Posts Tagged ‘nebraska kettlebell bootcamp’

Hello everyone.  I wish all of you well in your quest to become better individuals by healthy mind, body and soul.

Sorry it has been so long since I have posted.  You see, I don’t just blog all the time to be blogging.  I want my blog posts to have some meaning.  So when I am inspired to blog for any specific reason, then and only then do I get the word out to the masses.

Now to the good stuff.  So many of you out there feel that you HAVE to do cardio training to lose fat.  In all actuality this is not always necessarily true.  Many of you are missing out on the anaerobic and metabolic effects of resistance training and high intensity training.  I feel that part of this may be due to the fact that we (meaning Americans) LOVE to see the “calories burned” at the end of our workout.  Hence the love of getting on the treadmill or hooking ourselves up to a heart rate monitor.  BUT you are only taking in the “aerobic” measures towards caloric expenditure.  You are missing on a few other more important variables when determining what exercise means give you the most bang for your buck when working into a fat loss exercise program.

I want to thank Alwyn Cosgrove for bringing this study to my attention.  Alwyn is a fat loss EXPERT and has been doing it for quite some time now.  He has kept EVERY workout he has had his members perform and is up to date on ALL the research on fat loss.  So lets just say when Alwyn speaks, we (Nikki and I) listen.

A study in 2005 titled: “Misconceptions about aerobic and anaerobic energy expenditure” by Scott, CB and was published in the Journal of the International Society of Sports Nutrition.  Here they performed a study which compared 3.5 minutes of aerobic exercise versus 3 x 15 second wind sprints.

When you look at the first set of data which only recorded the calories burned using the aerobic measure they came out to:

Aerobic exercise = 36 calories burned

Sprints = 4 calories burned

This is where most people stop the argument.  “SEE!”  “Steady state aerobic is better than sprinting or high intensity cause it burns more calories!”  Just a second my friend.

The next measurement they took was EPOC (Exercise Post Oxygen Consumpton).  Wikipedia defines EPOC as:

(EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.” In historical context the term “oxygen debt” was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure, particularly as regards lactic acid/lactate metabolism; in fact, the term “oxygen debt” is still widely used to this day. Direct and indirect calorimeter experiments have, however, definitively disproven any association of lactate metabolism as causal to an elevated oxygen uptake.[1]

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism.

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFA’s back into fat stores both take place.[2][3][4]
When they now measured the total calories burned including EPOC and Aerobic it came to the following total:

Steady State Aerobic exercise = 36 calories burned

Sprints (mostly anaerobic) = 39 calories burned

That is a pretty big jump by the 15 second sprints in just the EPOC alone and by checking out the above definition, its pretty nice to see that the fat stores are broken down during EPOC.

Lastly they decided to check calories burned using an Anaerobic Measure.  When all was said and done with aerobic, EPOC, and anaerobic measures were calculated.  Here is the final score:

Steady State Aerobic exercise = 39 calories burned

Sprints (mostly anaerobic) = 65 calories burned

Now do you see why we push so much for high intensity cardio and anaerobic works like kettlebell swings and strength training?  Its the WHOLE affect that creates the type of response that you want when trying to lose fat.

I would love to see a study that promotes strength training,  circuit training, kettlebell swings and other types of anaerobic exercise to put up against the treadmill, stair stepper and elliptical steady state exercise.

Advertisements

Hope everyone is doing well out there and training hard and more importantly training smart.

After the past two weeks of speaking to individuals about their health and fitness goals for changing their lives I am inspired to write a blog on the subject.

First I need to provide a warning for you that this blog post will not be pretty.  You are going to see a little bit of my dark side.  Yes I have an alter ego (some of my clients have named him “Mac”) and it is about time that my alter ego come out and provide some knowledge.  I am not going to be an A$$hole, I am just going to be very blunt and provide all of you a little reality check.  Its not meant to hurt anyone’s feelings but to get you to achieving your goals.

Being a fitness/sports medicine professional since 1996 I have met a lot of individuals.  Some are inspiring with their story about how they have overcome adversity and made a positive change in their life.  But, the majority of the people I have met only have excuses.  Excuses for why they live the life they live, for their troubles, for their issues, blaming others for the problems they are faced with today, or baggage that is keeping them from living a happy life.

Listen, I am not better than anyone else.  I used to be Captain Excuse, I would blame my past for my issues with being able to deal with people.  I still catch myself today making excuses for many things, but I am aware of it and trying to stop it.

Here is the big problem.  If we are so busy making excuses, we are never working on SOLUTIONS to our adversity. Here is some of the excuses that I have heard recently and here is what they are really saying.

  • “The reason why my knee buckles when I exercise is because the flooring is bad or I have crappy shoes, or its just the way I move.”
    • I have knee issues but I don’t want to take time away from my workout to correct it.  So I am risking ruining my knees even more just so I can workout harder
  • “I used to workout ALL the time and was so happy with my body, until I had someone close to me pass away.  Ever since then I haven’t had the energy to workout and eat right.”
    • I was on track and then off track and now I just don’t have the energy to go through what I went through before to achieve the results I need.
      • This is a tough one.  I am not saying that you cannot mourn.  All I am saying is that you should mourn, but there has to be a time where you pick yourself up off of the floor and put the pieces back together.
  • “The reason I eat crap and don’t workout is because I don’t have the money.”
    • I am too lazy to think of a SOLUTION on how to budget properly to afford a proper fitness program and nutrition strategy.  I would much rather use my money (that I state that I don’t have) eating out and going to the bar.
  • “I would love to join a fitness facility or a fitness program, but I need to get in better shape to handle the intensity of the program.”
    • I am scared out of my mind about showing up to a fitness class and looking like a fool.  I don’t want others to see me make mistakes and fail.  I don’t want to look like an idiot in front of others.
      • This is another tough one.  But understand that everyone is in your shoes and has the same doubts and worries as you.  Ask any of our members, they were in the same situation as you during the first week of their program.  I was as well when I started my first kettlebell class!  But you make mistakes and learn from them, you struggle and sweat and accomplish and you do it with others who are there to help you along and you can help them too.  The difference between our members and you is that they decided they were tired of living the life that they were and took the first step.

