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Brian Copeland's
Core Fitness Newsletter

Issue #35 - 2/28/2009

1. Announcement: "Beginner Classes a Success!"
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2. Lessons on Health: "Avoid the Fitness Noid"
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3. Hall of Achievements:
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4. Featured Product: "Nutrilite Ocean Essentials Omega 3"
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5. Testimonials: "4 Away from Top 20 Kettlebell Instructors in World"
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6. Got Grip: "Seriously Strong Hands ebook"
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7. Training Tip: "Grip for Shoulder Health & a Strength Boost"..
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8. Self Defense / Martial Arts Tip: "Bruce Lee's Jeet Kune Do"
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9. Nutrition Tip: "Eat Late Lose Weight"..
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10. Recommended Products: "Gymboss, Z-Health, Dragon Door, more" .
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11. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
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12. HardStyle Magazine: "Download for Free"
..
13. Personalized Program Design: "Tired of Not Reaching Your Goals?"
...

Hello everyone, Brian here. I know it has been over a month since my last newsletter. Well I've been super busy, February has been one heck of a busy month.

In fact, I'm so swamped with new clients I will likely be raising my prices, but don't worry, I'll likely grandfather existing clients in on their prices. If you aren't a client yet now is the time to take advantage of one of my services so you can lock in my current low prices!

I am also working on 3 books, a T-Shirt line and in the planning stages of possibly releasing some of my Jeet Kune Do and Kettlebell knowledge on DVD, stay tuned!

Enjoy this newsletter!

Brian

1. Announcement #1:
"Beginner Classes a Success!"

I launched 2 new classes 3 weeks ago.

• Beginner Level Kettlebell, and
• Beginner Level Self-Defense

They were a smashing success!

Monday nights will continue to be beginner nights. 6:30pm is Beginner Self-Defense and 7:30pm is Beginner Kettlebell Fitness.  

I was pleasantly surprised how many women, even teenage gals, showed up for the self-defense class. I know I would want my daughters, wife, mother, etc. to know what I teach!

Thanks to all of you who helped to spread the word!

If you are still sitting on the fence about getting started in kettlebells or self-defense the beginner classes or a private session are a perfect place to get started.

2. Lessons on Health: "Avoid the Fitness Noid"

Would you like to know what frustrates Brian Copeland?

I'll tell ya, ignorant personal trainers who don't have any clue what they are talking about.

Case in point. I was contacted by a prospective client who was interested in kettlebell training. She was hesitant because she was asking a personal trainer at her gym about kettlebell training and he told her that she had to already be in really great shape to do it...

REALLY???

Is that why at least 80% of my clients come to me out of shape and some of them have never even exercised in their lives? Heck, half of them are broken and we spend a great deal of time just making them feel better and improve mobility and strength in their joints.

First off, kudos to this individual who contacted me anyways to find out for herself if my training was appropriate to her or not. She did indeed join and I eliminated her back pain she has had for over 7 years in the first 10 minutes!

Saying that kettlebell training is so difficult that you must already be in shape is missing the concept of fitness altogether!

Fitness begins with joint mobility and stability. It then moves to strength, namely core strength. It then changes to working on personal goals, whether they be athletic or physique related.

A kettlebell is simply a tool, just like a barbell, a stability ball or a stationary bike; although it happens to be far more functional and has far more uses than any of those other devices.

A tool can be used in many ways for many goals.

How can you take a perfectly good exercise like a lunge and make it absolutely terrible and worthless you ask?... By adding a lateral raise at the bottom of course!
Some personal trainer thought this would be a good idea I suppose.
Don't even get me started on the poor choice of shoes!

Saying kettlebell training is too difficult to use unless you are already in great shape is like saying a hammer is too difficult to use because a master carpenter can make an amazing cabinet with it. I can't make that cabinet with a hammer but I can nail a picture to the wall with it.

