KettlebellPlanet.com

OK party people. Last week I was busy and kind of sick so the my training posts haven't been as regular. Today I felt better and am back on the wagon, or off the wagon, whichever is the good one. Here is the workout I did. The morning session is really just to keep my aerobic system healthy and maintain a good body fat percentage. The afternoon was a quick speed bench training session to prepare for an upcoming powerlifting meet.

AM

• Stairs
• climbed 50 stories of real live stairs to kick start my metabolism, 15-20 mins

PM

• Speed Bench, 3 set of 3 reps, for 3 rounds (3x3)x3
• using purple flex bands to add accomodating resistance
• the straight weight should only be about 60-65% of your max raw weight
• Pull-ups x 50 total paired with Dumbbell Presses 5 x 8-10
• these dumbbell presses were done with the elbows at 45 degrees to the body and the wrists traveling up and down in a straight line, this really hits the triceps
• Smith Machine Push-ups
• wrap a flex band around your back
• set the bar at the lowest pin and bang out 10 push-ups
• raise the bar to the next level and do another 10
• keep raising the bar until you either gas out or are standing straight up, whichever comes first
• this is a great finisher!

Here is a quick little workout I did to burn some fat and improve my conditioning.

• mobility work, 5 mins
• dynamic warm-up
• reverse lunge with twist
• side lunge with twist
• inch worm
• Russian twist
• t-push-up
• glute and ab work
• glute bridge
• swinging plank
• bird dog
• swinging plank
• single leg glute bridge
• swinging plank
• fire hydrant
• swinging plank (as you can see I really like the swinging plank!)
• real stair climbing
• 50 stories up on the stair case in my condo building, about 20 minutes
• 2 kettlebell clean and press 4 x 8-10
• figure 8 to hold 4 x 8-10 per direction

So not a ton of kettlebell drills but still a great conditioning and fat burning workout. Try it out for yourself!

Kettlebell Basics with Steve Cotter | Health Knowledge Learn proper kettlebell technique. Steve Cotter stops by UW to show us four basic kettlebell movements. The Kettlebell Swing The. Health Knowledge - http://health.knowledgedd.com/

P90X or Enter Kettlebell? hmm - Physical and Mental Well-Being ... Well I downloaded p90x and then saw Enter the Kettle Bell and looked through it, Im really motivated to go through with one but just want to know what I would be better off doing? Shroomery - Physical and Mental... - http://www.shroomery.org/forums/showflat.php/Number/10453073

CrossFit Koncepts: New Kettlebell Video for CFK Clients By Michael Krivka Need a fast and "easy" workout to do at home when you can't make it into class? Just grab your Kettlebell and try this - the Two-Hand High Pull and Push Press. This simple complex will get your heart pounding... CrossFit Koncepts - http://crossfitkoncepts.typepad.com/my_weblog/

An Introduction To Kettlebell Training | The Abs Expert Blog By Scott Colby Kettlebell training is becoming a very popular type of training for people wanting to lose lots of fat while building a nice lean body. I incorporate some. The Abs Expert Blog - http://theabsexpert.com/blog/

Check Your Health: Kettlebell Workouts | Utah News, KUTV, 2News ... Full Story details from KUTV's channel 2's news team and Connect2Utah.com.

The Benefits Of Kettlebell For Women | LIVESTRONG.COM The Benefits Of Kettlebell For Women. Kettlebells--pieces of strength-training equipment made from cast iron--can be intimidating to someone who is not ...

Kettlebell Jerks - Power For Your Football Program! Dual Kettlebell Jerks: Power Training For Football Performance ... got to incorporate the use of dual kettlebell jerks into your strength training formula . ...

YouTube - Kettlebell- Kettlebell Burpee Variations http:://www.KettlebellAthletics.comThese are some sample kettlebell exercises known as Burpees. I start off with the most basic kettlebell exercise and ...

March Kettlebell Challenge for the Week of March 19 - March 25, 2010 Do not put the kettlebell downduring the entire 12 minutes complex. Here are the movements: 1-Arm Swing Left Hand Figure 8 between legs ...

ATTENTION: If you are registered for the CST IC Sigma Course you can get 25% off from the above registration price. You can pay a deposit now to reserve your spot. An ordering link to pay the balance will be emailed to you after you register for the Course.

Ken Blackburn New courses added to the IKFF schedule!

Chicago, IL - http://www.ikff.net/index.php?option=com_content&view=article&id=164&Itemid=40

Seattle, WA - http://www.ikff.net/index.php?option=com_content&view=article&id=168&Itemid=40

Boston, MA - http://www.ikff.net/index.php?option=com_content&view=article&id=165&Itemid=40

Also, be sure to check out the sneak preview Steve's new DVD "Yin & Yang of Kettlebells for Tennis!!!"

http://www.facebook.com/#!/video/video.php?v=1415317182424&oid=13203904991

Check out the results of the IKFF Arnold Sports Festival Kettlebell Championships here:

http://www.ikff.net/events-calendar/competition-results.html

On that note, congratulations to Scott Helsley (24kg x 89 reps in the Long Cycle) and Sara Lieber (20kg x 133 reps in the Long Cycle) - our first competitors to reach CMS in the IKFF Rankings!

Boy do I feel great! I just finished a snappy little kettlebell workout and I feel energized and ready to take on the world! I find the key to longevity in fitness is to train as often as possible while staying as fresh as possible. I didn't make that up, an old time strongman whose name I forget at the moment used to preach it.

What he meant was, frequent but short and intense workouts are the key to success. And I believe it, mostly because I get bored really fast! Here are the workouts I did today.

AM

• stair climibing
• 8 times up and down 7.5 stories in my building
• no you can not substitute a stairmaster for this, unless you think aerobics is hard core

PM

• mobility work, 10 mins
• dynamic warm-up, do about 10 reps of each drill without resting
• reverse lunge with twist
• side lunge with twist
• inch worm
• Russian twist
• t-push-ups
• body weight extras
• glute bridge x 20
• swinging plank x 20
• bird dog x 20
• Hindu push-up x 10
• single leg glute bridge x 20
• swinging plank x 20
• fire hydrants x 20
• lying leg lifts x 10
• kettlebell drills
• 2 kb swing x 10, 10
• 2 kb military press x 10, 10
• 2 kg squat x 20, 20
• 1 kb bottoms up clean x 10, 10
• 2 kg reverse lunge x 5, 5
• 2 kb windmill x 5, 5

That's it! If you didn't run stairs in the morning like a good little former fat boy then I suggest you do a finisher of some sort after this kettlebell workout. Maybe a 100 reps snatch test if you are crazy enough!

