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Con en s F e a t u r e s

6 contributors8 gym of the month9 news10 gear guide

Other Content

12 reviewfitwall14 trainingcrossfit explainedconstantly varied functional movements15 nutritionlet food be thy medicineholistic nutrition & healing16 sporttraining for rugbymore sweat in training, less blood in battle18 kettlebells/calisthenicsfighting for inspirationusing kickboxing techniques for all fitness levels20 kettlebells

an unconventional combination

kettlebell sport & pilates22 tireskick, streeetch, & flip tiresunconventional workouts for motivation26 kettlebells/bulgarian bagsbell bitchembodying unconventional training, emboldening transformation

30 mindsetshut up & train13 ways to eradicate excuses36 flexibilitycircus stretches

your key to real strength?40 calisthenicspower upyour olympic lifting with handstands44 conditioningready to compete?training tips from an extreme endurance athlete48 longevitynever stop liftinghow to manage injury while maintaining your regimen 50 kettlebells another workout evolution

discovering kettlebells

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W elcome to the 18th issue of My Mad MethodsMagazine, a special edition dedicated to the women of the unconventional training world. This content-packed issue features articles and workoutsby some of the top names in the tness underground andthey’ve created some amazing stuff.

Lauren Brooks, one of the top innovators in unconventionaltness in the USA, is featured on the cover. Her uniquetraining style and persistence over the last decade hashelped to turn kettlebell training from a little-used workouttool into the national, essential piece of workout kit thatit is today. Through articles, online videos, and DVDs,Lauren has introduced thousands of people to kettlebellsand will no doubt introduce thousands (and hopefullymillions) more.

A big difference between this issue and those in the pastis a larger focus on motivation and transformation. Whiletypical issues focus primarily on the methodology behindparticular focuses and objectives, the primarily femaleauthors of these pieces help bring to light the necessity ofthe motivation to train. From Lauren’s cover article “ShutUp & Train” to Patricia Alvarez Tibbits transformationalpiece to Kat Ljubicic’s injury prevention/compensation

instructions to extreme athlete Ashley Paulson’s get-goingtips, each author shows what it takes to get started andcontinue in any tness endeavor. Their enthusiasm for theirunique methods of training will make you want train justas hard as they do.

We also tr ied to include a few pieces about some aspectsof tness which men may not enjoy (and therefore avoidall together). I for one will now be incorporating additionalstretches and balance practice in my daily routines basedon the suggestions made by Sara-Clare Lajeunesse and newContributor Andralyn Zayn.

We appreciate your feedback and contributions to boththe magazine and the website. If you have suggestionsfor product reviews, new training methods, workouts,or just cool stuff in general, we’d love to hear them! Goto MyMadMethods.com or send me an email directly [email protected].

If you need more help learning the techniques and exercisesfeatured in this issue, please consult a professional. We havean online database of both unconventional trainers andgyms, so check it out and get moving!

Good luck with your training...

Issue 18

Mark de Grasse is the founder and ownerof My Mad Methods, an organization(online community & published magazine)dedicated to unconventional trainingmethods like kettlebells, sandbags, battlingropes, macebells and more. Mark is acertied trainer, but spends most of histime travelling the country interviewing,taping, and learning from the the topunconventional trainers in the industry.Mark is the editor, graphic designer, writer,photographer, and sometimes even amodel for the My Mad Methods Magazine,a publication with subscribers in over adozen countries. Mark also manages anddesigns MyMadMethods.com, an onlineresource for unconventional tness(including exercises, workouts, articles,trainer & gym directories, etc) and onlinecommunity with thousands of members.Find out more about Mark at:

MyMadMethods.com/home/about-mark

Cover photo of Lauren Brooks by photogra-pher Eric Nelson of Eric Nelson Photographyin Orange County, California(www.ericnelsonphotography.com ).

MY MAD METHODS MAGAZINEPublished by My Mad Methods LLC

EDITORMark de [email protected]

CONTRIBUTORSLisa BalashDonica StorinoCarolyn AlexanderLauren BrooksSara-Clare LajeunesseClarissa VizcainoYoana TeranAshley PaulsonAndralyn ZaynRoni TennantKat LjubicicAngie HayGina DiIorio-ChappiePatricia Alvarez Tibbits

[email protected]

DISCLAIMER: My Mad Methods Magazine isa My Mad Methods LLC Publication. My MadMethods LLC (MMM), as publisher, does notendorse and makes no representation, war-ranty or guarantee concerning the safety oreffectiveness of either the products and ser-

vices advertised in this magazine or the trainingmethods or other techniques discussed or il-lustrated in this magazine. The publisher makesno representation or warranty concerning thelegality of the purchase or use of these prod-ucts, services and techniques in the UnitedStates or elsewhere. Because of the nature ofsome of the products, services and techniquesadvertised or discussed in this magazine, youshould consult a physician before using theseproducts or services or applying these exercisetechniques.

COPYRIGHT: 2013 My Mad Methods LLC.Material in this publication, including text andimages, is protected by copyright. It may not becopied, reproduced, republished posted, broad-cast, or transmitted in any way except for yourown personal, non-commercial use. Prior writ-ten consent of My Mad Methods LLC may be

obtained for any other use of materials.

http://www.mymadmethods.com/mailto:[email protected]:[email protected]://www.mymadmethods.com/home/about-markhttp://www.ericnelsonphotography.com/http://www.ericnelsonphotography.com/mailto:[email protected]:[email protected]:[email protected]:[email protected]://www.armorednutshellz.com/http://www.ericnelsonphotography.com/http://www.mymadmethods.com/home/about-markmailto:[email protected]://www.mymadmethods.com/

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donica storinoBell Bitch

www.BellBitch.com, www.BadAssTraining.netDonica is a Certied Performance Enhancement & Physique Transformation Specialist, a NFPT (National Federation ofProfessional Trainers) Certied Personal Trainer and the owner of Bad Ass Training & Gym. She teaches several strengthand conditioning disciplines including Russian Kettlebells, Olympic Weightlifting, Body Weight Conditioning,IntegratedFlexibility & Joint Mobility. She holds certications in Elite CrossTraining (The Underground Gym),NFPT, IKFF CKTLeve l and Level 2, RKC Instruction, Master of Sport, CMS,Underground Gym Olympic Weight Lifting and KettlebellsShe also competes nationally in IKFF competitions several times a year and has received six gold medals.

D o n i c a

ahsley paulsonEndurance Athlete

www.AshKickn.blogspot.com Ashley Paulson has a full time job as a mother of 3. She is a certied instructor in many disciplines. When not out trainingyou can usually nd her at any number of gyms teaching classes as an endurance coach. Training and tness is not only a

passion for her but a lifestyle. She is a 4 time Ironman nisher, over a dozen half Ironman’s and 26 full marathons. Fol-low her adventures on her blog at: www.ashkickn.blogspot.com and on Facebook at: www.facebook.com/ashley.j.paulson A

s h l e y

andralyn zaynCircoFit

www.CircoFit.comI grew up as a competitive gymnast. In an effort to pursue a career in acting and stunts I replied to an audition notice forcircus and fell in love with live entertainment. I worked and trained with The Underground Circus in Vancouver for 3and a half years, studied dance to improve my performing abilities, and later on moved to Australia for 2 and a half yearsto study circus, where I specialized in handbalancing. While in Australia I created a class devoted to increasing peoplesrange of motion. It is a class I had wished existed for years and took it upon myself to share it with the world. I’ve beenteaching these classes in Melbourne, Vancouver, and now in Montreal.

A n d r a l y n

D r . T

o n y

dr. tony chappie, d.c.Pittsburgh Kettlebell & Performance Gym / Greentree Chiropractic & Rehab

www.PittsburghKettlebellPerformance.comDr. Tony Chappie, D.C., is a USAKL certied trainer under Coach Nico Rithner. He is the owner and head trainer ofPittsburgh Kettlebell and Performance Gym & also Greentree Chiropractic & Rehab. He is a 1997 graduate of PalmeCollege of Chiropractic, where he attended on a rugby scholarship, and played in the men’s 1995 National ChampionshipHe was also a former super league player with Old Blue, In New York. Most of his rugby was played in his home townof Pittsburgh, PA, for Pitt City Men’s Club. He is currently the head coach, and strength and conditioning coach of the2012 National Championship Pittsburgh Angels Rugby Women’s Team.

C a r o l y n

carolyn alexanderNetwork Fitness Crosst www.NetworkFitnessCrosst.com

Carolyn Alexander owns and manages with her husband Jeff, a personal training and tness consulting business calledNetwork Fitness. They are based in the Irvine/Newport Beach/Costa Mesa area of Southern California and have beenserving the community since 1998.

contributorsc o n t r i b u t o r s

B a d K

a t

kathy "bad kat" ljubicicCrossFit Athlete/Instructor

www.facebook.com/badkatLjubicic

I was born and raised in Toronto, Ontario Canada. Fitness has been in my life for three decades. This is my fth year inCrossFit and second year as a competitive CrossFit athlete. I am currently ranked fth worldwide in the masters femaledivision (40-44) and rst in Canada East. I hold 15 tness related, specialized certications and have travelled extensivelythroughout the United States and Canada to train with some of the best athletes and coaches in the world. I am currentlya Full time CrossFit coach and absolutely LOVE my job!

