Thought I would share a quick workout idea in case you have a brain freeze and don't want to plan one yourself. We did these in class today for a warm-up and it really woke everyone up. You will need a deck of cards. Feel free to change the exercises to suit your abilities. Here is an example video and description:
Here's the deal:
1. You can use either the whole deck or a half at a time. I have found that a half deck takes about 6:30-7:00 to do with clients.
2. Assign an exercise to each suit.
3. Turn the cards over one at a time and do an equal number of reps for that exercise. Number breakdown:
4. Aces: one, Numbers are what they are, Face cards: eleven
5. Rest only if you have to. This is for endurance and you should try to push your limits.
Here are three examples: One focuses on cardio, one on strength endurance training and one on core movements.
Cardio:
Hearts: Jumping Jacks
Diamonds: Kettlebell Swings (Use a dumbbell if necessary), alternative: Mountain Climbers
Spades: Burpees (aka Squat Thrusts)
Clubs: Frog Hops
Strength endurance:
Hearts: Pushups
Diamonds: Pull-ups or Body Weight Rows(can be modified using a smith machine, Jungle Gym or Assisted pull up machine)
Spades: Prisoner Squats (bodyweight and hands behind head)
Clubs: Prisoner Front Lunges
Core:
Hearts: Hanging Leg Raises
Diamonds: Russian Twist (count every right side)
Spades: Kettlebell Swings (great lower back move), alternative: Good Mornings
Clubs: Half Turkish Get Ups (up to bridge and down)
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, December 15, 2008
Saturday, December 13, 2008
Toys For Tots Success
This morning, 10 brave women showed up in cold conditions to sweat and give back to charity. We had our first annual Toys for Tots workout in which everyone had to bring a gift to participate. These women were put through a workout with cone drills, heavy ropes, kettlebells and body weight exercises that got them ready for a beautiful Saturday. HeadSTRONG will be doing more charity events throughout the year so keep checking in to see what's on tap. If you would like to receive our newsletter, sign up at www.headstrongathletics.com.
A huge thanks to:
(from left to right) Standing: Mary Susan, Elizabeth, Kristine, Elena and (sitting) Heather, Jess, Kristine, Karen, Kristen (not pictured: Suzie and Shawn (instructor).
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell boot camps.
Lance Armstrong Swings the Bell
The above photo was taken from an article in the New York Daily News. If the kettlebell is part of Lance's training, don't you think its good enough for you? Join HeadSTRONG Athletics for Phase #1 of 2009 Boot Camps and learn how to train like a professional athlete!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camps.
Tuesday, December 9, 2008
Short and Sweet Kettlebell Workout
This weekend I found myself in the very odd position of having ample time to workout. However, even if I have an hour to train, my sessions never seem to last more than 30 minutes. This is especially the case now that I am half way through my second pregnancy and I don't have the stamina or inclination to go longer. So today, I thought I would give you an example of a very simple but effective workout that I did this weekend that doesn't take much brain power. You don't even have to count reps here. Just set your countdown timer on your watch and go!
Workout Plan:
Z Health Joint Mobility Warm up
--5 minutes: Turkish Get ups with a racked squat and press at the top (alternate sides each time). Set your countdown timer on your watch and go
--2 minutes: Rest (less if you are not prego)
--10 minutes: Hand to Hand Swings: 30 seconds on/30 seconds off (again, you may not need as much rest in between if you are not breathing for two)
--2 minutes: Rest
--REPEAT Get ups and Swings. Exception: Change your swings to 2-handed or do snatches instead.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Workout Plan:
Z Health Joint Mobility Warm up
--5 minutes: Turkish Get ups with a racked squat and press at the top (alternate sides each time). Set your countdown timer on your watch and go
--2 minutes: Rest (less if you are not prego)
--10 minutes: Hand to Hand Swings: 30 seconds on/30 seconds off (again, you may not need as much rest in between if you are not breathing for two)
--2 minutes: Rest
--REPEAT Get ups and Swings. Exception: Change your swings to 2-handed or do snatches instead.
With this workout you will:
1. Get your heart rate up in short bursts which increases your metabolism and your anaerobic and aerobic capacity
2. Builds strength in all parts of your body through compound movements and tension.
3. Increase your flexibility and range of motion with Joint Mobility exercises
4. Reduce your chance of back and shoulder pain with Swings and Turkish Get-ups.
Enjoy!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, December 1, 2008
4 Strategies for Fighting the Holiday Bulge in Less Time
You are not the only person to feel boxed in by the holiday season. Although this is a joyous time for celebration, we have all gotten bogged down with the extra activity of shopping, cooking and finishing up work projects. However, if you have made an effort during the year to create your best body ever, you don’t want to spoil it within one month. The risk of losing cherished muscle mass means a lower metabolism (your resting metabolic rate makes up 60-75% of your daily caloric burn) and the risk of storing up body fat. In addition, lack of exercise will also mean a regression of strength and power while performing daily activities and playing sports. Lucky for all of us, there are sneaky ways to avoid the black hole of inactivity. Below are outlined strategies to help you maintain your current fitness levels and fight off excess baggage.
1.) Complete at least one intense strength training session per week
When this time of the year creeps up on us, maintenance is the key. Let’s be honest, most of us are not in a position during the holidays to drop massive amounts of weight or even keep up with a flawless six-day per week workout routine. If you are pressed for time, one effective strength workout per week is an effective way to preserve your current levels of strength and lean muscle mass. So, to make this happen, shoot for at least one good workout per week that includes strength training and bouts of high intensity training. Here is an example:
Complete 4 Rounds of the following circuit. Rest for 20-30 seconds between sets and 1-2 minutes between rounds:
1. Clean, Squat and Press (5-8 reps)
2. Pull ups or modified Body Back Rows (5-8 reps)
3. Front/Back Lunges (8 reps ea. Leg)
4. Turkish Get-ups (3-4 reps ea. Side)
After you complete the 4 rounds, perform 8-10 sets of Kettlebell Swings for 30 seconds on/30 seconds rest
This type of training will help to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Confusing your body will do no harm. It cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. Therefore, when you honestly cannot find a 20-minute time slot to complete an effective total body workout, search out 2-3 minute chunks of time during the day to execute some repetitions of big bang exercises. Instead of taking a break to check your email, knock out 10 squats, 10 push-ups and 10 Turkish Get-ups. Now do this 3-5 times throughout the day and by the end you will have burned the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-30 minute interval training workouts which are scientifically proven to burn nine times more fat than long slow distance exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, during holiday crunch times, reality sets in and it comes down to effective (“Hit Your Totals”) versus optimal (Total Body Circuit Interval Training Workouts). Just don’t get caught up in the additional category of lazy!
When designing your workouts, choose multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).
The Hit Your Total Workout For The Holidays
Plan A: 3-5 rounds throughout the day
Body weight Squats: 50-100 total
Push-ups: 40-100 total
Turkish Get-ups: 9-15 each side total
Plan B (if you have weights): 3-5 rounds throughout the day
Deadlifts: 18-30 total
Dumbbell Renegade Rows with Push-up in between: 15-25 ea. Arm
Get-up Sit-up: 24-40 each side total
3.) Boycott The Machines
Machines are to exercise what spell checker is to vocabulary. They do half the work for us and make us dumber in the process. Our bodies were not meant to sit and press in a fixed range of motion. In the real world our joints need to be prepared to stabilize and be strong on their own, without the help of a bench or machine. This holiday season, and forever into the future, make it a point to not use them! And this doesn’t just go for the equipment you find in the gym. I am also talking about cars, elevators and leaf blowers. Park further away at the mall, take the steps and get out and rake the yard. The more you move, the more you burn and the more you stay young. Stand up as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Play outdoors!
Instead of opting to sit on the couch and become chatty Cathy, challenge your family and friends to a game of tag football, a snowball fight or take a walk. It is not important that you get your heart rate up to an intense level but instead just get off your butt! If you are outdoors and playing like a kid, you are getting more Vitamin D from the sun, you’re burning more calories and you are creating more memories than metabolizing your food. Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
1.) Complete at least one intense strength training session per week
When this time of the year creeps up on us, maintenance is the key. Let’s be honest, most of us are not in a position during the holidays to drop massive amounts of weight or even keep up with a flawless six-day per week workout routine. If you are pressed for time, one effective strength workout per week is an effective way to preserve your current levels of strength and lean muscle mass. So, to make this happen, shoot for at least one good workout per week that includes strength training and bouts of high intensity training. Here is an example:
Complete 4 Rounds of the following circuit. Rest for 20-30 seconds between sets and 1-2 minutes between rounds:
1. Clean, Squat and Press (5-8 reps)
2. Pull ups or modified Body Back Rows (5-8 reps)
3. Front/Back Lunges (8 reps ea. Leg)
4. Turkish Get-ups (3-4 reps ea. Side)
After you complete the 4 rounds, perform 8-10 sets of Kettlebell Swings for 30 seconds on/30 seconds rest
This type of training will help to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Confusing your body will do no harm. It cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. Therefore, when you honestly cannot find a 20-minute time slot to complete an effective total body workout, search out 2-3 minute chunks of time during the day to execute some repetitions of big bang exercises. Instead of taking a break to check your email, knock out 10 squats, 10 push-ups and 10 Turkish Get-ups. Now do this 3-5 times throughout the day and by the end you will have burned the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-30 minute interval training workouts which are scientifically proven to burn nine times more fat than long slow distance exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, during holiday crunch times, reality sets in and it comes down to effective (“Hit Your Totals”) versus optimal (Total Body Circuit Interval Training Workouts). Just don’t get caught up in the additional category of lazy!
