WOW-Week 1 of Maternity Leave

I am officially on maternity leave now through the month of May. No baby yet, but I am due April 30th. I am ready, ready, ready!!! Ready to move again, ready to not have heartburn and ready for my right rib and back to stop hurting. And I am especially ready to meet this new miracle!

As promised, I am providing at least one workout per week so clients can keep up with their training. These are meant to be uncomplicated and time efficient. There are a few kb's left to rent so if you need one, please let me know.

So here is week #1.

A. Start with 3-5 minutes of continuous Turkish Get Ups.

B. Circuit Workout (below): Do determined amount of repetitions and move on to next exercise. Rest if needed at end of each set OR don't rest until you are finished with the entire circuit (listen to your body). Do 3-4 circuits.

1. Reverse Lunge (hold kb on same side as leg being moved) 10 reps per leg
2. Clean and Press (clean each time) 5-6 per side
3. Goblet Squat (hold kb at chest level) 10 reps
4. Bent Over Rows 5-6 each side
5. Swings (2 handed or hand-to-hand) 20 reps
Rest

You should be filling your in between (or off) days with interval training. Swings are always a great way to do this. Try 15 minutes-20 minutes of swings alternated with sprints, shuffles or jumping jacks.

Ex.
30 seconds of swings
rest 30 seconds
20 seconds of quick zig-zag sprints (run, turn, run back)
rest 30 seconds
Do 4 rounds of each and take a longer rest. Repeat until time is up.


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

Become Pain Free on April 18th

Red Star Athletics and HeadSTRONG Athletics Present
RELEASE ME! with Sara Cheatham

Uncover the Root of your Pain
Discover Pain Free Movement
Prevent Injuries
Free Yourself of Costly Treatments
Enhance Your Health, Vitality and Energy

Mark your calendars for April 18th! My friend, Sara Cheatham, Level 4
Z-Health Practitioner and Russian Kettlebell Challenge Team Leader, is coming to Wilmington for one day to relieve you of PAIN!

Many of you have already heard me brag about my experience with Z Health Performance Solutions, a radically-different, neurologically-based training approach that alleviated my lower back pain. I began practicing Z when I first took up the kettlebell one and a half years ago. I cannot imagine where I would be without it. I wake up every morning, stand up straight and go on without worry of nagging aches and injuries. Along with the kettlebell swing, it is the most beneficial part of my workout program.

There are countless accounts just like mine from people all over the world that have, in one session, released themselves from knee and shoulder pain, lower back issues and turned their life around to wake up feeling healthy and energetic. You can read about them here on Z Health's Website.

If you or anyone you know has pain that has persisted for days or even years without relief or wants to enhance their athletic performance, I highly recommend contacting me, Shawn Manning, at 910-231-5011 or shawn@headstrongathletics.com to set up your one-on-one appointment with Sara Cheatham.

Thirty-minute appointments will be scheduled from 10am-5pm on Saturday,
April 18th. The cost is a well-worth-every-penny $50/half hour session. Sara is a nationally sought after movement coach and kettlebell instructor. This is an awesome chance that you should not pass up! To learn more, you can contact Sara at 702-510-4604 or SaraCheatham@hotmail.com.

"My session with Sara was more valuable than the combined 10 months of physical therapy I've gone through. I was pretty skeptical at first, but by the end, she made a believer out of me. I wish I'd heard about 'this stuff' sooner!"
-Brett Bott, USAF Security Forces

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

Does it have to be Hard?

What do elite athletes have that most recreation athletes don't?...

The ability to make their sport look easy...without much effort!

Whether it be from years of training or inbred talent, the best of the best do not exercise to wear themselves out. They train to get better at their sport.

Think about this. Each time you workout, are you training to completely exhaust yourself or improve the quality of your movement? If you concentrate on getting the most out of each perfect repetition, the "workout" will take care of itself.

My best results have been from keeping the workouts short (under 30 minutes) and simple. No bosu balls, fancy equipment or treadmills.

If you feel like your training needs to take a step up, then add weight (conservatively) or shorten your rest periods. But don't work to all out exhaustion. You will only be fooling yourself into thinking that since you kicked your own ass, you got a great workout.

This includes those of you who take my class. Yes, you should push yourself but you need to know when to pull back the reigns and step aside to chill. Are you in pain? Then its break time. Reps getting crappy? Then its break time. About to throw up? You know what to do.

Quality not Quantity. It will keep you going, motivated and pain free for a long life of physical play.

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