Russian kettlebell ranking NZ first for local man White
Gisborne Herald
The 30-year-old this week smashed the requirements of the International Kettlebell Fitness Federation grading in the under-80kg class. ...


Kettlebell Workouts For Adventurers | Weight Loss Cure
By zoe
Kettlebell Workouts can not slip under you radar for much longer with all the exposure they are getting. Gyms all around the world are starting to bring.
Weight Loss Cure - http://weight-loss-cure.org/

bohemian season: Why I'm a kettlebell fanatic
By vmichelle
This is not on my usual topics and I'm not a fitness blogger, but kettlebell training has made such a big difference for me, I feel like I have to share this. I'm a fanatical freak about loving kettlebells. So it was bound to come out ...
bohemian season - http://bohemianseason.blogspot.com/

Last Night's Kettlebell Class, Level 2 Kettlebell Workshop and a ...
By wgfit
Last Night's Kettlebell Class, Level 2 Kettlebell Workshop and a New eBook. 19 03 2010. Lots happening here at WG HQ. Don't really know where to begin. So lets start with last night's Kettlebell Fitness class and work backwards… ...
Wild Geese Fitness Training - http://wg-fit.com/

interview with Kettlebell Partner Tossing Innovator, Michael ...
By mc
The title says it all. this is a b2d interview with Michael Catrogiovanni about this compelling new movement work he's doing involving gracefully.
Dragon Door Forums - http://kbforum.dragondoor.com/

Collateral: Kettlebell WOD 031910: turkish get-up
By Bill
January (55). ► 2008 (33). ► December (33). Friday, March 19, 2010. Kettlebell WOD 031910: turkish get-up. 20 (10L/10R) turkish get-ups in about 10 minutes with the now-too-light-for-me 12k 'bell. Easy day after a couple hard ones. ...
Collateral - http://billellsworth.blogspot.com/

Kettlebell Sale! - new york sports equipment for sale - backpage.com
All Kettlebells USA™ professional grade kettlebells are on sale this month! These are not the cheap kettlebells that have flooded the market, ...

Amazon.com: Iron Core Boot Camp with Sarah Lurie, RKC, CSCS ...
Amazon.com: Iron Core Boot Camp with Sarah Lurie, RKC, CSCS.: Sarah Lurie, Iron Core Kettlebell Strength and Conditioning: Movies & TV.

Saturday morning is my favourite part of the week, Max Effort Bench Day!

Here is the workout we did:

• Bench Press, work up to a max single
• T-Bar Row 4 x 10
• JM Press 4 x 10
• Preacher Curl 2 x 10
• Cable Triceps Extension 1 x failure (keep decreasing the weight until you can't contract your tri's anymore)

Pretty simple as you can see. If you are not a competitive powerlifter you are probably better off doing some kind of military press instead of benching, but I still recommend going as heavy as possible to build real strength.

As the title alludes to, I have a sore butt right now. It's sore because I climbed 50 stories of stairs yesterday morning and then hit the gym for some deadlifts and kettlebell swings later that day. Here is how the workout played out.

AM

• foam roller to break up any knots
• stair climbing, 50 stories of real stairs
• if you think that is too much, just remind yourself that Madonna does this EVERY DAY, do you train as hard as Madonna?
• if you don't think stair climbing will lean you out....well just look at Madonna!

PM

• platform deadlifts 5x5
• stand on a 45lb plate to do your deadlifts, this will extend the range of motion and make the drill more effective for hypertrophy (size)
• do warm-ups sets of 5 reps increasing the weight each set until you hit your working weight
• heavy kettlebell swings 4 x 15 with a 40kg bell
• standing band crunches 4 x 10-15
• wrap a jumpstretch band around a solid post
• face away from the post
• do a standing crunch using the band as resistance

That was all the training for Thursday. It was pretty tought but I was really surprised at how sore my butt/glutes were this morning. Try it out for yourself!

Hey everyone, here is the workout I did today.

AM

• Stair Climbing
• 50 stories climbed on an actual staircase in about 20 minutes

PM

• joint mobility drills, 5 mins
• dynamic warm-up
• reverse lunge with twist x 10 reps/side
• side lunge with twist x 10 reps/side
• inch worm x 6
• Russian twist x 10
• t-push-up x 7 each side
• Glute and Ab body weight work
• glute bridge x 20
• swinging plank x 5 reps/side
• bird dog x 20
• Hindu push-up x 10
• single leg glute bridge x 20/leg
• swinging plank x 5 reps/side
• fire hydrant x 20 reps/leg
• Hindu push-up x 10 reps
• kettlebell swing x 20 reps
• kettlebell snatch test, 100 reps in under 5 minutes using a 24kg kettlebell
• this took me 4:30 minutes to complete and then about 3 minutes to pick myself off the ground!

So as you can see I did my stairs in the morning. I don't run the stairs, I just walk up them at a brisk pace and sometimes take two steps at a time. The idea here is just to sneak in some extra conditioning work so I keep my weight down. Plus it never hurts to strengthen your legs!

In the afternoon I had planned on doing a proper kettlebell workout but didn't have as much time as I hoped for. So, when time is short just increase the intensity! All the body weight work was just a warm-up. Then the one set of swings to make sure my hips are firing. The "workout" if you will was simply doing as many snatches as possible before I almost passed out. It was quick for sure, but man was that tough!

This day of exercise did the trick, I was still hot and sweating a bit when I went to bed last night!

New Fitness Community Launched for Unconventional Training Methods
I-Newswire.com (press release)
The unconventional training methods include kettlebells, heavy clubs, ... Of the unconventional training methods, kettlebell training is the most widely ...

DesMoinesRegister.com
For all you adventure enthusiasts
DesMoinesRegister.com
After my first kettlebell workout, several weeks ago, I felt like Betty White run over by a truck. Today, I feel like I belong on a Wheaties box. ...

