Happy New Year!

Happy New Year to you all!

Have a fabulous start to the year, and don't forget the KettleBelleBody 6 Week 'Love Your Body' Valentine's Challenge starts Friday - so head over to Mission Slim-Possible to sign up and get started. This will start 2009 off with a bang, that's for sure!

Also, for those of you in Southampton (UK!) you can start the New Year with some fat burning and fresh air, as I am running bootcamps in Southampton Common on Mondays and Fridays at 12.30pm from 12th Jan! Find out more on my PT site: Perfect Fit Bootcamps.

Love Your Body Valentine's Transformation Challenge Starts Jan 2nd!

The next KettleBelleBody Transformation Contest is coming! This time we're running for 6 weeks, from Jan 2nd to Valentine's Day!

The Love Your Body Challenge is your chance to kick off the New Year in style, get into the best shape of your life in the first 6 weeks of the year, and in time for Valentine's Day! I have a romantic weekend away planned which will keep me motivated for the 6 weeks - I recommend you get something exciting in the diary for that weekend, buy yourself a new, smaller outfit to wear and keep visualising how great you are going to feel when you get to the end of the 6 weeks.

The finalists in the last challenge did amazingly in only 30 days, this is almost 50% longer so just imagine what is possible...

Head over to Mission Slim-Possible: http://missionslim-possible.ning.com/forum/topics/6-week-love-your-body and join if you haven't already, and head to the forum to announce your intention to take part, introduce yourself to the guys already over there and state your goals for the 6 weeks...

Then its time to think about your nutrition plan. You can use the Nutrition Guide provided in KettleBelleBody, or check out the following if you want even more detail:

I really recommend you try Leigh Peele's Fat Loss Troubleshoot: it's coming out, bigger and better, on Friday. You are in the driving seat with the FLTS and get to use Leigh's framework to create the plan that suits you and your goals. She has, however, provided a menu plan for those that like the hard work done for you (including counting the calorie levels so you don't have to).


I just want to emphasise that nutrition is vital and you must have some kind of plan, even if it is your own based on previous methods. I would rather you followed someone else's programme if mine doesn't appeal, than to just wing it and not get the results! I tend to follow other people's programmes in addition to following KettleBelleBody Nutrition, as that is the way that I eat anyway (just so you know I'm not giving you that info then doing something totally different!).

Other really good plans include:

Brad Pilon's Eat Stop Eat

Great for those who don't like strict food plans and menus, and who want to break free from OCE (obsessive compulsive eating!). I'm doing a modified version of ESE throughout Christmas to help moderate the excesses of the season, and plan to continue in the New Year for the challenge.

Isabel De Los Rios' Diet Solution Programme
A really fantastic holistic approach to nutrition, focusing on clean eating and optimal health.

Let me know if there are other programmes out there you are considering for the challenge and I will review them here, providing my thoughts on them so you and others can make informed decisions.

It's going to be great fun, a great challenge and the results are going to be incredible, so come and join in!

Happy Christmas and here's to the fittest, most fabulous year ever in 2009!

XCaroline

And the Winner Is....

Well, the votes have been counted and the winner of the first ever KettleBelleBody Transformation Challenge is....

NIKKI CAPUTA!

BEFORE: 9th November

AFTER: 9th December

6 1/2" Total loss: 3 1/4 inches lost off her waist in 30 Days!

Well done Nikki!

I'll be in touch to discuss the prize - options are online / Skype or one to one coaching with me over the next month!

Vote for the KettleBelleBody Transformation Contest Winner!

The entries are in for the first ever KettleBelleBody Transformation Contest!

The two finalists are.... (drum roll, please...)

Nikki Caputa and Kelly Swindell!

These guys have done sooooo well! Please read through this post to find out more about their results and experience - then please leave a comment with your vote!

Hopefully their fantastic pre-Christmas results will inspire you to join in the fun on Jan 2nd, when the Valentines 6 Week Challenge commences! That's 50% more time - could mean 50% better results than these guys - can you afford not to take part?!

Check out their results and vote for the winner now!

KELLY SWINDELL:

BEFORE: 9th November

AFTER: 9th December

Shed 6"

Weight 136lbs to 132 lbs

KELLY'S STORY:

Did these 30 days ever go fast. I'm so happy to report that i only missed 1 workout and that was this weekend, but on those days I was working out on my course :0) I participated in this challenge as this is a hard time of year to stay on track, I thought well even if I stay the same it will be much better than going backwards. I wanted to have accountability, and this site was exactly what I needed, not only to keep myself on track, but to also offer support to fellow participants.

