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

Fighting Cancer with Fitness

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??

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?

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.