Home Why Kettlebells? FAQs Exercises Articles Newsletter Archive Testimonials Why Personal Training? Nutrition Fitness Myths Meet Brian Training Services Products Denver Training Studio Achievements Links

Brian Copeland's
Core Fitness Newsletter

Issue #36 - 3/24/2009

1. Busting the Fitness Myths: "Women Getting Bulky from Strength Training"
..
2. Testimonials: "for Kettlebell & Z Health"
......
3. Testimonials: "for Self-Defense Training"
......
4. Health Alert: "The Dangers of Cholesterol Lowering Statin Drugs"
......
5. Featured Product: "CoEnzyme Q10"
......
6. Nutrition Tip: "Have You Been Lied to About Cholesterol?"
......
7. Cool Video: "Want to know what the RKC is? Watch this video comrade!"
......
8. Hall of Achievements:
......
9. Lessons on Health: "The Morphines In Your Head"
......
10. Got Grip: "Seriously Strong Hands ebook"
......
11. Training Tip: "What Martial Artists Need to Know About Fitness Training!"..
........
12. Bonus Training Tip: "What is Functional Fitness?"..
........
13. Recommended Products: "Gymboss, Z-Health, Dragon Door, more" .
.....
14. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
...
15. Personalized Program Design: "Tired of Not Reaching Your Goals?"
...

1. Busting the Fitness Myths:
"Women Getting Bulky from Strength Training"


Ladies are you scared of getting too bulky and putting on too much muscle from strength training?

Have you been told that "kettlebell lifting will turn you into the Incredible Hulk" as one of my female clients was told by a personal trainer at a local gym?

Guys have you been trying to get your gals to do kettlebell lifting but you hear the above counters?

I think the video below will put some things into perspective for you.

My colleague Yoana Snideman, RKC Team Leader, in California is 5'1" and 110 lbs of muscle. I would bet most women would kill to look like Yoana and here she is doing a Turkish Get Up with a 53 lb (24 kilogram) kettlebell!

Most men who regularly exercise can't do a TGU with 53 lbs!

2. Testimonials: "for Kettlebells & Z Health"


From Back Pain to Super Strength!

I suffered an SI Joint Sprain 7 years ago. I was prescribed anti-inflammatory medication and pain medication which I took when needed. Lifting a grocery bag would sometimes onset discomfort. I was told by the doctor to carefully choose my activity which may cause a sudden reoccurrence in pain which I experienced up until I started training with Brian very recently. I am dedicated to exercising at the gym but, still felt discomfort after exercising. I would go to bed feeling back pain and, wake in the morning feeling stiff on my lower back. After, a recent private session, my dead lift weight increased and, I am able to perform these exercises without any discomfort. I am also able to increase my weight in all exercises after each session. My back problems did not improve doing my regular exercises at the gym and with a personal trainer there. I immediately felt relief after my first session and, I have dramatic improvement in each session thereafter. After a recent session my dead lift weight increased by 25 lbs. This accomplishment did not dawn on me until I went home that evening. While settling in for the evening, my eyes watered. I was in disbelief of my ability to perform this well physically after suffering many years after a back injury. I am grateful to have met a very skilled knowledgeable instructor like Brian. I would highly recommend him as a personal trainer. Thank you Brian.

Toni - Denver, CO

Brian Really Knows His Stuff!

I originally wanted to learn to use kettlebells to train on my own at home and what I learned was great knowledge of mechanics and how to adapt the techniques to fit me personally.

What I like best about kettlebells is the functionality of the workouts.

In only 5 training sessions I can already tell I have better back stability.

What I like best about learning from Brian is that he really knows his stuff. I would recommend others learn from Brian.

Thadd D - Denver, CO

Stronger Faster Better!

I discovered kettlebells and Brian through my wife. (She has lost over 17 lbs so far and is getting more toned and stronger by the day!)

I notice that I am stronger, faster, better and less prone to injuries when playing my sport, Ultimate Frisbee.

Everyone must do this!

Chris Young - Englewood, CO

Friendly, Courteous and Encouraging

Kettlebell training gives a great combination of strength and conditioning benefits. They are practical, effective and efficient.

I would highly recommend learning from Brian as he is highly friendly, courteous and encouraging!

Tyrone - Denver, CO

3. Testimonials: "for Self-Defense Training"


Go for it! You'll learn lots and have fun!

I wanted to be able to truly defend myself and build upon my Krav Maga training, and of course, have fun in the process. I am now much more aware and confident. Despite the subject material the training was never uncomfortable, it was very enjoyable and informative.

Brian is a very good instructor and is able to teach a lot in a very short amount of time.

I especially like that the moves we learned were very simple and easy to remember and perform.

I'll be recommending Brian and Progressive Combat Systems to all my friends.

Emerson - Denver, CO

I'm Really Glad I Took This Training!

I feel like I can defend myself even when I came into the beginner self-defense class knowing nothing. I feel a lot more mentally prepared and now I know what to do in many different attacks.

