NYE EVE

Your new years Resolution

 What will it be,,,?





Could it be to move better, feel better, make a significant change in your life?


It could be with a simple tool.

 The Russian Kettlebell has forever altered the landscape of American fitness, with the breakthrough system for achieving astonishingly rapid yet consistent gains in muscle strength, explosive power, energy and functional performance with a single, simple tool. The kettlebell is now becoming the favored fitness training for busy men, women, elite athletes and those simply wishing to attain their highest possible level of physical excellence.A Certified Kettlebell Instructor gives you the perfect mix of follow-along kettlebell workouts to rapidly burn off unwanted pounds! Register now !

Thanksgiving

I am thankful for.....

A new way of training, that doesn't take a lot of time and produces the results I desire.
An addiction to something that is positive to my health and well being.
A new passion in my life, that I NEVER get bored with or stop talking about.,, thanks for putting up with me friends and family and students! :)
An energy and youthful feel that Russian Kettlebell brings each day to make my life a happy one.
The hard work I have put into something that brings me great rewards.
The pain, soreness, bruises and the battle scares, THANKS JC for undoing some of that !

I am thankful for an opportunity to use my teaching skills to affect peoples lives/health for the better.......or for days after the training :) Ouch
I was so thankful to have both my children home for dinner this year.

New class offered,, limited , sign now !

http://www.ci.maple-grove.mn.us/filestorage/323/327/MGRecBrochure.pdf

kettlebell Fitness *new*
The Russian Kettlebell has forever altered the landscape of American
fitness, with the breakthrough system for achieving astonishingly
rapid yet consistent gains in muscle strength, explosive power, energy
and functional performance with a single, simple tool. The kettlebell
is now becoming the favored fitness training for busy men, women,
elite athletes and those simply wishing to attain their highest possible
level of physical excellence. Certified Kettlebell Instructor Roxanne
Altmeyer RKC, gives you the perfect mix of follow-along kettlebell
workouts to rapidly burn off unwanted pounds! Wear loose fitting
clothes, bring water and your own bells if you have them! If pre-existing
health conditions or injuries exist, please check with your doctor
before starting this class. don’t forget the sweat towel!
who: Adults of all ages
where: Maple Grove Junior High School, Cafeteria
instructor: Roxanne Altmeyer
Fee: $50.00 • 9 sessions
register: Follow the registration procedures on page 4.
when: Saturdays, January 9 – March 20, 2010
(Exclude January 23 & February 20)
Session 1 9:00 a.m. - 10:00 a.m. (code 39172)
Session 2 10:15 a.m. - 11:15 a.m. (code 39173)

Happy VO2 MAX !

You just completed you first VO2 MAX in Spring Lake Park and Columbia Heights. Just 6 weeks ago, you were asking me how much do those kettleBALLS weigh? LOL ........I reluctantly told you. As you found out, its all in the legs, hips and technique. You have come a long way from day one. There is still a lot of work to come to strive for perfection of movement.
Some of you have reported changes in their shape, strength and movement. THAT is what Russian kettlebell does.
We may not be athletes, sports fanatics, or gym rats. We are people looking to improve our daily lives and for practical living.
It may be to do all the yard work without a break, stand taller for a more youthful posture, or get rid of the toxins in our bodies and resist the H1N1. You were there, showing up, being brave and powering thru the uncomfortable feelings at times. Bravo.

See you next session :)

Happy Halloween !

This is last two training session before signing up for the new one. Don't be left out, and loose all your gains so far.
The last couple of winters have not mattered so much for me. Always training and sweating kept the cold and flu away, it also kept me in good spirits when so many were singing the blues.
I remember standing outside one day during a break in the snow. Barefoot and sleeveless. I didn't care that it was snowing, all I knew was that this training was benefiting me in more ways then one.
Watch the candy intake over the holiday, it's the sugar that ages us. Stay safe and healthy! See you next session.

LOOK WHATS FOR DINNER

Look what I had for dinner after kettlebell training. Its jicama rice with nori rolls and Wasabi sauce.
I like I said before, raw allows your energies to go toward other things in your life besides digestion of food. It allows me to recover quicker as well.
I don't have any indigestion issues when I am RAW, So I can train right after eating with no problems.
Eric Rivkin is a Raw foods expert, he will consult with anyone who attends our groups.
I hired him to come over to my home and prepare raw. I also attended several of his demos to learn new recipes.
He has his own recipe book available for $ 20 , its easy to follow. We can mimic anything in the raw food world !

