kettlebell WORKOUT

www.kettlebellinc.com
Holiday
Survival Guide
By Lisa Shaffer
Gluten and Dairy FREE
BananaBy Lauren
Bread
Brooks
Kettle-Baby!
By Jessica Huthmaker
Steve Maxwell
kettlebell WORKOUT
Volume 4, Issue 3 December 2010- 1
Steve Maxwell
kettlebell WORKOUT
Steve Maxwell Kettlebell Workout
Volume 4, Issue 3 December 2010- 2
I
t’s been twelve years since
kettlebells entered the United
State’s collective consciousness.
I was right there in 1998 and immediately saw the potential; I was playing with my own set of homemade
KBs for two years before I ever met
Pavel Tsatsouline.
Like all good things, the
beginning was simple and innocent
enough, but once the social element
entered things have became more
complex, twisted and roiled. Here
come now the HKC, RKC, MKC,
KFC...IKKF, KKK...the list of
acronyms marches by and somehow these letters are supposed to
mean something. Further, there’s
hard-style, soft-style, the inevitable hybrid style...and the debates
continue and we even begin to forget
the original, simple idea. Much like
the early days of Brazilian jiu-jitsu,
kettlebells have gone through the
same process of social complexity.
First, no one knew what it was; then
everyone condemns and claims it
can’t or doesn’t work; then everyone emulates and copies...and now,
busily competing!
Just as with BJJ, because of
a dearth of truly qualified instructors, people began to acquiring false
credentials and titles for themselves
in their efforts of self-legitimacy
and moola-making. Oh, how like a
large family (or slopping hogs) we
rush and shove to squeeze in a place
at the feeding trough just to grab a
piece of that pie!
Don’t get me wrong: The
people of these United States benefit from upstart movements like
kettlebells. But what I’ve noticed
in this country is there exists such
a fear of market competition that
people readily lie about their experience, background and credentials
in order to impress others enough
to purchase their products and
services.
Kettlebell “providers”
Steve Maxwell Kettlebell Workout
think they need to do this to get over
the competition. The irony is that
it’s completely unnecessary. Let’s
examine the facts, and an overview
of the actual role kettlebells play in
the life of ordinary citizens.
1. The United States is officially
the fattest nation on earth. USA
Today listed the order of national
obesity and USA was first, with
Mexico in second place.
2. It’s been measured (by people
who do these things) that only
15% of the US population regularly exercises in any way, shape
or form, at any given time.
3. What qualifies as exercise in
this case includes walking the
dog, mowing the lawn, vigorous house cleaning, mall walking, etc. This means that those
people doing exercise as a
specific fitness activity unto
itself is is likely closer to 10%.
4. Of this 10% of the populace,
most are engaged in big-box
gyms--the corporate
chains-and in these gyms, what passes
for exercise generally involves
rodent-caliber scurrying on
various and sundry machines,
plus group class activities
and if resistance exercises are
performed at all it is generally
ing the bodybuilding magazine
madness
routine of the week.
6. This leaves a tiny minority of
the general population seriously
working out, ie
performing meaningful and progressive
exercise programs--maybe 1%
if you’re feeling especially optimistic--involving themselves
with the so-called functional
fitness movement, such as
kettlebells, sandbags, MovNat,
etc.
This is a tiny amount of
people who know what kettlebells
are, much less lifting them!
But Steeve, Jillian Michaels was on
TV with kettlebells!
But Steeeve! Kettlebells are sold in
Target!
But Steeve, everyone I know is
swinging kettlebells!
Well, let’s not forget that
birds of a feather flock together aka
the concept of relevance. It’s estimated that in 2009 there were over
307,000,000 in the United States.
There are 52 metropolitan centers
here, each with populations of over
1,000,000.
But what I’ve noticed in this country is there exists such
a fear of market competition that people readily lie
about their experience, background and credentials in
order to impress others enough to purchase their products and services.
a cursory set or two done on a
tracked machine.
5. Of the 5% or so using weights,
maybe 2.5% make up the
barbell/dumbbell
crowd-usually a bunch of kids--follow-
So even 1% of the population means there are still over
1,000,000 people lifting kettlebells-if the 1% guess is accurate. While
this number may be negligible when
compared to the entire US populaVolume 4, Issue 3 December 2010- 3
tion, it’s still a significant amount of
human flesh.
