The 9th Soul

“What are you doing??”

Posted in Uncategorized by Fated Blue on September 29, 2013

Adventures in Tire Flipping

The question I’ve heard most in just the last two weeks is, “So, what are you doing??”

I only have a few people with whom I freely talk to about the program. There are visible changes however, so people approach me. This doesn’t mean I don’t talk at all about it. I’ll talk anyone’s ear off who really seems to have an interest. I believe in it, so if you really want in, I’ll point you in the right direction.

90% of the questions come from people in my work environment. It’s a mix of civilian and law enforcement, and someone is always dieting. Doing the next cabbage/cayenne pepper/lemon/fruit water flush, or whatever kidney killing thing is popular at the moment. Very few times does any of it include actual nutrition training or nutrition/fitness regimens.

So that I’m not being judgey here, I’ll throw myself on the mat. I’ve never…

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10,000 Kettlebell Swings

Posted in Uncategorized by Fated Blue on September 27, 2013

Book Review: The Small Change Diet: 10 Steps to a Thinner, Healthier You

Posted in food, health, Special posts by Fated Blue on September 22, 2013

I saw this book two weeks ago on a 70% sale in my local bookstore. I’ve always researched about fitness and how our body generally reacts to food and exercise. I myself have written a few blogs and even shared blogs that are quite interesting to read about. When I saw the book and perused the author’s titles in the front page and the first few pages of the book. I figured I need to have a little review of my own ideas and browse a certified professional when it came to fitness and weight loss.

I mean, I know how I did it and whenever my friends or colleagues ask me for tips or recommendations I tell them what I know not only from what I know but also from what I have researched and read on the internet, on books, and on videos. I just wanted to know more in a sense that I get to tell my friends “oh this author has some good tips” or perhaps actually give them a solid reference, the type of reference that they can actually hold, instead of me blurting out “I read somewhere that…” or “There was this article I saw that…” and this would be better because people yearn for concrete stuff nowadays and ideas to these kinds of people are all just wind.

Aside from that, I figured maybe I can get some good tips too and I found a lot in this book.


Where there’s a will, there’s a way (Sept ’13)

Posted in Uncategorized by Fated Blue on September 21, 2013

K.O.R.E. 360º

Lower body circuit (1 kettlebell)
Today you will be doing:
Alternating twisting dragon lunges (total)
Tactical Lunges (total)
Figure 8s
Beginner: Do 5 sets of 6 reps of each of the above exercises.
Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises
Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises
***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)***

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

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Double the Pleasure, Double the Fun with the Double Kettlebell Deep Six

Posted in Uncategorized by Fated Blue on September 20, 2013

I recommend this blog for SFG enthusiasts. Performing with two kettlebells is not simply doubling the load but also doubling the effort and the gains as well as the excitement of working out new challenges for kettlebell fans.

Omaha Elite Kettlebell - The Amazing 12 Omaha

Screen Shot 2013-09-19 at 5.04.49 PM

One of my favorite kettlebell drills of all time is the “Deep Six” by Master SFG Instructor Jon Engum. The Deep Six gets it’s name because it features the six fundamental kettlebell techniques taught by Pavel Tsatsouline performed in the form of a complex, as originally written it uses a single kettlebell (12-16kg for women, 20-24kg for men) and asks you to build up to completing 15 minutes of work without setting the bell down.

The beauty of the Deep Six is that it creates a simple and challenging way to drill all of the fundamental kettlebell skills taught to and by SFG certified instructors with a single bell while building strength and endurance.

Jon Engum has written an excellent article on how to program and progress the Deep Six which can be found here:

Here’s a video of 13-year old performing the deep six for a single round.


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There’s a first time for everything

Posted in Uncategorized by Fated Blue on September 18, 2013

Adventures in Tire Flipping

I’m a Marine. One of the non negotiables in Marine Corps boot camp was the use of the word ‘Can’t’. There were severe penalties not only to yourself, but your fellow recruits. It’s a good rule in life. I like it. We use it in our home to this day. There is no ‘Can’t’. Only, I will try. I will do my best. So on and so forth. ‘Can’t’ is not a word or a state of mind that I subscribe to, but I probably came the closest I’ve ever been in my life to saying it during my consultation and evaluation workout.

Sounds so serious you might say. It was. To me. I’ve done a lot of hard things in my life. I don’t say that as a boast, I say it as a fact. A point of reference for everything I’m about to write. I went into this…

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Best Gym Equipment For Home Or Outside the Gym

Posted in Uncategorized by Fated Blue on September 17, 2013

Read this for those who have no clue on how to start their own affordable home gym with particular interest in Kettlebells.

Treat Yoself Time!

Whether you have a gym membership or not, it’s a smart investment to obtain some gym equipment for your home. I myself have a gym membership, but sometimes I just know when a gym gets way too crowded for me to be productive, or it’s one of those days when I feel too tired to actually make the trek. Or I just feel like doing some awesome workouts outside.

There’s nothing wrong with or lazy about wanting to create a home gym. Hell, I’d love to make my own bro-dette lair of iron-hoisting if I had the extra space, but alas…

Now I’m not suggesting that this home gym completely replace a fully decked out gym, but it does mean you have less of an excuse to chicken out of a workout even after a long day of work.

When I say “home equipment” I don’t mean spending thousands of…

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