“M2-KB” KETTLEBELL FUNDAMENTALS DEMO

M2 Fitness Pros
With IKFF Level 1 Certified Kettlebell Trainer,
Chelsea Pereira

Saturday, January 9th 0800 @ M2 Studio

Why train with kettlebells?
Whether you’re an elite athlete looking for an edge, or you just like to stay involved in your favorite activity, CROSS-TRAINING with an effective kettlebell routine (appropriate to your level) will complement and enhance your strength and conditioning program by achieving MAXIMUM RESULTS with efficiency by training the entire body as a unit.

Fitness spokesperson for Women’s Health magazine agrees, “Kettlebells are one of the most difficult workouts to do because they involve the entire body to do the work, therefore it burns a lot of calories due to the metabolic demand. It mixes stabilization exercises, momentum and just plain strength.”

Benefits of Russian Kettlebell training:

1. CONCENTRATION
2. COORDINATION
3. BALANCE
4. MOVEMENT EFFICIENCY
5. FUNCTIONAL
6. FLEXIBILITY
7. CALORIC EXPENDITURE
8. AEROBIC CONDITIONING
9. POWER
10. MUSCULAR ENDURANCE
11. MUSCULAR STRENGTH
12. INJURY PREVENTION

Stuck in a rut and want to try something different?
“Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction to its physique-building values, we feel confident you’ll soon give kettlebell-style training a try.”
—– Joe Weider, Editor of Muscle & Fitness Magazine

Do you want to challenge your mind and body?
“It’s challenging,” said Pavel Tsatsouline, a master kettlebell trainer and former instructor for the Russian Special Forces who helped introduce kettlebells to the United States. “It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can’t sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines. ”
—– New York Times, December 2008

The American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the top ten fitness trends for 2009:
“The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in a relatively short period of time.”
—– Press Release, December 9, 2008

Are Kettlebells the only way to train?
Kettlebell training can be a great addition to any program. They can be just as effective as barbells and dumbbells for muscle building. However, nothing takes place of progressive weight training. If you have been weight training and are looking for a new stimulus then kettlebell training will prove to be a great fit. A combination approach is an excellent way to go.

 

 

 

Beginner KETTLEBELL CIRCUIT Training “M2-KB”
M2 Fitness Pros
With IKFF Level 1 Certified Kettlebell Trainer,
Chelsea Pereira

Want to give kettlebells a try?

• SIGN UP NOW for 4 weeks of Intro to KETTLEBELL CIRCUIT
  (max. 2 classes per week)
• Beginner classes will allow a maximum of 4 students
• Small Group Training CLASS SCHEDULE :   TBA
• Classes are subject to change depending on # of students signed up
• MUST sign up or call the M2 studio directly to confirm your spot in the class!

**PLEASE NOTE: Before signing up for any group Kettlebell classes, ALL students are required to complete a workshop and are encouraged to participate in ( 3 ) 60 minute One-on-One Kettlebell private sessions (one time only) with Chelsea Pereira to learn in-depth body alignment and safety techniques needed to correctly execute fundamental Kettlebell lifts and swings.

Kettlebells may pose a risk of injury if an individual is not properly trained. We will emphasize safety first. This class requires individualized attention for any beginner.

FYI:

1. Use Flat –Sole shoes such as “Converse All-stars” when training with Kettlebells instead of running shoes which have a raised heel and cushy sole which can cause instability of the foot/ankle during Kettlebell exercises. You want to be able to “grip” the floor with your feet.

2. I do not recommend the use of weight-lifting gloves while training with Kettlebells. Gloves interfere with your grip and do not allow for a smooth execution of certain Kettlebell movements. Just like with your feet “gripping” the floor, you want your bare hands to be in contact with the Kettlebell.

Beginner ”M2-KB” CIRCUIT Group Class OBJECTIVES:

1. Learn about the origins and uses of kettlebells and why the Russian Kettlebell is an effective training tool available for strength, conditioning, and fat loss.

A Kettlebell is a traditional Russian training tool that has been used since the turn of the century to develop full body conditioning and fitness; the goal being the development of a body that is strong yet lean and athletic.

2. Learn why the Russian Kettlebell is an effective training tool available for strength, conditioning, and fat loss.

• How to train effectively
• What joint mobility exercises to perform prior to a workout
• How to develop hip power to drive kettlebell
• What to do with your swings to protect your lower back
• How to avoid potential injury from improper execution
• Why 30-45 minute workouts are more effective and more…

3. Learn proper breathing for maximum performance, placement of the handle on one’s hand, form and safe KB training techniques to also maximize progressions and prevent injuries.

