The 3 Pathways to training...

I previously wrote about why and how to vary your training. One of the ways I mentioned was to ensure your training across the 3 metabolic pathways, here I am going to explain the pathways and give examples of workouts that tap into them while hopefully not geeking out on you all too much!.

Oxidative, Phosphagen and Glycolytic are our 3 metabolic pathways. These are broken down into two cardiovascular systems

  1. Aerobic: Oxidative

  2. Anaerobic: Phosphagen, Glycolytic


Each of these energy systems have their own special characteristics. Aerobic training allows athletes to work at lower intensity levels over extended periods of time and decrease body fat at the same time; increasing cardiovascular endurance and stamina.

Anaerobic training allows us to exert great effort over short durations. In this intense time period, our bodies “improve power, speed, strength, and muscle mass” (CrossFit Training Guide, P.19), while also burning fat.

On the surface, it appears that both cardio systems are quite the same, however they differ drastically. For instance, “aerobic activity has a pronounced tendency to decrease anaerobic capacity” and athletes who train specifically in this threshold “witness decreases in muscle mass, strength, speed and power” (CrossFit Training Guide, P.19). Yet, anaerobic conditioning promotes power, speed, muscle mass, strength and fat loss. Moreover, when implemented properly, anaerobic conditioning “can be used to develop a very high level of aerobic fitness without the muscle wasting” (CrossFit Training Guide, P.19). As CrossFitters, our ultimate fitness end-state is general physical preparedness (GPP). This end-state combines power, strength, speed, and muscle mass along with a strong cardio capacity to move large loads over long distances, quickly.

In order to see improvements in power, speed, strength and build lean muscle mass along with gaining strong cardio capacity we must train the two metabolic pathways that most effectively support this growth. These pathways are the Phosphagen and Glycolytic and then sprinkling in our third metabolic pathway, Oxidative.

Example Workouts

Phosphagen System

Its short, very fast sprints on the treadmill or bike lasting 5–15 seconds with 3–5 minutes of rest between each. The long rest periods allow for complete replenishment of creatine phosphate in the muscles so it can be reused for the next interval.

  • 2 sets of 8 x 5 seconds at close to top speed with 3:00 passive rest and 5:00 rest between sets

  • 5 x 10 seconds at close to top speed with 3:00–4:00 passive rest

  • Heavy single KB Snatch, Jerks are another way of training this pathway


Used mostly in KB training. Using fast intervals lasting 30 seconds to 2 minutes with an active-recovery period twice as long as the work period (1:2 work-to-rest ratio).

  • 8–10 x 30 seconds fast with 1:00 active recovery

  • 4 x 1:30 fast with 3:00 active recovery

Oxidative - Aerobic System

While the phosphagen system and glycolysis are best trained with intervals, because those metabolic systems are emphasized only during high-intensity activities, the aerobic system can be trained with both continuous exercise and intervals.

  • 60 minutes at 70%–75% maximum heart rate

  • 15- to 20-minute tempo workout at lactate threshold intensity (about 80%–85% maximum heart rate)

  • 5 x 3:00 at 95%–100% maximum heart rate with 3:00 active recovery


If you want more info just email

Stronger in the gym STRONGER in LIFE!

Kettlebell Kylie



The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts. 

 At Deuce Gym, October 28

The Tactical Strength Challenge is the ultimate test of of strength and endurance. It consists of three lifts, the deadlift, the pullup, and the kettlebell snatch. The beauty in this test of strength and endurance is that it does not favour one specific style of individual. While larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests a test of strength and endurance itself tests all participants equally.

The TSC is tested twice a year, April and October. If you're interested in entering click here or if you would like more information feel free to email me at 

Classes of competition


Men’s Open Division - A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell.

Men’s Elite Division - A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell.

Men’s Novice Division - A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Men’s Masters Division - A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Women’s Elite Division - A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell.

Women’s Open 16kg Division - A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.

Women’s Open 12kg Division (new) - A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Women’s Novice 16kg Division (new) - A max deadlift, flexed arm hang, and snatches with a 16kg kettlebell.

Women’s Novice 12kg Division - A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell.

Women’s Masters Division - A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Stronger in the Gym - Stronger in LIFE 

Stronger in the Gym - Stronger in LIFE 


Crawling, Rehabilitative, Restorative, and even a PERFORMANCE-ENHANCING movement..!!!

