Volume 5, Issue 2 August 2010- 1

BuggyBellzThe Hottest New Workout for Moms (or Dads)

Grain & Chocolate Cake

Guilt Free

Kettlebell Press and Swing Program4-Week

How Kettlebellshave helped me

Volume 5, Issue 2 August 2010- 3

That’s right we finally found it! There’s a workout out there that

delivers amazing results all while spending time with your baby and/or toddler. What new mom actually wants to drop off their newborn

in childcare so they can work-out in a

crowded gym for hours without truly seeing any results? The other option is waiting for your child to nap so

that you can sneak in a

workout, but sometimes it’s nice

to take your own nap, or get some other things done. As mom’s, we know what a struggle it can be to get the ultimate, most effective workout in while spending time with our kids. For these reasons we have created the brand new BuggyBellz™ workout.

BuggyBellz workout is based on working out with a kettlebell. The reaction many people have when they first see a kettlebell is, "what is that

funny looking cannon with a handle?" But increasingly, more and more people are becoming familiar with the kettlebell. Not only have they heard of the kettlebell, but several have seen them being used in gyms or outdoor

boot camps. Kettlebells may seem intimidating at first, but they are

an awesome tool for creating a full body workout, strength-

ening and sculpting the entire body, all while

increasing cardiac endurance. After

a short learning c u r ve , t h e

benefits of u s i n g a

k e t t l e -bell far

out-weigh any initial intimidation. More and more women are gravitating towards using kettlebells because of the amazing muscle definition and fat loss that occurs, rather quickly, with consistent practice 2-3 times per

week. Thanks to the efficiency of the kettlebell, workouts are shorter while still attaining maximum results. This aspect helps with the busy sched-ules most of us have in today's fast paced world. As busy moms already utilizing kettlebells, we quickly saw the benefits we were experiencing and decided to start a class for our peers. BuggyBellz is a kettlebell class for busy moms (or dads) that allows them to still spend time with their chil-dren in buggies/strollers.

The Hottest New Workout for Moms (or Dads)

There’s a workout out there that delivers amazing results all while spending time with your baby and/or toddler.

BuggyBellz

The Hottest New Workout For Moms ( or Dads )

Volume 5, Issue 2 August 2010 - 4

Lauren Brooks

Baby Bells

DVD and Berry

Kettle-bell Set Bundle

The children also create bonds and friendships and learn social skills when surrounded by such a positive environment of health and fitness. It's

actually quite amazing how much they absorb when consistently put in that type of situation, which shows when they happily mimic the kettlebell swing and squat for anyone to see. In

our country, childhood obesity and diabetes are at an all time high and unfortunately they are getting progres-sively worse. That is why we feel this class couldn’t have come at a better time. Everybody knows that kids copy their parents. There is no better way to be a positive role model than to work out right in front of them.

As more and more people become aware of kettlebells, we are happy to be able to offer this class to moms (or dads) that stay home with their little ones. This is an opportunity to be able to experience the bene-fits of a kettlebell class, while in the company of the one(s) you love. It’s time to learn what that funny cannon with a handle can do for you and your body.

Our hope is to bring Buggy-Bellz to people all over the world so every parent and child can benefit from this unique, efficient program. If you are a qualified kettlebell instructor or want to learn more about starting a BuggyBellz class in your area, please contact Lauren@socaltrainer.com for more information and visit BuggyBellz.com.

BuggyBellz is not like other stroller classes. Due to the cardio one can get from swinging a kettlebell makes long runs unnecessary. Instead,

we incorporate shorter bursts of speed and intervals, which have been proven to burn fat for up to 24 hours after a workout. Not to mention the fact that pushing a stroller takes on a whole new meaning when it’s filled with your child and a kettlebell. The resistance alone will quickly humble any fit man or woman. Being able to spend class time focusing on strength enables us to have shorter workouts, while still getting the “cardio” that most people really want. This kind of training is not only effi-cient for busy moms (or dads), but it also means that your kids don't have to spend too much time in their buggies.

Gaining strength and endur-ance while having shorter workout times means there is more time for social interaction. We have found that moms encourage and motivate each other while being able to share and support one another, not only in their fitness goals, but also in the joys and frustrations of motherhood.

