NO EXCUSES .

I ran across this video on one of my friends on FB. He has had a struggle with health problems himself and had died once. This video should give anyone with an excuse why they can't work out or train or make it to class no reason now!
Take the time while your healthy to stay strong and healthy. Keep fighting.

Enjoy, P.S. Get the Kleenex box. 

El viaje de acebo de Gerlach: Desde el síndrome de Guillain-Barre

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EmEnfer Salud uploaded a new video: El viaje de acebo de Gerlach: Desde el síndrome de Guillain-Barre.

Holly Gerlach's Journey : From Guillain-Barre syndrome to Happily Ever After
A la edad de 26, Menos de 3 semanas después de dar a luz a su primer hijo, Holly fu...

Maple Grove is ready to rock

Maple Grove

A few of us enjoying what Kettlebell training has to offer on a beautiful Saturday morning. Keep up the awesome work.

Kettlebell

Here is a great formula I found on line. From Geoff....

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.

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.

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.

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 .

    

Maple Grove

A few brave souls on a Minnesota winter morning "bell ringing".

INTERESTING INFO

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

When you register below for this complimentary lesson you'll receive an e-mail confirmation and a link to download a PDF with full details of the event.

Register Now!

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!

I passed my moderate Wildland Firefighter test today. It wasn't easy !

I think the thing that helped was having my boss following me.We always perform better when we are watched. :)

The R K C did it again...:)

http://www.dragondoor.com/workshops/russian_kettlebell_challenge_certification_requirements/?elq=56b1b590d19e481d9510a16b69b46c7f&elqCampaignId=406

Here is a link to the new requirements begining April 1 st. Can you come up to the requirements ?
Check it out !

The new Challenge

Do 10,000 swings in the month of January. The rules are simple, just get the 10,000 swings in during the month. Any style or rep scheme counts. Track your progress for accountability.We will continue this in class .

A few brave Minnesota kettlebell chicks and one bun in the oven ,  decide to take on the mild winter weather ! It was a great night on the snow covered soccer field at the school. 
We kicked up the Christmas music and took time for ourselves on this Wednesday evening.
It was extremely fun, before we knew it, we were shedding the winter wear and scarves .

You Rock !

Maple grove training

Maple Grove is almost sold out.,,, sign up now !

Get ready to take the TGU Challenge in December

I always begin by saying this is my favorite grind. I will start my own personal challenge on the 1st of December .
Do one TGU on the 1st , 2 on the 2nd, etc. Start on the floor to upright position and down again completes your 1st one !
Take your measurements and take a mental note of how strong you are now and how much more you will be after the challenge.
Remember this can be a body weight only exercise .Use a shoe balanced on your fist to keep you in aline .

Good Luck

IT'S A BOY !

We have a new little kettlebell baby born Saturday to Gretchen and her husband, 6lbs 5 oz . Gretchen was a real trooper,she trained with kettlebells up into her 8 month and contributes her controlled weight gain to kettlebell.
I have had a few women in our groups that are or got pregnant . Their doctors have all approved of safe training with the bells if they have done it before. So do devise a plan before you plan to get pregnant along with good nutrition .

Growing in dimension

I got an email some time ago. It was about being multi- dementional !
I thought about it and it seemed this is were my life was going. Not only for the economics of it , but for the pure excitement of it .
My friends and clients got tired of the conversation about kettlebell all the time and frankly I did too.

So, I pushed to be what kettlebell has allowed me the pleasure to be. A strong not only physical but strong mentally as woman .
There were so many roads I could take but the small seed planted during my first cert came to mind.
The route of a Firefighter played out. It soon snowballed into becoming a EMT , Firefighter , Smokechaser , Rescue Tech. I currently hold 9 jobs and if I was given the opportunity to train or learn more, I would jump at it.

I am ok not being the best at anything, just give my best effort to it all.

A student asked today, " Where do you get that energy " ? I said its the kettlebell, a personal drive and no caffiene ! Being slightly ADD helps too.

Just because I am an older person , doesn't mean I stop growing . I would admit I am harder on myself and I strive to pass.

The PERFECT Christmas gift

Ask your family for a kettlebell under the tree, give the gift of good health !
I have 18,26,36, lbs for sale.

The NO CANDY challenge Ends Nov 1 st

Sign up time for St Anthony !

Wednesdays 5 :45 pm

Friday 5:45 PM

Starts Halloween !

OK,.,, They moved us back ! Maple grove

Location:    Maple Grove Junior High School

Dates:        Saturdays, Sept 15^th, 22^nd, Oct 6^th, 13^th, Nov 3^rd, 10^th, 17^{th -} Cafeteria

                 Saturdays, Sept 29^th, Oct 20^th – Gym C

                 Saturday, October 27^th – Atrium A

Time:         9:00 a.m. – 10:00 a.m.

                 10:15 a.m. – 11:15 a.m.