Working with kids and especially kids on the spectrum I understood the benefits of crawling to help improve brain function, ones ability to think, focus and reason but when I was told to crawl between movements in training I was like WTF???

But it makes sense now cause crawling helps the brain communicate, it's how a child’s brain develops and builds the connections between both left and right hemispheres of the brain. And the more efficient the brain can communicate and process the better we move cause the brain can send message to our muscles FASTER!!!, it's only logic right?

Some of the benefits of crawling:

Builds your reflexive strength -  your body's ability to anticipate movement before it happens and/or reflexively react to movement as it happens. If you are lacking reflexive strength, you cannot be as strong and as mobile as you are meant to be.

Improves your coordination. - Teaches your shoulders and your hips how to work together.

Reset your CNS (Central Nervous System) - Probably the first thing I noticed for myself when training. I was performing a  heavy clean to Front Squat ladder to windmill, I had to crawl between the Clean & Front Squats 25ft to perform my windmill, I know there would of been a lot more rest going between the two if it wasn't for the crawl there and back (forward & backward I might add) It allowed my heart rate to also drop enough to go from DKB 24kg’s to a 16kg Windmill.

Crawling improves your: 

  1. Physical strength,
  2. Mobility,
  3. Mental focus,
  4. Response to stress and;
  5. Mood

When you are moving better and feeling better, it is easier to be in a good mood.

Don't believe me? Try it!

Next Level | Double Kettlebells WHY


We all know by now, that kettlbell training is the ultimate weapon against weakness but double kettlebell training is a whole new form of weaponery!

You can’t cheat catching bad cleans or snatches. Your form must be spot on or it will be more than just bruised forearms now you're complaining about!

Nearly any exercise you can do with one kettlebell, you can do with two. Some differences are subtle and some are very noticeable.

Double kettlebell training is mostly about increasing strength and power. This is done by increasing your time under tension with heavier weights and slower tempos. Something that is easy to do with the grind movements (Pressing, Turkish Get Up, Squats…) But little tricky with the ballistic moves like Swings, Cleans and Snatches. For these ballistic moves we need to increase the weight significantly and to do this we make it a double kettlebell move.

Here is two of my favourite Double kettlebell workouts: (Be sure to warm up and cool down peep's


3x Ladder of 5

Double KB Clean & 1x DKB Press

Double KB Clean & 2x DKB Press

Double KB Clean & 3x DKB Press

Double KB Clean & 4x DKB Press

Double KB Clean & 5x DKB Press

Double Snatch to 5 x Overhead Squat


3 Rounds

5 x DKB Swing

5x DKB Cleans

5x DKB Front Squat

Rest 2-3min between rounds.

When trying this for the first time, use a lighter bell, it will allow you to put all your focus on the swing and redirection portion of the lift. And like always seek out a certified kettlebell coach, if you are in Venice, California I would only be to happy to help you can reach me at


'STRONG from the beginning'

Kettlebells not just trendy but SAFE for momma too!

The kettlebell audience is expanding. In kettlebell history mainly military and law enforcement professionals used kettlebells now you see so many of the top trainer and celebrities joining the craze including our mom’s to be!


We all know that list of benefits from kettlebells training, how they create resistance in the form of weight, offer specific balance challenges and give a total body workout etc... but did you know they can be a great choice for pregnant women who want to keep up with their fitness routine?

Sure you won't want to be maxing out, doing a 5min KB Snatch test and as the belly grows you will have to make for some changes in movement, nor would you won't be wanting to go for long workouts either because they will leave feeling more fatigued rather than energies, strong and confident like a workout should, BUT...

In most cases kettlebell workouts are even safe for pregnant. A deliberate Strength and Conditioning practice during pregnancy can lead to a healthier, fitter mom, and therefore a healthier, fitter baby. Anecdotal evidence suggests that training can lead to a more straight forward, manageable labor and delivery. Be sure to use the watchful eye of a trained BIRTHFIT Coach and check out their website for more information. They even have a great BIRTHFIT Podcast.

Happy Training!

Coach Kylie


A week has passed. The bells are down, testing is over for now, the sweat has gone, the heart is beating back to its rhythm and the mind has had time to process the weekend that was SFG Burbank 2017 (Strong First Grya)

It wasn't the weekend I had hoped for in some ways and it was more than I could have wished for in others... I didn't pass my Iron Maiden and it would be a lie if I didn't say I was little bummed, my pull-up was just not even close but 2017 ain't over yet and strength is a lifelong journey. To achieve Iron Maiden or Beast Tamer is no easy task, each movement favours a different body type so most who attempt it after years of training only get one or two elements. Iron Maiden is a weighted; pistol, tactical pull-up and strict press.  For the woman all three movements are performed with a 24kg kettlebell and 44 kg for the men.

