The Kettle Belle

The New Year 2012 and My Resolutions

2012-01-02T17:04:00.001-05:00

So here we are another year upon us! I am excited but just a tad tired from last year. Why? Because I did some things that affected me negatively. Hhmmm... you may be thinking wow that is not a very positive way to start out the New Year. But the thing is I believe in reflection. Reflection of the past can lead to many great changes and improvements if we allow it. We must be willing to admit our faults, our wrong doing, and our mistakes in order to grow from the past and of course not repeat such errors in order to see change(or positive results).

In the fitness industry we talk about this all the time, right? We talk about food intake, nutrition,injury prevention, exercise and how habits are behavior and in order to see results in our fitness we must change our BEHAVIOR.

But how do we do that? It is HARD! No one said it would be easy. And if they did they weren't telling the truth! Changing our behavior (which is a habit,btw) is hard! Why because you didn't get there over night. It became a pattern... Just like in kb training when we harp on technique and avoid bad body patterning using the kettlebell, if we keep doing the movement incorrectly it will lead to bad form and possibly injury!

Our daily lives are much the same way!!!!

No, I'm not implying that we must lead perfect lives everyday. But I am saying that what we practice day in and day out forms our lifestyles and patterns, interactions with others, relationships, and yes right down to exercise and nutrition is all affected by the other things we do in our lives. In order to change behavior you must break the cycle....(of that behavior)

When I think about my own personal change, I must reflect on how I felt before (last year, last night, last week,etc). And realize why I felt the way I did and what was good or bad about it. I have a resolution for myself that may seem ridiculous to some, but for me after some reflection (which btw, I am still reflecting upon). I am hopeful that this one change will impact other facets of my life which will allow for healing, positive energy and peace within my soul, my very being. Sounds crazy over the top deep, doesn't it? Well, behavior change is deep! And requires soul searching on many levels...

Having said this though I do believe that we must take change in tiny steps. This one thing I plan to do is a small step. But if it works the way I think it will, it will bring freedom and peace within me that will shake my whole being in a very positive way.... and you know what else, it will effect others positively too. The very folks that I come in contact with will be affected as well, positively, I hope.

Accountability is another big part of creating behavior change. This means telling someone you can trust to hold you accountable. Many effective trainers and coaches are utilized for this. And it works! I plan on sharing my resolution with my spouse and also others at my studio. It will help me hold myself accountable for my actions.

I don't anticipate this to be easy. But I have had enough of the bad patterning in my life and want to create a change for myself so that I can stop, be thankful, relax, find peace, and beauty around me without my life passing too quickly and taking things for granted. And you know what,, accomplishing this will probably spill over to a better diet and a better midsection (think cortisol levels). I am excited and hopeful., I want you to be too.

Here are some key points for you to ponder in regard to behavior change when it comes to fat loss, nutrition and exercise for the year 2012.

1. Realize that exercise alone doesn’t work.

2. Find a big motivator.

3. Find something to lose.

4. Choose proof over theory.

5. Do one small thing every day.

6. Make your commitments a little too easy.

7. Find someone to answer to.

8. Focus on behaviors, not outcomes.

9. Let your coach track the results.

10. Get a support network.

If you want to, drop me a line and let me know what you think! I wish you the very best this year!

Pullups, one of the hardest exercises to do?

2011-12-21T17:11:00.000-05:00

You betcha! Especially when done correctly! Check out these variations and other superhuman bodyweight exercises! These guys definitely know where their lats, and abs are, and how to maintain high body tension! Awesome work and something to aspire for! http://msn.foxsports.com/video?videoid=a2205bb8-3ea2-411d-8c9d-114e48c58e0a&src=v5:share:email:uuids&from=email

Make Exercise Part Of Your Fight Against Cancer

2011-11-16T20:46:00.000-05:00

This article comes to you by my guest blogger, David Haas, who recently has been researching and writing about how beneficial cancer support networks and also staying physically fit is to people going through treatments, in remission, and even family members of cancer patients. It is our hope that each one of you who reads this will be inspired to stay active through your course of treatment for cancer.
When you are fighting cancer, you get serious about your health very quickly. You willingly endure difficult treatments, constant check-ups, and endless waits for test results – all with the goal of getting healthy. But it’s amazing how many cancer patients fail to follow a regular exercise routine, even though exercise has been proven to improve general health and to provide the physical and emotional boosts that can be useful in a fight against cancer.

Exercise strengthens your heart, stimulates the production of adrenaline, and can dramatically improve your energy levels. If you are currently receiving cancer treatments, you know that energy is a very valuable commodity. Treatments such as chemotherapy can cause severe fatigue, making even the most routine tasks seem insurmountable. By sticking with a regular exercise program – even if it’s just some light walking each day – you can regain some of the energy you lose during treatment. You will have the pep you need to socialize with loved ones and participate in your favorite activities.

Fighting cancer can be psychologically taxing, and exercise has been proven to promote a sense of happiness and well being. Exercise causes your body to release endorphins, which travel to the receptors in your brain and act as mood enhancers. Staying upbeat is critical to fighting cancer, and endorphins can play a crucial role in giving you the positive outlook you need.

Cancer treatments can compromise your immune system, leaving you less able to fight infections and other common illnesses. But exercise has been proven to boost the body’s immune system by flushing away harmful bacteria and by increasing the activity of white blood cells. According to the National Cancer Institute, studies have shown that people who exercise regularly may be less likely to develop certain types of cancer, and researchers have speculated that this is due to the positive effects exercise has on the immune system.

Be sure to consult with your doctor before starting any exercise program. Your doctor can help you design an exercise regimen, or may know about exercise classes specifically designed for people fighting cancer. With certain types of cancer that target the lungs, such as mesothelioma, the thought of beginning and sticking with an exercise program may be intimidating. But your doctor or physical therapist should be able to show you some low-impact exercises that will keep you moving without causing you to lose your breath.

2011-10-25T12:50:00.000-04:00

I hope you all will come out and participate in our Swing -A-Thon fundraiser for this worth while cause. Please read below from one of our Rapid Results Fitness Instructors who is in charge of this awesome event!!!
Dear Friends and Fellow Kettlebell Enthusiasts,

I hope that you are doing well. I was recently recognized by the local Cystic Fibrosis (CF) Foundation as an outstanding young professional in the RTP community. In accepting this distinction as part of the Top of the Triangle inaugural class, I have committed to raise at least $2500 to help support the Foundation's research and care programs. Betsy has graciously allowed me to host a special fundraising class at Rapid Results in which ALL proceeds from the class will support the CF Foundation!

WHAT: Kettlebell Class and SWING-A-THON to benefit the CF Foundation

WHERE: Rapid Results Fitness

WHEN: Sunday, October 30, 2011 at 1:30pm

Instead of the usual $20 drop-in, I am asking that you donate at least $15 to participate. The class design will accommodate individuals new to kettlebell training as well, so absolutely feel free to bring any one in your life that has been curious about kettlebells with you. This includes family members, your significant other, friends and work colleagues--the more, the merrier!

In addition, a special Rapid Results membership discount will be made available for those who participate. Please mark your calendars and plan on coming to get a great workout in and simultaneously support a great cause.

