Monday, December 7, 2009

The BEST.....

is yet to come...
things in life are free..
way to predict your future is to create it...
We have all heard these phrases before....
But this one is new to me and boy do I like the way it sounds!!!
The Best of City Search in Durham, NC!
Yep We, Rapid Results Fitness, were named best of CitySearch in 2009! Yippeee!!! We won for Best Gym, Best Workout, Best Personal Trainer, Best Weight Loss Program!

We are thrilled to be recognized for our continued committment to showing folks a better, proven way to efficiently blast fat loss, gain lean muscle mass,and build awesome core conditioning with no harmful impact to your joints.

We will strive to improve our program into the year 2010 and beyond. If you have never tried Rapid Results Fitness or our specialty kettlebell training, then you are missing out! Don't wait! Look us up on the internet or stop by to get started in a program that will make you stronger, leaner, healthier, and with more energy than ever before.

There is a new you just waiting to emerge! Don't take your health for granted!

Thanks to all who believe in us and what we do and your continued support as clients and members of RRF.
All the best!

Thursday, December 3, 2009

On the Move!!!!

Check the blog from the editor at Durham MAg for the scoop on Rapid Results Fitness! Woohoo1 So excited about 2010!!! Betsy

Saturday, November 28, 2009

Voting Continues!!!!City Search The Best of CitySearch Spa and Beauty

Now it's up to your local community to vote for their favortites! Voting has begun! Therre are only 4 dyas left to cast your vote!
I would love it if you would vote for us now! Voting ends 12/2 and the winner is announced 12/3!!
Thank to all who have helped make Rapid Results Fitness what it is today. We will only strive to make it better! With our new expansion underway ( we will be moving very soon, conveniently located by the way) and added amentities RRF will only continue to provide excellent instruction and class design like no other gym around!

Thanks for your continued support! To cast your vote click here:

Sunday, November 15, 2009

Sun never looked SO GOOD!!!!!

Ok, so I am sounding like a bit of a complainer... the rain, it was just too much! ( yes I know we needed it, the lake levels are up and my grass looks great!)But ahhh today! Awesome!!!! I spent almost the entire day outside! Even as I write this, I am still outside!

I am truly amazed at the outside world, nature in all it's beauty! Everything seems to have a purpose and an order....A structure, if you will...
You know what I realized too? We don't look up enough. Seriously, check your vision to see what I mean. When you walk, when you workout, when you are at the computer, how often are you looking down or barely straight ahead?

I think my Z Health colleagues will know what I am talking about. The effects of vision on our well being and how eye positon can make a difference in our performance and everyday functional movement. But today I guess I'm thinking more in terms of how good it feel to really take your eyes up and see the world above the horizon. Take a look...and be thankful....

So today, I trained outside on our new deck! Wow! No more splinters in my feet!! My training went well! It looked like this:
TGU 16 kg 4/4 x3
Overhead Lockout 24kg 10sec/10sec x3
Pistols 18lbs 5sec/5sec x3
Pull ups Lock off at top 5sec x6
H2H swings 24kg 12/12 x5

Very little rest throughout the workout
Overall RPE= 7.0

Today leaves me feeling energized and ready for the new week! Must be the extra boost of vitamin D I got today!!!

Sunday, November 8, 2009

Which one are you???

Quote for the day:
"Nobody enjoys lifting heavy things. If you meet people who claim they do, they are either not telling the truth or they are part of a confused group of people whom someone should keep a close eye on. " from the book Leven Thumps and the Wrath of Ezra by Obert Skye

Thank you Diana Meisburger for giving me this awesome quote! Reminds me just how unusual I am.... HaHa!

Wednesday, November 4, 2009

At Long Last! So excited I......

don't know where to begin! I guess I should start with the fact that my good buddy, Tim Anderson, RKC Level II, Battling Ropes Level II coach, and Z Health trainer of many levels has teamed up with me to produce a kettlebell workout DVD and we finally completed it! We started back in July/August with the vision of making a DVD for those kettlebell enthusiasts who train at home, but can't find the time to train and/or don't know how to design an effective, motivating, time - efficient workout that will blast fat and build lean muscle!
We came up with what I think is an awesome workout DVD that leads you through a warm up, and three dynamic workouts focusing on strength, cardio and a combination of the two. There is a tips and troublshooting segment to get the most out of your technique, along with a manual in pdf form to insure you get it right! Oh, also there are some really funny bloopers at the end as well! :-) Click on the banner on the right side of my blog for me details and order your copy today! Don't Delay! I am certain you will be glad you did!

PS Thanks Tim for taking a chance and believing in me. You are incredible and I learned alot from you!

Tuesday, October 20, 2009

Read slowly....

'May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others.. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are.. Let this knowledge settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us..'

PS Did I mention that I love kettlebell training?? :-) Have a great evening!

Sunday, October 11, 2009

Hope, Obstacles, Optimism, Inspiration, Passion

Do any of these terms mean anything to you? Can you relate to each, any, or all of these? Do you feel these in different moments of your life?

For me, they do. They strike a chord with me that I will not forget, hopefully. I believe we all are given opportunities in life and yes, obstacles as well. It is what we do with those that make the difference.