But let’s backtrack for a moment....
1. Compared to the rest of the
world, the United States population is extremely fat.
2. The majority of people in the
US don’t work out, that is, most
people don’t lift kettlebells or
have never even heard of them.
This means there is a vast,
untapped market out there that
kettlebell training can greatly help.
Steve Maxwell Kettlebell Workout
others. Later, I recognized the
kettlebell as a perfect instrument for
the job.
Here’s the thing: people
reading this article, in this magazine,
don’t need to be sold on the virtues
of kettlebells--we are already the
True Believers!
Which brings us to the
other thing: the kettlebell is genuinely such a fantastic training tool
we need not resort to hucksterism, scams and/or the outright lies
already part and parcel of the fitness
arena. All anyone has to do is try
one kettlebell out to see that there is
something to them.
There is a great potential
market in the US and it’s up to
each individual KB trainer to tap
into that market. So now for the
$64,000 question: How will you
tap into that market? What is your
intention? If your intention is to
go in there and attempt to conjure
up as much money as possible, it’s
inevitable your lower nature will be
revealed and people will see your
attempts for what they are and this
thing you offer will be chalked up
as just another fitness scam.
As a kettlebell trainer,
kettlebells begin to symbolize who
you are as a person, and will be the
medium in which your personalThere is no reason for those people
ity is revealed to your clients and
on the business end of kettlebells
potential clients. This is a personto fear perceived competition. We
ality-driven business and the most
can all work for the rest of our lives
relevant aspect of your personality
and still never come
in this case is enthuclose to reaching the Enthusiasm will trump siasm. Enthusiasm
potential of paying actual knowledge--and will trump actual
customers out there.
knowledge--and
Truly, people even good looks--every even good looks-don’t want to be
single time.
every single time.
fat and unfit, they
Enthusiasm reflects
simply don’t know any better. It’s
joy and care...and is infectious.
a lack of education. Long ago,
There exists at least a ton of
very early in my life, I recognized
marketing advice out there for how
in myself my role as a provider
to attract customers, some lame and
of health and fitness education to
some perhaps worthwhile. Perhaps
Volume 4, Issue 3 December 2010 - 4
you have even sat through a few
you must take your own educalectures on this topic. You might
tion seriously. Go to workshops
have heard suggestions such as
and seminars, read everything you
fliers, writing articles for associated
can get your hands on, and pracpublications, purchasing advertisetice plenty of self-experimentation.
ments and marketing lectures, but
Don’t be afraid to try new things-I, Steve Maxwell, tell you this: the
but keep your enthusiasm in check
until you know if it’s merited.
most important thing you can do is
BE an example of what it is you are
So, if you have the personaloffering people--and to genuinely
ity, knowledge, and the enthusiasm
care about these people. If you’re
necessary to make it in this business,
in this business to generate lots of
the best way to get the message out
paper--as in dollar bills--I suggest
there is old-fashioned word-ofthat you stop now, because you’re
mouth. THIS is how you get clients
in the wrong business.
into your gym and classes. The
Clients are acquired--and
most powerful marketing tool ever.
It doesn’t matter what people tell
kept long-term--by simply demonyou about your lettlebell programs
strating the value of what it is you
to your face--it’s what they tell
do. The best way to demonstrate
others when you’re
this value? Produce
measurable results. Without local competi- out of earshot. This
There’s
nothing
tion, your clients will is why you need
never fear competilike getting results
never
truly
know
how
tion, because you
that keeps people
will attract those
coming back week
good you are.
very people you can
after week, month
most help and who in turn can most
after month, and year after year.
help you. Thus if you sincerely wish
In order to produce results,
to help people and provide a useful
however, you’ve got to know what
you’re doing! This means product
service, your genuine enthusiasm
will attract the right element. And
knowledge, which in turn means
Steve Maxwell Kettlebell Workout
you don’t have to worry anymore
about economics. And you can
sleep better each night.
More on Competition
Without local competition, your clients will never truly
know how good you are. Competition provides exactly this: a point
of comparison. Realize that there
exists different strokes for different
folks. Know that there are people
out there you can’t help and that
others may help. Sometimes you
are better off sending a potential
client down the street. Further,
there are certainly people out there
who you decidedly don’t want to
work with; having a local competitor gets you off the hook.
