HeadSTRONG Athletics

New Boot Camp for Women!!!!

noreply@blogger.com (Shawn Manning) — Mon, 30 Aug 2010 11:46:00 +0000

Our main website is almost up and running so in the meantime, here is the information for your HeadSTRONG Athletics' new Boot Camp for Women!

CLICK HERE TO REGISTER!

Location:

Live Oak Center in Ogden

7042 Market St. Suite C

(next to Mandi's Ice Cream)

Wilmington, NC 28411

Camp times are as follows:
Monday, Wed, Friday: 6:00-7:00am and 9:30-10:30am
Mon., Wed., Thursday: 6:30-7:30pm
Saturday: 8:30-9:30am

You will be able to come an unlimited amount of days per week and new camps will be added as space fills up. So if you have a group of women interested in an additional time, please let us know.

One of the best parts about Boot Camp is that your first Camp is FREE! Try it out! There is nothing to lose.

What people saying about Boot Camp:

FROM FRAN:

When I first started my training with you, I was reluctant and apprehensive – reluctant, because I knew how hard it was going to be to start from the beginning to get back in shape, and – apprehensive, because of my back and neck injuries. To tell the truth, I almost quit after the first two sessions, but because of your encouragement and support, along with my confidence in your knowledge about physiology (your really know your stuff), I decided to tough it out. After all, what is the alternative? Sit around and continue to get in worse shape?

So, thank you! thank you! thank you! For helping me get back my old self. I’ve lost 15 pounds; my clothes are starting to fit again – yeah! And now, I can do much more – biking, kayaking, skiing –to name a few, and just doing regular housework is sooooo mush easier.

Shawn, without a doubt, you are the best and most knowledgeable fitness instructor I’ve ever worked with. You vary the workouts so I never get bored; I work harder during the hour than I ever thought I could, and at the end, I’m never sore (how is that?); the workouts you’ve designed for me to do on my days off from training classes are awesome and keep me on track; and you’ve always got some great tips about nutrition – I’m eating better now, but it’s not like dieting – a nice change from the yo-yoing I’d been used to.

And, the classes are so much fun. It seems like intense personal training, but with a group – and such nice people – everyone’s so friendly and welcoming. Your training program is definitely part of my life now, and I can’t imagine where I’d be without it!

and.....

FROM JESS:

In the past few weeks since I've relocated to California, I have realized how much I miss your classes! When I started working with you in September, I was coming off of about nine months of triathlon training. I thought I was in good shape and my body fat wouldn't change too much. I was sure in for a surprise when my body fat decreased by 4.5%! That's a lot in four months! The best part was that it was FUN! Every class was a workout, but I enjoyed each and every one! It was wonderful to work as a group to achieve the common goal of improved fitness. You are so knowlegable in your field and you create a safe workout environment that is challenging for people of ALL abilities and fitness levels at the same time! That's quite an accomplishment! I can feel how much stronger my legs and my core have become as I'm hitting the slopes out west! I have no doubt that I will be returning to Headstrong classes when I come back to Wilmington in the fall! Thanks again!

So don't delay...CLICK HERE TO REGISTER!

and...

FROM MARY:

I have been working with Shawn Manning for over five years and am in
the best shape of my life! Shawn's approach to physical fitness is
comprehensive, combining very challenging kettlebell workouts with an
emphasis on flexibility, strength training and cardiovascular work,
all with an eye toward personal goals and abilities. I especially
appreciate Shawn's intelligence and camaraderie, which bring
challenge, fun and personal accomplishment to each class.

On a recent trip with friends, I participated in a yoga class, where
my work with Shawn was rewarded by my ability to do a headstand -
easily! Hats off to Headstrong Athletics for the strength and
flexibility which made that possible, right after my 50th birthday!

CLICK HERE TO REGISTER!

and....

FROM JOAN:

I've been participating in Shawn's classes for about 1 1/2 years. I have always been active, everything from low to high impact aerobics, pilates, yogi, running, you name it, I've tried it all over the last 25+ years. I will have to say kettlebell training and the diverse routines that Shawn incorporates into her boot camps have been the most effective with the best results. I feel stronger and in better shape than in years. I'm at 18% body fat which is the lowest I've been in a very long time. At 5'7", I'm able to carry extra weight easier than most but, as one gets older, I did not like how "certain areas" seem to be shifting.

