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.
Thursday, November 6, 2008
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.
Monday, October 20, 2008
Baby On the Way!
This post has been about 12 weeks coming. Many of you know by now but I am officially out of the first trimester of my second pregnancy. I have avoided writing too much about it because I got a bit frightened about spilling the beans before the vulnerable time was over. Something in the back of my mind told me that if (God for bid) I lost the baby, then it was better to not have people connecting kettlebells to a miscarriage.
We had our first appointment with the midwife and the first ultrasound on Friday 10-17-2008 (a little late). The baby was about 3 in. and had a heartbeat of 167. My midwife, Marianne, said everything looked great and to carry on.
My training has been erratic. Too many days taken off. Slow, short workouts. There has just been no rhythm to it. In a way, I have been frustrated with myself for letting it get so unorganized but, I must say, sometimes napping has been much more needed. I have to remind myself that it won't last forever and to "listen to my body." A typical workout is this:
1. Clean and Squat
2. Military Press
3. Turkish Get ups
4. Swings
or
1. Sandbag Clean and Lunge
2. Jungle Gym Rows
3. Pushups
4. Snatches
I still like to keep things simple and about 30 minutes so I do as many rounds as I feel comfortable with and go with the flow.
Unfortunately, my eating has also suffered. You know, it confuses me. If we are supposed to eat so good for the growing baby inside, then why doesn't my body crave salads and protein and everything healthy? I mean, I drive past McDonald's and it smells like the food of the God's. No lie. I want starchy carbs (not the good ones) and sweets. Forget the protein shakes (although I did force myself to have one this morning) and wholesome vegetables (that smell awful). So, I have been a little devil with my nutrition but that could change tomorrow.
Stats:
Me: Official doctor's weight: 135 (By my scales: 132.5) Gain of 1 lb.
Baby is 13 weeks due May 1st.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
We had our first appointment with the midwife and the first ultrasound on Friday 10-17-2008 (a little late). The baby was about 3 in. and had a heartbeat of 167. My midwife, Marianne, said everything looked great and to carry on.
My training has been erratic. Too many days taken off. Slow, short workouts. There has just been no rhythm to it. In a way, I have been frustrated with myself for letting it get so unorganized but, I must say, sometimes napping has been much more needed. I have to remind myself that it won't last forever and to "listen to my body." A typical workout is this:
1. Clean and Squat
2. Military Press
3. Turkish Get ups
4. Swings
or
1. Sandbag Clean and Lunge
2. Jungle Gym Rows
3. Pushups
4. Snatches
I still like to keep things simple and about 30 minutes so I do as many rounds as I feel comfortable with and go with the flow.
Unfortunately, my eating has also suffered. You know, it confuses me. If we are supposed to eat so good for the growing baby inside, then why doesn't my body crave salads and protein and everything healthy? I mean, I drive past McDonald's and it smells like the food of the God's. No lie. I want starchy carbs (not the good ones) and sweets. Forget the protein shakes (although I did force myself to have one this morning) and wholesome vegetables (that smell awful). So, I have been a little devil with my nutrition but that could change tomorrow.
Stats:
Me: Official doctor's weight: 135 (By my scales: 132.5) Gain of 1 lb.
Baby is 13 weeks due May 1st.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Friday, October 10, 2008
Busy day!
HeadSTRONG Athletics had a busy day today. During the 8:30 am class, the Wilma Magazine Photographer came by to take some pics for an upcoming article in the November Issue. Class went great so I hope it shows up on the still shots. Thanks Laurie!
Then I scooted over to PPD for their Fall vendor expo. I got to meet a ton of new people and saw some good friends too. Here is a quick shot from my spot. The banner turned out great and I got some curious and energetic response (as well as funny looks) to the kettlebell.
Got a Launch workshop tomorrow with 2 spots open. Sign up and become part of the growing number of kettlebell converts! There is nothing like it!