I want to show the world what's possible. What's hopeful. Lots of people have ideas or dreams, but they listen to the tape inside their heads that says, " I can't." Everyday, ordinary people do extraordinary things. If you simply view things from another perspective, new possibilities emerge.

Inspiration, it isn't something you can mail order from a catalog or online. It comes bit by bit and more often than not, it comes by surprise. Look at those around you with an open heart, you never know how inspiring others can truly be.

Does optimism attract optimism??? Does dwelling on the positive change your life? I believe the answer to these questions is yes. It can't help but do that. What you focus on, you attract. When you find your purpose, and it has to do with putting good out into the world, that good will reflect in your own life. Everything you want and everything you need starts to suddenly show up. Surround yourself with great people doing amazing things, and great amazing things come your way.

So to many who have believed in me, inspired me, thrown obstacles my way, or helped me discover my passion thank you!!!

My hope for anyone reading this is to discover your passion, have hope, conquer obstacles, and inspire others for the good of the world.

Have a wonderful day!

Saturday, October 3, 2009

Are YOU ready for change??

Let’s talk about how our brains and bodies respond to change.
In order to understand how Change affects us we must define the concept of the SAID Principle — the body always gets better at exactly what it does. While we generally talk about this idea in relation to movement and performance, the brain works the same way with regards to everything we do (or don't do).
Habits are easy. Our morning ritual is our morning ritual because we don’t have to think about it. We frequent the same stores, take the same routes, buy the same brands, and return to the same restaurants because it’s the path of least resistance. This is precisely why habits are so hard to break.
While this may all be common sense to you, what you may not be aware of is that the body actually prefers it that way. We are hard-wired for survival as opposed to performance, which means that we want to conserve energy as much as possible — you simply never know when you need to outrun a cheetah (or, in more modern terms, avoid hitting swerving car next to you because the driver is chatting on their cell phone). And, making any sort of change requires additional energy — the brain literally burns more glucose when we have to do something out of the ordinary.
So, when you decide to "go for broke" and make several changes at the same time, any unplanned events in your life can easily derail the change you want to make. Your body literally runs out of energy to manage all of the changes, and falls back to what it already knows in order to make it through the day. So, while it may be frustrating to make changes gradually, it is a much more realistic approach for guaranteeing success because both emotionally and physically it requires less energy and won't place unrealistic demands on the body. Remember, success breeds success, so it is much better to have many small successes that add up, than to take on TOO much at once, fail and have to start all over at square one.
With that in mind, let's look at a few examples of places where people often struggle to make changes, and some ways to ease in to change.

Get More Sleep

Americans are notoriously sleep-deprived. Accidents related to sleep deprivation have been estimated to have an annual economic impact of $43 to $56 billion, and recent studies even indicate a link between chronic sleep deprivation and obesity. If you need to sleep more and improve the quality of your sleep:
• Create a nighttime ritual. 30 minutes prior to bedtime, unplug. Get away from the computer, put the phone away.
• Work to standardize your hours of sleep to a consistent amount 7 days a week.
• Finally, shift your schedule in 15-minute intervals to work up to 7-8 hours/night. Move it back just 15 minutes one week, and then 15 minutes the next week. In virtually everyone’s schedule, there is 15 minutes that can be given up somewhere.

Eating Behaviors

Make just one change a week. Here are some possibilities:
• Cut out a snack.
• Add one vegetable.
• Change one spice.
• Move just one meal out from in front of the TV.
• Throw out one trigger food.
• If weight loss is your goal, count your calories for one week. The next week, reduce caloric intake by just 100 calories per day. Each week thereafter, continue to reduce your calories by 100 calories per day until you are eating at your appropriate caloric volume to lose weight.

Fitness Training

85-90% of individuals who start a training program quit within the first 90 days, and 85% of that group quits due to injury. Given the large number of adults who claim to be on a training program, that is an awful lot of false starts. So, how do you start a training program you can stick with? As you have probably already guessed, slowly.
• If your problem is you just don't feel like training, then our first recommendation is to choose something that you enjoy. Research shows your rate of success is much higher if you choose something you like, because you are considerably more likely to stick with it. So, this week, pick one thing you like, and commit to it for a minimum of 5 minutes and have fun. Soon, you'll find yourself getting your full training program in.
• If time is a problem, realize you don't have to spend an hour a day in the gym to get or stay in shape. Look for 10, 15, or 30 minute windows in your schedule. It all adds up.
• Lastly, if you are one of those 85% who quit due to injury, a mobility warm-up will make you more resilient against future injuries. That, combined with starting the first week at no more than 50% of what you think you are capable of and remembering never to push into pain, will go a long way towards injury-free training.

To summarize, 1) pick something you like to do, not something you feel like you have to do, 3) it doesn't have to be an hour, make it short fast and realize it is effective, and 3) ensure that your body is prepped for success by being prepared for movement.

Wednesday, September 2, 2009

Introductory Kettlebell Workshop

This two-hour workshop will cover basic kettlebell exercises. My workshop will show you how to use your body safely, effectively and efficiently. You’ll be amazed at what this universal tool, the Russian Kettlebell, can do with your body both in strength training, core conditioning and cardio without any impact to your joints! Kettlebells will give you a metabolism boosting workout in less than an hour three times a week with some amazing results! Come experience it for yourself!