I'm currently going twice a week which is a very small amount of time to invest for such a big return. Shawn is constantly checking your form to maximum the affect and avoid any injury. Shawn has such a great way of motivating and makes it all fun. Don't misunderstand, it's hard work...but you know her goal is your goal....Shawn, you're the Best! Thanks for all you do.

Son't delay another second!

CLICK HERE TO REGISTER for HeadSTRONG Athletics' Boot Camp for Women!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our Boot Camps and Kettlebell Workshops in Wilmington, NC.

Born to Run...Barefoot?

noreply@blogger.com (Shawn Manning) — Wed, 13 Jan 2010 14:42:00 +0000

Many of my clients know that I am not a big fan of long slow distance cardiovascular training. Sprinting and interval training have instead become staples of my exercise routines. Once I quit jogging and started swinging the kettlebell, my body fat dropped and my joints felt a ton better.

So when one of my clients, Mary, gave me the book Born to Run, by McDouggal, I wondered if I would end up disagreeing with most of it. Well, despite the fact that at this point, I never want to run any kind of long distance races, I thoroughly enjoyed reading this book. It reads like a novel with some science thrown in. I was even motivated to take a little jog for the fun of it.

I will not bore you with what the book is about...you can read that ">here on amazon. Instead, I want to point out a major issue discussed by McDougall. The issue of running shoes. For about two years now, I have been pushing to clients the thought of dropping shoes all together for workouts, or getting a pair that allows more flexibility, such as Nike Frees, Chucks, or Pumas. McDougall backs up the idea of barefoot/non-supported running with scientific studies and real live examples. For hundreds of years, the Tarahumara have been running ultra marathon distances through the mountains in Mexico on not much more than a thin piece of rubber from a tire. Just enough cover on the bottom of the foot to give traction and to avoid getting punctured by thorns. So why do we think we need $100+ corrective shoes to run 3 miles? Barefoot Ted, an American ultra runner, has run many races either barefoot or in his Vibram Five Fingers.

If you want a taste of the barefoot argument, read this short article by McDougall that was in the Parade Magazine a couple of weeks ago.

This is something we talked about a lot in my Z Health certification too. I think it may be time we all take a look at the real reason podiatrists are trying to sell us $400 orthotics and shoes companies are telling us that our instinctive running needs to be corrected. Is it really for our own good?

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Are you Practicing the All or Nothing Approach?

noreply@blogger.com (Shawn Manning) — Mon, 19 Oct 2009 14:24:00 +0000

Are you practicing the all or nothing approach to exercise? Do you figure that since you don't have enough time to complete an awesome one hour workout that you shouldn't even bother?

There are times that I let that stupid idea into my head too. But, realistically, could you take just 20 minutes and knock it out? Probably so...so no more excuses. I don't care if this is the only workout you get this week...just do it. You will feel better and maybe it will just drive you to get back to a regular schedule.

Here are some workouts you can accomplish in that amount of time:

Workout #1: Circuits...3 Rounds of 1-5...30 seconds rest between each exercise (if necessary)

1. Kettlebell Clean, Squat and Press 5-6 Reps

2. Renegade Rows 5 reps each side

3. Front/Back Lunges 8 reps each side

4. Half Turkish Get ups 2 reps each side

5. Swings 20 reps

Workout #2: Circuits...3 Rounds of 1-5...30 seconds rest between each exercise (if necessary)

1. Kettlebell Step ups 10 reps each leg

2. Inchworm Pushups 8-10 reps

3. Kettlebell Clean and Squat (1 sided) 6 reps each side

4. Slingshots 10 each direction

5. Swings 20 reps

Workout #3: Circuits: Sprints and Plyometrics...rest for 30 seconds to 1 min between each set

1. Sprint 30 seconds

2. Frog Hops 30 seconds

3. Shuffle 30 seconds

4. Leaping Lunges 30 seconds

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Week 3 of Leave

noreply@blogger.com (Shawn Manning) — Tue, 12 May 2009 19:14:00 +0000

OK, so I skipped week 2. Please forgive me, I was learning how to have 2 kids.

Fisher Manning came on April 29th at 2:07 am. 20 inches and 7 lbs, 12 oz. He is an awesome sleeper and eater! I just didn't realize how hard it would be to sit down and write out one workout. Napping, playing with #1 and cleaning poopy are priority for now.

So here is week 3, a little late.

Z Joint Mobility Warm-up

Start with practice on your Windmills: 2-3 sets of 5 each side. Can do Turkish get up as an alternative.

Circuit: 4 Rounds with 2 minutes of rest at end of each circuit.

