IT'S ALL IN YOUR HEAD...

I thought about mindset a lot over the last month. Over, the weekend I completed the Tough Mudder. If you asked me if I would do the race a year ago, I would have laughed and said not in this lifetime. I am not a runner, as most of you know I HATE running. But, so many people from all fitness levels complete this race. So I figured, if they can do it, than I can do it too.

I am always training with kettlebells and body weight exercises, but I didn't start running until about 6 weeks out. I hated it every second of it, but with good motivation and coaching I was able to keep practicing. During my runs, I tried to follow the tips below. I also applied these tips (which I mention) into my lifestyle. I adopted the same mentalities into my RKC training and my diet. I am not perfect. There was some kvetching (complaining) along the way. But it all paid off.

During the Tough Mudder, which I completed with my team in under 3 hours, I pushed through. I hated a lot of it. I even hurt myself a bit. But, the less I thought about how I felt and followed my tips I succeeded!

I am really believing in the power of the mind more and more each day. I see it with some of my clients and other trainers. People do the impossible things every day! Is what you are trying to achieve impossible? Then follow these tips and go get it....

Tip #1 GET OUT OF YOUR HEAD!!
Mind over matter is the mantra for most people when it comes to feats of strength or challenges. The mind is a very powerful thing. Once you let it control your body and allow it to dictate how you feel, that's when you fail. In order to get better, faster, bigger, stronger, etc. you need to break the barrier.


Tip #2 DON'T THINK ABOUT IT, JUST DO IT!
I know, this is much easier said then done. I am guilty of this all the time, specifically with running. I hate running, it doesn't feel good. I am miserable and complain the whole time. However, I have to do it because I know how accomplished I feel after. I try not to let myself think about what a great task I have at hand, but rather just tell myself to get through it.

Tip#3 JUST A LITTLE BIT MORE
Remember, little things count to. If you can do one more swing or 1/10 more of a mile, and you do this in all of your practices, imagine what you can accomplish in a week. Did you get that snatch test? Or maybe you got to your 5k point. Don't discount yourself on ANY accomplishment 

Tip #4 CREATE A LIFESTYLE CHANGE
You can apply this to any aspect of your life. Don't just use these tips when  you are working out. Apply it to your personal or professional life. For example, if you want that bonus, make it happen. You want to lose 10 lbs, then you better put that cookie down.  Don't think about all the work or struggles. Focus on what you want and get it. Constant application of these tips is more important than doing it only during a workout.


Hope to hear about all your successes!

Good luck..

Guest Post from Sue Defeo

“I could never do that”…how many times have you said those words to yourself?  If you’ve ever watched someone experienced with kettlebells working out you might have had that exact thought.  It can be pretty intimidating to watch them swing, snatch and press heavy kettlebells.  Maybe you’re watching them thinking “That looks like a great workout but I could never do that because _________ (I’m too old, have a bad back, have a shoulder issue…); you fill in the blank.  While it’s true that all workouts are not suited for everyone, trust me when I tell you that training with kettlebells can benefit almost anyone.  As one of the older trainers on the staff I can relate to how you might be feeling.  Over the years I’ve had a myriad of issue myself but I can honestly say I feel stronger and healthier at forty-nine than I did ten years ago thanks to kettlebell training. When taught properly kettlebell training can actually help improve many common issues making you strong and fit in the process.  Incorporating just a few kettlebell exercises into your workouts can have dramatic results so don’t let age or intimidation hold you back, find out what kettlebell training can do for you.

Sue Defeo HKC

The Hip Hinge Family

Deadlift.  Swing.  Clean.  Three fundamental moves.  All nearly identical mechanically.  To take a deadlift to a swing or clean, add speed.  To clean the bell to a press position, attach your elbow to your hip after your backswing, and pull it neatly into position.  One thing they all have in common is hip hinge.  If you find yourself getting hung up on the clean with tired forearms and biceps, remember its roots.  Hip hinge.  One more time.  Hip hinge.  Okay, this might be getting a little creepy now.  Before this gets weird, let's take one thing and put it into perspective.  The harder to drive your hips, the less work you have to do (probably doesn't make sense, but you know what I mean).  If you're still having trouble, take a step back and re-visit your bridges.  Remember to drive upward until you achieve full hip extension, then reverse back to the floor.  Stand up, and try your swings or cleans right away.  And unless you have flat-soled barefoot or minimus shoes, kick 'em off.  Happy hinging!

Try this on a light/mobility day:

Bridge            10x
Deadlift          10x
Swing             10x

Bridge            10x
Clean             10x
Deadlift          10x

Bridge            10x
Swing             10x
Clean             10x

MONDAY WORKOUT

I'm 23 hours into my fast and waiting patiently for my first meal of the day. Already contemplating my workout tonight, I felt I should post up a little hard hitter to start April off right. This is a double bell workout, if you are not comfortable, switch to the single bell option. As always, be careful with the form, as I am not around to watch you. If you think you need extra supervision, please contact me and i will be more than happy to provide some coaching.

Warm Up
3 double swings
3 double squats
3 double presses
3 double cleans
3 pushups

Park the bells, shake it out

Repeat this complex working up to 5 reps of each, then pyramid back down to 3

With appropriate weight, this will be taxing. If you feel you still need a bit more, go for a 1-2 mile run.