I can't perform mind blowing stunts or win Nascar races with my car but my driving skills allow me to use said car to get to the grocery store and back.

A new out of shape individual may not perform the US Secret Service Snatch Test, heck they may never do a single kettlebell snatch. But they sure can do some more basic exercises which are more effective and needed anyway.

But I guess I shouldn't expect too much from the crew of mindless certified fitness lemmings who have their clients performing dumbbell lateral raises and know nothing of how to develop true functional strength or protect their client's shoulders from injury for that matter!

Folks if you have found a truly great fitness coach, who keeps you injury-free and helps you reach your goals you have found something rare.

A personal trainer, Doctor, Chiropractor, Physical Therapist, etc. that really knows their stuff, keeps up on modern research and is always striving to improve their methods, techniques and continue their education; is incredibly rare!

If this is your fitness trainer then you are in trouble!

Don't settle for wishy-washy fitness trainers, this is your body, your health. It ain't cheap, it is worth something... in fact it is worth everything.

I take incredible pride in my education. The paid for education, the learned in the trenches education and the late night stay up studying because I want to be the best education.

I think my miles of testimonials show that dedication is paying off for many people just like you. testimonials

As the Beach Boys would say, "catch the wave."

See you soon!

- Brian, RKC, PFS, (Z Health in training), CPR, Certified Sports Nutritionist, and more

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. Featured Product:
"Nutrilite Ocean Essentials Omega 3"

I have been harping on people for a long time to take an EFA Omega 3 supplement. Despite the huge bodybuilding supplement market out there selling super expensive and usually worthless products, Omega 3 supplements are relatively inexpensive and super beneficial for health... in fact, they are essential for health.

What are EFAs or essential fatty acids? Well they are a particular type of fatty acid that your body can not replicate from other fats, in other words you MUST consume it or you will die!

Our typical modern diet in the post industrial age is very low in EFAs, also known as Omega 3 fatty acids. Our animals no longer eat grass and natural greens so their fat content is lower in anti-inflammatory Omega 3s and higher in inflammatory Omega 6 fatty acids. In fact our cattle and chickens eat things that a human would have no business eating. Things like grains, soy, ground up burnt bones of other animals, anti-biotics and hormones. All of these degrade the healthy fat content of the animal's fat and replace it with a high level of Omega 6. There is supposed to be a balance of Omega 3 to 6 in our diets and right now our diets are too high in the Omega 6s.

Why is this a problem?

Well Omega 6 is important but abundant. Omega 6 is actually inflammatory, it literally causes inflammation in your body. Inflammation means higher risk for heart attack, decreased ability to heal from injuries and exercise sessions. On the other hand Omega 3s have been proven to decrease your risk for heart attacks and improve your body's ability to heal from injuries and exercise sessions.

Taking a high quality Omega 3 supplement will make your joints feel better, decrease your bad cholesterol, help you lose body fat, help you recover from your workouts faster, improve your brain power and thinking abilities and improve the overall firing of your nervous system so you are performing at optimal levels as a human being. The list of Omega 3 benefits goes on and on and on... literally!

But taking a "high quality" Omega 3 is not as easy as going to the local health store. Most Omega 3 supplements are poorly made and poorly filtered. A good Omega 3 supplement will not give you the fishy burps after taking it. I was taking one from a well known brand that had super high levels of Omega 3s listed on it's label and I got the fishy burps... YUCK!

I have since switched back to Nutrilite and no longer get the fishy burps and a nagging injury in my left forearm has significantly diminished.

Vitamins and supplements are virtually never inspected by the Food and Drug Administration unless they are sold outside of the USA. Well Nutrilite happens to be the number one selling vitamin and supplement company in the world so they must be FDA inspected to make sure what is on the label is what is in the pills.

Proper filtering is also important to make sure they remove all of the mercury without destroying the EFAs.

