But you're afraid you'll get big or bulky?

  • IronBodyByArtemis


    I Am Not Afraid To Lift

    Are You Ready To Lift?



    "If you're not afraid to lift, then I hope that you will join me at my workshop" 

    - Artemis Scantalides




    When: Saturday February 13, 2016, 7:30* a.m. to 4:30 p.m.

    (Check-in is from 7:30 a.m. to 8:00 a.m. and the workshop will begin promptly at 8:00 a.m.)


    Where: Queensland Kettlebells 4/62 Didsbury Street, East Brisbane QLD 4169, Australia


    Also check out my Keep It Simple Nutrition And Conditioning at Queensland Kettlebells on February 14, 2016 HERE.

  • This is what some previous participants have to say...

    “You are such an empowering and inspirational person. I love your approach to teaching where you build people up instead of knocking them down. I like that you also focus on increasing trainees self-confidence. I also like how you share your own personal journey.”


    ~Michelle S.

    “The I Am Not Afraid To Lift workshop was great! Artemis covered well thought out progressions based on experience for beginners and advanced students. More importantly she covered the mindset that limits so many folks. The workshop was fun and packed full of information. Artemis exemplifies the physical and mental strength that can be found in all of us.” ~Rob D.

  • I Am Not Afraid To Lift


    At this workshop I will talk about how the “unsexy” training methods of lifting heavy weights and eating real, healthy, food is what actually gives you the body you want (read more in my post “Unsexy Training Methods Produce Sexy Results”). I will also talk about how women should not be afraid to lift weights (read more in my post “I Am Not Afraid to Lift Weights”).


    This workshop is appropriate for women and men who lift of ALL levels, from beginners to advanced lifters.  From those people who have never lifted weights before, to those advanced lifters who want to take their training to the next level by improving program design or by learning new techniques to work towards a specific strength goal such as a weighted pull-up or a max bodyweight press or half bodyweight Turkish get-up.  This workshop will help you to learn programming in order to reach your goal.


    Even though this workshop is geared towards women and encouraging women to not be afraid to lift weights, it is open to both women and men to attend.  The ratio of women to men attending is usually 5-1.  In addition, if you are a personal trainer, it will help you to learn how to encourage your female clients to lift heavy weights and work towards a significant strength goal versus the number on the scale.


    At this workshop I will teach movements specific to both kettlebell training and bodyweight training.  The kettlebell training movements will include both grinds (strength movements) and ballistics (explosive movements that translate to cardiovascular conditioning like the kettlebell swing).  I will also teach how the kettlebell and your body can be the ONLY tools you need to be strong and fit.


    Read more in my posts “What Will I Learn At The Workshop “I Am Not Afraid To Lift”? and in “#LiftBoston: Lift, Laugh, & Learn”.


    After registering for the workshop, I will send each registrant a questionnaire in order to gauge what level they are at e.g. beginner lifter vs. advanced lifter. I will also send each registrant a detailed agenda. See below for a summary agenda…


    Contact me at artemis@ironbodystudios.com if you have questions or need more detailed information and I look forward to lifting with you!!



    Learn more about me and the Lift Workshop in Episode 9 of MFF (Mark Fisher Fitness) Best of Life Radio Podcast. Download for free and listen HERE!


    Check out my Girls Gone Strong Spotlight interview HERE.


    NOTE: The Lift Workshop is primarily focused on strength training. I cover the two handed kettlebell swing for the ballistic and teach some examples of some two handed swing interval formats for conditioning. If you are looking for an in depth workshop on nutrition and kettlebell conditioning then register for Keep It Simple Nutrition & Conditioning Workshop HERE.



    • About Artemis
    • My Training Philosophy

    Misconceptions of Women & Weightlifting

    • The “Bulking” Myth
    • Choose Cardiovascular Training That Fits Your Goal

    The Importance of Lifting Weights

    • For Women
    • For the Endurance Athlete

    Movements Taught

    • Push
    • Pull
    • Hinge
    • Squat
    • Ballistic
    • Core
    • Plus One (e.g. Turkish Get Up)

    NOTE: There are practice segments and practical hands-on workouts throughout the workshop.