The beginner level self-defense class was lots of fun, some things surprised me, but I'm really glad that I took it.

Brian is funny but serious when needed, overall awesome! I would most definitely recommend others to take this class!

Jaidee - Denver, CO

How to Kick Butt 101

I am protection oriented and after taking Brian's beginner self-defense class my fighting technique has changed for the better.

You really get input on how to kick butt!

Kandie - Denver, CO


This class was very informative and helpful, you should just go for it!

Lisa Anderson - Denver

4. Health Alert: "The Dangers of Cholesterol Lowering Statin Drugs"


How many times have you heard that cholesterol is bad for you? How many times have you seen those commercials for cholesterol lowering drugs showing someone very unhealthy with a lowered libido and no zest for life, but once they start taking the drugs they are now instantly healthy? Well anything can happen in the world of television but in the real world we see a striking difference.

In fact so striking that many Doctors, researchers, scientists, nutritionists and former takers of statins, cholesterol lowering drugs, are speaking out against them.

The American Journal of Cardiovascular Drugs currently has released a paper showing over 900 studies that demonstrate the negative side effects of cholesterol lowering statin drugs.

However, in the fine print we learn that Lipitor
"has not been shown to prevent heart disease or heart attacks"!
If the makers of Lipitor need to provide this disclaimer, after millions of dollars invested in studies, why should anyone
risk side effects by taking their drug?

Beatrice Golomb, MD, PhD, associate professor of medicine at the University of California, San Diego School of Medicine and director of UC San Diego's Statin Study group cites nearly 900 studies on the adverse effects of HMG-CoA reductase inhibitors (statins), a class of drugs widely used to treat high cholesterol.

"Muscle problems are the best known of statin drugs' adverse side effects," said Golomb. "But cognitive problems and peripheral neuropathy, or pain or numbness in the extremities like fingers and toes, are also widely reported." A spectrum of other problems, ranging from blood glucose elevations to tendon problems, can also occur as side effects from statins.

Here is a brief list of some common side effects to statin drugs:
• Cognitive loss, ie. loss of memory function and brain power... you will get dumber
• Muscle wasting
• Tendon weakness
• Decreased energy production at the cellular level
• Fat gain
• Increased free radicals in the body which could lead to cancer and other diseases
• Decreased kidney function
• Heart arrhythmia - irregular heart rate which can lead to heart attacks

Tahoe City resident Doug Peterson developed slurred speech, balance problems and severe fatigue after three years on Lipitor. It began with restless sleep patterns--twitching and flailing his arms. Loss of balance followed and the beginning of what Doug calls the "statin shuffle"--a slow, wobbly walk across the room. Fine motor skills suffered next. It took him five minutes to write four words, much of which was illegible. Cognitive function also declined. It was hard to convince his doctors that Lipitor could be the culprit, but when he finally stopped taking it, his coordination and memory improved.

John Altrocchi took Mevacor for three years without side effects; then he developed calf pain so severe he could hardly walk. He also experienced episodes of temporary memory loss.

Ed Ontiveros began having muscle problems within 30 days of taking Lipitor. He fell in the bathroom and had trouble getting up. The weakness subsided when he went off Lipitor. In another case, reported in the medical journal Heart, a patient developed rhabdomyolysis after a single dose of a statin. Heel pain from plantar fasciitis (heel spurs) is another common complaint among those taking statin drugs. One correspondent reported the onset of pain in the feet shortly after beginning statin treatment. She had visited an evangelist, requesting that he pray for her sore feet. He enquired whether she was taking Lipitor. When she said yes, he told her that his feet had also hurt when he took Lipitor.

I have had some of my clients tell me of stories of friends who changed from virile strong healthy people into listless, incoherent shells of their former selves after taking statin drugs.


Cholesterol isn't quite the enemy that we have been told it was; see my article called "Have You Been Lied to About Cholesterol?" in the section below.

According to Sally Fallon and Mary G. Enig, PhD, anyone suffering from myopathy, fibromyalgia, coordination problems and fatigue needs to look at low cholesterol plus Co-Q10 deficiency as a possible cause. (coenzyme Q10 is a supplement that can be purchased here: Nutrilite® CoEnzyme Q10 Complex)


According to Dr. Al Sears, MD, you should not quit statin drugs cold-turkey but you should work with your Doctor to get off of them as soon as possible.


References:

http://www.westonaprice.org/moderndiseases/statin.html

http://www.eurekalert.org/pub_releases/2009-01/uoc--fcp012609.php

5. Featured Product:
"Nutrilite® CoEnzyme Q10 Complex"

CoEnzyme Q10 (CoQ10) is fuel for each cell of your body, enabling them to produce the energy that they need to do their work.

Our bodies use CoQ10 to make energy for our heart cells to do their work. As we age, enzyme levels drop. Supplements can help.

Cholesterol lowering drugs deplete your CoQ10 levels which can lead to heart attacks... ironic isn't it?

Many heart specialists are turning their patients away from statins and other cholesterol lowering drugs and instead getting them to take Niacin (vitamin B3), Omega 3 fatty acids and CoQ10.

