A little learning is a dangerous thing…

Alexander Pope (1688 - 1744) wrote 'An Essay on Criticism' in 1709. In it he wrote:
"A little learning is a dangerous thing; drink deep, or taste not the Pierian spring: there shallow draughts intoxicate the brain, and drinking largely sobers us again."

The modern meaning translates to mean that people with a small amount of knowledge often think that they have more 'expertise' than they really do. Sometimes, when this perceived 'expertise' translates into action, it can result in unpredictable or even tragic consequences.

This is aimed at those of you who think they know about kettlebells.  It seems as soon as someone hears ‘kettlebells’ they either think they know how to use them or automatically think they are harmful to the body, specifically the back.  When USED PROPERLY, Kettlebells are a safe and effective fitness tool that will strengthen the back as well as build the muscles in the glutes and hamstrings.  The ‘Kettlebell Swing’ is a leg dominant exercise.  When taught proper form, the back does not come into play.  The Kettlebell Swing Movement is based on the ‘hinge’, which is flexion from the hip, not at the waist which will compromise the back.  In addition to learning proper form and movement, the appropriate weight should be used.  Using a kettlebell that is too heavy or too light can throw off your balance and form which can compromise the body.

We, the Fitness Coaches at KettlebellFitnessCT, are very precise when teaching any kettlebell movement.  Before a client even picks up a bell, body movement is evaluated to be sure the client has the range of motion necessary to execute any exercise, not just kettlebells.  We then work to improve movement and flexibility. The client becomes more aware of their body’s movement which will prevent injury.  Movement Before Strength, Strength Before Intensity!

So, before attacking kettlebells as the reason for injury, find out who trained the person and how they were trained.  The initial consult is as much for the potential client as it is for the fitness coach.  During your evaluation session, ask questions. There’s a difference between feeling muscle soreness (which may be for the first time) and pain. Communication between you and your fitness coach is extremely important.  Pushing through an exercise set is great but with that said; if something doesn’t feel right, say something.  An exercise can always be modified or, in some cases, may need to be eliminated. Exercise is necessary to keep the body healthy.  But be sure you are exercising in a safe environment.

Also, kettlebells have become very accessible and people are buying them without knowing how to properly execute the exercises.  It is very difficult to learn form from a DVD.  This is another cause of kettlebell injury. 

If you want to explore kettlebells, get started on a fitness plan, or take your fitness to the next level, work with a qualified fitness professional.  KettlebellFitnessCT Fitness Coaches are dedicated to helping you meet your fitness goals and improve your overall quality of well-being.  We invite you to come in and talk with us and see our facility.

See you at the gym…

Ageless

Lately, I hear more and more people blame age as the cause of aches or pains.  Or have you ever heard someone say “I can’t do that, I’m too old.” Maybe you’ve said it yourself.   Since when does a certain age become a cut off for being and feeling fit and youthful or not being able to do something?   My answer to anyone that says it’s because they’re too old is…age has nothing to do with it!  Helen Hays said it best, “If you rest, you rust”.   Age is a number not a determination of what you can or cannot accomplish.  In the majority of cases, the aches and pains are due to inactivity.  We know all too well that illness and tragic events can strike at any age.  So, why waste each day allowing yourself to be idle.  Take each day as a new start and do something active.  You can certainly use your age as an excuse not to do something when in reality it might be fear keeping you from experiencing something unfamiliar to you.  There are people of all ages who have had serious obstacles thrown into their lives but have been able to dig deep enough to find the courage and a way to rise above any barrier that would keep them from reaching their goal.  Having the encouragement from family or friends to give you the positive reinforcement to succeed is a good thing and can definitely help.  But even if you’re on your own, you can find the strength to overcome any adversity.  Let go of the stress of negativity and drama.  Find that one thing that gives you the drive and self-motivation to start or continue whatever it is you want to accomplish.  The support from a personal trainer or other mentor, will give you the tools you need to stand strong on your own.   