In the event that you are unable to make it and/or would like to do more to support the CF Foundation, just click on the link below to make a donation which will be credited to my fundraising efforts. Any amount you can donate will be greatly appreciated! It's also important for you to know that the CF Foundation is an efficient, results-driven organization. All contributions are 100% tax deductible and nearly 90 percent of every dollar is made available to support research, care and education.

http://www.cff.org/LWC/NainaBhasin

Many of you may already be touched by someone fighting CF. Not so long ago, children diagnosed with CF weren't expected to make it to kindergarten and now the median life expectancy is 37 years. Tremendous progress has been made in understanding the disease, improving treatment and developing a strong drug pipeline and I really do believe that will continue to see significant advances in controlling and curing CF in our lifetime.

I look forward to working out together to make a difference in the lives of those with CF. Thank you for supporting me as well as the mission of the CF Foundation.
Best,

Naina

Fighting Cancer with Fitness

2011-10-18T20:25:00.002-04:00

As many of you may be aware October is Breast Cancer Awareness month. National Breast Cancer Awareness Month is dedicated to increasing awareness of the importance of early breast cancer detection. In keeping with the theme of awareness of cancer, this blog post is dedicated to the awareness of cancer (of all kinds) and the positive effects exercise can have on cancer patients fighting this dreadful disease.

Through the power of the internet, my guest blogger, Liz Davies, and I "found" each other. She had come across my blog and asked if she could submit an article regarding the power of exercise and it's effect on cancer patients. This is near and dear to her heart, as it is mine, so of course I was thrilled to post it now. Our hope is that this message will reach many and especially those fighting this dreadful disease.

Fighting Cancer with Fitness

Unfortunately, many people in the world are faced with having to fight cancer. Cancer treatment might include chemotherapy, radiation, surgery or medications. These treatments could have side effects, such as fatigue, nausea, vomiting or constipation. Therefore, many people are now choosing to fight this horrible disease and its side effects with fitness.

People who have cancer feel that they just do not have the strength to do any sort of exercise. However, fitness can give individuals cardiovascular endurance and reduce anxiety. It can also help lower blood pressure, decrease depression and fight fatigue. Fitness can give cancer patients a feeling of control and self-esteem.

Cancer patients are told that it is a good idea to exercise about 150 minutes each week. Walking, swimming or jogging are examples of fitness activities that could help cancer patients. Stretching is also a good activity to do. In addition, studies are now showing that fitness can prevent cancer from returning, and it can possible stop the progression of the disease.

After being diagnosed with cancer, fitness can actually reduce the chance of dying from the disease. Furthermore, chemotherapy is hard on the immune system; therefore, exercise can help mend the immune system. Cancer has also been known to spread faster in people who over obese. Therefore, fitness also helps control weight, which might be associated with a more bleak diagnosis. One of the side effects of cancer treatments is the loss of bone and muscle mass. Exercise can help eliminate these effects. This is true for all types of cancer including breast cancer,pancreatic cancer , and even rare types like papillary mesothelioma.

In women, exercise decreases levels of hormones and insulin to avoid the development of breast cancer. In addition, fitness can help reduce the chances of colon cancer because exercise produces a general balance of energy. Because hormone metabolism and insulin are controlled by energy, the colon does not have as much exposure to carcinogens.

Many people worry about whether exercise is safe for cancer patients who are undergoing treatments. It is completely safe for individuals who are receiving cancer treatments to exercise. However, patients should not push or overexert themselves.

When someone is diagnosed with cancer, fear can creep in. Therefore, people need to have the strength to fight and to not give in to the disease. Exercise can help give cancer patients the perseverance that they will need to endure during this difficult time in their lives.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Do Kettlebells Isolate Muscles??

2011-10-10T16:42:00.001-04:00

That's a great question. The reality is, whether you are doing a biceps curl or triceps extension, your body doesn't work in isolation.

EVERYTHING is working, just at varying degrees.

A class member recently asked how to "isolate" the triceps with kettlebell training.
The answer is simple: Press, press, press some more.

Oh, and here's the best part: According to some of the leading strength coaches in the field, the triceps are primarily fast-twitch muscle fibers, which means that in order to "tone" them, you need to use heavier weights, which of course means you must use lower reps.

Not only that, the triceps are made up of three parts: the medial head, the long head, and the lateral head. The part that makes your arm look the tightest is the long head and it is best worked heavy from an overhead position.
Good thing we perform our presses with heavier weight and lower reps!
If you look at my arms, they were built off compound exercises, like the clean and press, the snatch, rows, and even squats! You can train yours the same way for similar results.

What's the bottom line? If you want tighter looking triceps, learn how to push your feet through the floor, pull your kneecaps up, squeeze your butt, tighten your abs, power breath, crush the kettlebell handle, and press from the lat. That way you'll use your WHOLE body to make your arms look better and not only that, your entire body will be worked in the process--also proving that you can't work the body in isolation!
See you in class.

Pullups Can you do them correctly and what does Correct Form look like anyway?

2011-05-27T21:09:00.000-04:00

Well, I have definitely been off the grid of this blog for entirely too long! I am back now and hopefully will blog quite alot more often.
Recently, I had been asked to video my pullups in hopes of helping a fellow RKC as she prepares for the RKC Level II certification.
There is a lot of bad form out there when it comes to pullups. Understandably so, it is probably the hardest exercise to accomplish. Most people cannot do pullups, at least not correctly.
Let me explain. Most people attempt to pull up over the bar using their biceps,elbows, and shoulders. Creating all kinds of wasted movement through the torso, legs, etc. Alignment completely out of whack and no high tension contraction throughout the body... When and if they do get themselves over the bar they end up with racked shoulders, biceps, and elbows....and no successful rep range to their pullups.

The pullup is difficult because most people haven't mastered the ability to link their shoulder to their lats. And in order to pull from the lat(which the CORRECT way to do a pullup) they must be able to pack their shoulders into their lats. This is only part of the equation in a pullup. The other huge component that most people miss is the ability to contract and create high body tension throughout the body specifically the torso (or trunk).

But one mustn't give up. There is hope! And through consistent effort a pullup done correctly can be accomplished. For many of my clients it starts with planks, pushups and dead hangs from the bar. These three movement patterns help the individual learn high body tension while initiating shoulder stability and lat control. All necessary for doing pullups and chin ups. BTW, some people don't know which is which. Learn the difference before you practice....

http://www.facebook.com/video/video.php?v=2064828861264&oid=227817477234984&comments

http://www.facebook.com/video/video.php?v=2067866857212&comments

Above are links to the videos I posted to Facebook not too long ago in order to help a fellow RKC instructor. My hope is that it will help you too. Take a look and let me know if you have questions. You can email me rapidresultsfitness@gmail.com or comment here.

What is It to Be a Man? To Be a Woman?

2011-04-08T14:16:00.001-04:00

I don't know about you, but I have often wondered what it means to be a man (raising 3 boys) and then into my own psyche and self reflection what does it mean to be a woman. Joe's life reflects a painful journey into discovering the purpose for life. His inspirational story as told by Jeffrey Marx earned a Pulitzer prize. The book leaves you asking yourself well what does it really mean to be a woman, a man? And the answer really only comes down to two things! Whoa! I was blown away how much the social media, and misinformation has scewed our thoughts about ourselves and others to this degree. Just eyeopening for me anyway, especially in parenting. Things that I took for granted take on a whole new view. And the amazing, wonderful thing is that it is working. Bless this man Joe Ehrmann for he is helping millions I believe, one individual at a time making this place a better world. Read it and post your comments back here on my blog. I would love to know your thoughts.
Even down to my own training with kettlebells whether I am training clients or myself. His principles apply to the littlest of things too. Simply spot on!

