Brian Copeland's Core Fitness, Kettlebell Training for a Strong Body

1. News: "New Videos"
...
2. Lessons On Life: "If It Was Easy Everyone Would Do It"
...
3. Testimonials: "Thanks from Happy Clients"
...
4. Training Tip: "Up Your Military Press NOW!"
...
5. Nutrition Tip: "Alternative Sweeteners"
...
6. Denver Metro Area: "Kettlebell Classes in Aurora"
...
7. HardStyle Magazine: "Download the Latest Issue Free"
...
8. Hall of Achievements:
...
9. Personalized Program Design: "Tired of Not Reaching Your Goals?"
...
10. Charity in Focus: "Precious Ones Outreach International"

1. News: "New Videos"

I have new videos up on the "Exercises" page, see link at left. I also updated the video on the home page, it may start out the same but there are newer videos added and some of the old ones have been removed.

Basically my clients are a lot stronger and have much better technique so I had to do an overhaul.

If you are a client of mine then go see if you can find yourself. If you don't see yourself then ask me "why not" and I'll take some video of you for the next time I update them.

Go get inspired watching them!

2. Lessons On Life:
"If It Was Easy Everyone Would Do It"

I had to smile inside when I heard one of my clients say "if it was easy then everyone would be really fit."

This on the heels of 2 prospects who were coming in to check out the group kettlebell class and were trying to tell me the kind of exercise they needed to do to get in shape. Well if you know what to do then why aren't you doing it?

These folks wanted some kind of easy "aerobics" as they put it, "to burn body fat."

Needless to say they didn't come back, must have been too scared to sweat and exert any effort. After all everyone knows that you can get really fit lying on an expensive inflatable rubber ball and doing 2 minutes of crunches between bites of pizza while watching 4 hours of TV per night!

Tonight I had 2 of my really dedicated clients, both grandparents, tell me that they see more results from our brutal 5 minute swing/snatch test at the end of each session than from anything else they have ever done in their lives. And they never like to miss doing it, even if I tell them they can take the night off!

And they are right, they both have made significant results to the point where coworkers are asking them what they are doing.

Look folks, I don't mean to rain on your parade or distill the myth that pseudo metaphysical getting in touch with your inner self meditation time won't get you "in-shape"... whoops I just did!

But the bottom line is that nothing will get you results faster than good old fashioned hard work.

To me the type of workouts we do with kettlebells is hard work but it is also FUN!

I love making progress!
I love getting stronger and having better endurance!
I love feeling pain-free and having control over my body!
I love seeing the people around me making the same progress! It is motivating and encouraging!

If you need a support group then you can't beat ours. We won't talk softly, no one cries, although we do make funny noises at times, you will work hard and you will be proud of yourself for it.

Go do something that you can be proud of, get off of your butt and feel the endorphins that give you a high like being on heroine without the nasty side effects.

Come train with us!

3. Testimonials: "Thanks from Happy Clients"

I Sleep Better Now!

I was initially attracted to kettlebells as an activity to get back into shape after 15 years of not working out. I historically had knee problems and back problems that prohibited me from running and other hard contact sports that I had done in my 20’s. In addition, I needed something with the flexibility of training with a professional combined with the ability to do a workout on my own at home. I also wanted a situation where I could ramp up my commitment without signing an initial long term contract with a gym or a personal trainer.

As a father of two with a high stress job, one of the very first benefits I found with Brian was his ability to relate to me since he also came off a serious injury in the past and could understand the challenges of trying to get fit after a prolonged delay. By emphasizing proper technique and matching workouts to my current fitness levels, I felt real comfortable that I was progressing without putting undue strain on my body.

Within weeks, I was able to do several hours of yard work without feeling sore or real tired afterwards. In the second month, I noticed that I have slept better than I had in years. I have tried to decrease stress through long walks, lifting weights and treadmills in the past, but I believe the intensity of kettlebell workouts relieves an enormous amount of tension in comparison. I attribute these benefits to not only the kettlebell training, but Brian’s ability to teach flexibility and core development. I have also come to realize that kettlebell training is an intense cardio workout better than aerobics, with the ability to burn fat and increase stamina along with strength and flexibility.