Kettlebell Training For Football Players | Fitness NewsRoom
By Steve
Stone W Knox asked: Are you looking for a football training program that will give you raw power, super flexibility, speed, and agility?If you want to be.
Fitness NewsRoom - http://fitnessnewsroom.com


Lake Norman Kettlebell: ACE Study - Benefits of Kettlebell Training
By Scott Shannon
I have trained with kettlebells for over 2 years and have completed multiple CrossFit kettlebell certifications. In addition to kettlebells, I use olympic weights, sandbags, TRX suspension, medicine balls, plyo boxes, pull up bars, ...
Lake Norman Kettlebell - http://lknkettlebell.blogspot.com


Killer Weight Loss Kettlebell Home Workout! I Lost 100lbs! | Best ...
By John
www.rippedabsfast.com brings you one of the most powerful full body workouts you can do at home for weight loss using just a kettlebell! I used this exact same workout to lose over 100lbs in just 6 months! If you want to get ripped and ...
 
Amplify Fat Loss Kettlebell Workouts | KettlebellWorkouts.com ...
By Chris Lopez, CSCS, CTT
In addition to my Kettlebell Workouts, there are a couple of other things that I like to do to AMPLIFY fat loss for the summer. Believe me, if you do your TT Kettlebell Revolution Workouts properly, you'll lose fat, but for those like ...
KettlebellWorkouts.com | Kettlebell... - http://kettlebellworkouts.com


Raising Mom - Why Should I Use a Kettlebell?
By admin
If you think you can't possibly use something that is for such elite athletes, then you are in for a surprise, as you can use the kettlebell for fantastic results, even if you are a complete beginner to fitness. ...
Raising Mom - http://www.casarussia.com/

on PodcastAlley.com -- The place to ...
[CDATA[Know more about the benefits of using kettlebells and its benefits in ... Kettlebell workouts don't have to take very long, and can work every single ...

YouTube - NJ Kettlebell Workouts for Athletes
From http://UndergroundStrengthGym.com in Edison, NJWe've got NJ Football and Baseball players cranking out Kettlebell training to improve athleticism, ...


Level 1 Kettlebell Workshop (Because Treadmill Is For Hamsters ...
Hot and sweaty is sexy!!! Learn how to use this amazing cast-iron cannonball with a handle to achieve superior cardiovascular conditioning, core strength, ...


Kettlebell Certification Courses : Kettlebell Workout : Rope ...
Visit Art of Strength, your place for kettlebell certification courses, kettlebell workout, rope training, kettlebell training for women and kettlebells ...

306: Kettlebell and Medicine Ball Complex Training
Harness momentum and enhance sports performance with progressive explosive movement complexes using the Russian kettlebell and medicine balls.

In the morning I prefer to do my conditioning work. It gets it out of the way and speeds my metabolism for the rest of the day. In the afternoon I like to do the heavy lifting, I am more awake and it is probably easier on my back at that time (I have a stiff lower back every morning).

Here is what I did today:
AM

• walked up 50 stories of real stairs in about 20 minutes
• I have 7.5 stories in my building so it takes time to get back down each time
• If you can find a taller staircase I recommend it, less time going down means more time spent sweating!

PM

• Speed Bench, specific for powerlifting, 3 rounds of 3 sets of 3 reps (3x3x3) at 60-70% max raw weight with bands or chains added
• Pull-ups x 50 reps total
• Heavy Dumbbell Triceps Extensions 4 x 6-8
• Seated Face Pulls 4 x 6-8 (you can use more weight in the seated version)

That it is, getting lean in the morning and swole in the afternoon is a great way to acheive the best of both worlds, lean and strong!

There are no pre-requisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting.

Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.

As a certification, we have 3 high level goals:

Mastery of the basics
Coaching skills
Business/Marketing skills

Benefits:

Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual and Level 1 Course Manual. The former is a high level overview of the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. The Level 1 Course Manual provides detailed information in regard to the exercises taught, program design, key principles etc.

Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.

Post Certification Support - Our primary core value at the IKFF is member support. Thus, upon successful completion of the course, you will receive:

*25% discount on kettlebells and a 15% discount on books, DVD's and clothing
*Access to the online forum and private CKT forum
*Access to the CKT Resource Center on the website
*Continued Education (elgible for CKT-FMD Level 2 Course)

Pricing:
Early Registration = $1,000 (Before May 20h) ~ Use Discount Code SeattleCKT
Regular Registration = $1,295 (May 20th to July 15th)
Late Registration = $1,395 (After July 16th)

Register here: http://ikff.net/index.php?option=com_content&view=article&id=168&Itemid=40

Start Time: Saturday, July 24, 2010 at 9:30am
End Time: Sunday, July 25, 2010 at 5:00pm
Location: The Lab –Strength & Conditioning - Eastlake CrossFit
Street: 1165 Eastlake Ave. E.
City/Town: Seattle, WA

Pretty simple stuff here today folks, no real sets and reps to worry about. Here is what I did to burn some fat:
AM

• Stair Climbing (like actual stairs not a machine)
• 7.5 stories x 8 times all the way up in about 20 minutes, walking the whole time

PM

• Sprints
• I hit the track and did my first sprint workout of the season (I live in Calgary and sprinting is VERY dangers half the year)
• 400m track x 10 laps, sprinting the first 150m or so of each lap
• If you haven't run sprints before or at least not since the summer, take it easy and break your body in, I didn't go all out on these because I just didn't feel "right"
• listen to your body, trust me, it is better than a torn quadriceps, I know!

That is it. Pretty simple eh? The idea here was to get my lower intensity/boring work done in the morning before I had a chance to talk myself out of it. The stairs also rev up my metabolism for the day.

The sprints I do later when my body and the air is warmer so I have less chance of injuring myself.

Here is a great video to introduce you to the benefits of sprints

Sunday morning is Max Effort Squat time. We pick a lift, usually the squat, and go for a max effort single, hopefully a PR. Here is the workout we did:

• Squat, work up to a heavy single
• Reverse band squats, work up to a max single (don't be afraid to fail!)
• Barbell Glute Bridge 4 x 10
• Standing Cable Crunches 4 x 10

Tales from my Second City
By mykindoftownchicago
Kettlebell. March 13, 2010. Okay, so the fact that I can even move my arms enough to type these words is a feat, after the hour that JD and I just endured. Kettlebell training is intense. The class was taught by a Russian named Gene. ...
Tales from my Second City - http://mykindoftownchicago.wordpress.com/

Kettlebell Workouts - The Freshest Workouts
By yoga
Kettlebell Workouts can not slip under you radar for much longer with all the exposure they are getting. They are getting more and more publicity because simply because they are effective. Most people have not got a clue about what a ...
Get Healthy With Yoga - http://yogatimeonline.com/

