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Brian Copeland's
Core Fitness Newsletter

Issue #34 - 1/18/2009

Happy New Year!!!
Yeah I know it's late

1. Announcement: "Now Selling Gymboss Interval Timers!"
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2. Lessons on Health: "Still Human but with Tools"
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3. Hall of Achievements:
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4. Testimonials:
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5. Training Tip: "The Eyes Have It"..
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6. Bending Video Take 2: "Men & Women vs. Steel Bolts"
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7. Self-Defense Tip: "Toothbrushes, Insurance & Prenuptials"
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8. Nutrition Tip: "Reason & Science BUST Myths & Fear"..
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9. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
...
10. HardStyle Magazine: "Download for Free"
..
11. Personalized Program Design: "Tired of Not Reaching Your Goals?"
...
12. Charity in Focus: "Precious Ones Outreach International"

Check out Lance Armstrong training with kettlebells!
He is using kettlebell training to prepare for his comeback into cycling.

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

1. Announcement #1:
"Now Selling Gymboss Interval Timers!"

The best interval timer around, this is the one I use in my gym with my clients and myself. Actually I use an older model, the new ones are even better!

You can't beat the price at only $19.95!

Features:
• 1 or 2 different time intervals from 2 seconds to 99 minutes
• Auto mode keeps repeating through intervals
• Set up to 99 rounds
• Manual mode acts as countdown timer
• Alarm by beep, vibration, or both
• Alarm duration of 1, 5, or 10 seconds
• AAA battery included
• Size of a small pager (1 3/4 x 2 1/4 inches)
• Water and shock resistant

They are perfect for Tabata intervals, RKC snatch test training, Secret Service Snatch Test or any interval you can think of!

 

2. Lessons on Health:
"Still Human but with Tools!"

So there I was, 4 heavy kettlebells weighing well in excess of 300 lbs when totaled. A heavy deadlift not due to the weight but more due to the awkwardness of it. I had to position the bells close to each other then go down and slip my hands through two of the bells and then grab the other two and then tighten up and come up.

I had lifted it plenty of times before and it was starting to get easy, in fact I was going to try and add some more kettlebells into the mix to take the total to over 400 lbs.

Now earlier that morning I woke with some stiffness in my back, not a big deal as I normally do a few Z Health movements and am ready to rock and roll.

Well today was different.

I skipped my Z.

On the 2nd rep I felt a slight tweak in my low back, right around S1/L5.

I haven't felt even the slightest twinge in my back since beginning Z Health 7 months ago. This was so foreign to me.

But I knew I had tools. I resisted the panic that tried to set in and I went to work. I relaxed my mind and tested what movements caused pain and which ones did not.

Then I started doing my Z work. I worked the opposing joints, I worked the joints above and below and I worked the joints where I felt the discomfort. I made sure to go slow enough and reduce the range of motion so that I did not feel pain.

Day 2 things really started feeling better, tight and a little pain in the morning but much better after only a few Z Health moves right upon getting out of bed.

So I did my usual Z Health warm up before my training session. I also did some kettlebell Get-ups, Windmills, then even some Pistols. I discovered that not only was my pain gone but I was strong as heck.

By day 3 my pain was gone... is gone!

Just remember that you have more nociceptory pain/startle nerves in your lower back than anywhere else in your body (except your eyes). Is it any wonder that low back pain is the most common complaint amongst humans?


So what did I do to fix myself?

Well, I did the full R-Phase from Z Health but I think the drills that gave me the highest payoff were:

• All the Neck drills
• Pelvic circles
• The hourglass
• Lumbar circles
• Thoracic glides
• Hanging hip pendulum
• and 4 Position hip circles
• although I wouldn't rule out any of the other drills I did

I also think that doing some deadlifts and imperfect deadlifts and some light snatches got me back in action.

Am I freaking crazy for exercising while "injured"?

First you must realize that pain is the symptom, not the cause.