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Friday, October 3, 2008
One Quote To Live By
"Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it." -Caroline Myss
No explanation needed. Have a wonderful weekend. Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
No explanation needed. Have a wonderful weekend. Shawn
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Monday, September 29, 2008
Newsletter
I recently sent out the Issue #1 of my newsletter. If you would like to be added to my newsletter list, please contact me. Here is one article it contains about staying pain-free. Enjoy:
Assess, Move and Train Your Way to Becoming Pain-Free
By Shawn Manning, RKC
I have been in all sorts of athletic activities since I was seven years old; soccer, swimming, volleyball, gymnastics, hiking and surfing just to name a few. Through the years of pounding, falling and getting knocked around by competitors, I slowly developed aches and pains that I assumed would be with me forever. It was hard to imagine at age twenty-seven that I would be waking up to excruciating back pain for the rest of my life. To make matters worse, in 2006 I had my first child and breastfed in an uncomfortable chair that hunched me over for hours a day. Every time I got up from this position, it would take me at least ten minutes to stand up straight again. It wasn’t until I discovered kettlebells and Z-Health in 2007 that I managed to bring life back into my joints and regain a body that not only looked strong but also felt healthy.
If you train in any sport or sit at a desk all day, Z-Health should be a part of your daily routine. It has been so valuable to my body’s return to being pain-free that I cannot imagine training without it. Z-Health is a system that combines kinesiology, neuroscience and applied physiology to reintroduce your brain to your body. As we do at the beginning of every HeadSTRONG Athletics class, you reprogram your coordination, agility and movement efficiency with dynamic joint mobility exercises. “Specific joint movements are one of the best ways to communicate with the CNS (Central Nervous System). The reason for this is that the joints have a very high concentration of nerve endings surrounding them that provide direct feedback to your CNS. This feedback tells your body where it is in space, how fast it is moving and what movements are “safe”. By re-training and “waking up” these nerve endings through specific joint mobility drills, you can help your body get out of pain and learn how to perform at your true genetic potential” (Z-Health website).
Typical benefits of Z-Health are:
· Improved Strength: Lift more weight with less strain
· Improved Athletic Ability: Generate more power and coordinated movement
· Diminished Joint Pain: Wake up without having to take a hot shower to stand up straight
· Improved Posture: Realign your body
Many people eliminate pain and break through limitations almost instantly. Personally, I saw my shoulder mobility increase in less than a week and can now perform a deep squat comfortably.
Although Z-Health is a crucial tool, it has a brilliant partner…kettlebells. These two complement each other so well, that the Russian Kettlebell Challenge Certification has teamed up with Z-Health to educate its instructors. As soon as I started a program that included kettlebell swings and Z-Health, my lower back pain was virtually gone. The swing is the ultimate exercise to promote back extensor endurance, strong glutes and stretched hip flexors, all of which contribute to a mobile and resilient lower lumbar. Dr. Stuart McGill, PhD, the number-one spine biomechanist in the world, concluded, “while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does” (Luoto et. Al, 1995).
The kettlebell is my first choice for strength and conditioning. It is portable, efficient and the most fun piece of equipment I have ever used. If you are not already training with the kettlebell, I highly suggest you find a Certified Russian Kettlebell Instructor to teach you how to integrate it into your training.
The last part of the pain-free equation that I would like to discuss is the Functional Movement Screen. This is a system that was developed by Grey Cook, Physical Therapist and Certified Strength and Conditioning Specialist. I had the opportunity to learn this program with my fellow RKCs in Minnesota in August 2008 and it has by far been the best assessment protocol I have seen to identify range of motion limitations and right/left asymmetries in the body. These limitations and imbalances are what cause serious injuries by creating faulty movement patterns and robbing the body of efficiency.
The FMS consists of seven different movement pattern screens that take about 10-15 minutes to perform. The testing was originally designed for athletes in order to prevent participants from being benched due to injury. As a matter of fact, Grey Cook has actually implemented the screens and corrective programs with all NFL teams, many professional golfers, and other major athletes with great success. When the top athletes in the world are using the system, maybe the rest of us should listen.
