Saint Paul Kettlebell Club

So, what is your excuse???

2010-11-07T13:26:00.000-08:00

Do you train regularly? If not, why? If you let feeling tired and a busy schedule get in your way, I want you to think about these two women. Jennifer and Sarah are both over 8 months pregnant. Both women started training with me before pregnancy. Both women show up at least once a week to train on Saturday. Pretty impressive, huh? Regular, consistent training is the only way to move forward and improve.

Kettlebell Clean

2010-10-25T11:30:00.000-07:00

It is important you learn how to get the kettlebell from the floor to the shoulder safely. The movement of the kettlebell from the floor to the shoulder is call "Clean" the position on the shoulder is called "Rack". So, you would clean the kettlebell to the rack position. Lots of movement happens from the rack position; presses, front squats, etc. Plus, the movement of cleaning the kettlebell itself is an excellent way to build posterior strength.

Steve Cotter teaches the Kettlebell Clean

We will start from the top, with the kettlebell in the Rack position. It is important to have the right GRIP. With your arm pressing close to your ribs, elbow bent and thumb on your collarbone hold your kettlebell deep in your palm with a STRAIGHT WRIST. This means no bend at all in the wrist, just like you would if you threw a punch.

From here we are going to move the kettlebell to the floor. Simply push your hips back (as if you were going to preform a swing), keeping the kettlebell close to the mid-line, let the kettlebell roll down your body to the spot on the floor between your feet, thumb pointing to the wall behind you.

Now you are simply going to reverse the movement and add a little zippy. Starting with hips back, and chest up, snap your hips forward (just like a swing). Keeping your elbow close to your side, guide the kettlebell close to your mid-line, allowing the kettlebell to roll around the forearm landing softly on the sweet spot between your for arm and bicep.

Lauren Brooks teaches the Kettlebell Clean

The Swing

2010-09-28T19:06:00.000-07:00

The swing is the king in kettlebell movement. If you are looking to lose fat, gain strength, learn explosive speed, or tighten up that saggy bum, than look no further! The kettlebell swing is easily the simplest and most effective way to burn calories and gain muscle tone at the same time. My best friend Tracy Reifkind is the queen of swing. Tracy lost 120lbs 6 years ago, her main tool; the kettlebell swing.
Here is a video of Tracy doing a simple swing workout...

Here is another video of Franz Snideman explaining the basic breakdown of the kettlebell swing.

Ellen Stein

2009-07-28T08:27:00.000-07:00

Fitness is the Fountain of Youth!

What is the Meaning of Life?

2009-06-22T09:41:00.000-07:00

Easy, the meaning of life is survival! Stick you head in a bucket of water, in moments the only thing you will care about will be getting a breath of air. Luckily, most of us are not spending our days fighting for a breath of air, or fighting for survival for that matter. Most of us are surviving just fine. So, then what is the meaning of life? Happiness. No one wishes for a long, miserable life.

I was lucky enough to listen to an interview with Dr. Claudia Kawas and Dr. Ron Peterson on Public Radio. The discussion was mental acuity into old age.

Of course it was easy for me to see how kettlebell training and aging well have a strong connection. What are we all training for when we show up for KB class? Kettlebell training is proven to be beneficial for fat loss, strength gains, it will improve sports performance, and kettlebell training has certainly given me an edge in Powerlifting. Kettlebell training also prepares for happiness in old age and a good quality of life.

Here are some things discussed regarding mental acuity and aging...

