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Where Lifestyle Meets Hardstyle
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Deal of the Week – 12 Kg (26 lbs) Kettlebell
Fireworks at Tennessee Kettlebell
Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.
We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.
At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.
At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.
Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.
Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.
Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.
Untitled from Tennessee Kettlebell on Vimeo.
Simple Rules for Good Nutrition
Simple Rules for Good Nutrition
I do not claim to be all knowing about good nutrition, but what I have learned and what I do know is that it really is simple. I did not say EASY, but it is simple. I cannot find two better resources than Michael Pollan’s book “In Defnese of Food” and “Food Rules”, as two simple uncomplicated approaches to developing good nutrition habits.
He breaks it all down to three things
1. Eat Real Food
2. Not Too Much
3. Mostly Plants
I read a lot of blogs, books and listen to a lot of podcasts (these are my favorite) and it all keeps coming back to these three ideas.
EAT FOOD
Eat food not food like substances; learn how your food labels read. Be aware of what you put in your body. Do you even read or look at your food labels? I know it is like foreign language trying to decipher what it all means. Heck – I cannot even tell you what it all means, but shouldn’t that be clue maybe these chemicals should not enter our body!
NOT TOO MUCH
Michael Pollan’s focus here is centered around how society has reengineered us today and the foods we eat through marketing low priced, low quality, high quantity foods. It really is common sense to think and he offer the thought “How might paying more for food help us eat less of it?” He says that “how much we eat is strongly influenced by the cost of food in terms of both the money and effort required to put it on the table.” In my opinion, if you have already made the EAT FOOD rule a good habit. Eating real food and eating often will keep you from eating too much at one sitting. Stop thinking of eating in traditional meal times, aka breakfast lunch and dinner. Start a new way of thinking that you need to fuel yourself throughout your waking hours, eating small meals every 2-4 hours. Frequent feedings that incorporate the necessary components (protein and vegetabeles) revs up you metabolism and most importantly keeps you from overeating at one particular meal time. Personally, I have experimented also with intermittent fasting and while this strategy has its merit in certain circumstances, I have found frequent feedings through smaller meals the best option for seeking a life long nutrition plan.
MOSTLY PLANTS
Mostly plants, the old adage you always heard from your grandparents has much merit! Put simply, eat your vegetables! At EVERY meal time. Find out what vegetables you like, experiment with different recipes and preparation strategies for these vegetables and eat your vegetables at every meal. It really is that simple, there is no need to overcomplicate things when it comes to eating your vegetables. Yes, it will take a little thought and effort on your behalf to actually do something different than what you do now. So, you ask why eat vegetables at every meal? Vegetables have necessary vitamins and minerals that your body alone cannot supply. You must get these from your external food sources. Don’t just think because you are taking your multivitamins and multi-minerals this is enough. Again, Remember Eat Real Food, supplements are not real food. It is beneficial and in my opinion necessary to supplement our nutrition with multi vitamins and minerals, however, it should not be your sole method of receiving these nutrients. In addition to vegetables supplying you necessary vitamins and minerals, vegetables also contain valuable phytochemicals. Phytochemicals act as antioxidents helping to protect you from free radicals, influence hormonal function and may help protect you from disease.
What’s holding you back…
Ask yourself three questions.
1. Where are you now?
2. Where do you want to be?
3. What will you have to change to reach your goals?
Do not move forward until carefully and thoughtfully answering these questions above. Do not proceed in trying to achieve your goals until you can fully commit making the necessary changes. Meaning is your commitment level a 10 on a scale of 1-10. This is very important and if you try to achieve your goals without a commitment level of a 10, most likely you are setting yourself up for failure.
So am I saying give up if you are not a 10, ABSOLUTELY NOT!
Now, if you are not a 10, simply re-evaluate your goals and set more appropriate goals where you can become 10. Write down your goals, make them visible and start taking action to the possibilities that lie ahead.
In the words of John Berardi of Precision Nutrition, “Make your actions match your goals”. If that’s not possible, for whatever reason, it’s perfectly ok, and does not make you a bad person. You just need to take a few minutes to evaluate your current goals to make them more achievable, right now. If you are screaming, but I really want to reach my initial goals. I am not asking you to loose sight of that goal, but you must realize that’s not where you are right now. If you cannot make your actions fit your goals, then you need to establish new goals based on your level of commitment. Like, I said before, this does not make you a bad person and does not mean that you will never reach what you initially wrote down. Realize what’s going on in your life right now and adapt.
What I am telling you is proven and is not a new concept I conjured up myself. Think of it in the theory of Dave Ramsey and becoming debt free. It’s much like the snowball effect when you are trying to reduce debt. Pay off your smaller debts first, build momentum with small victories along the way and by the time it comes time to conquer your largest debt, you will have built up a enough strength, momentum, good habits and motivation to keep on going for the gusto.