Got to: www.crosstmississauga or www.crosstbolton.com to nd some of the best programmed workouts!

P a t r i c i a

patricia a. tibbitsBody Balance Fitness

www.BodyBalanceFitness.netPatricia A. Tibbits is a Certied Kettlebell Instructor with BodyBalance Fitness. Her passion is to reach out and motivatmiddle-aged women to get t by using unconventional training methods, particularly kettlebells. She and her husband James strive to help their clients become the best version of themselves.

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http://www.bellbitch.com/http://www.badasstraining.net/http://www.ashkickn.blogspot.com/http://www.circofit.com/http://www.circofit.com/http://www.pittsburghkettlebellperformance.com/http://www.pittsburghkettlebellperformance.com/http://www.networkfitnesscrossfit.com/http://www.facebook.com/badkatLjubicichttp://www.facebook.com/badkatLjubicichttp://www.bodybalancefitness.net/http://www.bodybalancefitness.net/http://www.facebook.com/badkatLjubicichttp://www.networkfitnesscrossfit.com/http://www.pittsburghkettlebellperformance.com/http://www.circofit.com/http://www.ashkickn.blogspot.com/http://www.badasstraining.net/http://www.bellbitch.com/

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S a r a - C

l a r e

sara-clare lajeunesseInstructor, Agatsu www.Agatsu.com

I have been a tness professional since 2003. My background includes a mixture of kettlebells, olympic weight lifting,crosst, yoga and joint mobility. As a child I grow up tap dancing, hunting and doing just about anything adventurous

and often times dangerous that challenged me physically and mentally. I travel internationally with Agatsu tra ining othertrainers in kettlebells, joint mobility and movement. From athletes to people dealing with serious illnesses, my clients andstudents learn to move with awareness, connection and build a strong foundation for tness for life.

clarissa vizcainoPink Ninja Fitness

www.facebook.com/PinkNinjaFitnessI have been a tness fanatic since I was child, whether it was going on walks with my mother or copying every exerciseshe performed on her morning routines. I am currently an amateur kickboxing competitor, practice MMA and Brazilian Jiu Jitsu. I have been in the MMA and Personal Training atmosphere since 2009 under Chris Baca and Jeff Thai at VoSci Academy. I am uent in weight, resistance, functional, body weight, and plyometric training. I am also experienced fromstudying and working with both men and women in muscle toning, weight loss, running, and outdoors training for eventssuch as the Spartan Race and Marathons.

C l a r i s s a

R o n i

roni tennantInstructor

www.RoniTennant.comRoni likes to combine a variety of techniques for which she is certied into one class so that you get the ultimate workout:Cardio (aerobic), strength (anaerobic), and the joint mobility, or exibility training. She has numerous accreditations,including: Lifestyle & Weight Management Consultant through ACE, Personal Trainer through National Federation ofPersonal Trainers (NFPT), Yoga and Kettlebell Instructor through National Exercise and Trainers Association (NETA),Zumba Basics 1, Zumba Gold, and Zumbatomic (for kids) Fitness Instructor, Flirty Girl Fitness, and Hardstyle Kettle-bell Certication (HKC) with Dragon Door.

lisa balashRise Above Strength

www.KettlebellBombshell.com | www.Reebok.com/KettlebellBombshellLisa Balash has been a top Pilates and Kettlebell trainer in Las Vegas, NV since 2003. Lisa opened her studio ElitePhysiques in 2008 and is currently training a variety of clients. Lisa still enjoys being an athlete herself and competes inKettlebell Sport. She has released two instructional DVDs, Kettlebell Bombshell Vol. 1 and 2, which include 6 followalong workouts. These DVD’s have gotten rave reviews and were #26 on Amazon’s top 100 list. Lisa is also an ambas -

sador for FitFluential and ReebokONE.

L i s a

lauren brooksOn the Edge Fitness

www.OnTheEdgeFitness.comLauren Brooks is the founder and owner of On the Edge Fitness. As a RKC instructor and Clinical Nutritionist,Lauren has helped thousands of people to get into shape, and stay that way. She specializes in kettlebell training and is apioneer of the training method within the United States

L a u r e n

http://www.agatsu.com/http://www.agatsu.com/http://www.facebook.com/PinkNinjaFitnesshttp://www.facebook.com/PinkNinjaFitnesshttp://www.ronitennant.com/http://www.reebok.com/KettlebellBombshellhttp://www.kettlebellbombshell.com/http://www.reebok.com/KettlebellBombshellhttp://www.ontheedgefitness.com/http://www.ontheedgefitness.com/http://www.reebok.com/KettlebellBombshellhttp://www.kettlebellbombshell.com/http://www.ronitennant.com/http://www.madfitnessequipment.com/http://madfitnessequipment.com/kettlebells.htmlhttp://madfitnessequipment.com/indianclubs.htmlhttp://madfitnessequipment.com/workout-dvds.htmlhttp://madfitnessequipment.com/apparel.htmlhttp://www.madfitnessequipment.com/http://www.facebook.com/PinkNinjaFitnesshttp://www.agatsu.com/

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gyms u n c o v e n t i o n a l

g y m s

gym of the month:network fitness crossfit

The Doors Are ALWAYS Open.

Jeff & Carolyn Alexander began training clientsin the 1990s. Over the years they have grownand seen certain tness trends come andgo. They’ve tried to glean the best practices,principles, and tools from the tness worldand bring them under one roof hence thename ‘Network Fitness.’ If you want to beable to move better, perform faster, or liftheavier they have techniques for that. If youwant to lose bodyfat and look better in yourswimsuit they can advise you with your dietand exercise program. If you are looking fornew challenges want to see just how hard youcan be pushed, they have programs that will

put even the toughest athlete to the test. Ifthey can’t help your particular interest theyknow who to refer you to so you get theexpert advice you need. They will safely getyou to the next level and are looking forwardto helping you reach your particular goal.

The Alexander’s gym or ‘box’ in CrossFitlingo is called Network Fitness CrossFit.It is unique to others since it is located onthe top oor of a 6-story parking garage inthe middle of an apartment complex calledMain Street Village. They are a ‘hidden gem’with an open sky, pullup rig and 120 metersx 45 meters of concrete playground to iptires, run sprint drills, swing kettlebells, throwmedicine balls, and all the other cool things

CrossFitters do…but with mountain views,refreshing Pacic breezes, gorgeous sunrisesand sunsets.

On Saturdays at 10am they have a classcalled the Urban Workout. It is FREE forthe rst visit and then $5 to help out withequipment costs. The Urban Workout is opento everyone no matter what tness level,and the Alexander’s encourage everyone tocome ‘play’ with them at their unique gym andhave some fun. Why do they say their doorsare always open? Well maybe it is becausethey do not have any doors and the warmwelcome you get when you visit.

Head Trainers: Jeff & Carolyn Alexander

Website:NetworkFitnessCrosst.com

Address:2555 Main StreetIrvine, CA 92614(5th & 6th oors of the parkingstructure at Main Street VillageApts)

# of Members: 30

Sq Ft:58,000sqft of open space

Specialties/Certications:CrossFit, NASM, ISSACertied Personal Trainers,Performance NutritionSpecialists, CorrectionalExercise Specialists, Creatorsof the Alexander Method ofSMR™

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http://www.networkfitnesscrossfit.com/http://www.ambitionathletics.com/http://www.networkfitnesscrossfit.com/

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My Mad MethodsProducts is nowselling a varietyof unconventional training gear,including kettlebells! These kettlebellsfeature the ideal dimensions andhandle smoothness for high intensitykettlebell training.

We wanted to do two things with our rst lineof kettlebells, (1) provide our readers with

a quality kettlebell that could enhance theirtraining, and (2) provide affordable pricingfor both the kettlebell AND the shipping; webelieve that we’ve accomplished both.

My Mad Methods Kettlebells have solidcast-iron construction, smooth handles, anda removable bottom rubber pad that helpsprotect your oors. They are some of themost affordable kettlebells that still featureideal handle size and smoothness.

Thanks to our Contributors, we know exactly what both trainers and trainees are looking for,so we were able to also create single, double,

and triple kettlebell packages for beginners,intermediate users, and advanced tnessenthusiasts. If you need to ll up a gym, orare looking to purchase your rst kettlebell, we have you covered.

Find out more at www.MadFitnessEquipment.com/kettlebells.html

news n e w s

New My Mad Methods Equipment CAST-IRON KETTLEBELLS

Get Involved! We have over 25,000 members online! Startsharing your ideas with the unconventionaltraining community. Rate workouts andexercises, comment on articles, and ndpeople who share your interest in training!

MyMadMethods.com/community

My Mad Methods Members receive updates whenever new workouts, challenges, exer-cise tutorials, product offers, contests, andother events are posted online. Join the com-munity now!

www.MyMadMethods.com

Start Contributing! We’re constantly looking for new articles, workouts, videos, gyms, plans, and exercisesfor the magazine and website. If you’re atrainer, coach, or enthusiast, go online andsubmit your stuff today!

MyMadMethods.com/contact-us

Receive Updates!

june/july 2013 t

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http://www.madfitnessequipment.com/kettlebells.htmlhttp://www.mymadmethods.com/communityhttp://www.mymadmethods.com/http://www.mymadmethods.com/contact-ushttp://www.mymadmethods.com/contact-ushttp://www.mymadmethods.com/http://www.mymadmethods.com/communityhttp://www.madfitnessequipment.com/kettlebells.html

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Cyclone CupIt’s proven to mix better than today’s leading shaker bottle, thanks to a revolution-ary mixing technology that blasts through and mixes up the toughest ingredientswith ease.