Every age, whether you’re a 20, 30, 40, 50 or 60+ something, has its own unique quality.  The advantage of age is using all your experiences as stepping stones to finding what truly makes you happy.  Be positive and confident and let go of the age barrier that might be keeping you from something extraordinary.   Be true to yourself.  Get to know and accept people for who they truly are at any age.  Get out and try something new and have some fun!

VISUALIZE, FOCUS

Visualize and Focus, two powerful words that should come to mind when you are tempted to skip the gym, eat something unhealthy or have that extra serving.  One of my favorite phrases is from Tim Gunn of Project Runway. Tim’s phrase ‘Make it work’ has become a fundamental way for me to always find a way to stay focused on my goals.  When something is important to you, you find a way to make it work.  There will always be times when you want to indulge or negative thoughts sneak up on you (sometimes people around you may not be supportive and can influence your emotions).   As far as indulging, an occasional indulgence won’t derail your goal.  Negativity of any kind, on the other hand, is far more dangerous and needs to be confronted so it doesn’t spiral out of control and disrupt your progress.  Visualize and Focus on where you want to be.  Surround yourself with positive people.  The mental conditioning you receive from your training will empower you to dig deep and find the strength to keep that vision fresh on your mind.

Each time you focus and resolve yourself to what you genuinely want, that vision gets clearer.  The journey continues to evolve.  You’ve made the commitment to make it work.  Know the difference and come to terms with what’s within your ability to change.  Accept what you receive from those that support you as positive feedback and part of your exploration.  Sometimes you need to take a chance out of your comfort zone to move forward. 

One thing to always remember, keep site of your goal and your vision.  Be realistic to what you can handle at the time.  When you try to advance to the goal without going through the progression, you can set yourself up for failure and miss an unexpected opportunity.  Trust the people that are special in your life for support.  There’s a tendency to have an expectation of how you want things to be and that others will lead you.  The feeling of wanting to capture things lost over the years can be overpowering.  Let the past go.  Be in control of your life and open to new experiences.  Have fun but have the strength of mind to make good decisions.  This applies to any change in your life.  Look ahead at the amazing people and opportunities that will come your way.

Embrace it! You never know where it will take you.

Surface or Substance

Now that you are on your fitness journey and you have that new found confidence and physique, enjoy the positive things that may come your way.  You’ll meet new people, maybe explore new opportunities.  You may also now have the strength to make a major change in your life.  As you continue your fitness journey, always remember to be true and honest with yourself.  You’ll be surprised how different you perceive others and more importantly, how they perceive you. 

Be careful, you want to avoid becoming self-centered or self-absorbed by creating your own little reality show and blind to what’s beautiful around you. We all want to have an attractive image. But there’s something to be said for humility.  Man or Woman, we are surrounded by images of what we are led to believe is attractive. We tend to compare ourselves to the image created by media or to others around us.  What is beauty and what does being attractive mean to you?  What are the qualities you look for (other than the obvious) in a woman or man?  Are you more surface or substance?  It’s okay to be honest.  In business and in our personal lives, the first perception of a person is their appearance.  That’s why we go to the gym and one of the main reasons people work with personal trainers.  There’s nothing wrong with wanting to look and feel good as long as it’s kept in perspective. 

When you meet someone, look beyond the surface and what you think you see.  You never know what someone might be going through. Use that new found strength and energy to make a difference in someone’s life.  See the beauty in front of you. It may be cliché but looks are only skin deep and beauty is truly in the eyes of the beholder.  Be confident and smile, you will be the most exquisite person in the room!

Training Strength

At times, people look at Personal Trainers and Training as a luxury, an appearances only business.  The benefits of training go deeper than what you see on the surface.  Whether you feel you are already fit and in good shape or you’ve never trained before, everyone can benefit from the awareness you achieve from working with a personal trainer.