I am totally amazed at the after pictures. esterday a few people came up to me at the gym and commented on how small I am looking. The thing is I could not see it in myself until I looked at the pictures. i am still having trouble believing it is me!

I have been working out with the Kettlebells at home and I do not have a mirror so I had no idea that I have 'muscles' !!! When I go into the gym I have only been doing intervals or a Crossfit themed workout so again no mirrors. I think that my brain still sees me as I was at the beginning of this year.

So what did I do? I followed Carolines workouts exactly, I did Kettlebells 4 times a week and then I ran my intervals 2 times a week, one day on the weekend was hard exercise free. Now I also walk my dogs twice a day and also walk my children to school, so I do get some extra steps in. However I do not add this as exercise into a journal as it is something that I have to do no matter what day, but I thought that I should add this on here now as it is extra compared to someone without kids or dogs :0)

Caroline's workouts are amazing, you get such a workout, I still have a love hate relationship with TGUs. I have been able to really target my worst area, I am sure this is because the KBs are unstable so you are firing your core all the time.

These workouts are not just for girls !!!

I am going to still follow this programme as Caroline has so many different programme cards and at the end of this week I will have completed the first one, there are many different exercises that I have not even attempted yet.

I followed the warm up and cool down, I loved the cool down part as I find stretching relaxing, I also learnt some new stretches! I also followed the Elimination diet. The hardest part was giving up coffee and tea, after the 1st few days the headaches were gone but the cravings were still there, but I stick with it Dax says 100% or nothing, so that is what i did. I found that I could eat many different foods, I was never hungry or feeling deprived of anything. I found that when the TOM came my chocolate cravings were not as bad, and I just had some fruit for the sweetness. When I got to day 21 i added bread back in and I'm ok with that, but when I eat wholewheat pasta i feel super bloated so from now on, I will just eat spaghetti squash in place of the pasta.

I believe that I had a light bulb go on in my head over the last month, I have followed other programmes before and I know that I did not give 100%, this time I did and it shows you what you can do when you are committed to it. Even if I didnt feel like working out I told myself it was only 30 days and I can do it. I had day 23 of the Elimination Diet in my head and it was my mission to at least get there and then I could add some bread and pasta in. Once there it really was not the big deal, then all that was left was the last 7 days.

At the beginning of these 30 days I never thought that I would change my body this much.

Stats:

Bicep 10 1/2 10 3/4" increase 1/4"
Chest 36 1/4 35 decrease 1 1/4"
Waist (smallest part) 27 1/2 26.5" decrease 1"
Waist Navel 31 29" decrease 2"
Hips 37" 36 1/2 " decrease 1/2"
Thigh 22 1/2 21 1/2" decrease 1"

Total inches down 6"

Weight at the start was 136lbs, my weight today is 132 lbs

Over the last 30 days I have met some amazing people on here and I'm sure that the support will not stop now that the challenge is over. I have found that when you stick to something it works. It is not easy, but everyday you have to get up and tell yourself that you can do it and that you are going to do it. and no im not going out for coffee :0) the cravings are done !

NIKKI CAPUTA:

BEFORE: 9th November

AFTER: 9th December

6 1/2" Total loss!!!!!

NIKKI'S STORY:

When i started this challenge i decided that my goal was, that as i had not long ago turned 40, i wanted to get back the figure i had in my 20s!!! I suppose having twins has altered my shape but i always used this as an excuse to not do anything about it.

The challenge has helped me more than you can imagine, in just one month i have done more positive than i have in the last 8 years!! It has been fantastic to have the support of all the people on the challenge and especially my husband who has as ever been amazing. He too was stuck in a rut and we have motivated each other to just get on with it!!! As well as the amazing positives, i have also found some people who are negative influences but have learnt to rise above their comments and WOW look at the results.

I have totally stuck to the KB programme, doing either 3 or 4 workouts a week mixed in with boxing and body combat. I have mixed up the workouts so i got to sample alot of the exercises and have to say i totally love the whole thing!!! Food wise i followed my own plan and cut out coffee tea and alcohol completely (give or take the odd slip up!!). My eating is so much healthier now and i dont plan on letting it slip back even with Christmas around the corner.