More on Personality
As I said, this is a personality-driven business; people don’t
come to you because of your ability to perform stupid pet tricks.
Customers come to you because
of your warmth, friendliness and
Volume 4, Issue 3 December 2010- 5
enthusiasm. The average kettlebell
client couldn’t care less how many
snatches you can do or whether
you’ve set world records. Don’t be
intimidated by the exhibitionists out
there and their egotistic displays of
KB prowess. They will always exist
and they will always attract a certain
element of the market to them but
this business is not about what YOU
can do; it’s about what you can help
OTHERS accomplish. For the most
Most people in the US have
never heard of kettlebells, leaving a
huge market out there for kettlebell
trainers.
The kettlebell really is an
effective fitness tool; it truly delivers--WE know this.
If you are true to yourself,
and develop yourself into the the
highest level instructor you can be,
through cultivation of the higher
personality and fitness knowledge,
Something I always admonish my own students
about in my seminars is to NOT work out with your
students. You aren’t there to get your own workout,
but to attend to your clients.
part, the average person (and make
no mistake, the majority, ie 99%, of
your clients, even as a coach at a
high level, will be average people)
is seeking a coach who demonstrates a keen interest in their progress and cheerfully assists them in
becoming the best they can be. The
super studs of sport don’t typically
make the best coaches and teachers
for this reason, though there are, of
course, always exceptions.
Something I always admonish my own students about in my
seminars is to NOT work out with
your students. You aren’t there to
get your own workout, but to attend
to your clients. There is no way you
can get your own proper workout in
while paying appropriate attention
to form and technique in your class.
Wrap Up
Wrapping this up, the majority of people in the US are hurting.
They suffer from gross obesity and
overweight, among other less visible sicknesses. The majority of
people do NOT work out, and those
who do, do so in a most ineffectual
manner.
Steve Maxwell Kettlebell Workout
you will certainly attract all of
the clients you could ever need or
want. Financial abundance will be
a consequence of your actions NOT
the cause.
Because of this there is no
need need to fear competition or
your brethren in the field. We kettlebell trainers are a tiny minority in a
field of potential! Stop believing in
a finite universe!
I offer you the example of
Kettlebells Iceland, far flung on
an island of only 300,000 people.
Iceland, the country, suffered one of
the worst economic crashes EVER,
yet Kettlebells Iceland--that very
same year--had an unprecedented
spike in membership, (this despite
the fact the owners had left for a year
of world travel and weren’t even in
the country, much less on site) their
business doubled. They regularly
hold classes with 50 participants,
sometimes up to 75 or more. They
had to expand there space into the
surrounding building.
What happened? The people
of Iceland recognized--and grasped-the value that kettelbells bring to
their quality of life and when their
income became limited, they chose
to invest in a realm where they had
more control: keeping themselves
healthy.
Kettlebells Iceland brought
the customers in droves using the
brute force of their enthusiasm and
kick ass classes, adapted in their
own style from a foundation built
upon my training systems.
Don’t be fearful of the
collective economics. Always find
ways to become more and more that
which is your truest self. If that self
is a kettlebell trainer, then nothing
can obstruct your success in the
field.
- Steve Maxwell
Upcoming events:
Steve Maxwell Strength
& Conditioning Seminar
Saturday 20 November
2010
Portland OR
Maxwell Level One
Kettlebell Certification
Saturday & Sunday 19/20
February 2011
Portland OR
Kettlebell, Body Weight
and Joint Mobility
Training
Saturday 19 March 2011
Las Vegas NV
Recognized as one of today’s most creative
strength and conditioning coaches, Steve
Maxwell’s talent for constructing fresh,
well-rounded and effective mixed-modality
workouts is legendary.
Find out more about Steve Maxwell and his
videos at MaxwellSC.com
Volume 4, Issue 3 December 2010 - 6
By Lauren Brooks
Gluten and Dairy
Free Banana Bread
For those who know me I don't spend a whole lot of time in the kitchen. This banana bread
is THAT good that I wanted to share it with everyone. Yesterday was Ben's birthday and I
wanted to make him a cake that we could both eat without feeling too guilty. Guilty meaning no stomach pains and bloating afterwards. This banana bread / cake is made with
Almond Flour.