Price: $14.99

Url: www.CycloneCup.com

Do you have an innovative tness product, supplement, or other item? It could be featured hereContact us at [email protected]

Alpha BrainAlpha BRAIN, the agship cognitive enhancing supplement from OnnitLabs, contains a serving of nine natural, well-researched compoundsto create an effective and balanced nootropic. Alpha BRAIN® aims toelevate focus and mental clarity to help the brain achieve improvedcognitive functioning. The ingredients in Alpha BRAIN are centered onthree aspects of enhanced cognition: elevating levels of endogenousneurotransmitters, providing anti-stress compounds, and promotinglong-term neuroprotection.

Price: $34.95

Url: www.Onnit.com

Hanger 44: My Mad Methods EditionMy Mad Methods Magaznie has partnered with Area 44 Fitness to produce anew type of suspension trainer that combines the benets of gym rings with ahanging bar. This highly congurable piece of gear will allow you to incorporatealmost every movement possible with other systems, and a few new tricks aswell.

Price: $149.99

Url: www.MadFitnessEquipment.com

Rhode BlocksConstructed of 2×4 #2 Douglas Fir with 4 struts and solid core formaximum impact protection. Held together with zinc plated lag screwsand washers. The top of the block is covered in 1/2″ rubber paddingand plate bumpers.

Price: $699-$1490

Url: www.RhodeBlocks.com

gear guideg e a r g u i d e

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http://www.cyclonecup.com/http://www.onnit.com/alphabrain/?utm_source=PAP%2BAff&utm_medium=banner&utm_campaign=Pap%2BAffiliatehttp://www.madfitnessequipment.com/ha44sutrmmme.htmlhttp://www.rhodeblocks.com/http://www.rhodeblocks.com/http://www.madfitnessequipment.com/ha44sutrmmme.htmlhttp://www.onnit.com/alphabrain/?utm_source=PAP%2BAff&utm_medium=banner&utm_campaign=Pap%2BAffiliatehttp://www.cyclonecup.com/

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http://www.fitnessisfunction.com/

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p r o d u c t r e v i e w

Product Review: FITWALLproduct:fitwall

producer:fitwall ventures llc

where to find out more:fitwall.com

reviewer:

yoana teran

Human beings are horizontal creatures by nature. Welive on the ground, we play on the ground, and we trainon the ground. Throughout history, we’ve tried over

and over again to achieve elite performance using “groundbased” modalities and methodologies. Vertical trainingrepresents a powerful, unique way to workout and push yourlimits in a safe but impactful way.

As a strength coach for almost my entire life, I have been learning

training techniques from the best coaches in the world. After learningso much, I couldn’t believe that there could be an incredible way to train ABOVE the ground.

The creators of Fitwall have thrown conventional wisdom to the wind and have foreverchanged the plane of tness. While Fitwall’s design is simple, the results it delivers are clear.It’s not about training longer or harder. It’s time to train smarter!

The secret to Fitwall is muscle activation. With the body’s inability to balance on a verticalsurface, the neuro-muscular system comes completely “on line” (hundreds of musclesactivated) to keep you attached to the wall. Imagine having 200+ of your closest friends helpyou move across town. How quickly would that get done? This is what’s happening everytime you get on the Fitwall. 200+ muscles work together to increase your metabolism andbegin feasting on all that unwanted fat. Compared to traditional training (horizontal training)that only invites 6-10 muscles to the party, Fitwall delivers more in a fraction of the time.Combine vertical training with Fitwall’s suspension system, resistance bands, plyometricplatform, and FitBar and you have a powerful, data-driven approach to functional training.

fitwall for unparalleled performance Why is the US Navy, the 6x Super Bowl Champion Pittsburg Steelers, and other world-classorganizations turning to Fitwall for increased performance in the eld? Welcome to the world of neuro-muscular coordination. When the entire kinetic chain is trained at the sametime and with 200+ muscles activated and working together, there becomes no “weakestlink.” Balance, stability, reaction time, and power all are by products of Fitwall training.Professional strength coaches throughout the world are turning to Fitwall as the foundationto build better athletes. And for those of us without Super Bowl winning strength andconditioning coach by our side, Fitwall is still a great option for developing strength, power,and total body conditioning en route to becoming a more complete athlete for all the rightreasons; here are three:

#1There is no movement as compound as a Fitwall exercise. 14 fundamentalmovements have been designed to expand and contract every muscleof the body, and each of the 14 movements require every muscle of the bodyto work together in unison in real time. With the off-balanced and awkwardpositions athletes nd themselves in during competition, training the body asone unit prepares it to respond naturally to vulnerable situations during game-time.

#2Harness the power of gravity. Create leverage using your bodyweight toensure multi-planar and cross-myofacial engagement. Side-to-side, front-to-back, and diagonal forces can be utilized to build strength and balance in thecore. Gravity also allows natural decompression of the joints, which puts thebody back into alignment and reduces the potential for injury do to imbalances.

#3Cardiovascular tness is often the difference between winning and losing when two athletes possess the same skill set. Lucky for you, the heart isa muscle, and like all muscles in the body, if you keep working it will adapt tothe workload given. Fitwall will challenge all muscular workload, even the heart.

With the short but intense sessions, your body will adapt and increase yourmaximum cardiovascular capacity with efcient and focused training.

Fitwall studios represent a new approach to the tness experience, making it both data-driven and immersive. We focus on activation, balance, caloric burn, decompression, andefciency. Our rst studio is Fitwall La Jolla, which opens June 2013, with manymore coming throughout California,Colorado, New York, and beyond.

get strong, get lean, stay healthy. It took me several weeks before Idecided to go on the Fitwall, but wowam I glad I did. Do not repeat that samemistake. Don’t even think twice. Goon Fitwall and nd it out for yourself.Get exible, strong, burn more calories,and encourage your cardiovascularefciency; get a total body workout while you get decompression of yourjoints at the same time. Take yourtness level to a more complete and highperformance stage. Train smarter! YOUare the machine!

by Yoana TeranFor more information about

Yoana Teran, go to

www.RevolutionLaJolla.com

A1: Perfect Pull Ups - 40sec, 20sec restA2: Kick Backs - 30sec each leg, 30sec rest

A3: Cowboy Squats - 40sec, 20sec rest

A4: Hip Rotations - 30sec each leg, 30sec rest

A5: Targeting - 40sec, 20sec rest

A6: Squat with Row - 40sec, 20sec rest

Complete circuit, rest 2 minutes and repeat. Allexercise rest periods are to be done while onthe wall.

fitw al l re vie w

t o ta l b o d y c o n di tio ni n g

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http://www.siberianpowerpump.com/

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A n g i e

Hay CROSSFIT EXPLAINED

Let me begin by chatting about my unconventional

training methods; to start with, I no longer wouldclassify them as unconventional! I am a Crosstter...Crosst is growing at a rapid rate and people everywhereare partaking in the best strength and conditioning program

with the biggest perk of the bestest community EVER!For those who haven’t heard of this amazing program and want to

know what IS Crosst? Well, let me attempt to explain it (I myselfthought it was some type of bootcamp when I rst heard of it. Notso much!).

Crosst is Constantly Varied Functional Movements Executed atHigh Intensity. Let’s break that action down!

Constantly Varied: This is the secret that most of you already knowabout. We need variety! Our bodies get way too complacent and plateau when faced with the same exercise routine over and over again (along with our minds for that matter). Say goodbye to being bored at thegym! What variety does include? The options are endless! This is whereFunctional Movements come in.

Functional Movements: These are movements that prepare us forlife, whether it be to pick up a bag of dog food, put a box up high ona shelf in a garage, run to catch that bus, or throw our kids around.Crosst incorporates Olympic Weightlifting (yes, be prepared to saySnatch and Jerk and giggle daily), gymnastics movements, and metabolicconditioning. We lift weights, we squat, we run, we jump, we do pullups, push ups, dips; we climb ropes and we walk on our hands (just toname a few of the bazillion things that we get to do).

High Intensity: How do we execute all this at high intensity? We tryour hardest. First, we learn how to do shit properly! Learn the technique,be able to do it consistently, and then ramp it up! No matter what levelof ability people have or what modications they might use, they can alltry their hardest and that is where the results come in.

When asked about my favorite training methodology, I come up with only one answer: I Crosst. I do different things every single day.Different movements. Different loads. Different rep schemes. They are

all hard as hell. Competition is always unknown, so what better way totrain than to do something different all the time? In the past, I addedsome extra Olympic Lifting weekly or some squat training, but I ndthat to compete at my best, I just show up and try my hardest; no matter what the workout, what the time frame, what the task. Whether I like itor I’d rather hide under my kid’s bed, I do it.

I follow the Crosst Programming of three days on and then oneglorious rest day off. On my three days on, I hit one workout and give itmy best for that day. The workouts all take an hour total including warmup time and technique work.

Some people may look at some workouts and think, “that’s it? That’sall you do?” But if you truly try your absolute hardest, that one workout will knock you out and you’ll know that that is enough for the day!!!