Gaining strength and endurance while having shorter workout times means there is more time for social interaction.

click here

click here

click here

Visit us athttp://buggybellz.com

The Hottest New Workout For Moms ( or Dads )

Volume 5, Issue 2 August 2010- 5

Grain &

Chocolate Cake

In a large mixing bowl combine:1 c of cocoa2 ½ c of coconut flour*2 ½ tsp guar gum (pick up at any health food store)

In a large measuring cup or small bowl combine:1 c raw honey½ c coconut milk½ c filtered water1 Tbsp apple cider vinegar2 tsp baking soda2 tsp vanilla

To the flour mixture add:Milk mixture2 eggs1 c coconut oil (may have to melt before adding)1 c hot, filtered water

Beat all ingredients with a mixer until smooth. Grease a cake pan** using coconut oil. Bake at 350 degrees until toothpick inserted in center of cake comes out clean.

Approximate times: **10” tube pan – 60 minutes, 13x9 pan – 45 minutes, 2- loaf pans – 35 minutes*You can also use other gluten free flours. I chose coconut due to possible allergies to nuts.

Frosting:In a small pan combine:

5 level Tbsp cocoa½ c coconut milk½ c filtered water

Slowly add milk to flour and blend until smooth, using a whisk or a wooden spoon. Cook over low heat, stirring constantly,

until a thick paste is formed. Remove the paste from the pan and place in a mixing bowl. Cover with plastic wrap – set the plastic wrap directly on top of the paste, not over the bowl. Make sure that the entire surface of the paste is covered otherwise a crust will form.

Chill completely before moving forward. With mixer, beat the paste while slowly adding:

½ c honey ½ c coconut oil ½ c softened butter2 tsp vanilla

Continue beating until frosting is smooth, light and fluffy. Ice the completely cooled cake, and ENJOY!

Bob Garon IIhttp://BobGaronTraining.com

Guilt Free

Grain & Guilt Free Chocolate Cake

Volume 5, Issue 2 August 2010 - 6

I n January, I embarked on Lisa Shaffer’s 10,000 Kettlebell Swing Challenge.

10,000 swings in one month, 400-500 swings a day five to six days a week. I knew I would have to find a way to break up that volume of swings in order to psychologi-cally deal with the numbers, and also avoid muscular imbalance. I saw lots and lots of kettlebell military presses to be a great second exercise, and ladder sets are a great way to get in lots of reps without fatigue.

I decided to insert sets of swings into press ladder sets. It is not rocket science. To get good at something, do it a bunch, and your body will find ways of doing it more efficiently. The two exercises in this program – the press and the swing – are movements that are natural to the human body and therefore lend themselves well to it. The combination works the body from the tips of the toes to the fingertips and, depending on the pace, provides seri-ous cardiovascular conditioning.

I later used my kettlebell training clients as guinea pigs for this routine and without exception, everyone has been able

4-Week KettlebellPress and Swing Program

to press one size heavier kettlebell after this 4-week program.

It is a very generalized program, and is a series of compromises. Training sessions vary from 18 minutes to a full 60 minutes (for the very last session), which is the outside edge for a productive kettle-bell training session. This is as close as I like to get to long, steady-state aerobic exercise.

This program will entail three non-consecutive days per week for four weeks. I recommend 5-6 days of exercise per week, so on your off days, I recommend a few

Turkish Getups each day and then what-ever else you choose. Just be careful not to trash the hands with a bunch of kipping pullups or anything else that might cause blisters or callus tears.

The Kettlebell 2-Arm Swing

The 2-Arm Swing – or Russian Swing, as it is sometimes called – forms the foundation for most of the kettlebell ballistic lifts, such as the clean and the snatch. The better and more powerful your swing, the better everything else will be. That is one reason why of only two exer-cises, it is chosen for this program.

Since the 2-Arm Swing is primar-ily focused on mid-line stabilization - in synchronization with explosive hip and knee extension - its carryover into sports activities and other functional move-ment is incredible. In plain English, this means that it will help you lift heavier,

jump higher, run faster and hit harder. Or, simply do these things easier and with less risk of injury.

The 2-Arm Swing done in high repeti-tions will build conditioning unlike nearly any other exercise. The swing works the entire posterior chain, but special empha-sis is placed on the glutes, hamstrings and mid-line stabilization muscles (core).

