“Fit Body Boot Camp, Long Beach”, announces the June 5, 2010 “Burn the Fat to help the Boys and Girls Club”: a one hour and 1/2 Boot Camp event aimed to raise money for the Boys and Girls club of Long Beach and to promote fitness as part of a healthy lifestyle.

“Because of today’s economy, the amount of donations being made to charities and non-profit organizations has significantly decreased. So we’ve decided to create and event that gives back in a BIG way. By encouraging local neighbors to come down for a (one day) hour and a half Boot Camp workout where 100% of the $25 donation fee will go to the Boys and Girls Club of Long Beach – this is fitness with a PURPOSE, it’s a win-win-win for everyone involved” says –Emile Jarreau and Bea Fox, co-owners of Long Beach Fit Body Boot Camp.

The Boot Camp will take place on Saturday, June 5th from 8:00 AM to 9:30 AM at the scenic oceanfront “Bluff Park” in Long Beach. Participants are welcome to workout at their own pace for as little as fifteen minutes or, for those up to the challenge, for the entire hour and half. The workout will include fun exercises in a group atmosphere designed to burn the fat, firm and tone the entire body, with the added benefit of giving back. Every participant will walk away from this workout with a better understanding of fitness and weight-loss concepts, a feeling of accomplishment and knowledge of helping a worthwhile cause.

For a donation of $25, all participants will receive a free t-shirt and will benefit from the knowledge and instruction of four qualified Fit Body Boot Camp instructors. As an additional incentive, for every donation over $25 participants will receive a free TWO WEEK trial of Long Beach’s newest Fit Body Boot Camp.

See you on Saturday, June 5th at 8 AM to improve your health and to support this AMAZING cause for the Boys and Girls Club of Long Beach!!

Emile Jarreau and Bea Fox are the co-owners of Long Beach’s premiere Fit Body Boot Camp. Bea, Emile, Coach D and their highly trained staff of fitness professionals will be motivating participants at the “Burn the Fat to help the Boys and Girls Club” event on June 5th. 2010. 100% of the proceeds from this event will be donated to The Boys and Girls Club of Long Beach.

ALL FITNESS LEVELS WELCOMED!!

THANK YOU my dear friend and Client “Doreen” for your never ending support and for allowing us to showcase your handsome son, “David” and his muscles… “playing in the sand with Dad at the Beach”.

FOR ADDITIONAL INFORMATION PLEASE VISIT OUR MAIN PAGE, PRWEB OR CALL US DIRECT @ 562.435.4639

WE HOPE TO SEE YOU ALL!!!

A life as a full time Student, Fitness Spokesmodel and soon to take on the Competitive stage… *Alex* 1 week away from the “OC Classic Championships” @ work.

Formula Drift Long Beach 2010 from blue dawn studios on Vimeo.

“M2-K.O.”
BOXING: THE ORIGINAL KNOCKOUT WORKOUT

SATURDAY, FEBRUARY 6th 8:30AM

M2 Fitness Pros
with Jorge Rodriguez

Imagine your hands are wrapped and gloved. You slide in between the ropes and step cautiously into the ring. A voice suddenly booms across the speakers “In this corner…You! In the opposite corner…your own worst enemy – laziness and fatigue!”

Performance* Power* Undeniable confidence* NO-Excuses workout* Cardio conditioning* Self discipline

You’re momentarily stunned. Ding, ding, ding! “Round One!” Your adrenaline starts flowing and your heart starts pumping. Your eyes grow bigger as your opponent approaches you. You start rocking and shuffling, remembering your mantra “always think two steps ahead.” You realize this isn’t all just about throwing a few punches. It’s about the whole package – your mind, body and soul. You believe in your own ability. You’ve trained vigorously. You know it’s also about the strategy and mental gymnastics of boxing. Thinking quickly on your feet, you rock back and forth shifting your weight from side to side… your opponent throws you a jab … you block and pull your left arm back to prepare for an uppercut…the crowd roars!

“It is more about life than sport”

• SIGN UP NOW  (max. 2 classes per week)
•  Classes will allow a maximum of 8 students
•   Small Group Training CLASS SCHEDULE :  

Please sign up HERE or call the M2 studio directly to confirm your attendance in the class!

(see events schedule for exact dates)

The Knockout Workout
Simply put, boxing is a “knockout workout”. It provides a unique all-body cardiovascular (“cardio”) and strength-training workout. Boxing is a superb all-body approach to developing muscle in the shoulders and forearms, and building muscles in areas such as the legs, hips, abdominals, upper back, triceps, biceps and laterals. Boxing can also be an all-mind workout, enabling you to think more strategically about your moves, breathing and muscles used.

