Kettlebell Basics Workshop in Santa Rosa, CA 5/31

This isn't mine, it's run by Steve Belanger RKC. Info to follow
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Kettlebell Basics Workshop

What will be covered?
The six basic kettlebell exercises will be taught. They are the swing, snatch, cleans, presses, squats and get ups and several variations of each. You can also expect to learn killer combination drills to maximize strength, power, fat burning and ultimate conditioning.
What is a Kettlebell?
Kettlebells are solid cast iron weights that look like a cannon ball with a handle attached. They come in all sizes from 9lbs to 106lbs.They have been used in Russia since the 1700's and have found there way into America in recent years. They are now being used by Pro football teams, the Secret Service, Mixed martial artist, Fire fighters, Powerlifters ,Weightlifters and everyday people.
Why use Kettlebells?
The kettlebell uses all your core muscles which is absolutely essential for maintaining good health. Unlike any other standard weight training or fitness programs, kettlebells reduce the risk of injury because the movements are based on functional movements. A typical kettlebell routine builds functional muscular strength by mimicking movements in your everyday life. A single routine will use all ranges of motion so joints and muscles are strengthened from all angles.
What are you waiting for?

When: Saturday, May 31, 2008
Time: 11:00 am to 3:00 pm
Cost: $175 before May. 15th, $215 after.
Location: Paramount Personal Fitness and Nutrition
1460 Town and Country Drive
Santa Rosa, CA 95404
Certified Instructor Steve Belanger RKC
For Information Call:
707-546-0202

Roosevelt's Four Freedoms

Not to be confused with the five freedoms outlined in the first amendment. These were proposed by FDR.

Freedom of speech and expression
Freedom of religion
Freedom from want
Freedom from fear

The last one always struck a chord with me as I think many people allow themselves to be limited by fear that is unnecessary or manufactured.

The whole speech:

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“In the future days, which we seek to make secure, we look forward to a world founded upon four essential human freedoms.

The first is freedom of speech and expression--everywhere in the world.

The second is freedom of every person to worship God in his own way--everywhere in the world.

The third is freedom from want--which, translated into universal terms, means economic understandings which will secure to every nation a healthy peacetime life for its inhabitants-everywhere in the world.

The fourth is freedom from fear--which, translated into world terms, means a world-wide reduction of armaments to such a point and in such a thorough fashion that no nation will be in a position to commit an act of physical aggression against any neighbor--anywhere in the world.

That is no vision of a distant millennium. It is a definite basis for a kind of world attainable in our own time and generation. That kind of world is the very antithesis of the so-called new order of tyranny which the dictators seek to create with the crash of a bomb."

— Franklin D. Roosevelt, excerpted from the Annual Message to the Congress, January 6, 1941

Of course the manner in which he outlined the fourth freedom took place prior to our entrance into WW2, and I think there may have been a different take on it a year later.

Below are the four Norman Rockwell paintings inspired by the four freedoms speech.
I have always been partial to the first one, which is ostensibly meant to be a man standing up to speak out, but to me signifies the potential in each citizen soldier to stand up for those around him who can not, or will not stand up for themselves.

The supplement post

I've had a number of people ask me specifically what I use as far as supplements, vitamins, etc.

Supplements- Ok. In case you're not up on this, most supplements are trash. The only thing I use is protein. On occasion I'll use some creatine depending on training, but that's it. If there are fantastic claims on the box or a 300 pound glistening man screaming at the sun, trash it. Some of this stuff is total science fiction. As far as the protein I mix it with a carb powder, either home made or bought. Mostly just ground up oats.

Vitamins- I prefer to get my vitamins in liquid form when possible. I use Nature's Way Alive! multi-vitamin. It looks and tastes like garbage can leakage. I use a liquid glucosamine/msm for joint health.