When designing your workouts, choose multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).
The Hit Your Total Workout For The Holidays
Plan A: 3-5 rounds throughout the day
Body weight Squats: 50-100 total
Push-ups: 40-100 total
Turkish Get-ups: 9-15 each side total
Plan B (if you have weights): 3-5 rounds throughout the day
Deadlifts: 18-30 total
Dumbbell Renegade Rows with Push-up in between: 15-25 ea. Arm
Get-up Sit-up: 24-40 each side total
3.) Boycott The Machines
Machines are to exercise what spell checker is to vocabulary. They do half the work for us and make us dumber in the process. Our bodies were not meant to sit and press in a fixed range of motion. In the real world our joints need to be prepared to stabilize and be strong on their own, without the help of a bench or machine. This holiday season, and forever into the future, make it a point to not use them! And this doesn’t just go for the equipment you find in the gym. I am also talking about cars, elevators and leaf blowers. Park further away at the mall, take the steps and get out and rake the yard. The more you move, the more you burn and the more you stay young. Stand up as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Play outdoors!
Instead of opting to sit on the couch and become chatty Cathy, challenge your family and friends to a game of tag football, a snowball fight or take a walk. It is not important that you get your heart rate up to an intense level but instead just get off your butt! If you are outdoors and playing like a kid, you are getting more Vitamin D from the sun, you’re burning more calories and you are creating more memories than metabolizing your food. Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Tuesday, November 25, 2008
HeadSTRONG Athlete Takes First!
Congratulations to HeadSTRONG Athlete Kathleen Johnson, winner of her age division in the 25th Anniversary NC Holiday Flotilla 5K at Wrightsville Beach, NC! There were 346 finishers in the windy day race and Kathleen set her own personal record with a 28:11 time.
Check out Kathleen swinging:
We are proud of all our clients. If you have a win, please let me know. I would be glad to post it and share with everyone.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training
Check out Kathleen swinging:
We are proud of all our clients. If you have a win, please let me know. I would be glad to post it and share with everyone.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training
The Turkey is Not the Bad Guy!
We are just a few ticks away from one of the biggest feasting days of the year. And if you are like so many out there, it never fails. We go in thinking it will be easy to ignore the sinful excess and weight gain by limiting our portions and consuming only the healthy selections such as sweet potatoes, turkey and green beans. The challenge presents itself when the sweet potatoes are combined with marshmallows and brown sugar and the green beans are now drowning in cream of mushroom soup. The upside of the meal, and the part you can eat guiltlessly is the bird. Turkey is a lean protein, meaning there is very little fat in it, as long as you remove the skin.
Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbohydrates simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours (4-7 times per day) is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.
So here is the plan if you truly are committed to scaring off the 1-2 extra pounds:
1. Survey the prospects: Don’t dig in until you know your options. That way you won’t load up on stuffing before finding out there is a healthy alternative.
2. Make your first plate of food (and hopefully your last) the healthiest. If you fill up on leaner foods first, you will be less likely to return for seconds. If you are hosting a party (and you actually care about the health of your guests), place the less sinful dishes first in the line.
3. Pick and choose the selections that have visibly distinct ingredients. If it is topped in bread crumbs and swimming in cheese, pass by or just have a small quantity. The more ingredients, the more likely it is to stick to your hips.
4. Pick one dessert instead of trying all of them. No matter how hard you try, 5 samplings of each dessert will always be more than just having one.
5. Drink water. Enough said.
6. Save the leftover turkey. It makes wonderful lean meals such as the recipes I have included below.
7. Celebrate the day and remember we are there to give gratitude…for family, health and the joy of waking up every morning.
Enjoy!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbohydrates simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours (4-7 times per day) is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.
So here is the plan if you truly are committed to scaring off the 1-2 extra pounds:
1. Survey the prospects: Don’t dig in until you know your options. That way you won’t load up on stuffing before finding out there is a healthy alternative.
2. Make your first plate of food (and hopefully your last) the healthiest. If you fill up on leaner foods first, you will be less likely to return for seconds. If you are hosting a party (and you actually care about the health of your guests), place the less sinful dishes first in the line.
3. Pick and choose the selections that have visibly distinct ingredients. If it is topped in bread crumbs and swimming in cheese, pass by or just have a small quantity. The more ingredients, the more likely it is to stick to your hips.
4. Pick one dessert instead of trying all of them. No matter how hard you try, 5 samplings of each dessert will always be more than just having one.
5. Drink water. Enough said.
6. Save the leftover turkey. It makes wonderful lean meals such as the recipes I have included below.
7. Celebrate the day and remember we are there to give gratitude…for family, health and the joy of waking up every morning.
Enjoy!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Wednesday, November 19, 2008
Wilmington Boot Camp Trades Toys for Workout
Wilmington, NC November 19, 2009—The Wilmington based HeadSTRONG Athletics’ Boot Camps is teaming up with clients and friends to support the Marine Toys for Tots Foundation. In return for toys brought by each participant, HeadSTRONG Athletics will provide a free group workout. “The primary goal of Toys for Tots is to deliver, through a shiny new toy at Christmas, a message of hope to needy youngsters that will motivate them to grow into responsible, productive, patriotic citizens and community leaders.”
HeadSTRONG Athletics founder and head trainer, Shawn Manning, Russian Kettlebell Instructor, is a firm believer in giving back to the community. Manning explains “with the economy in a state of despair and families losing jobs, it is important that we come together to help those in need. Many of our clients are involved in charitable organizations and go beyond the call of duty when it comes to volunteerism.” This will be the first of many annual toy drives done by HeadSTRONG Athletics.
The free workout will be held December 13, 2009 at Hugh McRae Park in Wilmington, NC. We will start promptly at 10:00 am. The event is open to the public and current boot campers. Participants will be using equipment such as kettlebells, sandbags and heavy ropes and also do a variety of body weight exercises. “This is a chance for people to experience the energy of group training and help children simultaneously,” states Manning. The workout will be based around timed intervals, a proven way to burn fat and build muscle at the same time. “We welcome everyone who wants to train like an athlete and push themselves to be stronger mentally and physically.”
HeadSTRONG Athletics currently holds Boot Camps at McKay Healing Arts on Wrightsville Ave. Phase 1 Boot Camps will begin on January 5th, 2009 and will last six weeks. A 1-week free trial is open to all newcomers and a money back guarantee is provided. For more information, visit www.HeadSTRONGAthletics.com or call Shawn at 910-231-5011.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, November 17, 2008
Train Like an Athlete and Reap the Rewards of Fat Loss
I challenge you. Next time you go to the gym, do not get on one machine, do not do one single- joint movement and do not spend 30 minutes on 10 variations of crunches. If you are like many people, following these rules does not leave you with much to do. We have been brainwashed into thinking that triceps kickbacks and floor crunches are the exercises that will take the flab away and make your core stronger. If fact, the truth needs to come out about these time wasting moves. In order to burn fat at an incredible pace and get your body into competition shape, stop moving like a robot and start training like an athlete. Design your program based on exercises that pack the most punch.
Remember this: The best exercises for athletic success are also the best exercises for muscle gain and fat loss. These movements all have one thing in common: they mimic our everyday movements AND involve as many muscles in your body as possible. If you are ready to make the change, it is extremely important to forget about all single-joint exercises. Stay away from the leg curl/extension machine and forget about triceps pressdowns and bicep curls. They are a waste of time if you are looking for true strength and want to gain efficiency in your workout.
Let me repeat: For a more effective and efficient workout that has practical carryover into the real world AND will help you reduce your body fat, total body movements are superior!
When designing your routine it is imperative that you select exercises that are going to give you the most bang for your buck. You will accelerate your progress by choosing MULTI-JOINT EXERCISES within each TOTAL BODY WORKOUT! For example, the kettlebell swing is the king of all power movements. Not only are you building incredible leg strength and power, you are also increasing your heart rate and revving up your metabolism.
It’s as simple as the Equation below:
More Muscles Involved =
Faster Metabolism + Improved Body Coordination =
Greater Fat Loss + Greater Muscle Gain + Superior Athletic Ability
For those of you who are conditioned to go to the gym and hit each body part separately, this is going to be a new experience. You will quickly find that your conditioning is not up to snuff. Your heart rate will be much higher and it will take you longer to catch your breath after each set than with a bodybuilding routine. In other words, these exercises are not for the weak of mind, body, or soul! But with each passing workout, your physical fitness will improve and so will your physique.
Without delay, here is a list of the 10 best exercises to turn you into a fat burning athletic machine:
Exercise#1- The Swing: (My favorite exercise!), Kettlebells or Sandbags
Exercise#2- Any Squatting Combination Exercise- Burpee (Squat Thrust) Variation, Squat plus Overhead Press, Squat plus Row
Exercise#3- Power Clean + Squat + Overhead Press Combination (Kettlebell, Sandbag, Barbell or Dumbbells)
Exercise#4- Any Lunge Combination Exercise: Alternating Lunge + Overhead Press, Alternating Lunge plus Twist, Sandbag Clean and Lunge
Exercise#5- Any Push-Up Combination Exercise: Push-ups plus Jackknife, Push-up + Burpees (Squat Thrusts), Spiderman Push-ups, Inchworm Pushup plus Hop to Hands.
