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.

What Do You Wear on Your Feet?

The following is a guest post written by Katie Bigelow, a Z Health Master Practitioner(p), RKC and student at Emory University majoring in Neuroscience. Next time you are in the market for athletic shoes, reference this article for some smart choices!

"As most athletes who first meet Delaine and I at Condition Kettlebell Gym have noticed, we wear some pretty funky shoes – that is if we are actually wearing shoes. Well, here is the information you’ve all been asking us for about shoes.

First, we must start with the basics. In today’s age, shoes are a materialistic accessory that more often than not matches the color of clothing. Thousands of years ago, before the invention of air conditioning, cars, and the light bulb Neanderthals walked the earth BAREFOOT. And so should you! The Neanderthal barefoot approach is significant, because this is actually the most efficient and healthy method of walking and movement for your body. Anatomically, there are 26 bones in the foot and ALL of them should be mobile. When taking a step, the force from the ground starts at the heel and is distributed throughout the rest of the foot and body. If one of the bones in the foot doesn’t move efficiently or is jammed, the force from the ground is altered and the distribution throughout the rest of the body changes. What does this change in force mean for you? Put simply, changes in joint and postural alignment and PAIN! The pain can occur in the knees, hips, and/or lower back, etc.

So, you can’t walk the streets barefoot and you don’t want immobile and painful joints. Here are some shoe suggestions that will help minimize pain and postural changes and facilitate healthy and mobile joints:

Nike Free
Puma Alsten
Converse – Chuck Taylor’s
Puma Speedcats
Vibram Five Fingers
Adidas Samba
New Balance 790s
Adidas Chiba
Reebok Driving Shoes

These are all athletic shoes that are great options for athletic performance, everyday activities, and even work! If you don’t have any of these shoes in your closet, you should check your current shoes to see if they fit the profile. An easy test is to pick up one shoe and bend the sole. If the sole doesn’t bend with ease, or only in the toe area, you should strongly consider purchasing any of the shoes listed above. Basic things to look for are flat shoes with a flexible sole throughout the entire length of the shoe, which will allow for all the bones and joints in your feet to move freely and efficiently. Also, if you’re puzzled about where to look or all the shoe stores you’ve checked don’t carry the above shoes, trying some of the following websites:

www.nike.com
www.ebay.com
www.zappos.com
www.eastbay.com
www.vibramfivefingers.com

With a fresh pair of flat and mobile shoes you are well on your way to better performance with a more efficient and mobile body!"

Keep moving,

Katie Bigelow
RKC Instructor
Z Health Level 4 & 9-S Movement Coach

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.

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.

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.

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.

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.

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.

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.