the bell into the fo[...]
Move Pt. 2
In the initial blog entitled Move, I focused on what exactly movement was and how we at Queen City K[...]
BFFKB; Again!
Here it is- AGAIN!
BRING A FRIEND TO KETTLEBELL
Do you have a friend whose been thinking about try[...]
Member Spotlight: Rob
Below is a story that is very dear to me for many reasons. This is the story of Rob. Rob a[...]
Applied Principals
Some of the human body's processes and movements are automatic and others are not. The brain works i[...]
The Glutes
More specifically ass glute activation.
A great coach once told me to squeeze my glutes at every op[...]
Team Player
This subject has come up several times lately and I thought I would address it. This has everything [...]
Quick Wrist Corrective Pt. 2
This is the second part of the quick wrists mobility. For the first portion, CLICK HERE.
This is [...]
Quick Wrist Corrective Pt. 1
Wrist locking up? Feeling a little tight? Feel like your wrists just aren't flexible as they used to[...]
Quick Ankle Corrective
Tight or cracking ankles? Try this:
First pull on your big toe to 45degrees which stretches your f[...]
FMS Runner's Clinic
We're excited to announce that on Saturday, March 29th we will hosting a Functional Movement Screeni[...]
Cold Pains
As the cold weather lingers, you would think that a gym would be busier and busier. That is not alw[...]
Why You Failed In The New Year Last Year
New Year, new you! Isn’t that the same garbage you keep telling yourself? Somewhere in life someo[...]
Christmas & NYE 2014 Hours
Below you will find our hours for next week over the Christmas holiday:
Dec 23- Monday: Normal hou[...]
Christmas Charity
QCKB is going to participate in a holiday community service activity. We pulled names from the Cross[...]
The Threshold
Man up . . .
or, something like that. I believe the new saying is “get comfortable being uncomforta[...]
Thanksgiving Hours
Please take note of the Thanksgiving holiday hours!
Wednesday, November 27th sessions are 5:30pm &a[...]
Sweet Potato & Cauliflower ‘Bisque’
Bisque? What's a "bisque" you ask? A 'bisque' is a smooth, creamy, highly seasoned soup of French or[...]
Member Spotlight: Matthew
Today we feature Matthew in his own words as he talks about Queen City Kettlebell and his journey wi[...]
3 Reasons For A Massage
Lauren, our resident LMT, offers up 3 great reasons to get a massage;
"First off, I am glad to join[...]
Support System
Often times in life we find ourselves sharing our new experiences with anyone that will listen; frie[...]
O for Awesome
What's so awesome about "O?"
Well October starts with "O" first off.
And October is bring a friend[...]
Labor Day 2012
Class hours are as follows for Monday, September 2, 2013; Labor day!
8am-
9am-
Please make note of[...]
What's wrong with our food
This kid makes a lot of sense. Give this Ted Talk a watch.
http://www.youtube.com/watch?v=F7Id9caY[...]
Dr. Kathy Dooley
Being a part of the RKC / SFG community, you get the opportunity to interact with some really amazin[...]
Memorial Day Hours 2013
Memorial Day class times are:
8am
9am
Please note that if you scheduled yourself out early, that t[...]
The Moment
Have you ever been someplace; the gym, coffee shop, vacation, etc and just couldn't focus? You just [...]
House Rules
"A man and a Lion traveled together through the forest. They soon began to boast of their respective[...]
Action Jackson
This little guy is 3, whats your excuse?
http://www.youtube.com/watch?v=dSL63LGLlQg&feature=you[...]
Sweet Potato Chili
Warm up with a pot of Sweet Potato Paleo Chili
In spite of the inaccurate forecast announced earlie[...]
Members Spotlight: Lauren
Today we spotlight Lauren, who has been coming to QCKB just short of a year. A woman of few words, h[...]
GMO's defined.
As I post a lot about knowing where your food comes from, I receive a lot of questions in regards to[...]
Quick Video
Check out a quick video of the rig getting some use by clicking the picture!
Is that Pantera in the[...]
The Less Is More Effect
"The less effort, the faster and more powerful you will be.” -Bruce Lee
What does that mean? [...]
January Resolutions
It's that time of year again. New years. With the new year comes all the hype of new year's resolu[...]
Holiday Hours
Below you will find the times for classes over the next few weeks.
Happy Holidays
Dec 22 Saturday-[...]
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