Exercise#6- The Wood Chop: Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Olympic Lifting Variations: Barbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#8- Deadlifts- Barbell, Kettlebells, Dumbbells or Sandbags
Exercise#9- Turkish Get-Ups
Exercise#10- Pull-ups: Regular or Modified with feet on floor
Here’s a great video of the above exercises so that you can add them to your own training routines for better results (please excuse the lack of breath towards the end of the vid...16 weeks pregnant.):
If there is one piece of advice I could give people wanting to improve their chances of success when losing weight and improving coordination, it would be to include these 10 exercise variations into their training. I use them everyday with my clients and have seen dramatic changes in strength and body composition. They are hitting the tennis ball harder, dancing for longer periods of time and shedding pounds faster than ever.
Keep checking in for more ideas for your workouts. In the meantime, stay off the machines!
Yours in Determination, Confidence and Physical Achievement,
Shawn Manning,
Russian Kettlebell Instructor
www.headstrongathletics.com
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Remember this: The best exercises for athletic success are also the best exercises for muscle gain and fat loss. These movements all have one thing in common: they mimic our everyday movements AND involve as many muscles in your body as possible. If you are ready to make the change, it is extremely important to forget about all single-joint exercises. Stay away from the leg curl/extension machine and forget about triceps pressdowns and bicep curls. They are a waste of time if you are looking for true strength and want to gain efficiency in your workout.
Let me repeat: For a more effective and efficient workout that has practical carryover into the real world AND will help you reduce your body fat, total body movements are superior!
When designing your routine it is imperative that you select exercises that are going to give you the most bang for your buck. You will accelerate your progress by choosing MULTI-JOINT EXERCISES within each TOTAL BODY WORKOUT! For example, the kettlebell swing is the king of all power movements. Not only are you building incredible leg strength and power, you are also increasing your heart rate and revving up your metabolism.
It’s as simple as the Equation below:
More Muscles Involved =
Faster Metabolism + Improved Body Coordination =
Greater Fat Loss + Greater Muscle Gain + Superior Athletic Ability
For those of you who are conditioned to go to the gym and hit each body part separately, this is going to be a new experience. You will quickly find that your conditioning is not up to snuff. Your heart rate will be much higher and it will take you longer to catch your breath after each set than with a bodybuilding routine. In other words, these exercises are not for the weak of mind, body, or soul! But with each passing workout, your physical fitness will improve and so will your physique.
Without delay, here is a list of the 10 best exercises to turn you into a fat burning athletic machine:
Exercise#1- The Swing: (My favorite exercise!), Kettlebells or Sandbags
Exercise#2- Any Squatting Combination Exercise- Burpee (Squat Thrust) Variation, Squat plus Overhead Press, Squat plus Row
Exercise#3- Power Clean + Squat + Overhead Press Combination (Kettlebell, Sandbag, Barbell or Dumbbells)
Exercise#4- Any Lunge Combination Exercise: Alternating Lunge + Overhead Press, Alternating Lunge plus Twist, Sandbag Clean and Lunge
Exercise#5- Any Push-Up Combination Exercise: Push-ups plus Jackknife, Push-up + Burpees (Squat Thrusts), Spiderman Push-ups, Inchworm Pushup plus Hop to Hands.
Exercise#6- The Wood Chop: Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Olympic Lifting Variations: Barbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#8- Deadlifts- Barbell, Kettlebells, Dumbbells or Sandbags
Exercise#9- Turkish Get-Ups
Exercise#10- Pull-ups: Regular or Modified with feet on floor
Here’s a great video of the above exercises so that you can add them to your own training routines for better results (please excuse the lack of breath towards the end of the vid...16 weeks pregnant.):
If there is one piece of advice I could give people wanting to improve their chances of success when losing weight and improving coordination, it would be to include these 10 exercise variations into their training. I use them everyday with my clients and have seen dramatic changes in strength and body composition. They are hitting the tennis ball harder, dancing for longer periods of time and shedding pounds faster than ever.
Keep checking in for more ideas for your workouts. In the meantime, stay off the machines!
Yours in Determination, Confidence and Physical Achievement,
Shawn Manning,
Russian Kettlebell Instructor
www.headstrongathletics.com
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, November 16, 2008
Get Rid of Your Weeds
For the most part, I took the weekend off (up until now) of doing any work on the computer. I was on it way to much last week and my eyes were about to pop out of my head. I don't feel like I got enough outside time this past week so I chose to spend part of this morning digging in the dirt and getting rid of the weeds in my garden. It was overrun. I had so many good intentions last Spring of eating all year from our bounty of peppers, corn, tomatoes and such but got sucked into work and other responsibilities. So the weeds and grass snuck in and destroyed my beautiful vegetables.
Which brings me to your weeds. What is holding you back from looking your best, feeling your best and performing at your best?
For many of us, laziness is a huge factor this time of year. We settle into our comfy sofas, curled up with a book or sit at the computer and never look to go outside and get reacquainted with our surroundings. I am guilty of it at times too. I forget how refreshing the cold is against my face as I walk with my family in the woods. So this morning's garden detox felt awesome. At first, I was overwhelmed looking at all that had to get done but after getting in there and turning the soil some, it became fun and satisfying.
Getting started on a workout program has got to be the hardest part to the exercise habit. But just imagine how good you will feel even after the first week of moving more. Many of my clients comment on how strong they feel after one week of classes with HeadSTRONG Athletics. They become addicted to the energy and workout because it makes them powerful, inside and out. And let me tell you, many of these people had weeds galore to overcome. But they did it.
So, are you going to sit on your butt and let the weeds take over? Get up and move.
Shawn in the garden BEFORE the weeds took over!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Which brings me to your weeds. What is holding you back from looking your best, feeling your best and performing at your best?
For many of us, laziness is a huge factor this time of year. We settle into our comfy sofas, curled up with a book or sit at the computer and never look to go outside and get reacquainted with our surroundings. I am guilty of it at times too. I forget how refreshing the cold is against my face as I walk with my family in the woods. So this morning's garden detox felt awesome. At first, I was overwhelmed looking at all that had to get done but after getting in there and turning the soil some, it became fun and satisfying.
Getting started on a workout program has got to be the hardest part to the exercise habit. But just imagine how good you will feel even after the first week of moving more. Many of my clients comment on how strong they feel after one week of classes with HeadSTRONG Athletics. They become addicted to the energy and workout because it makes them powerful, inside and out. And let me tell you, many of these people had weeds galore to overcome. But they did it.
So, are you going to sit on your butt and let the weeds take over? Get up and move.
Shawn in the garden BEFORE the weeds took over!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Wednesday, November 12, 2008
Recent Press Release
Wilmington, North Carolina Kettlebell Instructor Launches HeadSTRONG Athletics Boot Camps
Summary:
HeadSTRONG Athletics, located in Wilmington, North Carolina, holds boot camps focused on kettlebell training to help people burn body fat, gain lean muscle and increase their athletic ability.
November 12th, 2008- Local Wilmington, North Carolina Russian Kettlebell Instructor and fat loss specialist, Shawn Manning, is the founder of HeadSTRONG Athletics, a fitness boot camp for men and women located at McKay Healing Arts on Wrightsville Avenue. The boot camp program promises twice the results in a fraction of the time for a third of the cost of other Wilmington personal training services.
Manning believes that boot camp group classes are the answer to those looking for personal service but don’t want to spend an arm and a leg to get in shape. “The economic situation has taken its toll on all of us. I started these classes with my present one-on-one clients in mind so that they could save money and still enjoy the rewards of personal training. It turns out that fitness enthusiasts of all types love the atmosphere and challenge. The group boot camps not only provide awesome energy and camaraderie, they also allow people an affordable alternative to expensive programs.”
HeadSTRONG Athletics’ integrated strength and conditioning training plus Precision Nutrition system is second to none for helping people burn fat, lose weight fast and improve their athletic abilities. “Our clients are shedding weight, hitting the tennis ball harder and looking better than they have in years.” HeadSTRONG Athletics accomplishes this by focusing on kettlebell training and compound movements. “Our boot camps consist of 45-minute super-charged workouts featuring interval and circuit training. “We use kettlebells, sandbags, heavy ropes and body weight drills instead of machines to get in top shape.” This type of fast paced training, such as the Tabata intervals they use in class, burns nine times more fat than ordinary straight set, long rest periods exercise. Manning is quick to say that although this type of program may not be for everyone, even beginners have great success and are never left behind. “Don’t get fooled into thinking this is too hard for you if you are just starting to workout. Modifications are made everyday so that people feel comfortable easing into exercise.”
HeadSTRONG Athletics has some raving fans, such as Fran Rudolph who claims: “I’ve lost 15 pounds; my clothes are starting to fit again – yeah! And now, I can do much more – biking, kayaking, skiing –to name a few, and just doing regular housework is so mush easier. And, the classes are so much fun. It seems like intense personal training, but with a group – and such nice people – everyone’s so friendly and welcoming. Your training program is definitely part of my life now, and I can’t imagine where I’d be without it!”
The name HeadSTRONG Athletics comes from the belief that everyone has internal athletes that needs to challenge themselves and be aggressive. Some people want to be active to lose 30 pounds, some to move up to the next level in their sport and some to feel like they did in their 20’s. “I believe there are two parts to physical fitness; One being the conditioned body and the other the strong mind. When you become tough physically, a change happens within that prepares you mentally for the next challenge. Being headstrong is as important as looking good. We want to be the ones to facilitate this change with our boot camps.”