Nutrilite CoQ10 is FDA inspected to ensure quality. I've recommended other Nutrilite products before and for good reason, they are the best around.

I would highly recommend Nutrilite CoEnzyme Q10 Complex for your heart health if you at all at risk for heart disease.

Click here to order Nutrilite CoQ10

6. Nutrition Tip:
"Have You Been Lied to About Cholesterol?"

For years we have been told to avoid egg yolks, red meat and dairy products because of the dreaded saturated fat, ooohhhh!

For years and years the main rap against saturated fat is that it raises cholesterol, which in turn "causes" heart disease.

But what does the research really say?

Cholesterol's role as a major risk factor for heart disease is beginning to be questioned, in fact it has been questioned for some time now. And the fact is that saturated fat sometimes raises cholesterol and sometimes doesn't, and ultimately it may not even matter.

In 2008, The American Society of Bariatric Physicians in conjunction with the Metabolism Society presented an entire two day conference in Arizona entitled: "Saturated Fat and Heart Disease: What's the Evidence"? Some of the smartest researchers investigating this issue participated, and I can sum up their answer to the question "What's the evidence?" for you in two words: Not much.

Even more, Dr. Al Sears, M.D. Director of the Center for Health and Wellness in south Florida and author of The Doctor's Heart Cure has reversed heart disease in over 15,000 patients; this is what he has to say about cholesterol. "Cholesterol doesn't cause heart disease."

How about the consumption of fatty foods?

We can trace the ideas of fat consumption leading to heart disease from a study done by Ancel Keys in 1953. Ancel made a graph showing the fat consumption of 6 countries and the percentage of heart disease per country. The data looked quite convincing until you realize that Keys had a demographic of 22 countries but chose only the 6 he hand picked to be on the graph. Why you ask? Because if he would have used the information from all 22 countries it would have shown no link between fat intake in diet and heart disease. When people are trying to prove a presupposition they will do anything to make it work!

For instance, the death rate in Finland from heart disease was was seven times higher than in Mexico even though they consumed the same amount of fat in their diets.

Mexico has 2750% higher fat intake than Japan and 1/6th the death rate from heart disease.

Before you start blaming ethnicity and geographic locations lets look at some happy neighbors who share the same genes. Finland has a lower % of calories from fat consumed than Sweden but Sweden has significantly far fewer deaths from heart disease.

A great question, one for which I can only make a hypothesis. I would say a lot of it has to do with 2 primary factors:

1. We tend to look at the symptom and not the cause
2. Big drug companies are making billions off of cholesterol lowering meds


What about dairy products, aren't they bad for us?

After all, who hasn't heard the tired rhetoric "humans are the only animals that drink another animal's milk, so that isn't natural"?

Yeah, and we are the only animals that fly planes, drive cars, brush our teeth and wear clothes. Will you stop doing any of those things because the mighty duck billed platypus doesn't do them? Using silly rhetorical statements does not a fact or bit of evidence make.

How about this: In the 1960s researchers from Vanderbilt University studied the Masai tribe in Kenya. These tall slender shepherds drink about a half gallon of whole raw milk each day and consume several pounds of meat per week. If a high fat and high cholesterol diet caused high-lipid levels in the blood and increased heart disease then the Masai would top the charts. Well they don't. In fact they have about 50% lower rates of heart disease and cholesterol levels in their blood than their urban neighbors who live in the city. Did I mention they are tall and slender, not fat like Americans who eat a high processed food diet high in low nutrition carbohydrates?

Interestingly enough when researchers followed Masai who moved to urban Nairobi and changed their eating habits to low fat, low protein and high carbohydrate diet, their cholesterol levels increased 25% very quickly.

... food for thought (pun intended)


Once again before you go saying it is just the genetics of that tribe or the geographical location, let's explore a different part of the world in a different time. Genghis & Kublai Khan's warriors devastated every nation they went to; in fact no other nation in history has ever controlled as much territory as these nomadic riders despite their few numbers: not Rome, not Greece, not Egypt. They traveled light. The only food they ate was the milk from their horses that they rode on and when a horse was died they would make jerky out of it. They ate meat and raw milk with occasional foraging for leaves, berries, nuts and seeds. The Mongols were fierce, strong and had a full set of healthy teeth. The Chinese soldiers on the other hand lived off of a diet of porridge made from various grains and rice. They were lucky if they had any of their teeth, the ones they still had were rotten and filled with holes. They were physically smaller and much weaker than their northern rivals... Same genetics might I add... It was the food people!

Raw milk and meat helped him and his grandson conquer the known world,
twice!

What is cholesterol?

Cholesterol is essential for life and health. It provides energy to cells, helps make cell membranes and assists in the formation of sheaths around nerves. Plus it plays a vital role in the production of the sex hormones testosterone, estrogen, progesterone and other adrenal hormones such as DHEA and cortisol. Our livers produce about 1000 milligrams of cholesterol per day regardless of if we only eat 325 milligrams (the daily average for a man) or whatever.

