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Brian Copeland's
Core Fitness Newsletter

Issue #31 - 11/05/2008

1. Announcement #1: "New Video"
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2. Announcement #2: "Schedule Update"
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3. Announcement #3: "New Group Package Prices!"
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4. Hall of Achievements: "Bend-O-Rama!!!"
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5. Self Defense Thoughts: "How You Carry Yourself Can Save Your Life"
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6. Got Grip: "Seriously Strong Hands ebook"
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7. Training Tip: "Ordinary to Extraordinary!"..
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8. Products To Help You Reach Your Goals
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9. Denver Metro Area: "Kettlebell Classes in Aurora"
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10. HardStyle Magazine: "FINALLY UPDATED!!!"
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11. Personalized Program Design: "Tired of Not Reaching Your Goals?"
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12. Charity in Focus: "Precious Ones Outreach International"

1. Announcement #1:
"New Video!"

I've made some updates to my promotional video on my Home page. Check it out.

If you want to be in a future video let me know. I'll tell you what you need to do.

2. Announcement #2:
"Schedule Update"

Just a reminder; I've made some schedule updates.

Some of my kettlebell classes have been so packed I almost couldn't fit anyone else in; a testament to the success people experience! In order to keep class sizes smaller I am increasing my offerings.

My goal would be class sizes between 5-8 people, not 10+.

I have made the following changes to my schedule which are effective right now:

Kettlebell:
• Saturday class moved up 1 hour from 12:30pm to 11:30am
• Added Wednesday and Friday classes at 7:30pm

Self-Defense:
• Added Monday, Wednesday and Friday classes at 6:30pm
• Cancelled Thursday 5:30pm class

Now you have no excuses!

See you in class...

3. Announcement #3:
"New Group Package Prices!"

Since I have expanded my Self-Defense/Martial Arts classes people will want to come more than once per week. This can get pricey for folks who are frequent attendees, so I am releasing a limited time discounted price option for "Month Unlimited Group Self-Defense classes."

For Non-Kettlebell Clients: $100 per month for unlimited Self-Defense Classes
!!! That averages out to $8.33 per class !!!

For Group Unlimited Kettlebell Class Clients: $50 per month for unlimited Self-Defense Classes
!!! That averages out to $4.16 per class !!!
(inquire to see if you qualify)

Pay Per Class: $15 for non-kettlebell clients and $10 for kettlebell clients

Attention existing Kettlebell and Self-Defense students; I priced around and found that other Martial Arts schools charge much more than the combination of my Group Unlimited Kettlebell & Self-Defense classes combined and don't offer near what I offer. Where else can you learn the system used by the US Navy SEALs?

This is a great deal at much personal financial cost to me. I truly want everyone to be able to afford this important self-defense training.
Don't say I'm not a great guy!

4. Hall of Achievements: "Bend-O-Rama!!!"

Our newest updates:..

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

5. Self Defense Thoughts:
"How You Carry Yourself Can Save Your Life"

There was research conducted a few years ago with individuals convicted of violent crimes. These cons were in prison for serious, predatory crimes of violence: assaults, murders and killing law enforcement officers.

The vast majority said that they specifically targeted victims by body language: Slumped walk, passive behavior and lack of awareness.

They chose their victims like big cats do in Africa, when they select one out of the herd that is least able to protect itself.

The moral of the story is walk tall and confident like it is your neighborhood even if it isn't. Be aware of your surroundings at all times. This doesn't mean look challenging and ready to fight; it means don't look like an easy victim who will roll over and play dead.

Denial is the biggest reason people get victimized. They deny that anything could or will ever happen to them. When it does they go deeper into denial, freeze up and become an easy victim.

I read a story the other day about the wife of a self-defense instructor. She was in an isolated parking lot behind a grocery store putting bags in her car. She saw a suspicious looking individual accross the street who noticed her. She saw that he looked around to see if anyone was around and then he started making his way briskly towards her. Now rather than panic she made up in her mind what she was going to do to him if he attacked her.

Let me repeat that... instead of being afraid of what he was going to do to her; she was deciding what she was going to do to him!

The man clearly saw her confidence as she continued to put her bags in her trunk and made eye contact with him. He stopped, decided she wouldn't be an easy victim and he briskly walked away.

There is a statistic that didn't happen, all because of her attitude and confidence in her ability to protect herself.

There is nothing wrong with being a peace loving person, in fact it is desirable. But that doesn't mean you have to be ignorant of the world we live in.

There are people who want to hurt you, are you ready to defend yourself?


"There is no safety for honest men except by believing all possible evil of evil men."
- Edmund Burke

Visit my self-defense site for more information.

6. Got Grip:
"More Endorsements for Seriously Strong Hands ebook"


If you are interested in Grip training you owe it to yourself to get Brian Copeland's Seriously Strong Hands - it will guide you through building a Grip you can be proud of - because remember - the stronger your hands are the stronger your body can be!
This is the grip book I should have written a few years ago.

- Brett Jones CSCS, Master RKC, certified Red Nail bender


"In his ebook Seriously Strong Hands, Brian Copeland has put together a no-nonsense guide for the aspiring gripster. Filled with useful tips and no fluff, it is a valuable resource for the beginning grip enthusiast."