4 More Days Left!

2011-01-27T21:43:00.001-05:00

That's right! 4 More days to take advantage of HUGE savings on your membership and flexpasses at RRF! As a special incentive to motivate you to jump start your fitness goals for 2011, we are offering a 25% discount on all memberships, flex passes and renewals.

I encourage you to take time to do this for yourself! Commit to your fitness routine and a healthier lifestyle this year in 2011! And with a huge 25% off savings you'll want to share this with your friends, co- workers, and loved ones. So spread the good news! By now,your friends, and family know where you train and how much you love training with us. And now they have a chance to join in on our AWESOME results-oriented program and the savings.

The next Jump Start class is Saturday, January 29 at 10:30am! Encourage your friends, family and coworkers to come to it. You can even come train at 9:30am class and stay after with them to hear the intro class again! Remember how much fun it was being sore the first time?! Refer your friends,etc to our website at www.rapidresultsfitenss.net for other jump start dates and details about us! Don't miss out on this opportunity to save big and commit to a healthier lifestyle! Plus we all know how fun it is to workout together! You must admit we do have fun in class, even if we are feeling the "love" of the kettlebell!

Never tried the other classes we offer? Then try NOW. With this kind of savings it won't be a waste of your money! Give it a try! TRX, as many of you already know, is an absolute Blaster! Not only that, it complements kb training SO WELL!!

Need some time spent on flexibility and mobility? I am pretty sure we can all answer yes to this one! Then you owe it to yourself to try our Yoga with Linda and Brooke. These classes will be good for you. And now that we offer yoga on Sundays at 4pm you will end your week feeling renewed!

No excuses! Get results while the savings are huge! This 25% discount ends January 31! That is just 4 days away!!!

Already have an RRF membership? Just tack it onto your current membership! Have questions? Email me at rapidresultsfitness@gmail.com. I'll help you figure out the best course of action for you to allow you to meet your health and fitness goals this year!

All the best!

Betsy

Thinking about buying a kettlebell?

2011-01-25T08:35:00.002-05:00

Then you MUST see these videos from my friends Laurel and Andrew. They show you the differences in what you are paying for when you buy Dragondoor bells as opposed to other brands of kettlebells. Make no mistake, Dragondoor has the highest quality kettlebell and well worth your investment!

http://www.youtube.com/watch?v=uI70SpXil8Y
http://www.youtube.com/watch?v=P83IzC8bxFY

IF you have any questions or comments feel free to leave your comments here.
All the best!
Betsy

3 years STRONG!!!!

2011-01-04T07:53:00.002-05:00

WooHoo!! Rapid Results Fitness is 3 years old! Come celebrate with us on Saturday, January 8! If you are curious about what our program is all about now is your chance to come check us out for free! Come play with the ropes, check out TRX, meet our staff and current members and learn Kettlebell swings for free!!!!!

2011-01-01T11:30:00.000-05:00

The #1 Thing You Absolutely Need for Successful Fat Loss in 2011...

...A Plan.

But not just ANY plan--A PROVEN plan based on real-life, "in-the-trenches" experience and the latest scientific research on fat loss.

Look--you can waste time trying to figure all this out on your own, or you can enroll in a program that is backed by 25 years of "real-life" experience--Rapid Results Fitness.

How many hours of cardio do you REALLY need to do per week to burn fat--One? Three? Five?

Which ab exercises are the best to lose weight in your tummy? Crunches? Jack Knives? Planks?

Which diet is the best for losing weight? Atkins? South Beach? Mediterranean Diet? Nutrisystem?

We've seen it all and done most of it and we've come up with a successful plan that yields results--Rapid Results.

You'll experience the best exercises for fat loss not only during your workout, but the best exercises that ensure you keep burning fat LONG AFTER YOUR WORKOUT IS OVER--EVEN THE NEXT DAY!

You'll discover EXACTLY what the best ab exercise is and how you can get a tight, flat stomach without having to do thousands of neck-straining crunches.

You'll also discover how to eat for maximum fat loss and finally understand the difference between "weight" and "fat" and how focusing on one can actually sabotage the other.

You'll learn all this and more in the ONLY program of its kind: Rapid Results Fitness.

Don't let the first Monday of '11 be the same as the last Monday of '10.

Make 2011 the year you finally reach your weight loss goals. Sign up for our classes at
http://www.rapidresultsfitness.net/class-registration.asp NOW and wake up in 12 weeks tighter, leaner, trimmer, and stronger.

As a Special incentive to motivate you to jump start your fitness goals for 2011, I am offering a 25% discount or all memberships and renewals. But register NOW, I am offering this discount starting now through the end of January 2011.

While you’re there, make sure you sign up for our Free Special Report, "The Top 5 Lies About Weight Loss."

See you in class!
Betsy

P.S. I almost forgot to tell you--when you register for classes you'll receive our ACTION PLAN for fat loss--It's a tutorial designed to provide you with all the information you need to lose between 1 and 3 pounds of fat per week for the next 12 weeks. You'll receive a detailed email a day for the first 7 days and then 1 email each week for the next 11 weeks. Isn't that GREAT?!!

P.P.S. Wow--I can't believe I even forgot about this--We also provide community support, a vitally critical and often overlooked powerful motivator in successful fat loss. We'll tell you more about it once you sign up. Now go sign up HERE if you still haven't done so.

December 31, 2010

2010-12-31T14:38:00.002-05:00

It's New Year's Eve--Is Your #1 New Year's Resolution the Same As Everyone Else's?

Did you know that the #1 New Year's Resolution is to Lose Weight?

Hopefully you got my last two emails, but just in case you didn't, I wanted to let you know that I've got a way--No--Wait--Not "A" way--The BEST Way to lose weight--Our Fat Burning Kettlebell Classes at Rapid Results Fitness.

We call it Rapid Results Fitness because that's exactly what we've designed our program to do--Give you Rapid Weight Loss Results. Imagine how you'd feel 12 weeks from now with a leaner mid-section, tighter, more defined arms, and renewed energy and outlook on life.

You show up and train with us in a program designed specifically to burn fat and tighten all the loose parts--not only during class, but MORE importantly, AFTER CLASS and even THE DAY AFTER CLASS! We'll also provide you with a step-by-step ACTION PLAN on how put it all together--fat loss, exercise, stress reduction, and increased vitality that you won't get ANYWHERE else. And finally, we'll provide you with community support, the most important part of a successful fat loss program.

So, if you want to have the same New Year's Resolution as everyone else, that's fine.

But, if you want to be different from everyone else and ACTUALLY SUCCEED this year with your weight loss resolution go to our website, http://rapidresultsfitness.net and register for classes and get started with YOUR Fat Loss program NOW.

As a Special incentive to motivate you to jump start your fitness goals for 2011, I am offering a 25% discount or all memberships and renewals. But register NOW, I am offering this discount starting now through the end of January 2011.

While you're there, make sure you sign up for our Free Special Report, "The Top 5 Lies About Weight Loss."

Can't wait to see you in class!

Betsy

Merry "Fitness" and Happy New "Rear"

2010-12-30T14:24:00.002-05:00

Who Else Wants To Be...Average...?

Hey! Betsy here.

