Nashville Kettlebell Bootcamp

The Blog Has Moved

2009-07-29T09:50:00.001-07:00

The new blog for Nashville Kettlebell Bootcamp is here: http://nashvillekettlebellblog.com/

Let's ROCK!

2009-07-27T07:55:00.000-07:00

Vacation was awesome, but it's time to get back to it!

The next official two week try out for the Nashville Kettlebell Bootcamp begins this week! If you have been on the fence, you should come on out and give it a try! If you are already a part of the Bootcamp, do you know someone who could benefit from it? Bring them on out and let's show them what it's all about.

FiveFingers

2009-07-09T08:16:00.000-07:00

The Vibram Five Finger is rapidly becoming the official shoe of the RKC. Local Nashvillians can get a pair at Cumberland Transit on West End Avenue.

I got a pair yesterday and LOVE them.

June Spotlight on Shane

2009-07-08T13:33:00.000-07:00

Hardstyle Summer Challenge

2009-06-23T07:56:00.000-07:00

2 weeks of the Hardstyle Summer Challenge in the books and week three has begun.

Right now Courtney is in the lead! Get your point sheets to me, or I can't calculate your score....

Next week is Off week, we'll meet on Wed PM and Thur. AM with special guest MRKC Kenneth Jay, DO NOT MISS THIS.

Week Two of the Hardstyle Summer Challenge begins

2009-06-15T12:48:00.000-07:00

Week one is of the Nashville Kettlebell Bootcamp Hardstyle Summer Challenge is in the books, Seven weeks to go!

Remember to bring your Week One Point Sheet to me so that I can record your score.

Nashville Kettlebell Bootcamp Summer of Hardstyle

2009-06-09T14:19:00.000-07:00

OK folks, we are rolling! Day one is in the books.

If you do not have your before pic, get with me in class, I'll take care of it.
If you do not have the Nashville Kettlebell Bootcamp kit with the compliance sheets, email me, I'll send it to you.

Score sheets MUST be shown to me at the beginning of each week, so next Monday or Tuesday, bring your sheet for this week and give it to me.

For all the Visitors and Newbies: Thank yo so much for coming out to swing with us! Remember, the schedule is:
Mon Wed Fri
5:30pm and 6:20pm
Tue, Tur, Fri
6am

Let's rock this thing!

Nashville Kettlebell Bootcamp Hardstyle Summer Challenge Begins TODAY!

2009-06-08T07:25:00.000-07:00

Over the next eight weeks body fat will be torched, strength levels will skyrocket and lives will dramatically change for the better.

Think I am just talking a bunch of hype?

Check out what Hillary posted on her Facebook status:

"A year ago this week I joined Nashville Kettlebell Bootcamp to make a change in my life. In addition to the weight loss I have experienced and the 5 pant sizes I have dropped since that time, I have gained confidence in all aspects of my life and have gotten into the best shape I have been in since I was a teenager. Nashville Kettlebell Bootcamp is now available for you to try for two weeks for FREE. Will it be the start of a year of change for you? Let me know if you are interested!"

The next eight weeks are gonna pass anyway....

Are you ready to try out? Go HERE.

Let's ROCK.

Nashville Kettlebell Bootcamp Hardstyle Summer Challenge Begins TOMORROW

2009-06-07T20:11:00.000-07:00

Some of the prizes this year will be:
A kettlebell, up to 24kg.
Supplements from Prograde
An overnight stay at Aloft Nashville-Cool Springs

That's not all.......look for the list to grow later this week. Get badass prizes for getting in shape? What could be more awesome?

Nashville Kettlebell Bootcamp BAR-B-QUE is tonight!

2009-06-06T08:50:00.000-07:00

Let's Eat!

Hardstyle Summer Challenge begins Monday June 8th.

Nashville Kettlebell Bootcamp-Mr FUNtastic!

2009-06-04T13:42:00.000-07:00

If you don't know Marcus, you wish you did!

Nashville Kettlebell Bootcamp Hardstyle Summer Contest

2009-06-04T11:05:00.000-07:00

Next week the Nashville Kettlebell Bootcamp will begin a contest. While the people who devote themselves to this contest will no doubt lose bodyfat and get stronger, feel better and look better naked, this contest is not like the "Biggest Loser" shows or the transformation contests you see in magazines.

This contest will be judged on WHAT you do, not just how you wind up looking.

The focus will be on changing the behaviors that got you out of shape in the first place. I'll be sending out a copy of the Nashville Kettlebell Roadmap to everyone who is interested. I'll make a post about prizes later this week, I am still working out a few details . The contest winner will be the person with the highest score at on July 31st, 2009. We did a similar contest earler this year and it was quite successful.

If you are in I need a "before" photo of you by Monday June 8th, an accurate body weigth and your word that you will complete the challenge.

The contest is completely optional, but why not enter? The next eight weeks are going to pass by anyway....

Nashville Kettlebell Success Road Map 101

There are two different categories: Daily Activities and Weekly Activities.You simply do the activities and then write down the point value for each activity. The closer you get to a perfect score each week, the faster you’ll reach your goals.

Daily Activities

1. Eat every 2 to 4 hours or 5-6 small meals throughout the day. In order to keep your metabolism burning strong you must feed the machine that is your body. One way to do this is to eat several small meals at regular intervals throughout the day. Skipping meals or not eating enough will not keep your metabolism burning high and will compromise your fat loss efforts. Make sure you eat! Daily points: 1 point for each day you eat at least 5 small meals

2. Consume some protein and vegetable every time you eat. Vegetables, proteins and fruit are the most important parts of your nutrition plan. The nutrient density of veggies and the thermic effect (the amount of energy required for digestion) that protein offers you is vital to keeping your metabolism running high. The thermic effect of veggies are nothing to scoff at either, some are almost equal to proteins. Eat some fruit too, but focus on vegetables since they contain less sugar.
Daily points: 1 point for each day you eat a protein AND a vegetable with each meal.

3. Get at least 3 training sessions every week. The simplest way to do this is just come to class and do the work! Our kettlebell workouts use full-body movements and are performed with minimal rest.Swing and snatch interval training is the time efficient cardio of choice for successful fat loss clients. In study after study measuring fat loss, interval training has destroyed long steady state cardio, burning up to NINE times more bodyfat. Put them together and you have a very powerful method for shedding excess body fat and getting strong. But what about the bootcamp off-weeks? The off weeks are designed in part to give you some recovery. Get in some physical activity like walking, swimming, playing a sport, a yoga class, etc. a couple time during that week. If we have an extra class, try to be there.

Daily points: 3 points for every day you come to class and complete an optimized kettlebell workout session.

4. Review your goals EVERY day. I cannot over-emphasize the importance of this. This is the fuel that keeps the entire process moving. The more often you read your goals the more often they will be in the forefront of your mind and will dictate all of your actions.Even more powerful than that is to write and read an affirmation as if it has already happened. This will program your mind to believe it has already happened. How can you fail at something that has already happened? The best time to do this is just after you wake up and just before you go to sleep. Visualize how you will look, feel and perform as you drift of into dream land….Daily points: 1 point for every day you review your goals5. Log food into a food journal to check progress.Immediate feedback is very beneficial. Seeing any errors make helps you make corrections quickly so that you can get the most out of your actions. Using a food journal gives you immediate feedback as to where you need help and where you are doing well.I recommend http://www.fitday.com/. Once you create a free account there, you will make it public and email it to me, so that I can see what is going on and we can make any necessary changes.You won't have to wonder if you are doing well and are on track, it will tell you in black and white.
Daily points: 2 points for every day you log your food intake in a food journal.

6. Have a multivitamin every day
Taking a multivitamin will greatly increase your chances for success. Your diet will almost never cover all the bases that your body needs for optimal health, especially if you are restricting calorie intake. Take a quality multivitamin that is whole food based and digests well within the body. This will ensure that all of your bases are covered.The best supplements I have found are made by a company called Prograde. They are only available through fitness professionals. HERE is the link to use to check out their products.
Daily points: 1 point for every day you consume a multivitamin

Weekly Activities

1. Plan Meals for the Week. Planning is vital to your success. It gives you direction (like a roadmap) so you just follow it without thinking. Take an hour one day a week and plan your meals for the entire week (usually before going grocery shopping), and you will stay consistent much more often than if you decide to 'wing it' with your planning. The old saying is true: If you fail to plan then plan to fail.
Weekly points: 10 points for each week you plan your meals for the week

2. Cook food in bulk and package for quick preparation. Planning to have meals is great but if you are in a rush and “don't feel like cooking” then you will turn to quicker, less healthy alternatives. Take one or two hours out of your Sunday and cook, chop, and package your planned meals for the week (done after grocery shopping). When all of your food is cooked and prepared, you are truly organized:) And it won't matter if you are in a hurry or not, the food will be ready and will take 1/2 the time (or less) to get it prepared or packed.
Weekly points: 10 points for every week you cook your meals ahead of time

3. Set a personal record in your workout. Each week find a place in class to set a personal best. It might be a heavier weight, more reps in a given time frame, etc. It doesn't matter as much as doing something this week that you couldn’t get last week. Find one thing each week to set a personal best at and go after it. This will help you improve your performance, calorie output, and keep the program exciting and effective. Most importantly, it will give you an immediate, tangible result and feeling of accomplishment each week when you know you did something today that you could not do last weekWeekly points: 5 points for each week you make an attempt to set a personal best. 10 points when you hit it.