Gregor Sobocan brings Kettlebell Lifting to Slovenia | Fitness ...
By Steve
WorldKettlebellClub asked: Slovenian Kettlebell Club Head Coach, Gregor Sobocan is bringing Kettlebell Lifting to Slovenia is bringing Kettlebell Lifting to.
Fitness NewsRoom - http://fitnessnewsroom.com/

Kettlebell Fitness Comes To A Gym Near You | finch studios
By admin
What was once a Russian piece of fitness equipment is now becoming Americanized. It's called a kettlebell and to advocates it is the best thing to hit the.
finch studios - http://www.finchstudios.net/

Kettlebell Strength Journal: Complex
By Frankie Mecono RKC
Kettlebell Classes Platinum Fitness, 113 Middle Rd. Montecito Ca. Monday 7am, 1pm. Tuesday 12pm Intro class. Wednesday 7am, 1pm. Thursday 1pm Intro class. Friday 7am, 1pm. Frankie Mecono RKC. Frankietrain@gmail.com. 805-895-9870.
Kettlebell Strength Journal - http://frankmecono.blogspot.com/

Here is the workout we did today to get ready for a powerlifting meet in May.

• 2 Board Press, working up to a max single
• I do a set of pull-ups between sets of bench until I put my bench shirt on
• T-Bar Row, 4 x 10 paired with Tate Press 4 x 10

That's it! I would only recommend a workout like this if you are trying to improve your bench press max, otherwise it's probably best to do overhead pressing or dumbbell pressing instead of benching as those options are easier on the shoulder joint.

There are no pre-requisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting.

Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.

As a certification, we have 3 high level goals:

Mastery of the basics
Coaching skills
Business/Marketing skills

Benefits:

Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual and Level 1 Course Manual. The former is a high level overview of the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. The Level 1 Course Manual provides detailed information in regard to the exercises taught, program design, key principles etc.

Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.

Post Certification Support - Our primary core value at the IKFF is member support. Thus, upon successful completion of the course, you will receive:

*25% discount on kettlebells and a 15% discount on books, DVD's and clothing
*Access to the online forum and private CKT forum
*Access to the CKT Resource Center on the website
*Continued Education (elgible for CKT-FMD Level 2 Course)

Register here:
http://www.ikff.net/index.php?option=com_content&view=article&id=164&Itemid=40

Valery Fedorenko
I hope you will join me in New York City at the Reebok Sports Club for the World Kettlebell Lifting Championships March 27th. If it's your first time competing, don't worry, we have entry level qualification (Rank IV), and you can also compete in the 20 minute 1 Arm LongCycle unlimited switch contest without qualification.

I hope to see some new faces at this Meet!


World Kettlebell LongCycle Championship

Today we're going to finish off the Shoulder Solutions series. This time, we're focusing on specific coaching cues you can use with yourself or your clients, and I provide specific things you should be looking for to improve shoulder health.

Shoulder Solutions, Part III

The Strength and Conditioning Conundrum
What do you do when an athlete is too tired to train? While we love to debate the "perfect" training program, here's a cold-hard dose of reality.

The RTS 2010 Speaking Calendar
From Vancover to Louisville, check out all of my speaking engagements for 2010.

Great Training Partners

What else really needs to be said? A great training partner is something you can't put a price tag on. Who's the best training partner you've ever had?

Have a great weekend!

Stay strong

MR



Robertson Training Systems LLC

9402 Uptown Dr., Suite 300
Indianapolis, IN
46256
US

A Kettlebell can add Intensity to a Traditional Squat | Find Me A Cure
By Mukul
Kick up your squat workout with this kettlebell movement. It'll spice things up and add more intensity to a traditional squat. 1. On a level surface with a.
Find Me A Cure - http://findmeacure.com/

Get Fitter With Kettlebell Exercises | Health Fitness Planet
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The kettlebell is a ball-shaped object with an attached handle. The ball is heavy, and you get kettlebells of various weights to suit your current fitness level. Kettlebell workouts involve doing various exercises in which you lift your ...
Health Fitness Planet - http://www.healthfitnessplanet.com/

Elite Kettlebell Revolution: Where could I buy a Kettlebell? We ...
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Elite Kettlebell Gym/Spinach now sells Apollo kettlebells ranging from 9-97lbs. Our prices for kettlebells are great! $1.40/lb and is far less than anywhere else. If we don't have them in stock, we can have it here in 7-10 days. ...
Elite Kettlebell Revolution - http://elitekettlebellgym.blogspot.com/

1bigguy_new - More kettlebell fun
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My two kettlebell books that I ordered arrived yesterday and I started working through some of the mobility assessments in them and I have to say that I'm quite surprised. I knew I wouldn't be terrible but I have it in my head that my ...
1bigguy_new - http://1bigguy-new.livejournal.com/

Average To Elite Training Systems: The kettlebell is the tool, but ...
By Jordan Vezina
I am hesitant to get so wrapped up in the kettlebell culture that i forget why I even started doing it in the first place. It's like I've said before regarding my Beast Challenge goal. I'm not doing it to nail the Beast Challenge, ...
Average To Elite Training Systems - http://averagetoelite.blogspot.com/

Kettlebell Workout Routines
Kettlebell workout routines have many advantages over other workout routines. The main advantage is that you don't need any big or expensive exercise ...

YouTube - More Kettlebell Long Cycle Fun As Sincere Continues ...
Here's another training session, about a week out from my first time competing at the 2010 Arnold Classic, and my first time participating in a kettlebell ...

Hey kettle-buddy's, here is the workout I did today to burn some fat and improve my conditioning. Try it out if you dare!

• mobility work, 10 mins (joint circles and such)
• stair climbing (a real stair case, I live in an 8 story building)
• first 8 flights walking normal
• next 7 times up to the top taking two steps at a time, walking down at a normal pace
• Turkish/Russian get up 3 x 10 per side
• bent press 3 x 5 per side
• kettlebell snatch 3 x 10 per side
• swings 3 x death (basically try to kill yourself on them as a finisher)

As you can see there is not a lot of exercises in this workout. That's because those stairs are a killer! I am trying to climb 50 stories a day, 5 days a week so I hit those first. If you don't have stairs where you live try to find a hill or just do a ton of kettlebell lunges instead. Either way, make sure you hit the legs hard because you will burn a ton of calories working those big muscles.

COMMUNITY NOTEBOOK: Jones wins weight class at kettlebell competition
Bellingham Herald
Brad Jones of Bellingham won the long cycle competition in the 78-kilogram (172-pound) weight class March 7 at the Arnold Sports Festival Kettlebell ...