Learn how kettlebells can help you get in the best shape of your life!

Sunday, September 20, 2009
2 – 4 p.m.

Pretzel Logic Yoga
3068 Trenwest Drive
Winston-Salem, NC 27103
(336) 760-0307

Registration and payment must be made prior to the workshop.
Register online at

$50 per person
Kettlebells will be provided

For more information please visit:

Tuesday, September 1, 2009

Ropes? Chains? Yikes!!!! Update..... in Chronological Order

OK it has been WAY TOO LONG since my last blog... And so much has happened I don't know where to start!

I guess I will start with the personal (professional) good stuff. My good friend, Tim Anderson, (RKC Level II and Z Health Guru also Level II Battling Ropes Coach) and I have been filming a video the past several weeks. We are very excited about it and hope the outcome will really inspire folks who purchase the video to keep training consistently with kettlebells and stay motivated to see the results they had hoped for. I gotta tell ya, Tim is a great trainer more importantly his heart is in the right place all the time. He is wise beyond his years and is just the best to be around. He has helped me in my own training and given me pointers not only in training, but in life. It is an honor to work with him. I look forward to sharing this video with each of you when we are finished.

Secondly, I have to say that last week was a highlight for me because we put our members of Rapid Results Fitness through the VO2MAx for the first time. They had no idea what they were in for. And I gotta tell ya the just killed it!! Kevin led them through the 6 minute cadence and then we hit the ground running. Next thing you know we hit 80 sets! Yep! WE made it. There were a few who tore their hands that led them just shy of 80 but all in all it was OUTSTANDING!!!! I was so proud of them and their efforts! Their technique was great and their spirit even better!!! You guys make me feel so lucky to do what I do! So a big thank you to each of you and big hugs from me to you!

So this brings me to Sunday, yesterday.... my day began with John Brookfield at the Level II Battling Ropes Coach certification. I showed up at 9am ready (or not) to conquer the ropes, chains and whatever else John threw my way. Needless to say there were times I wondered if I would get through it. This is no small feat. 20 minutes of velocity training, 1 mile pull of 100 ft of rope, 15 minutes of towel drill and miscellaneous drills that never seemed to end with chains, towels and the like. But John has a way about him that is comforting and keeps you going. IT was definitely a test of mind and body and SPIRIT! Yes God was with me for sure... There was no way I did that alone. My colleagues, Tim and Kevin know that for sure. Tim, I appreciate all your encouragement through it. I feel good about it and look forward to introducing others to the ropes and John's way of training. I think there is alot to be learned, experienced in tis kind of training. Very simplistic, almost like becoming "one with nature" really. Curious if any of you have done this, feel the same. Let me know your thoughts...

Keep training smart and with a happy heart,


Friday, August 14, 2009

OOOH! REALLY???!!!!!

Are we attracted to this? Is this the way of choice? I think NOT!!!! Notice the title "It's Hip To Be ROund"
Enough already! It is unhealthy, and unnecessary, end of story......PS Which one do you want to be???

NoticedIt’s Hip to Be Round Published: August 12, 2009
THIS summer the unvarying male uniform in the precincts of Brooklyn cool has been a pair of shorts cut at knickers length, a V-neck Hanes T-shirt, a pair of generic slip-on sneakers and a straw fedora. Add a leather cuff bracelet if the coolster is gay.

In truth this get-up was pretty much the unvarying male uniform last summer also, but this year an unexpected element has been added to the look, and that is a burgeoning potbelly one might term the Ralph Kramden.

Too pronounced to be blamed on the slouchy cut of a T-shirt, too modest in size to be termed a proper beer gut, developed too young to come under the heading of a paunch, the Ralph Kramden is everywhere to be seen lately, or at least it is in the vicinity of the Brooklyn Flea in Fort Greene, the McCarren Park Greenmarket and pretty much any place one is apt to encounter fans of Grizzly Bear.

What the trucker cap and wallet chain were to hipsters of a moment ago, the Kramden is to what my colleague Mike Albo refers to as the “coolios” of now. Leading with a belly is a male privilege of long standing, of course, a symbol of prosperity in most cultures and of freedom from anxieties about body image that have plagued women since Eve.

Until recently, men were under no particular obligation to exhibit bulging deltoids and shredded abdominals; that all changed, said David Zinczenko, the editor of Men’s Health, when women moved into the work force in numbers. “The only ripples Ralph Kramden” and successors like Mike Brady of “The Brady Bunch” had to demonstrate were in their billfolds, said Mr. Zinczenko, himself a dogged crusader in the battle of the muffin top. “But that traditional male role has changed.”

As women have come to outnumber men in the workplace, it becomes more important than ever for guys to armor themselves, Mr. Zinczenko said, with the “complete package of financial and physical,” to billboard their abilities as survivors of the cultural and economic wilds.

This makes sense, in a way, but how does one account for the new prevalence of Ralph Kramdens? Have men given in or given up? Are they finished with asserting the privileges that have always accrued to men. Or is the Ralph Kramden Barack Obama’s fault?