I went and tried on a pair of skinny black jeans size 10 today just for the hell of it ....and they fitted!!! So i am on my way to dropping a size!!

As i said on the forums before i dont want this to stop, so will be carrying on (maybe not so strictly!!) until the next one. Thanks so much Caroline and everyone. xxxx

Waist now 28 3/4 = 3 1/4" loss
Hips now 35 1/2 = 1 1/2" loss
Thigh now 20 1/2 = 1 1/2 " loss.

6 1/2" Total loss!!!!! (Over 3 sites only...)

So, now it's up to you!

Who are you going to vote for? It's a really hard call as they've both done so well! Bear in mind, that these two were actually pretty lean to start with, and as they always say, it gets harder the leaner you get, so these two really have done amazingly to be the two finalists.

Leave your comments at the end of the blog!

LINES ARE NOW CLOSED! RESULTS WILL BE CALCULATED SHORTLY!!!

The Fat Loss Troubleshooter

If you are struggling to get the nutrition side of things nailed, then you need Leigh - the Fat Loss Troubleshooter!

She's just about to release an update to the excellent Fat Loss Trouble Shoot Manual, and has a rather compelling trailer to whet your appetite (or not...): VIEW TRAILER

She is also launching her healthy 'eats' book: Body By Eats in Feb - you can even get a taster (ha ha) with some absolutely delicious recipes here, now: GIVE ME HEALTHY RECIPES!

Leigh is especially interested in rebuilding spent metabolisms, shot to pieces by women intent on overtraining and undereating to lose weight. Her Metabolic Repair programme is perfect for anyone who has brought their calories down and is training hard, but not seeing any results. I highly recommend it - in fact I have taken some time out of training following Leigh's advice and feel all the better for it (plus have dropped a few lb already!).

I try to give myself adequate rest anyway, and those of you who have my KettleBelleBody programme will know how much I advocate intense training coupled with plenty of rest and recovery.

But it's all too easy to ignore our own advice! I kinda trick myself into thinking 'vacations' are rest enough from a rigid training plan and are therefore the only time I don't follow a set training programme. But my holidays always involve windsurfing, surfing, kitesurfing, snowboarding, mountain biking and daily ashtanga yoga (plus I do all these activities at the weekends, which should really include a full rest day!), so it was not a surprise I needed a bit of time off.

I actually realised I have not taken a full week off training in a few years - I even got back into training after a knee op in about 2 days, which I knew was silly but just couldn't help myself! I would caution clients against that sort of behaviour, but conveniently 'forgot' to give myself a break!

Funnily enough, my weight has stayed the same since that knee op, despite aggressive training and strict nutrition. I realised rest was in order as per Leigh's instructions - it all suddenly made sense. But it took someone else to give me that advice! It was actually through advising a customer that I reminded myself of Leigh's programme last week in fact, as I identified the signs in someone else that I was failing to see for myself - it is so easy to delude ourselves sometimes.

So, whether you are not seeing results because you have not got the finer details of fat loss nailed, or because you have been overtraining / undereating, Leigh will be able to tell you exactly which side of the fence you are on, and exactly what you can do about it.

I can't recommend her books highly enough - she has re-inspired me to tighten up my nutrition and work on taking a more long term training approach, allowing myself more planned rests!

Those of us into kettlebells tend to be quite focussed and want to train hard, thinking that rest is an evil word - which is why I think we all need this book.

Would be really interested in finding out what results you get on the programme, so keep me posted!

Red Carpet Ready TV - Cool New Online Show!

I've just found out about Valerie Waters' cool new online TV show. If you don't know Valerie, she is the ultimate Hollywood trainer!

Now, usually, trainers roll out their one celebrity client or B-lister at this point, to try to impress, but check Valerie's client list out:

Jennifer Garner, Jessica Biel, Kate Beckinsale, Steven Dorff, Matt Dillon, Benicio Del Toro, Jim Carrey, Richard Gere, J-Lo, Charlize Theron, Cindy Crawford plus many others...

Pretty impressive (jealous, moi?!). So, in true celeb style she now has her own weight loss reality TV show: Red Carpet Ready TV

You can watch in 'real time' as the participants go through the struggles we all encounter on their weight loss journey - only they get to face the cravings in full view of the world!

The show airs 5pm Tuesdays PST, but you can check out the first 4 episodes right now: Red Carpet Ready TV

30 Articles in 30 Day Challenge: Easy. 30 in 36hrs: Done!

I was set a challenge to write 30 articles in the 30 day month of November. An easy task, one a day, no problem.