4. Try a new healthy food. Food variety is important for the same reasons that exercise variety is. You create excitement mentally and you will get nutrients from a different source of food. You may love spinach if you have never tried it before.
Weekly points: 10 points for each week you try a new healthy food

5. Talk to someone about your goals and using your support system. A support system is an important part of your plan for success. You don’t have to do this alone! By telling someone about your goals, you are verbally declaring yourself responsible for achieving that goal. Accountability can help dramatically when times get tough. Choose wisely though! The people you tell should be those that will help you stay accountable through tough times and will be a positive influence on you when you succeed. Someone who says, 'Aw, its ok, you have been so good, just have this piece of pie. You can get back on track tomorrow', is NOT someone you can rely on.I recommend you take advantage of our Facebook page. Everyone on the site is either in the Nashville Kettlebell Bootcamp class or invited by me to be a part of the community. Weekly points: 10 points for each week you log on to the Facebook page and talk about your goals.

There you have it. The Nashville Kettlebell Success Roadmap 101. Following these guidelines and using a point system to give you immediate feedback on how you are doing gives you an additional sense of accountability and puts the responsibility in your hands to either succeed or not. Make today better than yesterday. Let's rock.

Exercises that SUCK

2009-06-02T09:57:00.000-07:00

Week one, Day one is in the books!

Day one was squat and a pushup variation for 6 rounds each, the a swing & farmers carry relay. Everyone did and awesome job!

So I got an email from someone interested in class and was asked yet again how kettlebells help "strengthen the core" and if other exercises like crunches or using an ab machine is necessary.

Crunches and ab machines tend to promote excessive flexion of the lumbar spine and cause neck and back pain. You may "feel" your abdominal muscles, but there are far better ways to train your midsection without the high risk of short and long-term injury to your spine.

Remember, the TRUE function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders, no matter which way you are moving.

That's one of the many, many why I love the Swing and the Getup, and also why they are included in just about everything we do in class.

Rock on!

New Round of Classes

2009-05-30T11:10:00.000-07:00

The next round of Nashville Kettlebell Bootcamp classes begin on Monday June 1st. Let's ROCK!

Kettlebell Secrets Project

2009-05-20T06:36:00.001-07:00

Do You Have the Sneaking Suspicion That Your Kettlebell Training is Missing Something?

My friend, fellow Senior RKC and evil genius Geoff Neupert has put together a series of audio interviews with the Master and Senior RKC instructors.

ALL of us.

And Pavel.

Discover What You're Missing at Kettlebell Secrets...

RKC certification

2009-05-15T11:38:00.000-07:00

Check out THIS VIDEO from the April 2009 RKC certification.

I'll be teaching at RKC in San Diego in August, and 4 members of the Nashville Kettlebell Bootcamp will be there with me, becoming a part of the Original and Number ONE Kettlebell certification!

Do you want to be a part of the kettlebell certification that ALL the others try to stack up to, but cannot?

RKC. Become elite.

April Spotlight and Contest winner: Nikki

2009-04-30T07:45:00.000-07:00

Nikki won:

A24kg Dragon Door Kettlebell (the ONLY brand I use),

A month supply of Prograde supplements

A gift certificate for a massage at Balance Bodywork.

And a spiffy GREEN Nashville Kettlebell Bootcamp T-shirt.

Rock on Nikki!

Fast Food Fat Loss Failure

2009-04-23T10:01:00.000-07:00

Remember back in the nineties when Fast Food companies tried to change? They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.
Know what happened?
The "healthier" versions on their menus FAILED miserably. They were all pulled and replaced by newer options that were bigger, nastier and more calorie laden than ever before.

They goofing around and did what any smart business should: They gave people what they wanted. In the case of Fast Food that meant adding as much mayo, bacon, cheese and mystery meat as they possibly could.

Enter the SUPERMEGA Burgers

Enter tacos wrapped in melted cheese stuck to yet another taco. And people were more than happy to gobble them all right up.

I believe, fortunately, that we've come to a point where people have realized that it's all just too much. Hopefully people are realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.

Now I don't know if it does or doesn't. And to be honest, I don't much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something "healthier" like grilled chicken they typically off set it with french fries and giant soda.

There are better choices to be made. And if you plan your day you won't be in a position where you have to gobble a meal down at KFC, McDonald's or Burger King.

Things like:
Cottage cheese
Hard boiled eggs
Fresh fruit and veggies
Raw almonds

You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake.

Plus they are having a BIG sale ends tomorrow night and here's what you need to know about it: - You save 10.2% off ALL of their products. They're all on sale this week.
- The sale ends this Friday, April 24th at 11:59pm EST.
- Just enter the coupon code below during checkout on their site:
xxtwozz
(yes, the letters are all lower case)

Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to making you lean and strong.

Nashville Kettlebell Boot Camp: How To Put More Power In Your Push-ups

2009-04-19T12:02:00.000-07:00

Today I want to share with you how the principles we use while lifting kettlebells apply to ANY sort of lifting, even bodyweight exercises. Pavel talks about this in the Naked Warrior. I am going to use the classic pushup as our example today.

Why Push-ups?

The pushup is one of the most well known exercises of all time. But well-known doesn’t necessarily mean being well liked! Based on my experience, most people really HATE push-ups. Why is this? I think it is because push-up tends to be really difficult for-

A. People who carry extra body weight and

B. Most ladies who feel they do not have the upper strength to ever be able to do anything but “girl pushups" on the knees.

A big part of this is because of the dangerous and ineffective way the I see a lot of people doing their pushups. This article is written to address everything you need to know about performing the push-up with proper form and to learning how to do more push-ups quickly and safely. People tend hate what they are not good at it, and I believe that though you may currently hate push-ups, by using the info in this article you will finally cover your true push-up potential. You may never be psychotically love the push-up, but you WILL be able to use them to get stronger!
Push-ups (along with pullups) are one of the best total body exercises around. You don't need any equipment and there are dozens of variations that you can do to make them easier or harder.

You may think of pushups as a chest and tricep exercise, most people do. There is a lot more to it than that. Done correctly, pushups are a great FULL BODY exercise that also affect your core strength and stability, shoulders, legs and back.

How to Perform a Perfect Push-up
Nearly everyone has attempted a push-up at some time in his or her life, but the vast majority of people have never performed a full range of motion floor push-up with perfect form and technique. If this is you, don’t worry about it. It’s not your fault if no one ever taught you how to perform push-ups properly. That is about to change.

Here is a list of technique and coaching points that will help YOU perform a perfect push-up:

- Pack your shoulders. We do this with Getups and presses and the same principle applies to your pushup. Tuck your elbows to your sides and pull your shoulders blades down and back: It’s critical to keep your elbows close to your ribcage while performing push-ups. Letting your elbows “sprawl” away from your torso puts your shoulder at a much greater risk for injury. Most of us tend to shrug our shoulders UP during push-ups. This puts the shoulder in a compromised position especially when we add the load of our bodyweight to the mix. A good thing to visualize is "screwing" your shoulder into it's socket by bringing the shoulders closer to the hips.

-Brace your abs for power and safety: As mentioned earlier, the push-up is a great core exercise. By pulling your sternum toward your pubic bone and bracing your abs as if you we about to be kicked in the gut, you will activate your core muscles while performing push-ups.

- Zip up: tense your thighs and squeeze your glutes: The straighter your legs are during the push-up the more stable you will be. Like the top of the kettlebell swing, we pull up our kneecaps and squeeze the glutes. This will make you plank-straight and protect your lower back by preventing it from sagging.

- Power breathing: Fill your belly with air during the lowering portion of the push-up. This intra-abdominal compression will increase your power output and stablize your spine.

Try this out and let me know if it helps!

Nashville Kettlebell Bootcamp spotlight for March 2009

2009-04-15T10:11:00.000-07:00

Nashville Kettlebell Bootcamp Top 2 Exercise and Diet Tips of All-time!

2009-04-06T12:07:00.000-07:00

Today I want to share my number ONE tip for diet and exercise that sums up what all of us need to do to get lean and stay lean.

It may seem ridiculously simple, but it is guaranteed to work.

