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Brian Copeland's
Core Fitness Newsletter

Issue #33 - 12/10/2008

1. Announcement #1: "Closed on Christmas Day"
......
2. Announcement #2: "Closed December 20th"
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3. Announcement #3: "12:30pm Kettlebell Class on December 17th"
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4. Announcement #4: "Annual Clothing & Food Drive"
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5. Hall of Achievements:
6. Christmas Gift Guide: "Give the Gift of Fitness"
7. Testimonials for Brian: ..
......
8. Training Tip: "Area of Focus: Posture"..
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9. Nutrition Tip: "The Spices of Life"
......
10. Health Tip: "Stress & Your Brain"..
......
11. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
...
12. HardStyle Magazine: "Download for Free"
..
13. Personalized Program Design: "Tired of Not Reaching Your Goals?"
...
14. Charity in Focus: "Precious Ones Outreach International"

Hello Friends,

I hope this holiday season finds you well. I apologize for any spelling or grammar issues that may appear in this newsletter but this is a big one and I've got lots to do. I won't stress over it; if you would like to know why then read section 10. Health Tip: "Stress & Your Brain."

See how I did that?

Don't forget to check out my self-defense / martial arts site:

1. Announcement #1:
"Closed on Christmas Day "

My studio will be closed on Christmas Day, Thursday December 25th.

I will be open for all services on Wednesday the 24th and Friday the 26th.

If you are a normal Thursday Kettlebell Class attendee, make plans to come Wednesday or Friday... or both... to burn off the holiday goodies. I know I'll be eating like a pig, and training it off on Wed and Fri!

2. Announcement #2:
"Closed December 20th"

My studio will be closed on Saturday December 20th. I will be at a training seminar all day.

3. Announcement #3:
"ATTN 12:30pm Kettlebell Class Clients = December 17th"

The following effects the 12:30pm kettlebell class on Wednesday December 17th ONLY.

I will be attending a training and won't be able to make it in by 12:30pm. Rather than cancel the class I will have it at 1:00pm instead.

This is only for Wednesday December 17th for the 12:30pm kettlebell class.

4. Announcement #4:
"Annual Clothing & Food Drive"

I am currently collecting donations of clothes and food for the Denver Rescue Mission and cell phones for the battered women's shelter.

Bring these in to me and receive a 10% discount off of your next service.

Now till January 1st.

5. Hall of Achievements:

Our newest updates:..

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

6. Christmas Gift Guide:
"Give the Gift of Fitness"

Last minute and still need Christmas gifts?

Fear not, give the gift of fitness and health.

• Personal Training with Brian (private, classes or phone consults)
• Seriously Strong Hands ebook
• Dragon Door Products (kettlebells, great books on strength & fitness)
• Z Health Products (for pain relief and human performance)
scroll down to see all

Personal Training with Brian:
Private 1-on-1 Training:
(Kettlebell, Pain Relief, Self-Defense or combination)
All services 3 times per week!!!
.
1-month = $500
3-months = $1400
6-months = $2700
1-year = $4,800
.
Ask me about other package options

Phone Consultation:
(Anything related to fitness, kettlebells, weight loss or pain relief)
1 Hour Call = $51
3 x 1 Hour Calls = $123

Group Kettlebell Class:
1-month = $147
3-months = $400
6-months = $720

You can contact me for payment options
or just pay with your credit card by using
my Paypal store here:
http://www.bccorefitness.com/paypal.html

If you want a fancy gift certificate let me know and
I'll provide one you can wrap in a nice card or box.




Seriously Strong Hands ebook:



Just $39.95
Learn more about it here




Dragon Door Products:


Get your Authentic Russian Kettlebells Here!
Dragon Door made the first and best kettlebells in the USA.
They are actually made in the good old USA so your money isn't going
overseas like it is when you buy the other off brands; most of which
are made in China and probably have melamine in them!
Dragon Door bells have a reputation of quality construction; the
handles are smoother than the off brands, which saves wear and
tear on your hands. This is the only brand I use in my kettlebell gym.




Enter The Kettlebell is the premiere DVD and book for learning
the Hard Style of Russian Kettlebell Training!
You WILL become a better man or woman! Strength,
android-like endurance and the explosiveness of a tiger will be yours! Do you have what it takes?

 

Power To The People is the real deal book on strength training.
It is simple, hard, manly (even for women) and 100% fluff-free.
Pavel Tsatsouline's straight forward and unapologetic style of writing
is matched perfectly with his unique sense of humor and of course his expertise in the development of strength. This is a mandatory book
for any serious strength athlete.



From Russia With Tough Love is the classic female kettlebell training program. Flexibility, strength, toned muscles and tons of cardio all with the fun of our favorite tool... the Russian Kettlebell.