Hipsters, by nature contrarian, according to Dan Peres, the editor of Details, may be reacting in opposition to a president who is not only, as the press relentlessly reminds us, So Darn Smart, but also hits the gym every morning, has a conspicuously flat belly and, when not rescuing the economy or sparring with Kim Jong-il, shoots hoops.

“If we had a slob in the White House, all the hipsters would turn into some walking Chippendales calendar,” Mr. Peres said. Instead, the streets of Williamsburg are crowded with men who are, as he noted, “proudly rocking a gut.” Mr. Peres’s magazine has a term for these people: the new “poor-geoisie.” But the people lining up for $13 lobster rolls at the Brooklyn Flea last weekend hardly looked as if they were worried about making the rent.

“I sort of think the six-pack abs obsession got so prissy it stopped being masculine,” is how Aaron Hicklin, the editor of Out, explains the emergence of the Ralph Kramden. What once seemed young and hot, for gay and straight men alike, now seems passé. Like manscaping, spray-on tans and other metrosexual affectations, having a belly one can bounce quarters off suggests that you may have too much time on your hands.

“It’s not cool to be seen spending so much time fussing around about your body,” Mr. Hicklin said.

And so guys can happily and guiltlessly go to seed.

Women have almost never gotten a pass on the need to maintain their bodies, while men always have, said Robert Morea, a personal fitness trainer. (Full disclosure: my own.) It would be too much, he added, to suggest that “potbellies are suddenly O.K.,” but as lean muscle and functionality become the new gym mantras, hypertrophied He-Men with grapefruit biceps and blister-pack abs have come to resemble specimens from a diorama of “A Vanished World.”

“When do you ever see that guy, anyway?” Mr. Morea asked, referring to those legendary Men’s Health cover models, with their rippling torsos and famished smiles. “The only time you really see that guy, he’s standing in front of an Abercrombie & Fitch store.” Perhaps, he suggested, there is really only one of them. “It’s the same guy. They just move him around.”

Sunday, August 9, 2009

Wednesday, August 5, 2009

I am Living on the EDGE!!!!

As I realize I have not been blogging lately I feel the need to catch you up to speed on what I have been up to lately...

First off, the Va. Beach kettlebell workshop was awesome!!! We had a great turnout and the participants were very eager and showed great form as they swung the bell and "got down" with their bell during the get up!!!

Since the workshop, things at Rapid Results Fitness just keep getting better and better. Let me tell you why: I have to say for starters, I think I have the best members and clients ever, really! Why? Because if they are not giving their best in effort in class they are giving positive reinforcement to their neighbors in class. Moreover they just seem to get it... They realize the mind and body connection. At Rapid Results Fitness the workout environment is just plain fun!!! The camaraderie is fantastic!

Here is the best part lately, my clients are talking!!!! "What do you mean", you ask? They are seeing results and best of all they are sharing their experience with others!!! YEA!!!!!! It just makes me so happy to hear them one by one share tidbits of improvement, aahah moments, and real life achievements. I couldn't be more proud of each of them.

They have shared experiences and revelations that they each exclaim was a direct correlation to kettlebell training with Rapid Results Fitness. When I hear these words, it makes me thankful for every moment of what I do as an instructor.

So to them, I am grateful. The members motivate me as much as I may motivate them. We are in this together!!!! And to all my buds at RRF, "LIVE IN THE REP YOU'RE IN"!!!!! :-)

Oh, PS The Title " Living on the EDGE" is what I am doing lately too.... Experiencing, Discovering God Everywhere!

Wednesday, July 15, 2009

Kettlebell Workshop in Virginia Beach

I will be giving another Introductory Kettlebell Workshop in Virginia Beach, VA, on Saturday, July 25.

This two-hour workshop will cover basic kettlebell exercises. My workshop will show you how to use your body safely, effectively and efficiently. You’ll be amazed at what this universal tool, the Russian Kettlebell, can do with your body both in strength training, core conditioning and cardio without any impact to your joints!

Kettlebells will give you a metabolism boosting workout in less than an hour three times a week with some amazing results!

Come experience it for yourself! For more information or to register, please click here.

Tuesday, July 14, 2009

Get Ups At 10,000 Feet!!!!!

Below is an email I received from one of our very own members at RRF, Duncan
(his wife, Lucia also trains with us as well :-)). He has been doing kettlebell training with us for over a year now, I believe. Look at his amazing pictures and his words about training with kbs.... Awesome story and real life experience! I truly believe kb training improves your quality of life in MANY ways! Check it out!!! Ps Duncan is even wearing his Rapid Results Fitness T-shirt while skydiving! Duncan just took it to the next level! WOW!!!

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Betsy and Kevin,

I just wanted you to know that kettle bell lifting and everything you teach at Rapid Results comes in handy in unexpected ways! Last weekend (as I was telling Kevin on Monday), I went on my very first skydive (bet you haven't done that before, have you Betsy? I dare ya...!).

You can download a few pictures by clicking on the link (I'm still waiting for the video to arrive!).