Time to eat,

In Strength & Health,

Trevor

  

Are you ready to hit the links this spring?

Focus Factors to improve your golf game                                                 by Shaun Menner CPT, TRX

 Now that Spring is upon us, it is time to dust off the golf clubs and get ready to hit the fairways. Perhaps one of the biggest changes in the golf world today is the increased emphasis on fitness for golf. To be the absolute best you can be on the course and play your best golf this Spring, you need to implement golf fitness into your practice and training routine. Tour professionals and amateurs alike are practicing regular fitness routines specifically targeted for golf. The results are more powerful and stable golf swings.

Tiger Woods is the golfer who is widely acknowledged with starting the revolution in fitness training, although many players before him like Gary Player are known exercise enthusiasts. While Tiger made it not only acceptable, but preferable, to train for golf, the majority of players are now taking their fitness levels very seriously.

The golf swing is a very complex movement … the demand on the body to swing a club at upwards of 100 mph and stay in your golf posture is huge. Only if the body is flexible and strengthened, can one expect consistent and powerful golf swings. No matter what your current physical condition or your handicap, your golf game can benefit by regular exercise targeted with the golf swing in mind.

All too often golfers do not follow a fitness regimen and yet they expect their game to improve by simply hitting a bucket of balls once a week. They believe that the game IS the exercise…… No! The exercise comes before the game. The strength and endurance it gives you is just another tool for the game. This is especially true the older you get. As we age, we lose muscle mass and flexibility

As you begin to develop a regular golf exercise regimen, you need to concentrate on functional exercise for golf. These exercises include a combination of movements designed to both strengthen the muscles as well as improve coordination - strength training and stretching exercises will go the distance to improve your game! Endurance, stability, strength and flexibility are all improved by exercising for golf:

Endurance

Golfers tend to ignore the cardiovascular component of golf. However, walkers cover an approximate walking distance of 4-5 miles each round. Even cart riders put in their fair share of walking depending on local cart rules, weather conditions and following errant shots. Poor cardiovascular conditioning and endurance can certainly have a negative impact on your game.

Stability

The most important rule in a golf conditioning program is to work and develop core strength. A strong core allows forces to be transferred effectively from the legs to the upper body. It also enables the body to withstand those forces without breakdown. Stabilization comes in many forms for the golfer including postural stabilization, core stabilization and joint stabilization.

Strength

Strength comes in many forms with regard to the golf swing. Strong postural chain muscles (Back, Glutes, Hamstrings) allow the golfer to endure the explosive movements in the swing. Core strength produces stability and helps to generate power. Combined muscle strength produces balance and coordination.

Flexibility

Flexibility is the single most important physical characteristic likely to influence your golf swing. A tight body creates restricted motion in the swing and can result in injuries as the body compensates.

Sequence

The golf swing can be separated into five biomechanical phases that work in sequence.

• Set-up
• Backswing
• Transition
• Downswing
• Follow-through

A true understanding of proper body motion at each sequence will ensure consistency in your swing. Consistency is created through proper sequencing and solid mechanics. Training ensures that when you take your golf swing your body has already been conditioned to perform in the best possible way.

The best way achieve your potential as a golfer is to participate in an exercise and fitness program designed to help you get fit for golf. SGT Golf is a golf specific strength and conditioning program that will improve your strength, power, flexibility, balance, core stability, body awareness, golf posture and endurance that will lead to longer drives and better swings.

SGT Training Workshop Begins April 9th!

Sign up now at the link below:

  http://clients.mindbodyonline.com/ws.asp?studioid=6012&stype=-113&sView=day&sTrn=100000287&sDate=4/9/2012

Shaun Menner CPT, TRX

Personal Trainer and Avid Golfer

So remember the prior post about focusing on the finer points of your technique..check out what a little more effort and a determined mind set can do. Prior to taking a video of my attempts I was playing around with my presses. I am comfortable with doing about 5 reps with a 16kg bell (35lbs). I then tried the 40, went up with ease. I then tried a 45lb (which I successfully pressed once before). That went up pretty easily. So I went for a 50lb. That too, went up! So with support from the boys (Dave, Trevor and Shaun) I dared to try the Iron Maiden Bell. The Iron Maiden Bell is a 24kg bell (53lb) that is the standard for men in RKC. It is a big "challenge bell" for woman..dubbed Iron Maiden Bell.

So you've heard us say it and will continue to say it. YOU WILL BE AMAZED AT WHAT YOUR BODY CAN DO. YOU JUST HAVE TO TRY!!

Earn it to Burn it

One thing I'd like to share with the class is an important fitness value.  I'll cut right to the chase.  Strength is not something we are all blessed with, more often than not it is earned.  Strength, my friends, is earned through movement.  Not just any movement- athletic movement.  Ever wonder why the cream of the crop in sports make it look so easy?  Simply put, they have control over their bodies better than the rest of us (along with a superior skill set to match).  Once atheltic movement is achieved, strength can be built.  With that strength, we now have the power to do just about whatever it is that we want at the gym!  And that, ladies and gentleman, is why we earn it to burn it!