- David Whitley, Sr. RKC (tearer & terror of many phone books!)


I purchased your ebook about a month ago. Your ebook very much summarizes all aspects of strength training for bending/tearing. You also give a great plan for improving strength; following this plan leads to success for sure. I just tore a full deck of cards (wrapped in duct tape) in half, so I know what I am talking about... :-)

- Peter Lakatos, RKC Team Leader
Hungary, Budapest



If you are ready to get grip, here is the tool to get you there.

Learn more about it here

7. Training Tip: "Ordinary to Extraordinary!"

What did you want to be when you grew up?

I wanted to be a super-hero-ninja-dude!

In other words, I wanted to be anything but ordinary. In fact, I still want to be a super-hero-ninja-dude. That is why I train the way I do.

So how do we reach super-hero-ninja-dude (or dudette)-like status?

Training scientifically is the answer.

Far too many people train for the stimulus, all effort and no substance, rather than with science.

Here is a perfect example:

Let's say that your military press has stalled. The 'effort trainee' will just continue trying to press harder and try to force another repetition out. In the process they will alter their technique, risk injury and lose focus on the quality they are trying to improve; the skill of strength.

The scientific trainee would determine why they have stalled. It could be that they have a weakness that needs to be fixed. It could be that their body has 'adapted out' and the trainee needs to cycle back the weight and ramp back up to a new personal best over the course of several weeks.

Here is another example:

Bob has pain in his knees. He does Z Health but isn't seeing results. Upon further investigation we find that Bob 'goes through the motions' but doesn't go slow enough and doesn't focus enough on how he feels during the movement. Every single movement that he performs he goes into "startle reflex", tightening his grip and pushing through the pain. Bob is stuck in the "no-pain, no-gain" mindset. End result: no progress.

Jane on the other hand, has suffered from low back pain for many years before beginning Z Health. She now moves slow through her Z Health movements. She pays attention to how her body feels and when she feels "startle reflex" she slows down, relaxes and learns to move without pain. End result: Jane no longer experiences pain in her lower back.


So your personal challenge for the next week is to take a good hard look at your training. Are you beating your head against the wall of no progress? Do you have a consistent pain that won't go away? Are you training through it, around it or learning to eliminate it? Are you compromising your form in order to press more, squat more and swing or snatch longer?


Train smart and reap the rewards!

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!

8. Products to Help You Reach Your Goals

Learn How To Tap Into Your Body’s Lightning-Fast Nervous System To Almost Instantly Eliminate Pain, Prevent Injury, and Perform At Your Best… beginning RIGHT NOW!

If you can't find a Z Health certified trainer in your area the next best thing is to get the R-Phase DVD/manual. Visit the Z-Health website by clicking the image below:

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

Kettlebells, the manly (and womanly for that matter)... let's just say the non-sissy, fun, athletic, and effective way to get in kick-butt shape.

Come see what the fuss is about in at one of my classes.

Also, Self Defense/ Martial Arts classes have spread to Monday, Wednesday and Friday evenings.



Kettlebell Classes are $19 per session for drop-in rates

Self Defense/ Martial Arts classes are $15 per session for non-kettlebell clients and $10 per session for existing kettlebell clients. This is a low introductory price that will go up in the future, but if you start now while it is low then I will lock your price in when I raise it.

Unlimited Month of Classes Discounts are available for both Kettlebell and Self-Defense!

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

 

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

What you’ll get in this issue:

“THINKING SIMPLY AND SEEING CLEARLY”
EXCERPTS FROM PAVEL’S FOREWORD TO
MARTY GALLAGHER’S
THE PURPOSEFUL PRIMITIVE . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 4 & 6
BY PAVEL

LAT SCIENCE:
EXPLORING THE PULL-UP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . PAGES 8 & 31
BY CHARLES STALEY, B.SC., MSS

COOKING UP A NEW CHALLENGE
IN FUNCTIONAL MOVEMENT
AND KETTLEBELLS! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 10-12
INTERVIEW WITH GRAY COOK
BY DR. MARK CHENG, RKC TEAM LEADER

HARDSTYLE TALKS TO VANDERBILT’S
DIRECTOR OF SPEED, STRENGTH AND
CONDITIONING, JOHN SISK . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 40-43
BY SENIOR RKC, DAVID WHITLEY

HOW TO GET THE MOST OUT OF
YOUR [ONLY] KETTLEBELL:
MODIFICATIONS TO THE ROP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGE 48
BY SENIOR RKC, GEOFF NEUPERT

HARDSTYLE TALKS TO
WORLD CHAMPION POWERLIFTER,
DONNIE THOMPSON, RKC . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PAGES 50-52
BY SENIOR RKC, DAVID WHITLEY

THE RUSSIAN KETTLEBELL AND
HARDSTYLE HAVE CHANGED MY LIFE . . . . . . . . . . . . . . . . . . . . . . .PAGE 78
BY ADAM T GLASS



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.

 

11. 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

 

12. 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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