Doing these workouts with other people is a HUGE part of it. Youtry harder when others are around. You pick up the bar when you don’t want to because others have picked up theirs. You see people trying hardand you can’t help but be motivated to try hard too. And then after, youget to share your experience of the workout with others. It is awesomeand I encourageeveryone to try itout! w

Constantly Varied Functional Movements

1) Helen: 3 rounds for time. Run 400 meters, 24 Kettlebell Swings, 12 Pull Ups. Perform as fast as you can!2) Jackie: Row 1,000 meters, 50 Thrusters at 45lbs, 30 Pull Ups3) Diane: 21-15-9 reps of Deadlifts at 185 lbs, Handstand Push Ups

4) Grace: 30 Clean & Jerks for time at 95 lbs.

cr o ss fit e xp l ai ned

c r o s s fit w o r k o u t s

by Angie HayFor more information about

Angie Hay, go tofacebook.com/Angie.Pye.CrossFit.Trainer

wo r k o u t

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Holistic Nutrition & Healing R o n

iTennant n u t

r i t i o n

What can help to heal your body

is literally under your feet. Itis hard to believe, because if

it were true, then doctors would notbe writing prescriptions. They wouldsimply hand you a fruit or vegetable, andpharmaceutical companies would beout of business! All the same, it is true.Our food has the power to heal ourbodies, from viral pneumonia to cancer,to sprains, and wounds. Thousands ofyears ago, even Hippocrates, (c. 460 BC –c. 370 BC) an ancient Greek physician ofthe Age of Pericles, taught his studentsthat our food was our medicine and ourmedicine was our food.

I learned about Holistic Nutrition, which

focuses on our mind-body relationship withfood, a year ago. I was never one for dieting – I would eat what I wanted and just train harder. Ihave always been naturally strong, but I sufferedfrom bromyalgia, so I would fatigue quicklyand my energy was always low. However, afterlearning about how our foods can heal ourbodies, I not only began to practice it, I beganto coach others on it as well because it workedso well for me, I had to share it with others. Toa tness trainer, this information is invaluable.It is not dieting, it is using your foods to fuelyour body so that it can begin its own naturalhealing process, thus making you stronger,more energetic and creating optimal health. Icut out sugar, dairy, all processed foods, andI eat a mostly vegetarian diet. I maintain an

alkalizing diet, and I use foods that containspecic nutrients, vitamins and minerals to healmy body.

Four years ago, I was overweight. Nine yearsbefore that, I was obese. I have Fibromyalgiaand Lyme’s Disease. However, because ofapplying the principles I have learned in HolisticNutrition, I have lost body fat, and I have gainedincredible strength and muscle tone. Not tomention, I have not been to the doctor’s ofce ina year – even when I had pneumonia – because Iknow what foods to use as my medicine.

Sprains, strains, and acute joint traumasrequire a reduction of inammation and healingof the tendon or ligament. A combination of vitamins, minerals, and enzymes may have an

anti-inammatory effect and speed the rate ofhealing. The best external source for enzymes,

antioxidants, avonoids and organic sulfur areraw and living foods that are not preserved,processed, dried or cooked. Essentially, rawfood or living food is food that has not beencooked or exposed to temperatures over 118degrees F. Cooked food is nearly absent ofenzymes and may reduce the presence ofantioxidants, avonoids, and sulfurs. Science hasproven that cooking chemically changes foodsfrom the substances needed for health, intoacid-forming toxins, free radicals and poisonsthat destroy our health, as well as destroyingnutrition and enzymes.

by Roni TennantFor more information about

Roni Tennant, go to www.RoniTennant.com

LET FOOD BE THY MEDICINE

There are many other sources for the vi-tamins, nutrients, antioxidants your bodyneeds, enabling you to have a variety offoods in your diet.

Remember: eat raw, organic foods! Fif-ty-one percent of your meals should be rawfoods. Raw foods are convenient and veryeconomical and nutritionally dense – loaded with energy. As your body adjusts to thislifestyle, it will learn to absorb additionalnutrition and energy. You will be less hun-gry, and get more energy from the food youeat.

However, raw foods may not work for

everyone. If you suffer from digestivestress from raw foods, try a technique called“blanching.” It is a quick boil, followed byan ice bath. Blanched vegetables will stillretain their natural vitamins and enzymes.

Raw, organic foods are the ultimatehealth care plan, enabling your body to healas it uses food as medicine and medicine asfood.

Crunch your lunch! w

Anti-inammatory foods help reduce inammation andhelp our body heal faster. Some of the foods that fallunder this category are:

Dark, Leafy GreensDark, leafy greens like kale, spinach, soybeans, tea andberries are packed with avonoids, which help to reduceinammation in the brain.

PineapplesPineapples contain bromelain; an enzyme that can helptreat muscle injuries like sprains and strains.

FlaxseedFlaxseed contains omega-3 fatty acids, which may helpreduce inammation.

CarrotsOrange carrots are rich in a group of phytochemicalscalled carotenoids, which help protect cells from freeradicals, boost immunity, and help regulate inammation.

le t fo od be t hy medi cine

a n ti- in f l amm a ti o n

Raw foods that help with nutritional deciencies:

Soft or Brittle Nails - MagnesiumSources: Spinach, Almonds

Gum Disease – Folic AcidSources: Spinach, Collard Greens, Turnip Greens

Bleeding gums – Vitamin CSources: Strawberries , Bell Peppers, Pineapple, Kiwi,Oranges

Tender calf muscles – MagnesiumSources: Spinach, Swiss Chard, Almonds

Sore painful tongue – Vitamin B3Sources: Mushrooms, Peanuts

Congested Liver – Vitamin CSources: Papaya, Lemons, Kale, Broccoli, Brussels Sprouts

let f ood be thy medicine

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TRAINING FOR RUGBYMore Sweat in Training, Less Blood in Battle D r . T o n

y Chappie

Rugby, when played at a high level,is one of the most challengingsports… add the physical aspects

of football and the cardiovascular en-durance of soccer, and you have rug-by. It takes a combination of power,strength, speed, agility, endurance, anda large part of heart and determina-tion to be a great rugby player.

Rugby is played for two, 40-minute halveson a eld that is wider and longer than a foot-ball eld. Play is not stopped when you’retackled like in football, action may continuefor 5 to 10 minutes straight without resting.Each team consists of 15 players with 7 subsper game. Oh, and by the way, no helmets orshoulder pads; when they say “give blood,play rugby,” they mean it!

So, how do you train an athlete for rugbythat has limited time since all club rugby inthe USA is still amateur and players work fora living? In the old days, we ran one day andlifted another, which was inefcient and in-effective. Now, we use unconventional train-ing methods and train smarter, harder, faster,

more efcient and more effective. By usingtools such as kettlebells, battle ropes, sand-bags, tires, etc., we can train for strength andendurance all in one shot.

Last but not least, did I mention that thisis a team of women rugby players? Yes, that’sright… WOMEN PLAY RUGBY, AND THEY PLAY RUGBY WELL.

The women of the Pittsburgh AngelsRugby Club are an elite Division 2 Rugby Team. The Angels have made the nal 4 forthree straight years, but always falling shortof the ultimate goal of winning the Nation-al Championship until last year, when theybeat Severn River’s (Annapolis, MD) 8-0 to win the 2012 Women’s Division 2 National

Championship in Fort Myers, Florida. These

women had to play three games in three daysin the hot Florida sun to achieve this goal andbecome National Champions. The Angels, al-though one of the top teams in the country,are also physically one of the smallest. Theirconditioning and heart allowed them to beata larger, more physical Severn Rivers team.

Jaime “Boo” Fi lipek – Captain of the Pitts-burgh Angels Rugby Team… “The differ-ence between winning and losing a NationalChampionship match came down to severalfactors. Experience, condence, and determi-nation all played major roles. But, tness wasalso a big determination in being able to gothat last meter and push through for the win.

Having a trainer who focused on combining

tness moves that directly translated to the work we had to do on the eld made a hugedifference. Instead of doing moves that weregood for overall tness we combined thosemoves with exercises that directly translatedback to our sport. Dr. Chappie’s tness ex -pertise trained us to be prepared for fatigueand work through a grueling three games in aone weekend tournament. We could not havedone it without that tness and his tnessexpertise.” (Excerpt from “ Waits Over: Pitts-burgh’s the DII Champ” http://rugbymag.com/women%27s-clubs/6399-waits-over-pittsburghs-the-dii-champ.html ) w

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Dynamic warm up, 25 yards followed by 25 yard jog, this warm-up is also performed before prac-tice and games.A. Walking Lunge B. Walking Lunge w/Twist

C. Side Lunge D. Squats

E. Power Kick F. One Leg RDL

G. Inch Worms H. Spider Man

I. Monkey Walk J. Skipping

K. Broad Jump L. Heel to Butt JogM. High Knees Jog N. Side Shufe

O. Carioca P. Backwards

Q. 5 sprints

Dynamic is immediately followed (no rest) by ket-tlebell prehab exercises, since most rugby playershave multiple injuries. A moderate to light weightis used. No rest between exercises. 2 to 5 minuterest post Kettlebell prehab exercises.A. 1 foot orbits 30sec ES, clockwise/counter clockwise

B. Halo’s 30sec, clockwise and counter clockwise

C. Goblet squat 30sec

D. 1-arm swing 30 sec ES

E. C&P 30 sec ES

F. Boot-strapper squat 30sec

G. Windmills 30sec ES

H. TGU 30sec ES

Prowler Pyramid Circuit/ small group 4 to 8 peo-ple, 5 sets. Try and perform with resting only asother group members are exercising. The prowleris a great tool for rugby, especially women’s rugby,

because it teaches women to bend from theirhips, and knees. Pushing the prowler also mimicsrucking, tackling, and running into contact.A. 235lb prowler high/low push 50yrd as fast as you can

B. Sprint 25 yards

C. 2 arm swing x 20 reps, 16kg or 20 kg

D. 5 pull ups, or 10 TRX rows

E. Push ups x 10

F. Sledgehammer 10lbs x10ES

After rst set, remove 50lbs to 185lbs and doubledistance of push to 100yards, 50 high push and 50low push. 3rd set 135lbs x150yards, 4th set 85lbsx 200 yards, 5th set 45lbs x250 yards. All otherexercise will remain the same through each set.

