The new year is a wonderful chance to re-evaluate... or make goals, or “resolutions” or whatever term you prefer. If you have resolved to lose weight or get in better shape this year, you are definitely not alone! Caleb and I were talking about this recently and came up with our “Top 5” things to consider if weight loss and improved fitness is your goal. These are not new ideas, nor are they ours exclusively, but they are things that have worked for us personally and for our clients:

1. Think Long Term - We are constantly bombarded with advertising that promises dramatic results by eating cereal for two weeks, or by purchasing the latest 90 day infomercial fitness program, so it’s very easy to fall into the trap of thinking only of the next few weeks or months. Not that you can’t begin to see progress in the short term, but I think it’s important to think about where you want to be next year at this time. By only focusing on short term results, you may miss the big picture that your health isn’t something you can “cram” for like a test in high school. Exercise and nutrition need to become part of your daily life in order to achieve results that last. Many times I have seen people who set out to lose weight by hitting the gym every day for two hours, and eating nothing but lean proteins and steamed veggies... this lasts about two weeks or so before frustration sets in when they haven’t reached “Biggest Loser” results, and the two weeks after that are spent falling back into old couch potato routines... and then maybe they start this cycle over again after that. Not only does this not provide the weight loss results you want, but it makes you feel like you have failed. If this vicious cycle sounds familiar to you, I encourage you to think long term and make changes to your fitness routine gradually and intelligently. Consistency over a long period of time will lead to results!

2. Set FUN short term goals - Wait, didn’t I just talk about focusing on the long term? Yes, but you will need something to motivate you to keep going. And I don’t know about you, but I personally do not find scales or measurements very inspiring. Of course you may have a certain size you want to be, and that’s fine. But I have seen better results when working towards a fun fitness goal. Think of an activity you have always wanted to do - like maybe a challenging hike you have wanted to try, or reaching a new personal record with a deadlift or press, or running a 5K, or even just spending a day walking around an amusement park with your family without getting tired! Find something that inspires you and focus on that. You will most likely find that you are getting the weight loss results you want at the same time.

3. Food is Fuel - Let’s cut to the chase with this one... There is no fitness tool or routine that will make up for a crappy diet. If you want to lose weight, you cannot do it with exercise alone and you need to take a serious look at what food you are using to fuel your body. Exercise and nutrition need to work together, so if you are “rewarding” yourself for a hard workout by hitting the drive-thru on your way home from the gym, you are not really giving yourself a reward. And you are definitely not going to lose weight this way. As I am not a nutritionist I cannot give specific advice on this, but there are plenty of good books, programs and dietitians out there. Find something that works for you - and again, think long term - no crash diets allowed!

4. Track Your Progress - OK, I know it’s no fun, but if you don’t keep track of your food and exercise progress, you are just guessing at whether or not you are really on target to reach your goals. Whether you want to create spreadsheets, keep a journal or use an app on your phone, find a way that you will be consistent about keeping track of what you are eating, your workouts, your goals, how you are feeling etc. The more you keep track of, the more info you will have about what is really working, what isn’t, and where you are at with your progress. I have found that I personally give myself more credit than I deserve with food, for example. I might think I did pretty well with my nutrition for the week, but if I look back and see that I ate pizza 3 times last week, I probably need to give myself a reality check. So, keep track and you will keep yourself honest.

5. Give Yourself a Break - Don’t overlook the importance of rest to your fitness goals. Your body needs sleep and recovery in order to re-charge. Not to mention that if you are stressed and unrested, your body can create excess hormones that actually make you hold on to fat (especially belly fat). So go to bed, and make sure you include activities in your life that help release stress. Exercise is a great stress reliever... but I also enjoy the occasional massage and manicure too! And if you find that you slip up from time to time, don’t beat yourself up too much. We are human, which means we will make mistakes, but also have the remarkable ability to learn from them. So pick yourself back up, and start again tomorrow!

Best wishes for a very healthy, prosperous and STRONG New Year!

