“I’m too busy to workout”

How many times have you said or heard that?
I know I’ve said it, recently as a matter of fact. After the Kettlebell Fatloss [http://kbfatloss.ning.com/ ] challenge [3rd place by the way] I had decided to try a workout, but the one had originally picked looked great but was more time intensive than the time I had available. Several months ago I had used a workout that produced GREAT results.
I am talking measurable results workout to workout! The best part is if you workout 5 days a week the lifting portion is only 7 minutes, yes that is correct 7 minutes. I am doing it 3 times a week two 7 minute sessions each workout, and believe me after the 14 minutes of lifting; you feel a true sense of accomplishment. Oh and it is called “7 Minute Muscle”. If you order and want a copy of my 3 day a week workout contact me and I’ll email it too you.This one reminds me of “Something About Mary” but if you looking for a short but highly effective ab workout, Craig Ballantyne has the perfect 6 minute abs routine and you can get it by visiting HERE

More free stuff: Kettlebell fatloss is having a membership drive and all new members receive free gifts once the goal of 1000 members is reach and it is free to join, just tell them Tom sent you

Stiff body cure...

Creak, crack, arghhh…

Have you ever woke up and were barely able to get your body moving?
My brother and I re-roofed my garage roof yesterday. He did most of the work on the roof, where as I lugged the materials and tools up and down the ladder. Didn’t seem like much until I woke up for work today.

I figured I was going to have to do something once I got to work to get myself going or it would only get worse. The 1st thing that popped into my mind was my sandbag, I didn’t think much about it at the time and just loaded it into my truck and was off to work. As I was driving I was thinking, “why the sandbag?”.

Once I got here and did my rounds I broke out the sandbag and a rubber band I keep here at work. I warmed up which included a few sets of “hindu squats” I then did 4 rounds of supersets with the bands.

What I did was sort of a seated row without a seat. With my thighs parallel to the floor as well as my back [well pretty close], and my arms fully extended with tension on the band so I can feel the stretch, this was the starting position. I then simultaneously sat upright and rowed the bands back, and slowly went back to the starting position.

Next were flies with the bands again with tension on the stretch position.

With both exercises I held the contracted and extended parts for @ 3 seconds each, and went from contracted to stretch in a controlled manner. Like I mentioned I did 4 rounds of 8-10 reps.

Now the sandbag, which today weighs @100lbs [100.4 to be exact]
1st I did Zurcher [spelling?] squats -3 sets no idea how many reps.
Next I did 3 sets of bearhug squats just 1 set.
Then I just walked with the bag about 80 feet each time, the area I used in the boiler house is @ 40 feet long. One time each, bear hug, left shoulder, right shoulder and, just holding it by the handles.
I finished, well sort of finished, with 4 rounds of shouldering 10x each shoulder. By “sort of” I mean I will continue doing a round of sandbag shouldering with each of my hourly rounds of the plant, BTW 12 hour shift.

This all did work forthe stiffness ....today

Truth About Kettlebells

The Truth About Kettlebell Training

By Jon Le Tocq

The chances are if you've found yourself at World's Toughest Workouts, you've already entered the world of kettlebells - no well-rounded, killer training plan can be complete without them!

However, is the kettlebell revolutions destined to crumble faster than Ricky Hatton's unbeaten record when something new comes in to excite peoples' training?

Personally I love the damn things. They've nearly killed me on a few occasions and yet you still feel happy to have them around and have them in your life.

The question is, are they just flavour of the month and only suited to certain people?

When are they really right for us?

Training goals

I like kicking the crap out of myself in training. It's what I do. Yeah I want muscle and minimal body fat, but quite frankly I can't be bothered to watch every calorie that goes in and my macronutrient ratio percentages.

Kettlebells are awesome for my goals. They can be moved in such a way that it almost becomes an art form capable of destroying every muscle in your body in a matter of minutes.

I regularly perform complexes or circuits which leave me feeling like I got hit by a ton of bricks.

Try 5 rounds of 8 reps with two bells of double swings, double snatches, double jerks and renegade push-rows with some burpee-pull ups thrown in for extra pain.

However, if your sole training goal at a particular point is to optimise growth, I don't believe kettlebells are the way forward.

Sure you can alter tempo and work with escalating density parameters to ensure progressive overload for hypertrophy but I still believe the fastest and most effective way is to structure 90% of your training around the big lifts (squat, deadlifts, bench, rows).

Performing squats with bells heavy enough for significant hypertrophy is pretty much impossible.

For those more advanced, the chances are you don't have access to heavy enough bells for deadlifts.