But I didn't actually take the challenge on until Friday! I suddenly decided I wanted to complete the challenge, as I had a client-free afternoon for once, so I set myself up at my lap top and got started!

I did calculate beforehand that I was likely to fail - logisitcally I didn't actually have enough time, and I wasn't going to sacrifice my weekend for it, I just thought at least getting 15 done would mean I was better off than having done nothing!

The concept of 'Fail Forward Fast' was on my mind - something I'd recommend you consider trying. Better to set a lofty goal and fail (e.g. aim for 30 and manage 15) than set a 'realistic' or 'achievable' goal that doesn't push you, in this case I could have set myself the challenge of writing 5 articles and easily managed it. I would have succeeded in meeting my goal, but been less successful than failing at a harder goal!

So, tip tapping away on the lap top, stopping for a KettleBelleBody training session and a meal Friday evening, I managed 15! I was really pleased, and half thought I'd leave it there and enjoy a weekend off....

But of course, the challenge hounded me in my head, and I thought I could at least get to 20... Or 25... So after training clients and a day out on Saturday, starting at about 4.30pm, I sat on the sofa and continued with the articles. I stopped for yoga and a meal, but then got back on it, and by 10.30pm (36 hours after starting the challenge!) I had managed it!

So, I now have a larger selection of articles, on a range of topics, available for you to peruse at: http://ezinearticles.com/?expert_bio=Caroline_Radway

If there are any topics you'd like me to cover in future articles, let me know! I'm going to try to write an article a day from now on (which means I need to get on and write one today!) so I'll appreciate ideas on what you'd like to read...

Just Because It's Free It Doesn't Mean You Have to Have It All!

We often help ourselves to extra food and alcohol when there's a buffet, or a party, as it's essentially 'free', but we do need to remeber that we'll pay the price later!

So that's my top tip for the party season - remember that you have access to whatever food and drink you want all year round, so there's no need to act like you've never seen pumpkin pie before just because it's Thanksgiving (remember Hallowe'en anyone?!)

Actually, I've not ever eaten pumpkin pie, being a Brit, and I would really love to make a healthy version someday!

However, what I really wanted to remind you of was a giveaway where you can take as much as you like this Christmas, and know that with every 'just one more' that crosses your mind, you'll be giving yourself an even greater chance of a fit and fabulous 2009!

What am I on about?

The 12 Days of Fitness, of course!


This really is a gift-giving extravaganza, over 25o fitness pros worldwide, including me, will be giving out special gifts to make sure you can make 2009 your fittest yet!

I'm giving out a special Kettlebell Workout, that will NEVER be available anywhere else - a complete exclusive!

And I've been checking out some of the other gifts and there are some real treats, I can tell you!

You need to sign up at http://www.12daysoffitness.com and then just wait till Dec 10th when the gift giving will commence!

So, what are you waiting for?

Starvation Mode - How This Myth May Be Making You Fatter!

Since reading Brad Pilon's Eat Stop Eat, my views on eating 6 meals or every 3-4 hours a day have been turned upside down.

I realised that I could get by for a lot longer than that and still train hard while getting leaner, losing bodyfat but not my precious lean body mass.

As a woman, aiming for around 15-1600 cals a day, the meal size you would need to eat 6 small meals a day is so small as to be almost impossible to stick to - and for a smaller woman, needing about 1200 cals a day, splitting that into 6 x 200 cal feedings would be soul destroying!

It is such a common dogma in the fitness industry, to the extent that most people don't even question it. But when you look at the science, as both Brad and Lyle McDonald have done, extremely thoroughly, it just doesn't add up...

To see Lyle McDonald's detailed discussion of the matter, and why you no longer need to worry about getting fatter just because you are forced to miss a meal or snack, follow this link: http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html

http://www.kettlebellebody.com

On the 12th Day of Fitness, My True Love Said To Me: Hey You're Looking Fantastic!

I just wanted to remind you about your very special invite to take part in the world's largest ever fitness information gift-giving at: www.12daysoffitness.com.

An estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists - including me!

You will have the opportunity to download my exclusive '12 Days of Fitness Christmas Kettlebell Workout'...