The 2-Arm Swing is a perfectly symmetrical exercise. You just can’t favor one side. If you do, you will know about it real fast. Most choose this swing variation for the majority of this program.

The swing will also build unreal grip strength. One of my clients is a former U.S. Marine, and currently works for a large correctional facility as part of its tactical response team. He recently broke his personal record of 25 strict deadhang pullups, by knocking out 28 in a row with ease. His previous record stood for the past seven years, and the only change he has made in his training is the addition of lots of kettlebell swings and snatches. He entirely credits this increase in pullup numbers to added grip strength from kettlebell training.

The Kettlebell Press

Since before the first Olympics, lifting heavy objects overhead has been the ultimate test of strength. There is no part of the human body that is not placed under load while lifting a heavy object overhead, such as during a kettlebell mili-tary press. Forget about the bench press

Iby Jim Beaumont

I would have to find a way to break up that volume of swings in order to psychologically deal with the numbers, and also avoid muscular imbalance.

“ “

4-Week Kettlebell Press And Swing Program

Volume 5, Issue 2 August 2010- 7

as a measure of strength. The bench press is an artificial, gym creation. Lifting some-thing heavy from the ground overhead is not.

For the purpose of this article, the press is defined as pressing the kettlebell from the rack position to full lockout in

one motion, with zero knee bend. While many claim that side lean is cheating, for the purpose of this program, it is not. I have found that a little sideways lean accompanying a challenging press, is just your body taking advantage of leverage, which is great for overall strength. Press-ing a challenging weight should be a total-body exercise.

There are a number of small tech-niques involved in pressing. Please, find a qualified kettlebell instructor in your area and get instruction on proper form and technique for your safety. Don’t try to wing it based on a single article or internet video.

Overhead pressing requires skill and body-awareness. That means you have to actually pay attention and focus while performing this activity. Watching the TV in a cushy commercial gym while attempt-ing to overhead press something heavy is a recipe for disaster, and possibly a good Youtube video.

An often-cited reason for not includ-ing overhead lifting in a strength training program is because it “hurts my shoul-ders” or fear of injury. Unless you have some prior injury, there is no reason not to include overhead lifting in your exer-cise, if you do it properly. I have women senior citizens clean and press 26lb kettle-

bells overhead on a regular basis with zero injury. On the contrary, increased range-of-motion and injury resistance are to be expected with correctly-done overhead lifting.

At the same time, I know young, otherwise strong individuals that cannot lift ½ that amount safely. It is all about proper technique and preparation. If it hurts, you are probably doing something wrong, or have some flexibility issues that must be addressed, whether you plan to press overhead or not.

Get some training from a certified kettlebell instructor, not just a personal trainer that likes to dabble with kettle-bells. Correct overhead lifting takes prac-tice and technique.

Overhead lifting does not cause injury, but improper overhead lifting can cause any number of injuries, just like any exercise done with too much weight, too soon or too little attention paid to correct technique.

Focus and learn to use your body. Learning to use your body more efficient-ly should be part of any exercise routine. Learning a challenging activity like press-ing weight overhead will build neuromus-cular efficiency that will pay off in almost every aspect of your strength and health.

Ladder sets are the key to lots of volume, with little fatigue

Strength ladders are used by almost everyone who has ever touched a kettle-bell. First, we must clarify what a ladder is. We’ll use pullups as an example, and a rep scheme of 1-3 reps. Here goes:

• 1 pullup, rest• 2 pullups, rest• 3 pullups, rest• Return to 1 pullup and repeat, up

the “ladder.” Each set of 1-3 reps will be considered a “rung.”

This is an awesome way to get a lot of volume in a workout, with little fatigue. Each ladder of pullups described above would equal 6 reps. Repeat 8 or 10 times and you will get 48-60 reps. This might not be possible with sets of 10-15 reps, but with sets of 1-3 reps it is easy.

Swings alternated with presses

In this case, we are doing kettlebell military presses, alternated with swings. The bell is only cleaned on the first rep, and then pressed from the rack position for each successive rep. This is mostly to avoid wear on the hands due to the volume of swings.

We will only be taking these ladders to 3 reps, or rungs, and will be alternat-ing each set of presses with a set of swings. The press(s) will begin at the top of one minute, and a set of swings will begin at the top of the next.

