Brian Copeland's
Core Fitness Newsletter

Issue #6 - 6/07/2007

1. Training Tip: "Balanced Training"
2. Nutrition Tip: "Getting Full Without Getting Fat"
3. ABC Fitness & Yoga News: "Saturday Kettlebell Class Starting"
4. Personalized Program Design: "Tired of Not Reaching Your Goals?"
5. Bonus Training Tip: "Low Back Health"
6. Charity in Focus: "Precious Ones Outreach International"



Thanks,

First off thanks to everyone who came out for the Open House last Friday at ABC Fitness & Yoga. We had 3 Grand Prize winners who won free kettlebell and yoga training for the month of June!

For those of you who missed it we will have events in the future. For those of you out of state consol yourselves with a hard set of kettlebell swings. Roll a pair of dice and swing for as many minutes as the number on the dice. Stop and rest when you need to. Then pick the bell up and keep going.

Enjoy

1. Training Tip: "Balanced Training"

Creating balance in your training program is very important whether your goal is to be strong, big, athletic or lean and toned with healthy joints. Unfortunately far too many people have very unbalanced training programs.

In fact, I just received an email from a 'popular' exercise organization which had a sample workout for 'getting in-shape.' The program consisted of an ab exercise, 2 pressing exercises, a shoulder isolation exercise (as if it was even needed), nothing for the lower body and no upper body pulling exercise to balance out the shoulder's health.

Junk!

A balanced program is far from what most people do. Guys go to the gym and do 5 exercises for their pecs and then 4 exercises for their arms and then leave. Girls tend to do a lot of aerobics, the exercise bike or if they do any strength training it is all legs and abs.

What is the problem with this?

Well first of all if you want to look better then you need to strengthen and tone every muscle in your body, not just your favorite ones.

• Guys with bulging biceps and chicken legs can't wear shorts!
• Girls, you will never get that toned sexy body without full body strength training. Aerobics won't do it. Any aerobics instructor that I have ever seen with a nice toned body (very few) either are 19 years old (it won't last) or they sneak into the weight room when no one is looking.

Here are some perils of an unbalanced training program:

• Shoulder instability leading to a high risk of injury
• Knee instability increasing risk of injury
• Core instability which is a ticking time bomb for back, knee, neck and other injuries
• You will only have tone in some areas of your body which means you still won't look good in a bathing suit
• You won't have functional strength that you can use in the real world

So what do we need to be balanced?

We need an upper body press, an upper body pull, a lower body movement that works everything like a squat or a deadlift.

Now everything on top of this is icing.

You could go as far as to have an upper body push, upper body pull, lower body squat, lower body big pull and a core exercise. (Martial Artists, military or law enforcement may want to include a grip or neck specific exercise and some endurance conditioning into the mix).

The reason you need an upper body pull is to balance out all of that pressing. Ever notice guys who have gone to the gym for years and done nothing but bench presses and other "pec" exercises? Their shoulders are pushed forward and if you look at their hands when they hang freely at their sides their palms are facing backwards. This is a clear sign of unhealthy shoulders and an injury waiting to happen. This person neglected any pulling exercises like rows or pullups.

Oh by the way building up the back not only makes you WAY stronger but it creates that desirable "V" shape that everyone is after. That includes giving girls that nice hourglass figure.

So what is a sample program look like?

The the minimalist may choose the following:

Upper Body Press: The kettlebell military press
Upper Body Pull: The kettlebell 1 arm row
Lower Body Movement: Kettlebell lunges or front squats
Conditioning and Fat Loss: Lots of kettlebell swings

This is perfect for most of my female and male clients who want to get toned and loose body fat. Of course I make it a little more fun and interesting but this is just an idea of a balanced program.

Now the person with more time on their hands and better recover can do the following:

Upper Body Press: The kettlebell floor press
Upper Body Pull: The kettlebell 1 arm row
Squat: Kettlebell lunges or front squats
Lower Body 'Big' Pull: Kettlebell swings, snatches, 1 leg deadlift
Core Exercises: Turkish Get-Ups, Windmills, Planks, etc.

Martial artists, military and law enforcement add the following:

Grip Exercise: Heavy Duty Grippers, Card Tearing, Nail Bending, etc.
Neck Work: Rolling Neck Bridge, 4 Way Lying Neck Drills
Conditioning and Fat Loss: Lots of kettlebell swings, snatches, sprinting, burpees, etc.

There you have it, put in some easy stretching for the whole body and you are now balanced, strong, toned and you didn't even need 5 exercises for your biceps to look good.

Can we get more sophisticated than the above programs? Of course.

Do I get more sophisticated with my clients? Of course.

We didn't even talk about exercise selection or sets, reps, rest, days per week, etc.

