1H SWINGS & SIDE PLANKS

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Yesterday I posted about 2H Swings & Planks.

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Today’s special sauce is 1H Swings & Side Planks!  Again, So simple & So effective!

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Set a timer: 15s Swing(5R;L)/ 15s transition/ 15s Side Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT! Just remember to alternate R&L with the side plank.

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I did this for 20 rounds with a 24kg #kettlebell.

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I working to build a better 1H Swing…I know…this will do the trick!

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Side note…you’ll see me do some head nods…I’m always doing a self check to make sure I’m not tense in the area away from the plank.

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I can’t wait to see what I’m working with at the end of my program.  Kettlebell Crusher!  You can still get this program for 20% off!!  Link HERE👊🏻💪🏻🤙🏻

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

SWING & PLANKS

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So simple & So effective!

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Set a timer: 15s Swing/ 15s transition/ 15s High to Low Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT!

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Yesterday, I did this for 20 rounds with a 30kg #kettlebell.

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

KETTLEBELL CRUSHER: Lets Train Together!

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To close out this awesome 2019 year, I am going to be following our signature KETTLEBELL CRUSHER PROGRAM!

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I want any & everyone to follow the program with me!

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From now until 11/18/19 you can purchase the Kettlebell Crusher Program for 20% off!

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Use the code: KBCrusher20

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Link HERE!

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The Kettlebell Crusher program is an 8-week program, that includes four 60-minute workouts per week – that’s a total of 32 workouts!

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Program is appropriate for intermediate to expert level kettlebell training enthusiasts and coaches.

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You will have access to our online Facebook group to review your training & receive coaching from me as WE progress together through he program!

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Lets do this!  Train with me in our exclusive group and follow this kick ass program!

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Use the Code: KBCrusher20

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Link HERE to the program to purchase!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

Last 12 HOURS to Get into my Mens Group!

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Click HERE to get your spot!  $1400.00 worth of coaching and training for $299.00

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EMPOWER U MEN is DESGNED FOR HOME & TRAVEL!

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The #1 question I receive about my group coaching program is:

“Can I stay on the program if I travel?”

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Absolutely.  You can.  The workouts are designed to be done anywhere, home, away, hotel gym!

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Nutrition is a template of macros & with a simple a trip to a grocery store, you can stay on track.

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Right now I am in AZ on a business trip & you can see I easily made up my morning shake with a travel blender & a quick trip to the local store.

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Nutrition does not have to be hard.  I help coach you through it & make it manageable.  Plus w/ weekly calls I can help you develop a plan for travel.

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First & foremost I am an educator, I have passion to help you & teach you to be the best you can!  You will learn so much on my program & I will EMPOWERU to thrive!

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EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  Registration closes on Nov 4th.

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Join NOW to get prepared!

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An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

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EmpowerU: Men Online Group Coaching includes:

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An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

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Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

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Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

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Click the link HERE to get your SPOT…it closes in 12 hours!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

24 HOURS LEFT TO GET IN AT THE SPECIAL PRICE!

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LINK HERE

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Price goes up on OCT 31!

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Transformations will happen: Mind, Body, and Lifestyle to optimize your hormones!

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In 8- Weeks…On average guys will drop 2 inches from your waist and potentially gain 2lbs of Lean Muscle.

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Learning the facts in my Online Group.  Hands down this is the golden ticket in my group & when you are done, you will  have the keys to the factory to be LEANER, STRONGER, & have better HORMONE HEALTH.  I will teach you the best & ONLY ways to Optimize your testosterone.

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All evidenced based and no GARBAGE!  TRUTH!

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!  PRICE GOES UP on OCT 31.

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Click the link HERE to get your SPOT…it closes once I hit 10!  PRICE GOES UP TOMORROW!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

5 Spots ARE LEFT.  REGISTRATION IS OPEN FOR the NEXT 48 HOURS.

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LINK HERE

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What are the best supplements to Optimize Testosterone?

_

Learning the facts in my Online Group.  Hands down this is the golden ticket in my group & when you are done, you will  have the keys to the factory to be LEANER, STRONGER, & have better HORMONE HEALTH.  I will teach you the best & ONLY ways to Optimize your testosterone.

_

All evidenced based and no GARBAGE!  TRUTH!

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

_

Click the link HERE to get your SPOT…it closes once I hit 10!

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

8 Spots ARE LEFT.  REGISTRATION IS OPEN FOR the NEXT 48 HOURS.

_

LINK to Register CLICK HERE

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EMPOWERU: MEN ONLINE TRAINING GROUP

_

How do you plan to face the holidays & the new year?

_

Are you interested in entering the new year kicking ass?