But that's not what what Im here to write about. This weekend highlighted for me, what it means to be StrongFirst, that strength has a greater purpose, that we are always a student no matter our experience or how big a pedestal others put you on. What it means to be part of Deuce Gym to #HoldThe Standard. This weekend went beyond the realm of fitness it evoked personal beliefs, sparked new friendships and allowed me to experience what I preach first hand.

For the first time professionally I didn't feel uncomfortable or frightened to ask questions or share my knowledge and experience. ALL the staff and students brought something unique to the day which I feel allowed us all to learn better and feel comfortable, there was no 'one size fits all'. While we were put into small groups, that did not stop all the team leaders, assistants and Master Instructor making sure they got eyes on each and every one of us; we all were learning from each other, cause we are #AlwaysAStudent

This weekend was a family coming together to help each other grow and develop, there was no ego, there was courage, strength, understanding, guidance, compassion, encouragement. You were challenged to be the best you can be and shown what it means to be StrongFirst. That to be strong doesn't just mean how heavy you can lift, it's a lot more. Its being open and ready to learn, it's helping others, it's knowing when to stop before you hurt yourself, it's being able to fail like professional with integrity and honesty, it's having the courage to seek the answers you don't know, ask the questions you need to ask. I took away so much from this cert, I left with more tools to help my athletes/students and self, with more fuel in my fire to go after my dreams, greater self belief, inspiration, passion and pride to say I am part of the StrongFirst family.

Thank you StrongFirst.

Do it like a Celebrity!

The new benefit of Kettlebell Training...

Strong & Sexy!

I won’t lie, … kettlebell workouts are HARD, but that is why they are so effective. If you don’t mind the grit or a solid challenge and want maximum results with minimum time, then invest in kettlebells.

I know I am bias to kettlebells because I love the challenge and grit it requires, you can't fake your fitness or strength with a kettlebell and while I love a good barbell throwdown, it's just not always practical.

It doesn't matter if I want to slim down, improve my flexibility, build lean body mass, power, strength and speed, kettlebell training can do it all, they are resilient and reliable for delivering results both for me and my clients; but I'm not the only one who loves it a number of celebrities have spoken publicly about their use of kettlebells… you judge the results:

  • Katherine Heigl
  • Kim Cattrall
  • Jessica Biel
  • Jennifer Lopez
  • Angelina Jolie
  • Vanessa Hudgens
  • Sylvester Stallone
  • Ethan Hawke
  • Matthew McConaughey
  • Most of the cast from the movie “300″

I think it's obvious by these red carpet faces, kettlebells give strength and tone without adding bulk. The American Council on Exercise did an independent study on kettlebell workouts that found that: During the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort.

5 Simple Effective Workout

Just like our celebrates have if you decide to give kettlebells a try, seek a certified coached before going solo and ensure you have medical clearance. If you are in the Venice, California, you can email me at

Workout1: TABATA Swings or Snatch 8 Rounds of  :20 on :10 off Then rest 2min and repeat another 3 times

Workout2: AMRAP 5, As Many Reps As Possible in 5min Snatch

Workout3: 1-5 Ladder; Clean, Press, Front Squat.  Start with 1 rep each and go up till you are doing 5 reps of each. Rest 2min between each flu ladder and Repeat 2 more times. (1-5 is one ladder)

Workout4: Double Kettlebell Front Squats. 3 sets of 5, or 4 sets of 4 Give yourself enough rest between sets about a 1-2 min.

Workout5: Double Kettlebell Presses 3 sets of 4-6 (best to do less reps with heavier weight, but you it feels easy for you with the kettlebells you have do an extra rep per set.


Time cant be your excuse now!


"But I don't have time to do all that.." 

I hear this a lot and yeah sure it can be the case especially when you train isolated muscle groups as a posed to functional multi joint moves which most of us don't need after all functional moves replicate daily life movement and help us achieve longevity. 

What's Functional, Dynamic, TOTAL BODY Strength and Conditioning… KETTLEBELLS

Kettlebells aren't anything new, they date back to the 1700s, when Russian strong-men began using them during training.