Functional training

Let's be honest, most people who promote 'functional' training don't really know what they mean.

Bicep training through doing curls isn't functional apparently as it's not a compound movement or involve rotation.

But what about athletes who need a strong bear-hug style grip such as in the NFL or MMA?

However, I believe there are certain exercises and areas EVERYBODY should pay attention to regardless of goals. This includes shoulder mobility, stability and strength, glute strength and the posterior chain in general.

The nature of kettlebell training especially lifts such as the swing and snatch, windmill and get ups, force positive adaptations in these areas. Yes, these can be replicated with dumbbells and barbells but not with the same challenge to stabiliser muscles.

Even bodybuilders need to be doing this stuff unless they want shocking posture and bench press injuries.

What's REALLY working?

A lot of people do like I just did and promote kettlebells because they're great for the posterior chain.
This is true but only when the muscles involved are firing in the first place!

You may well want to kick ass in your training session and see if you can achieve 200 snatches in 10 minutes, but if your glutes aren't firing, all you will do is end up with an overactive lower back and eventually, a sore one!

Most peoples' glutes don't work and should be doing a lot of work like this before they go near kettlebell swings....

(This applies to lunges, squats and any other exercise which is supposedly good for the arse!)

Power training

I believe everybody of any age, fitness level and goal needs to be doing power training.

However if we just look at the top end of the spectrum at those who want athletic ability and to improve sports performance, we hit a bit of a stumbling block.

Unless you have grown up as a gymnast or spend hours each week on mobility, practicing olympic lifts can be just too time consuming to let you get any other training done.

Now don't get me wrong, I think we SHOULD be doing a lot more mobility work than we do, but sometimes the time constraint of our goal just doesn't allow lots of this work to be done. Much of it requires a skilled trainer to work with which many just can't afford or access.

Whilst it still requires practice to master, kettlebell training enables power training to be done through single arm snatches and clean and jerks much more easily. I also think single arm power work is more applicable to many sports such as boxing, tennis and volleyball than barbell work anyway.

However, once you start getting to the heavy stuff, manoeuvring kettlebells can become somewhat harder to move than a barbell, especially holding at the rack position.

For instance, cleaning an 80kg bar is easier for most than 2x40kg bells.

It's also easier to progress by adding 2.5-5kg at a time to the bar than going from 2x40kg to 2x44kg bells.

Again, the training goal matters.

If you want more speed endurance than raw power, kettlebells are probably more appropriate!

Versatility

This bits easy.

You can throw kettlebells around anywhere at anytime.

Kettlebells are just behind bodyweight training in the 'Get out the shitty gym world' stakes.

****************************************************

The key to kettlebell training is understanding why you are using them. It sounds obvious but many use them just because they've heard a lot about them.

You also need to make sure you're firing up the right muscles and using them properly or shoulder and back injuries won't be far behind - leave your fat ego at the door when learning kettlebells.

Get your arse working first. Trust me on this!

They are like sharks - mess with them when you don't understand them and they will eat you alive.

Master kettlebells as part of your arsenal and then we can talk about pulling it altogether for some of the World's Toughest Workouts!

Let me know your thoughts on kettlebell training and how you use it in your own killer plans!

NOTE "INTENSE CONDITIONING" BY JON LE TOCQ is on SALE until this Friday [July,10, 2009] 50% off!!!

Happy 4th plus...

I know I keep having excuses for why I have not done anything here, this time it was a 3 week vacation plus the other excuses J…

Well I took part in the Kettlebell Meltdown transformation
[@ http://kbfatloss.ning.com/] [it is free to join!!!] I lost +18lbs even with the vacation in the middle of the contest.
Next I will be trying to accomplish Josh Henkin’s , “The Ultimate Sandbag”, 3 Rounds of hell, I am a ways off on that so it should be fun. You can read more about it on his blog which you can reah via his website link HERE.

Today [7/3/09] is the last day of Vince Delmonte’s Meal Plan launch sale, so if you are looking for meal plans right down to shopping lists this is for you
Click Here NOW!!!!!