Each ladder/swing set from 1-3 reps will take 6 minutes, and should be done as follows:

• Minute One: 1 clean and one press, per side

• Minute Two: swings• Minute Three: 2 presses, per side.• Minute Four: swings• Minute Five: 3 presses, per side.• Minute Six: swings• Return to 1 press, per side.

Each ladder set will equal six reps per side. I recommend beginning this program with a weight you can press for about 5 reps with either side. Since the press is a full-body movement, start with the non-dominant side (we don’t have weak sides in my gym).

In a perfect world, we would rest for 3 minutes between each set of 1-3 reps, for a full recovery and to really build maximal strength. This program is very generalized, and is a series of compromises. We will not be resting that long, approximatley

Get some training from a certified kettlebell instructor, not just a personal trainer that likes to dabble with kettlebells.

“ “

4-Week Kettlebell Press And Swing Program

Volume 5, Issue 2 August 2010 - 8

When your pressing strength increases, try pressing a heavier kettlebell on the first “rung” of the ladder set, then the lighter one for the second and third. Eventually, you will press the heavier one for sets of three.

Cycling throughout the month

Physiologically and psychologi-cally, you must vary the load placed on your body. This is a foreign concept to many that are new to strength training, who have been poisoned by many of the mainstream fitness rags that spew forth nonsense about pushing ever harder, and to failure on every training session. Many people are not satisfied unless they leave the gym exhausted every single time. True, there is a time for this and if you push hard, there will be a few days during this month that you will be at your mental and physical limit, which will likely be much more than you ever thought you could do previously. Other days, you will feel like you could do a second workout afterwards.

During the four weeks, you will begin with three ladder/swing sets, and will end with 10. However, we will not simply add a ladder each workout.

Please check Figure-1 for the cycling pattern I have used to great success with several people, including myself.

While this program is very simple, it does not imply that someone inexperi-enced with kettlebell training or exercise should jump in and try it. I insist that you locate a kettlebell instructor certified by a reputable organization and learn to do these exercises correctly. A great instruc-tor will help you choose a weight that is appropriate and make any necessary adjustments in weight or technique.

As always, I recommend checking with a physician before beginning this or any exercise program.

Jim BeaumontNCSF-CPT

CrossFit/Tactical Athlete Kettlebell Instructor

www.idahokettlebells.com

For example, if you are begin-ning, 10 swings may be enough. If you are more advanced, 20-25 swings. For most, 20 swings, will equal about 30 seconds of swinging. Three hard reps per side will also take about 30 seconds. So, you will be working and resting about 50/50. This is tough, but sustainable for an advanced person.

By the end of the month, 20 swings between each press set will add up to 500-600 swings per workout. 10 swings would be 250-300, not bad at all if you are just beginning.

What if your pressing strength lags behind your swinging power? No problem. Just find a heavier kettlebell to swing. Many of the women I train are capable of swinging a much heavier kettle-bell than they can press. Several of them use a 26-35lb kettlebell for presses and a 44-53lb for swings. Another option is to use a more challenging swing varia-tion, such as a swing-and-release, or H2H (hand-to-hand) swing.

The only time I don’t allow a weight discrepancy is for men, who some-times want to press a heavier kettlebell than they choose to swing. In this case, I make them reduce the number of swings with the heavier kettlebell, or reduce the pressing weight. It is unacceptable to have a stronger upper body than lower body. This helps to balance that out.

90 seconds between presses, and during that time about 30 seconds will be spent swinging the same or heavier kettlebell. This is the smallest rest window I recom-mend, otherwise you aren’t using a heavy enough kettlebell.

How many swings? It totally depends on your ability and the weight you are using. For a beginner, I recom-

mend a weight they can swing for approxi-mately 15 reps with zero deterioration of form. If that gets to be too hard, I usually recommend reducing the swing set by two reps per set. If it is too easy, increase by two reps, until you find a challenging but sustainable pace. Don’t be afraid to scale back if needed. You’ll still get plenty of swings in.