As you train, you begin to feel different.  I’m not talking about feeling your muscles (which you may have never felt before) I’m talking more of a mental and emotional state of mind.  With each session, you discover something new about yourself.  From the coaching you receive from your personal trainer, you realize you are much stronger than you thought. It’s not about the circuit you just completed and how much weight you lifted or the kettlebell kgs, it’s that you were able to dig deep enough to discover the strength you already have to accomplish that circuit or exercise!  This, in turn, gives you the mental strength to realize you can get through anything no matter what life throws at you.  Training helps you learn to like yourself and be confident along with the bonus of the physical aspects that come along with it.  Start or continue your journey and never look back. 

 “It’s hard to dance with a devil on your back so shake it off”- great lyric from Florence and the Machine and so true.  There are so many things that happen in our lives that can alter how we feel and really throw you off your game.  A great high-intensity workout can be the best way to help shake it off.  Kettlebell Swing Combinations, Rope Drills, TRX Rip Drills and Heavy Bag Punches are some ways to get that spike to release all that bad stuff, let go and move on. 

You may not have it all figured out, but it will make you feel a whole lot better!

 

The secret to losing weight…It’s really no secret.  Don’t complain about that extra weight if you’re not willing to make the commitment to make the necessary changes to reach your goal.  There are so many excuses that people will give themselves.  Unless your physician has prescribed a specific program or set limitations for your condition, there really isn’t any reason for anyone not to exercise.  We’ve heard it all.  A doctor once told me that people will see him for back pain.  After he has determined that there is no medical condition he said “people don’t exercise because they have back pain but they have back pain because they don’t exercise”.  So his recommendation “exercise and strengthen your back and you won’t have back pain”.  It’s funny how that works.

The secret to losing weight consists of three components:

1.       Proper Nutrition; well-balanced, eat approximately every 4 hours to keep your metabolism working.  Don’t skip breakfast!
2.       Strength and Conditioning; build muscle will help burn fat to keep you lean and strong. 
3.       Cardio; burn fat.

It’s not to say that you won’t accomplish your weight loss goal with only one of these. But it will take you a whole lot longer.  In addition, you’ll be missing the health and fitness benefits of the other two components.

TIPS:  Clean up your eating behavior.  Try not to ‘go on a diet’ since at some time you will be ‘off that diet’.  If you eat ‘clean’, the one time you indulge, it won’t have a devastating impact. 

The same with your workout, if you work out most days of the week, just get back to it the next day.
Make this your new behavior and you’ll reach your initial goal and continue your fitness journey to the next level. 

Mini Office Workout – If you are a person that sits at a desk in front of a computer most of the day, you know that your body can feel stiff and tired.  Your back and shoulders tend to hunch forward and you find yourself feeling tense.  Here are few movements that will help you release some stress, feel more refreshed throughout your day, be more productive – and possibly motivate you to get to the gym to finish your workout after work. 

When you need to take a break or during your lunch time,

§  Get up and take a walk, use the stairs instead of the elevator.
§  Stand, stretch your body, raise your arms overhead bend slowly forward, then to each side
§  Back: Sit up straight, shrug your shoulders forward, roll them up, back and down
§  Back: Sit up straight, raise elbows up to the side, retract your shoulder blades (wide row)
§  Neck: Slowly turn your head right to left, forward and back
§  Neck: Place right hand over the head, gently press downward, simultaneously drop left shoulder, repeat other side.

§  Paper Clip Body Weight Squats, be sure to sit back on your heels (drop some paper clips and squat to pick them up one at a time).
§  Desk or wall Push Ups 10x each; one set with elbows out, second set elbows in
§  Filing Leg Kick Backs: while standing at the file cabinet, stand on right leg and kick left leg back, repeat 10x, alternate to other leg.
§  Seated knee tucks:  Sit on the edge of a stable chair (no wheels, please!) extend your legs, heels on the ground, breathe out as you tuck your knees, extend to starting position – keep it slow, no momentum. Keep your heels off the ground as you progress. 
(2 sets, 30 seconds each, increase time to 1 minute)

You might even motivate a co-worker!