The sooner we get over the myths the sooner we get to a life of health and vitality.

So what is the leading idea of what causes heart disease?

Stress. Pure and simple. Stress has been linked to heart disease and virtually all other health issues. In fact the American Medical Association contends that 90% of the health issues people have is caused by stress. Allergies... stress. Heart disease... stress. Low sex drive... stress, no you don't need Viagra, you need to live, eat, exercise and act with vitality and assertiveness. Stop letting Corporate America emasculate you!

Human Resource departments are some of the worst offenders for causing corporate stress; I know, I managed one for years.

Brian's Recommendations for Dairy and Meat:

The industrial age has brought some good things but healthy food is not necessarily one of them. At commercial farms/ranches our chickens and cows are pumped full of hormones, antibiotics and are fed soy, grains and other nasty things.

Your best bet is the following:

1. DHA whole eggs (Eat the yolk too, it has so many nutrients you could almost live off of them alone and get all of your daily nutrition)
2. Raw milk (goat or cow)
3. Organic whole milk (If you can't get raw then do organic, not quite as good but better than nothing. Stay as far away from soy milk as you can!)
4. Organic meats
5. Free range cows
6. Cage-free chickens
7. All meat and dairy regardless of being organic or not should come from hormone-free and antibiotic-free animals. Look at the label. It usually does not cost very much more for this. Turkey and buffalo are great options.

Always best to avoid the following:

• Fat from crummy sources such as french fries (starchy carbs too!)
• Processed deli meats
• Hydrogenated oils / trans fats
• Regular grocery store milk (non-organic)

Just remember something, I'm not in the business of selling milk, eggs or meat. I have no vested interest; other than your health and well being so that you can be healthy enough to buy what I do sell; fitness, martial arts and strength.

What is Brian's Blood Pressure...?

I eat a healthy amount of pork, beef, dark meat chicken and turkey and fish from time to time. I drink whole raw cow's milk on a regular basis and even have a little half and half every night.

I had my blood pressure and heart rate checked shortly after a workout and it was 119 systolic over 73 diastolic with a pulse of 76, I saw a cute girl which raised my heart beat ;-)

Despite the fact that there is some high blood pressure, heart conditions and other medical issues in my family line, I have ideal blood pressure.

Exercise, nutrition, avoiding stress and getting enough sleep are the keys to fighting genetics.

* Sources:
- Dr. Jonny Bowden, T-Nation, Question of Nutrition: Vol 6
- Dr. Al Sears, M.D. - The Doctor's Heart Cure, Dragon Door Publications, Inc

7. Cool Video:
"Want to know what the RKC is? Watch this video comrade!"

I'm very proud of my RKC kettlebell instructor bragging rights. We have the hardest and best certification in the industry. RKC certified instructors have been recruited to train the military, law enforcement, pro sports team in the NFL, Major League Baseball, and others. Some of America's top Physical Therapists, Orthopedists and Chiropractors are RKC instructors, for a good reason.

Here is a shameless promo video of the most recent certification in California.

8. Hall of Achievements:

Our newest updates:..

• Shari Wagner - Rock Bottom Pistol (1 leg squat) with a 35 lb kb
  
  
• Ann Schmechel - Deadlifted 106 lb kettlebell
  
  
• Angela Csargo - Deadlifted 132 lbs (a 62 & a 70 lb kbs)
  
  
• Toni King - Deadlifted 140 lbs
  
  
• Shari Wagner - 1 Arm Row with a 62 lb kb
  
  
• Shari Wagner - 65 Snatches with a 35 lb kb in 5 minutes
  
  
• Brian Copeland - Turkish Get Up with "The Beast", a 106 lb kb
  
  
• Brian Copeland - Floor Press "The Beast", a 106 lb kb for 5 reps
  

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

9. Lessons on Health:
"The Morphines In Your Head"


Can you unlock the secrets of your brain?

There are many chemicals produced by the body that have positive and/or negative effects. You can manipulate these chemicals to reduce stress, eliminate pain, improve learning and focus and more.


Endorphins - The Good, The Bad and The Ugly!

Everyone has heard of endorphins that are often associated with a runner's high or other form of exercise but not many understand what the purpose of these endorphins actually are. Sure they make you feel good but do you realize they are natural pain killers created by your brain to help you survive imminent danger?

Let's look at a long distance marathon runner. There is a point at which the stress of running starts to become painful, and the body sends a message to the brain that it is time to stop before major tissue damage occurs. Runners refer to this as "the wall." If the runner ignores this signal and continues to run, the brain receives the message that this is a life or death situation and that it is essential to keep moving. At this point the brain over-secretes endorphins to block the pain sensation to the brain so that the runner can get his body out of danger. By not listening to his body's messages to stop and masking the body's distress with chemical signals that the body is still in imminent danger, runners end up with unnecessary injuries.

As Carla Hannaford, Ph.D. says, "I wonder if we haven't developed a society of endorphin addicts that are getting high on their own morphine!"