At HeadSTRONG Athletics, I am hardheaded about making the workouts physically challenging as well as therapeutic. It would be my recommendation that everyone takes advantage of the FMS and sets up an appointment for screening. You will receive a full assessment and an exercise and stretching prescription specific to your scores. Start on your path to pain-free days. Learn, practice and benefit from Z Health, kettlebells and Functional Movement Screening today by contacting HeadSTRONG Athletics at 910-231-5011 or visit our website at www.headstrongathletics.blogspot.com.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
Assess, Move and Train Your Way to Becoming Pain-Free
By Shawn Manning, RKC
I have been in all sorts of athletic activities since I was seven years old; soccer, swimming, volleyball, gymnastics, hiking and surfing just to name a few. Through the years of pounding, falling and getting knocked around by competitors, I slowly developed aches and pains that I assumed would be with me forever. It was hard to imagine at age twenty-seven that I would be waking up to excruciating back pain for the rest of my life. To make matters worse, in 2006 I had my first child and breastfed in an uncomfortable chair that hunched me over for hours a day. Every time I got up from this position, it would take me at least ten minutes to stand up straight again. It wasn’t until I discovered kettlebells and Z-Health in 2007 that I managed to bring life back into my joints and regain a body that not only looked strong but also felt healthy.
If you train in any sport or sit at a desk all day, Z-Health should be a part of your daily routine. It has been so valuable to my body’s return to being pain-free that I cannot imagine training without it. Z-Health is a system that combines kinesiology, neuroscience and applied physiology to reintroduce your brain to your body. As we do at the beginning of every HeadSTRONG Athletics class, you reprogram your coordination, agility and movement efficiency with dynamic joint mobility exercises. “Specific joint movements are one of the best ways to communicate with the CNS (Central Nervous System). The reason for this is that the joints have a very high concentration of nerve endings surrounding them that provide direct feedback to your CNS. This feedback tells your body where it is in space, how fast it is moving and what movements are “safe”. By re-training and “waking up” these nerve endings through specific joint mobility drills, you can help your body get out of pain and learn how to perform at your true genetic potential” (Z-Health website).
Typical benefits of Z-Health are:
· Improved Strength: Lift more weight with less strain
· Improved Athletic Ability: Generate more power and coordinated movement
· Diminished Joint Pain: Wake up without having to take a hot shower to stand up straight
· Improved Posture: Realign your body
Many people eliminate pain and break through limitations almost instantly. Personally, I saw my shoulder mobility increase in less than a week and can now perform a deep squat comfortably.
Although Z-Health is a crucial tool, it has a brilliant partner…kettlebells. These two complement each other so well, that the Russian Kettlebell Challenge Certification has teamed up with Z-Health to educate its instructors. As soon as I started a program that included kettlebell swings and Z-Health, my lower back pain was virtually gone. The swing is the ultimate exercise to promote back extensor endurance, strong glutes and stretched hip flexors, all of which contribute to a mobile and resilient lower lumbar. Dr. Stuart McGill, PhD, the number-one spine biomechanist in the world, concluded, “while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does” (Luoto et. Al, 1995).
The kettlebell is my first choice for strength and conditioning. It is portable, efficient and the most fun piece of equipment I have ever used. If you are not already training with the kettlebell, I highly suggest you find a Certified Russian Kettlebell Instructor to teach you how to integrate it into your training.
The last part of the pain-free equation that I would like to discuss is the Functional Movement Screen. This is a system that was developed by Grey Cook, Physical Therapist and Certified Strength and Conditioning Specialist. I had the opportunity to learn this program with my fellow RKCs in Minnesota in August 2008 and it has by far been the best assessment protocol I have seen to identify range of motion limitations and right/left asymmetries in the body. These limitations and imbalances are what cause serious injuries by creating faulty movement patterns and robbing the body of efficiency.
The FMS consists of seven different movement pattern screens that take about 10-15 minutes to perform. The testing was originally designed for athletes in order to prevent participants from being benched due to injury. As a matter of fact, Grey Cook has actually implemented the screens and corrective programs with all NFL teams, many professional golfers, and other major athletes with great success. When the top athletes in the world are using the system, maybe the rest of us should listen.
At HeadSTRONG Athletics, I am hardheaded about making the workouts physically challenging as well as therapeutic. It would be my recommendation that everyone takes advantage of the FMS and sets up an appointment for screening. You will receive a full assessment and an exercise and stretching prescription specific to your scores. Start on your path to pain-free days. Learn, practice and benefit from Z Health, kettlebells and Functional Movement Screening today by contacting HeadSTRONG Athletics at 910-231-5011 or visit our website at www.headstrongathletics.blogspot.com.
Shawn sitting comfortably in a deep squat position:
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.
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