I may or may not have pulled a muscle, herniated a disc, sublexated a vertebra or something else. But those types of things heal. Some of them very quickly.

What is causing the pain is the brain and nervous system freaking out because something is wrong or different than usual.

Through Z Health and appropriate strength training drills (kettlebell were my first choice) I was able to realign any joints that might have been out of place and then provide proprioceptive awareness to my nervous system and brain, in essence proving that things are NOT wrong and are back to normal.

Hence, the pain stops.

Certainly more can and needs to be said about this for someone suffering from pain and dysfunction. I had a methodology I used within my Z Health work that caused what I did to be more successful.

But what I want people to get out of this is that pain is the symptom, not the cause. Fix the cause and the pain goes away.

Now you just need to learn how to fix the cause. Well, the R-Phase from Z Health is a great place to start.

1. Click the image to go to Z Health's website
2. Look for the R-Phase DVD/manual on the right hand side
3. Follow the program in the manual every day and reap the rewards!

P.S. My pain is completely gone and I feel and perform better now than before!

3. 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

4. Testimonials:



I Love Training Here!

My goals were to lose weight and get stronger and I have become a lot stronger!

I have also lost 10 lbs in 5 weeks and I'm looking forward to further hard work and results. (Tonya is now down 13 lbs!)

What I like best about training with Brian are the whole body movements and the relative ease of the sessions compared to what I expected.

I love training here! Brian is professional, accommodating, gives lots of personal attention and it is a comfortable and fun environment.

Brian is super knowledgeable and attentive.

Tonya Young

..........

Who knew working out could actually be fun!

Brian's dedication and commitment to his clients goes above and beyond. This is evident by his genuine concern for our well being and continual push to expand his knowledge and skill set. 

Aside from the personal benefits I've received from Kettlebells (decreased chronic low back pain, more balanced bilateral strength and improved overall core strength), if I'm not enjoying the activity, it's hard to stay motivated. Brian always maintains a great energy in his classes. Who knew working out could actually be fun!

WH

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The work is hard but the results are worth it.

I began working with Brian to recover from a heart attack. Not only is my heart and cardio in great condition but I'm stronger, fitter and have more mobility in my joints.

The work is hard but the results are worth it.

Don't wait another day to start training with Brian.

Ed

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I can lift the 106 lb kettlebell!!! that is a shock to me! And the Zhealth exercises are helping me with pain management.

Ruth Uhl

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In the last two months, I have lost ten pounds, loss two inches in my waist, and have increased my upper body from a large shirt size to an xl for all the right reasons. Keep up the great work.

Andy

5. Training Tip: "The Eyes Have It"

Funny how timing works, just as I'm writing this section of the newsletter I see that Dr. Eric Cobb sends out a newsletter on eye exercise and I read some very fascinating information about how children are testing lower on academic scores and becoming more and more myopic (eyes going bad) and how they are related.

Well whether you are 60 or 6, athletic or sedentary, you should be doing eye exercises.

Why?

Well for one it makes you smarter...

No joke!

In a study of 13,000 adults and children with dyslexia a simple hand-eye coordination drill done for a few minutes per day eliminated all symptoms of dyslexia in 6 months or less.

In another study, men and women in their 50s and 60s were given a form of physical exercise to perform each day and were tested on their mental prowess. Their test scores increased 10%. The physical exercise demanded that they look left to right and increase hand-eye coordination.

There are plenty of other studies but here is some science to explain this.

There are two hemispheres to your brain, the left and right. Left usually controls logic (think Step 1, Step 2, Step 3, etc.) and the right side usually controls gestalt thinking (think big picture or high level overview).

Between the two hemispheres is your corpus callosum. The more nerves you have in your corpus callosum going from left to right and back, the more of a whole brain thinker you can become.

Examples of whole brain thinkers would be Albert Einstein, Bach, Beethoven, you get the idea; geniuses!

But eye exercises can actually make you more coordinated, improve your balance and increase your athletic performance!