Today workout is from Chaos plus a few changes
A 300 workout
Box jumps 30
Sand bag shoulder 10ea Side
Kettle Jerks 5ea Side
KB swings 20 ea
Complete 3 cycles as fast as possible

Have a great weekend and Happy 4th

P.S. if anyone is having problems viewing my site, like I am please let me know how to fix it thanks

Another Pet Peeve + Some Links

Are there certain things that go on in the gym that really bug you?
In the past, for example, I wrote about things like people on their cell phones while working out, or socializing around a piece of equipment instead of actually using it.
Well I have 2 new ones!
Last week I went to the gym and decided I was going to break from my regular routine, Kettlebell Meltdown – Chaos, because I felt like doing a squat workout. I was then going to do a kettlebell circuit for a few rounds.
As I walked to the “POWER” rack I noticed there was no bar, as I turned to get one another guy came up with one. So I asked if he is using the rack to do squats and he said “NO!”. Ok I realize I’m not the only one in the gym so I figure this huge guy was going to do heavy shrugs or something…. NO!!!! He was doing curls, with (1) 10 pound plate on each side. Now he was a pretty big/cut dude, I would have respected it if he was using +45s, but no…. 10s!!!!
It is called a “Power rack” not a “I don’t feel like using the pre-loaded bars and bending down to pick them up rack”. I know “power” can be relative, but come on now!!!
So the workout I did while waiting for him to finish,[which he never did ---@ 2 minutes between sets!] was as follows:
KB snatches one side at a time
KB clean and press one side at a time
Bent Presses
Swings – switching hands each rep
Did 7 circuits, the last 2 were done while having a conversation with another guy about the heavy curler
Which brings me to my 2nd item, I know kettlebells are fairly new in gyms, but give people some extra “personal space when they are using them, don’t walk right in front of someone doing swings. For you own safety as well as the KB’r.

Keep these things in mind

What are your peeves?

HARDGAINER??? Free MP3 Click here!!!

Visit Meltdown: Kettlebell Fat Loss Training

Return of The Kettlebell

How to Master Advanced Kettlebell Drills-And Explode Your Strength!

A hard man's plan for dramatic strength gains-combining the sharpest edge of scientific research with the inherent power of the ancient kettlebell


DVD Return of the Kettlebell
Explosive Kettlebell Training for Explosive Muscle Gains
By Pavel
With Kenneth Jay, Master RKC
and Missy Beaver, RKC


Order by midnight PDT, Thursday, May 21 and save $5.00 on your investment.

Thoroughly master Pavel's Enter the Kettlebell! program and you can consider yourself a "Kettlebell Black Belt". But once you're a Kettlebell Black Belt, then what?

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Return of the Kettlebell's protocols were born from Pavel's insights while training elite power athletes. Several champions made astonishing, almost mysterious, strength and muscle gains-at least two broke new powerlifting world records-thanks to kettlebell training. Pavel decided to reverse engineer this "What the Hell" effect experienced by the champions-so all others could benefit from their success.

Return of the Kettlebell presents the final fruit of Pavel's research-combining the very best of ancient lifting wisdom with modern day scientific breakthroughs.

Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk.

But just mastering the double kettlebell methods alone will hardly take you to the Promised Land of consistent, long-lasting and massive muscle gain. And here's where Pavel delivers the key plans and training schedules, designed according to the breakthrough Russian "block system"-plus a slew of vital tips-to ensure you continue to gain and gain and gain.

Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself grow-and grow!

Order by midnight PDT, Thursday, May 21 and save $5.00 on your investment.

Doin the time warp...

Feels like déjà vue all over again….
Have you ever been so busy you completely lost track of time to the point where 2 weeks just disappeared?
Well that just happened to me, we took on new responsibilities at work and the training plus the regular things in life just consumed me.
Hopefully I’m back to my blog!!!

When I last wrote I had just gotten my sandbag and was ready to test it, well I really, really like it. I did start out light to get used to the movements’ using the sandbag which starts out by at first feeling awkward. Once you master the moves, you feel them working your whole body including your deep core! I also felt it a lot in my hands the next day. It is a GREAT piece of equipment which I highly recommend. I am incorporating it in my “Kettlebell Meltdown” workouts I like the variety it offers me. Like kettlebells it is completely portable, so, for example, if you like to run on a track you can leave the sandbag at a point on the track and set up a sort of interval training session – Sandbag exercise, sprint half the track [or part of it] then jog to the sandbag, repeat. For a sandbag exercise try doing squat thrusts and clean and presses, your sprints might just get shorter !

Some sales going on at Dragondoor regarding:

RKC LEVEL II

Pavel's September 2009 Russian Kettlebell Challenge Certification

And Also “Enter the Kettlebell” part 2 also known as “Return of the Kettlebell”


ALSO THERE IS A SANDBAG SALE GOING ON RIGHT NOW!!!

All Filled Up & Ready to Go!

WOW!

I finally added a new option to my training.

I’ve been wanting to add this for a while so I can’t wait to add it to the “Kettlebell Meltdown Program” starting tonight.