    Practical/Group Workouts – Throughout the Workshop

    • Apply and Practice Movements Learned – Throughout the Workshop


    • What is YOUR goal?

    Program Design

    • How to program movements taught, including cardiovascular training, within one training day and over a training week.


  • IronBodyByArtemis


    Keep It Simple Nutrition and Conditioning


    For 13 years of my life, from the time that I was 15 years old until I was 28 years old, I battled with food, always watched the scale, and I was literally fanatical about what I ate down to the calories in chewing gum. Read more in my post Just Eat.


    Coupled with this obsessive eating, or rather non-eating in my case, I would spend hours on the Stairmaster, treadmill or in spin classes thinking that hours of cardio were the solution to burning off any calories that I ate, and to a “better” body, whatever that is.


    We need to eat and exercise in order to live and thrive, but obsessive behavior in either category is not a sustainable approach to nutrition and fitness.


    Nutrition and eating a diet of real food that fits you as an individual from body-type to activity level does not have to be complicated and it can be sustainable.


    You also don’t need to spend hours on the cardio machines running your shapely glutes off or climbing your way to heaven to achieve optimal cardiovascular fitness.

    If you combine the right amount of strength training with the right type and amount of cardiovascular conditioning, as little as 10 minutes of conditioning per day can be sufficient, and “fun”.


    In this workshop “Keep It Simple Nutrition And Conditioning”, I will teach you how to incorporate a simple, and sustainable approach to nutrition and conditioning into your overall nutrition and fitness plan.


    At this workshop you will learn my nutrition philosophy, which is a combination of teachings from Precision Nutrition with a holistic approach from Paul Chek and the Chek Institute, which includes everything from sleep and managing stress to eliminating the use of a microwave, and the importance of eating organic foods, grass fed meats, and body type eating.


    You will also learn how to structure and program simple kettlebell conditioning segments, and HIIT (High Intensity Interval Training) segments into your overall training program for maximal, time efficient results.





    Nutrition – 8:00 a.m. – 10:30 a.m.



    What Is Good Nutrition?


    • Energy Intake, Storage and Transfer
    • Carbs Are Important!
    • Aerobic & Anaerobic Metabolism

    Calories vs. Nutrients

    • All Calories Are Not Created Equal
    • Nutrient Dense vs. Not Nutrient Dense
    • Macronutrients
    • Micronutrients

    Body Type

    • Ectomorph
    • Endomorph
    • Hybrid Body Type

    Body Type Specific Nutrition

    • Body Type
    • Gender
    • Height
    • Weight
    • Build/Frame – Small, Medium, Large
    • Exercise/Activity Level

    Nutrient Timing

    • Pre, During, Post Workout

    Factors That Affect Body Transformation

    • Genetics – Body Type
    • Exercise/Activity Level
    • Physiology – e.g. Hormone Imbalances, Gastrointestinal Dysfunction
    • Food Sensitivities

    Eat Real Food

    What About Fruit??

    How Important Is It To Eat Organic?

    • The Dirty Dozen
    • The Clean Fifteen

    Successful Strategies 


    Conditioning – 10:45 a.m. – 12:00 p.m.

    KB swing variations and conditioning interval structure.

    Kettlebell Swing

    • Two Handed Swing
    • One Handed Swing
    • Hand to Hand Swing
    • Double Kettlebell Swing

    Practical/Hands On

    • Swing Interval Formats


    Conditioning - 1pm - 3:30pm

    Kettlebell Clean

    Kettlebell Snatch

    Practical /Hands On

    • Kettlebell Complexes
    • Kettlebell Chains

    High Intensity Interval Training

    • Tools
      • Sled
      • Battling Ropes
      • Slam Ball
      • Sandbag
      • Kettlebell
    • Interval Structure

    Practical /Hands On

    • High Intensity Interval Conditioning Circuit

    Questions/Wrap Up

  • In 2014, using the principles outlined in this workshop. Artemis performed the "Iron Maiden" challenge.  A one legged squat, a military press, and a pull up using a 24kg bell.  Her video is below:

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    I Am Not Afraid To Lift


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