anytime fitness

How To Screw With People At The Gym... FUNNY ALERT!!!

As many of you know I like to seriously take life as little as I can. Any time I see an opening to laugh and be lighthearted I do- especially when I can laugh at myself. Life is something that can definitely be laughed at and I try to do it as often as I can. Here's a really funny video that combines my love of not taking life seriously and my love of fitness. My favorite part was the dude beating his chest to psych himself up without even lifting anything and then the singing after the credits. Enjoy!

[youtube=http://www.youtube.com/watch?v=0qVJR4Pg9zU]

A Trip Through The Gauntlet

I recently read an article written by Scott Helsley, Master of Sport, that really got me thinking about some things. His article was titled: "Checking The Boxes" and here's an excerpt from it:

"How many people out there are just "checking the boxes" when it comes to training.  I'd say most people.  Go to the gym and just watch, same guys there doing the same routines, lifting the same weights never making much progress and never asking why.  On the other end of the spectrum are folks who radically change their paradigm on a weekly basis, that doesn't get you too far either.  A little mindfulness goes a long way. This is applicable both in the planning of your sessions and the actual training itself.  Define your goals."
 
This makes me think of a few people in the gym where I train.  This one guy walks in at the same time every day and instantly begins putting the exact same weight on the leg press.  He performs the exact same number of reps and sets every day.  He then continues to do this for several other machine based exercises, but unfortunately most of them are all upper body.  He has his sleeves rolled up like a 1950's Greaser.  All he needs is a pack of smokes in there.  Thank God he doesn't do that.  It's bad enough the gym is located directly behind one of the busiest McDonald's in the area.  I know ironic huh?  I laugh every day cause the drive through points them directly to my front door.  After ordering that Supersized Number 2 with a Shamrock shake they get to see my clients swinging kettlebells and sprinting on the treadmills.  Now that's a guilt trip if ever one.

When I tried professionally confronting this particular guy by offering him a trip through the Gauntlet (2 freebie sessions with me) he shrugged it off.  He said: "That kettlebell thing is not for me. I see what you do with your clients, and really respect it cause it looks like really hard work, but it's just not for me.

So then I offered to allow him to just try it under no obligation to enjoy it.  He declined.  Then I offered anything, but kettlebells.  I didn't care if he did or didn't work with me ongoing, but simply wanted to get him to understand what he was doing could be done better.  He didn't care and didn't want to hear it.  So that is why he does not improve and why he will not ever improve.  In the event that he one day desires to have a taste of something more than he gets now I will be ready and willing.  If that happens I'll have one requirement though.  He'll have to unroll his sleeves cause they are really annoying and he doesn't know it, but everyone makes fun of him over it too.  LOL! :)

It's Almost IKFF Time...

IKFF

This weekend is the IKFF cert in Dallas.  I will be going to that to assist in the instruction alongside Steve Cotter and Ken Blackburn as well as present a sales training module.  I'm very much looking forward to going to this because I know everytime I attend a cert whether it be as a student or assisting I learn something new, I hone my skills, and I network with great, great people.  The fitness and kettlebell community is definitely a good one to be a part.  There are a lot of great minds and I always look forward to being mentored as well as mentoring when given the opportunity. 

This weekend will be my first opportunity, my pilot program, to present my training module outside of Anytime Fitness.  It has been a vision of mine to work with a top level certifying organization such as the IKFF for a while in training the trainers.  I truly believe in what the IKFF represents and teaches.  I only hope my presentation is enjoyed and seen valuable by both Steve and Ken so that I will continue to work with them ongoing.  I'll keep you posted on how it goes.

As for my workouts I have worked very hard this week and will be taking the next 2 days off to allow my body to recover because I know I will be doing something in some capacity at this weekend's cert. 

Workout 010609:
8 Min. Long Cycle @ 2 20kg and 5rpm

Then:
4 Min. Jerks @ 2 20kg and 9rpm
______________________________________

Workout 010709:
6 Min. Long Cycle @ 2 20kg and 6rpm

Then:
4 Min. Jerks @ 2 20kg and 8rpm

Then:
Guerrilla Sprints

I'm gonna eat well this evening and sleep well too.  Tomorrow and Friday will be a nice break to have back to back as I haven't had one of those in a long time.  If you haven't checked out the IKFF I would highly, highly advise it.  I have plans to host one if I can in AZ sometime this year.  I just need people with interest so that I can solidify it with Steve and Ken.  The location is already set as I have 14 possible locations in the state inside one of my Anytime Fitness facilities.  Let me know if you want to get certified as a Kettlebell Coach.  We'll make it happen. :)

I Graduated To True Long Cycle!

So I just completed my sets for today. It went very, very well and I felt good throughout the whole thing. I am moving to my primary sets being doubles now that I can.  It's a totally different animal and I LOVE it!!!  Just the fact that I can perform true Long Cycle sets now with 2 bells is huge progress for me in regards to my back health.

I do hang from a pull up bar from time to time, but not as consistently as I would like because the one I have at home is a doorway one and my legs touch the ground if straightened. When I'm at the gym (Anytime Fitness is where I work) I'll hang here and there. I'm looking to purchase a traction bed like a Teeter's Hangups. I've been looking on Craigslist and waiting for the right price. My chiropractor has one and I use it whenever I'm there, but that's only twice a month so I want to have one at home for daily use.

I do not regularly use a belt when I train so that I get the most self- core stabilization. I want my spine to be supported by my TVA('transverse abdominis' which is our built in belt) and the rest of my core rather than have an external support. The only time I use a belt is when I go heavy. I don't want to injure myself at the sake of one workout. I've been there before and it's not pleasant or worth it at all.



Workout 010209:
10 Min. Long Cycle @ 2 20kg and 4rpm


Then:
4 Min. OAJ @ 20kg and 12rpm

Then:
Run

The only thing that really got me on the LC set was my forearms and my left foot. My forearms are usually very good on enduring and they weren't completely shot by any means. I could have gone longer if I wanted or needed to, but they were just quite noticeable.
My foot began cramping a bit in the big toe and sole which was odd because its never done that before as well. I guess Eric Liford's (editor for the World & American Kettlebell Clubs) crampy feet bled through the fiber optics of the internet and caught a hold of my own. LOL!

All in all everything went well and I will stay with the two 20's until I am extremely comfortable at a pace of at least 10 reps per minute for 10 minutes on the LC.