Oils- I use Barlean's fish oil and Udo's EFA blend. Udo's goes into the veggie juice in the morning. I also use the Udo's wholesome fast food, which also goes in the veggie juice. Another udo's product I use is the pro-biotic with meals.

Hippie stuff- My vitamin regimen morning and evening is ginko (Nature's Way), tumeric force (New Chapter), zyflamend (New Chapter), Ginger Supreme (Gaia Herbs). The Tumeric and Zyflamend increase or simply correct your body's inflammatory response. This has worked great. I was having big problems with how fired up my forearms were getting, and a tightness in my right bicep that I was constantly having to rub it out. About three days on the tumeric and zyflamend and it's gone. DO NOT GET THE LIQUID ZYFLAMEND! You will die. This is the worst tasting stuff ever. I thought I could choke anything down, I was wrong. I had to buy empty caps to put it in. Also, avoid gel caps as I am told they increase inflammation.

That's mostly it. Other things will be introduced or removed and I'll update from time to time. I've got a jar of Royal Jelly, but I'm still researching that.

If you didn't see this fight check it out. The whole fight is great (and funny) but check out what happens at 8:15

40 kilo snatch for reps

Decided to take a swing at it for reps and it went fine. Could be prettier, but they'll do. The main thing is that I feel solidly in control. I can see I need to implement the corkscrew descent to clean them up and get more reps. Left hand is lagging at one ugly rep. I need to start on the left next time.

Cleansing the canvas

One of the biggest hurdles I have to overcome as a trainer is making people believe that the things I can do are possible for them, and then making them take the steps necessary to get there. People cling to their habits like a security blanket. The wedge that I must most often have to drive between them and said security blanket is that "Force of habit isn't a good reason to do anything unless it's something sensible, like when people are shooting at you."
I am fortunate to have several male and female clients in their twenties who are already athletic, and same to me looking for the next level. So I give it to them, but must then start the process of weening them off of the things they were doing before, at least the things that are less functional such as anything that ends with "...on the Smith Machine."
It's hard to let go of the beloved pec deck, and the preacher curls, I know. I mean, come on, it sounds bad ass. Preacher curl! Yeah! Hell yeah! Who is this bad ass preacher and where is his church? I want to attend services immediately. Pec deck! Rock out! Get me on that thing, I want pecs!
Then, the mathematics of the iron start to add up, and the equation becomes impossible to ignore. In a short time on the kettlebells you have become so much stronger, and you can feel everything working so much harder. Going back to the pec dec when you think I'm not looking becomes a hum drum experience, but you can't help it, it's force of habit. I mean, everyone else is doing it!
Every so often I have someone come in to start training who has been doing hindu push ups, power cleans, and deadlifts. In that case I can set aside my can of turpentine, I don't need to wipe clean the canvas and burn away the bad habits. More often than not though, the canvas must be cleansed so that we can start again.
This is where you really come up against it, and I've mentioned it before. You have to put away the ego and recognize that yeah, this little dude with the mohawk seems know what he's doing.
It's not just about the kettlebells either, they are a means to an end. The barbell, sandbags, clubs, etc. they all have their place. They are the answer to the question of "Can you hang?"
If despite all your hard work you cannot, time to start again.

Wow, I really wish you would stop doing that.

Sometimes you just have to say "Hey, my bad, I didn't know. I'll stop doing that."
Maybe I'm wrong, but I don't think I am. Just my opinion.
That's all.

The importance of being detailed

As I tighten things up the importance of being very detailed in all that I do is coming to light. Nutrition, training, recovery, etc. must all be tracked and planned diligently. I'm going to start doing this on my training blog. If you leave anything to chance you are leaving your potential for victory to chance.
It's also important not to get distracted by flash in the pan desires. Just because I may want to TGU a certain amount or do snatches standing on a wobble board I have to look at how that factors in to my goal. I also have to look at the potential for injury doing party tricks. Things look good, and I know the only thing that can trip me up at this point is myself. Same goes for you.