Valley Kettlebells News

A Happy Holiday Training Challenge

Wed, 7 Dec 2011 11:46:06 -0800

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

Exercise and Chronic Pain

Fri, 21 Oct 2011 14:21:38 -0700

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 Community of Strength

Fri, 2 Sep 2011 22:05:16 -0700

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

VKB Tactical Strength Challenge Practice

Sun, 10 Jul 2011 13:23:54 -0700

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

Some Good, Hard Style, Practice

Mon, 31 Jan 2011 15:50:29 -0800

2011 kicked off with such a bang that this little news update has been much delayed! A new schedule is now in effect, with lots of new training options for small group classes. Class sizes are limited to only 5 participants per session to ensure a more personalized experience (no, you can't come to class and somehow hide in the back row), so registration in advance is a must!

With the application of Gray Cook's invaluable Functional Movement System and principles, along with our ever-evolving Hard Style RKC methods, we look forward to helping trainees achieve (and hopefully far exceed!) their fitness goals this year. One of the key factors in successfully implementing these systems is to "practice" technique and skill instead of just trying to "get a workout." Striving to achieve that perfect practice session will mean a much more focussed and valuable time. Each of our classes is a practice session, with a focus on fine tuning technique and developing greater skill. The thing is... when you do this with kettlebells, you often end up feeling thoroughly smoked as a result! As such, a good, deliberate practice session will result in amazing physical training for your body and your mind's connection with it.

So please don't hesitate to join us for some good, Hard Style, practice this year! Your mind and body will thank you.

Caleb