Oh yeah I filled up my sandbag and I am ready to get started with it. I will stick with the big iron portion f the workout but will start experimenting with sandbag movements… This will add some great options and different feel to exercises that I am already doing. I figure tonight I will do some shouldering, lunges, cleans, & overhead walks… this is going to be fun!!!!
I’ll let you know how it all worksout!!!

ORDER YOUR SANDBAG HERE!!!!

Critical Bench Results

Looking to improve your chest or bench by the summer? You still have time...

I just finished my “Critical Bench” program. Let me preface this by saying I have benched heavy in the past, @ 15 years ago, so there may be the argument that I may have muscle memory. I have not benched heavy since then, nor have I done any bench specialized programs in a while. My target after the 10 week program was 375 lbs which was 30lbs heavier then what I tested at prior to starting the program. Well I did it, for 5 reps, I then tried 405… I feel if I did not push 375 for the 5 reps, did 2 instead , I would have had it. {I will try again soon!!}
So I have to say “Critical Bench” works!
Now I will concentrate on “Kettlebell Meltdown” to burn fat, but I will continue throwing chest work in there, and also concentrating on improving my clean and press of the 105lb kettlebell ~~

By the way Dragondoor is now offering kettlebells at 30% off, yes that’s right 30% off!!!!

I Was Bored....

The other day, Wednesday, I was bored at work and had @ 2 hours left of my 12 hour shift. I had been planning on working out at home, doing week 3 day 1 of Kettlebell Meltdown. Instead I decided to get the workout in here at work. Working in a powerplant gave me a few interesting options and here is what I did.
Deadlift ladders [4 sets 1-5, per side] with a spool piece @100lbs [shipping weight was over 100 but there was packing included.
I do have a 40lb bell at work so I was able to do most of the circuit potion with the exception of the “farmer walk” so I used 2 large valves for that portion.
Even though I had the option of working out at home sometimes you just have to use your imagination to eliminate the excuses [no time, no gym, no equipment….etc] So don't be afraid to use your imagination!

True Strength Yang - Explosive Body Toughening - With Stephan Berwick

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MUD

Have you ever felt like you are running in deep mud??
I know I haven’t written in a while so let’s get out of the mud and catch up.
A couple great new programs came out recently, more on them later…
I have been using the program “Critical Bench” for the past few weeks. I haven’t done a dedicated chest/bench workout in YEARS!!! I had forgotten that if you bench hard you will use your whole body!! Driving with your legs as you thrust the heavy weight off your chest, you will feel it! Of course I still do fullbody workouts, so in that respect I have strayed from the “Critical Bench” plan. I dedicate Mondays to the bench program, but I get 2-3 full body workouts the rest of the week. I had started using “Turbulence Training”, but I had gotten info on a new program, “MMA Ripped Fat loss” so I was adding that to my workouts. These workouts are great for MMA fundamentals, fat loss and conditioning WARNING you will learn some MMA fundamentals this does not mean you are ready for the UFC cage!!! So I have implemented some of these workouts into my schedule
The next program was released this week “Kettlebell Meltdown” I’ve been waiting for this one for a while now so I am real excited. I will start using this in March.
Today’s workout was one I came up with myself, I like to improvise at times, reading and doing a lot of programs helps with this, so here it is:
Kettlebell clean and press [single hand] 16, 24, 32, 36, & 40 Kg bells 5x each side then 3 sets of singles with the 48kg bell – finshed this portion with a burnout push press set with [2] 32 kg bells
3 sets pull-ups/ swings
Finished with hindu squats to failure

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WONDERING ABOUT MY GOALS???

Back to goals….
I am going to list a few of mine shortly. Of course you should have goals in all the areas of your life. As Tony Robbins puts it think of each area as a spoke in a wheel, you want to keep them of equal size, so the wheel does not wobble
Besides telling someone your goals to give you accountability, another way reach your goal is a journal or notebook. On the 1st page of the journal you can write down your goals, then every night you can write everything you did that day, no matter how trivial in the beginning. Then put a plus or minus next to it depending if it helped you to reach any of your goals. Doing this will help in a few was, it will keep your focus and let you know how you can better manage your time throughout the day to help achieve your goals by eliminating the negatives that can be removed. For example preparing and eating lunch each may be that can not be removed, but watching the same episode of Sport Center 3 times the same day can be, now you just found time to workout.
Here are some of my Health/Fitness goals:
Increase overall strength by a minimum 10% , and conditioning
- I will use Squats, Trap Bar Deadlift, Bench, & KB C&P, create an increase in each, so that overall it is 10% or better.
I have started using “Critical Bench” for my bench I will follow exactly on Monday’s using the bench routine, but will modify it the rest of the week – Legs the following day, with squats. Rest. Deadlift/Backs/Shoulders [DBS] will be the next workout.
- Also, not sure if it fits into this category exactly but will do KP presses for 10 minutes, no rest, with 32kg kettlebells
This will be worked on as well as the KB C&P on the DBS day
- 100 swings with the 48kg bell, then will go for less time
I will finish each workout with swings, the days I workout in my garage I will swing the 105lb bell – on Saturdays I will do 100 swings with it recording my time, of course this will not be done in one set.
I did not post any body transformation goals I figured doing the above will achieve that.
I will post other items I will be doing to meet my goals and more tips soon…

