Strength/Cardio Combination Workout

Workout of the Week:
This past week in the boot camp classes we concentrated on doing a strength and cardio exercise back to back with a rest after completing both.

Complete each round 2-4 times doing exercise A and B back to back. Rest 30 seconds-1 minute after. Rest 1.5-2 minutes in between each round.
Round 1:
A. One Side Shouldered Sandbag Step-ups
B. High Knee Skips/Jumping jacks

Round 2:
A. Seated (on the floor) Overhead KB Press
B. One-handed swings

Round 3:
A. One Side Shouldered Sandbag Squats
B. Shuffles

Round 4:
A. Bent Over Sandbag Rows
B. 2 Handed Swings

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes located in Wilmington, NC.

Loosen up with a Foam Roller

This post has been removed because since writing it, I have seen the light.

I attended the first weekend of the Z Health R-Phase Certification this weekend (Jan 30-Feb 1st, 2009). As explained by some of the most intelligent brains on the study of movement, foam rolling, stretching and any mode of movement that causes even the slightest pain will send the body into startle reflex. This enemy to efficiency is our body's protective mechanism and guards us from immediate physical threat (1). As Dr. Eric Cobb puts it, "the nervous system often fails to differentiate normal everyday stressors (traffic, a fight with your spouse, a bad meeting with your boss, etc) in today's culture from a physical threat. As a result, many people spend their waking hours in a physically "armored" state. This causes poor posture, slumped shoulders and tense muscles." (1) In other words, when we put ourselves in startle by hitting those incredibly uncomfortable trigger points, we are doing the exact opposite of what was intended...to loosen up.

So, as I learn more, I cannot, in good conscience, leave the Foam Roller article up. Z Health has changed the way I approach flexibility, mobility and everyday aches and pains. Visit a Z Health practitioner in your area if you are interested in learning more.

1. Cobb, W. Eric, D.C., 92004-2006) Z Health Performace Solutions R-Phase Manual 3rd Edition, (p. 13), Z Health Performace Solutions.

Workout of the Week Jan 09 2

Here is a workout we did in class this week. We were concentrating on back to back exercises with no rest in between. Take your 1-2 minute rest at the end of each round.


Round 1: 2-3 Sets

A. Tactical Lunges with the kettlebell (1 minute)

B. Hindu Pushups (30 seconds)



Round 2: 2-3 Sets

A. Squat/Catch/Squat (45 seconds)

B. 1/2 Turkish Get up with Chest Press at the bottom (1 minute per side)



Round 3: 2-3 Sets

A. 1-Leg Deadlift (6 reps each leg...done slow and precise)

B. Russian Twists (30 seconds)



Intervals:

4 Rounds of 3-Bell Swings:

Start with 3 bells...1 heavy, 1 medium, 1 lighter...Example: 20 kg, 16 kg, 12 kg

Do 10 swings with each bell, heavy to light...rest 30 sec-1 min only after all 30 reps are complete

Repeat







Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Z-Health is Amazing

WANT TO AVOID THIS SITUATION? GET Z HEALTH!

Sorry there haven't been any videos posted this week. I have been a little out of it for the last 3 days due to a stomach bug. When you add that to being 5 1/2 months pregnant, being a fun mom and trying to train, it really takes you down for the count. So needless to say, today will be a short post.

In my down time, I am preparing for the Z Health R-Phase Certification by studying up on some great anatomy books: Trail Guide to the Body: How to Locate Muscles, Bones, and More (3rd Edition) and Anatomy of Movement (Revised Edition). Both of these are fascinating (if you are into this kind of thing). They have really helped me understand what is actually going on under the skin.

If you have not ever checked into Z Health, I highly suggest you do. The R-Phase Mobility Series, along with kettlebells, have freed me from constant back and joint pain. The focus of R-Phase is Rehabilitation, Re-Education and Restoration of coordination, agility and movement efficiency. Basically you are trying to "re-introduce your brain to your body" to reduce injury, maximize strength, improve range of motion and excel in athletic performance. There are a number of follow along dvd's that you can get to do at home.

If you are really looking to improve your health and movement beyond just looking good, I cannot think of a better way to do it. Take 10-15 minutes every day or even every other day and go through the series on the Neural Warm-up dvd. Your body will thank you and your performance will skyrocket!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Article on Kettlebells in the Duluth News Tribune

Justin Edberg of Duluth works out with a kettlebell at the Superior Kettlebell Gym in Duluth. Clint Austin / caustin@duluthnews.com

Article from the Duluth News Tribune by Peter Passi:

Minnesota is playing a central role in promoting the latest rage in American fitness — kettlebell training — and it’s anything but new. In fact, the activity can be traced back more than 300 years to humble agrarian origins.

Kettlebells are weights Russians originally used to weigh crops such as grain or potatoes on agricultural scales. These cast-iron weights are usually shaped like a cannonball with a handle affixed to it, and they come in 16.4-kilogram (36.1-pound) increments called poods.