THINK like a champ. TRAIN like a champ.
Boxing is about the “PUNCH” – performance and power training, undeniable confidence, no-excuses workout, cardio conditioning, and healthy habits. With a commitment to the principles of the “PUNCH”, boxing promotes a healthy, safe approach to a whole-body, mind and soul training with unlimited benefits in both the short and long-term.

PERFORMANCE and POWER training
Boxing sessions are focused on developing performance, stamina and power and should stimulate several muscle groups enabling a dual-approach to exercise in both aerobic and anaerobic forms. Boxing training not only improves one’s speed, resistance, and strength, but flexibility and the reflexes of the muscles are also enhanced with a regular program. Additionally, repetitive motion of the arm muscles through sparring and shuffling while punching enables arms and legs to gain strength and power.

Undeniable CONFIDENCE
Boxing undoubtedly boosts one’s confidence. With proper training and guidance, and developing the strength and the proper way to use these new skills, boxing results in an undeniable core of self-confidence. Learning the proper execution of the punch combinations for a more intensive workout enables stronger and more well-defined moves, and helps to build more confidence in one’s abilities.

NO-EXCUSES workout
The commitment made is to “yourself”. By focusing on the goals of training, one is able to build the strength to WIN the match against one’s own worst enemy – laziness and fatigue. There are simply no excuses in boxing training. By maintaining an unwavering commitment to a rigorous boxing training workout, extraordinary results are built. Boxing movements require a development of balance and coordination that enables the body to be stable and maintain good form.

“Fights are won and lost on the scales”

Cardio EXTREME CONDITIONING
Boxing training also vastly improves cardio conditioning. The variations of the sparring jabs and power punches combine all of the aerobic-forms of exercise into a fitness regimen that is guaranteed to encourage a full cardio workout. Boxing workouts can burn up to 350 to 500 calories in an hour. With variations in movements and proper training, one is able to maintain the recommended heart rate at 75 to 85% of the maximum heart rate in order to fully realize results. Cardio-conditioning the whole body through a boxing workout simultaneously builds endurance, agility and coordination.

Healthy habits SELF DISCIPLINE
Boxing also promotes healthy habits. A sense of positive satisfaction arises through the release of endorphins during a productive boxing workout. Staying committed to a regular program also requires committing to a healthy diet and avoiding unnecessary fats and sugars, the types of foods that slow down one’s metabolism and are detrimental to promoting energy.

Through healthy habits in both a regimented boxing program and eating balanced nutritious meals, one will experience relaxation, stress relief and a sense of self-motivation. Boxing training also helps in redirecting negative energy into a more positive format.

Boxing is the original “knockout workout” – promoting an all-body, mind and soul conditioning and promising positive results. Using the principles of the “PUNCH” method and always following safety rules and regulations will enable one to develop not only the physical aspects of being fit, but also train one’s mind to think strategically. Remember to think like a champ…train like a champ…look like a champ!

About Jorge A. Rodriguez

With over 20 years of experience in the boxing world, Jorge A. Rodriguez is a Golden Gloves champion and a Diamond Belt Tournament Champion. As an amateur boxer and veteran of over a dozen professional fights, he boasts an 11 to 1 record. Jorge believes firmly in his mantra of “think like a champ, train like a champ, look like a champ” and using the PUNCH method to enable the development of a commitment to boxing as a sport or exercise.

His philosophy on boxing is to strive for a balance in building strength as well as remaining healthy in nutritional choices and keeping a positive mental attitude. Originally from Mexico, Jorge grew up immersed and surrounded by boxing as a safe and positive form of exercise and fitness. He sees boxing as a way to keep fit and redirect energy towards something that trains not only one’s body but also mental acuity.

Currently retired from competition, with his passion for and love of boxing, Jorge currently trains and teaches individuals of all ages as well as semi-professional preparation.

“What we buy is not simply some “thing”, but some idea that is embodied by that thing”

Experience the benefits of the “M2-KB” kettlebell program first hand, while participating in our FREE demo. If you haven’t been to M2 for a workout or seen the studio’s new, (but not so new) space, here’s a great way to get your bum in gear!!

Come get a GREAT workout… and some fashionable digs that pull, tuck and emphasize all the right spots! Giving you the body that you’d only otherwise get after training with the Pros.

