Thursday, May 22, 2014
Maple Grove
A few of us enjoying what Kettlebell training has to offer on a beautiful Saturday morning. Keep up the awesome work.
Wednesday, April 23, 2014
Kettlebell
Here is a great formula I found on line. From Geoff....
Excellent.
Just goes to show that we all will need different options at
different times to achieve our goals.
Anyway, here are some KB exercises for you to give you the
biggest-bang-for-your-buck based on your goals.
Single KB work.
1. Sore / Bum shoulders?
Get Ups and Swings for a season
2. Sore / Weak Low back?
See #1.
3. Clean bill of health?
Clean + Press, Goblet Squats, Snatches
4. Maximum conditioning?
Snatches. LOTS of snatches.
Double KB Work.
(Either mixed-matched KBs or true pairs)
1. Total-body strength?
Front Squat, Presses, Clean + Presses
2. Muscle and strength?
Clean + Presses, Clean + Push Presses, Clean + Jerks
3. Conditioning?
Swings, Snatches, Clean + Jerks
4. Sore / Bum shoulders but still want to do doubles?
Front Squats, Front Squats, and more Front Squats.
5. Time-efficient fat loss [and simultaneous muscle gain]?
Complexes with the doubles.
Make sure you know proper double KB technique.
Real quick one for you today...
So you started using KBs for workout simplicity and efficiency.
Excellent.
Me too.
If you're really trying to get work done with minimal thought -
You need to know that not all KB exercises are created equal
or have the same outcome at the same time for the same people.
Case in point:
The Get Up.
Great for rehab work on the shoulders, but personally, it
never made my press stronger, which, it is often claimed
to do.If you're really trying to get work done with minimal thought -
You need to know that not all KB exercises are created equal
or have the same outcome at the same time for the same people.
Case in point:
The Get Up.
Great for rehab work on the shoulders, but personally, it
never made my press stronger, which, it is often claimed
Just goes to show that we all will need different options at
different times to achieve our goals.
Anyway, here are some KB exercises for you to give you the
biggest-bang-for-your-buck based on your goals.
Single KB work.
1. Sore / Bum shoulders?
Get Ups and Swings for a season
2. Sore / Weak Low back?
See #1.
3. Clean bill of health?
Clean + Press, Goblet Squats, Snatches
4. Maximum conditioning?
Snatches. LOTS of snatches.
Double KB Work.
(Either mixed-matched KBs or true pairs)
1. Total-body strength?
Front Squat, Presses, Clean + Presses
2. Muscle and strength?
Clean + Presses, Clean + Push Presses, Clean + Jerks
3. Conditioning?
Swings, Snatches, Clean + Jerks
4. Sore / Bum shoulders but still want to do doubles?
Front Squats, Front Squats, and more Front Squats.
5. Time-efficient fat loss [and simultaneous muscle gain]?
Complexes with the doubles.
Make sure you know proper double KB technique.
Friday, February 7, 2014
Voted Best personal trainer in Fridley/Columbia Heights
I am happy to announce that my Business ,Heights Kettlebells, was voted best personal trainer in the Readers Choice 2014 Sun Focus.
Saturday, January 25, 2014
Synergy
https://www.youtube.com/watch?v=Wgf1zDXUzTQ
Synergy is defined as SUPER TEAMWORK.
Last Wednesday I was fortunate to attend a motivational seminar given by Robyn Benincasa. As an athlete I identified with her struggles, competitiveness,and her dedication.
She talked about when something isn't fun anymore it becomes dedication.
I have been dedicated to a few things of late. It isn't fun when you get the rejections or the failures. I pick up where I left off and come in strong again. Maybe its the support of my family or friends or the successes of the people I help.
Sometimes you do have to stop the madness if its not working.
Robyn talked about the pain. Pain is mandatory, suffering is optional. I try not to suffer after a personal failure for long. I always know that I did my best and prepared . If it wasn't meant to be , it isn't . After all we can't win all the time.
The kettlebell training is what keeps me going. The mental strength it takes to stay dedicated to the training is the foundation for me.
I recently had a great win, joining a wonderful team. It was something I have been working towards for a very long time. I got knocked down several times in the process of other opportunities. My dedication to that success got me back up off the floor.
I feel very peaceful at this time although there will be more challenges thrown at me.
Robyn talked about teamwork. I am nothing with out the people I work with. The little victories that the people around me achieve is very meaningful to me. Take the time to notice others and congratulate those achievements. The pain that is sometimes left after training is what motivates.
She also talked about when she would look back at the opposing team to see if they are catching up with their team. Her team member moved her head to a forward position and said wining is that way, look forward.
Forward is winning to me.
A fellow young firefighter friend of mine affirmed me lately, sometimes you just need this. He said that I hung in there and now it worked out. It meant a lot to me that day
Many people quit before they succeed. That wasn't in the plan for me.
Never quit .
Synergy is defined as SUPER TEAMWORK.
Last Wednesday I was fortunate to attend a motivational seminar given by Robyn Benincasa. As an athlete I identified with her struggles, competitiveness,and her dedication.
She talked about when something isn't fun anymore it becomes dedication.
I have been dedicated to a few things of late. It isn't fun when you get the rejections or the failures. I pick up where I left off and come in strong again. Maybe its the support of my family or friends or the successes of the people I help.
Sometimes you do have to stop the madness if its not working.
Robyn talked about the pain. Pain is mandatory, suffering is optional. I try not to suffer after a personal failure for long. I always know that I did my best and prepared . If it wasn't meant to be , it isn't . After all we can't win all the time.
The kettlebell training is what keeps me going. The mental strength it takes to stay dedicated to the training is the foundation for me.
I recently had a great win, joining a wonderful team. It was something I have been working towards for a very long time. I got knocked down several times in the process of other opportunities. My dedication to that success got me back up off the floor.
I feel very peaceful at this time although there will be more challenges thrown at me.
Robyn talked about teamwork. I am nothing with out the people I work with. The little victories that the people around me achieve is very meaningful to me. Take the time to notice others and congratulate those achievements. The pain that is sometimes left after training is what motivates.
She also talked about when she would look back at the opposing team to see if they are catching up with their team. Her team member moved her head to a forward position and said wining is that way, look forward.
Forward is winning to me.
A fellow young firefighter friend of mine affirmed me lately, sometimes you just need this. He said that I hung in there and now it worked out. It meant a lot to me that day
Many people quit before they succeed. That wasn't in the plan for me.
Never quit .
Monday, December 23, 2013
Wednesday, December 4, 2013
Tuesday, June 25, 2013
BE A VICTIM
This is John Du Cane from Dragon Door inviting you to be our guest and attend a complimentary kettlebell lesson at our kettlebell instructor certification on Sunday, June 30 from 1:30 p.m. to 2:30 p.m. Please arrive no earlier than 12:45 p.m. and no later than 1:15 p.m.
Discover the magic of this "handheld gym" which:
- Boost power and strength, for all athletes and sport
- Enhances endurance, for robust health
- Burns body fat, at an unprecedented pace
If you have any problems with, or questions about, your registration, e-mail dragonsupport@dragondoor.com or call 651-487-2180.
Sincerely,
John Du Cane, CEO
Dragon Door Publications, Inc.
P.S. You can also stay after and watch the RKC candidates go through their grueling Graduation Workout!
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