Cool down foam roll and static stretch.

tr aining f or r ugb y

w o r k o u t # 110 minutes of battle rope (1 ½ inch; 50 foot battle rope) and body weight exercises, 20 sec of battle ropefollowed by 20 sec of body weight exercise, 20 sec rest. To be performed in small groups of 3 to 4, rest 2 to 5minutes after all sets are performed.1. Rope Exercises 2. Bodyweight Exercises

a. 2 arm slam a. Box jumps

b. 2 arm wave b. Push ups

c. Alternating Wave c. Jump squats

d. Alternating wave with squat d. Burpees

e. Alternating wave with side shufe e. Skaters lungef. Alternating wave forwards and backwards f. Split jump lung

g. Alternating wave with lunge

h. 2 arm slam burpee

Kettlebell clean and squat bolt style, 10 minutes. I stole this from Coach Nico Rithner/USAKL. He calls this theGlendale Raptors tness test and is performed with 32kg for men. The ladies will use between 12kg and 20kg. Thekettlebell can switch hands as needed and put down for rest. Rest 2 to 5 minutes after 10 minutes is up.

Sandbag shoulder and carry, 50 to 80lbs x 4. Clean and shoulder sandbag to left side, then walk/jog 50 yards, Cleanand shoulder to right side, then jog walk 50 yards. To be performed in small groups of 2 to 4, rest as others areperforming exercises. Rest 2 minutes after all sets are performed.

Yoke, Zercher carry 50 yards x4, again rest as others are performing exercises.

Foam roll and static stretch.

tr ainin g f or r u gb y

w o r k o u t # 2

Prowler pull 235lbs, with battle rope. Wrap a 2inch/30ft battle rope around the low end of the prowler so thatyou have 2 ends of the rope in your hands like when you perform rope slams. Drag sled 25 yards as fast as youcan.At the end of 25 yards perform 10, 2 arm rope slams

Low push prowler back to starting position 25 yards as fast as you can

Sprint 25 yards

2 KB press x10, 8kg to 16kg.

KB jump squats, hold kettlebell in front squat position x10, 8kg to 16kg.

Jog to versa climber and perform 30sec sprint as fast as you can

Perform in small groups of 4 to 8, rest as others are performing exercises. Rest two to ve minutes after all setsare performed.

250 pound tire ips with burpee, small groups of two to four people. Flip tire and perform 1 burpee – continuefor 25 yards, perform 8 to 10 times no rest.

Foam roll and static stretch

tr ai ni ng f or r ugby

w or k ou t # 3

by Dr. Tony ChappieFor more information about

Dr. Tony Chappie, go to

PittsburghKettlebellPerformance.com june/july 2013 t

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FIGHTING FOR INSPIRATION Using Kickboxing Techniques for All Fitness Levels

Whether you are starting out or anathlete pushing yourself to the next

level, tness promotes a healthy lifestyle, and I believe that everybody has a rightto live a healthy life style. My orientation totness started out like most, via kid’s sportsleagues and high school athletic teams.

However, it was the experiences I had onceI began to train in kickboxing that an awaken-ing occurred. I was a very average athlete, butI had a re that raged in my heart, and thistrait has helped me to pass the torch onto oth-ers. I had always been competitive and restlessand so I began training to ght. It was theseexperiences that had a profound impact on myoutlook in life and with the clients I encounterto this day.

Whether you are a rst timer or a veteran,

my approach is the same: value the strengthsof each individual and to not allow myself ormy clients to believe in false labels. I believethat each person craves the same joys, the samepraises, the same acknowledgements for deedsdone well. As a Personal Trainer and GroupInstructor, it is my privilege and my duty tobridge the gap between “I can’t do that” to “Ican’t be stopped!” Each person has a spark thatjust needs to be nurtured and cultivated. There-fore, I am not writing just to the athlete or t -ness enthusiast. In my experience there are farmore people left out because they believe t-ness is beyond their grasp. With that said, I amincluding the busy mother, the woman on thecouch, or the friend with a thousand reasons or

excuses why she can’t do it.My name is Clarissa Vizcaino. I am a Bra-

zilian Jiu Jitsu student, Kickboxing competi-tor, and a practitioner of MIEL: Motivation,Inspiration, Empowerment, and Love. As thefounder and owner of Pink Ninja Fitness, Ihave used MIEL to reach into a greater popu -lation of people who would not be consideredthe average tness enthusiast or athlete. Bycombining Kickboxing, traditional, and unconventional exercises, I have discovered a way ofinspiring a life style change.

What I discovered about kickboxing was thenonstop intensity of a ght. Fighting is dy -namic and the variables are beyond the controlof the ghter. The demands on your metabolicsystems, muscular endurance, and cardiovascu-lar systems are unique. Add to that the tough-

ness that the training produces is truly amaz-ing, physically, mentally, and emotionally. Thedemands in a kickboxing ght require that ath-letes be able to withstand 3-5 minute rounds while other sports get to take a time out aftereach play.

Kickboxing involves strength, metabolic, andcore training because the resources are neededconstantly for up to 5 minutes. Keep in mind,you don’t have to be a ghter to train like one,but you can feel empowered by building leanmuscle and burning fat like one! This trainingis for everyone, you can do it! You have a rightto happiness and a healthy lifestyle; it’s only achoice away. The ght is within ourselves, andit is in how we choose to release that desire of

just letting go! The quest begins by meeting and startin

my client’s wherever they are physically. From wherever their tness level is or from whatevphysical limitations there are, I begin there anbuild them up. I remind my ladies how stronthey are, and how capable they are with any eercise by walking them through the movemen

and praising them as they work through it otheir own. Each woman gets a dose of praiand encouragement! The greatest result is thmy client’s are happy because they have madthe lifestyle change their choice.

The following workouts contain compounjoint exercises that I use with my clients. Aof the following exercises can be modied suit the clients’ tness level; as I like to tell mclients, “There is always a way!” When rstarting, one of the least favorite exercises the Burpee. Most beginners shy away from Burpee, saying, “I can’t do that. It looks hardOn the surface a Burpee may seem too difcult for a beginner, but once broken down anmodied to each tness level, even a beginncan complete this exercise.

I have written a Core & Metabolic Conditioning Workout. I chose to share these workoubecause all of our movements stem from thcore, and it is important to focus and strengten our core muscles. Metabolic conditioning essential to building lean muscle and burninfat, nonetheless, the workouts are functionafun, and fullling only if you say so! Enjoy.

Before you begin the workouts, make suto be cleared by your physician. To inquire ohow I modify the exercises, please feel free contact me on my Facebook Page: Pink NinFitness.

Much MIEL.w

“I ha ve as much muscle as an y man, and can do as much work as an y man…and ain’ t I a wom

an?”

Clarissa Vizcaino

- Sojourner Tru th

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Ankle Circles: 20 reps rotating each direction

Standing Knee Circles: 20 reps in each direction

Alternating Knees to E lbows: 20 reps

Wrist Circles: 20 reps rotating each direction

Wrist Flexions: 20 reps

Hummingbirds (Arm Circles): 20 reps each direction

fi ghting for inspira tion

d y n ami c m o veme n t p re - w a rm u p

by Clarissa vizcainoFor more information about

Clarissa Vizcaino, go toFacebook.com/PinkNinjaFitness

One Set of:

Jumping Jacks: 30 reps

Good Mornings: 15 reps

Air Squats: 10 repsClosed Stance Air Squats (feet and knees together):10 reps

Inch Worm: 10 reps

One Set of: (30 seconds intervals)

Alternating Forward Kicks

Shoe Shine

Shadow Box

1-2 Combo (Stationary)

fighting for ins pira tion

w a rm u p

Ladder Set: Beginners 4-8 reps, Intermediate 5-10 reps,Advanced 5-10-5 reps

Burpees

Sit Ups

Jumping Air Squats

Side Plank Obliques

1-2 Combos with Dumbbells 1-5lbs each

Denition of a Ladder Set: Begin with the lowest numberof repetitions indicated for each exercise until you havecompleted and entire pass through all exercises. Each setthere after; the exercises will become progressively hard-er, like climbing a ladder. For example, you will complete5 repetitions of all exercises, then 6 repetitions, then 7repetitions and so on.

