If you look at the calendar now it is about 5 months until our first upcoming Hardstyle Kettlebell Certification here at SG Human Performance on July, 10th 2010. We are very excited to be able to provide the Omaha area with a certification that teaches all the important aspects of Russian Kettlebell Training. Here at Nebraska Kettlebell, we already have 3 committments towards the certification and have already begun the training process. (Click Here for a list of all upcoming HKC’s)
I would like to provide anyone who is interested in getting their HKC (or RKC for that matter) some important points to your upcoming certification.
- The RKC/HKC method of certification is not just a show up to the certification, and walk out with a certificate. YOU MUST EARN IT! This is why I suggest that everyone train with an Russian Kettlebell Certified Instructor before attending the event.
- This way you already have an understanding of the movement patterns needed to perform the kettlebell swing, turkish get up and goblet squat correctly. Then you can practice at home or continue with your RKC until the day of the certification. This will mean then you can fine tune your skills instead of having to begin from scratch.
- There is about a 33% fail rate per certification, I believe this is due to individuals who felt they could pass just by showing up or by training on their own.
- If you are in the Omaha/Council Bluffs and surrounding areas you are welcome to join our bootcamp to help you train plus we will be having some HKC prep sessions on Saturdays beginning 8 weeks before HKC. For the 3 already signed up they are beginning their prep now in class. For more information, email us at sghumanperformance@gmail.com
- You have to be able to show the Senior Instructor that you can TEACH as well as perform the required movements. This includes being able to use the techniques shown that day to help your clients understand and perform the movements safely and correctly. In the prep sessions we will cover and practice finer points of instruction.
- For more details about the Hardstyle Kettlebell Certification and its requirements CLICK HERE.
About 2 years ago before we discovered kettlebells and the RKC System we watched an infommercial on P90X. We thought that the system looked like a good idea and made the $300 investment.
I admit that the workouts are challenging and they do a good job of stating that you should be able to pass some physical requirements (pull ups, push ups and such) that they say you should be able to perform before starting the program.
Other benefit was that we were burning some serious calories during the workouts, some times my heartrate monitor got up to 800 after the 60 minute workouts.
But there were some problems with P90X that I would like to bring to your attention.
- it is hard to stick to the program
Starting the first week the workouts were challenging, 2nd week was ok, by the third week I was downright bored with the same workouts and same crappy comments by ol Tony Horton. There is some variety but after a while we just got flat out bored with our workouts.
- we did not get the results we wanted
We did the program for almost 12 weeks and really did not see the changes that we wanted.
- lots of equipment needed and cost
Don’t get me wrong, I like the fact that they have you use bands, pull up bars, dumbbells, & body weight exercises. This is way better than going to a gym and sitting at one of those machines. But, you end up buying bands, dumbbells (2 sets) and a pull up bar. That brought up the price alot as well from $300 to now close of a total of $700-800!
- Exercises
The problem here is that with challenging exercises, technique can be an issue. A video is not going to tell you when you are doing pullups or square wrong, but your body will let you know after workouts when your shoulder or knee joint is screaming at you. Some of the exercises are still single joint and not very functional.
-huge time commitment
All workouts were at least 60 minutes with the yoga potion being 90 minutes! Some of us just don’t have that kind of time.
Now here are a few things you can get from Kettlebell training under the RKC system and Nebraska Kettlebell.
So if you are doing P90X and are enjoying it and getting the results you want then terrific! All I am saying is that we tried it and it wasn’t the best thing for us. It wasn’t until we joined a Kettlebell bootcamp that we found a system that we enjoyed and that got us to be workout rockstars. I am so thankful for finding Dave Whitley and the RKC system.
We are performing Kettlebell orientations 2 weeks per month, this includes a functional movement screen and 2 weeks of bootcamp. And the best thing is all of this is free. This allows you to try it out and see if you think that it is the best workout ever.
This is my challenge to you p90x’ers out there. Try the orientation and bootcamp for two weeks. if you feel p90 is better then you are not out any money plus you go home with a fms score and a good understanding of the RKC system.