In the Kettlebell Goddess Workout Andrea DuCane leads
women through the steps to reaching the body of their dreams!
Not an instructional DVD for newbies, this is for the gal who has some kettlebell basics under her belt and wants to develop an amazing body.




Z-Health Products:

The R-Phase DVD/manual is the best all around tool. It is the encyclopedia of all of the movements of all of the joints of the body. Visit the Z-Health website by clicking the image above.

7. Testimonials for Brian:


I completely trust Brian with my complete wellness program

Brian's workouts have really made me feel better over the last six months. Through his comprehensive core training, I have worked out more in the last six months than the previous fifteen years combined and feel better now than I have since I was 20. Specifically, no more neck tension or back pain that has bothered me for years. This summer I went on a 3-day canoeing trip, paddling 6 hours a day, and I did not feel any pain due to Brian's core and flexibility training.

After focusing on general fitness initially with Brian, I am now seeing results in weight loss as I clean up my diet and can target my training for weight loss, strength, and flexibility.

Brian has also taught me how to listen to my body's feedback by varying training methods based upon any of my body's problem areas from previous injuries or bad habits. This has made a huge difference since I am able to continue to work out consistently and see results even if one body part is feeling especially sore or particularly weak. In the past, I have just stopped working out since I was unsure on how to keep training safely.

I completely trust Brian with my complete wellness program, and for feeling even safer and more empowered, try the Navy Seal based self-defense instruction Brian offers.

Andy

..........

58 Years Old and Getting Younger!

I first read about kettlebell training in a newspaper article and I decided to try a few classes to see if I wanted to pursue it and I certainly do want to continue.

I am 58 years old, and I want a lifestyle/conditioning program that will strengthen me and improve my agility well into my later years. I have tried conventional weight training programs and sports such as handball and sculling, but kettlebells is the most practical, effective and convenient.

After 3 months of training, I am performing exercises that I would have considered almost impossible during my first week, particularly the Turkish Get-up. Getting up using the correct posture without a weight was difficult at first, and now I am doing it with a 53-pound kettlebell.  Brian is also very good at prescribing particular warm-up exercises to prevent and alleviate pain. 

While using conventional weight training exercises, I tended to work myself to injury and then quit. With kettlebells, I am progressing at a comfortable, injury-free rate. I use my typewriting skills as an analogy for kettlebell training. I struggled to be a C student all the way through my high school typewriting class, but I developed what I learned into a vital skill that I have used as a technical writer for 30 years.

As a lifestyle conditioning program, kettlebell training:

• Saves money and space: A suitable kettlebell set costs much less than conventional equipment and requires very little storage space. 
• Saves time: Once you gain expertise in the basic exercises and buy the suitable weights, you can work out at your convenience at home.   
• Adds quality to workouts: You can:
• Perform a variety of exercises that increase strength and promote agility. 
• Perform your exercises outside if you choose to.

I just wish I knew more people who would like to try kettlebell training; I would send them to Brian in a heartbeat. 

Many people mistakenly pursue easy opportunities that promise great gains with minimal time or money investment. Whether the goal is physical conditioning or making money, all legitimate improvement programs require valuable time and effort and professional training. Kettlebell training is one such quality lifestyle improvement method.

Chris Hyde 58 years and getting younger!

8. Training Tip: "Area of Focus: Posture"

For the next 2 weeks turn the focus of your training sessions to your posture.

Why?

Well because you get better at what you practice, and if you practice movement patterns (the exercises you do) with poor posture you will get better at poor posture. Poor posture leads to poor performance and potential pain in the body.

Let's focus on the spine specifically; the spine includes the neck by the way.

Stand up, keep your heels on the ground and lengthen your spine as if you had a string pulling the crown of your head to the ceiling. You should be relaxed, not tight or military-like.

Think of creating space between each of your vertebra. Decompressing the vertebra is important to optimal performance in sports and in optimal human performance in terms of being pain-free.

Your neck is also your spine so let's not be cranking it around eh?

Don't look down with your head, don't look up with your head. You can look anywhere you want with your eyes... for now. Eye position can make you stronger, weaker, faster, slower, put you in pain or eliminate pain. But that is for a future article.

Don't crank your neck up the way your high school gym class coach told you to do when he had you do squats. What is happening at your neck when you do?

A nice neutral spine for a deadlift or a kettlebell swing

Your C1 (atlas), C2 (axis) and C3 vertebra are moving into extreme spinal extension. As they move further into extension the nerves that run through these joints can get pinched. When a nerve gets pinched your body goes into protective mode and shuts down. Mild pinch, mild shut down; major pinch, major shut down.

Nice spine and deadlift form until you get to the neck;
we have some serious pinching going on here.