Remember to enjoy your journey to good nutrition and a healthy lifestyle!
Weekly Practice
Pull up – do your rep max (body weight or assisted)
Heavy Get up to Standing
OH Walk
Get down
(repeat 2x per side)
Pull up – do your rep max (body weight or assisted)
Heavy hand to hand swings – 15 – 20 reps
(repeat 3x)
Double Clean & Jerk x5 (you can sub push press or military press)
Following last C&J, do 5 Front Squats (do not put bells down b/w jerks and Front Squats)
Repeat the entire sequence 3x
Enjoy, Let me know what you think!
~hd
Sleep, Stress and Fat Loss
Hello.
I just read a fantastic article about sleep and had to share. This is such and important and often times overlooked element of our health. One of my favorite quotes from the video is “The essence of Leadership is being able to see the iceberg before it hits the titanic.”
Click Below:
Sleep, Stress & Fat Loss
What TN Kettlebell has Done for Me – A Testimonial
What TN Kettlebell has done for me – A Testimonal by Marion I.
Below is a testimonial from one of our first clients 2 1/2 years ago. Her name is Marion, enjoy her story below. This may sound familiar to some of you. Are you getting your desired results from your local gym? Do you want to “look good naked”? Do you pay a personal trainer to watch you exercsie on a machine for half or your time with them? Are you tired of thinking you have to “workout” for 2 hours a day? Do you have a life outside of the gym?
I, like many other women, want to look and feel good about myself. I want to be able to feel confident in my clothes and comfortable in my own skin. I’m getting much closer to feeling that way with the help of Tennessee Kettlebell. Since starting bootcamp a year ago, I have lost 20 pounds, had to buy a whole new wardrobe and like seeing a more lean and trim me in the mirror. Before Tennessee Kettlebell, I had a sporadic exercise routine. Actually, it really wasn’t a routine, but more of occasional trots around the block or a few sit-ups here and there which allowed me to say, “sure, I exercise”. It wasn’t anything that I was dedicated to that would have actually made a positive impact on my overall health and well-being. I knew I needed to do something, so I did what a lot of other people do – I joined a gym, I got my own workout equipment and at one point I had a personal trainer. Nothing really stuck for me. I would get bored easily and I felt like I had to workout all the time in order to get the results I wanted. Instead, I felt defeated, discouraged and still heavier than I wanted.
I decided to try the TNKB Challenge with Tennessee Kettlebell. I really had nothing to lose (except weight!) and thought it would be at least a challenge and something new. I was intimidated at first, but Matt and Kristen were so patient and I felt comfortable working with them. Their passion for other people’s health and well-being translates into their teaching style. I never felt judged and always felt like they were routing for me. Two weeks went by and although I enjoyed learning something new, I was still undecided. I thought I would get bored with it quickly so I was preparing for the newness to wear off. I even told Matt that I’d probably supplement his bootcamp with another class elsewhere just so I wouldn’t grow tired of it. Well, over 52 weeks have gone by and I’ve never made it to the other class. Instead, I’ve stuck with Tennessee Kettlebell and have loved every workout. None of the workouts have been the same – NONE! I know it’s hard to believe, but every workout has been different and an awesome challenge.
It’s honestly changed me. I now look at working out as a challenge rather than a chore. I know that I’m doing something good for myself and I feel great. Everyone in class is such an encouragement and regardless of your fitness level, no one feels left behind because you focus on your own routine. The best part about it all is the fact that you get your cardio and strength training in at the same time in about a 30 minute workout. It’s perfect for all women who have busy lives! From the executives to the moms – all can fit a 30 minute workout into their day at least 3 times a week. That’s just an hour and a half a week!
If you are tired of the same ole routine and not seeing any results, I encourage you to take the TNKB Challenge at Tennessee Kettlebell. You’ll amaze yourself at what your body can do and how great you’ll feel when you power through a workout. You’ll feel a sense of accomplishment knowing you did something good for yourself. I can’t say you won’t be sore the next day because you’ll actually get a good workout (not an excuse of a workout!), but just remember that the sore feeling is just weakness leaving the body. A strong, lean body looks great on any woman!
Weekly Practice – Cardio Blast
How do Kettlebells provide an efficient and effecitve workout?