BREAKING NEWS -- NEW TT CONTEST!!!

At the last minute Craig Ballantyne decided to do another Twitter
Transformation Contest inside of the regular Turbulence Training
Transformation Contest.

Here's what you need to know...

1) You can do both the regular TT Transformation Contest and the
TT Twitter Transformation Contest at the same time.

2) The Twitter Contest starts today and lasts 60 days. The deadline
to submit your "Before and After Photo" and Essay is March 20th,
2009 (60 days from tomorrow).

3) There are cash prizes and Membership give-aways for this contest.

I hope this gives you the incentive you need to start transforming
your body - and your life - today!

For all of the details about this contest and how you can win big
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OOOOPS...LAST MINUTE!!!!! Sorry

Sorry I wanted to get the contest info out as fast as I get them but...????

01/12/09

Mark it down.

Make a plaque, put it on your wall.

Get it tattooed on your arm.

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You have everything in life. Great spouse, wonderful kids, job you
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Can't keep up with the kids.

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Pants ain't fitting. Bathing suit unworn for 3 seasons now. Sick
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This is your chance to change it all.

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BRIAN TRACY ON GOALS

A Single Step
By: Brian Tracy

The hardest part of achieving any goal is usually starting in the first place.

You have amazing possibilities and potentials just waiting inside you, but most of them can die stillborn waiting for you to take action. The Nike commercial contains one of the best pieces of advice in the world: "Just Do It!"

"A journey of a thousand leagues begins with a single step," wrote Confucius.

Do you want to be happy? Do you want to be thin? Do you want to work at something you really enjoy? Do you want to make money?

Whatever it is, write it down. Take a few minutes for "Gap Analysis." Look at where you want to be and then look at where you are.

Examine the gap that exists between the two and think about how you could close, it like building a bridge or staircase across an open space.

What would be your first step? What would be your second step, and so on? Most of all, what action would you take right now if you were guaranteed of success?

What would you do if you had no fear of failure? What would be your first step on the staircase toward your goal?

All great accomplishments begin with a leap of faith into the unknown. They begin when you take action toward your hopes and dreams before you have any assurance of success.

Most people are paralyzed by the uncertainty that surrounds any new venture. They hesitate. They stop. They turn back.

But not you. You know that "nothing ventured, nothing gained." You know that you have to stick your head up if you want to get above the crowd.

You know you have to go out on a limb if you want to get the fruit, because that's where it is.

Go for it! Take that first step and everything else will follow.

Do anything you want just by setting a goal -- Achieve your dreams! Learn how with "Goals!" by Brian Tracy.

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Visit this site to grab the Ultimate Turbulence Training Fat Loss Solution and all of your fast action bonuses:

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RESOLUTIONS ANYONE?

Are you going to lose weight, gain muscle, lift this, make that, become a ___ ..,again this year? Yes it is that time of year again for you to make your “New Year’s Resolution”. Did you make any last year? How many? How many did you keep? How many did you honestly try and accomplish?
I personally had a list of 10. Three of them [business goals] were inter-related and also partially relied on help of my “mentor”, I did not reach them with out giving a load of excuses. On a good note, as the saying goes when one door closes another opens, so I will set new ones this year, with at least one new business! Out of the other 7, 4 were made, 1 still is in progress, 1 was changed, and I completely forgot the last one, until now.
In the past I have spoke about “S.M.A.R.T.” Goals so I’ll just tell you what they are:
Specific, Measurable, Attainable, Realistic, & Timely

This year I will give a sort of road map on how you can create your goals and plan on completing them.

