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.

One Bell Workout #2

This video shows another example of a one kettlebell workout. Please note that I am 32 weeks pregnant at this point.



Progression:
Do 4 Rounds on each side.

Right Hand:
Turkish Get-up (up only)
Overhead Front Lunges (right foot only) 5 reps
Snatch with Slow Lower to Racked Position 10 reps
Overhead Front Lunges (left foot only) 5 reps
Turkish Get-down

Rest if needed and repeat with left hand.

Progression can be done with back or walking lunges also.

If you don't know how to snatch the bell yet, see previous post for our upcoming Snatch Workshop on March 21st.

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

Snatch Workshop

HeadSTRONG Athletics will be holding a Kettlebell Snatch Workshop this coming Saturday, March 21st, at 10:00 am. Location will likely be Hugh McRae Park depending on the weather. Please call Shawn for more information: 910-231-5011.

The snatch is a ballistic movement used for strength endurance. In other words, be prepared to get your heart rate up and build strength at the same time.

Here is a short video of the snatch done by Yoana Snideman (also pregnant when taken):



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

One Bell Workout

The following workout is one which can be done with one bell. Make sure you can get-up with this size before attempting. **Please note that I am 32 weeks pregnant at this point.




Do 4 Rounds on Each Side:

Right Hand:
Turkish Get Up (up only)
Clean, Squat and Press 5 Reps
1-Hand Swings 10 Reps
Sling Shots 5 Reps (each way)
1-Hand Swings 10 Reps
Clean Squat and Press 5 Reps (leave it up on the last rep)
Turkish Get Down

Repeat for Left Hand

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

A Baby Update

As many of you already know, Tommy and I are expecting our 2nd baby on April 30th. That means I only have 8 1/2 weeks to go! I can't tell you how (mentally) ready I am to start training hard again. I am feeling like a house right now even though to most I am still pretty small for a 32 weeker.


So far I have gained about 25 pounds. Last time I maxed at 30. I am comfortable with that. It didn't take long to lose it before and I expect the same this time.


For those of you wondering about kettlebells and pregnancy I can offer up this advice:

Don't start using the bell for the first time when you get pregnant. But don't stop if you are already proficient at it.


I continue to swing, do get ups, squats and presses. I have just reduced the weight a bit and listen to my body. If it hurts, don't do it. Common sense rules.


One of the biggest differences this time around is how my lower back feels. With my first, I was not using kettlebells or doing Z Health and my back was always crunched up and hurting. This time, I have not had any back pain (except for one instance where my ego took over and I squatted with too much weight....stuuuuuupid!) I seriously think everyone should consider doing R-Phase Z drills while prego. It has worked better than yoga, stretching, foam rolling and message for me.

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

WOW-Supersetting Exercises

Today's Workout at HeadSTRONG Athletics:
Do 1A-C. Rest after C for 45 sec-1 min. Repeat 2-3 Rounds. Move to next set (#2) of Exercises. **Please note that I am 32 weeks pregnant at this point.

1A. Squats (Prisoner or Front with KB's or Sandbags) 1 Minute
1B. KB See Saw Presses 30 sec
1C. Plank 30 sec

2A. Runner's Lunge (holding KBs or Sandbag) 30 sec. each leg
2B. Alternating Bent Over Rows (2 KBs) 30 sec
2C. Pinwheels (Alternating Dynamic Side Plank) 30 sec.

3A. Deadlifts (2 KBs) 30 sec.
3B. Get up sit up 30 sec. ea. side

Intervals X 4 each:
1. Frog Hops (or Side to Sides) 30 sec.
Rest 30 sec.
2. Front Back Sprints 30 sec.
Rest 30 sec.

See video for demos of exercises


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