M2 will improve the view and encourage you to GET to the gym so you can get yourself looking good NO MATTER what you wear!!!

“Let’s say we go to the gym and burn 3,500 calories every week… that’s 700 calories a session, five times a week. Since a pound of fat is equivalent to 3,500 calories, does that mean we’ll be a pound slimmer for every week we exercise? Come find out…

JOIN US FOR A NO BULL Q&A SEMINAR where you’ll learn disciplines that can be managed, monitored, measured, and enforced.

EAT and still BURN the FAT!! M2 CLEAN HOUSE 101 for maximum FAT LOSS, energy, strength and performance.

This is a FREE event and is limited to FIFTEEN people, based on first come-first serve “registration”… reserve your seat!!

This seminar is loaded with information and solutions to your weight loss… we’ll give you the secret to your BELLY FAT loss formula.

WEDNESDAY, JANUARY 20, 6:30PM (SOLD OUT)

SATURDAY, JANUARY 23, 3:00PM
@ the M2 STUDIO (LIMITED seats left)

“How can I lose fat fast?” That has to be the most common question we get asked at M2 Fitness Pros. What you put in your mouth dictates how you pack on the pounds.

Come discover “in just a few short minutes”… Your most Powerful Weapon, Knowledge!

Effective Programs that work to Guarantee your FAT LOSS success.

It’s all in what you eat!

 How to select the best fat burning power foods
 How to and when to eat carbs that actually aid in fat burning
 How to eat fats that make you burn the most fat off the belly
 How often you MUST have a “cheat meal”
 A “pennies” on the dollar approach to supplementation
 How to eat on the road… and more

PLUS “20 Ways Quick Start”

 How to measure the right cardio intensity for your body
 Impact vs. non-impact
 Extreme Calories per min.
 Training HR
 How to train Big for maximum Fat loss

We also Recommend:

The M2 Fitness Pros Assessment and evaluation as a starting and focal point for our clients that are entering into any of the M2 Fitness Pros programs. This is a useful tool in establishing each individual’s baseline fitness levels.

Once we determined your lean to fat ratio, we will then coach you on creating the right balance for you with a proper nutrition program. The ultimate goal is a smarter approach to a healthy mind and body. By knowing the right amount of calories to consume you’ll avoid over or under eating, fatigue, stress, and unnecessary overload to the body.

There are hundreds if not thousands of theories and diet plans, here’s a look at a few… fifty years of history on diets…
1950 The New York Times claims overweight is our number-one health
problem.
1959 The New York Times now reports that Americans suffer “a dieting
neurosis.” Gallup Poll finds 72 percent of dieters are women
1961 A Queens New York, housewife, Jean Nidetch, starts dieting
discussion group. Seventeen years later, sells her Weight
Watchers empire for $100 million.
1966 Atkins Diet published in Harper’s Bazaar.
1977 Liquid protein diets banned after three deaths
1982 John Hopkins University researchers calculate that Americans
have swallowed more than 29,068 “theories, treatments, and
outright schemes to lose weight.” NFL endorses Diet Coke for
men.
1990 Oprah Winfrey loses 67 pounds on Optifast; one year later, Oprah
gains back 67 pounds
1992 The National Institutes of Health champions moderation and
daily exercise as the best diet. Extreme obesity is declared a
disease.
2002 Atkins returns along with South Beach as they and other low-carb
diets become the new trend in weight-loss. Body Solutions,
another quick-fix diet pill, files bankruptcy.
2003 Ephedra-based products are banned in California and other states
as research points to overuse and abuse causing serious injury and
or death. Obesity reaches highest level in U.S. history.
2009 M2 Fitness Pros unleashes its most potent fat loss program…

Exercise and Nutrition continues to be the #1 healthy solution to fat loss

“You better get on a first name basis with heavy deadlifts if you are after a hard butt!” –Pavel Tsatsouline

How would we look any better than we look now if we don’t challenge our muscles?

“Deadlifts? No, no. That’s a man’s exercise; we don’t want to hurt ourselves now do we? You better stick to this here butt blaster instead. Don’t go too heavy now; that’ll just make you big and bulky like those female bodybuilders. If you want to ‘tone up,’ you need to go for the ‘burn’ with high reps and just a little bit of weight. Okay, now over to the hip adductor machine this one is great for targeting and toning up those inner thighs.”