Okay, although I really WASN'T doing Get-Ups way up in the sky, I definitely feel that the core strength and mobility work that you have us do each week has made me feel more confident, more self-assured, and more at ease, even jumping out of a plane! The experience was both nerve-wrecking and awesome at the same time--an unlikely combination of peak emotions, but I'm glad I did it (or maybe I should say, got it out of the way...).

I definitely feel that your work has helped make me feel better, functionally stronger, and more capable in day-to-day situations, which has really improved my quality of life. So I just wanted to say thanks to you both for all that you do each week! You're the best!


Images from Workshop at Albemarle Pliates & Yoga

We had a great turnout at Albemarle Pilates & Yoga on July 12. What a wonderful bunch (16) of folks! They took to kettlebell training like fish to water! I was impressed with how well they picked up the movements. We also got to do a little training outside, always a good thing! We learned the turkish get-up outside on Cindy's swank outdoor yoga/pilates area. It was hot, but most everyone accomplished a get-up with a shoe balanced on their fists. Great class! Thanks to all who attended! You made what I do most rewarding! I am grateful for the opportunity to share what I love! Teaching individuals how to use their body safely and implementing training with the kettlebell!!!

Friday, June 26, 2009

Can You Get Fit In Six Minutes A Week??

Read this in the NY TIMES, and it makes sense to me especially when I think about kettlebell training and the awesome effects of this form of training which provides simultaneous strength, cardio and core conditioning!!! When one thinks of this kind of training which demands mind and body working together one can not discount the fact that EFFORT MUST be involved! Do not confuse this with working toward PAIN. However, EFFORT does not mean EASY either! One must train with maximal effort to get the desired adaption from the body! Read this and ponder! I am off to the the beach for some Fun in the Sun--- a little surfing, shell collecting, beach football, lounging by the ocean, and of course kb workouts in the sand with the glorious sights and sounds of the surf! I CAN NOT wait! All the best, Betsy

June 24, 2009, 12:26 pm
Can You Get Fit in Six Minutes a Week?
By Gretchen Reynolds

A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.

The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans, like that second group of rats, can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?

The answer, a growing number of these sports scientists believe, may be yes.

“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.

Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too, although Gibala hadn’t been studying that effect. “The rate of energy expenditure remains higher longer into recovery” after brief, high-intensity exercise than after longer, easier workouts, Gibala says. Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease.

There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.” That level of discomfort makes some activities better-suited to intense training than others. “We haven’t studied runners,” Gibala says. The pounding involved in repeated sprinting could lead to injuries, depending on a runner’s experience and stride mechanics. But cycling and swimming work well. “I’m a terrible swimmer,” Gibala says, “so every session for me is intense, just because my technique is so awful.”
Meanwhile, his lab is studying whether people could telescope their workouts into even less time. Could a single, two- to three-minute bout of intense exercise confer the same endurance and health benefits as those six minutes of multiple intervals? Gibala is hopeful. “I’m 41, with two young children,” he says. “I don’t have time to go out and exercise for hours.” The results should be available this fall.

Tuesday, June 16, 2009

Time Flies when you are having FUN.....

And even when you are not! But I say this in a positive light. This month I am keenly aware of what month and year it is and how time flies! For me, kettlebell training began a little over two years ago. It was June 2, 2007(should have written this blog entry on June 2 2009). I was introduced to kettlebells then and have been hooked ever since! I am eternally grateful to my trainer, friend, and former business partner for my gains in learning the delicate intricacies of kettlebell training. From the moment my hands touched the kettlebell I knew I had found what I was looking for. I have been in fitness for many years (if I tell the exact number it will really make me sound OLD!!!!!)

But for me, movement began at an early age, 3 to be exact. I started formal dance training then and kept up with it through adulthood, in every way possible considering what life responsibilites as a single professional, married couple, and married with children lifestyle would allow. I began teaching all sorts of group fitness. Everything you could imagine that hit the scene. I enjoyed it all, really! Teaching people how to move, how to learn body awareness,the motivation of the people, the music, the energy, the challenge of finding motivation, of creating it, of changing lives...for the better hopefully.

But then I got upset with the broken fitness model... You know the one... Where the gym is packed with every sort of machine, every sort, of weight, every sort of elliptical, and treadmill. And most who are there are tryin their best or maybe not, just checking the box. Who is helping them? Are they in need of rehab for an injury? Has anyone shown them proper form? With anything they are attempting? I saw this repeatedly, with folks coming and going and leaving with the same results. Poor or even hurtful results. Results that never met their expectations.

I knew I couldn't stay in that environment. I wanted to make a positive impact on a larger scale than just making someone feel good in a one hour class. Sure, I had a great following for many years at many gyms. But I felt I hadn't shown them enough. The right stuff. Like how to use your whole body safely, effectively, efficiently. That' s when I found kettlebells. As an RKC Level II Instructor, I am intent on teaching in that manner. You see that is the way the RKC instructs their instructors. Methodolgies that teach you true mechanics of the body and how to train yor body safely and meticulously for amazing results.

