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
Tuesday, November 25, 2008
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.
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