Nutrilite has been in the vitamin and supplement game for a very very long time (74 years to be precise) and has the money to build the most state of the art factories to produce the world's best vitamins, minerals, phytonutrients and Omega 3 supplements. Many other supplement companies, even some well known brands, are put together in someone's basement or a garage after the raw materials were purchased from the same 2-3 manufacturing companies. Nutrilite manufactures, constructs and controls all of it's own products.

So which product should you get?

Nutrilite OceanEssentials Heart Health Omega 3



With 1200 mg of EPA, 600 mg of DHA and 30 IU of Vitamin E (from d-alpha tocopherol)
this is a real powerhouse of health!

Nutrilite makes 4 versions of their popular OceanEssentials Omega 3: Heart Health, Joint Health, Brain Health and Balanced Health. Each one contains different levels of EPA and DHA depending on the product. Both are required for optimal health so make sure you get one that has both.

I take the "Heart Health" version because it has 1200 mg of EPA and 600 mg of DHA along with 100% daily value of bioavailable Vitamin E. This is great because there are a growing number of products on the market that contain DHA such as DHA fortified eggs and even milk now but the same can't be said about EPA.

The cheaper "Balanced Health" version of Nutrilite's OceanEssentials Omega 3 contains a good amount of both EPA and DHA in smaller doses; perfect for those on a budget who still want the benefits of EPA and DHA in their diets.

Where can you buy it?

You can only purchase Nutrilite products online, just like many other quality brands they are not sold in retail stores. I have set up my own store where you can purchase them from me online.
Please visit here: http://bcopeland1.qhealthzone.com/ and in the search box type ocean essentials or omega 3.

I would steer clear from the Veggie Complex or any vegetarian versions of Omega 3 supplements because they only contain DHA and ALA and do not contain EPA. Flax seeds for instance contain a large amount of ALA which is a type of Omega 3 fatty acid but it hasn't been proven to have the same benefits as EPA or DHA. EPA, DHA and ALA all do different things and it is easy enough to get plenty of ALA in your diet by adding some ground flax seeds into your meals or protein shakes.

I hope you are convinced to spend your hard earned money on something that is actually good for you and that your body can actually use to make you feel and perform better. Omega 3 is proven and recommended by doctors; the proof is in the pudding. Just make sure you are taking a high quality one like the ones made by Nutrilite.

5. Testimonials: "4 New Testimonials!"


I am 4 reviews away from being listed in the Top 20 Kettlebell Instructors in the WORLD!!! People must really like me for some silly reason, I wouldn't know why! ;-)
- Brian


This guy really knows his stuff!!!

Brian has been very helpful in achieving my goals in program design, heart health and preventing injury from over training. If you have an injury, Brian has the knowledge and methods to get you to your goals. After the consultation, Brian will e-mail you the important training tips to focus on.

This guy really knows his stuff!!!

Ralph Melkonian - Reading, MA

..........

I can't actually recommend Brian ENOUGH!!

I have known Brian T. Copeland for many years and in several environments. First as his immediate supervisor, then as a peer and finally as a business partner. I can't actually recommend Brian ENOUGH!!

He is a dedicated passionate person who knows more about fitness than anyone human should! His enthusiasm is contagious and his awareness is superlative. He will help you reach levels you didn't even know you could aspire too. Whether weight loss or bolt bending, Brian will guide you to heal and surpass your strength and fitness goals. All the while you will laugh and love life!

Aminda R. Courtwright, RYT, ACE

..........

Better results in a week & 1/2 than in 8 years!

I’ve been lifting weights for about 8 years, and the results I have seen from doing kettlebells with Brian for mere weeks are actually greater than I had from all of those years of resistance training.  I’m stronger, more toned, and more flexible than before.
Leave the cables and treadmills behind.  The challenge is well worth it, and with Brian as a teacher, it didn’t take long to learn how to safely and effectively utilize the kettlebells on my own.  
Thanks, Brian
 
Ben

..........