For me I'm living the dream! It's hard at times, 'cuz I'm constantly holding myself accountable. Especially if things go wrong or don't meet my expectations. But I am
holding steadfast to the thought pattern that doing what you love, following your passion,using God given talents (if you are fortunate enough to realize what they are) will be rewarding tenfold for you and those you come in contact with. What's the hardest part? Behavior modification.... We all have patterns from time to time that need remapping, refocus, redirection... After all we all are creatures... of habit...
Looking forward to many more years of training with kettlebells and hopefully making a positive difference in people's lives one person at a time. Celebrate the little things!
PS I left out a big thank you to my friend who really was instrumental in putting me "in touch" with kettlebells all along! Thanks girlfriend for realizing my passion before I did!

Tuesday, June 9, 2009

Who Does Kettlebells?

Check this video out. You might find someone exactly like you who trains with kettlebells! Also, I'm one of the folks who was interviewed for this! See what you think:

Friday, June 5, 2009

Profile of Me in Durham Herald Sun

I was lucky enough to be profiled recently in the Durham Herald Sun. Follow the link and you can see what a day in my life is like!

Wednesday, May 27, 2009

Ok I'm beginning to see a Pattern here!!!!

Ha! Here I go AGAIN! Talking about how GREAT the RKC is!!! I just love what we do! How lucky am I??? It is not luck, I am just very grateful for the opportunities I've been given. Many people to thank for that, one in particular.... Anyway.....

Check out the latest videos from the RKC Level I certification April 2009 where I instructed. Awesome group of attendees and instructors! It'll make you want to get your certification!!!!

Watch Can you bring it? Trench-talk by RKC Kettlebell candidates, on YouTube at:
Watch Best Kettlebell instructors, RKC Certification, April 2009, on YouTube
Or watch both these videos on Dragon Door at:

RKC Kettlebell Training is the BEST!!!!!! Woohoo! Betsy

Tuesday, April 21, 2009

RKC Certification is BAR NONE!!!!!

Yep! I am stoked....AGAIN!!!! I absolutely love what I do! What do I do you ask? Well some who read this know, others do not. I am an RKC(Russian Kettlebell Challenge) Level II Kettlebell Instructor. And I am PROUD of it! "Why?", you ask. Because there is no other certification as powerful and complete about teaching you how to use your body. No other.... Yes that's right no other... Yes, we use the kettlebell and that's a smart choice because it is the most universal tool in fitness. But our certification, our methodologies are much more than just how to use the kettlebell safely for awesome results. Oh it is way more, we teach you how to use your body, every bit of it, safely,effectively, without injury. I know of no other program that does this with this level of detail and expertise.

If you wanna get strong RKC kettlebell training will give you that. If yo wanna get lean and drop body fat, RKC kettlebell training will give you that. If you wanna know how to use your total body, RKC kettlebell training will give you that....IF you wanna do it injury free, RKC kettlebell training will give you that!

I just got back from Minneapolis where I was an assistant instructor teaching 70 men and women how to use their bodies with a kettlebell for one jammed packed weekend! It was awesome! Energy is high at these certs. and everyone gets focused and empowered about why they are there. It is one huge feel good all the way around.

If you are looking to learn kettelbell training or go to a cert to become and instructor in kettlebell training then the RKC cert is the place for you. Look no further, there is no substitution for the best. Learn from the best, Pavel Tsatsouline, the Master and Seniors Instructors and all the other RKC instructors will teach you with utmost technique.

Hope this sparks you to think about fitness in general and what you are currently doing. Whatever it is I hope you are doing it safely, and using your body the way it was designed to be used. All the best!

Monday, April 13, 2009

All I can say is WOW!

I arrived home last week from training the Navy SEALS with fellow RKC instructors and of course, all under command of our Chief Instructor Pavel Tsatsouline. It was an incredible experience to train with the SEALS. I felt privileged and honored to be asked to go and instruct these well conditioned men in kettlebell training. Although the weather conditions were poor to say the least, the SEALS seemed to remain focused on learning the methodologies that we incorporate so strongly in KB training. As I drove home from the cert I felt invigorated and proud of what we do as instructors, and wholeheartedly believe in the RKC community and how we teach. I hope to have more opportunities to train with men and women who have made such honorable commitments to protect our nation. It was truly a blessing to me.

This week I leave for Minneapolis where I will be assisting another RKC Kettlebell cert. I always enjoy going as I get to catch up with many friends and familiar faces and make new friends as well among fellow instructors and attendees. I'll miss my peeps at the Studio, though! Thanks to the members and my colleagues Kevin and Naina of Rapid Results Fitness for allowing me to take part in the certs when invited. Our members and colleagues inspire me in every sense of the word!

Sunday, April 5, 2009

I owe you!

I do really... Confessions that is.... I never really wanted to go this long without writing on the blog,(that is confession #1). Secondly, I need to explain what Ive been up to and where I "failed", sort of. Let's go back to 3/23/09. I decided that I would start keeping a food journal for three weeks to keep me on track and dial back to really healthy eating. I have always done pretty well but I have also indulged from time to time in not so nutritious habits. My decision to get back to healthy eating was not for figure competition sake or to look good in a bathing suit (although the thought crossed my mind) but it was to be able to identify with what my clients go through. I have been coaching them on healthy lifestyles including not just the physical fitness part but also the nutrition part.
So I started out pretty well, conscious effort all the way around. Eating 5 to 6 meals a day with protein at every meal and portion control and most importantly loggin' it all down so that I can really KNOW what I put in my mouth on any given day. This part alone can be extremely daunting for lots of reasons...

