Who wants to "do work" ?

I know my next blog was to be about swing, but this is more important to me right now.

The weekend of Nov. 12th I was in New York City, Long Island to be exact where I attended a World Kettlebell Club Kettlebell Sport Camp. I was not sure what to expect but soon found that I was expected to work out nearly the whole time! So, it was 4 hours a day....2 hours with a 1 hour break then 2 hours each of the 2 days. All while being told what to do, when to do it, and being closely watched and corrected by 2 of the the world's greatest kettlebell lifters....both legends, Ivan Denisov and Valery Fedorenko.

Kettlebell lifting is really like a martial art, where you never stop learning, never stop studying technique and working toward a goal. It's endurance, strength, and meditative and so much more all in one. I love kettlebells, because there really is no limit to the work you can do with them.

I got many tips and help with my technique from both champions. I can name 5 things that Ivan alone corrected me on until I fully understood what I needed to do....priceless information.

Highlight of the weekend during one of the breaks was this set that we witnessed in person.

http://www.youtube.com/watch?v=zIkBvfhx64Y

Ivan treated us to breaking one of his world records. He holds the record in every lift and this set brought real tears to my eyes because he actually seems to suffer in the last minute. He actually seems human !! He nearly broke his 5 minute record in 4 minutes!! These bells are 88lbs each, if anyone thinks they are not heavy, I have one in my RoundKick collection....show me what you can do with it!!

OK, I learned so much and I am so ready to share.....here is what I don't understand.

For being a "fighters gym" or at least a gym where some "fighters" train....How come there are no fighters in my kettlebell class?

You want conditioning? Try me. My class includes not just kettlebells, but some floor work and also Bulgarian bag. One hour of conditioning and better than you will get in any "pretty boy" gym.

Think you are strong? This white haired old guy can kick your ass! OK, not in the ring, but I can show you that you are not very strong, especially in places where it counts. Your endurance, your grip, your athletic ability your mind, and much more. I guarantee I can improve your performance in your sport. I only work with one local fighter, his name I will not mention, but he has not lost in quite some time (years) and he swears that what I have taught him has kept him on top.

Get your butt in my class and I will show you ! Let's "Do Work" as the Russians call it!

Richard Sherrod

World Kettlebell Club - Master Trainer

Team,
How did the challenge go? did the push ups keep the blood flowing? Alright I know this is a big week for dieters but rest assured I have a beacon of hope for all of you dreaming about a turducken or turturkeykey(turkey inside of another turkey). The key to being successful with any diet is discipline to a point. Why bother dieting if you aren't satisfied? I can state from experience that some diets can make a brother miserable and there is no point to that. My rule of thumb for maintaining a disciplined diet is 80% of the time you follow your chosen food regimen to a T. The other 20% cheat like there is no tomorrow. That doesn't mean cheat 20% of everyday cause that's ineffective but come Turkey day I'm gonna eat as much as I want. Just be disciplined the rest of the week.
Another tradition my wife and I have is go on a walk after thanksgiving dinner. Just bundle up and take a nice stroll for an hour after the big meal. This will help your body process some of the food you ate and hopefully burn of at least some of the carbs from your candied yams. I want to wish everyone good luck in their turkey day adventures.

Cheers
JJ

Team,
I am lacking the words I want right now but all I can say is what ever you are working on. Work harder. When it comes to PT you only get out what you put in. So when you hit that wall, power through.

Semper Fi
JJ

Weekly Challenge

Team Just a quick challenge for everyone this week.
Every day Monday through Friday Try and get in 100 pushups outside of your regularly scheduled exercise. I dont care if you do 2 sets of 50, 10 of 10 or 20 of 5. Just do a hundred extra a day and see how your body feels afterward. I try and do a set of 25 every hour or so and it keeps the blood flowing and your brain sharp. Try it and tell me how you feel.
Good luck and Semper Fi

Gut Check Time

Alright team I am new to the RKG ramblings but some of you know me from around the gym. What I want to talk about today is conditioning. Something’s are born into people natural talents agility, movement, instinct are all things that a person can be born with and to an extent conditioning can be but for the large majority conditioning is something that needs to be trained. This means putting in extra time. If you
want to fight you need to be training your skills, adding tools to your
toolbox, working technique like a demon....
BUT AFTER ALL THAT YOU NEED TO CONDITION!