Throw some weight around
AG Week
Fournie is describing the threshold that his kettlebell workouts try to crash through week after week. As owner and trainer at Progressive Martial Arts and ...


Faizal S. Enu, RKC/CFT/PBA: New Kettlebell Classes
By Faizal S. Enu
This group class, lead by one of Florida's highest rated RKC Certified Kettlebell Instructor, Faizal Enu, will take you though the most effective, educational, and fun kettlebell training you have ever experienced! Kettlebells help you: ...
Faizal S. Enu, RKC/CFT/PBA - http://faizalenu.blogspot.com/

80kg Kettlebell Flip
By admin
For those who think kettlebell juggling is all skill and builds no strength I'd like them to try this one. While lighter kettlebells can be used effectively and.
Kettlebell Juggling Kettlebell... - http://www.kettlebelljuggling.com/blog/

CrossFit Koncepts: Kettlebell Meltdown 300 Workout
By Michael Krivka
This video from YouTube is one of the Most Viewed kettlebell videos on that site and it's from Mark Erickson, RKC II from Kettlebell Advantage. It's a good combination of Kettlebell and Body-weight exercises that will most definitely ...
CrossFit Koncepts - http://crossfitkoncepts.typepad.com/my_weblog/

Kettlebell Athletics Kettlebell Certification February 2010 ...
By admin
As we've previously stated one of the things we love most about what we do, is that it allows us to travel around the United States teaching other fitness.
Kettlebell Training Strategies... - http://www.kettlebellathleticsblog.com

kettlebell from the eyes of a beginner « the whole way
By thewholeway
Kelly is new to kettlebell training and is a focused, fun participant in the group. She and her husband Rob are parents to two young, active boys. Kelly is a fantastic Realtor in Charlottetown and surrounding areas. ...
the whole way - http://thewholeway.wordpress.com

First Ever Kettlebell Fitness Gymnasium Opens on Long Island ...
The Kettlebell Has Arrived. The Grand Opening of AKC Fitness Long Island Introduces a New Era in American Fitness.

Power by Pavel Newsletter
Issue 200, 03/10/10

Comrade, this newsletter has been around as long as the RKC kettlebell instructor course, since 2001, and I dedicate the 200th issue to RKC—the certification, the system, the community. The following letter by one of our instructors from Croatia will tell you what we have been up to.

Dear Pavel,

I tried to tell you something in Budapest, but it was difficult to find some free time there. Davor and I followed your improvements from 2001. In 2002 we made our kettlebells from barbells and free weights and started practice followed your book "RKC". Even with our (I'm sure) "who knows" which quality of exercises, in that time we had "what a hell effect"! Great and thank you!

But a point what I want to say, I'm very happy and for me is very important that you continue YOUR improvements in the kettlebell world. I'm sure - if you stop = everything will stop! From "RKC" to "Return of the Kettlebell" you made fantastic improvements which you mustn't stop!

Each new book made a "high jump" in new knowledge. You made "basic and simple" exercises more simple and more important with much new information! That is also valid for RKC seminars because I passed, "melting time" twice! And the second time was progress.

For the last 18 years I practiced aikido and followed my teacher - Kenjiro Yoshigasaki. For me, he is genius, because when I met him, he made improvement of aikido every time. Evolution and progression - that is correct!

After Budapest, I see that habit in you too - thank you for that!

I'm indeed proud to be RKC, because my teacher is the best!

Thanks again and never stop!

Marijan Kudrna, RKC, Croatia
How to Dominate Your Competition, Boost Your Income and Attract More Customers with Kettlebells — The Nation's #1 Tool for Strength, Conditioning and Resilience…
Pavel's Russian Kettlebell Challenge Certification Workshop

Power by Pavel: Learn the Proper Starting Position for the Deadlift and the Kettlebell Swing

RKC/Hardstyle is a principle based school of strength dedicated to "reverse engineering" what the strongest do naturally. The principles of effective training do not change but at the RKC we always evolve tactically, teaching the same fundamental skills quicker and better. Consider the following tip Com. Dan John, Senior RKC shared with us at the last week's RKC II course in San Jose, CA.

Stand about three feet away from the wall facing it and place your hands on the wall approximately at your chest level keeping your arms straight. You may have to adjust the above according to your dimensions. Without shrugging your shoulders press your hands against the wall and push your hips back as far as possible. Your spine will arch and lengthen, your hips will hinge, your hamstrings will get loaded. Drop your hands and you are ready to pull.

Billy Brashear, Fairfield, CA, Police Officer
UCPD SWAT, Former USMC FAST Co., Shooting Instructor, Chemical Agents Instructor, CQB Instructor.

My experience at the Russian Kettlebell Certification Training was a love/hate experience. I LOVED every aspect of the training. The instructors, the course, my new comrades, and yes, the multiple "tough love" sessions. I HATED myself for: 1) Doing this to myself and 2) Not having done this to myself sooner. Whether you want to be certified to teach RKC or just be good at performing kettlebell "practices" take this course. You will have a better understanding of how and why it works... I have never seen a more professional certification course anywhere.

Sadie Chanlett-Avery, Oakland, CA, personal trainer/ yoga instructor
MA in Holistic Health Education, ACSM certification, Forrest Yoga Certified, Yoga TuneUp Certified

1) My understanding of MENTAL strength has drastically been improved, 2) My KNOWLEDGE about biomechanics has been deepened, 3) I now can SAFELY teach a broad cross section of client how to use kbs,4) I clearly understand BOTH the "why" and the "how" of kbs.5) It really INSPIRED me to teach and train with kbs.

There are very few fitness certifications that can challenge multiple key elements of your physical condition as well as your intellect. The RKC had my brain doing ballistics and grinds as much as my muscular tissues…

Casey Campbell, Student, MMA Instructor, Portland, Oregon
Army Infantry Vet, Muay Thai and 10th Planet Jiu Jitsu training background.

The RKC is catharsis incarnate. It's like embarking on an epic journey in which we gain internal/external strength and focus, tremendous self-knowledge and camaraderie stronger than I ever felt as infantryman. It was a combination of simplicity and profoundness. I've been given a great arsenal of tools to get my clients stronger and healthier in the shortest amount of time.

Every instructor on the field was not only brimming with great training information but their generosity with it was amazing.

It has beaten everything else by a landslide. You simply can't get this combination of quality, precision and hard, intelligent work anywhere else.