I don't know about you but I want to be as strong, fast, agile and pain-free as possible.

So, as you go about all of your exercises for the next 2 weeks, focus on that same long neutral spine that you had while standing.

There are certain exercises that involve some spinal rounding or extension; situps and crunches are an example. Why the heck are you doing those lame exercises anyway? The Turkish Get Up requires some spinal flexion and rotation at a certain part, not a big deal; just focus on keeping it as long and neutral as possible and as is natural for the movement.

Perfect drills to learn how to keep a long neutral spine are:
• Deadlifts
• Kettlebell Swings
• Squats of all kinds
• Military Press
• Windmills

Get to it!

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!

9. Nutrition Tip: "The Spices of Life"

Add some herbs and spices to your foods. Herbs and spices came from plants and we all need to eat more vegetables for health. Many have interesting qualities that you didn't even consider.


Here are a few interesting ones:


Turmeric, the "Multi-Anti" Spice

In herbal medicine, turmeric (in the form of an extract of Curcuma longa) has been found to have the following effects:*

• Antihepatotoxic - it has a protective effect on the liver
• Antihyperlipidemic - it inhibits the excessive buildup of lipids (fatty substances, such as cholesterol) in the blood
• Anti-inflammatory - it reduces inflammation
• Antioxidant - it scavenges free radicals and inhibits lipid peroxide formation, especially in the liver
• Antitumoral - it inhibits the formation of tumors, including cancerous ones
• Antimicrobial - it inhibits the action of microorganisms such as bacteria
• Antifertile - it has a contraceptive effect
• Anti-insect - that's right, it acts as an insect repellent, a bonus

*PDR for Herbal Medicines, 2d ed. Medical Economics Company, Montvale, NJ, 2000.

I even heard doctors on the radio talking about how turmeric is being researched for its effects on preventing and reversing Parkinson's Disease and Alzheimer's Disease.


Capsaicin as Spicy Sinus Soother

Capsaicin is the chemical in peppers that makes your mouth burn with joy! Any spicy pepper will have capsaicin in it, the spicier the more. Interesting fact: pepper spray is made from capsaicin. Capsaicin is also used as an anti-inflamitory to help the body heal.

Dr. Nicholas Perricone lists capsaicin in his "10 Superfoods" as referenced below:

"Capsaicin also possesses powerful antibacterial properties, and is very effective in fighting and preventing chronic sinus infections (sinusitis). This purely natural chemical will also clear out congested nasal passages like nothing else, and is helpful in treating sinus-related allergy symptoms. Small daily doses of capsaicin have even been shown to prevent chronic nasal congestion."

"Capsaicin as fat burner: Capsaicin is an active ingredient in many of the most popular "fat burning" supplements on the market. A thermogenic agent, capsaicin helps to increase overall metabolic activity, thus helping the body burn calories and fat. Since the FDA banned the herb ephedra, supplement manufacturers have been searching for new thermogenic ingredients and many have added chilies to the mix. While capsaicin replaces some of ephedra's metabolic effects, it doesn't have that herb's negative, stimulant effects on heart rate. In fact, capsaicin is an actively 'heart healthy' supplement."



One of the most interesting qualities to these two spices is their anti-inflamitory properties. Consider this, exercise and daily life creates damage and subsequent swelling in the body. This swelling is hard on your system. Often times people start taking NSAIDs based products such as Ibuprofen. Well NSAIDs products while reducing swelling, can have negative effects on the kidneys and liver. But the spices do not. If you are ingesting a regular dose of anti-inflamitories in the form of natural, healthy and tasty spices you can potentially be in a constant state of non-inflamation. When you do get some injury you might well heal much faster than without these spices. This allows you to exercise more frequently and suffer less swelling and pain in the body.

How can you add these ingredients to your diet?

• Curry dishes popular in Indian and Asian meals usually have both ingredients
• Put a little turmeric in your meats, veggies and soups
• Splash some hot sauce on your eggs and other foods
• Put some jalapeños or other peppers in your soups and eggs
• Even mild green, yellow, orange and red bell peppers have a little capsaicin believe it or not
• Put some cayenne pepper on your food for a kick
• Get creative

There you have it. So go spice it up! Gosh that was cheesy. Do people really write those kinds of things in articles? Anyway, go eat some healthy spices.

10. Health Tip: "Stress & Your Brain"

We all go through periods of high stress and low stress, that is just a part of life. We know that stress effects our hormones negatively; it spikes your cortisol and lowers testosterone and DHEA. Cortisol causes the body to store body fat around the midsection specifically and leads to other hormonal issues which negatively effect your health.

But did you know that stress also damages your brain?

This is your brain on stress, any questions?