Number ONE Exercise tip:
Choose an intelligent program that includes strength training and interval-based conditioning, the STICK WITH IT!

Number ONE Dietary tip:
Choose an intelligent eating system that focuses on eating foods in their most natural state possible, the STICK WITH IT!

Do you see the similarity? Consistency over time equals results.
Rock on!
Dave

"The best workout I've ever done...."

2009-03-23T14:27:00.000-07:00

Feb 2009 Nashville Kettlebell Bootcamp Spotlight: SUE!

2009-03-16T10:37:00.001-07:00

Rock on Sue!

3-14-09 kettlebell workshop

2009-03-13T10:41:00.000-07:00

For tomorrow's kettlebell workshop we are meeting at Next Level instead of the park, if you are coming please call or email me to confirm that you recieved this message.

Nashville Kettlebell Bootcamp Contest update

2009-03-11T18:37:00.000-07:00

We have a little over 4 weeks left until the contest is over and my crew has been kicking SERIOUS ass! Nikki is in the lead right now, rocking hard.

Also a big welcome to all the new folks who have been dropping in to see what we are about and HUGE thank you to everyone who has been bringing people in. We move outside next week!

Feb 2009 Nashville Kettlebell Bootcamp Superstar

2009-03-05T13:30:00.000-08:00

The February spotlight shines on Sue from the morning class. She has been absolutely rocking for the past few weeks. I'll shoot a video with her in the next week or so, in the meantime CONGRATS SUE! Keep rocking!

Six Reasons the Gym SUCKS

2009-02-25T11:54:00.000-08:00

There was a time when went to the gym.

A lot.

Exclusively, in fact. If I couldn't get to the gym, I didn't get my workout done. I thought it was necessary to be in a gym to get results and that a good workout required you to be in a health club or weight lifting room of some sort, with all kinds of fancy-pants machines and other equipment.

My how things change.

Most of my current training happens either at the park, the back room where we have the Nashville Kettlebell Bootcamp classes or in and around the mighty Shed of Strength, which is situated in my backyard. Even better is the simplicity of the equipment: kettlebells, a pullup bar, a barbell, assorted grip devices, a few rubber bands. I also have a set of gymnastic rings and a couple of sandbags.

It’s crazy when I think about it… the overall quality of my life (not just my strength and fitness) began to improve dramatically when I stopped going to the gym.

I am stronger, have better endurance than ever. But even more than that, I am happier than ever and having the time of my life, teaching people, running classes and doing all the stuff I do. I am the American dream!

Now, I don’t mean to imply that not attending the gym anymore was the only reason for the dramatic turn of events in my life, but it is obvious to me the sheer act of breaking from the norm and NOT doing what everyone else does has set me on a distinct path of success- the road less taken if you will.

After thinking about it, I came up with Six Reasons the Gym SUCKS:

1.) Everyone else is going to the gym. And they suck.
Did you ever notice that when you look around the gym, everybody is doing the same thing? Like so many sheep, mindlessly plodding away with the misinformation from fitness magazines. People just go to the gym and do whatever everybody else is doing.

I am sure you have seen the women spending hours at a time on ellipticals, bikes, and treadmills- sadly getting nowhere fast. Listen up ladies- you NEED to start doing some resistance training and cut those cardio sessions down to 20 minutes of intense interval training to get rid of the hip, thigh, and belly fat that is spilling out of your jeans.

And then there are also those wanna-be meathead guys trying to build their mirror muscles (abs, chest, biceps) with the Mr. Gargantuous (professional bodybuilder) routine and super supplement. “I switched my routine up from 4 sets of 10 to 5 sets of 8. Muscle confusion!”

Did you notice that you are exactly the same as you were a year ago? It ain’t the muscle that’s confused, son.

2.) No sunshine sucks.
I am still trying to wrap my cerebellum around the act of driving to a building, parking your car, going inside and getting on a machine to walk for 30-45 minutes. Get outside! If you want to walk, walk around the block, go to the park, whatever, but please stop your hamster wheel!

3.) Gym Memberships suck.
Paying money for a place to work out isn’t a bad thing, but the way gyms set up their business model is designed to sell you a membership, not get you the results you want. If you want personal guidance or a program, you have to pay extra.

4.) Machines suck.
They lock you in to a path that is not a natural movement. I don’t care if it is “state of the art”, if it is not a movement that you use in everyday life, it could be more effective. Plus, do you really want to be sitting in some dudes sweaty butt print?

Machines force you to create a dependence on them and the gym. If you are used to using machines, you feel lost if you travel and can’t access the same equipment. In most cases, people figure “what the hell, I’ll just take some time off until I get back home since I don’t have any gym access out here.” Next thing you know it is 6 months later and you have gained 12lbs.

5.) The music sucks
Most of the time, the music in the gym makes me want to throw up. I don’t know which is worse- an endless loop of the Rocky IV soundtrack or Coldplay, but neither one of them works to get me gassed up for a workout.

6.) “Personal Trainers” suck.
OK, not all personal trainers suck, I know a lot of very good personal trainers, but I consider them to be coaches or instructors, not trainers. I have said it before: You train a dog not to pee on your rug, you coach or teach a person to reach a physical goal.

When you go to the typical gym for personal training, you enter a factory. They don’t really care if your reach your goals, nor do they have the desire to build a lasting relationship with you. They need to hit their quota- and YOU are just another number for them.

With no clue about physiology or effective program design, many personal trainers are ineffective at best and counterproductive at worst. I know of trainers who get their routines for clients from the current muscle magazine!

If you are a “personal trainer” and you put a client on a treadmill during the time they have paid you for, you are stealing that person’s money and violating their trust. If you take offense to this, you are probably one of the sucky trainers. Prove me wrong.

And while I am at it- why this need for the one-hour workout? Where the hell did that come from? I’ll tell you where- it’s just a default time to maintain an easy appointment schedule that most health clubs have borrowed from other businesses. Businesses that have nothing to do with fitness.

If you need the support and motivation of a workout buddy or don’t want to work out on your own, the typical gym falls WAY short in providing a results-based, cost-effective solution. So how do you get in the best shape of your life if it isn’t by joining a gym?

Find a fitness boot camp ( like the Nashville Kettlebell Bootcamp) in your area that creates a fit community- a culture of success. It’s like a support group of like-minded people focused on success. You become like the people who surround you. I know a bunch of great boot camp and kettlebell instructors all over the world- people that I do business coaching for that can get you better results for less than a third the cost of typical personal training rates.

Get out of the gym. Bust out of your comfort zone. Live it up!

Rock on!

Fox 17 morning Show Clip

2009-02-19T11:41:00.000-08:00

This is a segment from a couple of years ago where we were featured on the Fox Morning Show. Nashville traffic dude Dave Park recieves some tough love.

Another workshop is coming up in Nashville next month. Click HERE for the details.

President's Day Workout: Could Obama do this?

2009-02-16T13:26:00.000-08:00

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, I find it interesting that he is reported to be very dedicated to his daily workout routine. In addition to playing basketball, he is reputed to and puts get a 45-60 minute workout day in and day out.

I have known for a while that kettlebells travel on Air Force One. Hopefully that hasn't changed. One of the cornerstone workouts outlined in Enter the Kettlebell is the Secret Service Snatch test. The rules and execution are simple: Ten minutes, as many snatches as possible. You can put the kettlebell down or switch hands as often as you like.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. I am going to lend my expertise in this regard to cut Obama’s workout time WAY down ( if only I could do that to defecit spending....) . I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

I am going to simplify the process for Obama by designing workouts that involve nothing more than a 24kg kettlebell and can be done on Air Force One or in the comfort of the Oval Office.

If Obama has only ten minutes to workout:
Do the Secret Service Snatch test. Try to get at least 200 reps.

If Obama has 20 minutes to workout:

Program Minimum, also outlined in Enter the Kettlebell
Turkish Getups- Aternating hands each rep, perform as many reps a possible in eight minutes. Rest a couple of minutes then do swings at a pace of :30 work and :30 rest for 10 rounds.

I hope the President will appreciate this quick and brutal fitness plan that works with, not against, his schedule. And if the President can find time to get in a workout, there is no excuse for you not to do the same.

Rock on,

Dave

Nashville Kettlebell Bootcamp Valentines Day Couples Workout

2009-02-09T13:08:00.000-08:00

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, can we be more creative than that? No, I am not talking about your private time together either.

Let's mix it up a little this V-Day with a fun workout you can do in the comfort of your home with your significant other.

Members of the Nashville Kettlebell Bootcamp are no strangers to partner training. In case you don't know what I am talking about, partner training is a workout that involves performing exercises with at least one other person. There are a lot of benefits to partner training, including:

1.)Support and Accountability
2.) Variety
3.) Better Results due to the shared experience
4.) It’s FUN!

So grab your luv-ah and show them WHY you look good naked!