Those who frequently handled these weights — called girya in Russian — often developed impressive muscles. So much so, that the word for a strongman in imperial Russia came to be girevik, meaning “kettlebell man.”

“It’s not just another passing fad,” said Adam Dailey, who opened the Superior Kettlebell Gym in Duluth a few months ago.

Dailey is one of four Twin Ports trainers to recently become certified Russian kettlebell instructors under the tutelage of Pavel Tsatsouline and Dragon Door Publications Inc., a St. Paul-based company that has been one of the primary promoters of the sport. Tsatsouline has helped certify more than 1,000 kettlebell instructors in the past eight years.

Chris Fournie, a certified kettlebell instructor who owns and operates Progressive Martial Arts and Fitness in Hermantown, introduced kettlebell training to the Northland in 2005. He described Minnesota as a hotbed for the sport, due primarily to Tsatsouline’s influence, and referred to Dragon Door as “the mother ship of kettlebells.”

A kettlebell competitor and champion himself, Tsatsouline trained countless athletes and special forces in his native Russia. Upon his immigration to the States, Tsatsouline introduced kettlebells to Americans in 2001. Although he now lives in California, Tsatsouline originally settled in Minnesota and married Julie Antonson, a native of Duluth.

“I think I honestly was more sure kettlebells would succeed here than Pavel,” said John Du Cane, owner and CEO of Dragon Door. Initially, Du Cane suspected kettlebell training would catch on with a select audience such as elite athletes, law enforcement officials and military service people.

“I really didn’t expect it to take off on the level that it has,” Du Cane said, noting that kettlebells appealed to a much broader market segment than he had anticipated.

But Du Cane said the dramatic results people achieved through training with kettlebells quickly turned the fitness regimen into a sensation.

“Kettlebells combine endurance, flexibility and weight training all in one activity,” said Dawn Karlon, a certified kettlebell trainer and owner of Lifestyle Pilates and Conditioning in Superior.

Dailey said kettlebell training can be beneficial to people from all walks of life and of all different levels.

“As a 39-year-old mother, I wondered if I could handle kettlebell training,” said Molly Solberg of Duluth. But she gave it a shot when Dailey opened his gym and said she has been impressed with the results. Solberg credits stretching and kettlebell exercises for helping her resolve neck pain issues. She also has noticed other benefits of the strenuous workouts.

“It improves your posture and how you move. I also think it’s amazing how much energy I now have,” she said.

Fournie has a herniated disk in his spine, but since taking up kettlebell training, his back condition has improved dramatically.

“I’m 51 years old and I’ve had lots of injuries, but I can do things now that I never expected to be able to do in my life — things that I couldn’t do when I was young,” he said.

“I call kettlebells the fountain of youth,” quipped Fournie.

Kettlebells have proven surprisingly popular with women. Du Cane said that while about 80 percent of the nation’s certified kettlebell instructors are men, about 70 percent of students are women. He said kettlebell training effectively tones and strengthens muscles in the thigh, abdomen and buttocks. It also produces a desirable body shape that’s different than other types of weight-lifting.

“You’re using weights, but they won’t bulk you up. Instead, people training with kettlebells tend to develop a lean and rangy body type that’s strong but very proportional.”

Kathy Sieh of Duluth has been taking kettlebell classes at Progressive Martial Arts & Fitness for about a year and said they deliver the best workout she has ever experienced.

“I’m 48 years old, and I feel great,” she said. “It has really defined my muscles. I’m able to eat more, and I have more energy. I feel spunky.”

Kettlebells also have attracted the attention of elite athletes, such as cyclist Lance Armstrong, who incorporates them into his training.

Zach Walters, a professional boxer from Duluth, also works out with kettlebells. He said that since beginning to train with Dailey, his strength and stamina have improved but not his physical size.

“I feel like it has densified me. There are muscles for show and muscles for go. These are all muscles for go,” Walters said, thumping his torso.

Dailey said kettlebells work entire muscle sets, including stabilizing muscles required to maintain balance and control. A vast variety of exercises can be performed with deceptively simple kettlebells to effectively target particular body parts and improve overall physical conditioning.

“It’s hard to sell people on kettlebells right away, because they don’t believe a little iron ball can do so much,” he said. “But you develop a tremendous passion for them when you realize what they can do for you.”

Kettlebells on the CBS Early Show

I was first embarrassed for the people in this clip but then decided to put up with whatever it takes for people to catch on to the power of the kettlebell. Please, just know, that these are not good demos of true kettlebell training.

And by the way, I doubt that Lance Armstrong's exclusively training with kettlebells...don't you think he gets on the bike a bit to train for the Tour?

