About Me

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Huntersville, NC, United States
I have been a fitness enthusiast and athletic competitor my entire life. Studying and practicing ways to improve athletic performance has been a life-long passion for me. I have trained with kettlebells for over 3 years and have completed multiple CrossFit kettlebell certifications. In addition to kettlebells, I use olympic weights, sleds, sandbags, TRX suspension, medicine balls, plyo boxes, pull up bars, rings, dip stations and various other tools to optimize training effectiveness. I am well qualified to share my knowledge and experience to help other people achieve their fitness and athletic performance goals.

September 28, 2009

Training While Traveling



I really get annoyed at people who claim they can't workout when they travel. Claiming you don't have time or equipment to use is a lame excuse. If achieving your fitness goals is important to you, you will figure out how to train on the road. The photo above was my workout facility for 5 days while on vacation in Hilton Head Island, SC. All I needed was a 24kg bell, pair of rings and a small grassy spot. I set the alarm for 6:30 every morning and had some awesome workouts. I travel consistently as part of my Real job. I rarely miss a workout. Some tips ...

You can check a Kettlebell through as baggage on an airplane. I picked up a sturdy rolling sample case at Salvation Army for $3 that holds a KB, rings and jump rope. I usually carry my 16kg bell so I can stay under 50lbs and not have to pay extra to check a heavy bag. It's possible to carry a KB on the plane, but the decision is at the discretion of the airport security personnel. I haven't tried this because I don't want the inconvenience of being rejected.

Obviously, if you have a Kettlebell you are set. What if you don't want to check a bag? Here are some ideas...

Buy a TRX Suspension System. It weighs less than 3 lbs and can be adapted to your hotel door. You can also go to a park and hang it off playground equipment, goal posts or a sturdy tree. If you don't know what a TRX suspension System is and you travel frequently, check it out. It's a great tool. I have a link to their web site on the top right side of this blog.

Get a pair of Rings. These also weigh less than 3 lbs and can be adapted to just about any sturdy horizontal surface. They are unbeatable for pull ups and dips. I bought mine from Muscle Driver for $55. Again, check out the link to Muscle Driver on my blog. MD is a great resource for anything fitness related. They also have the best prices on Kettlebells.

Get a Sandbag.  Sandbag training has really gotten my attention.  This training is really fun and effective.  An empty sandbag and the filler bags weigh less than one pound.  When you get to your destination simply stop by a local hardware store and purchase a couple 40# bags of sand.  Sandbags can be purchased from Muscle Driver

Okay, it's possible that you don't have a Kettlebell, Rings, TRX Suspension System or a Sandbag. Don't panic, there's still tons of things you can do to improve your conditioning while on the road.

Push Ups

Body Weight Squats

Pistols

Pull Ups on playground equipment or tree limbs

Run up and down the stairs at your hotel

Walking or Reverse Lunges

Planks

Burpees

Sprints

Hill Sprints

Run

Sit Ups

Leg Raises

Wall hand stands and presses

Jump up on stuff

Put your rental car in neutral and push it up a hill (I recommend you have someone steering & braking)

Remember, your muscles are a lot dumber than we give them credit for. They really don't know if you are sitting on a chrome piece of equipment at Bally's or picking up some big rock you found in the woods. Get creative and be committed to your fitness goals.

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KISS Workout

3 Rounds for Time

10 TGU’s (16kg, 20kg, 24kg)

10 Pull Ups

20 Double Clean & Press (16kg)

MetCon (30 seconds rest between sets)

200 Swings (8 sets of 25, 20kg)



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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.