Leave that level of sophistication to a professional like me who knows what they are doing.

My program designs are made to help people reach their exact goals; exercise selection and the training protocol change based on individual needs.

Lesson learned:

1. Make sure that for every press you have a pull for shoulder health and to get that "V" shape for guys and that hourglass figure for girls.
2. Make sure you do a multi-joint exercise for the lower body such as a squat, lunge or deadlift. No chicken legs allowed at the beach!
3. For fat loss, skip the cardio and do an anaerobic endurance exercise like high repetition swings. You will melt fat away, get a healthy heart and lungs and improved energy as a reward.

2. Nutrition Tip:
"Getting Full Without Getting Fat"

Let's face it, some of us just like to eat. I like to feel like I've accomplished something after a meal and I'm the kind of guy to finish everything on my plate... and sometimes my friend's plates too!

But there lies the problem; the more you eat, the bigger you get. For most of you that isn't what you want.

So for you face stuffers out there like me we need a solution to meet our needs.... and here it is.

We need low calorie stomach fillers!

If we can fill our stomachs with high fiber, high nutrient, low calorie foods we will be more satisfied and won't have that nasty side effect of getting fat.

Some ideas you can use.

1. Drink a glass of water before every meal and when feeling hungry before snacking
   - It will fill you up, take away most of your food cravings and you will eat less
2. Have a salad before each meal
   - Once again, the salad takes up space in the stomach, and has almost no calories unless you are adding tons of dressing. Read one of my past newsletters for the perfect filling and nutritious salad.
3. Eat eggs and green beans
   - This one may sound strange but I got the idea from top Strength Coach Dan John. He has all of his athletes eat eggs and canned green beans for breakfast. The eggs are a great source of protein and the green beans have only 70 calories to an entire can (I can only eat a half can per meal). Plus the beans have lots of fiber and are green. Green usually means it has nutrients and is good for you. Mold doesn't count! Heck you can even snack on the green beans, they don't taste bad, I kinda like them, and they take up a lot of space in the stomach. Green beans, natures perfect binge food, no need to purge!
4. Eat healthy soups
   - Soups are generally very filling because of the large liquid content. This means you normally eat less. Now there are bad soups out there so use your brain. An Asian friend of mine makes a type of egg-drop soup with eggs, chicken and some seasoning. Add a few veggies and you are all set!

Follow my advice and watch your waist line get slimmer. Follow my Personalized Program Design training and watch the fat melt away. Just don't get upset at me if your body gets so nice that you experience one of those Axe Body Spray moments at the pool where you are overwhelmed by members of the opposite sex!

I'm guessing 'upset' won't be what you are feeling...

Until next time, train hard, eat well!

3. ABC Fitness & Yoga News:
"Saturday Kettlebell Class Starting"

Due to demand I am starting a Saturday kettlebell class at 12:30 PM.

The first class is June 9th.

All of you late sleepers (like me) can still get your weekend winks and then come for a butt busting kettlebell workout!

My group classes go beyond the typical gym fitness class. I teach safe lifting techniques to all first timers. Then each class we reinforce safe technique to allow you to push your body harder while avoiding injuries.

Attention is spent on functional movements and learning and mastering new kettlebell drills while getting a full body strength, conditioning and flexibility workout.

Whether you are training to pass a military PT test, just wanting to get "in-shape" or are exercising for the first time in your life the classes are structured so that "you" control the pace at which you go; "all out hard-core", "work into a good sweat" or "easy my way into it gradually."

ABC Fitness & Yoga, Denver's Premiere Fitness, Yoga and Kettlebell training facility! Click here for a link to the site and directions to the facility.

Come down and learn about how we can help you reach your goals; whether those be to get lean and tone, strong and healthy, improve performance in martial arts or sports, improving your kettlebell lifting technique or just learning what the heck a kettlebell is! Guys and gals of all ages welcome!

4. 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 strength and conditioning coaches. 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

5. Bonus Training Tip: "Low Back Health"

As many of you may know in my early 20s I suffered 2 severe herniations in my L4 and L5 discs in my lower back.

This injury was caused by poor exercise, the type of exercise most folks in the gym and fitness magazines promote. The type of exercise many personal trainers promote!

Unfortunately the 'popular culture' fitness industry sends Chiropractors and Surgeons most of their business.

I have written a fairly informative article on "Preventing and Recovering from Disc Herniations." This article can be found on my site in the 'Articles' section or it can be found on www.dragondoor.com.

If you are new to kettlebell training you may not understand all of the exercises I describe to prevent and treat back injuries; contact me to learn those exercises and more importantly 'how to correctly' perform those exercises.

You only get one body, take care of it starting today!!!

6. 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