1. Clean, Squat and Press: 5 reps each side

2. One leg deadlift: 5-6 reps each leg (right foot down, left hand picks up)

3. Pushups: 10-20 reps

4. Swings: Hand to Hand Transfers for 20-30 reps

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

WOW-Week 1 of Maternity Leave

noreply@blogger.com (Shawn Manning) — Sun, 26 Apr 2009 21:26:00 +0000

I am officially on maternity leave now through the month of May. No baby yet, but I am due April 30th. I am ready, ready, ready!!! Ready to move again, ready to not have heartburn and ready for my right rib and back to stop hurting. And I am especially ready to meet this new miracle!

As promised, I am providing at least one workout per week so clients can keep up with their training. These are meant to be uncomplicated and time efficient. There are a few kb's left to rent so if you need one, please let me know.

So here is week #1.

A. Start with 3-5 minutes of continuous Turkish Get Ups.

B. Circuit Workout (below): Do determined amount of repetitions and move on to next exercise. Rest if needed at end of each set OR don't rest until you are finished with the entire circuit (listen to your body). Do 3-4 circuits.

1. Reverse Lunge (hold kb on same side as leg being moved) 10 reps per leg
2. Clean and Press (clean each time) 5-6 per side
3. Goblet Squat (hold kb at chest level) 10 reps
4. Bent Over Rows 5-6 each side
5. Swings (2 handed or hand-to-hand) 20 reps
Rest

You should be filling your in between (or off) days with interval training. Swings are always a great way to do this. Try 15 minutes-20 minutes of swings alternated with sprints, shuffles or jumping jacks.

Ex.
30 seconds of swings
rest 30 seconds
20 seconds of quick zig-zag sprints (run, turn, run back)
rest 30 seconds
Do 4 rounds of each and take a longer rest. Repeat until time is up.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Become Pain Free on April 18th

noreply@blogger.com (Shawn Manning) — Tue, 14 Apr 2009 19:55:00 +0000

Red Star Athletics and HeadSTRONG Athletics Present
RELEASE ME! with Sara Cheatham

Uncover the Root of your Pain
Discover Pain Free Movement
Prevent Injuries
Free Yourself of Costly Treatments
Enhance Your Health, Vitality and Energy

Mark your calendars for April 18th! My friend, Sara Cheatham, Level 4
Z-Health Practitioner and Russian Kettlebell Challenge Team Leader, is coming to Wilmington for one day to relieve you of PAIN!

Many of you have already heard me brag about my experience with Z Health Performance Solutions, a radically-different, neurologically-based training approach that alleviated my lower back pain. I began practicing Z when I first took up the kettlebell one and a half years ago. I cannot imagine where I would be without it. I wake up every morning, stand up straight and go on without worry of nagging aches and injuries. Along with the kettlebell swing, it is the most beneficial part of my workout program.

There are countless accounts just like mine from people all over the world that have, in one session, released themselves from knee and shoulder pain, lower back issues and turned their life around to wake up feeling healthy and energetic. You can read about them here on Z Health's Website.

If you or anyone you know has pain that has persisted for days or even years without relief or wants to enhance their athletic performance, I highly recommend contacting me, Shawn Manning, at 910-231-5011 or shawn@headstrongathletics.com to set up your one-on-one appointment with Sara Cheatham.

Thirty-minute appointments will be scheduled from 10am-5pm on Saturday,
April 18th. The cost is a well-worth-every-penny $50/half hour session. Sara is a nationally sought after movement coach and kettlebell instructor. This is an awesome chance that you should not pass up! To learn more, you can contact Sara at 702-510-4604 or SaraCheatham@hotmail.com.

"My session with Sara was more valuable than the combined 10 months of physical therapy I've gone through. I was pretty skeptical at first, but by the end, she made a believer out of me. I wish I'd heard about 'this stuff' sooner!"
-Brett Bott, USAF Security Forces

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Does it have to be Hard?

noreply@blogger.com (Shawn Manning) — Tue, 07 Apr 2009 12:43:00 +0000

What do elite athletes have that most recreation athletes don't?...

The ability to make their sport look easy...without much effort!

Whether it be from years of training or inbred talent, the best of the best do not exercise to wear themselves out. They train to get better at their sport.

Think about this. Each time you workout, are you training to completely exhaust yourself or improve the quality of your movement? If you concentrate on getting the most out of each perfect repetition, the "workout" will take care of itself.

My best results have been from keeping the workouts short (under 30 minutes) and simple. No bosu balls, fancy equipment or treadmills.

