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January Whole30 Takeaways + Travel Tips

Our annual January Whole30 with the QCKB community is complete! While we learn so much about our me[...]
January Whole30 is coming!

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

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!

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

Recap: Our First Powerlifting Meet

Recently Amanda and Coach Michelle competed in their very first Powerlifting meet. We sat down with [...]
Mobility Basics

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!

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

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!

Free Yoga This Saturday!

  Back by popular demand, join us on Saturday, March 24th at 8am for a FREE yoga class at 8a[...]
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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

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

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

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

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?

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

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

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

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

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

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

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

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

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

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

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

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

Thanksgiving Hours

Please see our Thanksgiving Hours below! Wednesday 11/23 - Normal hours Thursday 11/24 - CLOSE[...]
Sit Down With Keira Newton

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

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

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

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

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

Winter is Coming

Coach Ben with some solid winter advice for looking your best! https://youtu.be/1NzV0SUul00[...]
Cincinnati Chili

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

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

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

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

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)

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

Kettle-Ball

How often have you heard someone mispronounce kettlebell and say "Kettle-ball?" We hear it a lot to.[...]
Member Spotlight: Katie P.

Member Spotlight: Katie P.

Or we should say Wonder Woman! Katie was way to eager to speak about her Queen City Kettlebell ex[...]
Loyalty

Loyalty

Loyalty: noun; The state or quality of being loyal; faithfulnes[...]
Sit Down with Jason Marshall

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

Self-Control vs Self-Worth

As we move forward it is inevitable that bumps in the road happen. Setbacks occur. As children we ar[...]
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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

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

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

Thanksgiving Hours

Here are our hours for this Thanksgiving week; Wednesday: Normal hours - 6am - 6pm Thursday,[...]
Sleep To Recover

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

Member Spotlight: Kate

FINALLY- her Kate-ness speaks. After some heavy prompting (and slight trickery) I convinced her to t[...]
Just Breathe

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

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[...]
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Win Your Own Rogue Kettlebell

Who wants to win a Rogue 24k kettlebell? Everyone! We know everyone wants to win this kettlebell so [...]
Meet Ben

Meet Ben

  You may have noticed a new face strutting around Queen City Kettlebell. That would be Ben. R[...]
Bulk Up Pipsqueak

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?

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

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!!

Ma! The Meatloaf!!

Raisin Cashew Meatloaf - UPDATED! I can’t help it. EVERY time I hear the word 'meatloaf,' I l[...]
A Clean Disposition

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

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!

BFFKB; Again!

Here it is- AGAIN! BRING A FRIEND TO KETTLEBELL Do you have a friend whose been thinking about try[...]
Member Spotlight: Rob

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

Applied Principals

Some of the human body's processes and movements are automatic and others are not. The brain works i[...]
Move

Move

What is movement? "An act of changing physical location or position or of having this changed."  W[...]
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The Glutes

More specifically ass glute activation. A great coach once told me to squeeze my glutes at every op[...]
Team Player

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

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

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

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

FMS Runner's Clinic

We're excited to announce that on Saturday, March 29th we will hosting a Functional Movement Screeni[...]
Cold Pains

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

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

Christmas & NYE 2014 Hours

Below you will find our hours for next week over the Christmas holiday: Dec 23- Monday: Normal hou[...]
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Christmas Charity

QCKB is going to participate in a holiday community service activity. We pulled names from the Cross[...]
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The Threshold

Man up . . . or, something like that. I believe the new saying is “get comfortable being uncomforta[...]
Thanksgiving Hours

Thanksgiving Hours

Please take note of the Thanksgiving holiday hours! Wednesday, November 27th sessions are 5:30pm &a[...]
Warm Up

Warm Up

The warm-up. Let me start by saying this, “If you’re not warming up, you’re lazy!” That is about a[...]
Sweet Potato & Cauliflower ‘Bisque’

Sweet Potato & Cauliflower ‘Bisque’

Bisque? What's a "bisque" you ask? A 'bisque' is a smooth, creamy, highly seasoned soup of French or[...]
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Member Spotlight: Matthew

Today we feature Matthew in his own words as he talks about Queen City Kettlebell and his journey wi[...]
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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[...]
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Support System

Often times in life we find ourselves sharing our new experiences with anyone that will listen; frie[...]
Rx Bars

Rx Bars

We are happy to announce that we have partnered with Rx Bars to bring you an amazing product to he[...]
O for Awesome

O for Awesome

What's so awesome about "O?" Well October starts with "O" first off. And October is bring a friend[...]
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Labor Day 2012

Class hours are as follows for Monday, September 2, 2013; Labor day! 8am- 9am- Please make note of[...]
Time Out

Time Out

Time- it's a funny thing. Time in the fitness world tends to be even funnier. If you read a lot abou[...]
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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[...]
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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 Hours 2013

Memorial Day class times are: 8am 9am Please note that if you scheduled yourself out early, that t[...]
The Moment

The Moment

Have you ever been someplace; the gym, coffee shop, vacation, etc and just couldn't focus? You just [...]
9 Foods that lower your blood pressure
House Rules

House Rules

"A man and a Lion traveled together through the forest. They soon began to boast of their respective[...]
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Action Jackson

This little guy is 3, whats your excuse? http://www.youtube.com/watch?v=dSL63LGLlQg&feature=you[...]
Sweet Potato Chili

Sweet Potato Chili

Warm up with a pot of Sweet Potato Paleo Chili In spite of the inaccurate forecast announced earlie[...]
Members Spotlight: Lauren

Members Spotlight: Lauren

Today we spotlight Lauren, who has been coming to QCKB just short of a year. A woman of few words, h[...]
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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

Quick Video

Check out a quick video of the rig getting some use by clicking the picture! Is that Pantera in the[...]
Who Me?

Who Me?

"The first and most important step in accomplishing something is showing up.  After that all you hav[...]
The Less Is More Effect

The Less Is More Effect

"The less effort, the faster and more powerful you will be.” -Bruce Lee What does that mean? [...]
January Resolutions

January Resolutions

It's that time of year again.  New years.  With the new year comes all the hype of new year's resolu[...]
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Holiday Hours

Below you will find the times for classes over the next few weeks. Happy Holidays Dec 22 Saturday-[...]

 

 

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