Andy - Denver, CO

4. Training Tip:
"Up Your Military Press NOW!"

If you are like me then your quest for putting as much weight overhead as possible is an unquenchable thirst!

Well I've done it wrong and I've wasted a lot of time, now I've learned some tricks that I'll share. I won't give the farm away as it were but here are some tricks to upping your overhead press the scientific way.

Similar But Different

If your goal is to press a heavier kettlebell in the common 1 arm military press style then you need to practice it. But of course your body will adapt to the stimulus and start slowing down your progress. What are you to do?

Find a version of the exercise which is different enough to stimulate new results but similar enough that you are still training your groove for the military press.

Here are some ideas.

2 kettlebells in one hand: By holding 2 bells in one hand, one stacked perfectly on top of the other, you will be raising the center of mass making it harder. This will improve your groove and provide a slightly different feel and challenge to the same old military press.

Band Presses: Take a kettlebell you can press several times and add a jump stretch band, surgical tubing or similar band. Hold one end in the hand under the kettlebell and put the other end under your same side foot. The press will get harder as you go higher which is where leverage gets better so it will make the press harder in your stronger range of motion. Plus the feel of the added band will provide an interesting resistance that will force adaptation.

Train Your Weaknesses

If your triceps are the weak link in your press then find a way to train them with a movement that has high carry over. Triceps kickbacks do not have high carry over if any at all. In fact I will make fun of you if you do them. Actually if I can get a photo of you doing that exercise I will post it in my next newsletter with some fun commentary. Do you get the idea yet?

Floor Press: This prone press while not over head is still a compound movement using basically the same muscles but from a different angle. It will strengthen the muscles in areas where they may be lacking. Since you lie on the ground on a floor press the range of motion is reduced from a traditional bench press which makes it safer on your shoulders and will help to hit your triceps harder. Focus on pressing from the lats as well, you will have more control and put up more weight and if you learn to bring this to the military press you will be in business.

Graduated Press: Push press a bell that is just a little too heavy to press regularly, now lower it a few inches and press back up. Try to keep your same exact groove for a normal military press. Over time, weeks, months, lower it gradually until you are pressing it outright.

Windmills: Most people should be able to windmill with more weight than they can press, at least once they are comfortable with the movement. This move will allow you to support a heavy weight overhead and take your shoulder through a wide range of motion which will strengthen the shoulder from a variety of angles. Your rotator cuffs will be happy with you too if you keep your elbow locked and shoulder packed. This will lead to heavier presses. Turkish Get Ups can have the same effect but be careful since it is pretty hard to bail out of a Get Up if it goes bad, don't use too much weight for your ability to control it! I saw this happen at another kettlebell instructor's class and luckily I was able to run over and catch the weight!

Don't forget to go back and do normal military presses, you don't want to lose your groove.

I'm gonna press the 106 lb Beast one day, who is with me?

Ladies, pressing the 53 would be the same as a guy pressing the 106; you would be world-class! Pressing the 44 is strong as heck and realistic for most gals.

Until next time, train like an athlete not a hamster!

PS. If you are watching late-night infomercials and are thinking of buying the "Ab Gizmo 3000" or "Dance Your Way to a Super Six-Pack" don't bother. Save yourself some hard earned deblunes and instead purchase my Personalized Program Design. I'll get you better results with your own body weight and you won't have to make installments on an expensive piece of crap that sits in the corner collecting dust for the next 10 years for crying out loud!

When a recipe calls for sugar or brown sugar here is a list of some alternative sweeteners which are much healthier.

Stevia - This is made from an herb and basically has no side effects (that we know of), is calorie-free and supposedly it is actually really healthy for your gums and mouth health. It tastes sweet, kinda different though. It takes very little, I mean very little so be careful and follow the directions. There is both a powder and liquid form.

Agave Nectar - This nectar from the agave cactus plant tastes exactly like honey and has a low glycemic index, which means it won't spike your blood sugar levels like sugar will. The cool thing, while it looks just like honey in color, it is much thinner and you can actually mix it in cold beverages unlike honey which only dissolves in hot beverages.