The RECAP.
We have learned how to SWING,TGU'S,CLEAN, MILITARY PRESS,SEE SAW PRESS,SWING SWITCH, BEAR CRAWL, FARMERS WALK, FLOOR DRILLS,SQWAT, SQWAT PRESS, LUNGE, WALK THE KB,SNATCH,FIGURE 8, SLING SHOT,PLANK,PUSH UP, ONE ARM ROW, SUMO LIFT,HALO,ONE HANDED SWING, SIDE TO SIDE, GOBLET SQWAT,POST,WINDMILLS, HIGH PULLS AND RUSSIAN LADDER......
We will be putting all and more , (not at the same time)...into place. The drills will start soon. Let the real pain begin!

Kettlebells for the Cure

Kettlebells for the Cure.
http://store.kettlebellinc.com


I have purchased a pink bell before. I was always teased about the color in class. I always knew it was mine though. I love the color PINK!
These bells are regulation weights. I would prefer and you would be doing yourself a favor to get used to the weight.
Buy pairs, you should have 18 lb. or 26 lb.. If your going to challenge yourself at class, then grab a set of 26 lb., or 12 kilo.
I might be going to Dragondoor in OCT. If there is a volunteer to come with me to pick up bells, I will go get them.
They make a great Christmas gift, so think ahead. It might be the best gift you give yourself this year!
Strength, endurance, functional movement, and don't forget that BELL BUTT!
Power to you!

Welcome SLP Comrades!

Welcome Spring Lake Park Comrades!

Make sure you do a few TUG'S at home to practice this week. We will be working those legs next week.

We will hopefully get carpeted room soon, that will be easy on the knees, but don't think the training will let up. After all we can rest at home. :)

Again. I am here to answer questions as best to my knowledge. You can also refer to the DRAGONDOOR.COM website and post your questions there.

Cut your sock tops up, the sweat is going to pour off, the hands will slip without them.

Power to you all!

Welcome Fridley Community Education

Welcome Fridley Community Education

A fantastic bunch of comrades! Last class was pretty tough! Bear crawls are a challenging movement. I am sure you will all be growling tomorrow. Notice how the soreness will move around the body as we pin point different parts to train.
Again. I am here to answer questions as best to my knowledge. You can also refer to the DRAGONDOOR.COM website and post your questions there.
Dig down deep, this is a tough class. Perfection and safety in movement is key.
Power to you.

WELCOME C H KETTLEBELL CLASS

Welcome Columbia Heights community education Russian Kettlebellers!

You all will make great Greviks. Hard work and discipline will get you everything. If its fat loss, functional movement, spiritual grounding, an endorphin rush, or strength..
All this hard work will make your life and practical living sweet.
You are the gym, you are the machine. You are the movement. We will strive for perfection of movement not the numbers.
We have our new room in the family center.. we wont be sliding in our own sweat! Carpet and air are welcomed.
Many thanx to the Columbia Heights Community Education staff for making this happen and being so flexible.
POWER TO YOU !

My RKC was an excellent one, from a female perspective.

I had attended several victims' days prior, which put me at ease with the high energy level that existed at the certification. Acclimated to all weather types due to my Hypo thyroid issue, I decided to take my CERT in April in cooler weather.
They tried to install fear into the victims. I am pretty fearless unless its God, of course. My last time I attended, Pavel came up to me and said he was impressed with my double military press. It made my day and I was even more confident to certify.

I trained for 1 yr. before I considered certifying.

The first day, I just made sure I was on time, especially coming back from breaks. There were going to be extra swings from the Candidates that didn't get this, and there was,,,,,,run don't walk! Pay attention!
Yes, sir! Always seemed to be the right thing to say after a correction by an instructor.My hands held up, I used corn huskers every night, no tears!

I didn't eat much during lunch, fruits and veggies, kept my energy level high. It might explain the 9 LB weight loss in the 3 days. I added "Emergen C" to my water to add electrolytes lost due to training and due to my condition. I also fasted the night before and it saved me 3 snatches.

For the snatch test, I was 3rd person in. I waited till the bell was nice and chalked up. I went at it as I was sick and I didn't know if I would peter out. A "that's it" in my hearing range from Pavel was assuring. When my number was achieved, I couldn't believe my ears. I did my 79 in just over 3 mins.This is only the first of many tests.

I got a terrible sunburn due to my medications, it was rather embarrassing when Pavel noticed it....cover up and buy a good hat... you will need it.

My birthday occurred on the second day. I didn't dare mention it or I might have been blessed with an extra work out. I slithered home, jumped in a bath and collapsed in bed. Happy b day! My son had his birthday at USAF bootcamp and he had to do push ups to get his card. Its a military requirement.