Exercise, of course. Exercise as you already know helps with coordination, balance, circulation, stress reduction, and stimulates elimination (better out than in, right?). Plus, kettlebell classes build a sense of community, being socially engaged is good for brain health.
Everything in Moderation. Alcohol, in moderation. Caffeine, in moderation. Treats, in moderation. Getting shit-faced, eating candy, cookies, cakes, packaged foods and drinking a pot of coffee for breakfast is not a health benefit.
Moving Well. People who have a quick walking pace, a good seance of balance, and who are coordinated tend to have better brain function. Kettlebell training certainly teaches us new movements, balance and better coordination.
Breath! Of course we all breath. Studies show people who have higher levels of oxygen in their blood retain their memory better. Makes sense... our brains need oxygenated blood. The cardiovascular aspect of kettlebell training will cause new growth of capillaries all over our body, including our brain. If you are a shallow breather or tend to hold your breath, STOP! Teach yourself to take deep breaths, especially if you are stressed or fatigued.
Chill Out! I think it is common knowledge that stress is extremely hard on our bodies. Long term stress damages our vital organs, and certainly does not increase happiness. Exercise is an excellent way to reduce stress. Swinging a kettlebell, well, that is even better.
Diet. Eat food (not treats), mostly plants, and not too much. Good nutrition is important. If you are opening a package to get to your food, it probably isn't food, it is probably a treat. If you are getting digestive distress, you are eating something you shouldn't. This topic deserves it's own post. Diabetes and dementia are linked.
Sleep Well. This is a big one... sleep time is when your body cleans and repairs itself. Stop cleaning and repairing your car, see how long it lasts. Exercise helps us to sleep better and more deeply. Usually one of the first things you will notice if you skip classes, you won't sleep as well.

Salad Dressing Recipe

2009-06-01T07:49:00.000-07:00

As some of you might already know I am an ex professional cook. I cooked fine dinning at some of the Twin Cities best restaurants. I loved cooking, but my love for physical movement won over a few years ago and I made a career change. I am not as keen as I used to be in the kitchen, but I do have some foundational knowledge that will never go out of style.

Today I have a basic salad dressing recipe for you. Store bought salad dressings are usually made will cheap oils, preservatives, stabilizers and other unwanted ingredients. Dressings are super easy to make, and you can flavor them how ever you want. Here is a simple emulsified vinaigrette...

First you will need ingredients... Vinegar, Oil, Salt, Mustard (an emulsifier), Garlic, and maybe some honey (also an emulsifier).

Balsamic Vinegar is slightly sweet and a favorite by almost everyone. You can use any vinegar you want, such as; Cider, Red Wine, White Wine, Sherry, Rice, etc.

Oil is also up to you... Olive has a very "green" flavor, and is very good for you. Walnut oil will give your dressing an nutty flavor, Grape seed is very neutral and will let the other ingredients shine.

Avoid Corn, Vegetable and Canola oil.

The classic ratio is 3-4 parts oil to 1 part vinegar.
In a blender add:

1 Tablespoon Dijon Mustard
2 Cloves Garlic (according to taste)
1/2 teaspoon Salt (sea salt is best)
1 Tablespoon Honey (optional, skip with Balsamic Vinegar)

Next you will need to measure out one cup of oil. I like to use a combination of 50% Olive Oil and 50% Grape seed oil. This way I get all the health benefits of the olive oil with a mild flavor.

Fire up your blender with the Vinegar, Salt, Garlic, Mustard... SLOWLY pour in the oil.

If you've done everything right, your dressing will look something like this in your blender.

Something about Fat...

2009-05-19T06:13:00.000-07:00

Fat Cells

My last blog entry for SPKC was about diet and losing fat. Mike Sampson (crossfitter, powerlifter and kettlebeller) sent me a great article explaning the effect of fat and carbs in the body. This link will explain much better than I did why Paulette's diet worked so well for her. Mathiew Lalonde talks about insulsin resistance, simple carbohydrates, fat and obesity.

Here is an excert of the link article above...

But even then, things aren’t that simple, right? Right. Treating the human body like a motor completely ignores all of endocrinology; the hormones involved in the mechanisms of energy storage and release. Therein lies the real flaw of the “calories in, calories out” hypothesis. When endocrinology is ignored, it is easy to think that fat people are fat because they don't exercise or they eat too much. For some folks, that is true. But for people with metabolic syndrome who suffer from chronically elevated insulin levels and insulin resistance, the opposite is true. Taubes' genius lies in the fact that he was able to properly identify the cause and the effect. If someone has chronically elevated insulin levels or insulin resistance, fat stores are not accessible for energy. In this case, fat people don't exercise because they are fat, or eat too much because they are fat. Obesity is the cause; lethargy and hunger are the effect. Everything gets turned on its head.