The Valentine’s Day Workout for Couples

Since you may not have access to kettlebells outside of class ( they do make a great Valentine's day gift though), this 20-minute total body partner workout can be done with either kettlebells or ONLY body weight exercises. For each exercise, you will alternate between 20 seconds of work and 10 seconds of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Push-up
Station #2- Squat, with a kettlebell or just bodyweight
Station #3- Alternating Kettlebell Row or Bodyweight row with a towel looped over a doorknob.
Station #4- Kettlebell Swing or burpee

I have read that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)

And of course, after the workout, you can cozy up next to each other in the hot tub and eat some post-workout chocolate.

January 2009 Client of the month

2009-02-05T11:43:00.000-08:00

Our first spotlight client at Nashville Kettlebell Bootcamp of 2009 is Joel. Since the end of November, Joel has been rocking HARD in class and has dropped around 20lbs while getting stronger every week.

Check him out doing 2x24kg clean and press.

Thanks for all your hard work Joel!

Coming Soon: Nashville Kettlebell Bootcamp in Brentwood

2009-01-28T12:40:00.000-08:00

Exciting news! Matt McBryde, RKC has launched a new website Tennessee Kettllebell, and will be beginning kettlebell classes for the Brentwood/Cool Springs area in February.

Location: Crievewood Baptist Recreation Center, 480 Hogan Road, Nashville TN

Times: Monday, Tuesday, and Thursday night classes at 5:30pm beginning Feb 23rd
Tuesday, Wednesday, and Friday morning classes at 6am beginning Feb 24th.

I'll have more about it up on the Nashville Kettlebell Bootcamp site soon. If you have questions email me irontamerdave@hotmail.com.

Jan 28th & 29th Class

2009-01-28T10:24:00.001-08:00

Metro schools are closed but the roads are clear, we are ON for class tonight and tomorrow.

AM folks-if it is slick in the morning and school is closed, stay home.

7 MORE Tips to Save Thousands of Calories on Super Bowl Sunday

2009-01-27T12:42:00.000-08:00

1.) Eat Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Eat some protien and vegetables before the party. Don't let low blood sugar levels that come from not eating for hours before the party let you give in to massive junk food cravings.

5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Eat Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals like thick crust pizza.

7.) Don't eat directly out of the bag or community bowl. Put your food on a smaller plate while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

Enjoy the game!

Nashville Bootcamp Instructor Shares Strategies to Save Hundreds of Calories on Superbowl Sunday

2009-01-26T12:23:00.000-08:00

If you have been reading my rants for a while you know that I often mention how people will begin a new year with the best intentions, then by mid-February they are right back in the same habits that got them overweight, out of shape and miserable in the first place. Super Bowl Sunday is usually the time the derailing begins. You’ve been pounding away for a few weeks, starting to see some results and figure “Hey, I deserve to take a little break.) This is the beginning of the end for 90% of the people who jump on the wagon every New Year’s Day.

Super Bowl Sunday is just around the corner and now is the to start prepping for the buffet of goodies for your football party. Since you have been rocking so hard since January 1st, here is an idea: why not make a few tweaks to some of your favorite party food recipes to make them healthier for the kickoff? Keep that momentum rolling in your favor.

The following list has both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. This doesn’t just apply to football parties: If you use these strategies consistently for parties and social gatherings over the course of the year, you’ll finish this year leaner and stronger than ever.

Section I- Appetizers

· Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
· Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
· Tuna or Chicken Salad
· Nut Butter on Celery Sticks
· Raw Mixed Nuts (no sugar, low in salt)
· Cheese, Eggs, and Meat Tray
· Raw Veggies (use dip sparingly)
· Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
· Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
· Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

· Natural Whole Grain Tortillas
· Natural Baked Chips
· Sugar-free Green Tea (or other low calorie/carb beverages)
· Water
· Natural Salsa
· Guacamole
· Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
· Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

· Burger salad - Simply cook up a bunch of seasoned lean beef or turkey (I like taco seasoning) and put it on your favorite salad base ( Mine is spinach)
· Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
· Chili (with or without beans, use extra lean turkey or beef)

Section IV- Desserts
· Fruit salad
· Prograde Cravers (100% organic chocolate snacks bars)

Stay on track!

Nashville Kettlebell Bootcamp workout of the week

2009-01-23T11:37:00.000-08:00

Everyone in class has been kicking MAJOR ass this week.

Earlier this week everyone went though a variation of this circuit:

Alternating KB floor press- :45 work/:20 rest/rotate

Deck Squat -:45 work/:20 rest/rotate

Pushup to elbow plank- :45 work/:20 rest/rotate

Brief rest

Swings (or deadlifts) in the Circle of Pain-:20 work/:20 rest for 12 minutes, weights ranging from 16kg to 48kg.

Thank you for all your hard work and have a great weekend!

The best lower body exercise YOUR personal trainer doesn't know about.

2009-01-19T12:22:00.000-08:00

As you might imagine, I get this kind of question a lot: “What is the best exercise for ______” fill in the blank. A common area of concern (especially among women) is the lower body, specifically the butt and thighs. Today I’m going to share the absolute best lower body exercise in existence . It’s called the Kettlebell Swing.

Before we get further into this, please remember that individual body part training and spot reduction on certain areas of the body is a waste of time. We do full body training, meaning that we train the upper body, lower body, cardio and core during every single workout, much of the time in the same exercise.

We do this to maximally stimulate lean muscle gain and metabolism which causes total body fat burning, effectively eliminating the body fat that is hiding those stubborn areas that people are having trouble seeing.

Add this kind of training to a diet high in lean protein, fiber, and green veggies and low in unnatural fats, refined sugars and starches to get rid of get rid of your gut, jiggly arms, and the junk in the trunk. The way you lose fat is genetically predetermined. You can do crunches and walk on the treadmill all day, but if you really want results you have to put in the effort, both in your training and in your eating habits.

Ask a bunch of personal trainers for their opinion and you'll get a bunch of different answers. The surprising thing is that the very best hip and thigh exercise on the planet is one that 99% of the personal trainers don't even know about!

So, on to the main event: the world’s greatest lower body exercise, the Kettlebell Swing. If your butt is too big, KBs will help firm it up and give it better shape. If you have no butt, the swing will build one for you.

See the video below for a demo of the 2-hand kettlebell swing:

Important points about the Kettlebell Swing:

The power comes from the hips not the arms or lower back. Move explosively.
Keep you back flat thoughout the entire movement.
Hike the kettlebell behind you to load the glutes.
To get full hip extension at the top, keep the heels on the ground, pull up the kneecaps and squeeze the cheeks together.

Come join us at the Nashville Kettlebell Bootcamp and see for yourself.

Friday Jan. 16th 6 am Class

2009-01-15T14:25:00.000-08:00

Normally if Metro Davidson County schools are closed for bad weather we do not meet. However, since there is no snow in the forecast-we will meet in the morning! See you there.

The Nashville Kettlebell Bootcamp Roadmap contest has begun!

2009-01-13T12:27:00.001-08:00

We are live and underway!
Lots of food logs and goal questions coming at me from everyone. A lot of people also wanting to know "what do I win?"

I put a lot of thought into that and came up with the obvious: A kettlebell. If you win, you'll get a shiny new kettlebell of your choice up to 24kg. Also the winner will recieve a month's supply of Prograde supplements and a massage therapy gift certificate from Balance Bodywork.

Let's get to it!

Resolution to Results: Part Two and Three

2009-01-09T03:02:00.000-08:00

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it?

So we figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.) Scale Weight: Anyone who knows me knows that this is by far the LEAST important goal, but it gives a number that’s easy to track. Body fat percentage is a much better method of tracking progress, but it is too inaccurate on a small scale and too costly on a large scale. The key is to take your initial weight before you start and then not weighing more than every week or two. Some people do better with tracking their weight every month. There are a lot of variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), so the less frequently you do this the better.

If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you are on track. It’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? You can also one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis. It is very powerful to literally be able to feel yourself comfortably get into clothes that use almost rip when you put on.

3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess it than pictures? I cannot over-emphasize how important this is. Taking a before picture is YOU telling the whole world "I am ready to change and ready to do whatever it takes to make those changes". Take pictures wearing exactly what you want to look your best in. Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer.

Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. Take new pictures either bi-weekly or monthly until the goal is met.

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?We know what you want to accomplish, now it’s time to plan and prepare for obstacles that might get in your way of getting the job done.

The big thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up IF you prioritize. Think back to WHY you wanted to do this in the first place. Remember what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another one is boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this habit. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is like drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating. One way to keep it in check is to plan your meals and follow you plan. If you didn't plan it, don't eat it.

