**SIZE MATTERS** How are you finding our October Kettlebell Challenge? Are you unsure of which size of Kettlebell should you use? A common mistake with the Kettlebell Swing is selecting a weight that is too light. When you do this you tend to use the muscles in your arms to “lift” the kettlebell rather than using the correct form. At the height of the Kettlebell Swing the Kettlebell should rise no further than shoulder height and be “weightless”. The movement should come from the hips when they thrust forward; it is this motion that powers the Kettlebell upwards. If you choose a weight which is too light, you may never grasp the correct form. For ballistic movements like the Kettlebell Swing beginner women should start out with about 8-12kg. If you are more athletic than probably think about using a 16-20kg kettlebell. For men beginners they should start out with about 12-16kg with more athletic males opting for 16-20kg

**WORKOUT 3 - KETTLEBELL CHALLENGE** Get ready for tomorrow's Kettlebell Challenge workout, watch Nico perform Workout 3 for some motivation and inspiration! #believeyoucanachieve

**WORKOUT 2 - KETTLEBELL CHALLENGE** Have you managed to complete workout 2 of the kettlebell challenge? If not why not join us down at the fitness suite today for some handy hints or for more information on our membership options contact us on 01651 873 876 #believeyoucanachieve

**KETTLEBELL SWINGS** As part of this month’s challenge we are introducing the Kettlebell Swing. This is a great time-saving workout, performing 100 kettlebell swings in as short a time as possible may not sound like much but this will increase your heart rate and will work nearly every muscle in your body! Although the aim of this month’s challenge is to complete the 100 swings as quickly as possible, if 100 seems too much remember you can break them into sets and have a short rest in between i.e. 4 sets of 25, or 5 sets of 20 or even 10 sets of 10! Join us at ETKO Fitness today to Believe You Can Achieve!

**WORKOUT 1 - October Kettlebell Challenge** Wow, watch Nico perform Workout 1 of our new October Kettlebell Challenge. Are you interested in accepting the challenge then why not pop down to ETKO Fitness and book a personal training session or contact 01651 873 876 for more information on our current membership options? http://ow.ly/whO830fxDlM

**OCTOBER KETTLEBELL CHALLENGE** Check out our October kettlebell challenge calendar, are you up for the challenge? Kettlebells can be intimidating to someone who is not familiar with how they work. Using kettlebells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other pieces of equipment. The functional movements that you perform with a kettlebell resemble movements that you perform every day. So why not join us down at ETKO Fitness and see if you can complete this months challenge?

**OCTOBER KETTLEBELL CHALLENGE** Are you looking for a new challenge? Are you looking to get Christmas Party Ready? Look no further, join us at ETKO Fitness this October and take part in our Kettlebell Challenge. Keep an eye out for the challenge calendar and helpful videos from our very own Nico or if you feel like you need that extra push then why not book yourself in for some personal training sessions - contact 01651 873 876 or admin@etkosportsacaddemy.co.uk for more information

**WESTPARK SCHOOL** We were delighted to welcome Westpark School to our facility yesterday after they won a free session with ourselves during the Queens Baton Relay Celebrations. The children and coaches had a great and we hope we inspired all the children to Believe You Can Achieve! If you would like more information on our nursery or school sessions please contact us at management@etkosportsacademy.co.uk

**ARBONNE FESTIVE SHOPPING EVENING** Pop down from 7pm and see the new Arboone Festive range....it's all so amazing! £ 2 a ticket payable on arrival and refreshments included. VENUE: ETKO Fitness Studio DATE: Friday 29th September TIME: 7-9pm Amanda hope's to see you all there.

**2017 Tryst Open** Good Luck to our very own Vio Etko competing at the 2017 Tryst Open in Ravenscraig Sports Facility today. Wishing all the V Wrestling competitors the best of luck. Enjoy the atmosphere and experience and never forget to #believeyoucanachieve

** NEW BEGINNERS PILATES EVENING SESSIONS** Would you like to strengthen your core as well as increasing your mobility and fitness? Inverurie Chartered Physiotherapy Clinic are starting a new evening class at ETKO Fitness on Thursday 28th September 2017 from 8 pm to 9 pm. For further information contact ETKO Sports Academy Reception or Inverurie Chartered Physiotherapy Clinic direct on 01467 633444 or pilates@physio-therapy.co.uk