Honey - Look for "Raw Unfiltered" honey, organic if possible. Honey is a natural sweetener that is supposed to have many health benefits as well. Regardless get the raw unfiltered kind so that it is not processed. It will be closer to nature than white sugar and tastes great! Who doesn't like the taste of honey?

There are some other newer sweeteners hitting the shelves out there such as Organic Zero. Some you can find in organic stores and some in your regular grocery store. I wish I could tell you more about them but I like to wait until I hear from people much smarter than me before I recommend something. Try anything new at your own discretion.

6. Denver Metro Area:
"Kettlebell Classes in Aurora"

Yep it's that time again. New Year's Resolution Time!

And what better way to kick off the new year right than with fun and butt kicking kettlebell classes taught by yours truly.

If you are new to kettlebells, I promise not to kill you... the first session ;-)

If you have been away for a while, time to come back and jump on the success train; have you seen the Hall of Achievements section?!

Classes are $19 per session for drop-in rates

Unlimited Month of Classes Discounts are available

Military, Police, EMT, Firefighter discount available (inquire please)

Classes are kept fairly small and have good fun people in them who all encourage each other to do their best!

You will get lots of personalized attention, improved kettlebell technique, general fitness and nutrition tips and the best body of your life!

What in the world are you waiting for?!

Email me today for more info Contact Page

7. HardStyle Magazine:
"Download the Latest Issue for Free!"

What you’ll get in this issue:

#1 HardStyle goes Hollywood—-Enter the Dragon’s John Saxon at 71 years old presses the 70lb KB overhead! and finds a new vitality with Pavel’s Russian Kettlebell training
Interview with Dr. Mark Cheng, RKC Team Leader

#2 The Hungarian kettlebell revolution—-how a Krav-Maga instructor has inspired his fellow-countrymen to crush with kettlebells!
By Peter Lakatos, RKC

#3 Killer deadlift variations for foolproof strength gains—-an excerpt from Power to the People! Monthly
By Pavel

#4 How to Prepare for—-and PASS—-the RKC Instructor Certification Workshop
By Brett Jones, Master RKC Instructor

#5 Hurting?—-Find the REAL Problem Behind the Obvious Complaint
By Brett Jones, Master RKC Instructor and Gray Cook, PT, RKC

#6 “It’s not a matter of IF kettlebells will work for you; it’s a matter of HOW to work with them to fit your needs.”
By Andrea Du Cane, Master RKC Instructor

#7 Real World Power—-the Cardio Connection
By Kenneth Jay, MSc., Senior RKC

#8 How to assess and fix length tension relationships—-to eliminate pain, reduce the chance of injury and enhance your athletic performance
By Mark Reifkind, Senior RKC

#9 Superman—-the reinvention and rise of Mark Reifkind in the hardcore world of competitive weightlifting and strength training
Interview with Dr. Mark Cheng, RKC Team Leader

This is a great quarterly magazine that I read religiously, heck I've even appeared in it a few times.

Download it for free by clicking on the picture.

8. Hall of Achievements:

Our newest updates:..

Kevin Zybach (US ARMY in Iraq) - 186 reps w/ 53 lb KB in the 10 minute US Secret Service Snatch Test
s
Kevin Zybach (US ARMY in Iraq) - 21 bodyweight tactical pullup
s
Shari Wagner - Deadlift 176 lbs
s
Carla Theobald - Deadlift 106 lbs "the Beast" kettlebell
Brian Copeland, RKC - 62 reps w/ 70 lb KB in the 5 minute Tactical Strength Challenge Snatch Test

See all achievements on the "Achievements" link at the left navigation bar at the top of the page or click here

9. Personalized Program Design:
"Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst trainers! We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
Short on Time:

You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!

Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

10. Charity in Focus:
"Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC

Get FREE training and nutrition advice by joining
our newsletter
We will not sell your email address, it is strictly confidential and you can
unsubscribe at any time.

Brian Copeland's Core Fitness Newsletter

Brian Copeland's
Core Fitness Newsletter