So what about “a calorie is a calorie”? "A calorie is a calorie" is simply incorrect because it also ignores endocrinology; in this case the food’s effect on human hormones. The source of the calories is just as important, if not more, than the total number of calories itself. A common cause of insulin resistance and elevated levels of insulin in the bloodstream is excess consumption of refined carbohydrates. If individuals with chronic insulin resistance try to lose weight by simply cutting calories or exercising without changing their diet, they will end up losing muscle mass as opposed to fat. On the other hand, if someone with a diet consisting mainly of insulin-spiking foods (sugar, starch, bread, dairy, etc..) switches to a diet consisting mainly of lean meat, vegetables, nuts and seeds, some fruit, little starch, no sugar, no grains, no dairy, no legumes ("Paleo"), then weight loss may occur even if the diets are isocaloric (i.e. have the same amount of calories). This becomes apparent when high-carbohydrate low-fat diets are compared to isocaloric high-fat low-carbohydrate diets. People on 1,500 calorie high-fat, low carbohydrate diets lose weight and feel better than people on the same calorie high-carbohydrate, low-fat diets. In fact, cases of severe dementia as the result of 1,500-calorie low-fat high-carbohydrate diets have been documented, while people on a high-fat, low-carbohydrate diet have excellent biomarkers of mental and physical health.

Everyone should read the article in it's entirity... I would love to hear your feed back.

Get in the Best Shape of your Life!

2009-05-05T05:54:00.000-07:00

Spring is here, and summer is right around the corner. This is an excellent time to take off your winter weight gain, lose that last 10 pounds or commit to getting in the shape you have always wanted to be in.

Aaron and Paulette

I just got back from spending 10 days in Hawaii with my in-laws. Eight months ago my mother-in-law (Paulette) reached her goal of losing 70lbs. She looks great! She even wore some of my clothes! Vacationing with her gave me an opportunity to find out how she was so successful with her fat loss. It was actually pretty simple. She found out she was addicted to simple carbs (most people are including me!) she had to change her diet. Simple carbs are things like; white flour, white rice, sugar, high fructose corn syrup, etc. She changed her diet to consist of mostly lean protein (chicken, turkey, fish, etc.) and GREEN veggies (corn is not a vegetable). She told me it takes about 3 days to kick the carb cravings, but after that, it is smooth sailing.

Some pit-falls to watch out for in this diet...

Salads are not a vehicle for salad dressing! There is a ton of calories in salad dressing. Plus they usually have sugar or HFCS (high fructose corn syrup). Learn to make your own salad dressings! I will post some recipes. Check back here often.
Cheese is not a vegetable! This is a sneaky way to add a ton of calories and sodium to an otherwise healthy meal.
Watch the sauces! BBQ sauce, ketchup and other bottled sauces are another heavy duty sugar trap.

Summer is an excellent time to clean up your diet. Your body doesn't need a layer of fat to stay warm any more. July 4 is two months away... commit to eating clean and you can have a rockin' body by the time the fireworks blast off!

TSC April 2009

2009-04-04T13:48:00.000-07:00

I just got home from hosting the Tactical Strength Challenge April 2009 at The Press Gym. The Tactical Strength Challenge is a world wide event driven by the RKC kettlebell community. The competition consists of your best deadlift of 3 attempts, pull-ups in a row and kettlebell snatches for 5 minutes. The TSC is held twice a year; once in the spring and again around September.

The Saint Paul Kettlebell Club made a pretty good showing this year. Here is how it all went down for our little group...

Amy Roberts - Amy placed first in our women's division. She started training kettlebells with me about 7 months ago in preparation for her up coming wedding. Amy pulled 280lbs. This is an outstanding deadlift, especially considering she only learned how to deadlift a week ago! Amy chose to compete in the Women's Novice Division, this means she got to use the 12kg kettlebell for snatches. Well, needless to say she pounded out 115 snatches in 5 minutes. There were zero pull-ups this year for Amy and I will take responsibility for that. Next year we get on the board.