4. Learn how to incorporate maximum FAT LOSS with quick and effective kettlebell routines combined with basic body weight movements into your busy schedule.

5. Learn fundamental 1-kettlebell movements (in this order):

a. KB Deadlift
b. KB 2-handed swing: develop rapid hip flexors/accelerate fat loss
c. KB One-handed swing: develop rapid hip flexors/accelerate fat loss
d. KB 2-handed high pull
e. KB 1-handed high pull
f. KB Clean
g. KB Press
h. KB Push Press
i. KB Front Squat
j. KB Thruster
k. KB 1-arm bent-over row
l. KB Clean and Press
m. KB Clean/Squat/Press
n. KB Snatch

Fundamental 1-kettlebell movements:

a. KB Deadlift:  once you have mastered the body weight squat (air squat) it is time to progress to the deadlift which will primarily work your back, glutes, and hamstrings.
b. KB 2-handed swing:  this is the foundation of all ballistic Kettlebell movements. This is where we work on the hip snap that is used in all ballistic (explosive) movements. The swing is known for its ability to strengthen the body’s posterior chain (paraspinal muscles, glutes, and hamstrings).
c. KB One-handed swing:  this is not any harder than the two handed version. The one handed swing allows for more motion on the hike-back which will give you more elastic energy in your swing.
d. KB 2-handed high pull: this is a basic but effective movement that uses the same hip snap as the swing while placing extra focus on your upper back muscles (rhomboids and traps)
e. KB 1-handed high pull: this is the same movement performed with one hand. This will lead up to the clean.
f. KB Clean: the clean is a means of getting the Kettlebell safely to the “rack position.”  The rack position is where the Kettlebell is held at the shoulder. This is also an exercise in itself and is commonly difficult for many to master.  Although the clean is a great individual movement, it also sets the stage for many other movements and combinations that will help to super-charge your conditioning levels.
g. KB Press: now that we can get to the rack position, it’s time to press the bell overhead.  The press is a full body movement due to the nature of the tension throughout the entire body.
h. KB Push Press: this uses a dip from the knees to assist in the press and is a ballistic movement more conducive to a conditioning based workout.  The push press will elevate your heart rate due to the increased leg involvement and speed of the movement.
i. KB Front Squat: One of the most challenging movements of all.  It is crucial to learn the clean before the front squat.  The single handed version will compromise the midsection due to the nature of the off-balanced movement with one bell.
j. KB Thruster: Now that the squat and the press have been mastered, we can learn the Kettlebell thruster.  The Kettlebell thruster has several variations but always uses the same principle: squat and press combination.  This movement uses just about every muscle group in the body, elevating your heart rate very quickly.  Great exercise as part of a metabolic conditioning workout.
k. KB 1-arm bent-over row: This exercise is used as an accessory movement to help balance out the shoulder from all of the pressing we do.
l. KB Clean and Press: Great combination movement utilizing both your push and pull muscles.
m. KB Clean/Squat/Press: This combination movement gets your heart rate up quickly while working all your muscle groups.
n. KB Snatch: This movement takes some time to teach. First you will learn it from the dead position and then into the swing variation. The dead position makes it easier to tame the arc of the Kettlebell and does not all the bell to blast the forearm.

**Always master single Kettlebell drills before moving onto double KB drills.

Things to remember:

Progression: gradually increase your weight, volume, and intensity. Failure to do so will lead to overtraining and/or injury.

Master the basics:  Learn and repeatedly train/practice your basic KB exercises before moving to their advanced variations.

Awareness of body alignment and movement mechanics:  For each lift, make sure you are aware of the proper alignment, mechanics and groove (trajectory of the bell).

Hand Care: due to the friction and high repetitions associated with many of the lifts, utilize a nail file to keep calluses smooth and use hand lotion.

Different Kettlebell uses:
1. General fitness
2. KB sport (competitions)
3. KB juggling
4. KB for specific sports/activities

**Ability to participate: You may participate in physical activity that may be at times strenuous.

Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as: the Turkish get-up, Bent Press, and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. (Phase II)

A balanced training program combined with a solid worth ethic and healthy nutrition plan is a sure-fire recipe for success.

How does anybody achieve success with their life and their personal health during a period of undue stress? Where do we begin… at the beginning, or do we start at the end with a small objective in mind, develop a plan and then go backwards?