HeadSTRONG Athletics offers boot camp classes throughout the day on Mondays, Wednesdays and Fridays. A free one-week trial is available to all newcomers. There will be a FREE Post Thanksgiving Workout for anybody interested in burning off Thursday’s meals at Hugh McRae Park on Friday, November 28th at 9:00 am. For more information visit www.headstrongathletics.com.Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Summary:
HeadSTRONG Athletics, located in Wilmington, North Carolina, holds boot camps focused on kettlebell training to help people burn body fat, gain lean muscle and increase their athletic ability.
November 12th, 2008- Local Wilmington, North Carolina Russian Kettlebell Instructor and fat loss specialist, Shawn Manning, is the founder of HeadSTRONG Athletics, a fitness boot camp for men and women located at McKay Healing Arts on Wrightsville Avenue. The boot camp program promises twice the results in a fraction of the time for a third of the cost of other Wilmington personal training services.
Manning believes that boot camp group classes are the answer to those looking for personal service but don’t want to spend an arm and a leg to get in shape. “The economic situation has taken its toll on all of us. I started these classes with my present one-on-one clients in mind so that they could save money and still enjoy the rewards of personal training. It turns out that fitness enthusiasts of all types love the atmosphere and challenge. The group boot camps not only provide awesome energy and camaraderie, they also allow people an affordable alternative to expensive programs.”
HeadSTRONG Athletics’ integrated strength and conditioning training plus Precision Nutrition system is second to none for helping people burn fat, lose weight fast and improve their athletic abilities. “Our clients are shedding weight, hitting the tennis ball harder and looking better than they have in years.” HeadSTRONG Athletics accomplishes this by focusing on kettlebell training and compound movements. “Our boot camps consist of 45-minute super-charged workouts featuring interval and circuit training. “We use kettlebells, sandbags, heavy ropes and body weight drills instead of machines to get in top shape.” This type of fast paced training, such as the Tabata intervals they use in class, burns nine times more fat than ordinary straight set, long rest periods exercise. Manning is quick to say that although this type of program may not be for everyone, even beginners have great success and are never left behind. “Don’t get fooled into thinking this is too hard for you if you are just starting to workout. Modifications are made everyday so that people feel comfortable easing into exercise.”
HeadSTRONG Athletics has some raving fans, such as Fran Rudolph who claims: “I’ve lost 15 pounds; my clothes are starting to fit again – yeah! And now, I can do much more – biking, kayaking, skiing –to name a few, and just doing regular housework is so mush easier. And, the classes are so much fun. It seems like intense personal training, but with a group – and such nice people – everyone’s so friendly and welcoming. Your training program is definitely part of my life now, and I can’t imagine where I’d be without it!”
The name HeadSTRONG Athletics comes from the belief that everyone has internal athletes that needs to challenge themselves and be aggressive. Some people want to be active to lose 30 pounds, some to move up to the next level in their sport and some to feel like they did in their 20’s. “I believe there are two parts to physical fitness; One being the conditioned body and the other the strong mind. When you become tough physically, a change happens within that prepares you mentally for the next challenge. Being headstrong is as important as looking good. We want to be the ones to facilitate this change with our boot camps.”
HeadSTRONG Athletics offers boot camp classes throughout the day on Mondays, Wednesdays and Fridays. A free one-week trial is available to all newcomers. There will be a FREE Post Thanksgiving Workout for anybody interested in burning off Thursday’s meals at Hugh McRae Park on Friday, November 28th at 9:00 am. For more information visit www.headstrongathletics.com.Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Tuesday, November 11, 2008
Kick Start Your Fat Burning Workout with Circuit Training
In ten years of personal training, I have never had one client come to me and say “I want to look like the guy on the front of Muscle and Fitness magazine” or “please help me get big and bulky so that I cannot play tennis anymore.” What most people want is to have a strong athletic physique and avoid the inactive doldrums of aging. One of the best ways to reach this goal is to escape the boring days of bodybuilding workouts and start a circuit training routine. Bodybuilding workouts, in which you perform straight sets of one exercise for as many reps as possible, are a thing of the past. If you want a workout that helps you build a strong body and cardiovascular system, keep reading!
So, what’s the problem with a straight set bodybuilding format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 8-12 reps for let’s say the bench press. They pump out the reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then lollygag back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! I can think of a thousand things I would rather be doing than spending a whole hour in a commercial gym.
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing, or antagonistic, exercise and rest for a short period of time. Alternating sets allow you to work different movement patterns when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The outcome is training efficiency and amazing results. You will accomplished more in less time and crank up your metabolism so that you are burning more fat throughout the day. Outlined below are several ways to perform alternating sets:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent options, circuit training is by the far my favorite way to train. To demonstrate why, let’s examine a circuit training template using timed set intervals:
The 40-20 Five Exercise Circuit: You will alternate between 40 seconds of work and 20 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- (Kettlebell Front) Squats
Exercise#2- (Kettlebell) Clean and Press
Exercise#3- Lunges
Exercise#4- Forward Roll-Outs with the Power Wheel
Exercise#5- Swings
Rest for 30 sec.-1 Minute After the Circuit
Perform this circuit up to four times for a 20-25 minute total body fat burning, strength-building workout.
Basically, in the same 15 minutes that it took the bodybuilder to get in three sets on the bench you have gotten in three sets of five different exercises for a staggering total of 15 work sets! How efficient! The short bursts of exercise not only helped you build strong muscle, it also put you far ahead of our bodybuilder friend on cardiovascular benefits and you are out the door in half the time.
To recap, the key to creating the optimal metabolic workout for fat loss is to perform each exercise with maximal intensity and keep rest periods short. You will accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my HeadSTRONG clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg Exercise (such as Sandbag Deadlifts)
Exercise#2- A Pushing Exercise (such as Pushups)
Exercise#3- A Single-Leg Exercise (such as Sandbag Overhead Front Lunges)
Exercise#4- A Pulling Exercise (such as Sandbag Rows)
Exercise#5- A Core Exercise (such as Russian Twists)
Check out this video for an example of the workout:
Keep checking in for more killer circuit training workouts from the HeadSTRONG Athletics Boot Camps in the weeks to come.
Yours in Determination, Confidence and Physical Achievement,
Shawn Manning, Russian Kettlebell Instructor
http://www.headstrongathletics.com/
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
So, what’s the problem with a straight set bodybuilding format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 8-12 reps for let’s say the bench press. They pump out the reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then lollygag back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! I can think of a thousand things I would rather be doing than spending a whole hour in a commercial gym.
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing, or antagonistic, exercise and rest for a short period of time. Alternating sets allow you to work different movement patterns when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The outcome is training efficiency and amazing results. You will accomplished more in less time and crank up your metabolism so that you are burning more fat throughout the day. Outlined below are several ways to perform alternating sets:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent options, circuit training is by the far my favorite way to train. To demonstrate why, let’s examine a circuit training template using timed set intervals:
The 40-20 Five Exercise Circuit: You will alternate between 40 seconds of work and 20 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- (Kettlebell Front) Squats
Exercise#2- (Kettlebell) Clean and Press
Exercise#3- Lunges
Exercise#4- Forward Roll-Outs with the Power Wheel
Exercise#5- Swings
Rest for 30 sec.-1 Minute After the Circuit
Perform this circuit up to four times for a 20-25 minute total body fat burning, strength-building workout.
Basically, in the same 15 minutes that it took the bodybuilder to get in three sets on the bench you have gotten in three sets of five different exercises for a staggering total of 15 work sets! How efficient! The short bursts of exercise not only helped you build strong muscle, it also put you far ahead of our bodybuilder friend on cardiovascular benefits and you are out the door in half the time.
To recap, the key to creating the optimal metabolic workout for fat loss is to perform each exercise with maximal intensity and keep rest periods short. You will accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my HeadSTRONG clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg Exercise (such as Sandbag Deadlifts)
Exercise#2- A Pushing Exercise (such as Pushups)
Exercise#3- A Single-Leg Exercise (such as Sandbag Overhead Front Lunges)
Exercise#4- A Pulling Exercise (such as Sandbag Rows)
Exercise#5- A Core Exercise (such as Russian Twists)
Check out this video for an example of the workout:
Keep checking in for more killer circuit training workouts from the HeadSTRONG Athletics Boot Camps in the weeks to come.
Yours in Determination, Confidence and Physical Achievement,
Shawn Manning, Russian Kettlebell Instructor
http://www.headstrongathletics.com/
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Thursday, November 6, 2008
Bare Bones and Cheap
I am all about saving money and working out with as little equipment as possible. Give me a kettlebell and a pull up bar and I will be happy. However, I have run across a product that I think is just cool and I wish I would have invented it. It is called the AIR Rope and you can get it at Power Systems. I do not have an affiliate with them but I would like to give kudos to the person who invented it. This simple product has allowed me to get my clients to jump rope without tripping up five times within an interval.
So being the cheap skate I am, I cannot bring myself to pay $30 for each pair of these. So I have come up with a different idea that doesn't cost a dime. Go into your linen closet and grab two hand towels. Grab the ends and start jump roping. The towel will create resistance and give your shoulders the workout they normally get with a jump rope. It is something you can do in your hotel room if you want to get in a quick workout. Here's a quick video:
Try this Tabata Style Workout next time you are stuck in a hotel room with no equipment.
Do at least 3 rounds with 1-2 minutes of rest in between each round, which will take you about 15 minutes.
20 sec. on/10 sec. off (Do 20 sec. of set #1, rest for10 sec., Do 20 sec. of set #2, rest for 10 sec., etc...)