fighting for ins pira tio n

c o re/ c o n ditio ni n g w o r k o u t # 1

Intervals Set: 30 second intervals for each exercise, witha 15 second break in between each one. (1-5 Rounds)

Skipping Knees

Kettle Bell swings

Rib Kicks on each leg

Squat and Row on the G-Flex

Plank

Denition of Intervals Set: Interval sets are timed. The cli-ent is given a time limit to complete as many repetitionsas they can within the time limit.

fi g hti ng f or inspiration

c o re/c o n di ti o nin g w o r k o u t # 2

Mixed Set (2-4 Rounds)

Kettle Bell Burpees: 10 reps

Mountain Climbers: 30 seconds interval

Alternating Side Lunges with a Dumbbell Arnold Press:10 reps

Scissors: 30 seconds interval

Standing Russian Twists against the wall using a weightedball: 10 reps

Denition for Mixed Set: A mixed set uses different typesof sets, whether it is Ladder, Pyramid, Interval, etc. In thisworkout set I used Repetitions and Interval.

fi ghti ng f or inspiration

c o re/c o n di ti o nin g w o r k o u t # 3

Super Set (1-2 Rounds)

PRIMARY Pyramid Super Set: 6, 8, 10, 12

1. Kettle Bell Dead Lift

2. Sky Divers

SECONDARY

a. Shoe Shine: 10-20 reps

b. Shuttle Runs: 1-2 reps

c. Medicine Ball Slams: 10-15 reps

d. Unicycles: 10-15 reps each side.

Denition for Super Set: When you combine two ormore exercises consecutively without any rest period inbetween the exercises. In this workout you will performthe Primary set rst with no rest in between, but with a30 seconds rest period between the Primary and Sec-ondary, then you will move on with the rst exercise ofthe Secondary set followed by a 15 seconds rest period,then back to the Primary set which will then each ex-ercise increase by 2 repetitions. It will be as followed: 1& 2, rest for 30 seconds + exercise a., then rest for 15seconds; 1 & 2, rest for 30 seconds + exercise b., rest for15 seconds, and so on.

fi ghting for inspira tion

c o re/ c o n diti o ni n g w o r k ou t # 4

videocore and

metabolicconditioning

workoutyoutu.be/l8vIWlDzORM

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http://facebook.com/PinkNinjaFitnesshttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://youtu.be/l8vIWlDzORMhttp://facebook.com/PinkNinjaFitness

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AN UNCONVENTIONAL COMBINATION

I’m Lisa Balash and my method oftraining has varied throughout theyears. I’ve been involved in the t-

ness industry since 2001 when I start-ed competing in my very rst NPC g-ure competition. I was immersed backthen into weight training and cardioat the gym and dieting for gure com-petitions. My weight was uctuatingfrom off-season to contest prep, andit was quite depressing. It seemed asthough I could never get a handle onhow I looked unless I was training fora competition. My training Was mak-

ing me hungry since I was building somuch muscle, and the shape of mymuscles was short, round, and bulky, soI added Yoga, bodyweight exercises (totrim my thighs), and Pilates training totry and elongate my muscles.

Weight gain had become an issue for mesince I was always dieting and using cardiomachines. My lack of knowledge about nutri-tion was the reason I was confused about howto keep my weight where I wanted it, or atleast healthy and normal, unless I was trainingfor a competition. Overall, this is not a realhealthy approach to diet and exercise, and it’snot an enjoyable way to train; it’s no wonder

why people fall off the workout wagon! That is when I found the kettlebell and dra-

matically transformed my body. I went fromgoing up and down the stair climber for hoursat a time to working out for about 40 min-utes and actually having more time for myself AND a better looking physique. I was able toeat a lot more calories and my body was burn-ing them off since I was shocking my system with this incredible training method.

I began using the kettlebell with my cli-ents in 2006 and trained myself for my lastNPC Competition at the national level. I wasso excited because I came in the smallest I

have ever been on the national stage. I tookmy muscles from big and bulky and I trans-formed my body into a sleek, lean, muscular,fat-burning machine.

I opened my own kettlebell studio in 2008,Elite Physiques in Las Vegas, Nevada. It wasstill working with my clients who were stilltraining with the Pilates method along withusing kettlebells. This combination was an at-tempt to get more cardio going since Pilatesis an anaerobic activity. Most of the clients I was training were already interested in usingthe kettlebell, so we just combined the twomodalities together. It wasn’t until I startedcompeting in Kettlebell Sport when I realized

how much these two completely different mo-dalities had in common.

This rst occurred to me when I was com-peting in long cycle, which is the Clean & Jerk. The stance of the Jerk is pretty muchthe same method in the Pilates world knownas C-Curve. This position of the body meansthe shoulders are rounded forward, down intheir sockets, being protected with the lattisi-mus dorsi muscles and the abdominals. Thisposition is used in both Kettlebell Sport andPilates, whether using the equipment or mat work.

This really came natural to me.

I had been doing Kettlebell Jerks and gotthe same feeling that I had when I was usingmy Pilates equipment. I would naturally putmy body in the same stance as the Jerk and I would feel my abdominals more engaged ev-ery time I did a Pilates exercise.

I was very shocked when I rst made thisrealization. I noticed that my training methodhad improved and I was using both modali-ties to strengthen my core and maintain ex-ibility. I would use my Pilates equipment formy warm up and after each of my Jerk sets tocool down. I work the abdominals specicallyand protect the shoulders by using therapeuticexercises.

KettlebellSport &Pilates

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Lisa BalashPilates addresses the small muscle groups

that support the larger muscles. Pilates exer-cises that I would use were often found inphysical rehabilitation therapy and they helpstabilize the entire shoulder girdle.

Overtraining can also be an issue if you areusing the sport technique such as the Snatchand Jerk. You don’t want to weight train on

top of that because overuse injuries can oc-cur. My Kettlebell Bombshell DVDs combinethe tness style of kettlebell lifting along withthe sport technique. Not everyone wants tobe a competitor, or train as one, so this is howeveryone can benet from both modalities. Ialso add bodyweight exercises for the lowerbody to keep my thighs tight.

There is not only one “good way” to usethe kettlebell. This is a training tool that is stillmisunderstood by the masses and there arenumerous ways to use kettlebells effectively toachieve the best results. Combining the Pilatesmethod and other home workouts along withit allows me to bring my workouts to a wholenew level; maintaining exibility and increas-ing strength and endurance.

If you do not have Pilates equipment it isnot expensive to purchase. You can purchasea Pilates Stick, which is a convenient pieceof equipment that is also portable. I use thispiece of equipment while training my clientsand myself. It can be used in your own homeand you can store it with your kettlebells sinceit takes up no space. If you do not, not to worry! I use everything in my home from mystaircase to a stability ball which adds an ele-ment of variety to my workouts.

This is also a great way to isolate themuscles, since most of the kettlebell ex-ercises use every body part, head to toe.Pilates equipment can isolate each mus-cle group to bring out a little bit more

shape and denition. This combination will give your body a lean sculpted ap-pearance.

Using a staircase or your own body - weight should not be over looked ei-ther. Find whatever you can in yourhome and make use of it. This is whatI love about my training method, it’sportable and can be done anywhere,anytime!

My training methods are denitelyout of the ordinary and would prob-ably be frowned upon by many ket-tlebell enthusiasts. Some believe thatkettlebell training should be as hard-core as possible, but not all trainerstrain equally. I believe giving women

a sculpted appearance that’s feminineand strong, along with a chance to en-joy life by not depriving themselves ofeating when they are hungry.

I also don’t want people to live onthe cardio machines at the gym. Usingkettlebells ramps up your metabolismand allows you to burn more caloriesduring and after your workouts.

So, if you are looking for an exerciseroutine that keeps your body tight, burnscalories, and sculpts beautiful lean muscle,look no further. My mad method of ket-tlebells, Pilates equipment, and your ownbodyweight is the best method I have foundfor women and myself. w

by Lisa BalashFor more information about

Lisa Balash, go to www.KettlebellBombShell.com

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carolyn Alexander

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KICK,

STREEETCH,& FLIP TIRESUnconventional Workouts for Motivation

Hello, my name is Carolyn Alexanderand I’m proud to say that I’m 50years old (ok not till next year) and

I’m NOT one of those gals who’s afraid

to tell her real age because I like to kick,streeeeetch, and ip tires!!!

If you remember the Saturday Night Live skits with the spunky and saucy Sally O’Malley, thenyou will understand the above. Like Sally, we needto embrace who we are right now and be proud ofit. That includes what you are doing to keep your-self strong, t, and healthy no matter what typeof training or workout program you are doing. Ifyou are doing nothing, nada, zip, then keep read-ing and hopefully I can inspire some of you that would like to get some of what Sally has. If youhave come to realize that running on the “ham-ster mill” while watching TV is not really gettingyou the results you are looking for, then I hopeto inspire some changes in you as well. If you area tness professional and or coach, then I hopeto share with you some of my coaching tips andideas that have kept me going all these years.

Before I began coaching many moons ago, Iused to be a professional fundraiser. During oneof our training sessions I learned about the “6Success Tips.” Since then, I have been applyingthem in my own life and sharing them with myathletes that are serious about making a signicantchange in their own health and tness-related en-deavors (I slightly revised the tips to keep it tnessrelated):

# 1Set a Goal: Be clear about what ityou really want here.#2 Make a Plan: Write it down anddraft up a weekly/monthly and pos-sibly for the year plan.