At the end of the day, the key is to be honest about potential roadblocks so you can plan and prepare for them. That’s where social support and accountability come into play. My clients who have had the HUGE success have undergone their transformation with the support of other friends or family members. This is critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

From Resolution to RESULTS

2009-01-07T12:10:00.000-08:00

Since the beginning of the Nashville Kettlebell Bootcamp, I have helped a LOT of people improve health, performance, and body composition faster than they believed possible. I know how to help people lose ugly, unwanted body fat and get stronger than they ever believed they could. At the risk of sounding cocky, I know how to do it faster than anyone else in Nashville.

Our kettlebell-based rapid fat loss training and nutrition system is, in a word, superior. Following Pavel's example, I have done (and continue to do) the countless hours of research and trial and error and I have had hundreds of people as real world case studies to prove that our system works better than anything else. Period.

But, anyone who knows my approach knows that there is something more powerful; something that has to in place before you can even begin to think about following a fitness program. Today I am going to share some of that with you.

Let me ask you something. What do you think is the real secret behind my client success? Your answer may be the Nashville Kettlebell training and nutrition system, but that's not it.

Yes, it is an incredibly effective program. Unfortunately it is completely useless if someone is unwilling to begin it AND follow it to the letter. Does that make sense?

Does it make sense that the most important component of changing your body is finding the motivation to achieve your goals?

I am going to literally walk you through a powerful three-step goal achievement process that is so important to weight loss success that I now require it for any new client to be considered for joining our program.

Before I get into actual process, I need to get something off of my chest that may piss some people off. I know a lot of people think goal setting is just a silly, useless, touchy-feely thing. I want you to notice something about these people. Usually, they are miserable and haven't achieved anything in their own lives.

If YOU are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill and keep complaining about how you have "tried everything and nothing works". I can't do anything for you. I can only help people who want to improve.

Successful in every arena-fitness, business, sports, music, etc., are shamelessly goal driven. They know exactly what they want and why they want it. This involves planning for possible roadblocks they will encounter in their path to success. This is what you will learn today.

Step One- The Why: Why do you want to do this?
It’s time to get serious. In almost every initial consult I do, when I ask "why have you contacted me today" here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose weight I guess.”

Nope. That ain't gonna work. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but WHY? What is it that’s going to get them out of bed at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because honestly this just isn’t a very powerful motivator.

I believe that just about every body (including YOU) wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve your appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since we are instinctually programmed to procreate.

So, I dig and find out the real reason why the new client want to do this; I find their past or pain and then look at their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to wear for years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships.

Then there is the ever-popular big event with a built-in deadline. Wanting to get as lean as possible to rock that little black dress at the class reunion. Get off the plane in to visit family you haven’t seen in two years to blow them away with your new body, or looking AWESOME in your wedding dress on the big day, it all works! This is the stuff that gets people fired up and ready to commit to making some real changes. How do I know? Well, I just shared with you the exact “WHY’S” of some of my own real clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, the rest starts to fall into place.

Stay tuned for steps two and three.....

Nashville Kettlebell Bootcamp Roadmap and Contest

2009-01-05T13:59:00.000-08:00

This contest will be judged on WHAT you do, not how you wind up looking.

The focus will be on changing the behaviors that got you out of shape to begin with. I'll be handing out hard copy of the following Roadmap in class this week to everyone. I'll make a post about prizes later this week, I am still working out a few details . The contest winner will be the person with the highest score at on April 10th, 2009.

Nashville Kettlebell Success Road Map 101

Outlined here is a strategically designed to-do list combined with a scoring system to give you regular feedback on your progress at completing a variety of activities. This has been specifically designed for maximum impact on your fat loss and fitness efforts.

There are 101 possible weekly points. You should strive to score 101 and definitely no less than 90 each and every week if you are truly committed to reaching your goals, winning the contest and becoming a success story.

There are two different categories: Daily Activities and Weekly Activities.

You simply do the activities and then write down the point value for each activity. The closer you get to a perfect score each week, the faster you’ll reach your goals.Imagine you were planning a long cross-country drive. You would need to know three things:
1. Where are you going?
2. How do you get there?
3. Are you on the right course?

Consider this list your road map. Just as you would use a map to plan the route, you can use this information to see where you are going, how far you have come and to make sure you are still on the right road to get there. If you get off track on your long drive, you immediately consult the map and get back on the right road.

Daily Activities

1. Eat every 2 to 4 hours or 5-6 small meals throughout the day.In order to keep your metabolism burning strong you must feed the machine that is your body. One way to do this is to eat several small meals at regular intervals throughout the day.

Skipping meals or not eating enough will not keep your metabolism burning high and will compromise your fat loss efforts. Make sure you eat!Daily points: 1 point for each day you eat at least 5 small meals

Daily points: 1 point for each day you eat a protein AND a vegetable with each meal.

3. Get at least 3 training sessions every week. The simplest way to do this is just come to class and do the work! Our kettlebell workouts use full-body movements and are performed with minimal rest.

Swing and snatch interval training is the time efficient cardio of choice for successful fat loss clients. In study after study measuring fat loss, interval training has destroyed long steady state cardio, burning up to NINE times more bodyfat. Put them together and you have a very powerful method for shedding excess body fat and getting strong.

But what about the bootcamp off-weeks? The off weeks are designed in part to give you some recovery. Get in some physical activity like walking, swimming, playing a sport, a yoga class, etc. a couple time during that week. If we have an extra class, try to be there.
Daily points: 3 points for every day you come to class and complete an optimized kettlebell workout session.

4. Review your goals EVERY day. I cannot over-emphasize the importance of this. This is the fuel that keeps the entire process moving. The more often you read your goals the more often they will be in the forefront of your mind and will dictate all of your actions.

Even more powerful than that is to write and read an affirmation as if it has already happened. This will program your mind to believe it has already happened. How can you fail at something that has already happened? The best time to do this is just after you wake up and just before you go to sleep. Visualize how you will look, feel and perform as you drift of into dream land….
Daily points: 1 point for every day you review your goals

5. Log food into a food journal to check progress.
Immediate feedback is very beneficial. Seeing any errors make helps you make corrections quickly so that you can get the most out of your actions. Using a food journal gives you immediate feedback as to where you need help and where you are doing well.

I recommend http://www.fitday.com/. Once you create a free account there, you will make it public and email it to me, so that I can see what is going on and we can make any necessary changes.

You won't have to wonder if you are doing well and are on track, it will tell you in black and white.

Daily points: 2 points for every day you log your food intake in a food journal.

6. Have a multivitamin every day

Taking a multivitamin will greatly increase your chances for success. Your diet will almost never cover all the bases that your body needs for optimal health, especially if you are restricting calorie intake. Take a quality multivitamin that is whole food based and digests well within the body. This will ensure that all of your bases are covered.

The best supplements I have found are made by a company called Prograde. They are only available through fitness professionals. HERE is the link to use to check out their products.

Daily points: 1 point for every day you consume a multivitamin

Weekly Activities

1. Plan Meals for the Week. Planning is vital to your success. It gives you direction (like a roadmap) so you just follow it without thinking. Take an hour one day a week and plan your meals for the entire week (usually before going grocery shopping), and you will stay consistent much more often than if you decide to 'wing it' with your planning. The old saying is true: If you fail to plan then plan to fail.

Weekly points: 10 points for each week you plan your meals for the week

Weekly points: 10 points for every week you cook your meals ahead of time

3. Set a personal record in your workout
Each week find a place in your workout to set a personal best. It might be a heavier weight, more reps in a given time frame, etc. It doesn't matter as much as doing something this week that you couldn’t get last week.

Find one thing each week to set a personal best at and go after it. This will help you improve your performance, calorie output, and keep the program exciting and effective. Most importantly, it will give you an immediate, tangible result and feeling of accomplishment each week when you know you did something today that you could not do last week
Weekly points: 5 points for each week you make an attempt to set a personal best. 10 points when you hit it.

Weekly points: 10 points for each week you try a new healthy food

5. Talk to someone about your goals and using your support system. A support system is an important part of your plan for success. You don’t have to do this alone! By telling someone about your goals, you are verbally declaring yourself responsible for achieving that goal. Accountability can help dramatically when times get tough.

Choose wisely though! The people you tell should be those that will help you stay accountable through tough times and will be a positive influence on you when you succeed. Someone who says, 'Aw, its ok, you have been so good, just have this piece of pie. You can get back on track tomorrow', is NOT someone you can rely on.

I recommend you take advantage of our private Ning site. Everyone on the site is either in the Nashville Kettlebell Bootcamp class or invited by me to be a part of the community. Email me if you haven't joined yet.

Weekly points: 10 points for each week you log on to the Ning site and talk about your goals.

Resolve: The missing ingredient

2008-12-30T06:34:00.000-08:00

Resolution-the mental state or quality of being resolved or resolute; firmness of purpose.