A kettlebell basically is a cast-iron ball and handle, due to its nature in shape exercising with kettlebells exercises throw off your center of gravity, forcing you to use multiple muscle groups, including your core, to maintain your balance. So that's also why, subbing a dumbell for a kettlebell isn't not the same; sorry for anyone out there who thinks if you use a dumbbell or kettlebell for the same movement gives you the same results, it doesnt, it gives you similar but the unique shape is what gives its key difference.

Like everything in life, mastering the fundamentals or basics are key to achieving the best results. The devil is in the detail as they say..

So what are the fundamental sacred 6 movements in kettlebell training?

Exercise 1 The Swing

The Russian-style kettlebell swing, when performed with proper form it's great for building your posterior chain and cardiovascular system. Its Strength & conditioning in one! It represents full-body power, while aiding extreme fat loss, and a high level of cardiovascular conditioning. It's also the foundation of all kettlebell ballistic moves.

Exercise 2 The Goblet Squat

Squatting is a fundamental movement pattern, you squat to sit on a chair, you squat to use the toilet and that's just the start, have a solid and strong squat and your on the path to a long happy independent life, no nursing home at 55yr for you. The kettlebell goblet squat isn't just a leg exercise; it's another total-body movement that offers strength, mobility and conditioning. It will never replace the barbell squat for strength but great at fine tuning that movement pattern!

Exercise 3 The Turkish Get-Up

The Turkish get-up is a slow, deliberate movement that's been around for centuries. You start by lying on the floor, then stand up, then lie back down again in a specific sequence of movement transitions. It's about fluidly but when you add the load of the kettlebell it now requires, strength, mobility, total body awareness, it's a high skilled movement and for good reason, like i've said before, it's the ‘Ultimate Body Builder’ physically and mentally!

Exercise 4 The Strict Press

It's not just any kind of overhead press because you use your entire body, pressing from the your feet all the way to your core to your arm and this and the fact you're pressing from your shoulders more natural plane of motion, it's no wonder it feels stronger than with a dumbbell or barbell. Clients of mine who have mastered this movement then applied its principles of total body pressing and corresponding breathing have seen gains in all their major barbell strict lifts!

Exercise 5 The Clean

Similar to the kettlebell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettlebell finishes in the rack position as opposed to being projected horizontally away from your body.

Like the Snatch is the most technical lift in Olympic lifting and timing is crucial, the same can be said for the kettlebell clean. It can take a while to learn and even longer to master but it's an essential movement in high-powered kettlebell complexes.

Exercise 6 The Snatch

The kettlebell snatch—sometimes called the Tsar of kettlebell exercises—is the ultimate display of full-body power and is nothing like a barbell snatch.

The kettlebell snatch is physically demanding but the benefits are worth it, total-body strength and conditioning at its highest. It increase athletic performance, builds strong powerful shoulders and explosive strength.

This exercise should not be attempted until the kettlebell swing hip-hinge pattern and explosive hip drive are established.

Getting Started

Sure you can youtube how to do these moves but the kettlebell is a very unique tool that requires proper technique to get optimal results, it's not just the movement pattern but the breathing to correspond. If you want to learn more, I offer small group and personal training in Russian Kettlebells you can reach me at and book your intro now!

So what's your excuse now? ;)


Kettlebells Bulletproof your shoulders!

We have all been there or known someone who has, hell I've injured both my shoulders and if I face reality, it was from lack of proper warm-up, incorrect movement patterns, going to heavy before I had mastered the move, poor stability and pushing through pain.

Three common shoulder injuries are;

  • Rotator Cuff Injuries, usually in form of a tear or strain,
  • Impingements
  • Instability/dislocation.

Many shoulder injuries are preventable by strengthening the Rotator Cuff and scapular musculature, while maintaining joint mobility and stability. There is no point building strength if the body then won't move in its full range don't you agree?  

But it’s important to perform the right types of exercises and avoid poor technique faults and training methods, not to mention avoid OVER TRAINING

Here are some great exercise you can start to incorporate into your training, either as warm-up or part of your pre-hab/Re-hab work and see the strength grains come in!

Halo - Effective for the shoulder joint and the thoracic spine mobility. Common reasons why some people struggle to get those extra lbs overhead

Arm Bar  - Great for Rotator cuff, Lats and Thoracic. Not as dynamic as the TGU or Windmill but the stability and proprioceptive benefits (knowing where your arm is in space) are outstanding. Also, it really opens up the anterior portions of the shoulder complex (anterior glenohumoral joint, pecs, and rib cage). For tight pectorals and forward rounded shoulders, this is a fantastic mobilization.