This means an hour before or after technique work devoted solely to conditioning. The gym provides an awesome class called H.I.T. Fitness and I think anyone and everyone could benefit from this class. It is a whole body workout with conditioning, functional strength training, and agility. The key with any class like this is you only get out of it what you put in. If you want success in conditioning you need to approach it with an extremely high PMA and zeal. I know it's rough sometimes I've been there. Dog tired and just want to quit. But it’s that time, GUT CHECK TIME. In that moment you need to dig deep and carry on. If you do I guarantee you will be rewarded in the end.
If you can't make it to H.I.T. then get out there and move for 40 minutes to an hour. Go run, bike, hike, snowshoe, cross country ski, moon boot, pogo stick or whatever floats your boat for an hour. My personal preference to the amusement of my neighbors and chagrin of my wife is running throughout my little town of Norwalk wearing a flak jacket and carrying an axe. The point is to MOVE for an hour.

I guess in this post I definitely hit the ramblings part of the blog title. I promise in the future that I will be much more succinct.

The "Cycle"

Let's talk about the "Cycle" for moment, shall we?  Now, I'm not talking about a Harley Davidson motorCYCLE, or even the rinse Cycle on your washing machine. And no ladies, not the dreaded menstrual Cycle either, ;-)

The "cycle" I am referring to, is the cycle when we start a fitness routine (with great intentions to reach the lofty goals we set) and then fall short somewhere in the middle, giving up on the desired goals, and blaming everything under the sun for our failure, except our own lack of focus and discipline....only to set another goal 3 or 4 months later and go right back on the "cycle" AGAIN.  The most common fitness cycle is the New Year Resolution Cycle. This is the time of year when everyone decides "this is it!!!"  "I am going to do it this year!!!" "I am going to lose 30 lbs"....or, "I am going to finally put on some more muscle this time"...etc, etc. We have all heard the claims, stories, boasts, and even the reasons for failure...and a majority of us have been the ones even saying those things. You see...no one is immune to the "Cycle". It gets everyone! It has no prejudice. We ALL fall victim at some point in life.! So what we have to look at, is 1. how does this happen? and, 2. how can I avoid it?

How does it happen?
Well, honestly we never see it coming, because we set out with all good intentions, and determinations to succeed. But It sneaks up on us right away. Day 1 of your new fitness program and you hit it full speed ahead. What happens?  You get serious lactic acid build up, hence SORE muscles, making the next day's workout so dreadful..so, you skip it!  Then the next day you go in and work a different body part and..BAM! Lactic acid hits THOSE muscles too...what do you do now? You skip yet another day..and then another. Then your routine becomes sporadic at best, and you find more reasons to skip it..like, "my boss made me stay late"...or "my boss made me come in early"..or, "my kids had a school function that I had to attend"..or "it was storming out, so I took the day off, figured it wouldn't hurt to miss just one" (not thinking about all the other days you missed leading up to this stormy day).

With ME, it happens a little more regular than just on January 1 of the new year. I may train for a fight, or an event of some sort, and accomplish my goals with that fight or event, but then "take a break". Well, that "break" ends up being months, thus taking me right back to square one...starting over on a new "Cycle"!

Do you ever find yourself making the claim, "There is alway tomorrow", or with me, it's "Im starting on Monday", Because for some unexplainable reason "TODAY" just is not good enough, since it may be a Tuesday or a Friday or a Sunday, lol. Listen, I have a very important famous quote to share with you...are you ready? Listen close.......THERE IS NO TOMORROW......which in my case, there is no Monday!!

So you can see how this horrible cycle begins, and ends, and begins again...just to end again, yada yada yada...right?  And I am sure many of you have a different story, but the essence of the story is still the same.
So.....how do we AVOID it??