Propel Yourself Into The Front Ranks of Physical Excellence with Pavel's Russian Kettlebell Challenge Certification Workshop

Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course.
April 23-25, 2010.
LOCATION TO BE ANNOUNCED, ITALY
Return of the Kettlebell workshop.
May 1, 2010.
UDINE, ITALY
RKC kettlebell instructor certification course.
May 7-9, 2010.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 28-30, 2010.
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 25-27, 2010.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
July 9-11, 2010.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
August 6-8, 2010.
SAN DIEGO, CA
RKC kettlebell instructor certification course.
August 27-29, 2010.
PHILADELPHIA, PA
RKC kettlebell instructor certification course.
September 17-19, 2010.
ORLANDO, FL
RKC kettlebell instructor certification course.
October 15-17, 2010.

Articles for the Party, from the Party

The inimitable Com. Big W tells us about his RKC journey:

The Third Red Scare!

Will Williams, Senior RKC

The third red scare! But for real this time… It's a book! It's a certification! Wait, what is that thing he's lifting? A steely personality projected a path to the upper hand in physical conditioning. The siren of strength was a big black kettlebell. I did not know what to make of it. The advertisement I saw certainly was not camp by any standard. It looked like training with Russian Kettlebells would really vault me to a stasis that would make the men around me wilt. That's right… Read the complete article

The Swing… As Easy as A, B, C!

Zar Horton, Senior RKC

As long as I have been an RKC, one of the pillars of the system has been to share new ways of teaching the cornerstone movements. As you know, having only one way to teach something can be sticky if your student does not pick up on your methodology. Add to the "tool box"…THAT is what we constantly strive for, so when you encounter the person who does not respond as you expect, you can seamlessly glide to another teaching technique, fixative, corrective movement or cue so that your lesson continues to flow and your student feels success. The "tool box" has been filled a number of ways; attending RKC weekends and learning the latest evolution of teaching, observing or interviewing other RKCs for their time tested nuggets, reading forums, or good ol' trial and error are all ways to add to your "tool box"… Read the complete article

Russian Kettlebell Invasion

Com. Missy Beaver, RKC, on Live with Regis and Kelly, see video clip.

Com. Laurel Blackburn, RKC, on CNN.

Com. Attila Vajda, Hungarian sprint canoer who won gold and bronze in two Summer Olympic games is now an avid kettlebell enthusiast trained by Com. Frenk Toth, RKC and is using Hardstyle for his London Olympic bid… watch his video interview


http://www.flickr.com/photos/paddling/ / CC BY 2.0

Comrades, we are proud to announce the promotions of the following RKC instructors:
Geoff Neupert
Jeff O'Connor
David Whitley
Zar Horton
Dan John
Peter Lakatos
Thomas Phillips
Tommy Blom
Lauren Brooks
Robert Budd
Andrea Chang
Betsy Collie
Ron Farrington
Steve Freides
Dennis Frisch
Gabriella Katschthaler
Jason Marshall
Keira Newton
Ricardo Nieves, MD
Dustin Rippetoe
Delaine Ross
Philip Ross
Phil Scarito
Jordan Vezina

Great to have you on the team!

ATLANTA, GA
Advanced Basics workshop, March 27, Com. Jeff O'Connor, Senior RKC, contact Delaine Ross, RKC, delaine@gymcondition.com

FREDERICK, MD
Tactical Pull Up and Snatch workshop, March 28. Com. Will Williams, Senior RKC, donbdc1960108@gmail.com

MARLBORO, NJ
Tactical Strength Challenge seminar, March 27. Com Thomas Phillips, Senior RKC, tphillips@collierservices.com

NEW YORK CITY, NY
Tactical Pull Up and C&J workshop, March 20. Com. Will Williams, Senior RKC, steve.arjan@academyfivepoints.com

NEW YORK CITY, NY
In-depth Kettlebell training and elite performance workshop, March 20 & 21. Coms. Kenneth Jay, Master RKC and Dr. Mark Cheng, RKC Team Leader, contact Antonio Cordova, RKC II at antoniorcordova@gmail.com

SEATTLE, WA
Kettlebells from the Center workshop, March 14. Com. Brett Jones, Master RKC, contact Andrea U-Shi Chang, RKC, CK-FMS, info@kettlebility.com

TEMPE, AZ
HKC kettlebell instructor certification course. March 20. Com. Mark Reifkind, Master RKC. Contact Keats Snideman, RKC, CSCS, LMT, ksnideman@gmail.com

BREA, CA
HKC kettlebell instructor certification course. March 13. Com. David Whitley, Senior RKC and Franz Snideman, RKC Team Leader. Contact Marcus Martinez, marcus@mbodystrength.com

DAVIE, FL
HKC kettlebell instructor certification course. March 20. Com. Andrea Du Cane, Master RKC and Mark Toomey, RKC Team Leader. Contact Christine Bagiotti, atpkettlebells@yahoo.com

MT. GILEAD, OH
HKC kettlebell instructor certification course. March 14. Com. Brad Nelson, Senior RKC. Contact Gary Music, garymusic@ohiokettlebellclub.com

SEATTLE, WA
HKC kettlebell instructor certification course. March 13. Com. Brett Jones, Master RKC. Contact Andrea U-Shi Chang, RKC, CK-FMS, andrea@kettlebility.com

MELBOURNE, AUSTRALIA
HKC kettlebell instructor certification course. March 20. Com. Shaun Cairns, Senior RKC. Contact Andrew Read, RKC, andrewread@dragondooraustralia.com

GOTEBORG, SWEDEN
HKC kettlebell instructor certification course. March 13. Com. Kenneth Jay, Master RKC. Contact Fredrik Hogstrom, Fredrik@kettlebellcenter.com

The above is just one month's schedule. See the complete schedule for all HKC instructor workshops, U.S. and worldwide, here:
Dragon Door HKC Instructor Workshops

Power to you!

Comrade Pavel
www.PowerbyPavel.com

As you may have guessed by the title, today's training consisted of some stair climbing (actual stairs, not some silly machine) and a hefty portion of good old deadlifts. Here is exactly what I did:

AM, focus is fat loss and conditioning

• stair climbing, 50 stories total, 
• first 8 stories taking 1 step at a time
• from then on I took 2 steps at a time as often as possible
• this took about 20 minutes and had me panting and sweating nicely

PM, deadlifts, focus on building strength

• deadlift, worked up to a heavy but not max single
• dropped the weight to 80% and maxed our reps
• flex band leg curls 3 x 20
• flex band standing crunch 3 x 10

All in all it was a good day as I actually got off my butt and hit two workouts in the same day! How do you mix your strength and conditioning work?