Jennifer Cahill - Jen placed second out of our women competing at The Press. Jen had been training with kettlebells for a while before she decided to give my classes a shot. She has been a consistant memeber of our kettlebell club for about 8 months. Jennifer had an awesome deadlift, pulling 265lbs with ease! This is only her second time doing deadlifts with a barbell! Way to go! Jennifer also decided to compete in the Novice Division, snatching with a 12kg kettlebell. Jennifer punched out 141 snatches in the 5 minutes. She blasted out 20 reps before changing hands, and not once did she put the kettlebell down for the whole 5 minutes! Jen only got 1/2 way up on the pull-ups... and half doesn't count. Next time.

Rachael DeLorme - Rachael decided to enter the competition last minute. She attended my 9am class this morning with plans of watching the competition... Thanks to Amy Roberts for taking her into competing. I believe this was Rachael's first time deadlifting, she pulled 255lbs! Rachael joined the other ladies in competing in the Novice Division snatching the 12kg. After missing a month's worth of classes she managed to gut out 100 snatches. Very nice Rachael.

Russel Roque - This is Russ's second TSC, he competed last year for the first time. He and his wife Jesse are regulars at my Monday night class. Jesse tore up the snatches last fall using the 16kg with 127 reps! Jesse had to sit this TSC out because she is 8 months pregnant. I have a feeling we will see her again this fall. The Roques also train with us for the Friday Night Deadlifts. Russ crapped out on the deadlift today, but made up for it with pull-ups; 13 and snatches; 107. Don't worry about it Russ, even the best lifters bomb out. This should give fuel for next time!

Mike Sampson - CrossFit dude and powerlifter, joins us for class on occasion. Mike is a good sport who drags his friends to my class.

Brad Madvig - National level competitive powerlifter. Thanks to Brad for being a rallying force behind my little TSC.

Jim Cahill - National level competitive powerlifter. The other half of team Cahill.

Sean Schniederjan - RKC and snatch machine.

Check out my husband, Aaron Friday's Blog for more details!

More photos on FaceBook's Saint Paul Kettlebell Club.

Something about Competition

2009-02-23T05:38:00.000-08:00

Last Year's TSC Participants from The Press Gym

I am counting down to competition day at the Arnold Sports Festival. As you all may know I am a competitive powerlifter. I haven't always been athletic and I am new to competition. In fact, my first competition was only about a year and a half ago. I competed in the Tactical Strength Competition, which is held world wide at different gyms across the planet. On April 4, I will be hosting a TSC at The Press Gym. I urge all my regular students to take part. I will tell you why.

For some people competition really brings out the best. They are energized by the competitive environment and they are allowed to shine. This is their opportunity to achieve Personal Records, and a cheering crowd is their reward.

For other people, like myself, competition is nerve wracking and unnatural. This is the opportunity to take part in another kind of training. As humans, we will all have an occasion where we need to be in the spotlight, whether it is by choice or not. If competition, public speaking, or having all eyes on you is a stressful event, learning how to control that stress is as important as physical fitness. Participating in a competition like the TSC is an excellent opportunity to learn how to combat the stress demon.

Both groups benefit a ton from competition. It give us a goal to work toward, and a record to beat. Check yourself, are you improving or coasting? Anyone can do well on a "good" day, but competition makes your numbers official. So join the fun! Here is the break down...

The Tactical Strength Competition consists of three events

Deadlift, best of three attempts
Pull-ups in a row (no kipping)
Kettlebell Snatches done in 5 minutes.

I will be offering two special deadlifting and pull-up workshops. They will be on Friday March 13 and Friday March 27. The cost will be $15 for each.

Hand Care

2009-02-03T08:05:00.000-08:00

How are your hands doing? If they are looking like the "Before" picture for some heavy duty skin conditioner, they need some attention. You really don't want to let your callouses to get out of control. Here is Pavel Tsatsouline, chief kettlebell instructor offering some advice on taking care of your hands.