In addition to acting as pain blockers, endorphins affect our health in another critical way: in response to emotional stress the suppress the activity of our T-Cells, thus lowering our resistance to pathogens, cancer and autoimmune disease. We become more susceptible to fungus, bacteria, viruses and cancerous cells.

So you definitely don't want to become an endorphin junkie.

Lesson = Exercise for the training effect, not for the stimulus of exercise.

Don't base the effectiveness of your exercise on how tired or beat up you feel but rather on if you performed better than last session or if you are closer to your goal. In other words, "Train Like an Athlete, Not a Hamster!"


Oxytocin - How do you spell relief? o-x-y-t-o-c-i-n

The release of oxytocin increases parasympathetic function in the body, in other words it puts you at ease and releases stress, improves digestive function, increases the uptake of nutrients, decreases heart rate, speeds healing and cellular growth. Oxytocin gives you a feeling of peacefulness, relaxation and contentment.

Endorphins decrease oxytocin secretion.

How do you increase oxytocin?

Oxytocin is produced by touch, smell and physical closeness. In other words, snuggle and caress your loved ones.

Find areas of their body that are sensitive to touch like the temples, scalp, feet, hands, lips, eyebrows, etc. and give them a light stroking with your fingernails. Someone have a bad day at work? Do this and the will forget all about it!

For your kids and friends a hug or a meaningful pat on the shoulder are like medicine for a hurting soul; literally medicine their own brain produces.

Lesson = Create a state of well-being by gently caressing your spouse. Not only is it good for your emotional and physical health but it can't be bad for your marriage or sex life either! If you don't have a spouse cuddle with your cat or dog. Don't have those? I can't help you. Rub your own temples or use one of those multi-pronged scalp massagers for a gentle scalp massage.



Dopamine - That Spark You've Been Looking For!

Dopamine provides that creative spark to explore new things, it motivates us, makes us curious, improves learning and memory. Experiencing high levels of dopamine brings pleasure and can be the reason why you really enjoy a certain hobby; you may have had elevated dopamine when you learned that hobby and now it is stamped in your brain that this is a pleasurable activity.

When a person takes constant criticism, is told they are no good, experienced failure at an activity or is punished for poor performance, dopamine plummets. Might this explain why Corporate America has created an entire generation of people who hate their jobs? With the never ending pressure to increase productivity by 0.413% (or whatever) the human factor of people actually enjoying their work is left out of the equation. Fact is fact, happy employees do better at their jobs and unhappy employees don't do as well. But don't tell your department head about that because they can just replace you and find someone else who is willing to work unhappily! Ok, enough of my ramblings.

On the other side of things dopamine is heightened when we experience success at something, when we are given praise for doing a good job. That is why being part of an exercise group such as my group kettlebell classes or self defense/Jeet Kune Do classes can be a benefit; you have a whole group of people who are into making progress and congratulating and encouraging each other.

Lesson = Create an environment where success is experienced. If you are a boss, high five your folks when they do good, encourage them and lift them up when the do bad. Treat them like crap and they will become crap. Find an activity where you can experience success. Treat your kiddos in a likewise manner, help them find success. When they fail, tell them it is ok to fail, that is a part of learning and encourage them to succeed. Don't set too high of expectations for yourself when taking on a new endeavor. Give yourself small steps to build upon small successes rather than a huge goal that you are intimidated by. The journey of a thousand miles begins with a single step.


Summary:

1. Reduce stress, exercising too hard is stress. Get with a trainer who knows how to train you for a goal rather than just make you hurt!
   
   
2. Spend time physically touching and being intimate with your spouse. Supportive physical touch releases oxytocin, a feel-good chemical in the brain that has many health benefits. A gentle massage (not a painful one) is another good option; hands, feet, face and scalp rock! Gently scratch your temples or eyebrows when you are having a stressful day. Give someone you love a hug! Oh I know, all touchy feely right? Ok, give them a hug and then knock off as many one-arm pushups as you can or practice gun disarms. Now you will feel manly and improve the oxytocin in your brain!
   
   
3. Raise your dopamine levels by finding something you can be successful in and be successful in it! Encourage others as you would want to be encouraged, don't dig others down or emotionally beat them up. Don't be a bad boss, bad spouse or a bad parent!

Human physiology is amazing to say the least, your brain is perhaps "the final frontier", sorry Captain Kirk...

10. 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

11. Training Tip:
"What Martial Artists Need to Know About Fitness Training"

I've been a Martial Artist for my entire life and I teach Martial Arts, along the way I've seen so many ridiculous training methods I couldn't begin to list them all.

Here is my Top Ten List of Things Martial Artists Do Wrong with Fitness:

1. THEY DON'T TRAIN STRENGTH:
• Martial Artists often avoid weights because they think they will make them slower despite the fact that it doesn't for every other sport known to mankind. While training like a bodybuilder certainly can and will slow you down, training like an athlete, using the body as a whole will increase your potential for speed.
  
  Some Martial Artists promote bodyweight only training, there certainly are some great bodyweight exercises but there are some even better barbell, kettlebell, sandbag, etc. exercises that could improve one's speed, power, grip and brute force.
  
