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Created by Ryan

Post-Primal Health and Fitness Club is the community for becoming the happiest, healthiest version of yourself. Join to evolve your fitness.

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4 contributions to Free Kettlebell Transformation
Recovery
Good afternoon everyone, I think I over exerted myself on a kettlebell workout during the weekend. I was too pump and did 2 workouts. Felt pain on my upper thigh, like a cramp. I massaged it , but anyone got any tips on how to recover faster 😅?
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New comment Apr 28
1 like • Apr 28
Recovery is so important especially when you're moving your body with weight in ways it hasn't moved before. 1. SLEEP: Sleep is considered a performance-enhancing drug by a Professor of Neuroscience and Psychology at the University of California, Berkeley, Matthew Walker. Make sure you're getting at least 8 hours, (more=better), and make sure you stay in a deep sleep (REM) by sleeping in a completely dark room and not using any light technology right before bed. Also, no eating 2 hours before bed. Having long, deep sleep might be the best way your body recovers. 2. MOBILITY: Make sure you're stretching and putting your body and muscles through every movement in a full range of motion. Make sure they're with your body weight, they're slow, and the main goal is stretching the muscle. Sitting all day is the best way to have crippling muscle soreness. 3. DIET: Your diet has a huge impact on recovery. Make sure you're eating a lot of protein (cells are made out of proteins, and new cells repair damaged muscle tissue) and not eating high-inflammatory foods like processed wheat, corn, anything with seed oils, or anything high in added sugar. 4. TESTOSTERONE: The reason bodybuilders can work out hard for 3 hours a day 6 days a week is because they have supraphysiological levels of testosterone. Testosterone will greatly speed up your metabolism, repair damaged muscle tissues, and stimulate the development of bone and other connective tissues and neural tissue. Try your hardest to maximize your testosterone naturally by taking supplements like Tongkat-Ali Fadogia and Ashwagandha. Sleep as much as you can and eat as clean as you can. Even activities like watching porn can decrease your testosterone and hinder your recovery. Sorry for the long-winded response I just love stuff like this lol
HELP
I NEED help for personal motivation. Trying to lock down my workout days and time for consistency. I'm open to any advice/suggestions you may have. I also feel I have a gap in weight from my moderate to heavy bell. I have a 35lb KB and recently got 60 and 80lb bells on discount. I'm concerned about injury as I progress to not push myself too quick. Re-injury has been one of my setbacks over time, so attempting to move with more wisdom in my health progression.
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New comment Apr 28
0 likes • Apr 28
Hey Anthony, you won't have to worry about injury as long as you are doing the movements correctly. What injuries are you concerned about?
Been weightlifting for years, have barely touched kettlebells.
I'm Ryan, I'm from rural/suburban Illinois, the only kettlebell exercises I've ever done are KB Swings and Farmer's carry lol. I don't really know anything about the world of kettlebells and I think they're cool and interesting so this group caught my eye. I'm still level 1 so I can't access the classroom, so could anyone give me a basic rundown of the fundamental kettlebell movements?
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Introduce Yourself! (Start Here - Please Read 👀)
Welcome to the Free KT Community! You are now entering a hidden oasis on the internet for busy guys who want to get strong with kettlebells the simple way. Here's EXACTLY what to do first: Step 1: Introduce yourself HERE using this Copy/Paste Template (copy these questions and paste them into your post): Where are you from? What's your nickname? Favorite Kettlebell Exercise? Least Favorite Kettlebell Exercise? What do you need immediate help with inside this community? Step 2: Learn how to unlock everything by reading this. Step 3: Comment below with a GIF (you'll get points when people like your GIF!) ------ Best practices in this community: - Try to level up quickly by commenting and posting your insights in the community - Hit 'Like' 👍 on every helpful post or comment you see to help others level up. - Be kind. - If you ever get stuck, feel overwhelmed, are not sure what 'next step' to take, just ask the community ------ Group Rules: 1) No Self Promotion 2) No Selling in the DM's 3) No Spamming the Community Feed
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372 members have voted
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New comment Apr 28
Introduce Yourself! (Start Here - Please Read 👀)
0 likes • Apr 28
Hoping this is me soon
1-4 of 4
Ryan Venable
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4points to level up
@ryan-venable-2642
I have been weightlifting for 9 years. I am a NASM-certified PT. I love running, weightlifting, physical and mental health, and philosophy.

Active 46d ago
Joined Apr 23, 2024
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