Did you know that the average American gains 8 pounds between Thanksgiving and New Year's Day?

Well, the New Year is almost upon us--you're not feeling "average" are you?

Just in case you are, I wanted to make sure you got my last email and knew that we are offering a way to get rid of any extra and unwanted weight that may have found you since Turkey Day. That "way" is our Fat Loss Focused exercise class--Rapid Results Fitness.

Rapid Results Fitness is committed to providing you not only with an exercise class that focuses exclusively on fat loss during class, but also AFTER class, AND the DAY AFTER CLASS, AND provides online support in the form of "How To" emails detailing step-by-step EXACTLY how to lose between 1 and 3 pounds a week, week in and week out for 12 weeks.

If you're feeling "average" and want to be EXCELLENT instead, go to our website and register for our classes NOW at

http://rapidresultsfitness.net and click on the "Class Registration" link on the sidebar or go directly to

http://www.rapidresultsfitness.net/class-registration.asp to register directly

While there, sign up for our Free Special Report, "The Top 5 Lies About Fat Loss."

As a Special incentive to motivate you to jump start your fitness goals for 2011, I am offering a 25% discount or all memberships and renewals. But register NOW, I am offering this discount starting now through the end of January 2011.

Share this with a friend or loved one if you think they would be interested!

See you in class!

Betsy

High Tension during the holidays??

2010-12-14T13:20:00.000-05:00

well, yes! But the good kind! Here is what I did today:
Bottoms Up Cleans 3+3 3x with 16kg L/R
Bottoms Up Presses (1,2,3) 3x L/R
Bottoms Up Clean and Presses dbls (1,2,3)3x
Bottoms Up Squats using 12kg (1,2,3)3x
then Bottoms Up Squats (1,1) using 16kg and 20 kg(weak coming up, not pretty) 3-4x
The training felt solid and I loved the way my body felt afterwards...

I hope this season finds you feeling love, happiness and a renewed spirit and a brigther outlook on our future in 2011. In training as well as life I try to stay focused on how it feels.... is my head in the right place, my heart in the right place, my actions in the right place. When I run through the checklist I usually have a good outcome. So it is in life!!!!

How do you Celebrate Life???

2010-11-28T22:42:00.000-05:00

As I write this, I wondered if it was appropriate to share my thoughts about this on my blog. In fact, I thought about sending it to all my current clients at RRF. But then I thought not. I figured if they wanted to read my blog voluntarily then maybe this would strike a natural chord and not an obligatory one. You see I have been thinking alot lately about family the importance of relationships and my relationship with God and others basically. Enjoying Thanksgiving immensely because for some reason in spite of my busy-ness, I seemed to feel focused on my children and husband and extended family. And it felt good.

This Thanksgiving was the first time we had hosted family members at our house. We enjoyed it alot. The preparation, the engaging conversation and "picking up where we left off" with most of our cousins, aunts, and uncles, grandparents etc.

As the weekend came to a close and we were headed off to church, the cell phone rang.... My husband answered it jokingly as it was a friend from college one he had lost touch with through the years... But then his voice suddenly changed... from comedic dry wit to somber, quiet verbal gestures like uh huh, oh no, and I am so sorry..... When he ended the call I asked what was wrong. He told me one of our friends had lost their 17 year old son to a deadly car accident just last night. He lost control of the car, overcompensated, and flipped killing him instantly.

I tell you this not to sound morbid, but to speak of feelings that came over me that made an impact on me in the way I treat others... All of a sudden when I heard the news I felt a sickening pain of a mother losing her son. I looked over at my boys in the back seat thinking they'll be driving soon. What if it happened to one of them....

My prayers go out to our friends who lost their son last night. Only God can heal their hearts and minds right now. But I leave you with this thought which extends from my thoughts and feeling of this tragic accident.

Life is precious.... how do you celebrate it??? Through shared times with loved ones? Through hard work? through physical activity? your favorite sport, your favorite food, your favorite book, your favorite pastime?

I think of all that is healthy and good and think I would like to begin to celebrate my life and life of others more thoughtfully, more mindfully enjoying those around me exerting more patience and compassion for others, and the capabilities I have right now to enjoy myself on earth through movement, expression, and living life heart and soul.

I look at things like exercise in my life not as a chore but as a blessing.The ability to move is precious to me and so I love to exercise. It also brings immeasurable healthy healing of my mind (those endorphins that get my head in the right place, making me a better mom, wife, daughter, instructor, and friend. I absolutely love it and am thankful everyday that I can move well. I haven't been moving pain free lately. And I pray God will show me my path to healing although I can be quite stubborn at times and miss His obvious ways sometimes.

I leave you with this thought that still is quite vivid in my mind. I am blessed and those around me are blessed. Be thankful for the moments in your life... exert more patience with one another, communicate positively to one another, and exercise beautiful movement with one another in whatever form that might be. Life is precious and can be taken away in a single moment.

As I told my husband tonight after getting our Christmas tree he exclaimed "really do we have to put the lights on tonight?" ( you know the sentiment, I'd rather wash windows, do laundry or pull teeth than hang the tree lights....)I said well honey it beats the alternative, we could be dealing with alot more pain that that, like what our friends are going through right now.

Needless to say the lights didn't seem to be big deal one way or another so I exerted patience on not hanging the lights. There are really more important things in life. Instead, I went back upstairs to be with my boys....in awe of just how precious they are....

May this bring real thought to how you live your life and affect others.....

2010-11-12T13:49:00.000-05:00

http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DX4Qm9cGRub0%26feature%3Dshare&h=c4c98

I could identify alot about myself in some of the things she said. I hope we will all become more vulnerable. Write me and let me know what you think ....

In honor of all Veterans....

2010-11-11T19:25:00.000-05:00

This Veterans Day, as our country pauses to honor the men and women who served in the U.S. military I give thanks to all th men and women who served in the military to protect our nation and for those that serve in the military now.
Pictures tell a thousand words...
http://photoblog.msnbc.msn.com/veteransday

If you would like to send words of gratitude, support, and compassion for these men and women serving in the military overseas and at home click here: http://action.uso.org/action/sem-thank-you-vday?sc=OM-MY-p_Veterans_Day

The 3 Ps!!!

2010-09-15T17:28:00.000-04:00

Quick check in of what I am up to these days in my training. I have just finished a 12 week cycle with a week off from doubles kettlebell work. The work was as expected. Hard, intense and based on high quality movement patterns paying close attention to sleep and diet. The goal? To add lean muscle.I met the goal...Won't bore you with the details, unless you really want to know. And if you do, email me here: rapidresultsfitness@gmail.com.

So now I am ready to go back to something that will probably tax me even harder, yet totally different. Don't get me wrong, this is not something I have never done before. It's just that I have not trained this protocol in well over a year. You should realize your training goes through ebbs and flows. And as you leave certain training protocols you may have to start back at a much different base line than where you ended the last time you trained the same protocol. So what will I be training you ask?

Well, today I started my first day of a 4 week program consisting of Pullups, Pistols, and Presses. Three high tension exercises that demand high quality each rep for safe results. Having said that doesn't all training require high quality reps?? Anyway, the point is, I will be starting at a lower baseline than I ended with the last time I worked this kind of training well over a year ago. Geez! no wonder the training today felt so taxing! So I started with a ladder of pullups (the 5RM Russian Pullup Program). The pullups will be done everyday for 30days. The pistols and presses 3x a week with rest days in between. Pistols were body weight only today alternating each leg. Presses were ladders (1,2,3,4)using double 16kgs.