Lose Weight - Get Healthy - Feel Good

I discovered Brian through a relative who is a client of Brian's.

Since I have started I feel stronger and I always feel great after my workouts. I don't feel drained afterwards like I do with some personal trainers at gyms.

I always know I get a great workout with Brian, he gives you that extra individual attention you need!

If you are sitting on the fence then take my advice and just do it!

Susan D.

6. Got Grip:
"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: "Grip for Shoulder Health & a Strength Boost"

Shoulder injuries are one of the most common in athletics, recreational exercise and daily life.

In the recent past "they" said that the majority of non-contact shoulder injuries (contact injury being a rugby tackle) were caused by weak rotator cuffs.

More recently the evidence shows that 100% of all non-contact, and even many contact shoulder injuries, are caused by a lack of scapular depression, however we will skip scapular depression for now and talk about rotator cuff stability.

How can we improve strength, shoulder safety and rotator cuff activation all at the same time?

GRIP! That's how!

You see the rotator cuff are a series of relatively small muscles around the back of your shoulder who's job it is to hold your shoulder joint into position while you use it.

Contrary to popular believe, you do not need to do any special rotator cuff exercises to strengthen them. If you are using your shoulder and grip properly you will have a super strong rotator cuff already.

In fact I'm not so sure you should even be doing any of the classic rotator cuff exercises unless you are under the guidance of a PT who really knows what they are doing in a rehab scenario.

The rotator cuff is not a prime mover, it is not intended to cause movement per se. It is designed to stabilize your joint, in other words it is designed to stop movement. So it doesn't make sense to train it in a way that it isn't designed to function. That could lead to neuromuscular programming issues and future pain and injury.

So where does the grip come into play?

The ulnar nerve branches through the rotator cuff and runs down to the pinky and ring fingers. By gripping really hard with the pinky and ring fingers you will cause a signal to the rotator cuff to tighten up. This is a reflex just like when the doctor hit your knee with the hammer and you kicked uncontrollably. You asked the doctor how that happened and he said "it's a reflex kid now shut up and stay still!" Well, whatever he said to you.

Gripping tight will lock the rotator cuff into place providing a more stable (read: stronger) and injury-proof joint.

So the next time you are pressing and pulling on heavy things such as barbells, kettlebells, sandbags, kids, etc.; make sure to squeeze the handle hard, especially with the pinky and ring fingers. There certainly can be exceptions to the rule of gripping as hard as you can, it depends on whether you need rotator cuff stability or not. For instance: I do not crush the kettlebell handle while snatching overhead but I do keep a strong hook grip with tension in the fingers. I do crush the handle while military pressing.

Two of the best rotator cuff strengtheners are the Get Up (aka Turkish Get Up) and the Windmill. Crush the handles the whole time, a super strong shoulder is in your future. Keep a depressed scapula and you will never have to worry about major shoulder injuries.

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. Self-Defense Tip:
"Bruce Lee's Jeet Kune Do"

It's 10:45 pm, a dark parking lot, two thugish looking men are walking quickly in your direction. You have an idea of what their intentions are. Will your martial arts practice get you through this?

You better hope so! Your friends and family sure hope so...



I'm proud to carry on Bruce Lee's school of martial arts, namely his concept of Jeet Kune Do.

Jeet Kune Do is Cantonese (language spoken in southern China and Hong Kong) and it literally translates as "way of the intercepting fist."

Bruce never intended for Jeet Kune Do to be a set system of punches and kicks where everyone must conform but rather a concept that the individual should use the most effective techniques for them.

Bruce was frustrated as he saw 50 year old Korean Tae Kwon Do Masters doing high spinning kicks with laser-like precision, trying to teach a 21 year old female college student to defend herself with these techniques...

I mean get freaking real! Are you serious?

Bruce determined that certain martial arts techniques lend themselves to some people more than others. Some of us are more or less athletic, taller, shorter, lighter, heavier, female, male, etc.