What is your resolution? If you are like most people "Lose weight" or "Get in shape" are on the list. It seems that every year around the end of December, people start making resolutions and by early February those resolutions are distant memories. By June most people are farther away from where they want to be than ever. Sound familiar?

What is the problem? Why does this happen? What is missing? The desire is certainly there, but unfortunately, that is not what it takes. You can have a very strong desire for great health and a small belly but if you are eating doughnuts all day and the only exercise you get is walking to the kitchen during commercials, it ain't gonna happen.

The Missing IngredientNotice the last 3 words of the definition above: Firmness of Purpose. There is no definite purpose in the list above. "Losing weight" and "Getting in shape" are not goals-they are ideas.A firm purpose changes "I am trying to lose weight" to "I will weigh 120 lbs by April 15th by eating wholesome foods and exercising 3 times per week." Having a purpose changes "I'd like to get in shape" to "I will implement a structured exercise program that includes resistance training, endurance training and mobility training at least 3 days per week for the next three months". See the difference?

What is the single most important part of the process? The overwhelming desire to achieve a specific goal. I tell my clients that if they really want to get amazing results then they must be prepared to do whatever I ask to get them. Getting the results is not that complicated. It is the overwhelming desire that counts. The firmness of purpose.

Most people think -- "Well - one cookie won't hurt me will it?" I encourage my clients to think, "Will this help me or not? Is this a step toward my goal or not?" When fitting into that dress for your 25-year reunion becomes more important than the cookie, you are on your way. Once you understand this and really start to internalize it you become unstoppable.

So what are you going to do? Float through 2009 with the vague notion of better health and fitness while you waist gets bigger and your life expectancy shrinks? Or will you take control of your life and transform your desire into results? I challenge you to aim at a target and keep at it until you get there. One sure fire way to do that is to join us at the Nashville Kettlebell Bootcamp.

May 2009 be your best year yet!

Dave

PS-My favorite program for achieving (not just setting) goals is Dax Moy's Magic 100.

Merry Christmas!

2008-12-23T13:05:00.000-08:00

I want to wish a Merry Christmas to everyone. See you next week!

It was a tough one

2008-12-19T07:30:00.000-08:00

Often the third workout of the week in the Nashville Kettlebell Bootcamp is the most difficult and this week was no exception. This weeks Day Three consisted of three sections, one drill per section:

Turkish getup, done in ladders 1,2,3 reps per side. 10:00
Snatch or Viking Pushpress: 1:00 left, 1:00 right, 1:00 rest for 3 rounds. The pacing was medium for the first round (about 10 reps per side), fast for the second(16-18 reps per side) and slow for the third (6-8 reps per side) with rest happening ONLY in the overhead position. I called the cadence.
Swings: We did these on the :20 work/:10 rest for between 8 and 12 rounds.

This is one of those that doesn't look very tough on paper (or your computer screen) but there was a fair amount of high-quality cursing to be heard as the class plowed through. I didn't get any video of it this time around, but next time I'll film it. Rock on!

Don't eat and shop.....

2008-12-17T10:51:00.000-08:00

Did you ever wonder about the nutritional content of what are you munching on while you plow though the crowded mall?

One of my clients sent me a link to THIS ARTICLE outlining some of the most horrific things you could ever put in your mouth.

Client of the Month for December 2008: Hillary

2008-12-15T13:42:00.000-08:00

Hillary talks about her experience in the Nashville Kettlebell Bootcamp. She has been kicking MAJOR tail over the past 6 months!

"What is Kettlebell Class Like?"

2008-12-12T11:46:00.000-08:00

Here is a look inside the Nashville Kettlebell bootcamp during the week of December, 8th 2008.

Our referral contest is still in full effect and Mark is in the lead. Bring someone next week!

Guest Post: By Jayson Hunter, Registered Dietitian

2008-12-11T06:32:00.000-08:00

Rotate "Carbs" for Rapid Fat Loss

By Jayson Hunter, Registered Dietitian

Millions of people have tried both "low-carb" and "no-carb" approaches in an attempt to lose weight quickly. But few have tried a much safer and healthier approach known as Carb Rotation. It is a much more effective and realistic method of rapid fat loss.

There are two general approaches to Carb Rotating. The first approach is to follow a "no, no, no, high carb" program. This means you would eat no carbohydrates at all for the first three days and then eat a "high" amount of carbohydrates on for the fourth day. The fifth day you are back to eating "no carbs" again.

This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.

Additionally, when people deprive themselves completely of "carbs" for three days they have a tendency to:
1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation.
2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.

The much more common sense approach is to follow a "high, low, no carb" program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success.

Rotating your "carbs" in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a "high, low, no" approach because every fourth day you repeat the cycle and you aren't depriving yourself of "carbs" for three days straight. And again: potentially triggering the elevation of lipoprotein lipase.

We tend to eat too many "carbs", we eat improper "carbs" and we don't eat enough protein in our diet. But by following the guidelines laid out in a "high, low, no carb" program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss. Rotating Carbs allows you to control and manipulate your blood sugars and insulin response so you are allowing your body to burn more calories for energy instead of storing "carbs" as fat. This means you are shedding fat and increasing your metabolism. Two very good things!

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. You can take advantage of his holiday special by visiting his site Carb Rotation Diet.

Kettlebells are a part of Lance Armstrong's comeback

2008-12-09T16:37:00.000-08:00

You have probably heard that superstar cyclist Lance Armstrong is on the comeback trail. This photo came from an article in the New York Daily News where Armstrong talks bout his training. I always wondered what would happen if he started swinging kettlebells.

More and more professional athletes are tapping into the power of kettlebell training. When will you join the Nashville Kettlebell Bootcamp?

Nine AWESOME Christmas Fitness Gifts

2008-12-08T09:01:00.000-08:00

If you have been kicking ass all year with your training and nutrition, you have no doubt made a noticeable physical transformation. Maybe other people been asking you what you have been doing to make such a change. Maybe some of those people are on you Christmas list as well.

Do you know someone who wants to look and feel better? Wanna get them something cool for Christmas to help them along the way? You may even want to put some fitness-related gifts on your own Christmas wish list. These are truly "gifts that keep on giving", because you'll be using them throughout 2009.

Here is my list of fitness gifts for this Christmas:

1. A Foam Roller
These days most people spend a lot of your day sitting in front of (chained to?) a desk. When you actually do have time to workout, usually the workout itself takes up all your time and you neglect stretching. You know daily stretching is important, but who has the time?

This is where the foam roller comes in. It’s an outstanding corrective self-massage tool that dramatically increases injury prevention and improves performance. It’s ideal to use for at about five minutes post-workout to jumpstart the recovery process. Plus, a foam roller helps “knead out” muscle and connective tissues thus helps alleviate (and sometimes eliminate) nagging aches and pains in your back, knees, hips, shoulders, and elbows.

A quick Google search for "foam roller" will give you a lot of results.

2. Resistance Bands
Resistance bands are a simple, convenient, and affordable equipment option for anyone who travels or wants to add some variety to their workouts. They are also great for things like assisted pullups, adding increasing resistance to kettlebell presses, etc.

I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a genius at creating workouts with bands for fat loss and total conditioning. He has his own line of resistance bands that are virtually indestructible and I use them year round to crank it at home or on the road. To get the best bands in the business visit his site HERE.

3. A Gift Card to Whole Foods or Other Premium Grocery Stores
Rather then spend money on an restaurant gift card, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one? Everybody’s got to eat, and rather than send someone to get Cheese Fries, help them get in the habit of eating actually eat the right stuff to support their fitness goals.

4. A Gift Card to a Massage Therapist
Are you busy and super stressed out during the Christmas season? Wouldn’t you LOVE a massage? This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your like a good massage therapist! I recommend my friends at Balance Bodywork or The Works in Nashville. Tell them I sent you.

5. Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped a lot people lose a LOT of bodyfat. I get asked almost daily what is the best fat loss supplement and I have found only three supplements to be a mandatory part of the optimal fat loss program:

Protein powders provide great liquid workout nutrition and a convenient meat alternative for quick snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins).

Fish oil, or more appropriately called an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

Multi-vitamins provide key vitamins and minerals that are tough to obtain unless your diet is near picture perfect. Choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available HERE

6.A kettlebell
I can think of no other gift that will have a better return on investment than a kettlebell. It won’t break, wear out or spoil, and will be just as useful in 50 years as it is now. The very best kettlebells on the market come from Dragon Door.

7. Fitness -related book or DVD
Of course I am biased toward the Power Circuit Workout and Full Body Power DVD's. but here are a few other great ideas:

Pavel's Classic ENTER the Kettlebell

Marty Gallagher's Book The Purposeful Primitive.

My friend Mark Reifkind, RKC Master instructor has a great DVD on how to maximize performance and restore lost physical function with a foam roller.

