Oct 30th: Sunday Funday!

Time for another installment of the “Deadlift Diaries.” Being a high rep day I was 100% ready for the action ahead.

After a quick warm-up set worked into deadlift.

250-30 reps (with straps)

-legs were SCREAMING.

Incline Log Bench (Log+60)-7 (log)-40

One Arm FG Row (65)-5 (35lb)-30 per arm

Finished with a 10 minute walk.

8:30-P3 Pre Workout

10:30: 10g BCAA

11:30-Cup Fage, ½ cup cottage cheese, 2 F1 Caps

2:30-Chicken sandwich, handful fries

4:30-Dried Mango

6:00-Golden Grahams with Fage yogurt, banana, chicken breast, 2 F1 Caps

Did so much today. Crashed at 8:30. Slept like a baby.

MKS: El Primero

World travel is intense in and of itself. Add a two day workshop and the ante just got upped.

I recently returned from Buenos Aires and my new friends at Tuluka Crossfit after performing the inaugural MBodyStrength Kettlebell System Certification where I taught a group of strength and fitness enthusiasts’ kettlebell training. I wanted to share my experience in Argentina and what has come from this amazing trip.

When I first arrived I was greeted by one of the owners of Tuluka, Martin Casas. To say he was friendly and hospitable would be an understatement. I was welcomed with open arms and treated as a brother in strength and fitness from day one until the day I left.

The first few days consisted of meet and greets with the trainers and owners of Tuluka. Santiago was a gracious host, as well. Dinner (and by dinner I mean meat and a lot of it) and great conversation was definitely on the menu but there was a lot of work ahead. Two full days of training with over 30 people was going to be fun, but challenging.

The day of the workshop came and I was instantly at home. This is what I love to do; help others become better, stronger athletes and each participant was just that. They were eager and willing, open to new ideas, and some of the most hard working people I’ve ever worked with.

The two days were long but such an amazing and fun experience. Tuluka consisted of a group that not only learned so much, but also taught me so much as well. Not just in kettlebell training, but in strength and fitness in general.

Each day brought new challenges as I did everything in my power to make sure everyone who had attended gained as much knowledge as possible. From how to effectively teach the swing to how to perform a pistol. I held nothing back.

It was only two days of work but it felt like ten. We went over all the basics of the MBody Kettlebell System and then moved into some more advanced movements. The camaraderie was intense and the atmosphere was amazing.

In my attempt to give everything at this MKS, I may have given too much. I could have gone for days without stopping. As with anything I do, I ask myself after what I could have done better. What can be improved? Of course, everything can be polished and the MKS was no exception. There is so much that can be done with kettlebell training and I am determined to spread the word to the masses!

Many improvements were made on the return flight home, which will only make each subsequent event better and better. There is no limit to where this will go and zero restraints will be put on it. I see big things for the MKS and the relationship I have built with the people at Tuluka.

I can honestly I say I made lifelong friends from this trip, learned a lot about myself as a person and as a strength coach, and that I am truly excited about what the future holds for MBody Strength and Tuluka Crossfit.

Quick Fix?

There are no quick fixes. Why does this topic still exist? When will people learn? You don’t out-train a crappy diet, there is no magic pill and there is no “best” method of training. Now, don’t get me wrong. I love kettlebell training. For my clients and me it is one of the best ways to get strong, get lean and get athletically and functionally fit.

But, and it’s a big ol’ butt, it is NOT the end all be all. Nothing is. Nothing ever will be.

There is no “one way,” there is no “right way. There is only your way. I touched on this in regard to nutrition. Well, the same holds true with training.

A quick fix is a quick break. When you try to drop 12lbs of fat in a week or gain 30lbs of muscle in a month you’re destined to end up right where you started when you were looking for the initial fix.

I just saw a before and after pic of some guy on a site that will remain unnamed and they specifically wrote, “Quick Fix!” First of all, I loved how the before pic of one guy had a tattoo and the after pic (30 days later) there was no tattoo. Hmm...I call shenanigans. Of course, he might have had tattoo removal in the four weeks but my guess is a guy using “Quick Fix” in his marketing is bound to try a few other things.

After working with the test subjects for our MTS program it shows that nothing comes easy. 20+ pounds lost and a few pant sizes down don’t come easy. They’ve been working hard with the kettlebells, but that wasn’t the “quick fix.” All the pieces put together are what turn it into a powerful machine.

So, there’s no quick fix. There’s no “one way.” We get that. Then what? Where do I turn?

Worry not! I won’t leave you hanging.

For those looking for optimal strength and conditioning with minimal equipment or want to free themselves from traditional gyms here’s what I recommend.

-A couple of kettlebells (different sizes. Heavy enough for double work that will stimulate strength)

-A Jungle Gym or pair of gymnastics rings

-A Weight Vest

-Your Body

None of these tools are anything new, nor is there anything magical about them. You don’t NEED these tools in order to get into phenomenal shape but I have found what I do need is a set of tools that allow me the freedom to train where I want and allow for plenty of progression. From awesome core strength to flexibility and mobility these tools hit just about every area.