Use Caution

Week Three:

Workout #1 – 5 Ladders

Workout #2 – 7 Ladders

Workout #3 – 9 Ladders 41

Week One:

Workout #1 – 3 Ladders

Workout #2 – 5 Ladders

Workout #3 – 7 Ladders 2 Week Two:

Workout #1 – 4 Ladders

Workout #2 – 6 Ladders

Workout #3 – 8 Ladders

3 Week Four:

Workout #1 – 6 Ladders

Workout #2 – 8 Ladders

Workout #3 – 10 Ladders

figure 1 : cycling through a month

4-Week Kettlebell Press And Swing Program

L ike many people, I was fairly active as a kid with interests in things like the martial arts and boxing.

Unlike, many , this interest contin-ued as I got older mainly due to my career choices and the require-ments set by them.

The bulk of my training was based on what was mainstream – bodybuilder type weight sessions once or twice a week with cardio sessions tacked on 3 times a week plus boxing or martial arts training. I thought I was fit. My body told me otherwise.

How Kettlebellshave helped me by Rich Windsor

This continued and as time went by I seemed to accrue more and more joint related injuries, mainly in the knees, ankles, back shoulders etc. A couple of health scares also compounded the issue.I put it down to rapidly approach-ing middle age and my body giving me the finger and expressing it’s displeasure at having to do exercise.

In 2005 I attended a police combatives training seminar in Canada. During this time I stayed with a friend of mine, who is a Toronto police officer and his wife who instructs in the Russian martial art, Systema.

One evening I went to the training class where my friend’s wife was teaching. I saw the students swinging kettlebells as part of their training routine. I had previously seen kettlebells on the internet and had read what I thought were exaggerated claims about how good they are. I had also thought, “Yeah, right!” and carried on with my self destructive train-ing methods.

This evening however, after the class had finished, I asked if I

could see how these things worked. The instructor gave me a 16kg and instructions on how to do the two handed swing. I was still sceptical but listened to what he was saying . After a couple of adjustments I had my first go at swinging a kettlebell.

10 swings later, I thought I was going to die! My heart was going ten to the dozen and I was breathing like I had just completed a 100 metre sprint in record time. These things were great! I was a new convert to the kettlebell faith and knew that I had to get one.

Upon returning to the UK, kettlebells were virtually unknown at the time. If you could find them they were either a) Hideously expensive or b) Shipped over from

How Kettlebells Have Helped Me Volume 5, Issue 2 August 2010- 9

abroad and so hideously expensive. Not to be deterred I trained in kettlebell movements using dumb-bells or weighted rucksacks.

Five years later and kettle-bells still form the bulk of my train-ing. I have incorporated other tools including skipping ropes, the heavy bag, bodyweight exercises and dumbbells but these are all used alongside as opposed to instead of kettlebells.

I have managed to get others interested in using them, including a member of Parliament who is very enthusiastic about them.

My training tends to be based around conditioning type workouts as I find that these suit both my lifestyle and my job as a police officer.

An example of the type of training I do is as follows:

• Warm up – 3 minutes jump rope

Following done as a circuit:

• KB Swings – x10• Dbl KB Press – x10• KB Swings – x10• Dbl KB Row – x10• KB Swings – x10• Dbl KB Squats – x10• KB Swings – x10

Repeat above x5. 1 minute rest between each circuit.

• Ab wheel rollout – 3 x 10• Full body stretch

I find that this tends to hit all the muscles and gives me a cardio hit at the same time – all within about 20 – 25 minutes.

I have found that since adopting kettlebells as my primary form of training, I have been fitter, healthier and able to perform my job much better than when I was training in a less efficient fashion. I am currently carrying a back injury and have found that using KBs has helped me to remain mobile and active despite being in pain. Nothing beats a few swings to help back pain!

When I explained this to my doctor and physiotherapist both gave a big thumbs up.

In addition, I have been able to meet, through the internet, people such as Lisa, Jim, Chris and others on the KettlebellInc forum, who have been able to offer excel-lent advice, direction and support to enable me to develop further in my training.

RegardsRich Windsor

Rich Windsor is a British police sergeant working in London, U.K. He is also an Officer protection trainer for his agency and a self defence instructor in the PolArm combatives system.

Which

Kettle Bellis right for me?

Click here to find out

How Kettlebells Have Helped Me Volume 5, Issue 2 August 2010 - 10

?

Volume 5, Issue 2 August 2010- 11