Very compelling argument when you start using force plates.
Need to prep for the upcoming racing season? Get balanced and in shape at the same time by coming to Nebraska Kettlebell. Mention the blog and recieve (FOR FREE) a functional movement screen, kettlebell orientation, and 2 weeks worth of bootcamp. Email us at sghumanperformance@gmail.com if interested.
Hello Everyone! I know it has been a little while since I have written anything and I do apologize. Here at Nebraska Kettlebell, we have been very busy getting orientations and classes started up. It has been a tremendous start! We owe it all to our members having trust in us to deliver the results that they desire.
For those of you who are currently going to a gym and working out, but not getting the results you desire, here is a little breakdown of the advantages of being a member of Nebraska Kettlebell over going to a “traditional” gym setting.
1) Equipment
Traditional Gym – Machines, benches, cardio equipment and dumbbells make up the majority of the equipment here. The only problem is why in the world would I have someone who is already seated all day long, get in their car and drive to the gym only to sit down and perform exercises on a machine or bench? As Americans we have become very uncoordinated due to this very fact (the sitting and the training seated). When we exercise we should be practicing MOVEMENT, then when the time arrives that we need to have the proper coordination to perform a movement (example: shoveling snow, picking up a heavy object, slipping on ice, playing sports) we do it so in a way that is functional not dysfuntional.
Nebraska Kettlebell – NO machines, no cardio equipment. Body weight exercises, kettlebells, ropes and TRX. All of this equipment works on proper coordination. Getting you moving correctly, so you do so when you need to. You will also notice that those aches and pains you thought you just had to deal with will improve as well because you are re-teaching your body proper movement. Remember our motto:
MOVE BETTER, FEEL BETTER, LOOK BETTER.
2) Instruction
Traditional Gym – NONE or you have to pay extra for a personal trainer
Nebraska Kettlebell – Our first priority is on technique and there will never ever be more than a 10 to 1 participant to instructor ratio. This allows us to make sure your technique is on target. Remember its not about the kettlebell, its about proper movement. All our equipment just helps us to reinforce the proper movement skills. Plus, when technique is at its best you greatly diminish your chances of suffering from an injury, as a matter of fact, you will become more injury prone in other activities. Our cost is way less per session than hiring a personal trainer.
3) Atmosphere
Traditional Gym – Little stuffy at times, have to wait for your favorite machine for someone who is going to sweat all over it, sometimes a little intimidating, crowded.
Nebraska Kettlebell – We have a 15 person maximum for classes, so no stuffiness or crowd. Everyone works together in a team like atmosphere. We find that this team like atmosphere brings out the best in our members. Everyone supports one another and this helps atmosphere allows our members to work harder than they ever expected. Much better than working out on your own.
4) Programming
Traditional Gym – You may do the same weights and reps each time you come in that they may have given you when you did your first complimentary training session or you just do what comes to mind when you walk in through the door
Nebraska Kettlebell – First, all members are required to perform a functional movement screen during their orientation, this allows us to develop an individualized warm up and cool down to allow you to workout at your best, and also allows us to understand how are members move and what skills we need to develop throughout their progression. All workouts are then developed with our members in hand. Everyone works at their own pace and will perform the exercises that allows them to succeed in the proper progression.
5) Time
Traditional Gym – You spend 30-60minutes performing strength training then try and find a spot on a cardio machine to get your 30-60 minutes of cardio. Who has the time for this? Also, how bored are you?
Nebraska Kettlebell – Our workouts are designed to be 40-50 minutes long that include a warm up and a cool down. We promise you that you will get the workout you want in half the time. Also the 45 minute workout has you paying close attention to your technique and you will get the most out of your body. With long cardio and/or strength sessions your mind can tend to wander and that is when technique fails.
6) Results
Traditional Gym – Are you getting the results that you want? If you are then terrific! Keep doing what you are doing. If you are not, then isn’t it time for a change?