And as if the abundance of misinformation spouted out by the average lay person regarding women and weight training isn’t enough, these words actually came from the mouth of a “certified” personal trainer. A man’s exercise? What the heck is that? Are women so incompetent and weak that they can’t manage to conduct exercises with barbells and dumbbells or something? Higher reps to tone up? Big and bulky?–John Berardi

Weightlifting rooms up until a few years back were much different than they are today. It was less likely that you would find women handling the heavy iron alongside the men who have traditionally dominated this aspect of exercise since its inception.

Nowadays you’re just as likely to be waiting in line to grab a set of dumbbells from a woman as you are a man. The secret is out, strength training works for women! It melts the fat, builds the muscle, it aids in reducing anxiety and stress and it significantly improves your physical appearance by shaping your body into a tone, tight and lean physique, unlike any other exercise.

“A desirable female physique is one that can only be achieved by moving some serious iron in the weight room!”

Weight training is by far the most effective way to change the shape of your body.

“I don’t want to get Bulky”…this was one of the concerns brought up by an M2 female newbie this morning. In this article you’ll find the TRUE FACTS about women and weight training. Hear it from the top experts themselves…

How Women Should Train…

1. If you want to be lean, sexy, and hard, you should train with weights.

A desirable female physique is one that can only be achieved by moving some serious iron in the weight room! But what about all the talk about weight training making women big and bulky? First, it is physiologically impossible for you as a woman to put on large amounts of muscle mass; you’re body’s hormonal makeup is not one that will allow you to do so.

God never intended for women to look like men (go figure), so he made the chemistry of each gender’s respective bodies different. Regardless of how you train, how often you train, how much protein you eat, etc, you’re not going to even come close to the big, bulky physique of a female bodybuilder.

It will not happen. That look is only obtainable by one means: steroids. Because their natural hormonal profiles would never allow them to get that “big,” they resort to changing their body’s chemistry through the use of illegal drugs. Secondly, if the right training method is chosen, the hypertrophic (growth) response to resistance training can be even further reduced. This brings us to our next point.

2. If you want to be lean, sexy, and hard, you should train HEAVY.

Yeah, I know what they told you, lighten the load and go for the burn… hogwash. To comprehend why this is indeed nonsense, we have to understand a few things about muscle tone in general. There are two types of muscle tone; myogenic and neurogenic. Don’t get thrown off by the sciency words; the first simply refers to your muscle tone at rest. It is affected by the density of your muscles; the greater the density of your muscles, the harder and firmer you will appear. Heavy training increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle).

Training in higher rep ranges promotes more sarcoplasmic (fluid) hypertrophy, which in turn yields a “softer” pumped look. If you want to be hard, firm, tight, etc, the latter is certainly not the way to go. The second aspect of a muscles’ tone is neurogenic tone, or the tone that is expressed when movements or contractions occur. Again, lower rep training comes out on top as training with heavy loads will increase the sensitivity of alpha and gamma motor neurons, thus increasing neurogenic tone when conducting even the simplest of movements (i.e. walking, extending your arm to point, etc).

Finally, as alluded to in point number one, training with heavy loads and low volume (sets x reps) is the best way to get hard and strong, but not big. Muscular hypertrophy is generally a response to a high volume work output; therefore, by keeping the sets and reps low with heavy training, you won’t have to fear getting overly big (this really isn’t even an issue due to the physiological reasons mentioned earlier).

Why then is it commonly recommended that women train with lighter loads? Well, there are a couple reasons. First, there is the typical stereotype that women are weak, fragile creatures who can’t handle anything more than pushups on their knees and bicep curls with pink dumbbells. Try telling that to 123 lb Mary Jeffrey who bench presses a world record 275 lbs and you’ll likely get smacked upside the head with a 45 lb plate. Give me a break. Secondly, the belief that high-rep training increases muscle tone is 100% myth.

Strength training guru and Muscle Media contributor Pavel Tsatsouline explains this quite nicely, “Your muscle fibers are like mouse traps… they go off by themselves, but need energy to be reset to contract again. A dead body is out of ATP, the energy compound that relaxes the muscles… A high rep workout exhausts ATP in your muscle and leads to temporary hardness… The only way to make such ‘tone’ last is by killing yourself.” Hmmm, sounds like fun to me. Pavel goes on to note, “You better get on a first name basis with heavy dead[lift]s if you are after a hard butt!” This brings us to our third and final point.