Sling Shot - The Slingshot helps improve shoulder mobility, grip strength, rotator cuff strength, and core strength. When you think about why are we not doing more of these? One of the keys to improve your strength is increase grip and core strength! It is an active movement, but it can produce a mild traction effect on the shoulder. For patients who have trouble reaching behind their back, this movement can really help, and it's fun to do.

Military Press - The kettlebell military press is excellent for total shoulder strength, but has the mobility and stability elements to it, as well. The key being the plane of the scapula, which is approximately thirty to 45 degrees anterior to the frontal plane (see picture). Basically, your arm is not positioned straight out to the side and it’s not straight out in front of you.


TGU - Arguably, the Turkish get up (TGU) is the most important of these exercises, you have heard me refer this to the ‘Ultimate Strength Builder’. The TGU enhances and optimizes Rotator Cuff function by moving through a broad range of motion, all while firing and stabilizing the rotator cuff the entire time. The TGU fires the rotator cuff the entire time but also the weight bearing positions mean the scapular is building stability and strength. Just don't rush the TGU, move through each transition slowly and with control.

Windmill - Requires a dynamic range of motion, mobility, and stability. Rotator Cuff must constantly fire and stabilize the humeral head through the wide range of motion. It’s also great for the hip and spine strength and stability. 

Russian HardStyle Swing - swing is fantastic for the rotator cuff. The entire time you are swinging the kettlebell, the rotator cuff is firing to stabilize the shoulder joint and maintain the ball of the shoulder in its socket.

By no means are these the only ones, these are just my favorites cause they warm me up well before training and have some great BANG for the buck!

If you have any questions comment below or email me at

Happy Training!



Get more out of your morning cup!


Matcha Green Tea,

the miracle elixir!

I was at my local coffee shop a few month back now and was saying how I needed to stop coffee cause of the hard crashes I experience from it and more importantly because of my psoriasis. It was aggravating it, the crashes were getting worse and my anxiety was creeping back.

The suggested I try Matcha Tea, said it will do more then just give me the energy coffee was but would also support the stress I put on my body with my training, so then I decided to do some research and found out some additional amazing other benefits of this fine green tea! 

1. High in Antioxidants

We’ve all read this word before. Antioxidants and know the amazing benefits so I won't bore you with that, BUT did you know, Matcha Green Tea provides over 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) method. It's also loaded with Catechin EGCg 60% almost and is one of the most potent and beneficial antioxidants around. 

2. Enhances Calm

We now know that a higher state of consciousness is due to the amino acid L-Theanine, this is found in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness caused by other “downers.”

3. Boosts Memory and Concentration

Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!

4. Increases Energy Levels and Endurance

We all know that green tea naturally contains caffeine, however the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

5. Detoxifies the Body

As Matcha tea leaves are deprived of sunlight few weeks before harvesting they have high levels of chlorophyll, this not only give this tea it's beautiful vibrant green color but also is a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

6. Fortifies the Immune System

The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. 

Where To Buy Matcha Green Tea

If you’d like to buy Matcha online, look for the Japanese Ceremonial Grade powder.



FAT BURNER - ATHLETE BUILDER; Are you doing it right?

Dan John described the Kettlebell Swing best when he said, “The Swing is a fat-burning athlete builder.” -Dan John

The Swing is the unsung hero and here is why...

  • Builds stronger healthier backs by developing your posterior chain; specifically your calves, hamstrings, glutes (that kettlebell booty), and lats and strengthening your core.
  • Builds explosive power and helps to increase your overall power output.
  • Supports metabolic conditioning; and can be specifically targeted for fat loss or programmed to target a specific energy system component for athletic development.

A lot of people fail to take advantage of the benefits of the Swing and mostly because of pour technique. I hear often, but it hurts my back, my quads burn out yet, the kettlebell deadlift and swing are two very common prescribed exercises for those recovering from back injury even with the elderly. When performed correctly, the kettlebell swing is one movement that builds strength and endurance or can burn fat, and you can do it anywhere!

So are you doing right?