  
2. TRAINING LIKE A BODYBUILDER:
   
• I am making a generalization here but training like a bodybuilder means training for appearance rather than performance. Training individual body parts using isolation exercises such as tricep kickbacks, leg extensions, lateral raises, etc. is a complete and utter waste of time. If you are going to do those lame exercises just go watch TV instead, at least you will enjoy wasting your life away!
  
  Which muscle do you use to punch with? Which do you kick with? Which do you swing a stick with or apply a grapevine or key lock with? The answer is of course "all of them." Training your joints in isolation creates a dumb body that isn't capable of calling on coordinated strength, power and athleticism when it needs it. Training whole body movements like deadlifts, kettlebell swings, snatches, Turkish Get Ups, heavy lunges and rock bottom front squats, standing military presses... now these teach you to use your whole body when in combat.
  
  
3. AEROBIC CARDIO INSTEAD OF ANAEROBIC CARDIO:
   
• Aerobics is an often misused word people use to indicate heavy breathing and a high heart rate. Usually an association of jogging, elliptical machine or a treadmill come to mind; all useless and harmful methods of training.
  
  But sport Martial Arts and real street fights are not aerobic in nature, they are anaerobic. Aerobic means you are using oxygen for fuel; it is characterized by a fairly easy pace where you have the ability to talk, read or watch TV while you do it. Anaerobic cardio is heart pounding, heavy breathing and there is no opportunity to slack off.
  
  Rather than jogging for several miles a Martial Artists would be better off just doing several 20, 50 or 100 yard sprints with a short rest period in-between rounds. Do this and sparring will become a breeze!
  
  You could take the top marathon runner or triathlete in the world and have him wrestle or box for 1 minute and he would be about to throw up a lung. People who train aerobically are not able to handle the high demands of anaerobic training, however the opposite is not true. Dr. Izumi Tabata, Ph.D. discovered that through brief (does 4 minutes sound brief?) high intensity interval training improved cardio output for both burst and long distance athletes. So can long distance running improve your fighting cardio? No. Can 3.8 minutes of intense cardio intervals improve your fighting cardio and make you better at long distance running at the same time? Yes! Start using the most efficient and effective methods of training and then you can spend more time perfecting your technique.
  
  
4. STRETCHING:
   
• Yes you heard me right. Stretching, specifically passive stretching which is what everyone thinks of as stretching (there are many things called stretching and not all of them are really stretching) is one of the lamest things you can do with your time. I know I used to advocate it... Can't I grow and become a better smarter fitness professional?
  
  Why just a couple of months ago I decided that I wanted to add high kicks back into my Martial Arts training. Not that I use them for my very realistic form of self-defense that I teach but I don't want to lose the skill and I want to have all of my athletic qualities that I can. The first thing I noticed after a long layoff was how I couldn't kick very high without feeling tightness in my hamstrings. Well I went and started stretching of course, DUMB! My tightness got worse and I started developing a startle reflex when I kicked. So then after slapping myself about the head and shoulders with wet noodles (I don't eat them, gotta have some use right?) I decided to follow the SAID principle that governs human physiology. The SAID principle says we get better at exactly what we do. So what did I do? I started kicking to a comfortable height. Then I started kicking a little higher avoiding a startle response and avoiding any tightness. Then I kicked a little higher, rinse repeat. In about 2 weeks I was kicking over my head. I can kick over my head cold with no warm up and I do absolutely zero stretching.
  
  As Pavel Tsatsouline states in his fantastic book Relax Into Stretch, "Comrades, if you want to become more flexible, don't stretch!" He says this as he sits in a full side splits, the man knows what he is talking about. The physiology behind flexibility is beyond this article but trust me, you don't need to stretch to be flexible, in fact, you shouldn't. Find me one legit scientific study that says stretching works and I'll send you 30 back that shows it doesn't.
  
  
5. TRAINING TOO HARD!:
   
• God bless their souls but a group named Crossfit is promoting a form of fitness that at first glance sounds great and is catching on to the Martial Arts community like wildfire. Crossfit takes otherwise great athletic exercises and mixes them in grueling circuits that make you want to puke your guts out when and "if" you finish. I admire their medal but detest their approach. First off, training in this state prevents you from training true strength, you can't get strong while in a state of fatigue and you can argue every which way from Tuesday but it doesn't change human physiology. Strength training should be separated from endurance training.
  
  Second, training to the point of utter exhaustion, while very macho sounding, only creates startle reflex in the body. You begin to dread the exercise sessions and the thought of the impending torment you are about to place on your body makes you get nauseous before you even start. Despite being a natural lazy-arse and generally sucking at and hating cardio my entire life, I completed the US Secret Service Snatch Test easily with time to spare. This grueling test requires 200 kettlebell snatches in 10 minutes with a 53 lb kettlebell (a 26 for women). When I was done I thought to myself, "this was tough but I could have done a little more." I have heard other people competing this right of passage and saying publicly that "they never wanted to do it again and took a week off from kettlebells as they couldn't stand to look at them." What the heck good is that?
  