Have you ever had a stressful day and just feel wiped at the end of it? Or had a stressful boss or family member you had to spend a lot of time with and started feeling dumber and started forgetting things easier?

Well the reason is detailed by Biologist and educator Carla Hannaford, Ph.D, in her book Smart Moves: Why Learning is Not All in Your Head.

When we are stressed, feel fear or frustration, the heart exhibits an incoherent heart rate pattern. In this state the heart sends a neural message to the amygdala (part of the brain that deals with emotions) that causes it to go into a sympathetic state (the fight or flight survival mode). The thalamus starts shutting down to any sensory information that does not relate to survival; think loss of hearing, tunnel vision, etc. The messages going to the pre-frontal cortex are incoherent so we don't learn or remember things.

In this state the cells within the hippocampus lose their dendritic connections and die off resulting in poor memory, fuzzy thinking and a lack of creativity.

Basically and literally you become dumber!

Mild stress causes a mild state of this; major stress causes a major state of this.

That is funny because so many corporations and bosses use fear to motivate their employees. They pile on stress in the form of unreasonable deadlines and expectations and wonder why quality and productivity suffer. I guess people really are stupid!



Well we can't eliminate stress from our lives and we wouldn't want to eliminate all stress because a little bit of stress in our lives makes us get up off of our butts and do things that are good for us. People who do too many drugs that make them relaxed all of the time lose their zest for life and become lackadaisical.

But what we can do is learn to reduce the stress that we do have control of. Here are some things to consider.


Ways to Avoid Stress:

• Get a good night's sleep consistently - Some people can get by on less and some need more. Figure out how much you need and get to bed when you need to.
  
• Eat healthy - Artificial chemicals in processed foods cause stress to the body as it has to detoxify your system
  
• Avoid energy vampires - they are all around us. It is easy to stop hanging out with negative friends, it is a little harder with family but you can reduce the amount of time you spend with most of them. As far as coworkers go, just stick to your job and don't get involved in the gossip circles. I've done it and it turned me into a negative person. Thank God I'm out of that!
  
• Stick up for yourself - Don't let people push you around, this causes a whole slew of hormones that cause stress in the body and leads to depression, weight gain, etc. Now don't go around looking for fights either; you need to use good judgment and know when to walk away, when to fight and when to ignore the small people who have far too many personal problems that they try to take them out on others.
  
• Who cares what other people think? - Seriously, if you go around worrying about what others think about you then you will be paralyzed by fear that you won't be accepted. Everyone wants to be accepted including me, but consider who you want approval from. I could give a crap less what selfish, spoiled, immature, jealous people think. The people who I care what they think are the genuine people that want the best for me because they are good people. Honestly if I saw some Hollywood star, pro athlete or famous musician on the street, and I have, I don't look at them any differently. Most people live and die by what these pseudo stars proclaim as popular; from clothes to politics to acceptable behavior. Get a freaking life already! Make your own decisions, be strong and be you. Strength of character is respected by everyone, conformity is not.
  
  
• Exercise Smartly - Too little exercise is bad for the body, too much can be bad as well. This is typical with obsessive people who use the gym as their release. Pushing too close to the nerve in your sessions (meaning you train all out all the time) is hard on your central nervous system and is a type of stress.
  
• Control the things you can and let the rest go - Look we can't all be in control of everything all the time. The world won't collapse without you so don't try and solve everyone's problems. You are responsible for yourself and minors in your care. Aside from that, if you have a friend or family member doing stupid things... it isn't your problem to solve. You can try to help (share with them what you see them doing wrong) but if they refuse then don't push things. You will drive yourself nuts trying to make others change; I know, I've tried, it doesn't work.
  
• Learn to defend yourself - physically as well as emotionally. Knowing that you can defend yourself gives you an amazing amount of confidence that "if things go wrong you can handle them." And frankly, that is the root of stress anyway; fear. Fear of the unknown is what causes much of our stress. Knowing how to defend yourself removes one type of fear and makes you feel powerful emotionally as well. Martial Arts legend Paul Vunak says that the practice of controlled violence is one path to spirituality; for some it may not start as a spiritual goal but it gives you a spiritual strength knowing that you have the ability to hurt others yet the control to only use it for justice. Martial Arts and spiritual self control have gone hand-in-hand for centuries. The samurai sought to develop their minds, their fighting abilities, their social graces, their creativity/art and their spirits to the highest degree possible. At my Martial Arts classes we will cover the fighting ability part for sure!

Guys and gals, be strong! For you family, friends and society. When something scary happens what does your dog do? He/she looks to you for emotional grounding to know whether to freak out or stay calm. Your kids do that even more so. Be that person who controls stress and stays cool under pressure.

11. 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

 

12. 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.

 

13. 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

 

14. 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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