1. Hindu Squats
2. Towel Jump Rope
3. Push ups
4. Towel Jump Rope
5. Side Lunges
6. Towel Jump Rope
7. Pinwheels (Side Plank rolling from side to side)
8. Towel Jump Rope
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
So being the cheap skate I am, I cannot bring myself to pay $30 for each pair of these. So I have come up with a different idea that doesn't cost a dime. Go into your linen closet and grab two hand towels. Grab the ends and start jump roping. The towel will create resistance and give your shoulders the workout they normally get with a jump rope. It is something you can do in your hotel room if you want to get in a quick workout. Here's a quick video:
Try this Tabata Style Workout next time you are stuck in a hotel room with no equipment.
Do at least 3 rounds with 1-2 minutes of rest in between each round, which will take you about 15 minutes.
20 sec. on/10 sec. off (Do 20 sec. of set #1, rest for10 sec., Do 20 sec. of set #2, rest for 10 sec., etc...)
1. Hindu Squats
2. Towel Jump Rope
3. Push ups
4. Towel Jump Rope
5. Side Lunges
6. Towel Jump Rope
7. Pinwheels (Side Plank rolling from side to side)
8. Towel Jump Rope
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, November 2, 2008
Thanksgiving Workout!!!!
I will be holding a FREE workout in the park the Friday after Thanksgiving. This will be a FAT BURNING WORKOUT to control damage done the day before. Starting November 10th, I will be starting sign ups. The first 20 people that sign up will be receiving a FREE Gift. Imagine that....signing up for a free event and getting a free gift in return. Cant beat that!
Stay tuned for details! Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Stay tuned for details! Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Saturday, November 1, 2008
Workout of the Week
Starting today I am going to start posting my favorite workout of the week. This will be one of our actual Tactical Athlete classes that clients enjoyed during the past week.
Z-Health Joint Mobility Warmup 10 minutes
Warm-up/Skill: Turkish Get Ups (3 Per side)
Circuit: 3 rounds with 1.5 minutes in between each round
1. 1-Arm Overhead Stationary Lunge @ 30 sec. each side
2. 1-Arm Bent Over Row @ 20 sec. each arm
3. Squat/Alternating Shoulder Press (Sandbags...can also be done with a ball or kettlebell)@ 40 sec.
4. Kettlebell Slingshots @ 1 minute
5. Swings-20 sec. R/20 sec. L/20 sec. 2 Hand (total 1 minute)
Rest
Stretched 10 minutes
Here is the 1-Arm Overhead Stationary Lunge:
Want to know more??????
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Z-Health Joint Mobility Warmup 10 minutes
Warm-up/Skill: Turkish Get Ups (3 Per side)
Circuit: 3 rounds with 1.5 minutes in between each round
1. 1-Arm Overhead Stationary Lunge @ 30 sec. each side
2. 1-Arm Bent Over Row @ 20 sec. each arm
3. Squat/Alternating Shoulder Press (Sandbags...can also be done with a ball or kettlebell)@ 40 sec.
4. Kettlebell Slingshots @ 1 minute
5. Swings-20 sec. R/20 sec. L/20 sec. 2 Hand (total 1 minute)
Rest
Stretched 10 minutes
Here is the 1-Arm Overhead Stationary Lunge:
Want to know more??????
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, October 20, 2008
Baby On the Way!
This post has been about 12 weeks coming. Many of you know by now but I am officially out of the first trimester of my second pregnancy. I have avoided writing too much about it because I got a bit frightened about spilling the beans before the vulnerable time was over. Something in the back of my mind told me that if (God for bid) I lost the baby, then it was better to not have people connecting kettlebells to a miscarriage.
We had our first appointment with the midwife and the first ultrasound on Friday 10-17-2008 (a little late). The baby was about 3 in. and had a heartbeat of 167. My midwife, Marianne, said everything looked great and to carry on.
My training has been erratic. Too many days taken off. Slow, short workouts. There has just been no rhythm to it. In a way, I have been frustrated with myself for letting it get so unorganized but, I must say, sometimes napping has been much more needed. I have to remind myself that it won't last forever and to "listen to my body." A typical workout is this:
1. Clean and Squat
2. Military Press
3. Turkish Get ups
4. Swings
or
1. Sandbag Clean and Lunge
2. Jungle Gym Rows
3. Pushups
4. Snatches
I still like to keep things simple and about 30 minutes so I do as many rounds as I feel comfortable with and go with the flow.
Unfortunately, my eating has also suffered. You know, it confuses me. If we are supposed to eat so good for the growing baby inside, then why doesn't my body crave salads and protein and everything healthy? I mean, I drive past McDonald's and it smells like the food of the God's. No lie. I want starchy carbs (not the good ones) and sweets. Forget the protein shakes (although I did force myself to have one this morning) and wholesome vegetables (that smell awful). So, I have been a little devil with my nutrition but that could change tomorrow.
Stats:
Me: Official doctor's weight: 135 (By my scales: 132.5) Gain of 1 lb.
Baby is 13 weeks due May 1st.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
We had our first appointment with the midwife and the first ultrasound on Friday 10-17-2008 (a little late). The baby was about 3 in. and had a heartbeat of 167. My midwife, Marianne, said everything looked great and to carry on.
My training has been erratic. Too many days taken off. Slow, short workouts. There has just been no rhythm to it. In a way, I have been frustrated with myself for letting it get so unorganized but, I must say, sometimes napping has been much more needed. I have to remind myself that it won't last forever and to "listen to my body." A typical workout is this:
1. Clean and Squat
2. Military Press
3. Turkish Get ups
4. Swings
or
1. Sandbag Clean and Lunge
2. Jungle Gym Rows
3. Pushups
4. Snatches
I still like to keep things simple and about 30 minutes so I do as many rounds as I feel comfortable with and go with the flow.
Unfortunately, my eating has also suffered. You know, it confuses me. If we are supposed to eat so good for the growing baby inside, then why doesn't my body crave salads and protein and everything healthy? I mean, I drive past McDonald's and it smells like the food of the God's. No lie. I want starchy carbs (not the good ones) and sweets. Forget the protein shakes (although I did force myself to have one this morning) and wholesome vegetables (that smell awful). So, I have been a little devil with my nutrition but that could change tomorrow.
Stats:
Me: Official doctor's weight: 135 (By my scales: 132.5) Gain of 1 lb.
Baby is 13 weeks due May 1st.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Friday, October 10, 2008
Busy day!
HeadSTRONG Athletics had a busy day today. During the 8:30 am class, the Wilma Magazine Photographer came by to take some pics for an upcoming article in the November Issue. Class went great so I hope it shows up on the still shots. Thanks Laurie!
Then I scooted over to PPD for their Fall vendor expo. I got to meet a ton of new people and saw some good friends too. Here is a quick shot from my spot. The banner turned out great and I got some curious and energetic response (as well as funny looks) to the kettlebell.
Got a Launch workshop tomorrow with 2 spots open. Sign up and become part of the growing number of kettlebell converts! There is nothing like it!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Friday, October 3, 2008
One Quote To Live By
"Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it." -Caroline Myss
No explanation needed. Have a wonderful weekend. Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
No explanation needed. Have a wonderful weekend. Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, September 29, 2008
Newsletter
I recently sent out the Issue #1 of my newsletter. If you would like to be added to my newsletter list, please contact me. Here is one article it contains about staying pain-free. Enjoy:
Assess, Move and Train Your Way to Becoming Pain-Free
By Shawn Manning, RKC
I have been in all sorts of athletic activities since I was seven years old; soccer, swimming, volleyball, gymnastics, hiking and surfing just to name a few. Through the years of pounding, falling and getting knocked around by competitors, I slowly developed aches and pains that I assumed would be with me forever. It was hard to imagine at age twenty-seven that I would be waking up to excruciating back pain for the rest of my life. To make matters worse, in 2006 I had my first child and breastfed in an uncomfortable chair that hunched me over for hours a day. Every time I got up from this position, it would take me at least ten minutes to stand up straight again. It wasn’t until I discovered kettlebells and Z-Health in 2007 that I managed to bring life back into my joints and regain a body that not only looked strong but also felt healthy.
If you train in any sport or sit at a desk all day, Z-Health should be a part of your daily routine. It has been so valuable to my body’s return to being pain-free that I cannot imagine training without it. Z-Health is a system that combines kinesiology, neuroscience and applied physiology to reintroduce your brain to your body. As we do at the beginning of every HeadSTRONG Athletics class, you reprogram your coordination, agility and movement efficiency with dynamic joint mobility exercises. “Specific joint movements are one of the best ways to communicate with the CNS (Central Nervous System). The reason for this is that the joints have a very high concentration of nerve endings surrounding them that provide direct feedback to your CNS. This feedback tells your body where it is in space, how fast it is moving and what movements are “safe”. By re-training and “waking up” these nerve endings through specific joint mobility drills, you can help your body get out of pain and learn how to perform at your true genetic potential” (Z-Health website).
Typical benefits of Z-Health are:
· Improved Strength: Lift more weight with less strain
· Improved Athletic Ability: Generate more power and coordinated movement
· Diminished Joint Pain: Wake up without having to take a hot shower to stand up straight
· Improved Posture: Realign your body
Many people eliminate pain and break through limitations almost instantly. Personally, I saw my shoulder mobility increase in less than a week and can now perform a deep squat comfortably.
