Passing on the Knowledge....

By now most of you in our program know where we get most of our training from. But if you don't let me explain. We combine solid training information from FMS (Functional Movement Screening, www.FMS.com,), Z Health (joint mobility www.zhealth.com), elementary movements that reset the body (from Original Strength, www.originalstrength.com)  and of course our exceptional training from StrongFirst (www.StrongFirst.com). I wanted to pass along a review from Gray Cook one of the most intelligent men I know! Gray Cook is a practicing physical therapist, a orthopedic certified specialist, a certified strength and conditioning specialist and an RKC kettlebell instructor. He is the founder of Functional Movement Systems, a company that promotes the concept of movement pattern screening and assessment. His work and ideas are at the forefront of fitness, conditioning, injury prevention and rehabilitation. Gray writes about Pavel Tsatsouline's new book Simple and Sinister. I encourage you to read his review here:http://www.functionalmovement.com/articles/Screening/2014-02-27_pavel_tsatsouline_simple_and_sinister?utm_source=2-27-14+Weekly+Newsletter+-+FMS&utm_campaign=2-27-14+Weekly+Newsletter+FMS&utm_medium=email For those that may not know much about Pavel, here is a short bio on him. Pavel Tsatsouline, Chairman of StrongFirst, Inc. (born August 23, 1969 in Minsk, USSR (now part of Belarus)) is a fitness instructor from the former Soviet Union. He holds a degree in Sports Science from the Physical Culture Institute in Minsk.[1] He is involved with the evolving field of martial arts fitness and is a major proponent of the traditional Russian fitness tool, the kettlebell, as an exercise and strengthening tool. In 1998, Tsatsouline introduced the kettlebell to the United States, and is credited with popularizing the kettlebell in the West.[2] Dr. Randall J. Strossen, founder and president of IronMind Enterprises, Inc., stated, "In our eyes, Pavel Tsatsouline will always reign as the modern king of kettlebells since it was he who popularized them to the point where you could almost found a country filled with his converts...".[3] In the 1980s, Tsatsouline was a physical-training instructor for Spetnaz, the elite Soviet special-forces units.[4] Tsatsouline is now a subject matter expert to the US Marine Corps, the US Secret Service, and the US Navy SEALs.[5] In 2001, Tsatsouline was voted a "Hot Trainer" by Rolling Stone, pictured with a kettlebell in hand.[6] He has published articles in Milo magazine[7] and Performance Press, as well as being the author of several books on stretching and strength training (see Bibliography). Tsatsouline's publisher is Dragon Door, owned by John Du Cane. Dragon Door is a website and publishing company generally focused on martial arts and related sports, but also catering to general health, fitness, weight loss, and stress management. Pavel started the Russian Kettlebell Challenge ("RKC"), an advanced kettlebell training certification, with Dragon Door in 2001. In 2012, Pavel left the RKC and formed a new company, StrongFirst. StrongFirst is dedicated to the pursuit, development, and acquisition of strength - a skill that, as stated on the homepage of StrongFirst, "has been compared to a glass that can be filled with other qualities; the larger the glass, the more endurance, sport skill, fat loss, etc. it can hold." [8] StrongFirst offers several comprehensive user courses and certifications for the use of kettlebells, barbells, and bodyweight exercises, which are currently being offered in the United States, Europe, Korea, Australia, Canada, and South America. Oh and Pavel is also my boss in StrongFirst. As you may or may not know I hold a leadership position in StrongFirst. These positions are appointed by Pavel himself. So it is a responsibility I consider a real honor and the expectations are high.  I was appointed Team Leader by Pavel back in 2009. This allowed me to teach at certifications around the world as needed or required. But just recently Pavel appointed me to Senior StrongFirst Instructor. There are only 15 in the world and 5 of them are women. I am excited about being in this position and  take my role very seriously. For more information about what we do at StrongFirst, please read here: www.strongfirst.com .   Why am I sharing all of this with you? Because it is what sets our program apart from any other gym or fitness facility in our area. Our expertise is backed by smart training and learning correctly how to use the body not just with kettlebells, but with body weight exercise and barbells too. So I encourage you to read up on the sites mentioned above and learn more if you wish about some of the  foundations we have built our program on. I hope you have found this helpful. I encourage you to keep coming to class regularly and also if you haven't read Pavel's book, I encourage you to get your copy from me in the studio. It is only $17.95, but the information in it is priceless!!! The info you have heard me say time and time again, but it is worth reading AGAIN!!!! Building strong bodies! See you in class!  Betsy

Rapid Results Fitness: Personal Journeys Through Our Program

http://youtu.be/CwmD8qGMaVM

Getting Tired Or Getting Better?

I know it has been way overdue since I posted last. Not sure if anyone is even checking in lately. But this is an email I sent out to my members at Rapid Results Fitness that I felt might be helpful to others! Let me know what your thoughts after reading it!

If you have been coming to class consistently lately you have heard

and felt class variations and concepts on smart training. I.e.

shorter workouts with focus on parameters and how to train smarter!

If you haven't been coming to class then you probably have no

idea what I am referring to.

I have consistently said that your training whether it be weekly,

monthly, or yearly should reflect an RPE(Rate of Perceived

Exertion) of 7 or 8 at the most with some variations of that

training reaching a 9 or possibly 10 rarely in order to see

consistent and maintainable results. I have lived this way in my

training for YEARS! And this is why I stay injury free and maintain

my set body composition (along with a balanced

diet most of the time).

Now unfortunately, if you haven't been to a class in ahwile and

you came to yesterday's class then you just particiapted in

probably a RPE class of 9 or 10. For those of us that were there

this was a HARD class! Because we were working strength by using

volume as the means to build strength. PS I am sore today!

Below is another fitness professional's take on the way your

training should look and feel(or "not feel" as the case

may be).

Please read this because too many in our "health

conscious" world are not paying attention to this and

repeatedly getting injuried and doing more harm than good!

 http://clicks.aweber.com/y/ct/?l=OngRR&m=L76.CMOVizjiHv&b=6C3qeh5crkcCmvhvaw0OoQ

I say once again if you will focus on performing the rep or

movement/s with high quality technique(and using the appropriate

weight based on your technique and ability to move) you will see

results.

Patience, diligence, self control, self discipline, committment,

body awareness, and consistency will lead to positive long lasting

results that will take your health to new heights. Isn't that

why we are training to begin with??? For high quality life?

Shoot me an email and let me know what you think. Let me commend

those that are reaching your goals. Indivdually you have approached

me and shared your good news of fat loss,inches lost, increased

strength,

improved resiliency or pain free movement! These are awesome

results and the

good news is it will continue with smart training! Keep up the good

work! IF you are not yet seeing these results, it may be just a

matter of time. Otherwise, shoot me an email.

Let's talk about it and make some changes for the good!

See you in class!

And make each rep in your life high quality!

Betsy

Rapid Results Fitness. In. Out. Fit.

Boulevard Plaza

The New Year 2012 and My Resolutions

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?

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

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.

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