3. If you want to be lean, sexy, and hard, you should train with compound, multi-joint movements.

Forget the butt blaster, forget leg extensions and leg curls, and forget “muscle sculpting” with Susie the hyperactive personal trainer. As stated in point number two, if you want to sport a hard body, you better start training heavy. Big, compound movements such as the deadlift and the squat are superior to machine, isolation-type movements for hardening up your thighs and butt as they allow you to use maximal weight while training a number of muscle groups simultaneously.

Another benefit obtained by performing multi-joint compound movements is increased confidence. With strength comes confidence. Also, there is nothing like claiming your ground in the gym by loading up the squat bar and proceeding to execute a few heavy, crisp repetitions. After all, 90% percent of the guys in your gym probably don’t squat, and those of them that do most likely resort to using the smith machine and/or doing partial repetitions.

Know why? Because free squatting with a full range of motion is hard. It takes will power to get under that bar week after week and squat all the way down. Simply put, most people fear the squat and the deadlift (along with anything else challenging in life). So, after that macho guy gets done barbell curling in the squat rack, throw the bar up on the J-hooks where it belongs and show ‘em what kind of woman you are!

“So, ya want me to lift how much?”

Don’t get the impression that I’m telling you that you need to be able to lift “x” number of lbs to obtain a hard physique. Heavy is a relative term; 600 lbs is considered “light” to some of the guys on the Westside Barbell powerlifting team; however, the average gym goer would deem that same load monsterously heavy. In fact, if I loaded 600 lbs on the squat bar and proceeded to attempt a repetition, I would be rewarded with a few broken legs, but I digress.

It’s not important that you move big weights; what is important is that you are selecting and lifting loads that are heavy for you. Over time, you will get stronger and the poundage you can handle will increase. So, for you as a female trainee, a “heavy” load can be defined as a weight that you can lift in good form for 3-6 repetitions. This is in agreement with the recommendations of Canadian strength coach Christian Thibaudeau as he notes, “Women do not have the capacity to recruit as many motor units as men do.

As such, they’ll need 1-2 more reps to fully stimulate their muscles. So when training for strength, a man should use between 1 and 5 reps while a woman will benefit more from doing 3-6 reps. Also, most women will need to perform 1-2 more sets of an exercise to achieve the same degree of stimulation as a man, once again because of their lower motor unit activation.” –John Berardi

“M2-KB” KETTLEBELL FUNDAMENTALS DEMO

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

Saturday, January 16th 0800 @ M2 Studio

Beginner ”M2-KB” Group OBJECTIVES:

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…

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.

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

Learn fundamental 1-kettlebell movements

Hey Gang…

Super class!!! We had a great turn-out this past Saturday and so far, so good… lots of positive feedback from the “M2-KB” Demo and Workshop. Please continue to share your thoughts.

Those of you interested in class format…

 SIGN UP!! NOW for 4 weeks of Intro to KETTLEBELL CIRCUIT (typically min. of 4wks to learn basic fundamentals listed on lesson plan/handout then move into full on class) TONS FUN!!
(max. 2 classes per week)

CLASS ON SCHEDULE: SATURDAY, JAN 16th @ 7AM

NEXT DEMO: SATURDAY, JAN 16th @ 8AMfor those of you interested in attending this workshop, please reply a.s.a.p!

 Beginner classes will allow a maximum of 4 students

LIMITED SLOTS!! Interested in adding this to your current program? We need to accommodate schedule. M2 members with full profile programs… one of your current indoor sessions can be utilized in exchange for the “M2-KB” class. You may also add to your program.

NON-M2 MEMBERS INQUIRE

 Small Group Training CLASS SCHEDULE:

Classes beginning January 16th, check schedule for further updates.

 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 to learn in-depth body alignment and safety techniques needed to correctly execute fundamental Kettlebell lifts and swings.

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

We’ll see you all @ studio for another ass-burning week!!

B&E|M2

“What does it take to become FIT for a KING… or QUEEN?

“You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes,” says Butler of his dedication. “That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more. Instead, I was standing there feeling like a lion.”

You will not achieve super star status unless you are dedicated to staying committed “show up!” and follow the program.

“3 months, 4 hours, 7 days a week…”

“It’s tough when you have to work 14-15 hours, then have to get up at four thirty-five in the morning then go lifts weights for two hours then go to work all day. So it’s been hard. It’s weird, my body doesn’t feel the same… nothing fits the same way, it’s like strange but you get into it- you love it! In the long run you’re so thankful you had the opportunity to get there.”

“I have a huge appreciation for what these people do… they taken something from our own lives and applied it to this. It’s become a dance”

There’s no magic, short cuts or quick fixes in this business called “life”, just hard work.

“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.