Although Z-Health is a crucial tool, it has a brilliant partner…kettlebells. These two complement each other so well, that the Russian Kettlebell Challenge Certification has teamed up with Z-Health to educate its instructors. As soon as I started a program that included kettlebell swings and Z-Health, my lower back pain was virtually gone. The swing is the ultimate exercise to promote back extensor endurance, strong glutes and stretched hip flexors, all of which contribute to a mobile and resilient lower lumbar. Dr. Stuart McGill, PhD, the number-one spine biomechanist in the world, concluded, “while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does” (Luoto et. Al, 1995).
The kettlebell is my first choice for strength and conditioning. It is portable, efficient and the most fun piece of equipment I have ever used. If you are not already training with the kettlebell, I highly suggest you find a Certified Russian Kettlebell Instructor to teach you how to integrate it into your training.
The last part of the pain-free equation that I would like to discuss is the Functional Movement Screen. This is a system that was developed by Grey Cook, Physical Therapist and Certified Strength and Conditioning Specialist. I had the opportunity to learn this program with my fellow RKCs in Minnesota in August 2008 and it has by far been the best assessment protocol I have seen to identify range of motion limitations and right/left asymmetries in the body. These limitations and imbalances are what cause serious injuries by creating faulty movement patterns and robbing the body of efficiency.
The FMS consists of seven different movement pattern screens that take about 10-15 minutes to perform. The testing was originally designed for athletes in order to prevent participants from being benched due to injury. As a matter of fact, Grey Cook has actually implemented the screens and corrective programs with all NFL teams, many professional golfers, and other major athletes with great success. When the top athletes in the world are using the system, maybe the rest of us should listen.
At HeadSTRONG Athletics, I am hardheaded about making the workouts physically challenging as well as therapeutic. It would be my recommendation that everyone takes advantage of the FMS and sets up an appointment for screening. You will receive a full assessment and an exercise and stretching prescription specific to your scores. Start on your path to pain-free days. Learn, practice and benefit from Z Health, kettlebells and Functional Movement Screening today by contacting HeadSTRONG Athletics at 910-231-5011 or visit our website at www.headstrongathletics.blogspot.com.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Assess, Move and Train Your Way to Becoming Pain-Free
By Shawn Manning, RKC
I have been in all sorts of athletic activities since I was seven years old; soccer, swimming, volleyball, gymnastics, hiking and surfing just to name a few. Through the years of pounding, falling and getting knocked around by competitors, I slowly developed aches and pains that I assumed would be with me forever. It was hard to imagine at age twenty-seven that I would be waking up to excruciating back pain for the rest of my life. To make matters worse, in 2006 I had my first child and breastfed in an uncomfortable chair that hunched me over for hours a day. Every time I got up from this position, it would take me at least ten minutes to stand up straight again. It wasn’t until I discovered kettlebells and Z-Health in 2007 that I managed to bring life back into my joints and regain a body that not only looked strong but also felt healthy.
If you train in any sport or sit at a desk all day, Z-Health should be a part of your daily routine. It has been so valuable to my body’s return to being pain-free that I cannot imagine training without it. Z-Health is a system that combines kinesiology, neuroscience and applied physiology to reintroduce your brain to your body. As we do at the beginning of every HeadSTRONG Athletics class, you reprogram your coordination, agility and movement efficiency with dynamic joint mobility exercises. “Specific joint movements are one of the best ways to communicate with the CNS (Central Nervous System). The reason for this is that the joints have a very high concentration of nerve endings surrounding them that provide direct feedback to your CNS. This feedback tells your body where it is in space, how fast it is moving and what movements are “safe”. By re-training and “waking up” these nerve endings through specific joint mobility drills, you can help your body get out of pain and learn how to perform at your true genetic potential” (Z-Health website).
Typical benefits of Z-Health are:
· Improved Strength: Lift more weight with less strain
· Improved Athletic Ability: Generate more power and coordinated movement
· Diminished Joint Pain: Wake up without having to take a hot shower to stand up straight
· Improved Posture: Realign your body
Many people eliminate pain and break through limitations almost instantly. Personally, I saw my shoulder mobility increase in less than a week and can now perform a deep squat comfortably.
Although Z-Health is a crucial tool, it has a brilliant partner…kettlebells. These two complement each other so well, that the Russian Kettlebell Challenge Certification has teamed up with Z-Health to educate its instructors. As soon as I started a program that included kettlebell swings and Z-Health, my lower back pain was virtually gone. The swing is the ultimate exercise to promote back extensor endurance, strong glutes and stretched hip flexors, all of which contribute to a mobile and resilient lower lumbar. Dr. Stuart McGill, PhD, the number-one spine biomechanist in the world, concluded, “while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does” (Luoto et. Al, 1995).
The kettlebell is my first choice for strength and conditioning. It is portable, efficient and the most fun piece of equipment I have ever used. If you are not already training with the kettlebell, I highly suggest you find a Certified Russian Kettlebell Instructor to teach you how to integrate it into your training.
The last part of the pain-free equation that I would like to discuss is the Functional Movement Screen. This is a system that was developed by Grey Cook, Physical Therapist and Certified Strength and Conditioning Specialist. I had the opportunity to learn this program with my fellow RKCs in Minnesota in August 2008 and it has by far been the best assessment protocol I have seen to identify range of motion limitations and right/left asymmetries in the body. These limitations and imbalances are what cause serious injuries by creating faulty movement patterns and robbing the body of efficiency.
The FMS consists of seven different movement pattern screens that take about 10-15 minutes to perform. The testing was originally designed for athletes in order to prevent participants from being benched due to injury. As a matter of fact, Grey Cook has actually implemented the screens and corrective programs with all NFL teams, many professional golfers, and other major athletes with great success. When the top athletes in the world are using the system, maybe the rest of us should listen.
At HeadSTRONG Athletics, I am hardheaded about making the workouts physically challenging as well as therapeutic. It would be my recommendation that everyone takes advantage of the FMS and sets up an appointment for screening. You will receive a full assessment and an exercise and stretching prescription specific to your scores. Start on your path to pain-free days. Learn, practice and benefit from Z Health, kettlebells and Functional Movement Screening today by contacting HeadSTRONG Athletics at 910-231-5011 or visit our website at www.headstrongathletics.blogspot.com.
Shawn sitting comfortably in a deep squat position:
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, September 22, 2008
*Two new options for HeadSTRONG Athletes*
1. Pay-Per-Class
After much thought and many requests, I have decided to give HeadSTRONG Athletes a Pay-Per-Class Option. This option is for those who are not able to commit to a regular class.
Each class will cost $20 and payment is expected at the start of each class. Since each class is limited to 8 people, please call me (910-231-5011) 24 hours in advance to reserve your spot. Remember, if your schedule permits, with a 4-week commitment, class rates drop down to $15!
2. Semi-Private Group Training
Many people don’t like training in large groups so I am introducing an alternative option. If you have a few friends that would like to commit to an exercise program based on true fitness, talk with me about semi-private sessions. There is a 3-person minimum for these classes and a 1,2 or 3-day per week (Monday, Wednesday, Friday) schedule can be set up. This option is excellent for those committed to certain sports (tennis, golf, soccer) or who just like to workout with their friends.
Each 3-person class will cost $40 per person. Each 4-person class will cost $30 per person.
A 4-week commitment is needed. Please call about scheduling. (910-231-5011)
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, September 14, 2008
The Kettlebell Swing
"The KETTLEBELL SWING is the foundation of effective Russian kettlebell training. It teaches the hip thrust, compressed breathing, rooting, “wedging”, and the summation of efforts skills essential in many kettlebell drills as well as military, martial arts, and athletic applications. The swing maximizes muscular endurance of the back and waist, factors critical to lower back pain prevention. The swing is a powerful lower body strength builder and the cornerstone of effective conditioning." ----Borrowed from the RKC Manual
Kathleen and Adam Practicing the Kettlebell Swing
Almost every student that has come to the Launch workshops has never seen or heard of a kettlebell before. Imagine the eyes I look up to after demonstrating the swing for the first time. It is a ballistic move that you would assume would kill your back if you didn't know better. When I first began reading about the swing, I too was in disbelief. How could bending over and swinging a heavy weight help my back and make me strong. Luckily I had enough trust in my mentors to jump right in and give it a try. One year later, here I am, a walking billboard for the power of the kettlebell. Strong, Flexible, Lean, and Back Pain Free! Physical Therapists, Chiropractors, and Trainers all across the world are preaching on the positive effects of this simple exercise. Now it is your turn to give it a try!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.Wednesday, September 10, 2008
Classes Begin!
We have finally begun! Classes started this week and people are loving the workouts! Gone are the days of weight machines and treadmills. If you really want to train your body to be ready for everyday activities and excel in athletics, it is time to take a new approach to fitness. At HeadSTRONG Athletics, we combine the fluidity of tried and true bodyweight exercises with the power of the kettlebell, sandbags and heavy ropes to create functional exercise programs that turn you into the machine. Professionals, housewives, physical therapists and recreational athletes are all benefiting from our training. You should be one of them!!!!
If you can't tell, I am very excited about this! Here are some pics from our first classes:
Inchworm Pushups: Great for core strength and stability and upper body strength.
One Arm Rows (left) and Front Sandbag Lunges (Right): Doing 1-Sided exercises like this shouldered sandbag lunge has great carryover into everyday life. Rarely are we ever weighted evenly (grocery bags, yardwork, tennis swings). Train in ways that mimic your life!
Turkish Get Up: A most outstanding exercise for every muscle in your body. Do it slow! Do it Right!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, September 7, 2008
NEW CLASS SCHEDULE
*** NEW SCHEDULE ***
HeadSTRONG Athletics offers a variety of classes and programs to fit your schedule (See below for class descriptions):
Note: The TA class at 7:30 am is broken up into a 1, 2 or 3 day per week option.