In a perfect world we would all be able to spend unlimited hours doing cardio, strength training and mobility work. Let me guess, you go to the gym and always get in your cardio, whatever your vice, spinning, running, elipitical, etc, etc, etc, and then (if you have time) hit the weight machines for your “strength” training. And no, this blog is not intended to tell you why cardio and stength on staionary gym equipment is practically ineffecive and it is. Rather than to empatheize we do have lives and spending unlimited hours at the gym mindlessly going through a mundane routine is simply not an option. My answer for you is that you do not have to and share with you how efficient and effective Kettlebell (or bodyweight) training can be. Check out the practice session below. I have provided the protocol below with Kettlebell equipment and with NO equipment whatsoever (great for travel). Although, the name of the practice is “Cardio Blast” I assure you that when using kettlebells and even just your bodyweight, you will also get in your strength session simultameously. Give it a try – let me konw what you think. Enjoy & Train Hardstyle ~ hd
15:15 protocal – 40 rounds total (or 20 minutes)
use an appropriate size kettlebell for you level of skill and conditioning
5 minutes (or 10 rounds) – swings
10 minutes (or 20 rounnds)- snatches (alternating left / right every other round)
5 minutes (or 10 rounds) – swings
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
No equipment workout:
15:15 protocal – 40 rounds total (or 20 minutes)
5 minutes (or 10 rounds) – Burpees
10 minutes (or 20 rounnds)- Mountain Climbers, Jump Squats, Push Ups, Moutain Climbers, Jump Squats, Push Ups, etc (alternating)
5 minutes (or 10 rounds) – Burpees
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
A Cup of Java
I do love my morning coffee. afternoon coffee. Well, maybe not so much a nightly cup of coffee, a girl’s gotta get her beauty rest! I am sharing thie exceprt below from a post by Paula Owens because I have often wondered myslef, how healthy is this yummy beverage or when is the best time to drink my coffee. If you have not heard of Paula, she is a fantastic resource for Nutrition and Fitness. Her book the Power of Four is a must read for anyone interested in holistic nutrition and natural health.
“Do you love your morning cup of coffee? If you’re going to drink coffee, it’s great before exercise (pre-training), however the worst thing you can ingest after exercise (post training) unless you want a “cortisol fest” and added belly fat. You want high cortisol when you train, NOT after. Add organic heavy cream & a pinch of cinnamon to slow down the insulin spike from the coffee. Need a sweetener?Stevia Plus is the optimal choice. Pass on the sweetened syrups which are loaded in calories, and definitely stay away from sugar-free syrups which are full of high-fructose corn syrup and artificial sweeteners.
Opt for organic coffee versus non-organic coffee due to the high pesticide content in non-organic coffee. Consumer Reports magazine cautioned readers last year about the potential negative health effects of pesticides. The nonprofit Environmental Working Group urges consumers “to minimize exposure to pesticides whenever possible.”…
Follow this link, Paula Owens – Coffee & Fat Loss, to read more on Coffee & Fat Loss as well as other interesting topics to boost your metabolism.”
Enjoy
~ hd
Weekly Practice – Travel Time
The past two weeks I have been traveling during the week and did not want to break my weekly routine and practice in both nutrition and exercise. Although travel can be dificult with changes in time zones, late night dinners, this does not give you a free for all to ignore your goals. It can even be more dificult when you are away from your “safe zone” or what I like to call my own kitchen. You may have to be a little more flexible with your eating schedules and this is ok, but remember it is your decision the foods you choose to eat. There are acceptable choices when traveling and, remember you can always schedule one of your cheat meals around your travel schedule as I did this week. This did not exempt me however from my weekly practice. The hotel did have a fitness center with free weights so here’s a quick snapshot of what I did this week.
Joint Mobility Warm up – tall and 1/2 kneeling halos – cossacks – hip stretches
35lb free weight – Single Leg Deadlift – 10 per side
25 Burpees
25 V-Ups
25 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
20 Burpees
20 V-Ups
20 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
15 Burpees
15 V-Ups
15 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
10 Burpees
10 V-Ups
10 35lb Squats
35lb free weight – Single Leg Deadlift – 10 per side
5 Burpees
5 V-Ups
5 35lb Squats
Set timer on phone for 30sec work and 15 sec rest – Performed 3 rounds
– Russian Twist – 35lb free weight
– Push ups
– Double Dead Lift – 2 40lb free weights
– Plank
The final round I worked on practicing my Pistol for my RKC Level II training and mixed with some Rows
8 – 35lb rows per side
2-3 full / half pistols per side
6 – 35 lb rows per side
2-3 full / half pistols per side
4 – 35 lb rows per side
2-3 full / half pistols per side
2 – 35 lb rows per side
2-3 full / half pistols per side
Dragon Door TV – Why Kettlebells Rock!
Congrats to my fellow Iron Tamer Peeps for making DD TV! Way to go guys —
Orlando RKC Graduates- Jenni Baker and Drew Massey
HardStyle Cribs – Mark & Nikki Snow at SG Human Performnace
Hardstyle Diva
Hardstyle Diva 