Here are the ingredients. I found this on the Specific
Carbohydrate Diet website but used less honey, more
bananas, and added spices to make it a little healthier
and tastier. Here is the recipe.
3 cups of Almond Flour
1/3 cup of honey
3 eggs
2-3 very ripe bananas
1/2 tsp baking soda
1/2 tsp apple cider vinegar
1/2 tsp of cinnamon and nutmeg
Gluten and Dairy Free Banana Bread
1. Smash Bananas or put in a food processor.
2. Mix all ingredients together unti smooth.
3. Pour in a loaf pan and bake at 350 for 50-60
minutes depending on your oven. If you pour in
3 mini loaf pans (which I did) then bake for only
40 minutes.
It was moist and sweet. I loved it and have a hard time
not eating so much of it. The calories are a bit higher
due to the fat from the Almonds. But it's good fat and
low carb! My stomach feels great. Besides, I don't
count calories anyway.
Volume 4, Issue 3 December 2010- 7
Kettle-Baby!
P
By Jessica Huthmaker
ickles and Ice cream?
Backaches and swollen
ankles? Not if kettlebells
are a part of your prenatal regimen!
Before kettlelbells came
into my life, I had constant weight
struggles and was never able to
find a joyful balance of nutrition
and exercise. Though I had lifted
and competed for well over a decade, unreasonable diets combined
with an hour of lifting weights plus
a (dreadful) hour on the elliptical
yielded mediocre results physically and mentally I was burned out,
bored, and feed up. I had thought
about one day becoming pregnant,
and facing this method as the only
way to lose weight after pregnancy
was also dreadfully discouraging.
Thankfully, I was introduced to kettlebells, became RKC
certified, and life has never been the
same!
I knew the several years of
consistent kettlebell training I had
invested in would be an asset when
I became pregnant for the first time.
Myself being the first guinea pig I
had access to, I became my own
control group in experimenting
with just how beneficial kettlebell
training was/is in relation to pregnancy and being a first time Mom.
I was told by my midwife
that I could safely continue my
Kettle-Baby!
Volume 4, Issue 3 December 2010 - 8
current exercise routine, but after conception was no time to try
something new. Being firmly rooted in Kettlebell training 3-5 times
per week, why would I want to try
anything new? Nothing had ever
changed my body physically along
with my mental outlook like kettlebells had! It’s fun and it works!
Prior to becoming pregnant,
I had maintained my weight and
shrunk in size with very little extra effort by committing to regular
kettlebell lifting and clean eating,
mostly Zone. When I became pregnant I continued what I had been
doing with little change.
My swing was typically a
24kg, 20kg, or a 16kg and pressing
and snatching was 20kg or 16kg. I
was even a little surprised that I felt
no need to go down in weight until
about 7 months! I would find that I
would get out of breath a little sooner as time went on at which point I
lowered my weights and increased.
One shortcut I was happy to take
was that as my belly got bigger, my
pushups got shallower! Also, as
my belly grew, I switched to single
arm swings rather than double.
A typical workout throughout pregnancy looked like this-
3-4 Circuits of:
10-20 Pushups
10-20 Swings
5-8 Clean to press left/right
5-8 Front squat, one bell left/right
10-15 Snatches left/right
10-20 Plie squats (to stretch and
open hips)
I also did Z-health before and during workouts and finished up with
the foam roller.
Under close supervision of
my midwife, each week she gave
Kettle-Baby!
me the go ahead
to continue my
3-day per week
workout routine,
and was amazed
at the ease of
my pregnancy!
My tests always
came out crystal
clear, the baby
was growing at
a healthy weight,
and I was gaining
about 1 pound per
week with little
extra fat. I remained mobile, had
no back pain, could sit, stand, bend
over, get around easily and comfortably, and swing kettlebells with the
best of them! It was hard to tell I
was pregnant until almost 7 months.
I maintained a full work schedule
training kettlebell clients all day
with great energy up until the week
before I delivered. The only reason
I took the week off before my due
date was to get the house ready for
our new baby!