Kati

For our advanced comrades out there looking for a spicy holiday strength challenge to keep you warm this season, here's a recipe for you to try.  I call it 120/60 because there are 120 Swings and 60 reps of everything else.  Do not go trying this on a whim, and always seek a doctor's clearance before beginning any exercise program etc.  And if you're just beginning an exercise program, DO NOT do a practice session like this, as it is not even close to fitting into a beginner's training plan.  It's tough.  You've been warned.  Okay, with all that out of the way, check it out:

20x Swing (24KG or heavier for the gentlemen, but choose prudently)
15x Pull Up (TRX Row could be a worthy substitute)
15x Pushup (lots of variations to try, so pick one that best suits your current practice)
15x Pavelizer / Janda Sit Up (or your favorite ab drill; think of 3 sets of 5 hard reps here, recovering as needed)
15x Dbl. Push Press (16KGs are recommended for gentlemen, but season to taste)
20x Swing

Repeat the above for 4 rounds, resting as needed throughout.  Shoot for perfect reps (always!), so 5 good Pavelizer sit ups (or sit up attempts) at a time are better than 5 good ones followed by 10 rapid bad ones, obviously.  Just take your time and work your way through the practice.

Enjoy.  Happy Holidays!

Caleb

Right after I was certified as a kettlebell instructor, one of my first and most enthusiastic clients was my Mom.  As excited as I was to share my knowledge with her, I was also a little concerned.  She was over 60, had been diagnosed with arthritis and fibromyalgia, and hadn't been doing regular exercise in many years.  But I figured if she was willing to try, then so was I!

We started very slowly, making sure that the approach was very gradual so that her body could get used to the idea without too much stress.  As a result of consistent hard work, her mobility has increased greatly, she is stronger than ever, and she has reduced the amount of pain medication she has to take by over half!

In the past couple of years I have been privileged to work with several other brave clients with conditions that can cause chronic pain, such as fibromyalgia, arthritis and Celiac Disease.  And when I say brave, I mean it!  It takes a lot of courage to be consistent in a training program when you are experiencing chronic pain.  When our bodies hurt, the last thing most of us want to do is move.  But this is a vicious cycle because pain can actually be made worse when your body isn't functioning well due to lack of activity.  Our bodies have an amazing ability to adapt to what we expose them to!  This is both a blessing and a curse because if we expose ourselves to regular physical activity, we will get better at physical activity; if we expose ourselves to lots of couch and TV time, well, you get the idea...

Here are some of the reasons exercise benefits those with chronic pain conditions (and actually everyone in general):

*Joint Health - I do joint mobility drills in my own practice and with all my clients.  Kettlebell training is an excellent way to get cardio and resistance training, and while the workouts can range from moderate to very intense, the impact to the joints is fairly low.  I also use the TRX suspension trainer and body weight exercises.  Other good low impact activities include swimming, yoga, cycling etc.  Activities that involve running and jumping are harder on the joints, and may be best to avoid for some people.

*Muscle Development - When your muscles are stronger, they are able to provide more support to your bones and joints.

*Bone Health - Weight training has been shown to have a positive affect on bone density.

*Weight Loss - Carrying extra weight around is very hard on the body. And if you have a chronic pain condition, being overweight definitely has the potential to make the pain worse.  Some people dealing with Celiac Disease experience weight gain when switching to a gluten free diet, as some gluten free foods (like breads) can be higher in calories than versions that contain gluten, and exercise can help regulate the caloric balance.

*Improved Mood - Exercise (aerobic in particular) has been shown to increase serotonin levels.  Serotonin is a neurotransmitter responsible for regulating mood, so higher serotonin levels can make you feel happier.  This positive effect of exercise is especially important for those with chronic pain, as they are also often struggling with anxiety and depression.