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price!

_

Click HERE to get your SPOT

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettebells

TRAPs, TRIs, & CLEAN TIRES!

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When I lived in MS & worked for Ole Miss.  We had a coach that used to joke with me in the gym and say….

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“E, my man, when you live in the south guys focus on the 3 Ts!  Big TRAPs, BIG TRIs, and CLEAN TIRES ON THE TRUCK!”

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I thought is was hilarious!  But I have to admit, since I was a teenager I have always worked on having big TRAPs & TRIs.  No Lie, when I was 14 my friends & I would literally try to shrug the world in weight.

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To this day I still work on shrugs, my wife @ironbodybyartemis jokes with me when I start to do my shrugs.

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Now I focus on using a weight that I can work the full ROM of the shrug & have no other movement happening in my neck & back.  See this is the key to shrugs as with any other isolated movement.  Let the area you are working on do the work!

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I’ll work a moderate load and bang out like 20-25.  To the point I feel a good burn & fatigue the traps.

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Many times I even find that when I am experiencing some neck and shoulder tension, these sets of shrugs actually get my traps to settle down & I find more Neck & Shoulder ROM!

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Interested in working on some TRAPs & TRIs?  I have a group starting in November!

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EmpowerU: Men Online Group Trainging will begin Nov 4 thu Dec 29th!  An 8 Week Program to power thu the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

*My signature 8-week Circuit Shred to Optimize Strength Training:

*Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

*Weekly 60-minute Phone Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Successes

*Access to Private Facebook Group

*A Welcome Packet to give you the direction, accountability and support that you need.

*An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production

_

Click HERE too receive exclusive information on the group

_

Space will be limited click HERE

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders  #circuit #fatloss #circuittraining #kettebells

EMPOWERU: MEN ONLINE TRAINING GROUP

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How do you plan to face the holidays & the new year?

_

Are you interested in entering the new year kicking ass?

_

MEN!  I am going to be launching my new EmpowerU: Men Online Group Coaching!

_

This group will be open to 10 Men looking to power thru the holidays & enter the new year kicking ass!

_

EmpowerU: Men Online Group will begin Nov 5 thru Dec 29th!  An 8 Week Program to power thru the holidays & enter 2020 LEAN & STRONG.

_

EmpowerU: Men Online Group Coaching includes:

_

An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

_

My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

_

Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

_

Weekly 60-minute web Calls via ZOOM to Discuss Training and Nutrition Challenges, Action Items to overcome challenges and achieve Success

_

Access to Private Facebook Group for support from other members and once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

_

A Welcome Packet to give you the direction, accountability and support that you need.

_

Training with me for over 75% off the regular price! Click HERE to snag a spot!

_

Click HERE to receive all the information for this awesome group that will begin on Nov 5.

_

Click HERE to receive exclusive information on the group and instructions on saving a spot when registration is open!

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettebells

SNATCH ATTACK

SNATCH ATTACK

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Here’s a fun little bout of conditioning!

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Grab a kettlebell, moderate size.  You know…not too much…not too light…Just right.  Call it your Goldilocks Bell!

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Set  timer 40s of work & 40s of rest.  You will work for 10 rounds.  In the 40s of work get 10 R/L then rest for 40s.  Simple easy conditioning!

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In the video I was using a 20kg kettlebell.  This is my sweet spot to hit up some snatch conditioning.  I call it my snatch endurance day.

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The cool part is my heart rate when from 120 to 145 in this bout of conditioning.  I have been working on this for a few weeks so I am up to 12 rounds.  This works out to be 16 mins!  16 mins of snatching & getting some killer conditioning in.

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It also helps to build up some toughness to the hands.  This is really the point where you have to watch out.  Stop if your hands start to get hot spots.  See torn hands are no good & only hold you back from training.  Once you start to feel the burning pain in your hands, your technique changes.  Once technique changes, then your work is for nothing.

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See I’m all about quality not quantity.  Put in the quality & sure enough your quantity will build up & you will be stronger than ever.

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Are you interested in conditioning similar to my snatch endurance training?

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In my 8-Week EmpowerU Men Online Training Group you can experience the conditioning I program for maximum fat loss & lean muscle gains!

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Click the link on my bio to receive all the information for this awesome group that will begin on Nov 5.

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Don’t wait…this group is limited to ONLY 10 guys!  The first 5 will have exclusive access to sign up for 20% off the full price. –> Click HERE

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Training with me for over 75% off the regular price!

_

Click the HERE to receive all the information for this awesome group that will begin on Nov 5.

_

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #shoulders  #circuit #fatloss #circuittraining #kettebells

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