How to Strengthen Glutes With a Kettlebell
By FitSugar
As you lunge, swing the kettlebell up over your shoulders. Slowly exhale and step your left foot forward, coming back into the low squat. Maintain control of the kettlebell as you swing it up and down. This counts as one rep.
FitSugar - http://www.fitsugar.com/

Kettlebell Training – Serious Fitness For Men Wanting Big Results ...
Look at one dieting story. Fitness workouts for men that want to build a hard body have to involve the use of kettlebells. Guys, by now you may have either.
Women's Fitness Reviews - http://womensfitnessreviews.org/

15 Killer Kettlebell Exercise Tips « Healthy Ways
By healthyways
These guidelines can help you get the most out of your kettlebell exercise routine. The following 15 tips will teach you the proper number of reps and sets to perform, when to work out, and what kind of workouts will sculpt the body you ...
Healthy Ways - http://healthyways.sungson.com/

Killsport Kettlebell Training: Tuesday 3/9/10
By Gregory Killian
Grab a light kettlebell and do this kettlebell warmup: Do 2 rounds of: 1. kettlebell swings x 10 2. kettlebell high pulls x 10 3. kettlebell snatch pulls x 10 4. kettlebell halos x 10R/10L 5. kettlebell hand-to-hand pass x...
Killsport Kettlebell Training - http://www.killsportkettlebells.com/killsport/

I am overweight and want to know whats the best workout.. crossfit ...
Cross-fit exercise has Kettle-ball training in its routines as well, so you can use Cross-fit for both, which is probably a good routine for losing weight for.
Kettlebell Reviews - Russian... - http://www.kettlebellreviews.com/

Well, my legs are still sore from yesterday's stair climbing experiment. I think I am going to add stairs to my morning fitness regime (in the mornings I do "fitness", in the afternoons I "train"). Luckily today is bench day and my legs got a much needed rest. Here is the workout I did today to beef up my bench press.

• Speed Bench, 70% plus mini-flex bands 3 rounds of 3 sets of 3 reps (3x3x3)
• super set
• wide grip pull-ups 4 x 6
• tate press 4 x 10
• super set
• incline dumbbell press 4 x 10
• wide grip pull-ups 4 x 6

So as you can see I did some bench work, focusing on speed and technique, then some triceps and back work. The incline dumbbell work was done differently than normal, in this case I started from the bottom with the palms facing towards me, then rotate the dumbbells out as I extend up, finishing with the palms facing towards my feet. The idea is to practice rotating the elbows out as I press, much like a competitive bench press.

Tate Press

If you're thinking about trying our Virgil's Ultimate Stair Exercises
program in order to burn fat or get more explosive for sports,
you may want to check out this free report first...


http://hulsestrength.com/page/stairs-report.html

I met Virgil a few years ago back in NY and I've got to admit that
he is one of the most genuine guys in the fitness industry. He has
such a passion for helping athletes and fitness clients reach their
full potential.

His full passion and knowledge for training with minimal equipment
come across with full force in this program and videos and I'm
really excited that you're getting this opportunity to meet him and
experience genuine passion for real life RESULTS!

Grab his free report here...

http://hulsestrength.com/page/stairs-report.html

In Strength & Success,
Elliott Hulse CSCS

I am in the shower thinking about how awesome I am, sorry but it's something I do frequently, when I realize my calves are shaking and are already starting to hurt. Only thirty minutes ago I decided to try out some of Virgil Aponte's training ideas and hit the stairs in my condo building for a workout.

Holy Crap! I am in pretty good shape, I mean I compete in powerliftng BUT, I do conditioning work as well. I have been using kettlebells for years and love fast paced workouts to really get my heart rate up. So I thought the stair climbing workout that Virgil loves to prescribe would be a nice change of pace, but I would have to finish myself off with some kettlebell work.

Boy was I wrong. I climbed my 8 story building, including the basement, seven times. Each time up I varied climbed it a different way, sometimes walking up the stairs normally, sometimes taking the stairs two at a time, and sometimes three at time. At the top of the building I hung from the top landing and did one set of pull-ups. I do the pull-ups to confuse my body and force it to send blood up from legs and into my back. This really jacks the heart rate up while working an often neglected body pary!

Anyway, seven times up was enough for me. I tried to do a few sets of kettlebell work but I was too fried. Looks like I found a new tool to add to the fat burning war chest. Tomorrow I will be limping around enough to prove it!

How can you incorporate stair climbing into your workout program?

• don't use a machine you lazy butt
• watch Virgil's video and hit his website
• find a big ass stair case, preferably outside
• start easy, use progression to work up to harder climbing modalities
• use stair climbing every other day at first
• if you live in a building, start using the stairs instead of the elevator
• if you are in really bad shape, just take the elevator once you have done as many stairs as you can at that time - start slow!
• once you are in better shape, try carrying things up, running, hopping, or taking mulitple stairs at a time
• have fun with it, mix it up!

Now if you'll excuse me, I am going to massage my calves!

Chesterford Research Park re-opens gym and fitness centre after extensive ... PRLog.Org (press release)
Classes have also been given an overhaul with new additions such as 'Kettlebell', an intense weight class, and step-aerobics now featuring within the ...
See all stories on this topic

Omaha Hardstyle Kettlebell Certification Moved to July 31st ...
By snowatc
Hello commrades. Just wanted to give out a quick FYI that the HKC in Omaha Nebraska with David Whitley, Senior RKC has been moved from July 10th to.
Dragon Door Forums - http://kbforum.dragondoor.com/

Ken's Kettlebell Blog: the kettlebell press has to be part of the ...
By Ken's Kettlebell Blog
I pratice crossfit with a kettlebell bias,GS sport. specialize in kettlebell training for the needy. Have 4 kettlebell certifications as a trainer or coach. Don't like big fitness industry, and above all not always politically correct. ...
Ken's Kettlebell Blog - http://ironworksfit.blogspot.com/

Jess's Thoughts: Banish Your Love Handles Forever With Kettlebell ...
By Jess
Kettlebells are a great way to mix things up and add some spice to your workouts. With a couple of easy to learn kettlebell exercises, you can get rid of your flabby love handles while building strength and stability all throughout your ...
Jess's Thoughts - http://jessstanton.blogspot.com/

The Russian Kettlebell Room: More Phase 2
By Sean Schniederjan RKC
After a long, suffering week I was back at it Saturday. I think this tight back is mainly caused by sitting in my work chair all day. Doing some good morning stretches with a heavy kettlebell and not sitting all day really helped this ...
The Russian Kettlebell Room - http://russiankettlebellroom.blogspot.com/

I was wondering if I could get an explanation; Online Forum ...
I've enjoyed & benefited from Mr. DiLuglio's instruction from this website & emails. I own three of his kettlebell dvd's; they're great. With.