Monday Wednesday Friday
7:00-7:30 am Sprinter(M) Sprinter(W) Sprinter(F)
7:30-8:30 am Tactical Athlete 2(M) Tactical Athlete 2(W) Tactical Athlete 1(F)
8:30-9:30 am Tactical Athlete 3(M) Tactical Athlete 3(W) Tactical Athlete 3(F)
4:30-5:30 pm Resolution(M) Resolution(W) Resolution(F)
5:30-6:30 pm Tactical Athlete 2(M) Tactical Athlete 2(W)
LAUNCH: A thorough and safe 2-hour introduction workshop that teaches you the basics of kettlebell use. Use Launch to power up your own workouts or as a stepping-stone for other HeadSTRONG Athletic Classes. All kettlebells will be provided for in-class use. Class limited to 6 people.
Dates offered: Sept. 13th 10am-12, Sept. 20thth 10am-12, and Sept. 27th 10am-12
Cost: $35 for 2-hour workshop. Present clients come for free!
RESOLUTION: The most comprehensive 12-week exercise and nutrition weight loss program in Wilmington. It is inevitable that you lose body fat and gain lean muscle with this program! Classes are 1-hour each.
Start Date: TBA
Times: Afternoon Class Option: Monday, Wednesday and Friday at 4:30 pm (Must have at least 5 people for classes to begin)
Cost: $750 for 12-Week Program (Prices will go up to $950 in December so take advantage of this special pricing now!)
TACTICAL ATHLETE: A Strength and Conditioning Class for those who are not afraid to push their limits. This class is for all levels of athleticism and abilities. Classes are 1-hour each. Classes limited to 8 people.
Start Date: Ongoing
Times: (Please see schedule, as this may be a bit confusing. Pick an option that best fits your schedule.)
#1 Morning: Friday at 7:30-8:30 am (1-day per week class)
#2 Morning: Monday, Wednesday at 7:30-8:30 am (2-day per week class)
#2 Afternoon: Monday and Wednesday at 5:30 pm (2-day per week class)
#3 Morning: Monday, Wednesday, Friday at 8:30 am (3-day per week class)
Cost $15 per class
SPRINTER: A 30-minute Express Strength and Conditioning Class for those who don’t have much time to spare but want to reap the rewards of the kettlebell. Classes limited to 8 people.
Start Date: Ongoing
Times: Monday, Wednesday and Friday at 7:00 am
Cost: $10 per class
Each class (except Launch) requires a commitment of 4 weeks. I do this for two main reasons: 1. So that you are accountable for maintaining a consistent workout schedule and 2. So that we have a consistent number of people coming to class (not too many, not too few).
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Wednesday, September 3, 2008
Building up Steam
This past weekend held another awesome Launch Workshop. We were successful at converting more women into swingers (kettlebells, that is). Everyone really enjoyed the instruction and workouts and plans on coming back for more. Thankfully, my buddy Tim Anderson was here to help out with this one. It is always helpful to have more eyes so that one on one attention can be given.
There is one more Launch class before regular classes begin. I am really looking forward to really getting the moving. My hope is that more recreational athletes around the Wilmington area will pick up the kettlebell and realize the power it can bring to their sport. Soccer, tennis, roller derby (yes, we do have one in the port city), triathlons...you name it. I cannot think of one activity (including backyard horseshoes, that could not benefit from kettlebell training.
The next scheduled Launch will be September 13th, Saturday, at 10am-12. I am going to start limiting the number of people in Launch to 6. This will give me the ability to be more vigilant. If you have a group interested in Launch, please contact me to set up a date that works for you.
"The man who gives up accomplishes nothing and is only a hindrance. The man who does not give up can move mountains." ---Unknown
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
There is one more Launch class before regular classes begin. I am really looking forward to really getting the moving. My hope is that more recreational athletes around the Wilmington area will pick up the kettlebell and realize the power it can bring to their sport. Soccer, tennis, roller derby (yes, we do have one in the port city), triathlons...you name it. I cannot think of one activity (including backyard horseshoes, that could not benefit from kettlebell training.
The next scheduled Launch will be September 13th, Saturday, at 10am-12. I am going to start limiting the number of people in Launch to 6. This will give me the ability to be more vigilant. If you have a group interested in Launch, please contact me to set up a date that works for you.
"The man who gives up accomplishes nothing and is only a hindrance. The man who does not give up can move mountains." ---Unknown
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Tuesday, August 26, 2008
Coaching for Success
"Experience is the teacher they will remember." -Fran Rudolph
When I first began to toy around with the idea of doing group kettlebell classes, my head was spinning in five different directions. I had post-it notes on every surface imaginable...computer, notebooks, datebooks, you name it. Each contained short scribbles that would make no sense to anyone but me. I cannot say that I have completely broken that habit but I am on a path that is far more organized and planned out than when I started.
It has been my lucky break to have Fran Rudolph walk in to the gym and want to start a personal training program. About three sessions in, she brought up the idea of doing a trade out for some life coaching sessions. I had been to a coach one other time because I felt like I was taking on too much in life at once and needed to figure out what my priorities were. But this time was different. This time, my head was on straight but I had no idea how to reach my goal of starting HeadSTRONG Athletics without the guidance of a coach. The post-it note trail would have kept building and all great ideas would have been hidden in the shuffle. And so my life coaching experience with Fran began.
Going to a life coach is different than talking with a counselor...especially in my experience. Fran actually took on the role of a business coach and editor in my case; though, that is the exception and not the rule. I actually saw Fran as more of a mentor, having gone through the start of a business herself (Today Coaching). We spent about 2 hours almost every Friday going over the details of a business and marketing plan so that I could start HeadSTRONG with confidence. And that I have. I have been able to reach a balance between family life, personal life and my career. (My main concern when starting HA was not having enough time to be an attentive mom and wife) The response thus far has been wonderful and I feel like all the hard work is paying off.
In life, there are going to be times when you have the focus and strength to see your goals through to the end without outside help. More power to you if you can do this and accomplish what you have set your heart on. Then, there are bumps in our path that require a hand holding. It was necessary for me to find someone to hold me accountable. Knowing I had an appointment with Fran kept me on track and got me where I am today.
If you have trouble making exercise a habit, maybe you need a coach too. Turning towards a professional for training will bring results faster, safer and you will have more fun doing it. It would be my greatest pleasure to be that personal training coach and guide you towards physical achievement. Come join the team at HeadSTRONG Athletics and find your new path.
When I first began to toy around with the idea of doing group kettlebell classes, my head was spinning in five different directions. I had post-it notes on every surface imaginable...computer, notebooks, datebooks, you name it. Each contained short scribbles that would make no sense to anyone but me. I cannot say that I have completely broken that habit but I am on a path that is far more organized and planned out than when I started.
It has been my lucky break to have Fran Rudolph walk in to the gym and want to start a personal training program. About three sessions in, she brought up the idea of doing a trade out for some life coaching sessions. I had been to a coach one other time because I felt like I was taking on too much in life at once and needed to figure out what my priorities were. But this time was different. This time, my head was on straight but I had no idea how to reach my goal of starting HeadSTRONG Athletics without the guidance of a coach. The post-it note trail would have kept building and all great ideas would have been hidden in the shuffle. And so my life coaching experience with Fran began.
Going to a life coach is different than talking with a counselor...especially in my experience. Fran actually took on the role of a business coach and editor in my case; though, that is the exception and not the rule. I actually saw Fran as more of a mentor, having gone through the start of a business herself (Today Coaching). We spent about 2 hours almost every Friday going over the details of a business and marketing plan so that I could start HeadSTRONG with confidence. And that I have. I have been able to reach a balance between family life, personal life and my career. (My main concern when starting HA was not having enough time to be an attentive mom and wife) The response thus far has been wonderful and I feel like all the hard work is paying off.
In life, there are going to be times when you have the focus and strength to see your goals through to the end without outside help. More power to you if you can do this and accomplish what you have set your heart on. Then, there are bumps in our path that require a hand holding. It was necessary for me to find someone to hold me accountable. Knowing I had an appointment with Fran kept me on track and got me where I am today.
If you have trouble making exercise a habit, maybe you need a coach too. Turning towards a professional for training will bring results faster, safer and you will have more fun doing it. It would be my greatest pleasure to be that personal training coach and guide you towards physical achievement. Come join the team at HeadSTRONG Athletics and find your new path.
Fran Rudolph is the founder of Today Coaching located in Wilmington, NC. I highly recommend her guidance for any situation you may be facing. Without judgement, she will lead you down the path towards happiness, respectfulness, serenity and confidence. Call her today!
Fran Rudolph
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, August 24, 2008
Second Launch
Despite the fact that there were only two people in this Saturday's Launch class, it was a big success. The two Elis(z)abeths were natural athletes with awesome attitudes. Each of them picked up the Swing, TGU and Press very quickly. They have decided to take it a step further and sign up for the Tactical Athlete classes. Thanks you two for joining me and making my Saturday that much better.
Anyone who is interested in attending a Launch class but cannot make the times listed (Aug 30th 10am, Sept. 3rd 5:30pm), please call me. More dates will be listed soon. You can even get your own group together for a private Launch. Minimum of 5 people, please. 910-231-5011.