...My Christmas Kettlebell workout is designed for all of us time-poor people, who need a fast, effective workout we can do at home, or anywhere, for maximum results, fast! It will help offset some of the damage that is almost inevitable over the festive season and give you all you need to whip yourself into shape in the New Year, too.

It's clearly laid out for you with step-by-step instructions, so you really can't go wrong! My main aim with the workout is to make sure you actually do it, so I've done all I can to make that as easy as possible for you.

The workout is created exactly like the many workouts provided in my book, KettleBelleBody (aimed at women, but all the feedback I'm getting is that I've narrowed my audience too far and that it's a killer for the boys too!) but it is a completely EXCLUSIVE workout, that won't ever be seen anywhere again, so you don't want to miss out!

What makes the release of this workout so special is that it's going to be part of a much bigger gift-giving bonanza - the '12 days of fitness'. Over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009.

You can claim your copy of my 'Christmas Kettlebell Workout' and loads of other goodies by visiting www.12daysoffitness.com and getting your name onto the gift list.

Santa will be delivering fitness gifts worldwide from December 10th!

Feel free to forward this link on to anyone who might want some inspiration over the festive season and beyond...

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season

On Wednesday, December 10, Dax Moy, myself and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called '12 Days of Fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist on the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit http://www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit http://www.12daysoffitness.com today.

30 Day KettleBelleBody Transformation Challenge Starts Mon 10th Nov!

The first ever KettleBelleBody Transformation Challenge starts a week today, on Monday 10 November, and I'd love you to join us and rise to the challenge!

I'll be doing it with you, and there is a support group for all entrants to join so we can post out before and after measurements / pics and log our progress and results: http://missionslim-possible.ning.com

The Rules:

All entrants must perform KettleBelleBody Workouts for the 30 days (not every day of course!)

All entrants must choose a nutrition programme to follow. I am suggesting Dax Moy's Elimination Diet, as that is what I will be using, but you can follow the KettleBelleBody Nutrition Plan (a little less rigid than the Elimination Diet, my usual approach!) or another plan of your choice. I can assist with helping you find a plan that suits you - and will post some recommendations this week so you can choose.

Dax's programme can be downloaded for free HERE: http://www.daxmoy-pts.co.uk/elimination/

And that's it really! You will need to take measurements and pics before and after, as these will be used to judge the winner...

Any questions, post a comment or join Mission Slim-Possible and we can get chatting on the forum there!

The challenge starts on Monday 10th November for 30 days - and we really all will be winners just for taking part, as we'll all get to the festive season feeling fitter and leaner than ever!

Why wait till the New Year to take action? With mince pies and Christmas candy being handed around in late October, we can do so much damage by the New Year your resolutions might only get you back to where you are now if you're lucky!

By taking action now, you can stop the pre-Christmas bulge from taking hold at all, and enjoy the festive season all the more!

Kettlebells On My Birthday Cake!!!

It's my 30th birthday tomorrow and last week I had a big party, which was very cool as I never have parties. It was loads of fun, but the best bit of all was my birthday cake!

Now, I know as a Trainer you wouldn't expect me to spend too much time eating cake, which is very true, and in fact I ate far too much of this one, but that is not my reason for mentioning it...

I had a sneaking suspicion I might be getting a cake, as my boyfriend had been acting shifty all day, popping in and out of the house. As it wasn't my actual birthday I knew it couldn't have been a present...

And the manager at the restaurant really ruined the suprise when he announced in his French accent 'Where is your boyfriend? I met him this morning!'

But my there was still a surprise in store for me....

The cake had a kettlebell on it!!

Not a real one, of course, that would have squashed it somewhat.

But he'd taken one in to the cake store and they made one, in the exact shade of blue, in fondant icing!

I literally cried!

And all my clients who were there laughed as they know how much I love my Kettlebells! Some of my friends and family were a bit more confused though, as they had not seen a kettlebell first hand before!

Luckily I directed them all to the recent video taken for our local paper: KETTLEBELLS IN SOUTHAMPTON COMMON so they could finally see what all the fuss is about!

The one on my cake was a bit heavy for me though....

I've saved it and its sitting on my mantelpiece - I wonder how long it will last before going mouldy?

I had to be at the resturant at 6.30pm for drinks (managed to stick to champagne all night, yay!) and at 5.00pm I was actually throwing my kettlebells around, getting a pre-dinner metabolism boosting workout in!