More on Kettlebells and Pregnancy

2009-01-25T06:42:00.000-08:00

Here is someone you might recognize. It is Jesse, she usually attends the Monday class. She started training with me almost two years ago. She is going to have a baby in the spring and had decided to train with kettlebells through her pregnancy. Jesse is my first student to continue training during a pregnancy, so I asked her to write a little about what it is like for our class blog. She also has her own blog called One in the oven...

Kettlebells and Pregnancy

I’ve been working out with kettlebells for almost two years, and five months ago I found out I was pregnant. I never for one moment thought about quitting my kettlebell habit, which consisted of about four or five workouts per week. I knew that I wouldn’t be able to keep up with the workouts I was doing, since I was constantly pushing myself to higher weights, and had also just started learning how to dead lift. With my midwife’s approval, I’m still working out four or five times per week, and finding that I don’t think I could survive pregnancy without kettlebells.

Kettlebells are awesome for so many reasons, but I’m finding that having strong abs, being able to keep up my endurance, and using exercise to alleviate stress are the main reasons kettlebells are the best workout for me during pregnancy. Many women complain during pregnancy of a sore lower back, since the extra weight in front usually changes our posture. I find that having a strong set of abs helps keep my back from becoming too sore. After checking with my midwife to make sure that ab workouts are okay, I’m regularly incorporating renegade rows, French twists, and planks into my workouts. It should also help me get my body back after the baby is born. Working out in general is also great for keeping your body regular (a pregnancy issue many people don’t know about, but due to the high levels of iron in pre-natal vitamins, it’s a problem) and helping me sleep through the night.

I expect labor and delivery to be hard. That’s another reason I want to keep working out and keep my endurance up. I have no idea what I’m in for – this is my first pregnancy. But I want to make sure my body is strong and ready for whatever comes my way when it’s finally time to push the baby out. And it’s not just for me; studies have shown that babies born to mothers who work out are more able to deal with the stress of labor and delivery, and are more likely to be born at a healthy weight. There’s evidence that my baby will be more apt to sleep though the night, less prone to colic, and better able to soothe itself. Some researchers have theorized that the changes in heart rate and oxygen levels, as well as the movements and vibrations during exercise stimulate the fetus while still in the womb. Studies have also shown that kids have scored higher on IQ tests later on when their mothers exercised during pregnancy.

And there’s nothing to compare with the high of exercise. I feel so great after a kettlebell workout, and I know that’s great for me and my baby. Being pregnant is stressful – anything I can do to make myself feel good is worth it.

There are some caveats to kettlebell workouts during pregnancy. I can’t keep working out the way that I was before. I simply can’t push myself like I used to. I’m swinging lighter bells and keeping the workouts steady. I have to make sure my body is strong and tight. During pregnancy a hormone called relaxin makes your joints more flexible, and this can lead to injury if you’re not careful, or if you’re exercising to exhaustion. I have to make sure that I don’t get too hot, and that I get enough water. I can’t lay flat on my back for any part of the workout. That could lead to blood flowing from the middle of my body to my extremities, limiting the supply to the fetus. It should go without saying, too, that pregnancy is no time to diet. I have to make sure that whatever calories I burn during a workout are replenished, which is possibly the best part of pregnancy.

I think the most important part of exercise during pregnancy is listening to your body. Follow your instincts. I have had to cut workouts short when I realized that I was simply too tired to keep going, and that’s fine. Another important thing is that I’m checking in with my midwife about my workouts, and so far I haven’t been told to stop doing anything. Kettlebells are keeping me sane during this time of emotional and physical stress. I think every day that pregnancy isn’t so hard, and I know that a big part of that is because of kettlebells.