Well so I did this for 5 days straight... Then WHAM!!! I started to get off track. And not just off track but as far as I was concerned "out of control" . Eating just took a dive. The wrong food choices basically. I was so disappointed with myself. Because frankly when I looked back at why I blew it, it was totally stress related!!!! So what was the take away? Well that I was susceptible too to stress related eating. And all the ramifications that go with that. I.e. guilt, defeat, lost cause, etc.... More importantly that even the most self disciplined "lose it every now and then". My reasons were simple to see when you look at WHY I ate and WHEN I ate... I was handling work, family, projects, bills,deadlines and commitments, everything hit at once and was time sensitive. I caved....

Well so I didn't report about it right away on this blog. But I am now... So what happened in the mean time you ask? Well, I decided i could do one of two things. I could say "screw it" who needs a log of what they ate. Or #2 i could START OVER.... well guess what, I started over... Did it put me two steps ahead? No, remember I already blew it. BUT it didn't put me any further behind either... That is the key.

We all have trouble and strife from time to time. We all deal with life stresses in different ways. But this truth holds out. We can start over. It may be difficult it may be challenging it may be overwhelming. But have faith believe and persevere. Every positive step counts for something. Really.
So I get back on track, and before you know it, clarity kicks in. I mean clarity about the tasks that overwhelmed in the first place. Yippee! I gained strength against my own weaknesses. Ok I'm rambling at this point.

So I leave you with this:
Accountability is key. Somtimes it is easy, sometimes it is hard. But once you make the committment to hold yourself accountable, things start to fall into place. It is working for me. But i do it ONE day at a time....

I'll post again in a few days. I am really excited as I have been given the opportunity to train the NAVY SEALS in VA. Beach, VA in kettlebell traiining. I am so fortunate to do what I do. It is my passion and I love it!

Sunday, March 22, 2009


In your mind I mean...."What am I referring to?" you ask. Your goals for an example. What do you want to achieve? It has been said and proven that if you picture the desired outcome it will happen. So go ahead, picture it in your mind.

For me, it's about lean muscle mass. Gaining it and keeping it, getting to 9% body fat. I'm at 10% now (have been for over a year now with a few 8% and 9% in there for competition days). Another visualization that I have is my ability to get stronger. I literally picture what it looks like for me to do the actual movement, whatever the movement may be. I eluded to this earlier in one of my first blogs when I said I usually visualize the dance choreography before actually performing it. Little did I know how "right on" I was in doing so. Years later and this brain of mine (and body) still responds to this way of training.

I practiced this visual the other day in two scenarios: I was doing the Getup with the 28kg. Before doing it on the left side(my weaker side) I visualized (or imagined if you will) what it would look like doing the whole get up with super duper control with the 28kg. Lo and behold it worked! I did it with the right arm. Sure enough I performed on that side as well. After doing this I thought I would try the clean and press with the 20kg with that whole mind set. I had done it the day before, but without the visualization. So to be honest I was a little intimidated to try it again the next day for fear it wouldn't happen again two days in a row. Not sure if it was the extra Wheaties that day (ok, I don't eat cereal!!!) or what but I was able to knock off three one rep sets left and right with no rest in between. What the heck??!!!!!

Wow! SO all I'm saying is use your "imagination", your positive thinking, your visualization, your brain power to achieve what it is you want to do. IT could be anything.

How about this for a visual? It's springtime right? So I am working on spring cleaning. My house, for starters. My family is tough on our living space. Lots of unnecessary clutter, dirty walls with smudge prints and a few dented sheet rock walls ( I have three boys, I suppose it is only gonna get worse cuz they are just 5, 10, and 12) and they have taken up Lacrosse which isn't so healthy for the walls (sticks and hard rubber balls in the house, not good). I'm thinking how am I going to tackle this cleanup. Where do I start?

When I began to focus on what I wanted it to look like I began to be able to stay focused on the work at hand and yet driving toward the outcome. No it is still not completed yet. But I have made progress. And there is "peace" within me to start again the next day and see it through.

Whatever you want to achieve, don't let your mind go on autopilot. Imagine your goal and let your brain work with your body to make it happen. Get the positive reps in. Guaranteed you'll move closer to your goals.

Tuesday, March 17, 2009

Too busy exercising I guess.... (big smile!)

How many days just went by????! Ugh! Ok, I'm back now, ready to fill you in on some of the facts I've been thinking about lately.

We have all heard how exercise is good for you. There are many statistics that support this. But I have read a few lately that I think is worth repeating. Of course movement is critical to achieving and maintaining health. Here are some sobering facts: Breast cancer will affect one in eight women, but three hours of exercise per week reduces the incidence by 30%. Add one more hour and reduce the incidence by 60%!!! Boy now that gives you a WHOLE NEW REASON to train your body more frequently (so RRF KBers, I look forward to seeing more of you in class more frequently, the number 4 comes to mind ).

I guess this statistic hit home for me as I know several women battling cancer right now. It is truly a scary disease. I know there is no guarantee in life of what we will or won't have to face. But I do believe in taking responsibility for our own health and controlling what we can through proper nutrition and exercise.