So as painful as this blog may have been for you to read.  Take a few days and think about it.  Are you making Excuses?  Or are you now going to start thinking of SOLUTIONS to your problems.  I know that it has made my life much better when I stopped looking for an excuse and began thinking of solutions.

If you ever need help finding a solution, there are thousands of well trained individuals out there to help you find those solutions.  Never give up, always be thinking of a solution and your mind will find the answer.

Just wanted to take the time to clear up a few things about our services that we provide here at SG Human Performance.  Besides the team/business training/workshops, RKC/HKC prep sessions and some semi private personal training sessions, the majority of our business is our kettlebell bootcamps.  We have been told by many individuals who are interested in our services that the word “bootcamp” is a bit intimidating.  I am here to clear up a few things about our bootcamp and give you our definition.

  • We do not strive to put our bootcamp members through pain and anguish until the point that they throw up
    • For one, pain is your body telling you that something is not going right.  Either there is damage to an area or joint that needs to be addressed or more than likely that your technique is off.  At SGHP we strive on proper technique.  We take the time to perform a functional movement screen at orientation and throughout your membership to make sure we understand how your body moves and what we can do to get you to move better.  You move better = no pain with movement = better workout = less prone to injury.  If the exercise causes pain, then we modify the exercise for the individual.
    • We ask our members as Master RKC Geoff Neupert would say it “manage your fatigue”.  You get tired to the point that your technique fades, then rest.  We stress QUALITY over QUANTITY.  Believe it or not, your body will get a better workout out of 5 terrific push ups over a period of time with rest in between then doing 30 continuous crappy push ups.
    • Here is a good article by RKC Team Leader, Delaine Ross titled “Why working out too hard is counterproductive”
  • We do not have you perform crazy hard exercises from day 1
    • As for every proper strength and conditioning program there has to be a proper progression through the program.  We determine what your level is and have you work at that level until you begin to understand how your body is supposed to move.  Then we progress you and challenge you accordingly.  We ask our members to find the exercise and progression that challenges them, but is not difficult.  Again Quality of movement is our main goal.  We work our program under the Russian Kettlebell Challenge.  Where kettlebells and other methods of training are only tools to get the proper movement that we want, its the movement that is key.
    • For every exercise we have a progression and a regression for the member to perform based on how they feel during the workout.
    • We provide a free kettlebell orientation that is required by everyone who participates in our bootcamp to attend before beginning actual bootcamp workouts.  I have provided a video of one of our bootcamps below
  • We do not yell and scream at you to get you to workout harder.
    • Who would want someone screaming in your ear?  I sure don’t.
    • We motivate you through encouragement of our instructors and members.  You will be amazed how a team atmosphere in the bootcamp will get you to outperform what you originally thought you could.
    • The only thing that may cause a tongue lashing is when a member continually performs improper technique.  We state that the exercise begins when the weight is picked up until the end when the weight is set down.  No sloppy technique is tolerated, especially when picking up and putting down the kettlebell.  This is when individuals are more likely to hurt themselves.
  • We do not make you have your picture taken in your underwear.
    • We just don’t believe in it.  If you want to take a picture of yourself at the beginning of your bootcamp and then at the end, be our guest.  The last thing we want to do is promote a before and after picture.  Also we are not big components of total weight lost.
    • What we do is offer to take your body measurements, then every 2 weeks we can remeasure you to keep track of your progress.  We like to measure progress with inches lost, shirt/dress/pant sizes, and how you look and feel!  That is the progress we want to see and like to brag about!
  • We do not make you sign a long-term commitment to our bootcamp
    • Curious about using kettlebells but not ready to make a long-term commitment?  No problem!  We provide kettlebell orientations and 2 weeks of unlimited classes at no charge.  After those 2 weeks if you do not feel that kettlebell bootcamp is the best workout ever, then we will happy send you on your way, no questions asked.
    • We provide 3, 6, & 12 month contracts for you to commit to.  The longer you commit, the cheaper the price.

As Master RKC David Whitley states: “Move Better, Feel Better, Look Better”.  That is our goal.

  1. Get you moving better by using the Functional Movement Screen, Proper training on corrective exercises and technique
  2. Get you feeling better by improving your health, strength and fitness as well as improving your confidence
  3. By doing the 2 listed above, we promise you will look better in many aspects!  We help to reduce body fat by performing your stength and cardio all in one workout.  Some exercises have been proven to burn up to 20 calories a minute!  Don’t believe me then check out the study HERE!

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


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.

  • You will make a commitment you can stick to
  • Here at Nebraska Kettlebell we provide variety that keeps you into the workout
  • Our workouts are for everyone! You should not have to get in shape before starting a fitness program! Our program is for any fitness level and we ask that you come to bootcamp and encourage others and compete with yourself. very motivating!
  • The money we used on P90X would have paid for 3 months each of our bootcamp. That is 12 weeks of workouts
  • Get better results you want from Nebraska Kettlebell in half the time!
  • Learn the RKC System from certified instructors. This means you will be watched to make sure you will are performing with the correct movement patterns, this means proper coordination of muscles when performing our exercises, which means a better workout, and less chance for injury.
  • 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.

    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!

    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/SGHPSGHP Womens T