I'll update on the training, so check back for updates.

In the meantime, check out http://dragondoor.tv/ to see a "fit tip" that we use in our regular kettlebell classes at Rapid Results Fitness
plus some other fun footage of me and my fellow female RKC instructor colleagues. Save www.dragondoor.tv to your favorites! It has everything kettlebells and more!
Stay focused and fit!
Betsy

Take the Labor out of Labor Day!

2010-09-03T13:31:00.002-04:00

Afraid your holiday plans will sabotage your fitness goals?? Not to worry squeeze in this KB workout while you are enjoying your Labor Day weekend! In under 30 minutes, you'll be done and poolside, lakeside, or oceanside in no time! An the best part? You'll still be burning calories long after the workout! Enjoy!
Swings 3x25
Get Ups 2x5/5
Clean and Press 3x5/5
Snatch as many as you can in 3 minutes

Motivation - Have you Lost Yours?

2010-08-31T09:17:00.000-04:00

As I write this I am a little upset with myself that I have let 2 months and 22 days go by without writing on my blog. I guess it might look to the outside world that I have lost my motivation to write. But that's not entirely true. I was in "summer pace" if you will, still working regularly, but not as driven to express myself through my blog. Now that I write this, maybe it was a lack of motivation. Which brings me to where I am now. "What influenced me to write today?" you might ask. The truth is I am motivated right now more than ever. I absolutely love this time of year. I don't know if it is the change of the season (which btw hasn't changed much in terms of heat temperatures yet)but I love this time of year and all that it brings. Yes, it's super busy! But I love the fresh start and sense of renewal it brings of going back to school, entering more structure which in turn brings some amazing results if you can wrap your head around it. This brings me to some points for you to ponder. I wrote an article not too long ago on Motivation as it pertains to Fitness for a local magazine. Some of you may have seen/read it. The gist of the article was this, positive thinking can lead to a fitter, happier you. I encourage you to read below an article on Intrinsic Motivation. Take this in and see how you may apply it to your own lifestyle and goals to achieve. I believe we all have huge potential (untapped) because we are stumbling over our own lack of intrinsic motivation. Find yours today! Drop me a line and let me know what happens! All the best to you!

Intrinsic Motivation (written by Psychology Campus.com)
Intrinsic motivation is striving inwardly to be competent at something and to reward yourself inwardly. There exists a basic question of whether or not extrinsic motivations (rewards provided by outward sources) undermine intrinsic motivation (self-motivation). Research shows that having extrinsic rewards for something that would naturally be intrinsically motivated, decreases intrinsic motivation.

There are certain theories that are used to determine the effect of extrinsic rewards on intrinsic motivation:

1) Cognitive Evaluative Theory:
This theory states that how rewards are perceived by the athlete is important in determining whether intrinsic motivation will increase or decrease. If someone is feeling controlled by their rewards or if they feel that the reward suggests that they are not very competent - this decreases intrinsic motivation. Rewards that increase and provide positive feedback increase intrinsic motivation. When competing - if success occurs then intrinsic motivation increases, if failure occurs it decreases. These ideas can apply to items such as athletic scholarships.

There are ways to increase intrinsic motivation (self-motivation):

* Give the tools needed for success.
* Give rewards based on performance.
* Use verbal and non-verbal praise
* Vary the content and sequence of practise drills.
* Involve the participants in decisions.
* Set realistic performance goals.

2) FLOW!
Flow is a certain kind of intrinsic motivation that someone can feel. It occurs when someone feels an overall, intrinsically motivated feeling when they are totally involved in an activity and are on "auto pilot."

Certain elements are needed to achieve flow:

* A balance of levels of skills and of level of challenge
* Complete absorption in the activity
* Merging of action and awareness
* Total concentration
* Loss of self-consciousness
* A sense of control
* The absence of certain outward goals or rewards
* Effortless movement
* A motivation to perform
* Achieve optimal arousal before performing
* Appropriate focus maintenance.
* The use of pre-competitive and competitive plans and preparation
* The achievement of optimal physical preparation and readiness
* The exhibition of confidence and positive mental attitudes
* Positive team interaction
* Good feelings about performance

Some things that may prevent flow are:

* Not feeling physically prepared and ready
* Injury
* Fatigue
* Not feeling good
* External Stresses
* Unwanted crowd response
* Uncontrollable influences of the event
* A lack of confidence
* Negative thinking
* Self-doubt
* No control of mental state
* Thinking too much
* Worrying about what others are doing
* Frustration with team-mates effort
* Poor pre-competitive preparation
* Distraction before competition
* Interruption to preparation
* No goals set
* Lack of challenge
* Low arousal or motivation
* Not relaxed enough
* Too relaxed
* Poor team performance
* Not feeling part of a team
* Negative talk within the team
* Errors
* Poor techniques
* Things not going as planned
* Stoppage in play
* Oppositions activity
* Negative refereeing decisions
* Inappropriate, negative, or lack of feedback
* Worrying about competition
* Daydreaming
* Loss of concentration
* Self doubt
* Putting too much pressure on yourself

Comrade of the week on Dragondoor.tv

2010-06-09T16:53:00.000-04:00

To those of you not sure what dragondoor.tv is, let me explain. Dragondoor.tv is a weekly episode of what the RKC Instructor community is all about...Everything from kettlebells to living life and everything in between. Tune in for this week's episode where they made me "Comrade of the Week" What is especially touching to me is that it features not only Rapid Results Fitness, but one very special client, Sylvia... Tune in to find out more...www.dragondoor.tv

How well do you move???

2010-06-09T16:44:00.000-04:00

Are you Pain free? Are you continually loading your body on top of dysfunction? Compensations can be found throughout one's body in order to perform. I have just come back from a certification called CK-FMS (Functional Movmement Screening)which literally turns the fintess and health industry on it's head. Why?? Because it teaches us fitness professionals, trainers and coaches how to look at a person's dysfunction, asymmetries, and compensations BEFORE the person begins to train. How awesome is that??!!! Talk about setting your client up for success!! This is the tool to do it. Read below for a little bit more info about the training and it's purpose! It truly brings a whole higher level of accountability when working with clients!

FUNCTIONAL MOVEMENT SCREEN
The Functional Movement Screen (FMS) is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.How it Works - Simplifying Movement
• Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
• The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
• Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
What it Does - Widespread Benefits
• The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved - individuals, exercise professionals, and physicians.
• Communication - The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.
• Evaluation - The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.
• Standardization - The FMS creates a functional baseline to mark progress and provides a means to measure performance.
• Safety - The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual's readiness to perform exercise so that realistic goals can be set and achieved.
• Corrective Strategies - The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.
FMS for Individuals