I do not take my good health for granted. I am thankful for the ability to move (without injury or pain) everyday. I find true exhilaration and a natural high in the ability to move,dance, kettlebell train, run with my kids, etc.

I encourage anyone reading this to not waste another minute being sedentary. We must not take our bodies and good health for granted. So what are you waiting for?? Get moving!!!!

Friday, March 13, 2009

Now here is a reason to exercise!!!!!

Ok, It's late! I should be sleeping and recovery, we call it... I know I NEED it. So here's the deal, I'm gonna leave you with a teaser about tomorrow's blog. The title gives you a hint! Til tomorrow, sweet dreams....

Sunday, March 8, 2009

212 degrees

I have added a link below that I strongly encourage you to watch. even if you have seen it before it is well worth watching again and again. Very powerful for each and everyone of us, no matter what the circumstances are. Save this and re-read it daily if need be. It could make all the difference, just one degree....

Thursday, March 5, 2009

One Without the Other, I Hope Not!

Something has been bugging me this week... In a good way! Ok let me rephrase that. As I think back to the week's training-- my clients' and members' training as well as my own, two words rang loud and clear to me literally all week (yes I know it's just Thursday night). Those two words are MIND, BODY...Think about this for a moment....

Let me explain what I'm thinking. It has been said (I preach it daily) that in kettlebell training your mind and body work together to produce the overall outcome of the muscle contraction,quality and technique. Here's the thought that has been "bugging" me: Why did we ever think that physical exercise was EVER mindless???? Seriously think about that!

I come from a dance background so I "get it", the mind part....
You have to use your mind in conjunction with your body to get it to perform, look and feel "right" in dance. I would visualize the movment and choreography before I actually performed the sequence or movement. When doing this the results were far better than if I just "winged it".
This mindful movement, if you will, produces body awareness. If you can gain that sense of body awareness you will be able to FEEL what works correctly and safely for your body. You will truly end up self correcting bad movements. This can carry over to everyday life.

You wil not only begin to improve your technique but you will begin to really focus on what your body is feeling when you perform the movement. For example, what muscles are contracting, what body parts are being taxed, what body parts may feel discomfort,etc. When you begin to really pay attention to your own body and what it is doing you will then begin to see the carry over effects of better quality of the exercise, desired results of the exercise will increase, and you will end up with alot less injury in the process because your mind was engaged in everything you did!

I guess this is what I love about the RKC and its philosophy of kettlebell training... Total body, all the time. Mind and Body together. You do not just perform the exercises, you think about the rep you're in and what your body needs to do on each and every rep with the best technique ever. This makes for one power packed, results producing workout, my friends! Some Kettlebellers might not appreciate this comment, but it is meant with the highest regard to both forms of training... Kettlebell training truly is like Formal Dance training. Both require and demand your full attention, MIND and BODY working together! :-)

Monday, March 2, 2009

First of many?

So this is a first for me...Blogging that is... Why is this so difficult for me?? Stepping out of my comfort zone for sure... And what do I have to say anyway that is SO important?? DO I write it for me? Will anyone else read it? And if so, what will they think? Hasn't it all been said before? Could I say it differently and would it make a difference? Will it make a positive impact or a negative one? Well I guess there is only one sure way to know how it feels. And that is to just dive right in... Here goes...

A quote I never tire of: "The definition of insanity is doing the same thing over and over again and expecting different results" I just love this quote, because if you think about it, it applies to everything we do or don't do and covers just about every facet of our lives.

As it relates to training and meeting fitness goals, I ask this question: Are you getting the desired results? After many years of teaching group fitness and personal training I still marvel at the droves of people headed to the gym this time of year to hop on the treadmill, jump into class, or lift a dumbbell in front of the mirror. Do they have a goal and more importantly a plan to meet their goal/s. Or are they simply "checking the box"? They're plodding away on the treadmill thinking about what they didn't get done today...what to eat for dinner...details of the workday, financial woes, BLAH,BLAH,BLAH!

Maybe the goals ARE set, the plan IS in action. But maybe what's missing is the
FUN of it??? Training I mean... It's been said if you are not motivated you won't stick with the routine. That is true for sure. I look at what I love doing... Kettlebell training. Besides the obvious benefits of KB training, (those who train with KBs know what I'm talking about), I do it because I LIKE it. I stick with it, because I LIKE it. And of course it's working... Why is it working because I LIKE IT, I'm MOTIVATED to keep doing it, therefore I'm getting the results I'm looking for. Make training fun and you'll stick with the program. Pick up weird shaped things, run and jump over stuff, play with your kids, whatever. If you associate training as fun and with something you already enjoy doing, you will be successful and stay healthy for the long run. Have fun, spend time with your friends and family, do something good for your brain, your heart, and your body.

Why am I big into the feel good part? Because I truly believe if you're not doing what you're passionate about, you won't be satisfied with the results in the end, good or bad. Life is short, there are no guarantees. We only have one body, one heart, one soul, one mind. Use it lovingly, carefully and wisely. Your whole being will love you for it! :-)

Tuesday, February 24, 2009