  Look, if person A completes a marathon in 4 hours and 30 minutes and is huffing and puffing and person B completes the same marathon in 4 hours and 30 minutes but barely has broken a sweat, who is in better condition? They both completed at the same time but person B had more left in the tank, if he was competing for money he would have completed it in 4 hours perhaps. What I'm saying is you can increase your fitness level and high energy output step-by-step without killing yourself. In fact, you should feel like you are ready to conquer a kingdom when you are done exercising. If you train to pain and burnout all of the time you drain your adrenal glands and hormones and burn out; stalled progress will be your reward. So challenge yourself but don't go all out, leave some gas in the tank, stay chomping at the bit for your next session and keep making steady progress. When you are better than everyone else and didn't have to suffer to get there you can smile and thank uncle Brian!
  
  
6. USING MACHINES OR WORTHLESS EXERCISE METHODS:
   
• Do I even need to talk about this? Don't we all know that exercise machines work in only 2 dimensions and our Martial Arts take place in 3 dimensions? There are little muscles called stabilizers that the bodybuilding rags don't talk about, these muscles are responsible for keeping your wrist straight and shoulder in the socket when your powerful punch lands. Only exercises that require 3 dimensional control and stabilization will make these muscles stronger and your body better at utilizing them.
  
  Bottom line, if you aren't on your feet and lifting, throwing, pushing or pulling something then you are probably wasting your time with few exceptions.
  
  
7. TRYING TO SIMULATE TECHNIQUES WITH RESISTANCE:
   
• If you are truly committed to having the worst technique in your particular sport then try to simulate your technique with resistance. Doing punches with dumbbells, resistance tubing, etc. will do one thing for sure... It will alter your technique.
  
  Does practice make perfect? ...Go ahead think about it, does practice make perfect?
  
  No! Perfect practice makes perfect, bad practice makes bad!
  
  The more you practice your technique with perfect technique the more you ingrain the movement pattern into your central nervous system and the more automatic it becomes. The more you screw with your technique by changing elements such as holding weights the more your technique will alter to suit the demand of how you are practicing. Holding a dumbbell and punching adds an unnatural gravitational force that pulls the fist down, this will grease a bad groove for when you punch without the dumbbell. Ditto for punching with resistance tubes, it throws the subtle timing of your hips, arms, shoulder, etc. off.
  
  Want to get better at something? Then do that thing, exactly how you will do that thing. The Filipinos are the best in the world with sticks and knives but I remember reading years ago that the US team demolished the Filipino team in sport Escrima with padding. Why? The US team trained in their protective equipment and the Filipinos trained without equipment. Now to be fair, the Filipinos demolished everyone in the division that didn't use protective equipment and instead used a padded stick.
  
  You get better at exactly what you practice!
  
  
8. TRAINING THEIR STRENGTHS, IGNORING THEIR WEAKNESSES:
   
• Everyone makes this critical mistake. I guess it is because we want to be good at something and not be bad at anything so we ignore our weaknesses. Ironic because improving our weaknesses is the single biggest thing that will improve your overall performance as an athlete.
  
  
9. TRAINING TECHNIQUES WHILE FATIGUED:
   
• Did you read # 7? Read it again! Fatigue makes your technique sloppy. Sure there is some psychological use to training combat while in a fatigued state, just don't make it a regular part of your training. If you can pull through when the going gets tough there is no need to prove it each week. When you get fatigued either rest and then do more technique work or just switch to endurance training. It is ok to train endurance while fatigued since that is really the whole point. Endurance training MUST NOT consist of your Martial Arts technique. If you are hitting the bag for endurance you are not doing yourself any favors. If your fist isn't faster than a cobra's strike then you are doing things wrong... seriously. My punch is so fast it is stupid! You can't even see it until it is being pulled back, that is because I only train it fresh. And heck I hardly train punches you should be faster than me if you train correctly!
  
  
10. and finally mistake #10, IGNORING ME AND THINKING YOU ARE SMARTER:
    
• Guys and gals I've been in this game a long time. I surround myself with people smarter than me and learn all I can. I've read books and research journals that would put most people to sleep. I've applied and experimented with so many training modalities I can't even remember them all. I've used lots of training methods with my clients and discovered which methods work and which ones don't. I've been there and done that, more than once I promise.
  
  Learn from the voice of experience, trust Uncle Brian, he is looking out for you. Now get to becoming a better man or woman, go train!
  
  
  
  

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!

12. Bonus Training Tip:
"What is Functional Fitness?"

Let's start this with a simple question... Who would you rather have to help you move your furniture to a new home, a World's Strongest Man competitor or a marathon runner?

Don't think too hard about this the answer is simple.

What does the strongest man competitor do for his competition? He lifts heavy things over and over again to the point of exhaustion.

What does the marathon runner do for competition? He jogs at a moderate pace for hours on end. He never once lifts anything heavy, in fact he never lifts anything at all.