Here are the StrongFirst guidelines for a solid KB Swing:

  1. A neutral back. Your neck should be slightly extended or neutral on the bottom of your swing

  2. Your heels, toes, and the balls of your feet should remain planted and your knees should track your toes
  3. Your shoulders should be packed
  4. The handle of your kettlebell should pass above your knees during your backswing
  5. Your arms should be straight in the bottom position
  6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing
  7. Your body should form a straight line on the top of the swing; your hips and knees should extend full, and your spine should be neutral
  8. Your bio-mechanical breathing matches. Meaning you inhale on the eccentric (when you go down) and exhale on the concentric (when you come up)
  9. Your abs and glutes visibly contract at the top of your swing
  10. Your kettlebell floats momentarily on the top of your swing

This image belows show you the body position and how the KB Swing is a hinging motion similar to the deadlift. By engaging your core, lats and squeezing your glutes you will achieve the straight back at the top and not over arch your back and stop the bell going to high. *Please note the image below is not showing a neutral neck throughout which is a requirement to correct safe form.


To train Kettlebells you have to change your approach to training and the way you think. The big jumps in weight  and high repetition of movements required to move up in weight  tax you both physically and mentally, more often or not your emotions get in and you quiet before your body dose in a training session.

Kettlebell training requires: 


Kettlebells train the mind and body and are the ultimate and often most un-utilized form of Strength and Conditioning training. I like to call them the stealth weapon of the gym floor!

You want to LIFT HEAVY-ASS weights, then train the TGU!

To lift heavy weights you need more than just physical strength, you need mental toughness and total body awareness, you need to ensure your CNS (Central Nervous System) is fully firing so you can properly and safely lift your TRUE 1RM or just lift heavy in general. You need to kbe able to quickly switch focus to the muscles that are required, to activate them fully and not loose tension in other areas of the body all while knowing where the weight is and your body is in relation to space.

The TGU is the best movement to build such total body strength and awareness that’s required when you want to lift heavy and safely,  and here's why…

  • It requires shoulder stability and control, core strength, and leg drive
  • Promotes upper & lower body stability 
  • Promotes cross lateralization (getting right brain to work with left side/ right arm with left leg, left leg with right arm)
  • Your upper and lower extremities must work all at once if the bell is not to win the fight.
  • Promotes reflexive stability of the trunk and extremities
  • Stimulates the body's systems that allow us to balance (vestibular, visual and proprioceptive system) 
  • Develops upper body, trunks, and hip strength
  • Promotes spatial awareness, shoulder stability, thoracic extension and rotation, hip and leg mobility and active flexibility
  • Requires both rotary and linear stability
  • Stability in two different leg patterns – lunge stance and squat stance as well as
  • Single leg hip stability during the initial roll to press and during the bridge
  • All this from one movement!

Coach Kylie


Crossfit building a stronger resolve and positive mindset in women!

Crossfit building a stronger resolve and positive mindset in women!

CrossFit is more the just the latest fitness craze or lifting heavy weights. CrossFit builds confidence through found strength. Good foundation an exercise of social skills for those who may be naturally introverted.


1. Harness Happiness: Releases endorphins during and after you exercise similar to a runner’s high, but much more fierce.

2. Skyrockets your Self-Esteem: You start to achieve and believe things you once deemed impossible and therefore. helping to achieve improved body image, self-perception and sense of accomplishment.  

3. Teaches you Strength has a greater purpose: This sense of dedication and focus it encourages transfers into all aspects of your life, including your personal relationships. Strengthen your body; strengthen your mind; strengthen your relationships be ready for LIFE

4. Frees Your Social Butterfly: The only thing more fun than strength training is strength training with a friend or partner. Also, there is such a tight-knit strength training community who will share common values and interests with you. Love your fellow lifters!

5. Energizes you makes you more present aware: CrossFit tapes into 10 GPP strength, endurance, power, speed, agility, coordination, balance, stamina, flexibility, accuracy and taps into the 3 energy systems all which means more energy and body awareness.

6. Gives you  a break from the daily grind:  Although strength training requires focus, it gives your brain a break from the intellectual thinking you endure all day and your emotional self.

7. Better Sleep: It has been documented that those who train can sleep more deeply. Your body will need that quality sleep in order to repair, recover, and reap the benefits of all of your hard work. You earned it!

8. Decreases stress: We all know training releases endorphins, which puts anxiety and depression in the doghouse.  It also increases norepinephrine, which can boost your brain’s ability to cope with stress.