8. A Gift Certificate to Dragon Door
If your loved one already has a kettlebell or two, or if a kettlebell is a little out of your budget for a particular person, get them a certificate to Dragon Door and let them choose their own gift.

9. A Gift Card to a Fitness Boot Camp

Boot camp workouts are a fun and exciting team environment that guarantee better results than one-on-one personal training for a fraction of the cost… it’s a total no-brainer.

What should you look for a local fitness boot camp? A couple of important things are:

Client testimonials to make sure they have a solid reputation and a bunch of raving fans of people just like you.

Any good boot camp worth its weight will offer free trials and a money-back guarantee to all newcomers. At Nashville Kettlebell Bootcamp we do. Why? Because I am so confident the program works that you’ll more than likely continue after a test-drive. This way there is no risk on your part… besides getting your butt kicked, in a good way ;)

So join a fitness boot camp with at a friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

If you live in the Nashville area, you can come work with us in the Nashville Kettlebell Bootcamp. We are the original, number ONE kettlebell class in the Music City and I guarantee we’ll change your life and have you looking better naked this New Year!

Dietary Damage Control this Christmas Season

2008-12-03T08:00:00.000-08:00

"I LOVE the junk food that is always around between Thanksgiving and Christmas. I always over do it. I don't want to have that sick feeling from eating too much or wind up needing new clothes in Januray. What "damage control" diet strategies can I employ to keep from overdoing it at the dinner table this year at Christmas time?"

First of all: The hardest part is not chucking the whole thing until the New Year, so you're already ahead of the game by thinking "damage control".

The tips outlined in this post will allow you to stay social and to be able to indulge in moderation without feeling sick or splitting your pants before the January:

1. EARN your dinner!
OK, I promised diet strategies, but I first I must recommend activity. Your body is better equipped to handle higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only make time for one, that is better than nothing. It is more important that you do it than when you do it. Don't pick up you knife and fork until you have put down your kettlebell.

Your best options? 10-20 minutes of kettlebell circuits or interval training ( like the Secret Service Snatch Test). Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

2. Do NOT Fast in Preparation for a a Big Meal or Holiday Feast
Unless you are skilled at practicing the Warrior Diet, fasting in preparation for a free meal will not only lead to overeating, but overeating foods that are extremely high in sugar and empty calories. Your body has a survival mechanism. If you are following the Warrior Diet, you are already taking advantage of this. ( Marty Gallagher does a great job of distilling the Warrior DIet into it's simplest elements in his book The Purposeful Primitive. Put it on your Christmas list!)

If you are following a frequent feeding plan like Precision Nutrition, "fasting" equals "famine" to your body. So the next time that you eat your body will want to use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. The solution is to stick to you schedule: eat every two to four hours as you normally would and prevent yourself from becoming a ravenous beast this holiday season!

3.) Do NOT Gorge Yourself
It is easy to see a huge spread of food as a "challenge" to see how much you can put away. Eat until the point of satisfaction, not discomfort. Fundamental Law of the Universe: binge eating on Junk food is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a challenge eat as much sugar as you can in as little time as possible. Step away from the cookies.....

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full before the mashed potatoes and stuffing comes.

5.) Eat Vegetables and Lean Proteins FIRST
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Load up on healthier food choices first, before the mashed potatoes and rolls and cake. Eat as much lean meat, fish, and fruits and veggies as possible at the beginning of each holiday event. This will leave less room for the unhealthy, higher calorie junk. This way you know your body is getting in some good nutrition in addition to the sugary treats.

6. Resume Your Normal Eating Habits at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Weekly caloric intake is more important than daily caloric intake.

7. Do not Eat Junk Food for Breakfast
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels spike and dive. The result: more junk food cravings and uncontrollable hunger. Break the cycle by eating some protien and veggies for breakfast.

8. Limit Empty Liquid Calories and Alcohol
One can of soda contains about 140 calories. A 2 liter has over 1,000 calories. It is easy to rack up a LOT of calories with beverages.

As for alchoholic beverages, your body cannot burn fat until the alcohol is processed. Keep it to a minumum, only at your pre-planned event.

Kettlebell Classes in Nashville

2008-12-02T18:15:00.000-08:00

I want to take an opportunity to give a shout out to Nashville's two newest RKC instructors: Dennis Breckey RKC and Matt McBryde, RKC.

Both these guys went throught Pavel's RKC instructor certification in October of this year and I am proud to have them on board both as a part of the RKC family and as associate instructors.

These guys will be covering classes for me when I travel and I am looking forward to their growth and development as instructors.

REMEMBER: The RKC is the original, the gold for kettlebell instructors. Accept no substitutes See you in class!

Holidays=BUSY days.

2008-12-02T02:52:00.001-08:00

It is easy get caught in the trap of skipping training time holiday errands, events, etc.

The problem is by not taking time to get your workouts, you risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. If you have been paying attention, you have heard me talk about it before: Losing lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burning.

This means that everyday you will be burning less and less calories which will put you at a much greater risk of packing on body fat during the holidays and being mistaken for St. Nick. Plus, losing strength will mean that the next time you start to work out your performance will suffer. Nobody wants to be sucking wind like a fat kid chasing an ice cream truck while working out.

Fear not! I will now show you some clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay on track this holiday season. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat!

1. Perform at least one intense strength training session per week. If you have been reading anything I write then you know this is the sorest dead horse in town: Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week. Even better: shoot for THREE total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week either immediately after or non strength-training days.

2. Get the Numbers. Your body is apathetic. It doesn't really care if you do 100 kettlebell swings in 10 minutes or in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workoutfind those hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 kettlebell swings. Using this method throughout the day will lead to big numbers by the end of the day that will burn a lot of calories in addition to keeping you strong.

It is important to note that this "Get the Numbers" routine is a BACK-UP option, a "PLAN B" for the ideal workouts like we do in Nashville Kettlebell Bootcamp. Short rest periods between exercises will create an optimal hormonal environment for rapid fat loss and lean muscle gain. Longer rest periods (full recovery) work well for strength, but not as much for burning fat. However, it comes down to effective (“Get the Numbers”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season!

Choose multi-joint, compound movements that hit as much of your body’s muscle groups in the shortest amount of time possible (e.g. Get-ups, swings, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Get the Numbers” workout. Adjust the repetition ranges as necessary based on your current strength levels. All you will need is your body weight and a kettlebell. Perform this plan up to three times per week, resting a day between workouts.

Alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

The Get the Numbers Workout For The Holidays

Workout A- Body weight Squats: 100 total

Push-ups: 100 total

Kettlebell Rows: 50 total per arm

Workout B- Turkish get-up: 10 per arm

Kettlebell swing: 200 total

Clean and press: 50 total per arm

3. Plan the Junk- From Halloween until New Years Day we are bombarded with an ever-increasing volume of junk food. From the little "fun size" candy bars ( I never got that...whats fun about haveing to unwrap ever single bite of candy?) to the mashed potatoes and gravy to the stockings full of chocolate Santas to the New Years Eve party buffet. It's everywhere, all the time.

Here is how to enjoy the "goodies" and still keep the jelly off your belly: Plan ahead of time the days/meal/events that you want to indulge. Example: The office party, Christmas day with your family and the New Years Eve party. On those three pre-determined occasions, let loose and shovel it down. Gorge yourself. Then get back to your regular plan.

I have written before about Dr. John Berardi's 90/10 rule: If you are compliant 90% of the time, then 10% of non-compliance has little effect.

4. Keep moving- Do not fear the cold, get outside and move around. Play with the kids, walk the dog, have some fun!

Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

6-17-08 6am

2008-06-17T06:53:00.000-07:00

Circuit :30/:30 :30 rest
Split Squat
1 arm row
pushup/plank

3 rounds

intervals
thruster
burpee swing
1:00 work, jog/walk 1:30
2rounds of each

6-15-08 5:30pm

2008-06-17T06:51:00.000-07:00

VAriation on an ROP theme

C&P with partners
4 ladders of 1,2,3,4 reps

snatches
alternating between a heavy and a medium weight
H-3/3
M-10/10
H-4/4
M-12/12
H-5/5
Harder than it looks on paper

Not just for Titans

2008-06-16T18:03:00.000-07:00

Check out this article from yesterday's Tennessean: http://www.tennessean.com/apps/pbcs.dll/article?AID=/20080615/SPORTS01/806150380/1027

The Tennessee Titans have discovered what my local clients already know...kettlebells are an outstanding strength and conditioning tool! The good news is, you DO NOT have to be a member of the Titans to get the benefits of kettlebells.

You can join us at http://www.nashvillekettlebell.com, Nashville's ORIGINAL kettlebell bootcamp workout...with guaranteed results!

The next Nashville Kettlebell Bootcamp begins on July 30th. Reserve your spot today at http://www.nashvillekettlebell.com

Thurs 3-20 6am

2008-03-20T09:19:00.001-07:00

Return of the spider monkey!!