1st. What is the goal you are looking t accomplish the end result? Be Specific.
-For example I would like to clean and press my 105lb kettlebell 10x with each arm. Now as that is written it is ok. To make it better I will say by July 1st, 2009

2nd. Why do you want to accomplish this goal, for what purpose?
-Now why would I want to C&P a 105lb kettlebell 10x? The 1st thing that comes to mind is because I can not do it now. The 2nd reason is the process of getting from where I am, [I can do it @3x ea side], to the final goal point will result in better conditioning, and sense of well being.
3rd How are you going to do this what methods will you use to reach your milestone?
- With this example of a goal it is quite straight forward, keep a journal of my workouts to keep track of progress and include C&P at least once a week

Those 3 steps a pretty straight forward, right? Now you can easily keep track of your goals in a journal or if you use the above method you can use Microsoft project or some kind of project software.
Another important thing to do is share your goals, with someone, this will help with accountability and not allow you to forget about them.
I also just read that people are more apt to complete fitness goals if there is money or a prize involved, so I will post transformation contest information for you as I get them
You can try programs like one of my favorites Dax Moy’s “Magic 100”
I will post my goals as I come up with them
HAPPY NEW YEARS EVERYONE!!!

GOT MAN BOOBS???

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so... did you see them?

...The dreaded...."Manboobs"?

Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny. From this point on, I'll refer to it as "MB" if that's okay by you.

MB is not an age thing.

It can occur at almost any time in life. However, for those of us over 35, it is more common. This is just one of the many symptoms of "andropause", or "male menopause."

When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.

When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.MB is associated with lack of drive (you know what I'm talking about guys) and excess bellyfat due to the estrogen.

Even more serious: Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all. Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does.

--->NO MORE MANBOOBS !!!!!

ARGHH!!!!!!!!!!!

Have you ever expected to be able to do a specific workout, then you get to the gym and there are people using the equipment you needed to use for your workout. How dare they use your equipment!!! This happened to me the other day, the gym was not packed but it seemed everyone was using or doing what I had wanted to do. At first I was frustrated, pissed, to say the least. Then I thought about one of my previous posts in which I wrote about there not being a bad workout. So I went back in the locker room, sat on a bench and just envisioned all the different workouts I have in my head and created another for the day. It wound up being a great workout!

UPSET – some prevention
What causes “upsets” in our life?
There are basically 3 things that cause upsets, so if you can limit these 3 items you can help reduce the stress in your life.
1. Miscommunication – be clear and specific when you talk to someone eliminate vagueness
Ex. If you intend to meet someone don’t say @4pm, be specific say at 4pm, because @ 4pm could mean 4:45 to some people.
2. Too high expectations – be realistic
Ex. If you are 50lbs over weight do not expect to lose it in 4 months, you did not gain it that quick
3. Unforseen events, some times this is the hardest to limit
Ex. You plan to be some where at noon, you leave in plenty of time, but there is a major accident and the road is blocked you are on…


Reducing the Stress
So how can we reduce or manage [RELAX] the stress that does occur? This is a great topic for one of those round table, white board, discussions where there are no wrong answers, you just throw answers out there. So here are a few that came up in one I was at. These may have something in common see if you see it.
1. Screaming – this does create a sense of relaxation when you are done.
2. Attack the problem causing the stress – this can cause more stress while doing it but when you are finished the root cause is gone.
3. Workout – maybe not so relaxing when you are doing it but when you are done, you may feel very relaxed
4. Sex – almost like #3 above, but it should be a lot more enjoyable while doing it
5. Meditation – this is a great one but can also be very frustrating when you are 1st learning how to do it. Take some classes. Also Bill Harris at Centerpoint has developed a sort of Meditation for dummies [which I use] and the have a FREE CD showing what it is all about – Get Your Free Centerpoint Meditation CD here!

WHAT HAVE WE DONE WRONG???

What have we done wrong?
There’s been a bit of a restoration going on at Punch Kettlebell Gym over the past couple of weeks. Long hours are being spent fixing, polishing and building, all in an effort to bring old back to new and I’m proud to say with some blood, sweat and tears our members are getting the job done. I know it seems harsh to put our members to work this way but trust me they’re better off for it and none of them seem to mind. This restoration that I’m speaking of is not necessarily being done to the gym rather it’s being done at the gym, see, we’ve decided to restore fitness itself. I think we can all agree that gone are the days of isolation movements, that’s something we tore apart about 5 or 6 years ago, lets face it, unless you find yourself in a profession where it’s necessary to push a 225 pound object off your chest on a daily basis what good is the bench press anyway. Do three sets of leg extensions really make you fit?...leg curls? Where did we go wrong? Arthur Saxon, in 1910, was photographed lifting 334lbs over his head…one handed, Arthur Saxon weighed 204lbs. Somewhere along the way, from that moment in 1910, to the present there has been a great disconnect as to what physical fitness really is. What has become of weight lifting and why is it now called body building? If you walk into a gym, sit on a bench and bang out 3 sets of chest presses followed by 3 sets of incline presses topped off with a few sets of flies trust me you’re not weight lifting – you’re body building. And listen carefully, if you walk out of the gym thinking you’ve just gotten a workout because your hairline is slightly damp with perspiration you’re most certainly in denial, and this is the part that I need you to pay attention to…YOU…ARE NOT…FIT....READ THE REST OF THE STORY AND CHECK OUT THE 12 DAYS OF CHRISTMAS 1 DAY DEALS!!!!