According to the physiological rule called the SAID principle (Specific Adaptation to Imposed Demands) you get better at exactly what you practice. So if you practice lifting heavy things repeatedly you will get good at it.

Moving to a new house requires lifting medium to heavy boxes and furniture over and over with rest breaks in between as you go to get the next box. It is more like a strength training session than it is like a long jog.

So while practicing marathon running will prepare you to run for a long distance at a moderate pace, it won't do anything for you if you need to move furniture and boxes.


Functional fitness is fitness that serves a purpose. For instance, look at the daily tasks you do:
• Open jars
• Pick up children
• Take bags of groceries in and out of your car
• Lift suitcases and put them on the top bin of an airplane
• Land gently if you slip on ice
• Pick up heavy bags of dog food and cat litter
• Sprint as fast as you can away from an attacking dog... well hopefully not!
• Jog 50 miles to deliver a message to another village... wait a second! No one I know does that.

Notice all of these daily tasks were ALL strength oriented?

I had an uncle once tell me that strength training was a waste of time and aerobics was the only type of exercise that was important. Well based on the list above I would have to disagree.

Now for all of our folks out there who are more concerned with appearance than functional fitness, what would be the best form of exercise to improve appearance?

Strength training of course!

Long drawn out aerobic activity utilizes muscle for fuel so you end up burning off your muscle tissue. You see after your ATP and glycogen stores are gone from your muscles you only have two fuel sources left, muscle and fat. Muscle is not needed for aerobic activity since it is in it's very nature, fairly easy; so muscle is preferentially converted to energy (read burned up). Strength training demands muscle tissue so your body will preferentially burn fat as a fuel source and ensure that it sustains as much of the precious muscle tissue as it can. It will even build new muscle tissue to prepare it for the anticipated next muscle thrashing you will put your body through.

Muscle equals tone and shape. Fat equals shape but not the kind you want.

Do a quick Google search of marathon runner and sprinter and click "images" and compare the bodies. Who has more muscle? Who looks more like what you want to look like? Enough said.


Functional fitness goes further than mere strength and of course appearance is just a side effect not the goal of functional fitness.

Functional fitness should create a pain-free, mobile, strong body that allow you to successfully do all of your daily tasks with ease. It should build a heart and cardio vascular/respiratory system that help prevent heart attack and keep your blood vessels clean and strong. It should also strengthen bones to prevent osteoporosis and bone loss. It should address posture, vision and the nervous system. And most important, it shouldn't cause damage to the body in the process, this requires doing the proper type of exercise and using proper technique.

ANY type of exercise can make you feel tired and give you some health benefits but may also cause repetitive trauma to the body. Just any type of exercise may not be the best choice of exercise for over all health and maintaining your health into your old years.

A well rounded fitness program will improve you as a human being and take you one step closer to being a Superman or Superwoman.



Fitness develops in this order:

1. JOINT MOBILITY - each joint must have complete freedom to move through its natural range of motion to ensure other joints don't receive extra stress due to compensation patterns.
   
   
2. JOINT STABILITY - each joint needs to have the ability to stabilize itself, whether that be voluntary (you choosing to do it) or subconscious (your body automatically doing it to support normal functioning)
   
   
3. MOBILITY WITH STABILITY - being able to do both at the same time
   
   
4. STRENGTH - with the ability to keep joints stabile while moving the joints you can now recruit strength to lift heavy objects, run faster, open jars, strengthen bones, etc. You can't safely utilize strength without joints that are mobile and stabile enough to have complete control of your movements. Move to strength training before your body is ready for it and injury will be certain. Personal trainers miss this all of the time.
   
   
5. HIGH OUTPUT ANAEROBIC CARDIO - the ability of your cardio vascular system to pump large amounts of blood and oxygen through the right and left ventricles of the heart, thus creating a heart that can withstand a heart attack. Additionally improving your wind, literally you won't get winded from doing active things. Someone who has spent time developing their high output anaerobic cardio, rather than their aerobic cardio, will not get winded easily in any activity. Performing cardio whether it be anaerobic or aerobic before having joint mobility, stability and strength to control our bodies is a recipe for injury. Personal trainers often miss this. I guess that is because most personal trainers either don't know or because they cater to their client's demand for instant gratification... I don't, I have too much integrity to risk my client's health.
   
   
6. Now that you have a body fit enough to get fit, you can work on any athletic or appearance qualities that you desire. Improve sport performance, train to get bigger muscles, train to lose body fat, whatever. You now have a healthy enough body to perform these tasks.

Don't know how to progress through these physical qualities? I do. You know how to get ahold of me. email


Till next time, Train Like an Athlete, Not a Hamster!

13. 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:

14. 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

Looking for a kettlebell instructor in Denver? Kettlebell instructors in Denver. Denver kettlebells. Kettlebells in Denver. Personal Trainers in Denver. Personal Training in Denver. Kettlebell gyms in Denver. Kettlebell studio in Denver. Kettlebells Denver. Colorado Kettlebells. Personal Trainer with Kettlebells in Denver.