Wed 3-19-08 5:30pm

2008-03-20T09:16:00.000-07:00

Spider Monkey!

Tuesday 3-18 6am

2008-03-20T09:14:00.000-07:00

Getup with partner 2/2
12:00

swing 1:00
run 1:30x
5 rounds

3-17-2008

2008-03-17T17:03:00.000-07:00

BACK IN THE PARK!!!!!

Getup with partner
2/2
12:00

snatch 1:00
run 1:30
x2 rounds
swing 1:00
run 1:30
x3 rounds

3-15-2008

2008-03-15T18:03:00.001-07:00

I have been slack about posting workouts on here, mostly due to the activity at our www.kettlebellmeltdown.ning.com social site.

I'll get back to posting workouts next week.
Stay strong!

Friday 2-22 6am

2008-02-25T14:32:00.001-08:00

Circuit-

Pushup/Plank Hold
Row
Lunge

:30 each side
:30 rest
3 rounds

VO2 snatches
17:00

Wed 2-20 5:30pm

2008-02-25T14:29:00.002-08:00

Circuit-

Pushup/Plank Hold
Row
Lunge

:30 each side
:30 rest
3 rounds

VO2 snatches
17:00

Tuesday 5:30am

2008-02-25T14:29:00.001-08:00

Turkish Get-ups
12:00

Swings & Burpees
stacking for time

Monday 2-18 5:30 pm

2008-02-25T14:28:00.001-08:00

Turkish Get-ups
12:00

Swings & Burpees
stacking for time

Friday 2-15 6am

2008-02-25T14:27:00.000-08:00

5:00 Snatch testing for the meltdown

Thursday 2-14 5:30pm

2008-02-25T14:26:00.002-08:00

5:00 Snatch testing for the meltdown

Thrusday 2-14 6am

2008-02-25T14:26:00.001-08:00

Working on snatch technique

Wed 2-13 5:30pm

2008-02-25T14:25:00.002-08:00

Working on snatch technique

Tuesday 2-12 6am

2008-02-25T14:25:00.001-08:00

Testing the Meltdown 300

Monday 2-11-08

2008-02-25T14:23:00.000-08:00

Testing the Meltdown 300

1-29-08 6am

2008-01-29T11:22:00.000-08:00

Circuit:

Row
Squat
pushup/plank hold

:35 per side, :35 rest between exercises
4 rounds

Swing
1:00 on
:30 off
5 rounds

1-28-08 5:30 pm

2008-01-29T11:21:00.000-08:00

Circuit:

Row
Lunge
Military Press

:45 per side, :45 rest between exercises
4 rounds

Swing
:30 on
:30 off
10 rounds

1-24-08 6 am Earn Your Breakfast

2008-01-24T07:16:00.000-08:00

Sam instructions as last night: go heavier than normal, heavy enough putting the weight down for a pause during the timed set is needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. More cursing!

Victims choice:

High pulls or Burpees
:45 work, :30 rest
4 rounds

Wed. 1-23-08 5:30pm Earn Your Supper

2008-01-24T07:11:00.002-08:00

Even by our standards, this was a tough one. The instructions were to go heavier than normal, heavy enough putting the weight down for a pause during the timed set was needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. Some high quality cursing today!

But wait, there's more!

High pulls :45 work, :30 rest
6 rounds (3 per arm)

Tuesday 1-22-08 6am

2008-01-24T07:11:00.001-08:00

Stacking
Alternating Lunge
Alternating Lunge, 1 Arm Row
Alternating Lunge, 1 Arm Row, Swing
Alternating Lunge, 1 Arm Row, Swing, Thruster
Alternating Lunge, 1 Arm Row, Swing, Thruster, Burpee

:30 work per exercise, :30 rest

2:00 break
Same exercises, reverse the sequence:
Burpee,
Burpee,Thruster,
Burpee,Thruster,Swing
Burpee,Thruster,Swing, 1 Arm Row,
Burpee,Thruster,Swing, 1 Arm Row, Alternating Lunge

rest 2:00

:20 work/:10 rest
Seated Hot potato
Seated Russian Twist
V-up
Pleasant Valley

Monday 1-21-08 5:30pm

2008-01-24T07:04:00.000-08:00

1-18-08 6am

2008-01-18T10:16:00.000-08:00

Instruction: Windmill

Circuit

See Saw press
Seated Hot potato
Lunge

swings
:30 work
:20 rest
x5 rounds

1-17-08 Thursday 5:30pm

2008-01-18T10:14:00.000-08:00

Instruction: Windmill

Circuit
Pushup
Hot potato
Lunge

swings
:45 work
:30 rest
x5 rounds

1-17-08 Thursday 6am

2008-01-17T11:44:00.001-08:00

Stacking

Swing
rest:30
Swing, pushup,
rest:30
Swing, pushup, swing,
rest:30
Swing, pushup, swing, squat,
rest:30
Swing, pushup, swing, squat, swing,
rest:30
Swing, pushup, swing, squat, swing, chase the rabbit
rest 2:00 and repeat.

Wednesday, 1-16-08 5:30 pm

2008-01-17T11:38:00.000-08:00

What do you do for cardio?

Say "cardio" one more time....I double dare you!

Stacking
:30 for all exercises

Swing
rest:30
Swing, pushup,
rest:30
Swing, pushup, swing,
rest:30
Swing, pushup, swing, squat,
rest:30
Swing, pushup, swing, squat, swing,
rest:30
Swing, pushup, swing, squat, swing, chase the rabbit
rest 2:00 and repeat.

Tuesday 1-15 -08

2008-01-15T07:36:00.000-08:00

Taught the Turkish Get-up to all the new people & everyone picked up on it very well.

TGU
10:00
alternating with partner sets of 1/1.

Swing :30
rest :30
Burpee :30
rest :30
x10 rounds

Brad informed me that he has dropped TEN lbs of weight in the past week. ROCK ON!

Monday 1-14-08 5:30 pm

2008-01-15T07:33:00.000-08:00

Circuit One:
Squat
Pushup
V-up
:30 work, :30 rest
4 rounds

Circuit Two:
Row
Lunge
plank
:30 work ,:30 rest

Swing :30
Rest:30
Burpee :30
rest :30
x10 rounds

Warmer days are on the way

2008-01-09T10:33:00.000-08:00

In a few weeks we'll be back outside like this.

1-08-08 6am

2008-01-08T16:49:00.000-08:00

Lotsa new faces!

Teaching the swing.

Circuit:
Alt Lunge
Pushup
Swing
1:00 work
:30 rest
2 rounds

Swing
Burpee:30 work
1:00 rest
2 rounds

1-07-08 5:30pm

2008-01-08T16:45:00.000-08:00

Circuit:
6:00 work, :30 break to rotate

Getup
Alternate with partner 1/1

Lunge
Alternate with partner 5/5

Pushup
Alternate with partner 10

Row
Alternate with partner 10/10

Swings 1:00 work/:30 rest
4 rounds

Excuses

2008-01-04T14:31:00.000-08:00

Friday 12-21 6am

2007-12-21T15:24:00.001-08:00

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 5:30 pm

2007-12-21T15:22:00.002-08:00

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 6am

2007-12-21T15:22:00.001-08:00

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Wed 12-19 5:30pm

2007-12-21T15:19:00.000-08:00

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Tuesday 12-18 6am

2007-12-18T07:51:00.000-08:00

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

5:00 snatch test, SSST style

Monday 12-17 5:30 pm

2007-12-18T07:49:00.000-08:00

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

Swings :30 on :15 off
6 rounds

Tuesday 12-11-07

2007-12-12T11:53:00.000-08:00

Supersets:
Pushup
Swing
1:00 each/:30 rest between
4 rounds

Hot potato/plank
:30 each, no rest 3 rounds

Monday 12-10-08

2007-12-12T11:50:00.002-08:00

Circuit:
Pushup
Jumping Lunge
Row

1:00 work, :30 rest
4 rounds

swings
:30 work
:20 rest
10 rounds

Friday 12-7-07

2007-12-12T11:50:00.001-08:00

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between,
3 rounds of each.

Swings:30/:15

7 rounds

Thursday 12-6 6am

2007-12-06T07:58:00.000-08:00

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between, 3 rounds of each.

Swings
:30/:15
7 rounds

Wed 12-5

2007-12-06T07:56:00.000-08:00

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each

:30 rest between, 3 rounds of each.

Swings :30/:15
7 rounds

Tuesday 12-4

2007-12-04T12:50:00.000-08:00

Circuit:

Pushup
Sandbag deadlift
Static lunge
One arm row
:30/:30 per side, :30 rest between exercises
4 rounds

swings
:30 on,:20 off
8 rounds