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.
Showing posts with label kettlebells. Show all posts
Showing posts with label kettlebells. Show all posts
Monday, March 2, 2009
Sunday, January 25, 2009
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.
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.
Sunday, January 11, 2009
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.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.
Thursday, January 8, 2009
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.
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.
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.
Saturday, December 13, 2008
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.
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.
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