On that note, check out this video of the Russian Kettlebell Challenge Certification that I went through. This one was actually in Denmark but it was similar to my experience. And yes, it was that hard.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Anyone who is interested in attending a Launch class but cannot make the times listed (Aug 30th 10am, Sept. 3rd 5:30pm), please call me. More dates will be listed soon. You can even get your own group together for a private Launch. Minimum of 5 people, please. 910-231-5011.
On that note, check out this video of the Russian Kettlebell Challenge Certification that I went through. This one was actually in Denmark but it was similar to my experience. And yes, it was that hard.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Friday, August 22, 2008
A Positive Life Spreads
As many of you may already know, forming HeadSTRONG Athletics is something that has brought me back to life as a trainer and as an individual. The joy of this new venture comes out in my training, in my family life and in my laughter every day. I feel alive and know that those around me have benefited from this experience as much as I have. By this, I mean, positivity spreads. Like the plague, in fact.
Have you seen the commercials out recently about passing on kindness. (Like this one for Liberty Mutual)
To the advertisers dismay, I actually had no idea what the ad was for until I looked it up...but I do remember the message. There is someone in the street who sees someone else doing a wonderfully unselfish deed and then pays it forward to the next lucky soul. They don't stop to think how it may benefit them...they just do what comes from their heart. Can you imagine where the circle started? Hopefully not. The fact is, despite all the terrible things happening in our society, it is important to remember that kindness and joy have and always will be within us.
I have the most ultimate pleasure of helping people every day and passing along the joy I feel doing so. Clients walk into the gym exhausted, mentally drained and grumpy all the time. But I promise you one thing, within 10 minutes their real personalities start to shine. People feel comfort and pride knowing that they are doing something good for themselves. They leave my presence feeling alive and, for the lack of a more sophisticated word, HAPPY! There is an energy associated with exercise and being around others who are working to better themselves that lives within each of us. That is why my clients keep coming back. Their session doesn't end after the hour...they carry it with them throughout the day and pay it forward.
If you want to feel that same energy, join HeadSTRONG Athletics for a Launch workshop or Group class today! It will be your gift to society's happiness.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Have you seen the commercials out recently about passing on kindness. (Like this one for Liberty Mutual)
To the advertisers dismay, I actually had no idea what the ad was for until I looked it up...but I do remember the message. There is someone in the street who sees someone else doing a wonderfully unselfish deed and then pays it forward to the next lucky soul. They don't stop to think how it may benefit them...they just do what comes from their heart. Can you imagine where the circle started? Hopefully not. The fact is, despite all the terrible things happening in our society, it is important to remember that kindness and joy have and always will be within us.
I have the most ultimate pleasure of helping people every day and passing along the joy I feel doing so. Clients walk into the gym exhausted, mentally drained and grumpy all the time. But I promise you one thing, within 10 minutes their real personalities start to shine. People feel comfort and pride knowing that they are doing something good for themselves. They leave my presence feeling alive and, for the lack of a more sophisticated word, HAPPY! There is an energy associated with exercise and being around others who are working to better themselves that lives within each of us. That is why my clients keep coming back. Their session doesn't end after the hour...they carry it with them throughout the day and pay it forward.
If you want to feel that same energy, join HeadSTRONG Athletics for a Launch workshop or Group class today! It will be your gift to society's happiness.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Thursday, August 21, 2008
First LAUNCH Success
Wednesday afternoon kicked off the first Launch-Introduction to Kettlebells Workshop. We had five kettlebell virgins attend but each left with a good understanding of how the bell can help them relieve lower back pain, strengthen muscles with full body movements, and lose stubborn unwanted body fat through interval training.
When everyone walked in the door, nobody had any idea of what to expect. After my first Swing demo, I looked around to see 5 sets of "deers in the headlights." And I will admit, when I first saw someone doing this drill, I thought the guy would be in a full body cast within 5 repetitions. But I gave in and tried it, having great faith in my mentor, Pavel. With the addition of Z-Health joint mobility drills, I was feeling like a machine within no time, ....powerful, flexible and NO back pain. I was addicted! I vowed then and there that there would be no more traditional weightlifting, no more long distance running and no more wasting time with hour-long workouts that just left me too sore to walk the next day.
If you are still apprehensive about how the kettlebell swing can heal your back pain, take a look at this article written by a Physical Therapist.
If you are serious about losing fat, check this one out about Tracy Reifkind. She lost over 100 pounds using a healthy diet and kettlebell training.
Wilmington, NC...Bring it on! Let HeadSTRONG Athletics introduce you to the POWER OF THE KETTLEBELL! See the Kickoff Post below to find out what HeadSTRONG Athletics is all about.
Here is a picture of one of my clients, Susan H., who absolutely loves the kettlebell. After surviving a head-on collision and suffering from lower back pain for years, her back feels great!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
When everyone walked in the door, nobody had any idea of what to expect. After my first Swing demo, I looked around to see 5 sets of "deers in the headlights." And I will admit, when I first saw someone doing this drill, I thought the guy would be in a full body cast within 5 repetitions. But I gave in and tried it, having great faith in my mentor, Pavel. With the addition of Z-Health joint mobility drills, I was feeling like a machine within no time, ....powerful, flexible and NO back pain. I was addicted! I vowed then and there that there would be no more traditional weightlifting, no more long distance running and no more wasting time with hour-long workouts that just left me too sore to walk the next day.
If you are still apprehensive about how the kettlebell swing can heal your back pain, take a look at this article written by a Physical Therapist.
If you are serious about losing fat, check this one out about Tracy Reifkind. She lost over 100 pounds using a healthy diet and kettlebell training.
Wilmington, NC...Bring it on! Let HeadSTRONG Athletics introduce you to the POWER OF THE KETTLEBELL! See the Kickoff Post below to find out what HeadSTRONG Athletics is all about.
Here is a picture of one of my clients, Susan H., who absolutely loves the kettlebell. After surviving a head-on collision and suffering from lower back pain for years, her back feels great!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Sunday, August 17, 2008
KICKOFF!
ENTER THE KETTLEBELL with
HeadSTRONG Athletics and
Shawn Manning, Russian Kettlebell Instructor!
HeadSTRONG Athletics and
Shawn Manning, Russian Kettlebell Instructor!
The time has finally arrived to kickoff HeadSTRONG Athletics, the result of years of personal training experience and brain busting work. It is proven that exercise is more fun and habitual if done in a group setting so I have put together a semi-private workout experience that is unlike any other in Wilmington. You will learn and master the art of the kettlebell, gain strength, lose fat and improve your cardiovascular health. Join your friends and neighbors this August for one of HeadSTRONG Athletics' LAUNCH workshops to see what all the buzz is about!
Since 1999, my clients have been taught that weight machines and treadmills are not the answer the to true fitness. Now, it is your turn to experience fitness instruction that gives you real results. With the use of body weight drills, sandbags, heavy ropes, a nutrition program and my favorite, the kettlebell, you will see your strength explode and your body fat melt away.
HeadSTRONG Athletics offers a variety of classes and programs to fit your schedule:
Please see the attached file for more detailed information on HeadSTRONG Athletics and our in-demand programs and classes!
LAUNCH: A thorough and safe 2-hour introduction workshop that teaches you the basics of kettlebell use. Use Launch to power up your own workouts or as a stepping-stone for other HeadSTRONG Athletic Classes. All kettlebells will be provided for in-class use.
Dates offered: Aug. 20th 5:30 pm, Aug 23rd 10 am, Aug. 30th 10 am, Sept. 3rd 5:30 pm.
Cost: $35 for 2-hour workshop. Present clients come for free!
ATHLETIC RESOLUTION: The most comprehensive 12-week exercise and nutrition weight loss program in Wilmington. It is inevitable that you lose body fat and gain lean muscle with this program! Classes are 1-hour each.
Start Date: September 8th, 2008
Times: Morning Class Option: Monday, Wednesday and Friday at 7:30 am and Afternoon Class Option: Monday, Wednesday and Friday at 4:30 pm
Cost: $750 for 12-Week Program (Take advantage of this price now! Pricing will go up to $950 in Decmeber!)
TACTICAL ATHLETE: A Strength and Conditioning Class for those who are not afraid to push their limits. This class is for all levels of athleticism and abilities. Classes are 1-hour each.
Start Date: September 8th, 2008
Times: Morning Class Option: Monday, Wednesday and Friday at 8:30 am (3-day per week class) and Afternoon Class Option: Monday and Wednesday at 5:30 pm (2-day per week class)
Cost $15 per class
SPRINTER: A 30-minute Express Strength and Conditioning Class for those who don’t have much time to spare but want to reap the rewards of the kettlebell.
Start Date: September 8th, 2008, Monday, Wednesday and Friday at 7:00 am
Cost: $10 per class
Times of each class are tentative and depend on class demand. All classes will be held at McKay Healing Arts on Wrightsville Ave. One-on-one personal training will still be held at Lumina Fitness.
Call 910-231-5011 or Email shawn@headstrongathletics.com TODAY to sign up.
Please see the attached file for more detailed information on HeadSTRONG Athletics and our in-demand programs and classes!
In addition to our exercise programs, I also offer nutrition and program design consultations and one-on-one personal training. Call 910-231-5011 or email shawn@headstrongathletics.com for more information. (My email address shawneepearson@gmail.com will also work.)
It is one of my greatest pleasures to facilitate healthy changes in my clients. I encourage you to forward this email to anyone you feel may be interested in participating. Thank you to past, present and future trainees for helping make HeadSTRONG Athletics the superior choice for fitness training in Wilmington!
Yours in Determination, Confidence and Physical Achievement,
Shawn Manning,
Certified Russian Kettlebell Instructor
910-231-5011
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