9. Make Time For YOU: Make uninterrupted “you time” an essential part of your day. Do some cleans to clear your mind.

10. Brings Balance back: A stronger Body means a Stronger Mind, a Stronger emotional self which Means a happier healthier you, one who is ready to take on any obstacle.

11. Satisfies your inner beast: Teaches you how to be independent and still take part in a group environment!

Want help building a strong you? Email me at:


Why we should add variance...


By varying your training:,

  1. Does not allow your body to get use to one style

  2. Doesn't allow your mind or body to run in autopilot and therefore reduces training plateaus and stimulates brain growth and development.

  3. Builds anaerobic muscles

  4. Exposes your strength and weakness, shows you areas you can grow, its challenges you mentally and physically, makes you more aware and present cause you don't know what's going to happen, gets you out of your comfort zone and after all that's where true change and transformation begins.

  5. Keeps you MOTIVATED


After years of training endurance only I can know first hand the benefit of varying your training. While i am no fan of single style training and I strongly encourage those who do to step out of their routine and try something new, I am truly happy they are at least moving and doing something for their well being, Movement is LIFE!


Ways you can add variances is by taking on a new sport, adding yoga or weightlifting to your training, mix up the intensity, reps, or even you goal of the workout… go on MIX IT UP A LITTLE you won’t be sorry!


Coach Kylie


A Shift - Finding Balance

Since being back in Oz many of my closest and dearest friends have

notice a major shift and change in me, I'm no longer so anxious,

ridged, stressed and racey I have calmness about me, so thought I'd

share it with you all what I've done to achieve this.

Instead of listening to my ego I listen to my heart, my body; to life’s rhythm

Instead of attaching myself to things be it money, title, clothing a person or any other thing society tells me I must have to be whole I attach myself to my purpose which is also my passion

I share my experience and listen and learn from others who share theirs. I found balance between the hustle of life and the enjoyment of living.

Yeah I have my days still when I go bat s*#t crazy but I find they are less often than before

I surround myself with people who feed heart not my ego

I made peace with myself and my past

I stay in the present never looking too far down the future

I feed my body food that nourishes me not just satisfy the hunger. I train my mind, body and soul

I feed my mind heart felt thoughts, I don't just think positive, I live breath feel and believe those thoughts.

Just start by Taking 5min a day to just stop and feel don't think just feel and listen to your heart

Change isn't easy so be gentle and kind to yourself! 


Workshop - Power of the Swing

Hi There!  

CrossFit has settled in as the market leader in functional fitness, and with the global growth of the program comes a need for coaches and gyms to assist participants in making improvements across every element within reach, and kettlebells are often the overlooked and unsung heroes of power and speed development.

I run Kettlebell workshop 'Power of the Swing', a specialist workshop to enhance skills that will help athletes generate more force, more power and more strength in order to accelerate their Physical results.  

Did you know kettlebell training is an absolutely crucial element for CrossFit athletes? It stimulates effective muscle building, fat loss, and endurance in a compact, high intensity environment that challenges the neuromuscular system to perform as one fluid unit.  The result—a near perfect all-around workout that can elevate anyone’s CrossFit game. The only problem: most CrossFit enthusiasts haven't had access to it...until now.  

As both a CrossFit and StrongFirst certified personal trainer, I have dedicated much of my career to perfecting kettlebell techniques and form to achieve maximum results for my clients.  As a former triathlete, figure skater, and competitive dancer, I know firsthand how life changing this course can be, especially for competitive CrossFit enthusiasts.  Simply put—kettlebells transformed my lift, and transformed my life.   Because of kettlebell training, my form and body awareness, be it a hip drive, or an Olympic lift, were exponentially improved, creating a more balanced and effective workout.


“I never knew I was doing kettlebell swings—the foundation of kettlebell movements—inefficiently until I took Kylie's course,” says Alia Dong-Stewart, coach at Intrepid Athletic. “It's exciting to have someone knowledgeable show you a better way to perform and see that performance crossover into other movements"  

My kettlebell workshops focus primarily on form, function and technique and are specifically designed to elevate an individual's success and performance.  Using an array of hardstyle swings, power breathing, and high intensity ballistic movement, I ensure each student will build muscle, minimize injury, and increase stamina.  


“There is no doubt Kylie’s kettlebell challenge improved my form,” says Becky Leetch, member of CrossFit No Boundaries gym. “I’ve been struggling with my hip pop for years—but thanks to Kylie, I’ve maximized my workout potential.”