Consistency

2009-01-22T19:40:00.000-08:00

It has been a while since my last entry for our class blog. I have no excuses for neglecting my New Year's resolution to post once a week. I have a ton of ideas and material to write about. I will distract you from my negligence to the blog with a photo of our fashionista Jen, and her custom kettlebell sweat bands.... Nice Jen!
It has been a snowy and icy start to the new year. Plus, winter time illness has been going around. As always there are lots of reasons to let your training slide and miss a few classes here and there... For the students how gut it out and show up regularly there are pay offs. This isn't a ploy to guilt any one into attending more classes... but it is a fact if you put in the time you get the reward. Regular training makes a good student great, and takes the mediocre student to higher level. If you suck at movement, you won't, if you are a regular.

Like I said, this is not a guilt trip... training regularly at home counts! But, I am saying consistency makes a world of difference! Think of how great you feel after training! Regular kettlebell student and Bride-to-be, Amy Roberts recently started pressing the 20kg kettlebell! Consistency pays off big time!

Kettlebells during Pregnancy???

2008-12-16T20:06:00.000-08:00

Here is a video of Yoana Snideman, she gave birth to her first baby about a year ago. She had a solid base of kettlebell training before she got pregnant, which is key. Yoana trained all through her pregnancy. She writes in detail on her blog. Yoana is proof you don't have to give up training just because you are pregnant. Of course you want to discuss the details with you doctor.

If you are planning on starting a family, establish a training practice now. I hear giving birth is hard work, and being fit will make the experience much easier. One of my students is 17 weeks pregnant and kettlebell training is going full tilt boggie.

Kettlebell Training and the Cardiovascular System

2008-12-15T07:11:00.001-08:00

Lance Armstrong - Kettlebell Swings
Full article here

If you train kettlebells with me, you already know that kettlebell training is an extremely excellent way to increase cardiovascular endurance. Here is further proof... Mr. Cardio over-achiever himself, Lance Armstrong is using kettlebell swings as part of his training! Kettlebell training is very transferable in the world of sports training.

V02 Max Training

2008-12-07T14:00:00.000-08:00

Attendance was thin on Saturday... when Tammy and Stacey were the only two who showed up for the 11am class we decided we wanted a challenging snatch workout. Tammy and Stacey have been consistently training with me for over a year. They average 3 classes a week and they rarely miss a single class. Stacey has lost around 60 pounds since she first started training with me. Tammy has gotten much stronger and her range of motion has improved a lot. Here is a video of a single set...

That was at the end of the workout, Set 34 of 36. Stacey was punching out 8-9 reps per set with the 12kg and Tammy was right behind her sister with a solid 7 reps per set. If you think this looks like a tough work out, trust me, it is.

The V02 Max workout was developed by Master Instructor Kenneth Jay of Denmark. He is a coach for the Danish Olympic teams. The V02 Max workout is designed specifically to kick your ass... aka develop super cario endurance as well as burn fat like crazy.

We did the 15:15 protocol. That means snatch left for fifteen seconds, rest fifteen seconds, snatch right for fifteen seconds, rest fifteen seconds, ect. The goal is goal is to make it to 80 sets. Of course, you have to build up a solid base before you even start the V02 Max training. Then you slowly build your sets up to 80. If you manage to get that far, then you move up in weight. Women typically start with an 8 or 12kg kettlebell (depending on your base training) Men start with a 12 or 16kg.

Setting Goals

2008-11-30T06:33:00.000-08:00

It is getting to be the time of year we make Resolutions. I thought I would do a little research about what makes it more likely for us to achieve the goals we set.

Goals don't have to be scary, they help us focus our energy on something specific. Goals give us a road map and help us become motivated and prioritize what is important.

What Makes a good Goal? Here is the standard wisdom... A goal should be;

Written Down - You don't have to write your goals on paper, but record them somewhere you can see them. This is important. Choose something you really want, not something that sounds good.
Challenging - Set goals ranging from easy to difficult. It is important to get in the habit of achieving your goals, so be sure to set some you know you can do.
Believable - You need to believe in your self and believe your goal is achievable. If YOU don't believe it is doable, why try?
Specific - The better you can zero in on what exactly it is you want to achieve, the more likely it is your will get what you want. Use visualization, it is extremely beneficial. Don't just say "gain strength", chose something like; 10 pull-ups in a row, swing the 20 kilo kettlebell for a full minute, do 10 perfect push-ups in a row.
Measurable - We like to SEE the progress we make, it is hugely motivating. Do you even know how many pull-ups you can do?
Have a Deadline - Most people procrastinate, a deadline helps us to stay on task and not put off our goal achievement until next year. Competiting is very helpful... you know when the competition date is, you have to get ready.