It did mean getting ready was a bit more of a rush than I'd have liked, but is one of the many great things about kettlebells - you really can squeeze a workout in anywhere and any time. Everyone has 10 minutes, its just a question of making time...

Time is something that we can't just 'find' - we have to actually 'make' it!

I did one of the 10 minute blaster workouts from my KettleBelleBody programme - a full body routine of swings, single arm rows and bottoms up kettlebell press ups, as well as 100 hindu squats that I've started doing, on Matt Furey's recommendation (great pre-surf warm up, more about that in a future post though!)

Don't forget, my KettleBelleBody programme is at a special pre-30th birthday pre-launch price of $49.99 until tomorrow! So if you want to get your hands on it at this mega discount then you'd better act fast!

KETTLEBELLEBODY PROGRAMME

If you want to read some reviews about it then check out the amazing health and fitness blog Skwigg Blog, where the self-confessed nutrition and exercise nut, Skwigg, tells it like it is! Once you read her blog you will be checking in regularly to find out all about her mad adventures - it's brilliant!

You can also check out Women's Diet and Fitness - Angie Schumacher who actually inspired one of the exercises in my manual (OK, so she pretty much invented it!) interviewed recently about the programme and kettlebells in general....

Have a great weekend! I'm going to be celebrating my birthday in style - making every effort to stay away from the lap top, but I'm definitely not staying away from the kettlebells! Looking forward to another pre-dinner out metabolism boosting workout, although this time I'll be able to fit in a longer session (to justify even more cake?!)

http://www.kettlebellebody.com

Kettlebells On Southampton Common - Daily Echo Online!

Check out this video to see Sarah and I in action on the Common!

Don't you just hate seeing (and hearing!) yourself? Painful!




http://www.dailyecho.co.uk/video/video/55626/?archive_page=0

http://www.kettlebellebody.com

I Did It - KettleBelleBody Programme Is Launched!

I know I haven't posted here for a while, but I've been head down in my book, determined to get it launched before going on holiday, which I do tonight for 2 weeks!

So mission accomplished! It took lots of long nights and crazy early starts, but it's done, and now I can go and meet Dax Moy the day I get back from holiday, when my Magic Hundred has finished, safe in the knowledge that I took action and ticked that massive goal off the list!

So, where can you find out more?

Check it out here:

Lovely Legs Kettlebell Workout!

WARNING!!!  This workout will also tone and tighten your midriff!  

Here's a lower body workout for you.  I will post a video of all the exercises soon, but technical hitches over the weekend meant all the footage I got was useless!

So for those of you who know what each exercise is I thought I'd get the workout out for you, contact me if you have any questions, otherwise I'll update you when the video is done!

WARM UP:  5 - 10 mins progressive warm up to include dynamic stretches and joint mobility work for the full body and static stretches ONLY for muscle groups that are particularly tight (eg calves and hamstrings).

You can also foam roll tight areas, especially the ITB, at this point (more info HERE).

PERFORM THIS CIRCUIT WITH 30s REST BETWEEN EXERCISES (MAX!!) 1-3 TIMES:

Swings x 15  (If you want even more of a cardio blast for maximum fat burning you can add a set of swings in between every other exercise in the circuit! You can also have an active rest by performing a 'round the body pass' or slingshot for the 30 s rest period - this will give you abs some extra work and stop the heart rate dropping too much...)

Squats x 20 (10 each side if holding KB racked to one side, alternatively hold to your chest, by the horns).  

Single Leg Deadlift x 10 each leg

Cossack Side Lunge x 10 each side

Single Leg Straight Leg Deadlift x 10 each side

KB Overhead Squat x 10 each side.  Hold one kettlebell overhead as you squat - only if you have strong and stable shoulders and feel comfortable doing this.  The alternative is to leave the KB out of it and hold your arms above your head in a Y shape.

Tactical Lunges x 10 ES.  Pass the kettlebell under your leg at the low point of the lunge, while keeping the body tall.  Step back with the leg you are holding the kettlebell in.

Side Lunges x 10 ES.

Single Leg Get Ups or Full Pistol Squats x 5 ES.  If you can do full Pistols, then shoot!  If you can't (or don't know what I'm on about!) then try the Get Up - sit on a chair, extend one leg in front of you and stand up with one leg only, then sit back down!  Start high and gradually lower the seat as you improve.

Windmill x 10 ES.  This should be done without the Kettlebell until you have the movement dialled, then add a light kettlebell to the lower arm and eventually hold the kettlebell in the upper arm.