Share your break time or lunch time workouts with us…

 

Today, someone make an interesting comment to me. She said, I was thinking of you this morning while I was at physical therapy. Her physical therapist said “zumba and personal trainers keep us in business”. She said it was an interesting conversation. In response, I actually agreed with her “that most programs and personal trainers do not instruct on form and movement before engaging in any strength, intensity or even dance ‘zumba’ exercises. People can injure themselves if they are not taught the basics and how to be in tune to how they are moving their body. We (the trainers at KettlebellFitnessCT) teach movement before strength and strength before intensity”. To make a blanket comment is not fair to the reputable trainers out there who want to make a difference in the quality of their trade and the well-being of their clients. Unfortunately, I didn’t have the opportunity to continue the conversation but it did prompt me to write this blog.

The business of personal training and training DVD’s is exploding with all types of trainers and programs but they are not focused on how people move. How can someone really learn proper form and movement, especially with kettlebells, from a DVD? You can’t! We get countless people coming to us saying, I don’t know if I want to work with kettlebells, I hurt my back from the class I took or from the **** kettlebell DVD or my knees hurt from squats. Well, when we observe their form, it’s no wonder they hurt themselves. Even some trainers out there are not properly trained to instruct the proper form and movement required especially for kettlebells. So, know your trainer. How do they instruct? Do they take corrective action to adjust your form and be sure you understand how your body is moving? We continue to educate ourselves to provide the most safe and effective environment. As always, consult with your physician before starting any fitness program. If you have a current issue, your physician will prescribe the proper course of action.

Whether it’s 1:1, 2:1 or our group program, we meet to first assess movement and the fitness level before giving our recommendation on the best program for that person. From that initial consult we may ask for physician clearance or at any time during training, if we feel there is reason, we may recommend you see your physician for further consult. Obviously, with 1:1 or 2:1 sessions, form and movement can be addressed on a very individual basis. That’s why we structured our group program to be limited to no more than six clients in any session. This provides the opportunity to teach and watch how each client is performing an exercise all while providing the client with the personal training experience in a small group setting. If we see that the form is not being executed properly and to avoid injury, the client is instructed to the lesser progression or the exercise changed or stopped completely. We then schedule a workshop time to work individually on that movement.

Experience the difference fitness can make in your life!

Motivation comes from many sources, but the excitement that comes from the clients of KettlebellFitnessCT is infectious. This is not to say that we don't hear an occasional groan or an 'are you kidding'. That's the sound you hear as they are pushing to get to that next level. It's an amazing feeling when you see your client achieve that new sense of power. Whether it's a private or small group session, morning or night workout or anytime in between, everyone may be exhausted but they leave energized all while confirming their next session. Knowing everyone shares the same enthusiasim for a sweat dripping, heart pounding workout creates an amazing experience! Thank you to all our clients. We appreciate your hard work for being fit!   If ou've been thinking about training, we invite you to take that next step and come visit us.

 

Stress...it gets the better of all of us at one time or another.  Those times when you feel so overloaded where you just can't think straight.  Before that stress level gets the better of you, make some good use of all that adrenneline and work off that stress in high intensity workout!  It's too easy to talk yourself out of your workout. So, instead of using the excuse that your too stressed, use it as the reason you should go to the gym. Releasing those endorphins will make you feel so much more in control.  You may not have everything figured out but it will definitely help you move forward.

Since the start of the new year, I found a new energy that has been missing for quite some time.  What I realized is once I stepped up my workouts, which in the last few months were not as consistent or as intense as I'm used to, I was able to get rid of the negative thoughts that can be overwhelming.  To me, working out is the best way to give yourself that attitude adjustment to put things back in persepective.  We all tend to get off track now and then.  What's important is that you make the choice to get back into a workout quickly. 
Recently, I read this saying...Choices, Chances, Changes...You must make a Choice to take a Chance or your life will never Change.  I'm adding one more...Confidence.  Your Workout is the Choice that will give you the Confidence to take the Chance to make Changes in Your Life.

See you at the gym...Debra