• "Consult your doctor before beginning any exercise plan." It's a common message, and one that often goes ignored. But physical preparedness is a vital part of training that many people fail to consider. It's no wonder then that thousands of people are sidelined each year by stress fractures and other preventable injuries.
• Whether you're training for a marathon or just getting in shape, taking on a physical challenge requires a great deal of commitment, research, and resilience. And there's nothing like an injury to cause a setback and diminish morale. Even if you eat the perfect foods, use the most top-of-the-line equipment, and recite the most effective affirmations, failing to address your physical preparedness will leave you vulnerable to injuries that could stop you in your tracks.
• Conventional training can actually stack dysfunction on your fitness, cementing poor movement patterns and leaving you open to injury.
• Conventional training also tends to focus on temporary goals like losing a certain number of pounds or being able to participate in a specific event.
• With the FMS system, you can build total-body fitness and genuine endurance for the long term.
The FMS can help you get the most out of your fitness regimen and achieve your greatest potential. This system reduces the risk of injury and helps you establish a plan and timeline for success.
Benefits of the FMS
• Improve functional fitness & athletic performance
• Establish a starting point and realistic goals
• Create a completely personalized fitness plan
• Identify dangerous weaknesses BEFORE injury occurs
• Identify and resolve movement problems
• Build lasting fitness instead of temporary ability
• Measure and establish a record of progress
How the FMS Works
The FMS is a standardized system designed to balance and improve your physical ability.
Testing - You will perform a series of 7 motions.
Evaluation - You will be given a score for your performance of each motion.
Planning - A series of exercises will be recommended based on your scores. Your individualized plan will take into account your fitness goals.
Monitoring - Your progress and motion patterns will be monitored and recorded over time. If you develop an imbalance or injury, it will be identified early and targeted for quick resolution.
FMS CERTIFIED PROFESSIONALS
Only an FMS certified exercise professional can administer this system. These practitioners receive intensive training in the FMS system and have constant access to the latest fitness information. They also belong to a network of certified professionals who share insights and resources to help maximize the FMS experience.

WW II and my trip to France

2010-05-13T09:58:00.003-04:00

I am back now from an incredible family trip to France. 16 of us went. The trip was orchestrated by my father in law, Joe Collie. You see he fought in WWII in the 100th Infantry Division at the young age of 18.

This trip was to commemorate all that the Americans and French did collaboratively to free the French in WWII. Of course we started in Paris seeing all the wonderful tourist sites like Notre Dame, Saint Chappelle, Arch De Triomphe, The Louvre, Luxembourg Gardens and of course the Eiffel Tower. All of this was Grand! But then...we went to Normandy. A most humbling place and sacred too. It was hard not to shed a tear as you studied how the Germans retreated and fought and then to see the gravesites of all military who gave their lives for this cause. I observed my father in law intently through all of these locations...Days later we boarded a train and set off for Strasbourg. From there we drove to the small town of Bitche where my father in law spent many months in and out of foxholes in the freezing rain and snow during WWII. This was proving to be an unforgettable experience.

As they have done in the past the three towns of Bitche, Lemberg and Rimling planned ceremonies for the 65th anniversary of their liberation and we were honored to participate. My father in law and some of the remaining soldiers (25 vets from across the world were present)(there are only about 4,000 across the world that are still alive out of 25,000 who served in the war).

The program went something like this:

May 7: 10 am: a special visit of the Citadel will take you down to its most secret parts, the cells where English prisoners captured by Napoleon 1st were kept in captivity for many years, a most fascinating place. You will also understand why the Citadel never surrendered in the course of history, and especially in March 1945. And we will pay tribute to the Sons of Bitche who liberated the area and who are honored by a plaque at the entrance to the upper level of the Citadel.
5 pm: oecumenical service in remembrance of all the victims of this conflict, civilians and soldiers.
6 pm: review of the troops of the new unit stationed in Bitche, the 16th Infantry Bn followed by a wreath-laying ceremony at the War memorial outside the townhall.
7 pm: reception in the townhall.

May 8: 10.30 am: official ceremony in the Lemberg woods at the monument erected in honor of Maurice Lloyd and Seventh Army. Transportation will be provided for the veterans. This story is amazing. google Maurice Lloyd to hear how his body was found some 30 years after the war...
11.15 am: reception in the Lemberg townhall.
12.15 pm: lunch in the Saint Augustine College, a place famous for some Sons of Bitche. Transportation provided by the association of re-enactors and drivers of ancient vehicles.
2.30pm: visit of Schiesseck, the Maginot Line conquered by the Sons of Bitche (only the outside part, the fort having been sealed to prevent vandalism).This was incredible.
5 pm: Rimling will commemorate the battle of January 1945 with the participation of a Franco-German. Followed by a reception.
The three mayors will be greatly honored by your presence at these ceremonies.

Other highlights:
Our children and my father in law visited a school where they sat in on a 7th grade class and had firsthand interviews with my father in law and other vets about WWII. My children as well as the French 7th grade class were in awe of one another.

Each town was extrememly gracious and we were humbled by all the vets like my father in law who had fought through WWII. With Taps playing in the background it was a most humbling experience and as the American Star Spangled Banner played and our flag was risen high beside the French flag, folks embraced one another as if we were all mere neighbors. It brought tears to my eyes.

One other amazing thing that happened on the trip was on our last day in Rimling.... My father in law took us to one of his foxholes, literally it was high on a hillside (currently a beautiful field of canola, if you don't know what that looks like think fields and fields of vibant yellow flowers. Visit my facebook to see the photos...)

Here is the crazy story, across the road from his foxhole was a farm house and barn. He looked across the road and said,"I slept there in that barn one night during WWII." So upon his request, we went to the farm house to ask to see if we could look inside the barn. Sure enough after fumbling through communication barriers of french and english, we learned that this in fact was the barn he slept in (it had been rebuilt since the war). Furthermore, one of the owners brought out an American rifle he found on the land and an American helmet as well as a German helmet. Of course, my father in law donned the American helmet and rifle and stood proudly for a photo opp! :-) There are many treasures like that still remaining across the countryside.

We left for home shortly after that. Witha 9 to 10 hour plane ride home (yes we diverted over the arctic circle due to volcanic ash) I was replaying the memories of the trip in my mind. I do wonder what we would do now if our young men had to go to war like that again. I am grateful for all those who came before us. I hope we all will take note of history among our nations. It is worth remembering....

I'm Leaving...

2010-04-30T00:01:00.002-04:00

But I'll be back soon. I'm traveling to France with the whole extended family to relive WWII through my father in laws' eyes.... A very cool experience it will be. Emotional I am sure... unforgetttable too...He was stationed there in a fox hole for months in the snow... something some of us could never imagine. I am thinking this trip will be more meaningful than we know. Hope it makes as much an impact on our kids as it does on me and my husband, Charles. Anyway, I just wanted to say that I will be gone from April 30-May 10. Kevin,Naina, and Bonnie will be holding down the fort. I will miss you and our workouts. I am planning on taking a bell of course, but with a twist. On Kev's( he is so smart) suggestion, I am taking the 12kg to see just what I can do with soley that. I am thinking already Pistols, Bottoms up clean and presses, Bottoms up Getups, multiple high rep snatches (think 100 rep snatch test 5 mintues), bottoms up floor presses.... of course I'll throw in some burpees for good measure.
Take life one moment at a time and make the BEST of it! Love an honor your body and those around you. Take nothing for granted. Be Thankful. yes, even if there are getups or lunges on the board.
I will see you all on Tuesday, May 11. Until then keep focusing on your own quality of life. Then pay it forward.
All the best,
Betsy
Ps I'm really gonna miss you!

Words of Wisdom To Live By

2010-04-25T21:50:00.000-04:00

"Keep your words positive, because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your vaules positive because your vaules become your destiny."
Mahatma Ghandi

Celebrating Moms who train with Kettlebells

2010-04-22T08:05:00.005-04:00

The RKC and Dragondoor have come up with an ingenius media online called dragondoor.tv. I love it because they are bringing up to the minute news in the RKC world about kettlebell training and the like. IF the masses want to know where the gold standard is in kettlebell training, it is none other than RKC Dragon Door.