Same Side Elbow to Knee Crunch x 10 ES.  Hold a light kettlebell in the arm overhead, bringing the elbow down to the knee as you lift the knee up on the same side.

Side Plank 30 s ES.  To make this harder, lift the top leg so you are in a star shape....

You can repeat this circuit up to 3 times!  As you improve, reduce the rest periods and increase the number of circuits...

Snatches with the 20kg Kettlebell!

Well, I thought I'd try snatches with the 20kg kettlebell... 

Just some Sunday afternoon fun!

Kettlebells For Women - Article in Washington Post

Thought I'd bring this article to your attention, some more media coverage regarding Kettlebells for women, it's all good!

A Great Workout for Women Who Like To Throw Their Weights Around

Another Steve Cotter Workout - Cardio Circuit & Some Core...

Did the Cardio Circuit from CD 4 with a 16kg.  Again, not intense cardio but shoulda really been a rest day today so deliberately chose something more chilled!

The workout starts with 10 or so Round the Body Passes each way, and these are done in between every exercise...

Single arm swings x 10 each side

Single arm clean x 10 ES

Sgl arm clean & press x 10 ES

Squat - KB racked x 10 ES

Snatch x 20 ish ES

Squat - KB overhead x 10 ES

Windmill - KB lower hand x 10 ES

Tactical lunges x 10 on each leg

Single leg deadlift x 10 ES

Windmill - KB upper hand x 10 ES

Sgl arm clean & press x 10 ES

Turkish Get Up x 5 ES

I then did couple of other exercises - a few more Turkish Get Ups and Windmills (this is the first time I've done them with the 16kg so very pleased with myself!) and some killer same side elbow to knees (standing) with the kettlebell overhead in the arm you are bringing down to meet the knee, if that makes sense...  Plus a standing twist, but I don't really like them, they feel a bit weird and pointless, which is why I decided to call it a day and go and do some yoga...

Did the 'Post Surf' section of Peggy Hall's Yoga for Surfers 1, a great way to relax and unwind after a hard day on the water, or session with the iron!!

Today's Workout - Steve Cotter's DVD

Just did one of the workouts from Steve Cotter's Extreme Kettlebell DVD - the Cardio Circuit 2 & 3 from disk 4, about 30 mins in total...

The following, 1 minute rounds with a 16kg:

Hand to hand swings

Front Squat - KB to chest

Clean and Press - 1 side only

Overhead Squat - same side

Clean and Press - other side

Overhead Squat - same side

Single Arm Row - one side

Reverse Lunge KB to chest - one side

Single Arm Row - other side

Reverse Lunge KB to chest - other side

Snatch

Lateral / Cossack Lunges KB to chest

Snatch other side

Side squats / Bob & weave

Horizontal Row - one side

1 leg single leg deadlift

Horizontal Row - other side

1 leg single leg deadlift - other side

Biceps Curls - holding horns, bell uppermost

Half Squat round the body pass

Followed by the 10 minute circuit with 2 x 16kgs, 30 s of each exercise...

Double cleans

Dive bomber push up

Double Snatch - I didn't actually have the kahunas to try this with the two 16kgs as I've only just started doing double KB ballistic stuff... Next time...

Clap Push Ups

Front Sq uats - KBs racked

High Kicks

Double Mil Press - only managed a couple of these - heavy!

Squat hold

Double arm bent over row

Jump lunges

Double swings - managed these, although feel like legs have to be super wide!

Lateral shuffles

Renegade row

Hip Switches

1 Leg Deadlift

Bob & Weave

Double clean and press - actually did 1 leg DL on the other side as only did 1 side earlier...

Jumping Push Ups - amazed I could do these - easier than they appear - give em a go!

Double arm horizontal row

Cossack side lunges

All that was only 30 mins!  Didn't feel as high intensity cardio as the Anthony Diluglio DVDs, as there is still a strength element for me, espscially using the 2 16kgs.  But feel energised rather than depleted and looking forward to training tomorrow!  

450 cals according to my Polar HRM with a max of 166bpm...  

Workout of the Day: AOS Firepower

I've had this DVD for ages and never got round to doing it - as it requires 2 kettlebells and by the time I got two 16kgs I went and had some knee surgery and haven't used any of my kettlebell DVDs since then, preferring to write my own training sessions.