My trainer believes in VO2 Max training. I peaked out 3 weeks prior.That's the way to train for this. Your bad habits will be ironed out at the CERT for sure, and many new great movements achieved.

I got my first cold, in 6 yrs, due to worry and lack of sleep before my CERT date. I was slightly sore from the goblet squat exercise we did, but not really.

Be prepared to pay attention, there is no wasted time here. I learned a wealth of info from all of the instructors and assistants. Get used to being on your stomach. Its a great stretch. Not great on my broken neck, but it didn't kill me. I will use it in my classes.

I seemed to be slightly nervous during the teaching of the student, I heard that they would fail right then if you didn't have your person in bare feet or proper footwear.

The grad workout was different. We did it inside due to the rain. I was bottomed out with my sugar levels, so I started to gag mid way, I covered my mouth so I wouldn't puke on Doug Nepodal, as he walked in front of me several times. I started breathing thru my nose and said a quick prayer and this seemed to get me thru it.

At the end of it all, I still had no clue if I passed. I was on edge till he called my name. Being a local girl, I felt very supported by my classmates showing up to support me. That was wonderful.

Looking back, its kinda like childbirth, all that pain and struggle, I didn't scream once. Put your mind to it, overly prepare. Its a wonderful feeling when you finish!

Aren't they cute !

On this day, I trained the USAF recruits. They were eager to learn, well,,,,, they had no choice but to endure the pain. All and all they were very amazing students. I hope that the introduction will trigger a possible kettlebeller in the near future. Had they taken it up earlier, boot camp would have been a breeze.
They all were young and athletic. Its amazing what youth can do for a person. I happen to feel younger then I did in my 30 's. Kettlebell does that. It helps you through out your every day life. I have more energy on less sleep, less stress in a stress filled economy. I don't even think about it,, funny.
I am not a spring chicken, I do kettlebell,, its like weightlifting x 10.

Korea or Bust

Korea or BUST

Last night I checked the RKC instructors forum. I had a feeling that it would be posted. Sure enough they are looking for assistants for the CERT in Nov. Awesome!
I am a hopeful that I will be picked to be one of the lucky ones to go to Korea. My son is serving there and I haven't seen or spoke to him in 9 months. Its been difficult, he's turning 19 and my son has been in the USAF for 1 yr already!
I am going to have to step up the game again and train even harder in the snatch test. It is now 100 in 5 mins. Since I did the last one in April, I got a time of 3 min for 79 of those bad boys with a 36 LB bell.
Impressive is what Pavel said to me one victims day,, that's cool!
Cross your fingers, invade Korea with the Walk Through Walls Brigade is a dream yet......

The Goddess herself

Today, I was asked to substitute Andrea's class. I was so honored and excited to do so. Andrea is the goddess! I took her prep class before I certified. She helped with the fine details in finding perfection of moment. I thought I knew a few things, BUT walking into her class brought me back to square one.
Its always a good thing to go back to fundamentals. Sometimes we forget what it is supposed to feel like.
It wasn't hard to chameleon into what she wanted to see.
The second training session she saw improvement. I learned how to breathe behind the shield, to power the press up.
I am able as any instructor is, to bring my own flare to the session, I hope the students learned a few new things, I am striving to spread the word to whom ever will dare to step up.

Kettlebell goes FISHING !

I just got back from a little family vacation to Port Washington, WI. I play deadliest catch captain for the weekend. We caught 8 king Salmon. Its always a great time spending with people we love. My daughter was on leave from the USAF along with her husband. I think he just about fell out of the boat as we went air borne at times. My brother was driving then.
Nothing like being out in a big body of water at 110 feet.
I just go to my happy place. I didn't need the Dramamine this time, HA!
I wouldn't think of leaving home without my bell. It went fishing with me, on the harbor rocks and its in the family pictures,,, kinda like the GEICO commercial. Maybe add some eyes to it,, What do you think...