Mission accomplished. No quick fix, just hard, disciplined work. Of course, throw in your own methods as I do occasionally with barbells, sandbags, Macebells, and ropes but the bulk of my training is performed with the aforementioned trio (weight vest and body count as one in my book.)

Have fun, stay hungry and learn to love the process. Don’t worry. Results will come quicker than you think.

Time for a Reality Check

Reality Check...

Step One for your Transformation!

We’re in the process here at the MBody Strength Kettlebell Training Center stripping body fat off of clients (including ourselves) with the new MBody Transformation Series. I want to keep a journal of what we’re doing up in here to start helping people achieve their goals ASAP!

Why wait? Kettlebell training is a surefire way to lose that body fat. Why not get a double dose of health? Strip off that body fat and release some unwanted and dangerous toxins. Excess bodyfat is toxic to the body especially that little jiggle around the midsection.

Nothing annoys me more than when people affectionately refer to their stomach as a keg rather than a six-pack in a joking way. It’s FAT!! Take it off as quickly as safely as possible. Do you need a six-pack? No, but wouldn't it kick a$$?

That is my quest for 2011. I’ve always been into health and fitness but that elusive six-pack has been just slightly out of reach. Working forward with the MTS (MBody Transformation Series) to increase my strength levels, put on some lean muscle but overall just get lean and ripped! Why the hell not?

So many clients have the same goal so it’s time to address as many people as I can! Up with strength! Down with fat! Yes you can! Ok, enough of that. Time to take some action. First call of duty: ASSESS! Where are you right now? Be honest. Not a “Where I think I am” but a dead truth, this is where I stand. Before you go anywhere you need a check reality.

Each person going through the MTS came to a reality check.

1. Where is my strength at?

2. Where is my physique at?

3. Where do I want to be and why am I not there?

Ask yourself these questions and let’s get cracking! With the help of the MBody Strength Unconventional Training Center as well as all the awesome training centers out there there’s no reason 2011 isn’t you’re year for the best body possible!

More to come. Much, much more!

Training Journal Entry 2-Beast Training

Great workout this morning. Started with long joint mobility warmup set and then went to a new PR with the 106 for snatches.

Moved into ring pushups-2x failure

Pistol Practice alternating legs for about 6 minutes. Good times with a 16kg.

Plank (with 45lb plate)-2x90 seconds. This felt awful (in a good way of course)

Finished with 15 minutes of jump rope.

Great workout and felt strong. Going in the right direction.

Until next time.

Don't Burn out...

Don't get burned...

It's so easy to get so excited about a training method or workout plan to lose sight of what's important, making progress. Take kettlebells for example. So many people are discovering this awesome tool and after swearing it's the only way they will ever train again burn the shit out of their shoulders and backs by going snatch crazy. Just as with any tool you need to learn the in's and out's before you jump in. Completely immerse yourself in it by learning from a professional, picking up books and DVDs and finding as much information as you can.

Going back to the kettlebell example, less is definitely more when starting out. A little kettlebells goes a long way in your training. Start with a few sets of swings in your workout and then add from there. I hear this over and over from emails from people asking how to avoid shoulder burnout (or worse, how to fix shoulder burnout.) Know your limits! If you just learned to drive a car you wouldn't sign up for the Indy 500. Look at the kettlebell greats from every discipline from girevoy sport to hard style and everywhere in between. Ken Blackburn, Steve Maxwell, Mike Mahler, and the many more I can't name. See how they do it. Study their ways and why they do what they do. They're the top guys in the industry for a reason.

Above all, don't treat kettlebells like your favorite song where you listen to it over and over again until you burn out. If you're new and you saw the latest news report on some stupid Hollywood trainer using kettlebells, don't run out to Wal Mart and buy the toy kettlebell package. Research it. It's not a fad. It'll be here tomorrow.

There is a lot of good that kettlebells offer from core strength to strength endurance to grip strength and they are the tool of choice for many including myself. It's not the only tool I use, however. Just as in running or any other exercise that requires repetitive motions the risk of overuse and injury is prevalent. Be smart about your training. Don't push the intensity for intensity's sake.

If you are burned out there's a very simple solution that quickly overlooked for more expensive methods. Just put the bell down! I know, too easy right? It works, though. Put it down for a week and just do something else, anything else. You'll feel better and come back stronger. Simple advice is normally the best. Just like hormonal issues. Hormonal replacement and expensive supplements or more sleep and de-stress? I'll take the free methods thank you very much.

So here's your plan. Research your method, study it from people who know what they're doing and attack. IN THAT ORDER! There's no shortcuts in this life. Just more efficient paths. Here's to a long training life.

Keep on training!