While person A can learn western boxing and be able to defend himself against these two thugs, person B who happens to be a 5'2" middle aged female would have about as much chance of effectively using boxing as single handedly piloting the next space shuttle to the moon and back with no training.

The fact of the matter is that not everyone can pull off the majority of martial arts technique.

Now there is a lot of ego in the martial arts world, heck just as much as in the fitness industry and kettlebell world. Droves of instructors who demand conformity out of their students, they must do the technique this way, or they must use this technique in this scenario.

That is very selfish, egotistic and unrealistic.

I am a 6'2" 200 lb strength athlete who has spent over 2 decades in martial arts. Do you think I might be able to pull off certain moves that one of my 85 lb 14 year old girls can't do?

Her only chance of surviving a violent attack by two violent men might be to pull out a sharp pencil and stab them repeatedly. Or if she finds herself on her back with the men on top of her she will need to grab them as tight as she can and apply the Filipino art of Kinimutai (the art of uninterrupted biting and eye gouging.)

Sounds pleasant right? Well we are talking about her very safety and possibly her life; so it is completely justified in this case.

Is grabbing a pencil and stabbing someone (in self defense!!!) true martial arts?

What about biting and eye gouging?

YES!!!

True martial arts is not a belt, a uniform, an ego, some trophies and a "hi-yah!" It sure as hell isn't a 9 year old kid with a black belt and a false sense of security.

Martial arts were designed as a means of combat. If you practice martial arts for discipline or exercise or to preserve the art then you are not practicing martial arts. You are practicing a system for sure but not the true sense of martial arts.

Martial arts are not for fitness. They aren't a good form of exercise. They are an AWFUL form of exercise! Too much joint wear and tear, too many injuries.

Martial arts are for defending, protecting, controlling and killing.

I suppose you could say for sport as well, such as Judo, Mixed Martial Arts like the Ultimate Fighting Championships, boxing, wrestling, etc. But these are controlled versions of real martial arts, they use the non-lethal techniques designed to win an ego based fight, not to protect the lives of your children when home intruders burst the door down and pull out knives and baseball bats.

If you go into a fight where you are playing by a system of rules and your attackers have no rules then you are already the underdog, you better be damn good at what you do!


So, where does Bruce Lee come into play here?

He believed that the person was always more important than any particular style or system. In fact here is one of my favorite quotes:

So if your martial art is heavy on tradition and light on practical application just be aware that you are unprepared for reality.

If your system of martial art demands conformity and you can't pull off some of the moves that the other students can, and the answer you get is that you need more practice... you are at the wrong place.

Real martial arts is more of a mind set. A mind set that you WILL NOT BE A VICTIM. That you will make it home to see your spouse, kids, pets, TV or whatever is important in your life.

Once you have that mind set martial arts is easy. Do whatever it takes to win. No rules, no limitations.

As Bruce Lee said, "have no way as way, have no limitation as limitation."


As one of my clients we will find the most practical methods for you to defend yourself as is humanly possible.

9. Nutrition Tip: "Eat Late Lose Weight"

Just remember this easy rhyme, "Eat Late Lose Weight."

Why?

Heck I could give you tons of reasons but here are just a few:

1. Large meals raise blood sugar which causes insulin to rise. Insulin prevents fat from being burned. Hence eat big meals early in the day and you thwart your fat burning chance while you are up and moving. Eat late and your insulin rises while you are sedentary sitting around the house.
   
   
2. Large meals require lots of blood for digestion. Blood flows from the brain and extremities to the digestive organs. When blood leaves the brain you get cloudy headed. If you want to stay sharp during the day keep the meals small and stick to protein, healthy fats and fibrous veggies. Before bed who cares if you are cloudy headed? It will make what is on late night TV seem more entertaining.

Remember, it is what you eat and when you eat it that matters.

10. 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:

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

 

_____________________________________________________

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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