Lake Norman Kettlebell: May 2009

May 22, 2009

World Class Fitness In 100 Words

Taken from The CrossFit Journal

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.

Keep workouts short and intense.

Regularly learn and play new sports.

May 19, 2009

Nutrition Philosophy

You are what you eat.

Shop grocery store perimeter

Fruits, vegetables, whole grains, lean protein and essential fats should make up diet

Avoid simple sugars, fried foods and all saturated fats

Eat small balanced meals 5 – 6 times daily

Plan your meals. Prepare them in advance. Invest in Tupperware.

Drink a minimum of 64 ounces of water daily

Losing more than 2 lbs a week is probably not all fat

All diets fail over the long run…but lifestyle changes last

Abs are made in the kitchen

Training Philosophy

Personal Fitness Goals Should Be Clear. Working out must be a priority in your life

Workouts should involve full body, functional movements

No more bodybuilding protocol of working a rotation of individual body parts
The body works as a system and each movement should improve athleticism
Each Workout should include strength, muscle endurance and cardiovascular fitness

Workouts should include time to improve muscle flexibility and joint mobility

Always use Proper Technique

· Avoid injury

· Maximize progress

High Intensity / Short Duration Workouts (30 – 40 minutes).

Include circuits and Interval Training

My favorite training tools...

Kettlebell
Olympic Weights
Medicine Balls
Jumping Platform (plyo box)
Pull Up Bar / Rings
Dip Station
Sandbag
Jump Rope
TRX Suspension System
Weight Vest / Belt

Scott Shannon

lknkettlebell@yahoo.com

WHY USE KETTLEBELLS?

Check Out This Video From Dragon Door

http://www.youtube.com/watch?v=iyN-zhmJPik

Improves Physical Performance

Whether you are a middle age weekend warrior, play football, basketball, soccer or practice mixed martial arts, adding kettlebell movements will improve your performance.

Promotes Total Body Flexibility

When performing the ballistic movements, you will improve range of motion, movement patterns and flexibility of the hips, back and shoulders.

Improves Functional Strength

All of the core kettlebell movements; swing, clean, snatch, press, deadlift, squat, renegade row and Turkish get-up are compound movements that require the body to work as a unit. The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.

Improves Endurance

Kettlebells are frequently used in circuit training, high intensity interval training and for single sets that may exceed 10 minutes in duration.

Reduces Body Fat

It’s a proven fact that resistance training using explosive full body movements and high intensity is the most efficient fat burning protocol. In a recent issue of Health Magazine Jillian Michaels called kettlebells the "Ultimate Fat-Burner" She went on to say..."This workout is metabolic, so it burns a ton of calories." "It incorporates explosive movements. It's core based, so it will make you stronger. And it forces your body to use multiple muscle groups simultaneously, which burns more calories."

Rehabilitates and / or Prevents Injury

The acceleration/deceleration of kettlebell movements strengthens connective tissue (tendons, ligaments, cartilage) and increases shoulder mobility strength and flexibility. Many people have made huge improvements in their back strength and resiliency as a result of using kettlebells.

Convenient & Portable

All you need is a very small space about 4’ x 6’ and about 8’ high ceilings. I typically train in my garage, but when the weather is too hot or cold I can get a great workout in my bedroom. I take my kettlebells with me while on business trips and family vacations. I have trained in hotel rooms, local parks, on the beach and pretty much anywhere I can find a small patch of grass. I even keep a Kettlebell in my car so whenever I have the urge I can catch a spontaneous workout.

Time Efficient

You can get an amazing strength and cardio workout in 30 minutes. If you don’t believe me, let’s schedule 30 minutes together sometime soon.

Anyone Can Use Them

Most people think kettlebells are only for elite military forces, college and professional athletic teams and mixed martial arts fighters. Sure these people use kettlebells because their livelihood demands them to be in peak physical condition. I have taken Kettlebell classes in many major US cities and find that most of the class attendees are women. I will anticipate the next question from the ladies… no kettlebells won’t make you bulky. They will give you a very lean, tone and athletic look.

Check out this YouTube Video... http://www.youtube.com/watch?v=k-97pH9eBfw

Inexpensive

If you are interested in purchasing kettlebells, I recommend checking out Muscle Driver. Their Grey Version 2 kettlebells are high quality and the lowest price I have found anywhere. I have a link to their web site on the top of my blog.

Fun

Most people find Kettlebell training fun. You can use them for strength and power training. You can use them for long endurance or fast paced interval training. You can use one or two bells at a time. Some people throw them. Some people like to practice juggling them. Of course there are about 12 core exercises, but there are many more if you let your imagination take over.