Delivery and Post-Partum
Our 7lb, 5oz healthy b a b y
boy arrived after 10.5
hours of labor. It was
harder than a kettlebell workout, but I
am convinced the
level of ease I experienced
was
greatly in conjunction with the
amount of kettlebell training
I had invested
in. I was able
to have completely natural
childbirth and the next day
was up and around enjoying the
newfound joys of motherhood! I
had gained 27 pounds during my
pregnancy and within 12 days of
giving birth I was at my pre-pregnancy weight.
I waited 18 days after having Elijah James to go train at our kettlebell studio with a group of friends,
though I felt like I could have after
only one week. I was able to do a
full workout, and again, my only
drawback, was being more out of
breath than usual. I quickly resumed
my 3 day per week workout schedule and haven’t stopped!
So the conclusion to my experiment:
Kettlebell training continues to
reign as the most versatile, effective, enjoyable fat burning training
modality
incorporating
strength, cardiovascular
fitness, mobility, stability, and
balance,
even
during pregnancy.
It can be done at
the gym, at home,
or at a park and definitely fits into a newborns nap schedule!
For more information
please visit www.KettlebellKonnection.com
and be sure to pick up a
copy of Kettlebell Konnection: Build your own
workout DVD!
Volume 4, Issue 3 December 2010- 9
Holiday
Survival Guide
Where did this year go? It seems like just yesterday we were
talking about New Year fitness resolutions. How did you do with
your fitness goals this year?
A
by Lisa Shaffer
re you still struggling to lose the 7-10 pounds you
put on during the holidays last year? I certainly
hope not, but if you are, now, and I mean this
second, is the time to make a plan to get through the holidays without gaining another 7-10 pounds.
It’s a never ending cycle. The holidays sneak up
on us and we find ourselves overwhelmed, stressed out and
starved for time and sleep. So what happens? We end up
making the worst possible choices; fast food consumption,
workouts that are nonexistent and putting our own health
last on the list. There really is no excuse for this behavior.
It all boils down to lack of planning and priorities. Don’t
let this happen to you.
These 4 things will get you through the holidays
happy and healthy.
1.
2.
3.
4.
Time management and planning daily
Workout no matter what
Nutrition
Change your mind set
Time management is the biggie. It’s really easy to
fall into the trap of “I’ll just deal with that when I get there”.
The problem with that mentality is that when you get there
you have 5 more things to deal with at the time. I find
it best to spread things out and deal with them in stages.
First things first and that is to make a plan daily. Working
out needs to be a high priority. Make your to do list every
Holiday Survival Guide
Volume 4, Issue 3 December 2010 - 10
‘
no excuse not to workout. It’s portable, it’s very effective and it doesn’t
take much time. Even 15 minutes
a day will keep you on track. Better
yet, I say be bold. Set a big goal and
make it public. Here’s an example;
‘
single day. When you can actually
see what needs to be done and then
check it off, item by item, as you do
it there is a huge sense of accomplishment and feeling of being in
control.
When you have an effective training tool
like a Kettlebell there really is no excuse
not to workout.
Along with planning your
daily tasks you need to plan your
meals as well. I know, this is such
a pain and it seems like all you are
doing is adding to the list of things
to do. But, if you don’t make that
extra effort to plan your meals you
will never get through the holidays
without gaining weight. Be sure to
take your lunch to work as well. It
saves time during your day so you
can get a little Christmas shopping
done during lunch or better yet, get
in a 30 minute workout if possible.
Either way, you aren’t wasting time
and money eating your lunch out
every day.
Start a gift shopping list
early. I drive my family crazy
with this one. November 1st I start
asking my family members what is
on their Christmas wish
list. Over the next few
weeks I make an effort
to start picking things
up as I see them or
when I’m in the area of
the store. It spreads out
the financial burden and it keeps me
from putting if off to the last minute.
Shop online when possible. Many
retailers have discounts and/or free
shipping for the holidays.
Make a plan for working out.
When you have an effective training
tool like a Kettlebell there really is
last year on The Kettlebell Connection forum (thekettlebellconnection.
com) we did a challenge that Jim
Beaumont started for the month of
December. It was a Turkish get up
challenge. One TGU for every day
it was of the month. On December
first we did 1 TGU on each side, on
December 2nd we did 2 TGU’s on
each side and so on for the rest of
the month. By the time December
31st rolled around it was a very nice
challenge. Plus, we all gained a lot
of strength in the process. I decided
to add on swings to go along with
the TGU’s. We also did 1000 swings
in the first week, 1500 swings in
the second week, 2000 week 3 and
then 2500 in week 4. What? Was I
nuts? Well, I thought so at the time
because it was very much a challenge to get it all in on
top of everything else
I had to do but I was
committed. One thing
that kept me going
was doing it online
with other people and
making it public. It’s really hard
to just quit when you know others
are watching and counting on you.