Mastering the Kettlebell Clean: A Kettlebell Training article from ...
A Kettlebell Training article from Dragon Door Publications: Mastering the Kettlebell Clean by Paul Daniels RKC Team Leader.

YouTube - Kettlebell Complex
http://bobbader.comhttp//www.realworldpersonaltraining.com
Bob Bader, NSCA-CPT shows a series of kettlebell exercises that also give you a good cardio workout.

Kettlebells Gaining Popularity For Weightlifting
WFMY News 2
Shoshana Rudnick has been taking a fitness class that uses kettlebells for two years and she says it's working. "I have much more definition in my arms, ...

Faizal S. Enu, RKC/CFT/PBA: New Kettlebell Classes and Workshops ...
By Faizal S. Enu
Kettlebell Instructors Prep Course for RKC Certification with RKC Instructor Faizal S. Enu Date: Sat 3/20/2010. Time: 11:00 AM - 3:00 PM Kettlebell Instructors Prep Course for RKC Certification (1505 W Cypress St, Tampa, FL 33606) ...
Faizal S. Enu, RKC/CFT/PBA - http://faizalenu.blogspot.com/

The Benefits Of A Kettlebell Workout | TheHealthCareArticles.com
Kettlebell workouts have soared back to the top of the list in terms of popularity from the guy next door to mixed martial artists to celebrities saying that they have found the ideal workout and do you know what? the hype is well ...
Muscle Fitness Advice - http://www.muscle-fitness-advice.info/

The Wrong Kettlebell???? - Dragon Door Forums
By haroon.iqbal4528
Guys I think my Ketllebell is wrong in structure becuase when do the C&P I cant keep my wrist straight becuase the ball caves into my forearm and.
Dragon Door Forums - http://kbforum.dragondoor.com/

Kettlebell WOD 03-08-2010 | Crossfit Initiative
By Reid
Angie, Carlos, and Ryan doing burpee box jumps. Angie is well on her way to her goal of averaging 2+ times per week with 3 last week. And she set and achieved another goal of jumping onto the 20 box all in the same day.
Crossfit Initiative - http://www.fitnessreno.com/

Big and Heavy 80kg Kettlebell Overhead | Kettlebell Training ...
By Rob Russell
kettlebell-training-for-sport.blogspot.com information and discussion about kettlebells,kettlebell exercises,kettlebell training,kettlebell routines,russian kettlebells,kettlebell for fitness and strength, kettlebell blog ...
Kettlebell Training| Kettlebell... - http://kettlebell-training-for-sport.blogspot.com/

New Reviews: Kettlebell Workout DVDs
With the popularity of Kettlebell training, I'm getting a lot of questions from readers about what it is and how to get started. Kettlebell training is very ...

Strength in Motion reps? > Online Forum : Kettlebell Workouts ...
What kind of reps are folks getting during month 4 of SIM? I'm curious. I'm getting 60 -70 reps in the 3 minute strength rounds with a 16K bell.

YouTube - tabata 32kg kettlebell

Well, I just got back into Toronto after a few
days in Connecticut connecting with other fitness
and nutrition professionals and learning some
great new strategies to bring more value to YOU!

However, today was an eventful day as I arrived at
LaGuardia airport (to return home) to find out
that Air Canada had bumped me off my 2:30pm
flight. They said I was booked for the 7:30pm
flight!

I said no way. There had to be another way.
Thankfully, when I got to the gate, the Air Canada
employees found a way to get me on the 1:30pm
flight and I was on my way.

At the same time, my laptop had literally stopped
working, so that concerned me somewhat. So as soon
as I arrived in Toronto, it was off to the Apple
store to get it fixed. Thankfully, everything
worked out. And that's the reason for getting this
e-newsletter out to you later in the day.

You might even be watching the Oscars as you read
this. I know I will be.

Anyways, that's enough blabber on my end. Let's
get into the content for this issue of Liv Well.

Enjoy the reading.

Yuri

P.S. We're close to having all the new Treadmill
Trainer workouts ready! Let me tell you...they are
awesome. More updates to follow so keep your eyes
peeled and get ready to run better than ever!


=========================
WHO ARE THE FITTEST ATHLETES?
=========================

I used to think that soccer players were easily
the fittest athletes, until I got into high
performance conditioning and coaching. I quickly
began to realize the physical (and mental) demands
of many other sports.

Check out which 5 sports/athletes I believe are
the fittest (and why):

http://tinyurl.com/yk6les9



=========================
HOW TO TRAIN LIKE AN OLYMPIAN
=========================

Since I still like to consider myself a high level
athlete (in my own little world), sometimes I like
to imagine training and competing as if I were in
the Olympics. So this past week, I decided to
spice up my workouts with some more sport-specific
athletic training sessions.

Check them out and give them a try for yourself:

http://tinyurl.com/ycndgke


=============================
BOUNCING BACK FROM A WEEKEND BINGE
=============================

If you were like me and millions of other people
around the world, you may have been watching the
Canada-USA Olympic gold medal hockey game last
Sunday.

For some reason, these big sporting events don’t
bring out the best in our dietary habits. Whether
it be the olympics, the super bowl, the world cup
final, or any other big sporting event, we tend to
let go and eat whatever we want.

Find out my secret for getting over these "dietary
obstacles" and staying on track:

http://tinyurl.com/yeh67ac



============================
WHY IT'S GOOD TO EAT MORE "________"
============================

If you’ve been on the fence struggling which way
to go with your diet, then let me give you a hand.
It's actually pretty simple. If you eat more
________, you'll greatly enhance your likelihood
of losing weight, having more energy, and
bettering your health.

Find out what "________" is and why you want more
of it in your diet:

http://tinyurl.com/yfvfb9h



*********
Help us spread the word of healthy and fit living by
forwarding this email to 5 of your friends. Thanks in
advance for your help!
*********
Yuri Elkaim, BPHE, CK, RHN
Owner and Founder
Total Wellness Consulting