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

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

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


Watch Can you bring it? Trench-talk by RKC Kettlebell candidates, on YouTube at: 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!!!!!

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!

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!

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???

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!)

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!!!!!

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....