If your doctor has diagnosed you with a chronic pain condition, and has given you the go ahead to exercise, the best approach to a fitness routine is a gradual one.  I usually begin with basic posture/alignment and breathing work.  Then I work on any mobility and stability issues (using my Functional Movement training) before gradually increasing resistance and cardio training (usually kettlebells, TRX and bodyweight training).

Working with a fitness professional is highly recommended - especially if it has been a long period of time since you have been active.  Without help from a knowledgeable trainer you may find that you are either not challenging yourself enough to see a benefit, or setting yourself back by pushing too hard.  Working one on one or in small groups is ideal, but if you want to take a group exercise class be sure to find a time to talk to the teacher about your situation and make sure he/she is willing to work with you to modify exercises and intensities as needed.

The bottom line is, the better we move, the better we feel.  It might not be easy, but being brave is not for the faint of heart... Hey, wait a minute, exercise is great for your heart... so if you start to move better, you will probably start to feel braver as well ; )

Yours bravely,

Kati

Disclaimer - If you have any concerns or pre-existing conditions you should ALWAYS consult a medical professional before beginning a new fitness program.  Chronic pain as mentioned above is not the same as pain resulting from an injury, repetitive stress or from improper technique during exercise.  Pain is a signal that your body doesn't like something you are doing and that something is wrong.  This signal should not be ignored just because you are a tough guy and want to have a challenging workout.

A couple of weeks ago Caleb and I had the honor of assisting at the Russian Kettlebell Challenge Instructor Certification in San Diego.  It was our first time being back at the RKC as assistant instructors since going through the course as RKC hopefuls a couple of years ago, and it was such an incredible experience!  I learned so much from the Senior RKC I was assisting, Franz Snideman - being able to closely watch and instruct alongside such an experienced teacher was so valuable.  We learned a ton of "a-ha drills" and various teaching tools that we have already been able to use with ourselves and our clients.  And of course nothing compares to watching Pavel in action!

The highlight of my own RKC experience as a candidate was being able to teach my "victim" - it was a relief to be reminded that my desire to help others move better and get stronger was why I was enduring 3 days of physical exhaustion!  So it was such a thrill for me that several of our clients and friends were able to come down and be "victims" for the candidates to teach.  How the candidates teach is such an important part of the course, but that can't happen without people who are willing to be taught!  So, a HUGE thank you to Theresa, RT (fellow RKC!), Karen, Epuni and Angie for coming out and experiencing even more of the RKC community!!!!

In fact, that's thing that always strikes me the most about the RKC - the sense of community.  As a petite girl with a degree in voice who had never lifted anything heavier than a 10lb dumbbell before discovering kettlebells several years ago, I can still feel a little overwhelmed sometimes in the presence of powerlifting champions and "beast tamers".  And yet I have never known such a sense of community.  Whenever I have had a question, someone has helped me find the answer.  When I've needed direction, someone has provided guidance.  When I'm just totally stuck, I know someone will be able to help (THANK YOU Brett Jones for pushing your chair back from the dinner table to give me some much needed bar-room correctives!).  

I'm so grateful for the opportunities I have to pay this forward whenever I can, and so happy to share the "skill of strength" with every client I get to work with.  We are all at different stages in our journey through life, with many goals to accomplish. But being a part of a Community of Strength... hey, that's bound to help make us all stronger!

Yours "strongly" :)

Kati

Congratulations to all Valley Kettlebells Comrades who participated in our mini Tactical Strength Challenge last weekend!  Several new personal records were set, new challenges faced, and new friendships struck up with fellow kettlebell / tactical strength training enthusiasts.  Thanks so much to all for making the event such a fun time (in spite of the heat!) and for going for it "Hard Style!" 

Caleb

That’s 435lbs! An amazing impromtu Dead Lift for Com. Mat!


The “Hollow Position” helps Com. Kati get another Pullup!


Swinging and Snatching kettlebells in over 100 degree heat?! These strong ladies are totally up to the challenge, as were many other brave gireviks!


“If Mom and Dad do Pullups, why not me?” Why not indeed!