Newsletter 24

Best Results in 10 Years!

I've been lifting weights for about 10 years, and I've been using kettlebells for about 3 years. I considered myself to be pretty knowledgeable in the ways of strength and conditioning, but I thought I'd try some professional advice.

I've been using Brian's services for about 4 months and here is an example of what he's done for me. I was in the gym on my back-off/rest week just trying to do 60% of my normal workout, and some friends of mine were jabbing at me a bit because I don't workout "normal" like them. They sort of challenged my man hood and so I took them up on a bench press test which is supposed to be the true measure of a man. Now I haven't done any bench press at all for about 5 months, or anything that I can imagine directly worked my chest, but I amazed even myself with the results. I put on a little weight to "warm up", added a little more, and kept going until I benched 285lbs with relative ease and I just quit there because I didn't really want to max and ruin my week off, or hurt myself. I didn't get it. I never lifted that much weight with such ease even when I was doing a lot, and I mean a lot, of bench press. The weight just seemed to fly up like someone else was helping me.

In the 10 years of lifting before I started working with Brian, I've never been able to improve my total body strength and conditioning so effectively in such little time. Thanks Brian.

Kevin Zybach - US Army, Forward Operating Base Sykes, Iraq

Top 1% of patients in the 50 year old bracket

Last month I had my checkup and the doc said at 57 years young I was in the top 1% of his patients in the 50 year old bracket. My left shoulder is just about 95% better thanks to your help with the joint mobility and other tips. I can finally press the 28kg for singles without any pain with my left arm, slow but sure.

By the way, keep up the great news letter, I look forward reading it every month. It always has some great tips.

Ralph

4. Training Tip: "More Is Not Better"

I have learned with my own body that if I push it too hard, too much and too often, I will burn out and get no where fast.

I have a friend and client, an ex Marine, he does not know the meaning of the words "go easy." This guy is a real butt kicker and pushes himself hard at everything he does.

The problem is that he trains kettlebells a couple times per week. He plays racquetball a couple times per week. He trains martial arts several times per week. He goes on runs several times per week. He rides his mountain bike a couple times per week. He does pushups and situps with his daughter several times per week.

Now all of these are great but not when they all add up over the course of a week's time.

I have several other clients who fit this profile. Tell me if this sounds like you:

• Trains intensely with kettlebells 3 times per week with me.
• Sneaks into the gym 2-3 days per week and does lots of cardio and some weights
• Training for a long distance run twice per week
• Training for hiking a 1,400 footer (that's mountain talk for you low altitude folks)
• Works 10 to 12 hours per day and goes in on the weekends!

Then they wonder why they feel run down and have a hard time making progress in the gym or with their kettlebell training.

Well I'll tell you...

Your body has a limited ability to recover.

There is a reason that the tried and true 3 days per week (M,W,F or Tu,Th,Sa) is so common and successful. It allows people to recover between intense training sessions.

If you want to train more frequently then you must build up your capacity to handle it, slowly, over time. You must also ensure you are resting, A LOT and have low stress job. Adequate nutrition is a must.

Even a fitness professional like me trains hard 3 to 4 days per week max. Then I might do some low intensity martial arts on 2 other days of the week. If I feel spent then I might skip a day.

Even more so, I always try to skip redundant activities as much as possible. For example: if my strength training causes me to huff and puff then I am getting cardio. There is no need to do additional cardio unless I have an athletic competition or a specific goal that demands it.

Most trainees put WAY too much redundancy in their training and waste valuable time and recovery and end up spinning their wheels. Can you say 5 different exercises to train your chest? You only need one!

Signs that you need to scale back on your
training sessions:

1. Lowered energy levels
2. Dreading your workouts
3. Achy joints
4. Muscle tightness and soreness
5. For men, do you get morning erections? No = testosterone levels are low
6. Decreased libido
7. Not making any progress in your training sessions
8. Irritable and/or bad moods

The Bottom Line:

• Train scientifically, like an athlete. Not haphazardly like a gym rat.
• Train for a goal(s) not for the stimulus of exercise
• Eliminate redundancies in your training
• Just because you are breathing hard doesn't mean you are getting better
• As Strength Coach, Charles Staley, often says, "every rep has a cost, but not every rep has a benefit."

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: "Delicious & Healthy Protein Shake"

Hopefully you are aware by now that protein shakes are not just for bodybuilders or professional athletes?

"Protein" shake can be a little deceiving since actually what I'm about to describe is actually a complete meal with protein, carbohydrates (fiber), vitamins, minerals and phytonutrients, antioxidants, healthy Omega 3 fatty acids, etc. Likely more nutrition than most people eat at a typical "regular" meal.

Ingredients:

What we end up with is a grand total of about 420 calories of the best tasting protein shake you have ever had. If you are trying to gain or lose weight I'll give you tips on adjusting the calories in a moment.

Comments About the Ingredients:

Milk - Milk gets a bad rap now a days. I hear strange rhetoric like, "we are the only animal that drinks another animal's milk so clearly it isn't natural." Well we are also the only animals that drive cars and lift kettlebells so I'm not really sure what that argument is trying to say? The bottom line: I drink raw milk which is vastly healthier than the pasteurized and homogenized milk at the grocery. If you like milk, do yourself a favor and drink at least organic milk so it does not contain growth hormones and antibiotics. If you don't like milk, cool, use water instead. Also use water if you are trying to keep the calories low. Please do not use soy milk as a substitute. Studies have shown there is about 5 birth control pills worth of fat and hormone raising estrogen in a glass of soy milk.

Protein Powder - For this mix I used Biotest's Low Carb Metabolic Drive Strawberry Protein powder. I don't make any money from selling you this, actually I make money when you buy the XS Protein Powder I sell on my website but unfortunately for XS, they only make chocolate and vanilla.

Flax Seeds - Ground (milled) Golden Flax Seeds are an awesome source of fiber and they also provide 1,200 mg of omega 3 fatty acids. The carbohydrate content and low number of calories they add are off-set by the high amount of fiber which helps you lose weight and stay healthy.

Banana and Frozen Blueberries - I use 1/2 a banana because of the overpowering taste of bananas. Where I grocery shop, organic bananas are only 10 cents more per pound, so buy organic. Frozen blueberries are great because they keep well in the freezer. You can use other berries as well.

Honey - I go with the raw unfiltered honey because I don't want a geek in a lab coat cooking and straining and processing the food I eat and taking out all of the nutritional value. Agave nectar is another great choice instead of honey. It has the same calories but has a lower glycemic index, mixes easier in cold foods and tastes almost exactly the same.

Ice Cube - Make sure you go with an ice cube that is 1" by 3/4" by 1/2". Any other size adds too many... Oh I'm just messing with you!

Enjoy!

If you come up with any great recipes for protein shakes, shoot me an email. If I like it I'll put it in a future newsletter and give you credit for it.

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:..

Alee Vang Webb - Deadlift 115 lbs

Peter Hoverston - 1-Arm Row 123 lbs (70+53 lb KBs)

Shelby Clousing - Snatched 26 lbs

Patty Crowe - Snatched 26 lbs
s
Patty Crowe - Deadlift 140 lbs (2x70 lb KBs)
s
Shari Wagner - Double Turkish Get Up 2 x 18 lb KBs
s
Tanna Rae Manthe - Deadlift 106 lbs KB
s
Patty Crowe - Double Turkish Get Up 2 x 18 lb KBs

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

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Core Fitness Newsletter