Nebraska Kettlebell – The American Council on Exercise just published a study that shows that kettlebell exercises like the swing can produce your body to burn calories at a rate of up to 20 calories per minute! That is like trying to run a 6 minute mile pace on the treadmill. This type of training will get you the results that you want. Whether it is weight loss, sports performance, or pre and post rehabilitation you will get the results you desire!
IF you are interested in learning more about what we here at Nebraska Kettlebell have to offer. Sign up for a kettlebell orientation. With that orientation you get a functional movement screen and 2 weeks of bootcamp at no charge. At the end of the 2 weeks you will recieve a workbook that has the following (we call it your “Strategy for Success”):
- outline of the functional movement screen
- your functional movement screen and what it is telling us
- corrective guidelines to work on any imbalances that may exist
- exercise handouts of those corrective exercises
- exercise handouts of the foundational kettlebell exercises for you to practice at home
- nutritional information from PRECISION NUTRITION.
What do you have to lose? Give us a shot and if you decide that Nebraska Kettlebell does not provide you an exhilarating workout and will put you on the right track to your goals then you are not out any money and you also leave with an understanding of how your body moves and a plan to get you moving better.
TIRED OF LOOKING LIKE THE AVERAGE AMERICAN? THEN TRAIN LIKE A RUSSIAN!
This week I’ve shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).
The first one talks about how important incentives are for
changing your body. And it goes on to incentivize you with
a whopping $40,000 in prize money.
Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.
Enter “the best kept secret in weight loss.”
http://precisionnutrition.com/cmd.php?pageid=1035856&u=blackmail-yourself-lean
Finally, today, I have one last post to share.
In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat. Hint: it doesn’t
involve needles!
Learn how to vaccinate yourself against body fat
http://precisionnutrition.com/cmd.php?pageid=1035856&u=the-body-fat-vaccine
This is the time of year when everyone should make some type of New Years Resolution. It is good to see that people want to make a change in their lives one way or another.
Nikki and I took that same commitment almost a year ago in 2009. We made the promise to workout on a regular basis and improve our diets. We got our support system in place to keep each other accountable for our fitness and diet regimen.
12 weeks later I went from 205 lbs to 186. My health improved as well as my energy and confidence. Compliments on our figure came from friends and family. My staff photo at work looked nothing like me. So how were we able to be so successful? I will show you what worked for us.
- We made the commitment where we had no choice but to succeed.
- We made a financial commitment towards our bootcamp. We signed up for 4 months. Many think that you probably don’t have the money for it, but more than likely you do. We had to make some changes here and there, but with the money paid out we had no choice but to show up to workout since we had already paid the money
- come to think of it, if you don’t want to make a financial commitment, then how much worth is it to you in the first place?
- We were so happy with the results we received, we kept paying to attend bootcamp to maintain the shape we were in
- We made a financial commitment towards our bootcamp. We signed up for 4 months. Many think that you probably don’t have the money for it, but more than likely you do. We had to make some changes here and there, but with the money paid out we had no choice but to show up to workout since we had already paid the money
- We benefited by working within a system
- First of all, we joined a bootcamp. This allowed us to get a workout in but not have to pay for personal training. Yes it was more than just a regular gym membership, but it was less than hiring a personal trainer.
- Not only did we join a bootcamp, but we were fortunate enough to be worked out by a Russian Kettlebell Certified Instructor. What is the difference between an RKC and other personal trainers and bootcamp coaches? The RKC understands movement. Technique is a must in the RKC. What does this mean? Better results, less chance for injury. In the RKC, the kettlebell is only a tool they use for facilitating proper movement during the workout
- Second of all, we got on a proven diet plan. We chose the Precision Nutrition system by Dr. John Berardi. Basically his plan was easy to follow and we kept each other accountable to making sure we kept track of our calories on a daily food planner. (I suggest www.dailyplate.com or www.livestrong.com) The planner can be a pain at first but if you take 5 minutes per day to put the food in it really helps you to figure out what works best for you.
- First of all, we joined a bootcamp. This allowed us to get a workout in but not have to pay for personal training. Yes it was more than just a regular gym membership, but it was less than hiring a personal trainer.