The final goodbye

I went to my friends funeral yesterday. He had to be the closest to a 2nd ex husband I could have asked for. There were many people there, many people he touched in some way. They all knew his life ended to quickly, but perhaps for the best place he could possible be.
I brought my daughter and her friend to the funeral to see what a military one was about. They didn't find the markers as interesting as I did. They told us, they bury 30 something a day there.
I was standing alone, watching the minister deliver a heartfelt speech. I was going through my head all the experiences we had together as friends. The good bad and the ugly,,, like my first ex. I must be wanting to help or fix something that might not be repairable.
Matt had a huge heart, which some of us mortals tend to take advantage of.
I used to tell him to grow some.... he was that kind and gentle soul some of us don't see in a life time.
At times jeckle took over and there was a side no one would deal with.
The minister reminded us of his trips back from Korea, taking babies back to their new found families. He found he could relate to little ones on the jobs and adventures we took. The little ones didn't know him from Adam, but they found him amusing.
I started to quietly cry, and a stranger came up to introduce me to himself. He wondered who I was to Matt, that my feelings were so deep.
He lent me his shoulder to lean on. I was grateful to connect with another human on the same level.
The ceremony ended, and I walked over to his ashes. I touched the side of the box. That would be the last time I would touch him before he was laid to rest.
I think Matt knows, I needed to move on. I needed to make my goals . He knew how strong I was, but not on that day.
I will not forget you as some of those marker may have been. You marked my life in a way to keep on fighting and kicking.
I will visit you in August.

Tribute to Matt Stankiewicz

A friend of mine died today. He was the one that introduced me to training at the gym. We hardly miss a day. I found a new dedication with him.
One day as he was teaching me how to use a machines, of all things, I looked up at him smiling. He said wipe that smile off your face, this is serious business. I told him I couldn't have fun doing it, I wasn't coming.
Some people take their anger out in the training, like him, most people stayed out of his way in the weight room. I think the juice he had didn't agree with him.lol
I was there to release the stress of the day. I soon found that I got high half way through the work out and it was adictive. It was like dope,,, He couldnt get thru to me after as I checked out to enjoy the ride.
He would have to pull over as we were coming out of the gym to puke, I have now found that at times with my training. Then he would say,, Wanna go to Applebees ? There went that workout!
I would like to think our paths crossed for a reason. I was injured from a car accident and needed to build the muscle around my neck, he was there to show me the way.
I also certified because of my love of strength training, It has helped me in my personal and business life to power through.

Matt was very proud of me, although his life was much different from mine.

I will miss you Matthew, try to be good,, I hope there is a bench and free weights in heaven.


Love, Roxanne

Changes come with dedication

I now began to notice the changes. My arms were more toned and slimming down. I noticed a definition I couldn't get from weight lifting.
My core and back were stronger, I stood and sat straighter then ever.
I felt the strength, I could now balance on ladders, climb to new heights and haul what it took to paint all those houses.
Coming in from a long day painting, I still had the energy to get thru the class at night. That's awesome!
I big moment was felt the back of my thigh, what was that leg muscle, I didn't know I had. Cool!

The addiction has soon become apparent. I wouldn't miss a class, it was now a part of my life. I was now making it thru classes with ease, except for those dragon walks,, not my favorite.
I was still breathing hard walking out to the car and would steam up the windows before I made it home at night.
I bought my own kettlebells, I started to take them with me on vacations. My family and clients started hearing about my progress and all about KB'S.
They would ask, how heavy is that bell..? How do you do that ? I was happy to spread the word.

To CERT or not CERT

As I progressed, after each training, I felt like a Mac truck hit me. It was a sore, but as we all love that feeling and become addicted to it. Each class was something new to learn. I was eager to perfect movements.
About my second month I was able to keep up and with my weightlifting experience it paid off to be able to push it.
The training is a hardstyle form, no messing around. It challenges you to the ends of your abilities.
One day I asked myself, why am I doing all this training for if I am not going to certify? I love to teach and lead. The day I told myself I was going to CERT, the fear began, there was no going back now.
Be afraid , very afraid !

From the start.....2007

From the beginning,… I started Kettlebells the day my daughter went off to bootcamp. I needed an outlet to release the stress and worry about sending my first born off to an unknown world.
I walked into class and was a little scared to say the least.
First thing he had us do were high planks. I out lasted the man next to me in 2 mins in , so I thought I might just have a chance at this.
We started in with our training, with some swings. My legs were burning and my cardio levels were up there. Something I had never experience, since I thought the treadmill was so boring.
I started feeling like I was going to pass out, my head was buzzing and I forgot to bring a water since I don't drink during my workouts.
I made it,,, and was back for more pain the following week, again,, a cardio and strength training I had never got to with my old workouts.
After about a month, my girlfriend asked me what I was doing.. she noticed my body changing and getting smaller and toned. I told her kettlebells. I grabbed my 18 LB and put into her hands, she did a few movements and was hooked.
She soon stepped up and signed up for class. She too was loosing body fat fast. She also didn't have to see the chiropractor as often as she did and the professionals she saw she that she was standing taller and looked stronger.
So the ADDICTION begins ...