For older folks it could mean the difference between falling and breaking your hip or catching your balance and moving about fluidly.

Why?

Because eyesight and balance go hand-in-glove. Your eyesight works with your vestibular system (inner ear) which provides your balance. The details of which are far too lengthy to get into so let's just cut to the chase.

YOU SHOULD BE DOING EYE AND HAND-EYE COORDINATION DRILLS DAILY!


While there are books with detailed eye and hand-foot-eye drills to do for each sport you can think of, a simple place to start is by simply taking your index finger out in front of you and drawing a sideways figure 8. Find a detailed part of your finger for your eyes to stay focused on and follow your finger with your eyes, not your head; keep your head still.

Every time your eyes and hand cross your center line you are engaging both hemispheres of the brain and building neural connections, hence, making yourself smarter.

I have literally found that learning new languages has become easier to me. Grasping concepts is easier. I can read books on quite scientific information and grasp it faster. I learn physical activities quicker as well.

Don't downplay what eye exercises can do for your performance or general health.

Remember that eyes have muscles too and if you don't use them appropriately you will lose your ability to control them and your eyesight will fail you!

Use it or lose 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!

6. Bending Video Take 2:
"Men & Women vs. Steel Bolts"

It looks like this video never got posted correctly when I sent a previous newsletter (# 32) out, so here is take 2.


Ed, Shari, Dr. John, Andy and myself proving that the hand is indeed mightier than the... uh, bolt.

Yes, these are steel bolts. Everyone on this video is brand new to bending and some of them bent their first bolt on this video. Most of them are now bending much harder bolts now!

We are not grip and bending people per se. We are average men and women who learn the skill of strength and then are able to apply that strength in various ways.

If you want to be a bending or grip strength person then look into my ebook "Seriously Strong Hands" later in this newsletter or the Diesel Crew's "Bending Manual" on my Products page.

7. Self-Defense Tip:
"Toothbrushes, Insurance & Prenuptials"


Toothbrushes: Things we should use on a regular basis because we know what will happen if we don't use them. Frequent use will prevent bad things from happening.

Lucky for us it is socially unacceptable to not use them or more people probably wouldn't.


Insurance: Something that you might need if you ever get into an accident. Don't have it and don't need it, no problem. Have it and don't need it, no problem. Have it and need it, THANK GOD! Don't have it and need it, OH SH**!!!

Once again, luckily the law requires us to have it or more people probably wouldn't bother.


Prenuptials: Something you may chose to get just in case you might need it although you hope you never need it.

Self Defense Skills: Real self defense skills are like insurance in that if we need them and don't have them we are in big trouble! They are like a toothbrush in that if we use them (practice) frequently we will be able to stop bad things from happening. They are like prenuptials in that no one forces you to learn them. There is no social pressure to know how to defend yourself. You do it just in case!


Now the purpose of this is not to condone prenuptials, although I generally recommend insurance (as does the law) and I give my full endorsement to using toothbrushes, rather this is meant to make you think.

Sure it is a light-hearted approach but the subject should not be taken lightly.

If everyone knew how to disarm a pistol, defend against rape, knew what they would do if someone burst in their home and tried to kill their family, and could and would protect their neighbors then this world would be a safer place.

I leave you on this note: A man entered a bus in Canada and walked to the back of the bus. He walked up to the person in the furthest part of the back of the bus and pulled out a knife and began stabbing him repeatedly.

The attacker did not know the victim or have any reason to attack him, he just decided to do so because he was a psychopath.

Passengers on the bus made no attempt to stop the attacker or protect the man who was being stabbed.

Some of them vomited, some cried, others just froze and tried to avoid eye contact so they wouldn't be next. Of course they had no assurance they wouldn't be attacked. They merely went into a psychological equivalent of the fetal position and hoped for the best; denial, as they say, is not a river in Egypt.

The attacker proceeded to completely decapitate the victim in front of everyone. When the bus stopped several of the people made a run for it.