I have to admit that was very hard
to push through but it paid off big
time. When I went to all the after
Christmas sales I was buying jeans
a size smaller. Let me tell you, it
Even 15 minutes a
day will keep you
on track.
Holiday Survival Guide
felt great! Making your workouts a
priority is more than worth it.
I already mentioned planning your meals. I’m going to talk
about nutrition here. There are
some simple rules to follow for
healthful eating. You’ll have more
energy and you will put your body
into fat burning mode.
Say NO to:
Fried foods
Sugar
Corn
White starches or bread
Wheat products
Dairy
Alcohol
Soda
Say YES to:
Veggies
Salads
Fruit that is fiberous,
low glycemic (apples,
berries, grapefruit)
Healthy fats such as
avocados, nuts/seeds,
olive oil
Clean protein,
chicken, fish, eggs, no
processed meats
Clean carbs, brown rice,
hummus, beans, lentils
Drink water and lots of it.
Go for one gallon a day.
If you will eat like this 80%
of the time then you earn your treat
every once in a while. You’ll see
pounds shed off; you’ll have more
Volume 4, Issue 3 December 2010- 11
‘
world; we have major holidays all
year long and most of them revolve
around some kind of candy or junk
food (Valentine’s Day, Halloween,
Easter, they even make red, white
How many times a year have you said
“I’ll workout tomorrow”?
simply having a justification for
every bad choice you make. Here
are a few you may be using.
• The holidays are only once a
year.
• I’ll deal with it in January.
• It’s only one party.
• One bad meal isn’t going to
hurt me.
• I’ve earned this......
• I’ll workout when I have
more time.
I’m sure if you thought about
it you could come up with 10 of your
own. If you find yourself making
these excuses chances are you live
in La La Land. La La Land is fun, I
stop by there sometimes myself but
you can’t live there. Here is the real
‘
energy and feel much better. Do it!
You won’t regret it.
Lastly, you need to change
your mind set. It’s critical. I like to
call this living in La La Land. It’s
and blue candy to celebrate patriotic
holidays, Thanksgiving, Christmas,
etc). How many times a year have
you said “I’ll workout tomorrow”?
Every single bite you eat counts.
Have you really earned your treat?
Did you workout most days during
the week and eat healthy meals all
week long without cheating? We
all need more time. But the truth
of the matter is we really just need
better priorities or better time
management? How much time do
you spend watching TV or surfing
the net, on Facebook or worse yet,
playing games on the net?
Start now, right now. Make
your plan and stick with it. If you
are having trouble with workout
goals and nutrition then contact your
favorite Kettlebell instructor and
pay for a plan. Otherwise, there are
plenty of free workouts on my site
and any other Kettlebell instructor’s
site. No excuses this year.
Lauren
Brooks
Baby
Bells
DVD and
Berry
Kettlebell Set
Bundle
-Lisa Shaffer
For more information regarding Kettlebell
training and nutritional supplements contact
Lisa Shaffer at NoFearFitness.com.
Visit us at
http://store.kettlebellinc.com
Holiday Survival Guide
Volume 4, Issue 3 December 2010 - 12
Be Truly Fit:
Build strength, power, endurance
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Pro Grade Kettlebells with no paint on the handles:
Just what the professionals ordered. Get these bells
now. Train like the Pro's.
Best selling... Ader Premier Kettlebells! Great
handles, wide, flat bottoms and many sizes to fit
everybody's fitness needs. It just doesn't get better
than the Ader Premier's.
Can't decide what to buy that special someone? Let them choose.
We now have Kettlebell Inc gift certificates. You can print them directly from your own computer.
Kettlebell Inc would like to thank our loyal customers for such a great year! Our mission is to help everybody meet
Volume
4, Issue 3 December
their heath and fitness goals with quality training information and quality equipment. We wish you
continued
success2010- 13
and if we can help you in any way with your fitness needs please do not hesitate to call or email us any time.