So, why not give yourself the chance to take yourself to the next level, to reach once unknown and untapped physical potential.  My kettlebell workshops range from one-and-a-half hours to four, and guarantee a high quality education and burn for all fitness levels. 


Next Power to the Swing -October 24th 12noon at ZenFit Academy, Hawthorne, CA 90250



LOVING These products at the monument especially with my crazy schedule! Shoot me an email if you want to know more

Clean, plant-powered fuel so you can take on any sport. Be your best from start to finish.Achieve peak performance in sports and exercise. Utilize the entire PhytoSport collection to promote increased endurance and energy, while also supporting blood flow and oxygen to muscles, thereby helping to support post-exercise recovery. 

PhytoSport Complete Hydration features a powerful blend of 6 electrolytes supporting optimal hydration including levels of sodium, potassium, calcium and magnesium that may be lost while sweating or through physical exertion.* Use it during today's run or tomorrow's workout. 

PhytoSport™ After Workout is formulated with branched-chain amino acids to help support muscle repair, alleviate exercise-induced muscle soreness and promote recovery from normal exercise-induced muscle damage.◊ Add to water or an Arbonne Essentials® Protein Shake Mix to make a nutrient-rich recovery shake for additional muscle support and repair

PhytoSport™ Prepare & Endure allows you to be your best from start to finish. Maintaining endurance and energy is crucial to supporting peak physical performance. Prepare & Endure delivers carbohydrates, D-ribose and L-carnitine to support energy and help prevent the “crash” when you don’t have the fuel you need. Key amino acids support nitric oxide production to help deliver oxygen to muscles and maintain healthy blood flow for optimum per­formance.◊ Arbonne PhytoSport Blend delivers antioxidant botanicals to help fight oxidation that occurs during exercise.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Learn More & Shop NOW


Proud to announce partnership with this top 50 Company


How are you?

Now thats its official, I’m so excited to share I am now partnering with Arbonne. Arbonne has been around for 35 years and prides its reputation for products that are pure, safe and beneficial to the bodies needs. Arbonne is a highly regarded premium brand with Swiss heritage manufactured here in the U.S.

The products are all certified in the following ways vegan certified kosher certified, Non gmo certified GI certified and BSCG (banned susbtance) group certified Gluten, dairy, whey, soy and fructose free so are suitable for everyone including those with dietary restrictions or sensitivities. After researching the market place for a product that not only works but meets the needs and demands of my clients, Arbonne stacked up the best, not only due to their state of the art research and development facility (AIRD) but their unparalleled commitment to the use of formulations safe and beneficial to the body, sourced only from the field, the farm the oceans and nature, they source their pure ingredients with a carbon footprint in mind, but also to ensure their commitment is never undervalued, all being tested and endorsed prior to release. Its for this reason also we share the same values and and philosophies, and I can confidently endorse their products! As you know, I am allergy risen, have super sensitive skin and as a result not a big fan of supplements, but I understand my clients needs and the stress of todays fast pace living. I've personally trialled the products and so have some of my clients and friends with noticeable results and positive feedback. Arbonnes kids/teen range is second to none which is initially what caught my eye with my passion for assisting kids with spectrum disabilities,there is NO OTHER product out there like it, believe me Ive been looking!

My top 3 Nutrition Products are:

  1. Cleanse
  2. Protein 
  3. Phytosports

Feel free to email me at for more information on how to bring balance back into your life! Or take a look at some of the amazing products at kylie.tullipan@arbonne


Health | Wellness | LIVE

Child Obesity isn't all what FOOD is doing to our children!

Food not just making us fat

Yet just another frightening fact of todays way of eating and why we need to go back to our roots and eat the way our body was designed to eat, like the hunter & gathers we are.

A must read for any parent, teacher &/or role model. Our food isn't just making us fat, its aging us & having our biological clock tick faster!

Food Mood! - How Food affects your child

Great easy read and guide on how food affects your child, the benefits of clean eating. You don't have the be a 'straighty 180' about it, a great nutritionist once told me, live by the 80/20 then its not a diet or punishment but a way of life, a life style. When it becomes a way of life it become habit and is easy to maintain.  

The 80/20 rule is, eat clean and healthy 80% of the time and 20% of the time be a 'little' naughty. I must say myself and clients who follow this soon found ourself wanting to eat more like 95/5 cause you just felt too good and those naughty treats didn't taste as good anymore!

Remember the benefits are not just for our children but yourself also!

Happy  reading!