How to avoid it!
1. Reasonable Goals: First and foremost, your goals have to be attainable, and set in a reasonable time frame. This will give you a "feeling out" start...meaning take the first week at a reasonable pace so you do not get the lactic acid build up as much. And realize you will not reach your goals in one week. So plan out your progress, set it up in increments or phases. Write it all down, chart it out, that way you can hold yourself accountable.

2. Partner Up: begin your trek with a buddy. It is WAAAAYYY easier to get through the rough first week with a friend. Then, it is both of you sore and tired and looking for a way out; but what happens is when one person tries to quit, the other says "uh uh..NO WAY! you got me into this you are going to see it through, because I am NOT quitting". So you both hold each other accountable and share in your success together. Your success rate, working with a friend will be much greater than going it alone. Don't be a rebel, ;-)
*side note: a "partner" can also be a personal trainer, as he or she will help hold you accountable as well.

3.Nutrition:  This is KEY to your success! If you do not know how or what to fuel your body with, seek out a certified Nutritionist to guide you. Eating "right" can be just as tough as staying on your physical routine...unless, you have that partner to share in it with you. See, your buddy will be able to help you get through the nutrition side of your quest just as easy as the physical side. So call each other daily to keep track of your food/water consumption...trust me, it DOES make a difference! ;-)

4. Training Resources: This one is VERY important as well. There are sooo many training methods and various facilities, gyms, clubs who offer those methods. Let's break it down into two areas, though: INDIVIDUAL and GROUP.  Now, I consider "individual" as you (even if it's with a buddy) going to a gym and doing your own routine, be it on a treadmill or stepper, lifting weights (free weights or machines), running on the track or outside, bicycling, etc etc...."Group" would be in a "class" setting, like a kickboxing class, or yoga class, or strength/conditioning class, etc etc. THIS type of environment breeds Energy! Excitement! hidden Competition! (a necessity for success) and a "TEAM" atmosphere which makes you feel like you are NOT alone, you are in it together, with everyone in the class. And then there is the coach who is right there Encouraging, Motivating, Complimenting. Success is Much Much greater in a group setting, than an individual setting. The key is finding a group class that is convenient (affordable and close to home or work), has a qualified coach, and a good diversified workout routine that will guide you to success.

Finally, the last piece of the puzzle is the "Life Skills". These are the mental and emotional traits that will carry you through when the goals seem out of reach and the path chosen is very difficult to navigate. Here are a few:

Attitude..you must be positive at all times, with a "never give up" mindset.

Discipline...you must stay on course and hold yourself accountable even when you want to give up.
Respect...you must respect yourself enough to want to make a change in your life, for the better.
Focus...you must stay concentrated on your goal, not letting any distractions lead you astray.
Confidence...you must Believe in yourself. Know you can do it! This is THE most powerful word known! 

So, there ya have it folks! The "CYCLE"....How it happens, AND how to avoid it.

Now, let's go set some new goals, and REACH them! Here's to your success...GO FOR IT!

Good luck,
Pete Peterson
Roundkick Gym-Urbandale & Carroll
www.roundkickgym.com
515-276-5254














           

Lose the spare tire with just 2 exercises....

Hi folks,

Well, I have never blogged before either, but I'll give it a shot.

Recently, several of my friends sent me this link...

http://www.thepostgame.com/blog/training-day/201108/lose-fat-2-exercises

It's about a workout designed around 2 exercises....Kettlebell Swing and Squat Thrust's or Burpee's as I like to call them.

I have no doubt that this workout will burn the spare tire away quickly if you have the mindset to stick with it and be consistent with it. Question is: why these two movements? Why not sit ups or some bodybuilding exercises to burn the tire off?

These 2 movements work very effectively because they involve a lot of joints, a lot of muscles all at once. You will find yourself breathing very hard from a workout like this and continue to burn fat for hours afterward. No, they will not make you look like Arnold Schwartzenegger, but you will get a fit, lean, functional body.

There are many exercises that can be used for burning the spare tire off. Just think of movements that use a lot of joints, thus a lot of muscle all at once. Bulgarian Training Bag movements such as Spin and Power Snatch for example. There are many others!

Movements that do not involve a lot of joints, will not help you lose the spare tire. At least not as quickly as Swings and Burpee's.