#3Get a Coach/Trainer: If you can-not afford a personal trainer, join agym that has small group training becausethe instructor or coach along with yourworkout buddies will keep you accountable.

#4Keep Records/Journal: There aremany ways to do this and your coachcan help you. By keeping track you will be-gin to see progress and this will keep youmotivated when the going gets tough. It willalso help your coach “adjust the sails” ofyour workout program.

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This is one of my favorite workouts:

Run 500 meters

21 Toes 2 Bar*

21 Burpees

21 Tire Flips

Run 500 meters

15 Toes 2 Bar

15 Burpees

15 Tire Flips

Run 500 meters

9 Toes 2 Bar

9 Burpees

9 Tire Flips

Record your time.*Toes to bar are when you hang from a hollowposition and swing your toes to the bar above andtouch the bar with your toes.

ki c k, s treee t ch, & f lip tire s

t oe s - b u r pee s - tire s (tb t )

This is one of my favorite workoutsfrom CrossFit:

Run 500 meters

15 reps Barbell Overhead Squats*

5 rounds for time.*Women’s standard weight is 65lbs. Mens standardweight is 95lbs.

Example Video at youtu.be/6UXmKQMOpD8

ki c k, s treee t ch, & f lip tires

n a n c y

#5Do Not Procrastinate: Startnow. People have often toldme that they are going to start do-ing a little “cardio” on their own rstand then start training with more of

a focus and when they are in bettershape. After years of coaching, this isone of the most often used excusesI hear.

#6Have a Good Attitude: Thisis highly important becausethere will be times when you mayhave some challenges and having anattitude like Ms. O’Malley may justhelp you get over those hurdles.

Like the phrase “you can lead a horseto water, but you can’t make it drink,” theabove tips, when applied, can help youachieve what it is you want. The key word isapplied. You have to decide to rst.

Ok, now that you have seriously decidedto make a commitment to a healthier life-style, it’s time to get to the “meat and veg-gies” of how to stay motivated. First youneed to stop doing the same thing over andover again. That is boring and it does not work, period. I suppose it is bet ter than sit-ting on the couch doing nothing, but as faras improving your health, you will plateauand in some cases like the “cardio queens,”you will actually do more damage to yourbody. Even as a new trainer in the 1990’s,I fell into the trap by “going to the gym”and doing “cardio” on some days and then“weight training” on other days. I also wentthrough a phase of teaching spin classes 8

hours a week. I had some variety, but I wasnot learning anything new. I was “going forthe burn,” and all that silliness we thought was good back then.

Eventually, I started to get more into

high intensity circuit training and having myhusband as a coach (Success Tip #3-Get aCoach) that served in the Marine Corps, our workouts started becoming a mix of indoorand outdoor exercises. We also started train-ing for the annual Mud Run that is held onthe military base. My goal was to be able todo this race with full Boots and Utes (Suc -cess Tip #1-Set a Goal). We called our train-ing back then FUNtional Cross Trainingand C-Training (Carolyn’s Training).

Then in 2007 while running the CampPendleton Mud Run Course, we saw somered shirts ash by us and saw the wordCrossFit; and then it was all over. We startedto learn about CrossFit, kept an open mindand realized there was an entire communityof tness enthusiasts that were applying theCrossFit methodology to their own gymsand programs, and it was working.

We slowly started to incorporate Cross-Fit’s methodology to our own programs(Success Tip #2-Make a Plan) and I startedseeing results and changes immediately. Wealso knew that this was something that couldbecome a lifestyle not only for us, but thepeople we train. I personally have learnedmore skills and have gotten stronger, tter,and faster over the years. I never thought atmy age I would be doing a handstand pushup or deadlifting 225lbs!

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And nally, my favorite exercise is the Bur-pee. Many people do not like them, but theyare effective and convenient and if you can-not get to the gym or are travelling you canjust knock out a 100 for time. If you are

new, try 50 to start. You just need yourselfand some rockin’ music and go.

Here is a fun video I did in 2009 for a 100Burpees for time challenge. Even though itis an older video, it is an example of whereI was at the time and when I really started totrack my performance. I am happy to say Iam even faster now (Success Tip #4- KeepRecords).

So, are you inspired yet? What are you wait-ing for? Get started now (Success tip #5-Donot Procrastinate)! Once you have decidedto make a change, get focused, and mostimportantly have fun with your workouts!Remember good ole Sally O’Malley and herattitude (Success Tip #6- Good Attitude). w

video100 burpees

for timechallenge

youtu.be/Aa5gAilUv_8

by carolyn AlexanderFor more information about

Carolyn Alexander, go to www.NetworkFitnessCrosst.com

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donica storino

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BellBitchI

was rst introduced to kettlebellsabout nine years ago by a trainerat my gym. It was a time when

everyone around me seemed to bemore into the fancy health club ame-nities rather than their workout; longbefore Crosst became all the ragenear where I live. As soon as I sawthe kettlebell in action, I instantly

became fascinated with the versatil-ity of this tool’s ability to create suchintense cardio and strength sessions.I began working with this trainer, anddid so for many years.

I instantly noticed that his training style was different from anyone else I had seenat the time. He’s Russian and had an intenselook of dismay at what was going on inthis gym. He would watch the people in the weight room and offer advice or demon-strate the proper way to execute a particularlift. I witnessed him walk up to someone’sloaded barbell and proceed to do a one- armsnatch. That was it! I walked up to him, be-yond excited, and told him that he had to

train me. In the beginning he taught me thefundamental kettlebell movements: Swing,Clean, Snatch. We started with strengthtraining – 5x5’s with bells, 1 bell, 2 bells,presses and windmills. It was such a uniqueand unconventional workout and so differ-ent from anything I had ever experienced. Icouldn’t get enough of this style of training.

Almost immediately after the start ofmy kettlebell training, I noticed signicantphysical and mental changes. Instead ofbreezing into those fancy health clubs forthe “obligatory” 30 minutes of cardio, I wasquickly becoming more of an athlete thana recreational gym rat. I didn’t care about

the social aspect of working out. I didn’t want to socialize to use my workout time asa catch-up session with friends. Instead, I wanted to work – real work that pushed me way beyond my limits.

Those early days of training were daunt-ing. I remember anxiously approaching thegym some of those mornings, concerned

and wondering what kind of torture he would unleash on me. However, at the sametime, I was so invigorated by these newtraining methods. Sure enough, my initialanxieties faded quickly and my passion forUnconventional Training was born!

Since those early starting days, I haverened my workout programming. Thischange came about when I was fortunateenough to attend an IKFF CKT certica-tion in 2009. Since then, I have become anIKFF CKT (Certied Kettlebell Teacher)Levels 1, 2, and MKS (Modern KettlebellSport) – a role that I love and that inspiresme daily. I had been a fan of Steve Cotterand Ken Blackburn for some time, and this workshop was literally down the street frommy house. Although, with this new associa-tion came changes. I had to relearn all ofthe lifts as if they were totally different –a more competition-style lift, for lack of abetter term. The competition-style of lift-ing was something I had never experienced. This is the only sport where the competitoris under load the entire time.

The two main factors that I init ially foundmost difcult to acclimate to were the de -mands of strength endurance and the men-tal aspect of this sport. Strength enduranceis the ability to exert force under load, andhave the endurance to resist fatigue while

doing so. In essence, you want to be con-ditioned to be strong as possible for theduration of a 10 minute set. Training yourmind is equally important. I like to call it“mind endurance,” the ability to stay calm,focused, and nd moments of relaxationduring your set. This takes experience andhard work; you need to visualize your endresult. See it, believe it. If not, you will giveinto the discomfort you are feeling. It’s a

natural instinct to ee when you’re feelingdiscomfort, pain, etc. Just like strength en -durance and conditioning, you train yourmind to survive the set - this comes whenyou learn to work efciently, exerting theleast amount of energy and force per rep,nding those moments of relaxation, andusing your breathing to control your heartrate.

I really took note of these differences I was experiencing with the training, and Irealized I enjoyed the evolution of knowl-edge from advanced lifts, pendulum swings,double bells, mobility, and animal move-ments to connect with how we are supposedto move in our natural state. The continualknowledge that IKFF’s Steve Cotter andKen Blackburn bring to all their CKTs wasso inspiring that it propelled my passion forthis type of training to a whole new level.

Today I compete in Girevoy Sport , (Rus -sian for “kettlebell sport”). I am also a mem-ber of the IKFF Blackburn Kettlebell Sport Team. I feel beyond fortunate to have KenBlackburn of the IKFF as my coach. He is agenius at creating a program that is perfectlysuited to my athletic ability, from the weightof the bell to the rest prescribed in betweenthose sets. His training methodologies andcontinual education are constantly evolvingas he continues to share his knowledge withhis students.

I became a Kettlebell Sport competi-tor upon completion of my IKFF Level2 CKT in 2010. At the end of the course,Ken Blackburn said I would be great at thissport. I was taken aback by this compli-ment, but so proud and excited that I imme-diately asked Ken if he would be my Coach. Although I had competed before, I wasextremely nervous, especially since I didn’tknow anyone who was doing this type ofsport. To get up on a platform in front ofspectators was a very scary realization forme. However, I trusted Ken completely andknew he believed in me. After a few discus-sions of what my goals would be, he beganmy programming. With an ambitious goalof CMS (Candidate of Master Sport). I gotright to work, and achieved this goal on myrst competition. My passion for this typeof training only grew more intense.