But sometimes it is good to defer the programming to someone else, and be the trainee rather than the trainer for once!  I love using DVDs both for kettlebells and yoga for that reason!

I do train myself hard, but when someone else is deciding what you're going to do you invariably push your limits in one way or another.

AOS Firepower has 5 different programmes you can choose from, all using the same 15 drills but manipulating the sets and rests.  I went for doing the whole thing twice, but the longer rests, taking 55 mins (the final option is doing the whole thing twice with shorter rests taking 45 mins).  

Whereas with all his other DVDs I skip the rest completely, I must admit I was grateful for it today!

I used mostly my 16kg kettlebells, as I only have one of all the others, although the first round I used the 11kg & 14kg for the alternating military press as I thought I'd never manage it with a 16kg (swapping half way).  The second round I used only the 16kg for all exercises, except the Turkish Get Up where I used a 14kg (next time will stick to the 16kg for all)...

Drills are as follows:  

Turkish Get Up

Alternating Clean and Press

Double Bent Over Row

Super Burpee

Figure 8 to Hold

Super Plank

Alternating Double Clean (this one I didn't do as he does as I was a bit to malco-ordinated, so cleaned one then then other rather than strictly alternating)

Suitcase Deadlift

Alternating Chest Press 

Russian Twist

High Pull and Snatch

See Saw Press

Figure 8 & Hold Tactical Lunge

Renegade Row

Squat & Triple Crush

...Oh yeah, and then the 5 minute snatch test!  

I kinda lost count but think I did 95 in the 5 minutes with the 16kg, alternating hands every 5 reps.  All I need to do now is work on doing 100 on each hand for 5 minutes, then on the other for another 5 and I can enter that Girevoy Sport Kettlebell Challenge I read about in Kettlebell Info Mag.... 

I wore my heart rate monitor, which I tend to do as I can see how intensely I've worked on a cardio level (although I put the watch down the front of my top as it gets in the way of the kettlebell - can someone please invent one that you can attach somewhere kettlebell friendly please?!) and the 55 min workout (including 5 mins mobility at the start) burned 650 cals, getting my heart rate to a max of about 185 bpm.    

A fat blasting, heart pounding, muscle pumping workout, that's for sure - thank you Anthony!

Turkish Get Up Sit Up

Turkish Get Ups are one of the best kettlebell exercises there are.

You lie on the floor, with a kettlebell in your outstretched arm, and stand up.

How can something so seemingly simple be so brutal and so effective?  Well, there's a hell of a lot going on - giving you strength, endurance, mobility and even cardio (you'll see after a few!)

Today I'm going to give you a really good video that takes you through the first stage - just the Sit Up part.  You go from lying to a seated position, without getting all the way up.

I do these after my main workout, a great way to train the abs and get that six-pack going!

Try them for yourself!

Letter From Your Belly Fat

How's it goin'! This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat 
burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.

So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this"

==> TURBULENCE TRAINING.COM

Your friend and spare tire,

Belly Fat

PS - Seriously!

Don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. 
  
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

PPS - Don't do what this guy and gal did.

They used Turbulence Training and look what happened to their belly fat. Now please go get me some more comfort food... 
  
"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!" 
Susan Siceloff 
  
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends." 
Billy Williams

CLICK HERE ==> TURBULENCE TRAINING - IT MAY NOT BE KETTLEBELLS BUT IT'S GOING TO BLAST YOUR BELLY FAT!

Get Flabby - Train for an Ironman...

I've been through the cardio fatness loop (loads of cardio, getting fatter, think you should be doing more...). Here Rachel Cosgrove tells all about how training for an Ironman left her flabby and undefined!

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

Intensity Rules!  

Check Out My Motivation Interview for Lead Britain To Wellness

I had the privilege of being interviewed by Noel Lyons (www.noellyons.com), for a new 'Let's Get Motivated' series as part of his 'Lead Britain To Wellness' programme.  

You can sign up to receive notification of all the audios in the series here: Lead Britain to Wellness.

Or to download my interview directly go here (you have 24 h before the link expires, so get there quick!):

Motivation Interview  

Post-summer is one of the busiest times in the fitness industry - I think most of us have indulged too much over the summer, or looked at our holiday pics and and decided next year we're going to look fab, so are wanting to take action!  

This audio series is designed to help you kick start your motivation, so you can start taking action now - think of all the progress you can make between now and Christmas if you get going right now...

Download My Interview With Noel Lyons HERE!