This weeks episode they are running a contest on Moms who train with Kettlebells. I am one of the contestants. I have three boys ages, 6,11, and 13. They use kbs too. I would love your vote for me as favorite Kettlebell Mom. To vote for me click here: www.dragondoor.tv then click on contests and vote for me under my name, Betsy Collie. Thanks for your vote! Make it a GREAT day!

Final Nail in the Cardio Coffin

2010-04-20T22:35:00.002-04:00

As a Kettelbell instructor and over 25 years in the fitness industry I can't agree more with the article below. I couldn't have said it better!

http://figureathlete.tmuscle.com/free_online_article/training/the_final_nail_in_the_cardio_coffin

Walking, it does a body good....

2010-04-11T18:02:00.001-04:00

So I started back walking this week. I used to walk regularly. Usually on the days I didn't train with kettlebells, sometimes even on the days I did train with kettlebells. It was(still is) a great compliment to intense kettlebell training. I personally love the way my legs, hamstrings, and glutes feel after a brisk walk.

In my neighborhood there are some pretty good roads for walking. Ups and downs, flats, you name it. So I put on my ipod and off I go. Now here is the thing... I try and walk to the beat of the music I am listnening to. When I do this I get an awsome leg/glute workout. But here is something else I noticed about myself after training with kettlebells, my posture is so much better while walking. No slouching, no dead weight hitting each foot on impact. In other words my torso (core) is engaged. Vertebrae stacked one on top of the other, standing tall through the crown of the head. I started noticing this because as I would try to walk to the beat of the music I had to "engage' in other words muscle contraction took place in the core and glutes to get the legs to fire harder. Does that make sense? When I did this, then my posture fell into place. And guess where Iwas looking? Straight ahead. It felt awesome!

So I began to take note of other subtlties. Like were my feet striking the ground with the same impact? Were my arms swinging alike in opposition to my step. And if not, could I make them so?

Remember your first step? What a fuss everyone made! And then you continued to walk right on through childhood, adolescence, and into adulthood, but somewhere along the way, like most adults, you probably stopped walking so much. In fact, the percentage of adults who spent most of their day sitting increased from 36.8% in 2000 to 39.9% in 2005! Part of the reason may be your hectic, stressful life, with not a moment to spare for recreation or formal exercise. The environment plays a part too; inactivity has been engineered into our lives, from escalators to remote controls to riding lawn mowers to robotic vacuum cleaners to electric toothbrushes to the disappearance of sidewalks and safe places to walk. But research shows that all this automation is bad for our health. Inactivity is the second leading preventable cause of death in the United States, second only to tobacco use.

You'd think a simple activity like walking would be just that, simple. But fewer than 50% of American adults do enough exercise to gain any health or fitness benefits from physical activity. Is walking our salvation? I don't know for sure, but evidence suggests that it's probably a good start.

SO having said that I am off for a brisk walk with my favorite tunes and enjoying the last of the beautiful sunshine before nightfall. Join me and let me know what you discover about your walk....

How do you walk in your neighborhood?

2010-04-10T14:20:00.001-04:00

Weird question to ask, huh? Well, I have some key points I'd like to make on that when I continue. Stay tuned shortly for my post on this. I have to run out briefly but will return soon. (Guess I should be twittering, huh?) Anyway, I think you'll find it interesting what I have to say. Food for thought for sure. Have a great afternoon and check back for the update.

Whoa! Have you paid attention???

2010-04-08T23:46:00.002-04:00

To how your body feels that is. I know I have lately. And what I have discovered is that I have let some things go.... I know what you are thinking, (don't go there :-))

What I mean is in terms of my training, I always knew you must stay engaged, mind and body, to get the desired results and to move your body the way it was intended to move. But what can happen over time, the longer you train, a person can get sloppy, careless. I know I did. What did that look like? Well for starters, my workouts felt harder. But not in a good way... They felt "sloppy hard". Does that make sense to you? I felt like every movement whether it was a clean and press, or even a 2 hand swing felt "off".I even felt some discomfort in my low back! So what did I do? I refocused my mind during the movement on what each body part should be doing during the rep. And more importantly what my body was doing during the rep piece by piece, what muscles were contracting, what weren't firing as they should, etc.

Let's use pistols as an example. I used to love to train with them. Looking back through my logs tonight, I realized I did ALOT of them. But over the last several months I haven't trained pistols at all! Ugh! So I decided I'd play around with them tonight just to see where I was. Let me tell you, it was tough. I can't believe I said that on my blog. But the truth was my form was way off. I was not stabilizing as I should in the hip line and pushing out with my glutes and really forming good range of motion in and out of the pistol. I was more or less sloppily dropping down and coming up caving so to speak. But when I stopped and took the rep slow, controlled,deliberate, (and quit worrying about the number of reps I should be able to do) my old movement patterns came back. And they felt strong on each rep.(Ahh thank goodness for good muscle memory!) Now let me qualify strong. I don't mean I ended up banging out the same number of reps as the last time I trained, what I mean is that the movement pattern of the pistol in it's entirety felt safe, solid, and utilizing the right body parts with good muscle contraction. I finished strong, setting my body up for good muscle memory, left my basement training haven and decided that my next training session I would go back to pistols.

What is the take away from that example? To honestly realize that no matter how good you are, or think you are, no matter how long you have been training, no matter how much of a fitness professional, or whatever you think you are, you must pay attention to your body and how it feels good or bad and fix it through mind and body interaction and controlled movement patterns with deliberate intent.

I'll keep you posted on how the training continues....

2010-03-18T00:20:00.010-04:00

Check out this cool quick clip about what Rapid Results Fitness has to offer
(30) -

(90) -

I don't blame you....

2010-03-04T22:49:00.001-05:00

For not bothering to read my blog anymore. Geez, It has been over a month since I have written anything. I have been directed, redirected, pushed forward,stepped back, fallen down, jumped up high, spun circles around,and nearly collapsed with all of life's many blessings! And here it is March already!!!! I have just come back from assisting at the RKC Level II certification ( the gold standard in kettlebell training instruction) in San Jose, CA! I am renewed and ready to hit the ground running!!!!!

In the past, I have written more about feelings and emotions of training with intermitten thoughts on training, and health. But these next few blogs I'd like to talk about kettlebells and how you can get the most out of them... If any of you are reading this and would like to know more about training with kbs and have specific training questions to meet your goals,please leave a question in the comments section.

Over the next few days Iwill be checking the blog and then hope to begin posting my own training progress on a daily basis. Stay tuned....

Just Had To Move...

2010-01-19T11:19:00.000-05:00

So I did 100 double snatches with 12kgs quick and potent.... Now on with my day....How will you spend yours? Make the most of it! :-)

Success....

2010-01-18T15:03:00.000-05:00

There are some things success is not....

Success is not fame or money or power. Success is waking up in the morning so excited about what you have to do that you literally fly out the door. It's getting to work with people you love.

Success is connecting with the world and making people feel.
It's finding a way to bind together people who have nothing in common but a dream.
It's falling asleep at night knowing you did the best job you could.
Success is joy and freedom and friendship... And success is love.