This is why people sometimes look at the top kettlebell lifters and say, "they look skinny". Yet they are incredibly strong, lean and fit. You will quickly find you cannot lift the bells like they can even if you have bigger muscles. Kettlebell movements such as Swing, Clean, Jerk, and Snatch involve a lot of muscle all at once and are thus very effective at losing the spare tire.

Come and experience real kettlebell lifting at RoundKick as well as many other movements with the Bulgarian Training Bag and other fine exercises. You may even get to do some Burpee's! You'll be on your way to getting rid of that spare tire your carrying around!

My next blog will be about the way a kettlebell is supposed to be swung.....hint: it's not with a stiff arm, squatting legs, tension, and pressurized breathing.

Richard Sherrod

World Kettlebell Club - Master Trainer

Get Your Craft On...at the Gym?

Some of you might know that I'm a huge Martha Stewart fan and that I often have the most recent issue of her magazine tucked into my workout bag. (Ok, maybe some of you didn't know that.) But I knew, someday, there'd be an opportunity when two of my favorite things -- working out and crafting -- would come together in harmony. Stick with me on this...guys, you too.

Some of you have seen or experienced classes at RKG utilizing one of their newest accessories, the Bulgarian Bag. If you're not familar, it's a weighted horseshoe-shaped bag with strategically placed straps and handles. It's probably one of the most versatile weighted accessories available today--it's portable and you can use it for your entire body!

I affectionately call mine a "cow bag" not only because it's leather covered, but if you were raised on a farm it's kinda shaped like a baby calf that you might throw over your shoulders. Nice visual, huh?

Anyway, RKG is dying to show you how to incorporate this tool-of-awesomeness into your own workouts. But first things first. You gotta get your own bag. Sure, you can always come to the gym and use ours, but if you want take advantage of its portability and really get amazing results, I've laid out some of your best options for acquiring one of your very own:

1. Buy your own gen-u-ine leather "cow bag". RKG bought their stack of Bulgarian Bags at Suples.com. Be prepared to pony up some cash for it, plus shipping.


2. Buy your own canvas or synthetic leather "cow bag". These are other options available at Suples. Same design, mostly the same weight options...cheaper price since it's not the real cowhide deal.


3. If you consider yourself cheaper-than-cheap, crafty, or just an old-school DIY badass, you can make your own. There are several instructional links to do this out there, utilizing supplies you might already have in your garage including: an empty inner tube, sand or gravel and some duct tape. Click here for the link to make your own.

Look for more posts and videos coming up about Bulgarian Bag training on this blog. RKG offers Bulgarian Bag conditioning as a part of our H.I.T. classes (which, I might add, you can try for free). In addition, any one of RKG's instructors would be happy to show you new and interesting exercises. Just ask! Then craft or buy one and use it in your own backyard, a park, or your local high school track! I think you'll find it as fun as we do.

We're interested to hear what you think about Bulgarian Bag training! Post links to your videos or tell us about it here. What other tools do you find useful inside (and outside) of the gym?


Sarah O.
Roundkick Gym
sarah@roundkickgym.com

Introduction

Hello Everyone!

I trust this day finds you all healthy and aggressive in reaching your goals. This is my very first blog...ever! Ha! So, I just wanted to give you a brief intro as a trial. My intention is to blog 2-3 times per week, and I will touch base on several topics, ranging from martial arts training for both kids and adults, to fitness conditioning, as well as some nutritional suggestions. Some posts may have more emphasis on the inspirational or motivational side of training. I may also include pics or vids, giving more insight to the particular topic.

So today, I have no topic at all, lol, rather just an introduction as to what I intend to blog about :)

So stay tuned, by this coming Monday you will see my first in many.  Til then, have a great weekend!

Pete Peterson
Roundkick Gym 

Enter to win 10 class credits!

click on this link and enter to win 10 class credits for classes at the Urbandale location.
Class Credit Contest

I will be blogging daily - or at least weekly! lol
bringing you fitness tips, martial arts techniques, and a little bit of rambling!

Stay tuned! :)

In the mean time, check out the gym website, RoundKick Gym