Somethings that get in the way of our goals...

Fear - What if I choose a goal and fail? Choose some lofty goals along with some simple goals. Break the big goals down into smaller goals. If you want to lose 50lbs, start with 2lbs a week. Use categories; short term, medium and long term.
No Good Reason - Goals help us figure out what we want. Goal setting is an extremely powerful tool when it comes to figuring out what we want. Goals give us focus and direction.
Don't Know How - Now you do! Brain storm and make a list, set up your goals so they work together. If your goal is to have a clean diet, start with two perfect days. If that is too much start with having a perfect lunch.
Too Busy - Do you feel like you already have a lot on your plate? Planning your goals is a great way to simplify and organize your life! Combine your goals... if your goal is to drink 80 ounces of water a day, you could combine that with your goal of cutting back on sodas or coffee.
Overwhelming - There is the person in #2 who doesn't know what he or she wants, then there is the person who wants everything all at once. Think of goal setting like kettlebell training. You would never expect a beginner to come to class on the first day and swing the 32 kilo bell 500 times? Start with a few goals and build from there.

Goal setting doesn't have to be a big emotional thing. And I am not saying everyone must have goals. I love Boris Bachmann's blog about motivation. Goal setting is simply a way of focusing your energy on making your life here on Earth better!

How does fat loss work?

2008-11-20T06:51:00.000-08:00

Here are the basics...

3500 calories = 1 pound of body fat
Muscle is more dense than fat
Gradual weight loss ensures maximum fat loss and preservation of lean (muscle) tissue.
Your body requires calories to maintain muscle mass. Your body requires 0 calories to maintain fat. Your body burns more calories, doing nothing, if you have more muscle mass. That is how you increase your metabolic rate.
Hormones will dictate how much muscle mass you can gain. Women simply do not produce enough testosterone to get "bulky".
Genetics will dictate what you look like. Look at your parents, their trouble spot will likely be your trouble spots.

What is the best exercise to do to lose fat? Kettlebell training of course! Here are the details...

The most effective way to burn fat is to raise your heart rate to 75-90% of your maximum. This is considered Very Intense training.
Interval training (30 seconds work/30 seconds rest or some variation) makes Very Intense training last longer, therefore, burning more fat!
The kettlebell weight you choose will change your heart rate, therefore, changing the intensity. That means if you tend to swing an 8kg kettlebell, it might be a good idea to challenge your body with a heavier weight, which will raise your heart rate.
Be explosive! If you are swinging the heaviest weight you can manage every time, you may want to back off occasionally, this will allow you to get more reps, move faster and a move through a larger range of motion, therefore, raising your heart rate.

What does this all mean?

You must consume fewer calories than you burn if you want to lose fat. Daily Plate will help with finding out how many calories you should consume. I will write more about this next time.
Kettlebell interval training is an extremely effective way to burn calories, especially if you get your heart rate above 75% of your max.
Change up the the intensity of your training by changing up the weight and reps. I will take care of changing up the workouts. This will also encourage fat loss.

Diet Strategies for the Holiday Season

2008-10-28T10:33:00.000-07:00

Halloween is just around the corner. This marks the beginning of celebration eating. Cookies and candy are showing up in the office even more than usual, these treats are in our homes and there tempting us where ever we go. What should we do about our fitness goals? Throw our hands in the air and gain the 10lbs we worked so hard to lose? NO WAY! Here are some strategies for damage control during the eating season...

