Janelle Pica

Programing Your Press: Submaximal Training for Maximum Results!

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We have a saying in our lifting community: “The meaning of life is pressing heavy shit above your head!”. If there is one lift I absolutely LOVE, it’s the military press. In fact, over the years I believe the military press as become my favorite lift of all time, the kettlebell snatch being a close […]

Push Ups, Renegade Rows, and Regressions of Both Lifts

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  If you are on the VIP coaching program for this month, you may be away that our Day 1 routine  is a big upper body day. We have a ton of pushing and pulling drills  between our push ups and renegade rows, and today, I wanted to talk about a few regressions for those […]

The Stressed out Nervous System: Pushing the “Reset” Button

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Monday I met with Editor in Chief, Amanda Filippelli,  of One Idea Press to discuss the nature of our upcoming production, The Bridge of Strength. Most of the research and work we are diving into is centered on how our bodies keep the score on stress, and how to better serve people post trauma through […]

Squat, Push, Swing, Snatch!- Weekend Warrior Challenge!

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IT’S FRIDAY! Welcome to the weekend yinz! Today I want to share with you a particularly CHALLENGING and SUPER FUN training session that you can do in just 20 minutes. Grab two kettlebells and get ready to unleash your weekend strength warrior! Weekend Warrior Challenge  Directions: You will need two kettlebells for this session. 1 […]

Level Up- The 2017 Kettlebell Swing Challenge

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How are those New Years resolutions working out for you? No really? I asked this question on my previous post, and today, I am excited to announce how YOU can get involved with a fun, riveting, and challenging kettlebell swing program guaranteed to swing you out of a winter slump! It’s time to level up! […]

Back to Basics: The Kettlebell Swing

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Make no mistake, I am all about the kettlebell military press, but having spent a lot of time teaching newbies the ins and outs of kettlebell training, there is no better lift to work your strength and conditioning quite like the kettlebell swing. The kettlebell swing is considered one of the six fundamental lifts of […]

Crossing over Bridges : Laying a Healthy Foundation for 2017

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Ok ok ok! It isn’t quite Christmas yet, but I am already excited for this new year to kick off! Last week I spent a majority of my own time wrapping up my own new writing pieces and working ahead on the new VIP monthly coaching program to launch next week! Taking the time to […]

The Loaded Carry: Kettlebell Training for Endurance Drills

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Coach: I need you to grab these two logs and follow me into the woods.  Me: Where are we going ? How heavy are these logs? Coach: That doesn’t matter. None of that matters. Just follow me! Welcome to Duff Park, located about half an hour from the city of Pittsburgh. I found myself at […]

Kettlebell Grit: The Ace of Spades

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Grit:  in psychology, “grit” is a positive, non-cognitive trait based on an individual’s passion for a particular long-term goal or end state, coupled with a powerful motivation to achieve their respective objective. I am just about 5 weeks into my own Spartan Race training as I am headed into some competitive heats this year. My […]