- We put a support system in place
- We were fortunate enough to have each other to keep us accountable to our resolution. There were times where one of us wanted to go get a pizza or sleep in instead of working out, but the great news is that the other person usually did not feel that way. That was a great way to keep both of us committed.
- Also, another bonus of being in a bootcamp is you have a group of people after the same goals as you. The support system is there and in place. We got to the point that we looked forward to seeing everyone in class (kind of a fitness happy hour sort of speaking) and we got grilled by people on facebook if we missed a class.
There you have it. Make a commitment, get a system in place, and have a support staff. If you get all three of these things in place you have improved your chances to be successful.
Here at Nebraska Kettlebell you can try out our bootcamp for a low cost of $25 dollars. This cost includes a kettlebell orientation, a functional movement screen, and 2 weeks of bootcamp.
Also Nikki and I have decided to jump start people’s New Years Resolutions by having our NEW YEARS SPECIAL. If you sign up and make the commitment you will get the month of January for FREE, and the next three months for only $99. Sign up for an orientation at our sign up page. This special not only includes a functional movement screen and 3 workouts per week, but it includes a workbook to help get your nutrition on track and workouts and exercises you can perform at home to help keep you in balance and succeed.
Here is to a wonderful 2010!
The other day I sent out an email link to a video of Dr. John
Berardi talking about his two latest programs – Lean Eating
For Men and Lean Eating For Women.
Far and away, the most frequent questions had to do with his
$40,000 is prize money. $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.
Click here to check out the blog post announcing this
amazing prize:
http://precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
Now, today, I want to share with you a post covering the
flip side of the 10K prize. In other words, if the prize is
the carrot, today’s video talks about the stick.
You see, Dr. Berardi’s a coaching expert. In fact, he’s
probably the most successful nutrition coach in the health
and fitness business.
And after speaking with him, I realized that there’s
something powerful to this idea.
You see, the biggest transformations – body transformations
or otherwise – are accomplished when people have big
incentives.
And I’d say 10 thousand bucks qualifies as a big incentive
all right. But big inspiring goals also need some potential punishment.
Or, some risk.
And in today’s video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.
Enter “the best kept secret in weight loss.”
http://precisionnutrition.com/cmd.php?pageid=1035856&u=blackmail-yourself-lean
So, if you’re REALLY interested in changing your body and
you’d like a little extra incentive for doing so, this is
definitely a program you need to check out.
Again, this message is time sensitive. From what I hear
there are A LOT of people clamoring to get in on the program.
So check out these posts below. I know you won’t be
disappointed.
Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
The Best Kept Secret In Weight Loss
http://precisionnutrition.com/cmd.php?pageid=1035856&u=blackmail-yourself-lean
The store is up and ready for you to order all different kinds of SGHP items. Check them out at http://www.cafepress.com/SGHP
When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
Now, don’t get me wrong. I respect Dr Berardi. He’s
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.
However, when I watched this video he sent over, and learned
that he’s giving away $40,000 of his own money, he
definitely got my attention.
Check out this blog post for yourself.
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that’s a no brainer. You
should want to do that ANYWAY if you’re interested in body
transformation because there is nothing else like it.
You get 6 months of world class coaching, the type of
coaching you can’t find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you’ll win 10K.
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.
So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.
And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G’s of his own money.
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
Now, this message is time sensitive. No, it’s not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.
So, if you’re interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k
For the Female Fitness Enthusiast who is interested in getting started into kettlebell training:
For the Male Fitness Enthusiast who is interested in getting started into kettlebell training:
-
For the fitness enthusiast with kettlebell experience:
-
Return of the Kettlebell-Explosive Kettlebell Training for Explosive Muscle Gains
For the rehabilitation specialist:
-
Secrets of the Shoulder-By Gray Cook, RKC
and Brett Jones, Senior RKC
or
My personal Christmas List!
-
Kettlebells from the Ground Up
-
Convict Conditioning-How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength
What’s on my wife’s Christmas list
-
Viking Warrior Conditioning-The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind ProperVO2max Training