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IN CASE YOU WERE WONDERING..7MM ADVANCED RESULTS

I hope everyone had a great Thanksgiving and a powerful day after workout!
I just finished @2 months of the advanced 7 Minute Muscle Workout. The results are amazing. Doing the advanced you realize that not only is strength important to this workout but so is conditioning. Besides the fact that I gained visible muscle, I will give one example of the gains I made. Now I was working out 3 days a week doing 2 body parts a day except Wednesday, which was legs [thighs and hams---sounds like Thanksgiving dinner], and doing cardio after wards and was done in LESS then 35 minutes each day!! Fridays I did shoulders, in the 5 minute section of the shoulder workout I started out doing single arm kettlebell presses with #70 bells for 22 reps each arm in the time frame. Yesterday was my last workout and, I did 23 reps each arm with #88 bells! That’s roughly about a 30% increase in weight lifted in the 5 minute frame!!!! This 30% number just shows a strength gain, but it also is an endurance gain!! I am positive I could have done the same amount of reps prior to this but NOT in 5 minutes. Will this work for you? I believe it will. Will your results be the same? Well that I do not know, but you will make progress if you follow the workout. Just a note I am 45, and do not strictly eat healthy 100% of the time. Give the 7 Minute Workout a try….

HAPPY THANKSGIVING

I have been having a hard time writing lately. I have many items in my head just haven’t put the “pen to the paper” so to speak.
So are you ready to over indulge? I am J ! Hey it is not something you do all the time so do not dwell to much on it. If you are following a good diet like “EatStopEat” you have no worries. Better yet think of the GREAT workout you WILL have on Friday, with all that potential energy in your system, once you can get off you ass that is…hahaha [this does not include “Black Friday shopping].
Here is a compound exercise you can try Friday, actually it can be several.
Version 1: Take a kettlebell, or dumbbell, snatch it overhead fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 2: Take a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 3: Do a Burpee, [squat thrust] come up, grab a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
One of the above should help burn some of the calories you put in for energy!

Warrior Diet / Defense Nutrition is having a “Black Friday” sale 11/28/08 check it out

Dragon door has 2 new training DVDs

Busy Beyond Belief? Then Gulp Down This "Exercise Power-Snack"—for a Fast, Fun and Above All SATISFYING Workout Experience!

Quick Results Kettlebell Workout Franz and Yoana Snideman, RKC Team Leaders DVD 39 Minutes Item #DV060 $29.95

AND

Get Rid of Your Fat Forever—In as Little as 12 Minutes a Day!
"As she lay on the ground drenched in sweat she looked from me to her kettlebell and stared at it in wonder! Like Ponce De Leon and the fountain of youth finally united!" —Brian Clark Greeley, Iraq (see full story below.)

The Ultimate Body Sculpt and Conditioning with Kettlebells Lauren Brooks, RKC II DVD 80 Minutes Item #DV058 $39.99

Both offering a discount if you order by 12/5/08

HAPPY THANKSGIVING -THANKS FOR READING

CIRCUIT TRAINING VIDEO

Here is an excellent circuit training video to help lose belly fat from "WORKOUT MUSE"

WORKOUT MUSE

NEED A KICK?

I am always trying different supplements trying to find a magic bullet so to speak. Protein powders, fat burners, pro-hormones, you name it, I probably tried it. Do you need supplements? Yes, No, Maybe….that can be a subject for a book never mind an article in a blog. Today I am going to talk about pre-workout NOx boosting energy drinks. What is NOx? I’ll tell you this in my regular job, working in a power plant, nitrogen oxide is bad. In the gym it is good, it opens blood vessels allowing more blood to the muscles being worked, reducing fatigue, delivering nutrients, helping with recovery. A lot of supplement companies have found and use different combinations of amino acids and other nutrients to provide this NOx boost and energy increase. I have tried several, I will not name the negative ones just the one I found to work best. {there is one that gets more press but my results with it were inconsistent} The on I use and recommend is “Gaspari Super Pump 250”, this is what worked best for me, you will need to try for yourself, I believe you’ll agree.