I hope you each find your success today. Happy MLK day!
Betsy

Whadda ya do with a rope????

2010-01-14T23:29:00.003-05:00

You may ask.... Well for starters blast fat and get in the best shape of your life!!! Check out the workshop my buddy Tim Anderson and I are doing on Saturday, January 23 from 9am-11am. Tim and I are Level II Battling Ropes coaches. We have trained under the best, John Brookfield! This man knows his stuff. Not sure who he is? Google him and you'll see. Talk about powerful,explosive, and strong!
Anyway we hope you can join us at Rapid Results Fitness for an awesome 2 hour workshop to show you just how effective this tool can be!
We'll be kicking it up a notch for sure! Don't miss out! Register today online at www.rapidresultsfitness.net

Whoa! 2010 is HERE BABY!!!!!!

2010-01-07T17:57:00.001-05:00

Where does the time go? And how do we spend it? Wow, that's a good segway into a New Year's Resolution if I ever heard one!!!

Having said that, I must admit, I lost track of time last month! Lots to share just no time to share it. But as I sit and reflect all I can say is it was productive time spent....on the business, Rapid Results Fitness, and with family...Sometimes in that order, sometimes simultaneously, sometimes order reversed but in any case it boiled down to ALOT of multitasking.....

As I reflect on 2009, I can sum up that it has been a life changing year! I have learned alot and know that 2010 will be even more "educational" I feel sure. Reflection of the past brings a gamut of emotions, attitudes, and insight to what just happened, where I am now and the potential of things to come. Like the rest of the world, I make resolutions. For some it seems pointless, useless, unfulfilling. But for me, it is an opportunity to focus on what worked in the past and what didn't, the mistakes I made, and the things I did right.

As I have said before, my favorite quote is this: "Insanity: Doing the Same thing you 've always done and expecting different results"

SO, this reflection/resolution period is a time for me to change behaviors or at least set a course to do so. I like it, it works for me....

So for 2010, awesome stuff happening....
We just expanded our fitness studio. More room to swing the kettlebells, blast fat with rope training, fix stubborn movement patterns with joint mobility work, and zen out with some awesome Yoga.... not to mention shower facilities, a massage room, changing rooms, personal training area, and two group fitness rooms! Wow! Very exciting for us all at RRF! If you are interested and ready for real results and a PARADIGM SHIFT IN FITNESS
then you MUST check us out! I GUARANTEE YOU WON'T REGRET IT!

Go here for the scoop, www.rapidresultsfitness.net and if you are reading this blog before Saturday, January 9 9:30am-12:30pm, come join us as we celebrate our 2nd Anniversary!!!

So what is my 2010 resolution list?
(oh yes there is a list)

Let me leave you with these few:
1. To not take for granted those I come in contact with personal, business, or otherwise. We all impact one another in positive ways or negative ones. I intend to stay on the positive side.

2. To continue to train with purpose. Goal setting brings this. I absolutely love what my training holds for me each time I touch the kb, grip the bar, or pull the rope. As I enter my training sessions this year though, I will be THANKFUL and MINDFUL of the body God gave me and how I treat it. The rest will hopefully fall into place.

God continues to move wonders in my life and I can only imagine what is in store for 2010.

If you are following this blog, I'd love to hear what you think. Your opinions, your questions, anything regarding training specifically kettlebell training, rope training, or general fitness, injury prevention, body mechanics, joint mobility,life perspectives as it pertains to a healthier lifestyle.

Let me know what your New Year's Resolutions are.

The BEST.....

2009-12-07T21:27:00.001-05:00

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!
Betsy

On the Move!!!!

2009-12-03T22:53:00.003-05:00

http://www.durhammag.com/blog/2009/12/3/rapid-results-fitness-moving-to-larger-digs.html?utm_source=feedburner&utm_medium=email

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

2009-12-02

2009-12-02T23:42:00.001-05:00

Click here to view these pictures larger

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

2009-11-28T08:42:00.004-05:00

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:
http://echo4.bluehornet.com/ct/6009507:6964326402:m:1:314676048:0BCC543D2119751317F7A11472369938

Sun never looked SO GOOD!!!!!

2009-11-15T14:38:00.002-05:00

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!!!

Which one are you???

2009-11-08T22:42:00.000-05:00

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!

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

2009-11-04T17:35:00.004-05:00

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!

Read slowly....

2009-10-20T20:14:00.001-04:00

Quotation:
'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!

Hope, Obstacles, Optimism, Inspiration, Passion

2009-10-11T13:50:00.003-04:00

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!

Are YOU ready for change??

2009-10-03T00:11:00.002-04:00

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.

Introductory Kettlebell Workshop

2009-09-02T15:48:00.003-04:00

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!

When
Sunday, September 20, 2009
2 – 4 p.m.

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

Requirements
Registration and payment must be made prior to the workshop.
Register online at www.rapidresultsfitness.net

Cost
$50 per person
Kettlebells will be provided

For more information please visit: http://www.rapidresultsfitness.net/assets/events/introductory-kettlebell-workshop-winston-salem.pdf

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

2009-09-01T00:00:00.005-04:00

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,

Betsy

OOOH! REALLY???!!!!!

2009-08-14T15:04:00.004-04:00

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.”

2009-08-09T16:31:00.000-04:00

I am Living on the EDGE!!!!

2009-08-05T00:18:00.003-04:00

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!

Kettlebell Workshop in Virginia Beach

2009-07-15T12:39:00.003-04:00

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.

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

2009-07-14T23:03:00.002-04:00

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!

Cheers,
Duncan

Images from Workshop at Albemarle Pliates & Yoga

2009-07-14T16:12:00.006-04:00

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!!!

Can You Get Fit In Six Minutes A Week??

2009-06-26T21:38:00.004-04:00

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.

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

2009-06-16T23:28:00.006-04:00

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!
Betsy
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!

Who Does Kettlebells?

2009-06-09T10:26:00.000-04:00

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:

Profile of Me in Durham Herald Sun

2009-06-05T08:25:00.000-04:00

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! http://heraldsun.southernheadlines.com/flipbook/viewer.cfm?p=SB

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

2009-05-27T16:45:00.000-04:00

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: http://www.youtube.com/watch?v=zfWNKGgXVm4
Watch Best Kettlebell instructors, RKC Certification, April 2009, on YouTube http://www.youtube.com/watch?v=P3HYjGfsKZ4
Or watch both these videos on Dragon Door at: http://www.dragondoor.com/rkcvideos.html

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

RKC Certification is BAR NONE!!!!!

2009-04-21T21:55:00.000-04:00

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!

All I can say is WOW!

2009-04-13T23:57:00.000-04:00

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!

I owe you!

2009-04-05T00:58:00.000-04:00

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!

CAN YOU PICTURE IT???

2009-03-22T22:08:00.000-04:00

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.

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

2009-03-17T16:48:00.000-04:00

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!!!!

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

2009-03-13T00:09:00.000-04:00

Ok, It's late! I should be sleeping now....rest 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....

212 degrees

2009-03-08T23:58:00.000-04:00

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....
http://www.nc212movie.com/2/

One Without the Other, I Hope Not!

2009-03-05T23:00:00.000-05:00

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! :-)

First of many?

2009-03-02T17:10:00.000-05:00

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! :-)

What do you do with one of these?

2009-02-24T13:23:00.000-05:00

Get in the best shape of your life!