There are three lifts in the KettlebellSport: Long Cycle (Clean & Jerk), Snatch,and Jerk. Traditionally, one competes in longcycle, biathlon (Jerk & Snatch), or Snatchonly. The goal is to complete as many repsas possible within ten minutes.

Initially, it took months of hard trainingand pure will to endure so much as a threeminute time set of kettlebell long cycle witha light bell and only a one hand switch; but with time, I grew stronger. I have since

Embodying Unconventional Training, Emboldening Transformation

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achieved many ranks, including Candidateof Master Sport (CMS), Master of Sport(MS), two-time Master of Sport Interna-tional Class (MSIC), which is currently thehighest rank achieved in the United States. This ranking system is based on the Russian Athletic Ranking System. I have also set two World Records and I am the rst female tocompete in North America with a 28kg bell.

Some people fail to consider the mentalaspects of this training; sometimes theycan be as difcult as the physical demands.I rmly believe quitting due to discomfort will leave you far worse off than pushingthrough those obstacles and completingthe task at hand. I would suffer through myset with torn hands rather than put the belldown because I was uncomfortable.

A “typical day of training” begins withmental preparation. My warm-up sets are where I focus on technique and get accli-mated to weight, I then move on to my main work-sets where I build my strength and en-durance. These main work-sets are prettyintense due to technique, breathing, focus-ing, the high volume load, and how yourmind your body is responding. After a shortbreak, around 4-7 minutes, I then move into9-11 minute cotton glove sets with a lighterbell to build up my grip endurance.

The theory behind glove training is thatthe glove makes the bell feel somewhat

slippery, thus training your grip by makingit very difcult to hold on to. It will alsosmooth out your technique. I believe thisto be a vital piece in my programming, asI’ve struggled with grip issues until recently.During GPP (General Physical Prepared-ness) is supplemental training incorporat-ing and strengthening different muscles andmovements to back up all the Long Cyclespecic work. During GPP and cardio, I willsometimes add an Elevation mask to condi-tion and strengthen the lungs, thus gainingmore increased lung capacity and endur-ance. I also add a weight vest to increase theintensity by adding in some extra resistance.

In my workouts, I incorporate tires, sleds,battling ropes, Bulgarian Bags, throwingdummies, rowers, air dyne bike, kettlebellsin varying weights, weight vest, pad work,and an elevation mask (just to name a few);nothing that is too out of the ordinary andall things that have been heard of before.However, the true gem is how you put itall together. Be creative with your work-outs. There are no rules. For instance, ifyou happen to be short on time, it’s easyto put something together. In 20 minutes,you can feel as if you put in an hour’s time with the right combination. For example,10 rounds of 10 burpees, 10/10 Kettlebellsnatches with a light bell, and 20 wrestler’stwist with a barbell - you’ve just done a totalbody workout in minimal time with minimal

equipment and probably more work thanyour buddies at the local hangout, otherwisereferred to as “the gym.”

As recovery, I like to do hot yoga. Ket-tlebell sport is taxing on the CNS (centralnervous system), and I nd that hot yogais a great way to calm it down. Beyond thestretching and other health benets ofhot yoga, you learn to calm the mind withbreathing and meditating, and those aretechniques that can be helpful in other areasof life as well, not just working out.

I have heard some people refer to meas “intimidating.” I’ve heard them adviseothers not to train with me because I dothings “that regular people can’t do;” to me, THAT is the furthest thing from the truth!

I don’t do anything that cannot be done bysomeone who is determined and wants tofree him or herself from those machinesat the gym. Go deep inside yourself to seehow much your body is capable of! Dare tobe different, nd the fun, and let your train-ing take you to a whole new level – anotherrealm of possibility – to introduce you tothe person you are supposed to be. My advice and what works for me, is training bothmy mind and body. This will ensure success.Be passionate. Set goals. Choose tools thatexcite you. Be Unconventional. Get out ofthe box. Experience anything and every -thing. Train for yourself. w

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A: Kettlebell Snatch - 5 Minutes (light weight)

Set B: As many rounds as possible in 10min

B1: Mace Rotation - 10/10

B2: Burpee, Tire Flip, Tire Jump In/Out - 6 reps

B3: Evil Wheel - 5 reps

B4: Farmers Walk - 50m

B5: Heavy Bag Alternating Shoulder Throws - 5 reps

be ll bit c h

s am p le w o r k o u t # 1 (a d v a n ce d )

As many rounds as possible in 15-20min

A1: Row - 250 -500m

A2: Burpees - 10 reps

A3: Bulgarian Bag Spins - 10/10

be ll bit ch

s am p le w o r k o u t # 2 (be gi n ne r )

Set A: Perform 3 rounds for time .

A1: Pull Ups - 10 reps(Beginner - add resistance bands for assistance)

A2: Box Jumps - 15 reps(Beginner - Jump Squats or Drop Squats)

A3: Heavy Bag Throws - 15 reps(Beginner - use slam ball)

A4: Weighted S led Push & Pull - 50m

Set B: 30sec on, 30sec rest. 5 sets each side .

B: Kettlebell Sprints

Set C: 10 sets of 30-45sec sprint, 15-30sec rest.

C: Battling Ropes

bel l bi t ch

s am p le w o r k o u t # 3

As many rounds as possible in 15-20min.

A1: Power Snatch - 10 reps

A2: Burpees - 10 reps

A3: Bulgarian Bag Spins - 10/10

A4: Mountain Climbers - 20 reps

A5: Bulgarian Bag Squat Swings - 20 reps

A6: Tire Flips - 8 reps

be ll bit ch


Perform 3 rounds in 10 minutes or less.

A1: Bulgarian Bag Spins - 10/10 (Medium Bag)

A2: Box Jumps - 10 reps

A3: Horizontal Handstand Wall Walks - 10 reps

A4: Heavy Bag Sit Ups - 10 reps

bel l bit ch


by Donica StorinoFor more information about

Donica Storino, go to www.BellBitch.com

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SHUT UP& TRAIN 13 Ways to Eradicate Excuses

Your excuses are running out...At the touch of a nger, youare able to learn about a train-

ing method that interests you. You candrive down to the nearest gym and

join. You can hire the greatest trainerin the world. You can nd the mostcutting edge way to workout. Thereis only one problem that gets in your

way of training: DOING IT! Yes, that’sright, are you guilty of reading abouttraining over and over again and notgetting your ass up to get it done! Youmake up every excuse in the book for

why you can’t t it in your schedule!

The ACT of training is the easiest PART oftraining. The hardest part begins in your mind;getting yourself up to actually do it. Mentallypreparing yourself is where the magic hap-pens. Put the excuses of a busy schedule, fa-tigue, and life-hitting-you-like-a-ton-of-bricksaside.

I began training people while getting my de-gree in kinesiology when I was 19. Now, 14years later, after a bit of trial and error andafter working with thousands of people, Inally discovered what it takes to get peoplemotivated and stay motivated. The art of get-ting someone to show up is no walk in thepark; I’ve heard every excuse in the book.

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Trainers and moms are able to come up with the best ex-cuses, and believe me, they can be very relevant. In fact,I’m guilty of making up my own excuses, we all are, aren’t we? Well, not anymore. Here are some of the excusesI’ve heard the most:

“By the time I’m done taking the kids toschool and doing all the house work, it’stime for me to pick them up, it leaves meno time to train.”

“I work a 10-hour day. I’m too tired toget up early to train and too tired to trainafter work.”

“I’m tired all the time.”

“I’m so out of shape and couldn’t barepeople seeing me like this.”

“I hate working out. It’s just not fun!”

“Something came up and I just couldn’tmake it.”

“I was on vacation and I completely lostmy strength. I just can’t get back up anddo it.”

The list goes on and on. Any of these excuses look fa-miliar? It’s time to learn how to get your ass up and do it.

1Make yourself a priority. Come to your senses andrealize that you are important. Without your healthand happiness, everyone around you will end up suf-fering. If you can’t do it for yourself, then do it foryour loved ones. You aren’t being kind by putting

yourself last. In fact, you are killing yourself early. Leadthe way by showing everyone that taking care of yourselfis a priority.

2Everyone has 10 minutes! “But I truly don’t havethe time,” is what you say to yourself. If you have10 minutes to check your Facebook then youclearly have 10 minutes to train. Not having thetime is a bullshit excuse. Training doesn’t have to

be a big, long complicated procedure; there are endless10 minute workouts with bodyweight that can get the job

done wherever you are. If you have access to a kettlebell,you have even more possibilities open to you. Get overthe time factor and JUST DO IT!

3Make it happen! If you are the type of person who has every intention of training and at the endof the day you don’t have the energy to do it, it’stime to shift your schedule around. You may bethe type of person who will need to wake up early

and workout rst thing in the morning. You may get verydistracted as the day goes on and nd every excuse of why you need to delay it . If you are a master procrastina-tor then you will need to workout before the day starts.

4

Find a training partner or hire a trainer. If youcan’t be accountable to yourself, it helps to havesomeone waiting for you. This will up the chancesthat you will get it done because you will feel bad

letting someone else down. If you hire a traineror pre

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