Newsletter 22

1. News: "Seriously Strong Hands e-book RELEASED"
...
2. In the News: "Brush With Violence"
...
3. Testimonials: "More Kudos"
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4. Training Tip: "Must Do Stretch"
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5. Nutrition Tip: "The Summer Is Near Eating Plan"
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6. Denver Metro Area: "Kettlebell Classes in Aurora"
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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:
"Seriously Strong Hands e-book RELEASED"

At long last, finally, I thought it would never happen!

I have finally completed my downloadable e-book "Seriously Strong Hands" grip training for the beginner and intermediate grip fiend.

2. In the News:
"Brush With Violence"

A couple of months ago I interviewed Tricia Dong, RKC from Vancouver, Canada. She told me about a real-life self defense situation in which all of her fitness from kettlebells and training as a police officer and martial artists were called into play.

The article was just published on Dragon Door.com.

Read it here.

3. Testimonials: "More Kudos"

If only I lived in Denver!

I would definitely recommend Brian to others!

If I lived in the Denver area, I'd be a regular client of Brian's!
I have been working out with kettlebells for about 3 months, using a video, but wasn't sure if I had the technique and form quite right.

I was searching in Google online for kettlebell instructors or classes and ran across Brian's Core Fitness website. There is a wealth of information on his site and when I saw where his studio is located, I thought "hmmm, I'm flying into Denver for a long weekend in Colorado Springs and maybe I can scheduled an hour session with Brian to get some personal instruction using kettlebells." Brian was great about accommodating my flight schedule so we could fit a training session in the morning I arrived before I drove down to Colorado Springs.

My training session with Brian was amazing! He showed me where my form was off and what to do to correct it. His instruction included explaining (in layman's terms) how improper form can result in injury. Brian gave me practice exercises to do once I returned home to reinforce the correct technique & form. It was also very helpful to get his recommendation on what size kettlebell(s) I should use. I was pretty much in the dark when I bought my kettlebells and guessed at the size to use.

After working with Brian, I discovered that I am stronger than I thought I was and can handle a heavier weight kettlebell than what I had previously been using.

Later that day, Brian sent me an email summarizing all the information we had gone over so I have it to reference now that I'm back in Virginia. I will definitely stay in touch with Brian and hopefully get a chance to work with him again in the future.

Kelly Roberts Estep - Virginia

Thanks Kelly, you were a pleasure to work with.
- Brian

4. Training Tip: "Must Do Stretch"

I have always known the importance of having flexibility in the body's posterior chain. The posterior chain consists of the hamstrings, hips/glutes, calves and a whole slew of other muscles who's names you have never even heard of. Basically all of the muscles that start at your heals and run up your spine.

Even more important is the ability to have free range of motion of these muscles while retaining the ability to keep a neutral spine, a normal lumbar curve.

I have done numerous stretches for a number of years that kept these muscles flexible in my own body and helped to eliminate sciatica pain from 2 herniated discs. Ultimately it is my belief that my herniations came as a direct result of not being able to retain a normal lumbar curve while in a stretched position. This led to many years of pain in my younger years that I have now eliminated thanks to maintaining my range of motion.

Well of the many stretches for the posterior chain I have found a new favorite. Those who do yoga will know it as downward dog. I however make some modifications to make it, in my opinion, even more effective.

Steps:

Regular use of this stretch (along with intelligent strength training) should help to eliminate many types of lower back pain from the lumbar spine all the way to the lower sacral area.

Until next time, "Stay classy world"
- Ron Burgundy

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 doubloons 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!

5. Nutrition Tip: "The Summer Is Near Eating Plan"

Are you eating like you want a six-pack?

Here are some rough guidelines to help you get there:

Meal Nutrient Ratios

Breakfast:
• 1 portion of protein
• 1 portion of carbs

Post Workout:
• 25 to 30 grams of protein powder
• 50 to 70 grams of simple carbs (like honey or fruit juice)

All Other Meals of the Day:
• 1 portion of protein
• All the veggies you want

Portion Sizes

To Lose Weight:
• A portion is about the size of your palm
• A man with more muscle may need to go by the size of his fist instead

Sample Meals

Breakfast Examples:

• 4 whole eggs
• 1/2 cup (when dry) oatmeal with frozen berries and a little honey added

or

• Protein Shake
• Add a little honey and some frozen berries to the blender

Post Workout Examples:

• 2 scoops of whey protein powder
• Honey
• Add some frozen or fresh fruit like bananas, mango, etc.

Other Meals of the Day:

• 1 - 2 chicken breasts or thighs
• 1/2 - 1 can of green beans, mixed greens, asparagus or some fresh steamed broccoli and cauliflower

or

• A nice steak
• Asparagus and carrots

or

• Piece of fish (tuna, halibut, salmon, etc.)
• Spinach salad with a light dressing or lime juice and extra virgin olive oil
• Add walnuts, all the veggies you want; such as cucumber, peppers, etc.

or

• Sushi... yummy! Careful with too much rice, but if you have gone lower on the carbs earlier in the day then no big deal. You get fish which has protein and healthy omega 3 fatty acids, plus some have veggies in them like cucumber and ginger. Eat some of the ginger, it is good for your digestive track and... a-hem... cleaning toxins out of your colon!

Based on these portion sizes you may need about 3 to 6 meals per day depending on your age, amount of muscle, gender, how often and hard you exercise and if your job is physically demanding or if you sit at a computer all day.

What, were you expecting a full weight loss book with all of the answers? My Personalized Program Design clients get detailed direction from me as I review their food log weekly.

I can't force you to eat right, but if you follow these examples you will have a good pattern to work with. Cut out the chips, ice cream, candy and other binge foods and you will notice the difference quickly!

Eat like an Athlete, look good nekkid!

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:..

Adele Stewart - Single Leg Deadlift 106 lbs (2x53 lbs KBs)
s
Patty Wachter - Tore a stack of 10 poker cards with no specific training other than kettlebell lifting
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Kevin Zybach (US Army serving in Iraq, online PPD client) - 144 Snatches with a 53 lb KB
s
Shari Wagner - Bottoms-Up Press 18 lbs KB
s
Patty Crowe - Bottoms-Up Press 18 lbs KB
s
Patty Wachter - Bottoms-Up Press 18 lbs KB
s
Shelby Clousing - Deadlift 132 lbs (62+70 lb KBs)
s
Adele Stewart - Chin Up on Rings body weight 3 reps
s
Patty Wachter -Deadlift 140 lbs (2x70 lb KBs)
s
Adele Stewart -Deadlift 176 lbs (2x88 lb KBs)
s
Brian Copeland, RKC - Pistol with an 88 lb KB

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

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Brian Copeland's Core Fitness Newsletter

Brian Copeland's
Core Fitness Newsletter