Log your food and calories! Simply writing down what you eat every day is a proven technique that help you to maintain or even lose fat. A web site like The Daily Plate helps you to map out the amount of calories you need to achieve your fat loss goals. This technique works!
Two PERFECT days. Pick two days a week to have a perfect diet day. No treats, no candy, no soda. Plan ahead, then stick to your plan! Make sure you know what you will be eating for lunch, snacks and dinner before you get hungry.
Drink plenty of water. This is the cheapest, easiest, most beneficial thing you can do for simple health. Sometimes we feel hungry when we are really thirsty. Plus, you can't lose fat if you are dehydrated. Your skin, hair and joints will feel and look better if you stay hydrated.
Keep your training on track. I know this time of year gets busy for everyone; obligations to your families, holiday parties, and the lack of sunlight can drain your energy. You may be tempted to skip out on your training. Keep this in mind... training will boost your immune system and give you more energy!

Winter doesn't mean an automatic fat gain. While everyone else is gaining their winter weight you can be getting in the best shape of your life this winter. You can stay on track with your diet and still enjoy holiday meals and treats... you just have to plan ahead.

Kettlebell class is the perfect way to stay interested and motivated in regards to fitness. Are you going to look better and be healthier on New Year's Eve? Make a plan, start right now... you can do it!

Swing Week

2008-10-21T06:53:00.000-07:00

We will be focusing on swings this week. The kettlebell swing is king according to my coach Mark Reifkind. My friend Tracy lost over 120lbs and kept the weight off for over 3 years doing primarily swing training.

Here are my notes from a kettlebell workshop I did with Mike Nelson a few months ago. This is step by step how to swing.

First, start with learning how to deadlift.

Your arms are straight: the legs are doing all the lifting.
Your knees are pointing in the same direction as your slightly turned out feet.
Your heels are planted. Push your hips back like you are going to sit on a little chair. Do not let your knees “dip” down or bend forward from your spine.
Your back should stay long, straight and neutral. This should not be confused with vertical.
As you grasp the kettlebell with your hands, then stand up by pressing your heels into the floor, squeezing your glutes and pulling your kneecaps up.
The movement should be crisp, moving through the full range of motion. Don’t forget to push your hips under your shoulders at the top of the movement.

An excellent way to test your form for the deadlift is to do a “face the wall squat”. Standing a couple inches away from a wall, feet about shoulder with apart, toes turned out about 30 degrees, push your hips back and squat down. Keep you feet planted, keep your knees tracking over the third toe, squat down as far as you can. The wall will stop you from dipping forward or scooping with your knees.

The Swing Proper….

Stand a foot or so behind the kettlebell. Pushing your hips back, reach out to grab a hold of the handle with both hands.
While keeping your weight on your heels, hike pass the kettlebell behind you, keeping fairly close to your groin. Don’t be afraid to let the kettlebell move behind you on the down swing.
Drive your hips through to blast the kettlebell up. You are using the same mechanics as the deadlift. Pressing your heels into the floor, pull up on the quadriceps and squeeze the glutes.
Let your arms be like the chains holding the kettlebell. Your hips are the driving force and your abs are the brakes that stabilize the movement at the apex of the movement.

Whenever you are handling a kettlebell, treat your last rep like your first rep. End your set and set the kettlebell down with as much attention to form as when you first pick it up. Keep your spine long and keep your abs tight.

Here is an old video... Like I said, I will have to make a new one!

New Snatch Video

2008-10-21T06:24:00.000-07:00

I finally put together a new snatch video. It is a little longer than the last one and I think it turned out quite nice! There will be a You Tube link on the web site soon. I need to get a swing video up soon...

New Blog!

2008-10-12T04:52:00.000-07:00

This is going to be a special blog dedicated to my kettlebell classes. It will be something to show friends and family who wonder what the heck it is you do with that kettle ball. The messages posted will geared toward what we do in class. If you are a regular student who would like to post a message, please let me know! This is going to be your blog!

Most of my classes are at The Press Gym. I have two classes in down town Saint Paul, one is held in the Northwestern Building and the other is at the yoga and Pilates driven studio Vitality. Check out my website for more information.

Here is a shot of the usual suspects from this summer...