Now what would have happened if one of those passengers would have been carrying a gun, stun gun, knife or other weapon and had the guts to use it?

I bet we would have one more Canadian citizen alive.

What would you do?

Would you cower in fear hoping that the asocial psychopath doesn't notice you?

Would you cry, vomit or run?

Would you let your fellow human be violently killed as you passively watch?

Or would you take action and stand up against evil?

Sorry for the graphic descriptions, but this actually happened, you can find it in the news.

We need more sheepdogs.

I am recruiting and training them, sign up today!

8. Nutrition Tip: "Reason & Science BUST Myths & Fear"

It was 9:00pm, I was just leaving my kettlebell training studio for the night after training my last clients and I listened to my voice mail.

It was my friend and fellow kettlebell instructor Jason Wood. I almost choked on my pumpkin seeds that I was unceremoniously scarfing down as I laughed at his story told in true east-coast style.

It went something like this, "I swear to God if I hear one more person tell me that they know not to eat after 8pm again I'll..."

Oh if I had a dollar for every time I've heard that one.

I remember years ago being at a social gathering and a rather overweight man was explaining that not eating after 7pm really worked for him. I'm not sure what "really worked" meant but it wasn't doing anything for his body.

So let's put logic to the test against the myths:


Myth: The food I eat during the day is burning because I am active so it is better to eat during the day.

Logic: When you eat, especially a big meal with carbohydrates your blood sugar spikes, your body releases insulin to counter this life-threatening spike. Insulin is a hormone essential to life, however it has one interesting side effect... or effect I guess you could call it. It prevents you from burning fat! So I'm not sure how you will be burning fat by getting your big meals in early. If you can figure that one out let me know.

While there are ways to eat during the day to minimize insulin release, the typical American diet will not cut it.

Counter: Try small snacks of high fiber and high protein natural foods during the day to keep insulin at bay. Nuts and seeds or a hard boiled egg with some raw broccoli.


Myth: The food I eat after 7:00 pm just gets stored as body fat because my body isn't active enough to burn it.

Logic: It takes about 6 to 8 hours for your food to digest, sometimes longer. So the food you eat at 10:00pm is ready to be used as energy at 6:00am. However, the food you ate for lunch is now converted to energy by about 8:00pm. WHOOPS!!!

Besides the body doesn't store fat merely because of unused energy (food consumption), it stores it out of need. Eliminate the need to store body fat and the body won't horde it.

Counter: Give your body the nutrients it needs so that it doesn't think it is starving, hence it won't need to horde energy (store body fat) out of fear of dying. Eat high quality foods and your body will get the nutrients and fuel it needs.


Myth: I'll have more energy during the day if I eat a big breakfast and lunch.

Logic: When you eat food the body immediately goes into digestion mode. It transfers the blood from your extremities and brain to your stomach and digestive organs. That is why you feel cloudy and sleepy after a big carbohydrate laden lunch or a bunch of doughnuts or bagels for breakfast; that and the insulin response as well.

Counter: Eat larger meals in the evenings and before bed when you want to feel sleepy and don't need mental clarity.

I truly hope the next time you hear someone spout off some 'common knowledge' nutrition advice you ignore it and ask uncle Brian instead. I'm looking out for you, they just want to be experts about something, anything...

9. Products to Help You Reach Your Goals

Features:
• 1 or 2 different time intervals from 2 seconds to 99 minutes
• Auto mode keeps repeating through intervals
• Set up to 99 rounds
• Manual mode acts as countdown timer
• Alarm by beep, vibration, or both
• Alarm duration of 1, 5, or 10 seconds
• AAA battery included
• Size of a small pager (1 3/4 x 2 1/4 inches)
• Water and shock resistant

They are perfect for Tabata intervals, RKC snatch test training, Secret Service Snatch Test or any interval you can think of!

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:

10. 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

 

11. 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.

 

12. 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

 

13. 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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