What if you start where you are, map out a plan and just start making strides towards the direction of your goal? What if an obstacle presents itself, how do you resume if you are forced to stop?  “What if”…

These are valid questions we all want answered as we begin our personal quest for excellence.  When I began my personal quest and developed my fitness professional career did I set out with the intention of excellence… perhaps that may have been the case but “no”, it just evolved as my understanding increased and interests continue to deepen along with my desire to quench my thirst for what would become an endless career goal.

The definition of mind-body connection is simple and complex at the same time but in its simplest form it’s the connection or resulting from the interrelationship between one’s physical health and the state of one’s mind or spirit and overall effect on one’s health.

Historical perspective on mind and body connection

“But what if” …many of you say? And it’s as simple as “I just want to get lean, drop some fat…feel better”. Most however will be trapped by the demons, “excuses” or trolls of emotions residing in your minds that will often act as gatekeepers forbidding your successes until you learn to grab the bull by the horns.

From the worlds shift and mankind’s evolution from old to the new world, the basic “software” of what it means to be human hasn’t changed, but the external world has definitely changed rapidly in comparison. We still feel, think and react in the same manner as we did thousands of years ago to external stressors.

From the Greeks and Romans, through the Renaissance period to early Colonial American, humans are pretty much hard wire the same internally…bones, muscle and brain.

The changes externally going from an extreme need for physical survival skills and abilities have all been in recent times outsourced from the more prosperous in society to the lesser and knowledgeable work that has replaced physical work. With this shift, a less physical body has evolved and an overstressed mind fueled with poorly engineered food has created the beginning of the end.

Is this a possible shift back to the dark ages? Can we rebound? Some will…many will not.

“Mind over Matter” is about developing the mental disciplines to handle life’s challenges while also juggling all the balls in the air. Possibly having to have a life changing situation or event occur usually does it for some…a death, divorce, job loss, war, a violent crime is enough to easily put anyone over the edge and nothing brings them back. Do you have the tools in place to get back up and dust off? 

Managing to eat, sleep, work, exercise and have a fully functioning life with challenging accomplishments to help each of us achieve a level of competency for a strong mind body connection with “Mind over Matter” disciplines can be taught, practiced, refined and learned.

As the financial crisis continues to blow in our faces we can neglect to put up a fight or we can make it “easy to” by doing the things we all find “easy not to” and continue on the fight.

The most critical asset to neglect is our health. Exercise is the simplest “easiest to” and most cost effective measures for regulating mental and physical stress. It is our lifeblood. Yet it’s the one vital component most seem to take for granted during these trying times. To maintain a strong level head in the face of crisis is one of the most crucial elements of survival which forms as a result of a healthy lifestyle.

This guy is one of M2’s favorite motivational experts. He’s the same man that taught Anthony Robbins his craft. He’ll get you thinking a plane higher…

People often ask me how I became successful in that six-year period of time while many of the people I knew did not.

The answer is simple: The things I found to be easy to do, they found to be easy not to do. I found it easy to set the goals that could change my life. They found it easy not to. I found it easy to read the books that could affect my thinking and my ideas. They found that easy not to. I found it easy to attend the classes and the seminars, and to get around other successful people. They said it probably really wouldn’t matter. If I had to sum it up, I would say what I found to be easy to do, they found to be easy not to do. Six years later, I’m a millionaire and they are all still blaming the economy, the government, and company policies, yet they neglected to do the basic, easy things.

In fact, the primary reason most people are not doing as well as they could and should, can be summed up in a single word: neglect.

It is not the lack of money – banks are full of money. It is not the lack of opportunity – America, and much of the free World, continues to offer the most unprecedented and abundant opportunities in the last six thousand years of recorded history. It is not the lack of books – libraries are full of books – and they are free! It is not the schools – the classrooms are full of good teachers. We have plenty of ministers, leaders, counselors and advisors.

Everything we would ever need to become rich and powerful and sophisticated is within our reach. The major reason that so few take advantage of all that we have is simply neglect.

Neglect is like an infection. Left unchecked it will spread throughout our entire system of disciplines and eventually lead to a complete breakdown of a potentially joy-filled and prosperous human life.

Not doing the things we know we should do causes us to feel guilty and guilt leads to an erosion of self-confidence. As our self-confidence diminishes, so does the level of our activity. And as our activity diminishes, our results inevitably decline. And as our results suffer, our attitude begins to weaken. And as our attitude begins the slow shift from positive to negative, our self-confidence diminishes even more… and on and on it goes.

So my suggestion is that when giving the choice of “easy to” and “easy not to” that you do not neglect to do the simple, basic, “easy”; but potentially life-changing activities and disciplines.

To Your Success,
Jim Rohn