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.

Deck of Cards Workout

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.

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.

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.

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.