Click on this link to watch the video.

http://www.cbsnews.com/stories/2009/01/02/earlyshow/main4696010.shtml

For real instruction from a certified kettlebell instructor, visit www.headstrongathletics.com or: Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Workout of the Week-Circuits

A while back I stated that I was going to start posting one workout per week to give everyone an idea of what we do in our Boot Camps at HeadSTRONG Athletics. While busting tail to get everything else done, I forgot about my promise. So here it goes...back on track.



This week we concentrated on Circuits with 30 seconds of rest between each exercise. Here was the workout on Monday that left everyone a little tender the next day. (In defense, the soreness was not intentional on my part. After taking so much time off during the holiday season, it was to be expected):


2-3 Rounds of the following circuit (times for each bout are listed):
1. 1-Sided Kettlebell Clean and Squat (30 seconds R, 30 sec. left)
2. Partner Shake Pushups (30 sec.)
3. Front Lunge with a Press at the top (30 seconds R, 30 sec. left)
4. Turkish Get-ups (1 minute each side)
5. Bent or Straight Knee Prone Jacknife (we slide our socks on the wood floor)
1.5 minutes of rest until the start of the next circuit



Intervals at the end (30 sec. between each set alternating between the two exercises):
1. Swings (2Hand, R Hand, L Hand, Hand to Hand)
2. Short Sprints (Forward sprint, back shuffle...like a suicide but you don't turn around)


D-O-N-E!


Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Post Workout Recovery Shakes for Weight Loss

Because our HeadSTRONG Athletics kettlebell boot camp classes are so demanding and concentrate on interval and circuit training, I get alot of people telling me how hungry they are throughout the remainder of the day. It is important, if you are trying to cut body fat, to make sure you are not gorging yourself to compensate or starving yourself to burn calories. There is a happy medium by consuming food every two to three hours in order to keep your metabolism up.

I am a huge fan of the Precision Nutrition plan from Dr. John Berardi. He has laid out 10 easy to follow habits that will help anyone cut weight and maintain energy throughout the day. So I turn to his expertise when telling you about post workout meals.

Habit #4 states: "If fat loss is your goal, eat veggies and fruits with any meal; "other carbs" only 1-2 hours after exercise." In other words, if you are really dedicated to losing weight, you must earn your starchy carbs first. These include bread, pasta, rice, sugary foods, etc.

Barardi says that "when it comes to body composition change, this carbohydrate timing strategy is the single-most effective strategy I've used to kick-start fat loss in those with stubborn and hard to remove body fat stores. Further, it also has been great in minimizing fat gain in those interested in gaining muscle."

So what, specifically, should you consume in that 1-2 hours to recover from an intense workout? A have found that if it is a snack time (meaning not breakfast, lunch or dinner), that a shake is the most convenient food without alot of prep. It "should consist of a high Glycemic Index carbohydrate like dextrose and maltodextrin and a quick digesting protein like whey hydrosylate at a ratio of 2:1 or 3:1." says Gerardi. You can find many pre-made products that would meet this criteria but I would choose instead to make your own. This way, you avoid the artificial sweeteners and chemicals found in the pre-mades.

Below are a couple of recipes that are in the Gourmet Nutrition Cookbook that comes with the Precision Nutrition Kit and my favorite personal recipe. The best way to make a shake without having to clean a full blender and the cup you drink from is to use a Magic Bullet Express 17-Piece High-Speed Blender Mixing System. I received a similar product for as a gift three years ago and have almost run the life out of it.

Precision Nutrition Mixed Berry Shake
1 cup frozen strawberries
1 cup frozen blueberries
1/2 cup nonfat plain yogurt
1 scoop vanilla whey protein
1 Tbsp honey
1 cup ice

Combine all in a blender or Magic Bullet and blend on Medium high until smooth and creamy.

Precision Nutrition Strawberry Banana Shake
1 medium banana
1 cup strawberries
1 cup skim milk
1 scoop strawberry or vanilla whey protein
1 cup ice
Stevia to taste if additional sweetener is needed

Combine all in a blender or Magic Bullet and blend on Medium high until smooth and creamy.

Shawn's anytime Favorite Shake
(can be eaten anytime...post workout or snack time)
1 Cup low fat Milk
1/2 cup frozen blueberries
1/2 cup frozen mango
1/2 Tbsp coconut oil
1 scoop of Jay Robb's vanilla whey protein
1 Tbsp ground flax seeds

Combine all in a blender or Magic Bullet and blend on Medium high until smooth and creamy.

As for recommendations for protein powder. I do not recommend consuming soy protein for reasons stated here on Dr. Mercola's website. It is best to stick with egg, milk or whey protein or some type of vegetarian source such as pea or rice protein. My favorite brand is located in most health food stores (Tidal Creek or Lovey's in Wilmington, NC) and is called Jay Robb's Whey Protein. It is made with stevia so there are no artificial sweeteners in it. (I am not an affiliate with the company).


Hope this helps clear up some of your questions! Happy shaking!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.