Also here is what I am working on for my Dec. workout, I’ll write more about that later. Let me know what you think:

Workout A:

Double Squat x5

Double Snatch x5

Complete as many rounds as possible in 12:00

Rest 3:00

Renegade Row x5/5

Swing x 12

Complete as many rounds as possible in 12:00

Workout B:

See Saw Press x5 per side

Pullup x5

Rest 3:00

Complete as many rounds as possible in 12:00

Double Squat x5

Swing x10

Complete as many rounds as possible in 12:00

Workout C

Renegade Row x5/5

Snatch x 6 reps per side

Complete as many rounds as possible in 12:00

Rest 3:00

Pullup x5

Goblet squat x 5

Workout D:

Swing, Flip and Squat x5 per arm

Row x5 per arm

Complete as many rounds as possible in 12:00

Rest 3:00

Burpee & Deadlift combo x5

V-up x5

Complete as many rounds as possible in 12:00

Why is Craig Ballantyne Giving YOU free DVD's?

Wow, what a shock I received in my email today!

Not only is Craig Ballantyne dishing out one of his most
embarrassing stories, but he's also giving you free DVD's and a
1-Year Platinum TT Membership.

It turns out that just about 15 years ago, Craig was heading down
the wrong path...eating and drinking too much and not working out.

But one day just after Christmas in 1994, Craig stumbled upon a
bodyweight workout that changed his life.

I want you to read the rest of Craig's embarrassing story here:

TT Bodyweight Fat Burning Solution

To mark the anniversary of the turning point in his life, Craig is
launching the Turbulence Training Bodyweight Fat Burning Solution,
full of all of his best bodyweight workouts...

PLUS, his NEWEST workout - the TT Hotel Room Workouts that even
include FOLLOW-ALONG workouts for the beginner and intermediate.

It's like having Craig Ballantyne as your personal trainer in the
comfort of your own home!

You'll get instant access to these NEW workouts, but MORE
importantly, he's also going to ship you FREE DVD's of the Hotel
Room Workouts and his most popular bodyweight workouts.

In fact, he's holding a PRE-launch sale for the first 50 copies and
cutting the price by 50 bucks.

This new Turbulence Training Bodyweight Fat Burning Solution package
includes...

1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program

2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel
Room Workouts (featuring the first ever "follow-along" beginner and
intermediate TT workouts)

3) A DVD and hardcopy manual of the TT Bodyweight 500

4) A DVD and hardcopy manual of the TT Bodyweight 1000

5) Free shipping on all of the above

6) And a Free 1-Year Platinum Turbulence Training Membership

The value of the entire Turbulence Training Bodyweight Fat Burning
Solution is over $1662.89, but the first 50 copies are available in
this Pre-Launch Sale for only $247.

(NOTE: These copies are going so fast since the website went "live"
yesterday that there are only 21 copies remaining at the PRE-release
price!.)

Grab yours here:

TT Bodyweight Fat Burning Solution

(But the low price and free shipping won't be around for long.)

Turn your life around today,



PS - Don't forget, you'll receive...

1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program

2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel
Room Workouts (featuring the first ever "follow-along" beginner and
intermediate TT workouts)

3) A DVD and hardcopy manual of the TT Bodyweight 500

4) A DVD and hardcopy manual of the TT Bodyweight 1000

5) Free shipping on all of the above

6) And a Free 1-Year Platinum Turbulence Training Membership

This package is worth over $1662.89, but it's yours for only $247...

BUT only 21 copies remain at the PRE-release price of $247!

FATLOSS SECRETS FOR FLAT 6 PACK ABS

The Top Fat Loss Secrets for Flat Six-Pack Absan interview by Geovanni Derice with Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you're going to like it...I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike Geary to 4everToned's Fitness Journal. For those who do not know you, please tell us a few things about yourself.
MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.
I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.
I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...if you had to pick 3 things that work time and time again to get flat abs, what would they be?
MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.
There's so much confusion these days about what a healthy diet that promotes fat loss really is...after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.
The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.
For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.
I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?
MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is...are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.
Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.
Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?
MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing...and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?
MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.
For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.
The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.
Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I've developed for ridding yourself of that extra ab fat for good!

FATLOSS SECRET -- IS THERE ONE???