If you feel like your training needs to take a step up, then add weight (conservatively) or shorten your rest periods. But don't work to all out exhaustion. You will only be fooling yourself into thinking that since you kicked your own ass, you got a great workout.

This includes those of you who take my class. Yes, you should push yourself but you need to know when to pull back the reigns and step aside to chill. Are you in pain? Then its break time. Reps getting crappy? Then its break time. About to throw up? You know what to do.

Quality not Quantity. It will keep you going, motivated and pain free for a long life of physical play.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

One Bell Workout #2

noreply@blogger.com (Shawn Manning) — Tue, 17 Mar 2009 14:00:00 +0000

This video shows another example of a one kettlebell workout. Please note that I am 32 weeks pregnant at this point.

Progression:
Do 4 Rounds on each side.

Right Hand:
Turkish Get-up (up only)
Overhead Front Lunges (right foot only) 5 reps
Snatch with Slow Lower to Racked Position 10 reps
Overhead Front Lunges (left foot only) 5 reps
Turkish Get-down

Rest if needed and repeat with left hand.

Progression can be done with back or walking lunges also.

If you don't know how to snatch the bell yet, see previous post for our upcoming Snatch Workshop on March 21st.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Snatch Workshop

noreply@blogger.com (Shawn Manning) — Tue, 17 Mar 2009 13:08:00 +0000

HeadSTRONG Athletics will be holding a Kettlebell Snatch Workshop this coming Saturday, March 21st, at 10:00 am. Location will likely be Hugh McRae Park depending on the weather. Please call Shawn for more information: 910-231-5011.

The snatch is a ballistic movement used for strength endurance. In other words, be prepared to get your heart rate up and build strength at the same time.

Here is a short video of the snatch done by Yoana Snideman (also pregnant when taken):

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

One Bell Workout

noreply@blogger.com (Shawn Manning) — Tue, 10 Mar 2009 13:08:00 +0000

The following workout is one which can be done with one bell. Make sure you can get-up with this size before attempting. **Please note that I am 32 weeks pregnant at this point.

Do 4 Rounds on Each Side:

Right Hand:
Turkish Get Up (up only)
Clean, Squat and Press 5 Reps
1-Hand Swings 10 Reps
Sling Shots 5 Reps (each way)
1-Hand Swings 10 Reps
Clean Squat and Press 5 Reps (leave it up on the last rep)
Turkish Get Down

Repeat for Left Hand

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

A Baby Update

noreply@blogger.com (Shawn Manning) — Tue, 03 Mar 2009 01:20:00 +0000

As many of you already know, Tommy and I are expecting our 2nd baby on April 30th. That means I only have 8 1/2 weeks to go! I can't tell you how (mentally) ready I am to start training hard again. I am feeling like a house right now even though to most I am still pretty small for a 32 weeker.

So far I have gained about 25 pounds. Last time I maxed at 30. I am comfortable with that. It didn't take long to lose it before and I expect the same this time.

For those of you wondering about kettlebells and pregnancy I can offer up this advice:

Don't start using the bell for the first time when you get pregnant. But don't stop if you are already proficient at it.

I continue to swing, do get ups, squats and presses. I have just reduced the weight a bit and listen to my body. If it hurts, don't do it. Common sense rules.

One of the biggest differences this time around is how my lower back feels. With my first, I was not using kettlebells or doing Z Health and my back was always crunched up and hurting. This time, I have not had any back pain (except for one instance where my ego took over and I squatted with too much weight....stuuuuuupid!) I seriously think everyone should consider doing R-Phase Z drills while prego. It has worked better than yoga, stretching, foam rolling and message for me.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes in Wilmington, NC.

WOW-Supersetting Exercises

noreply@blogger.com (Shawn Manning) — Tue, 03 Mar 2009 00:40:00 +0000

Today's Workout at HeadSTRONG Athletics:
Do 1A-C. Rest after C for 45 sec-1 min. Repeat 2-3 Rounds. Move to next set (#2) of Exercises. **Please note that I am 32 weeks pregnant at this point.

1A. Squats (Prisoner or Front with KB's or Sandbags) 1 Minute
1B. KB See Saw Presses 30 sec
1C. Plank 30 sec

2A. Runner's Lunge (holding KBs or Sandbag) 30 sec. each leg
2B. Alternating Bent Over Rows (2 KBs) 30 sec
2C. Pinwheels (Alternating Dynamic Side Plank) 30 sec.

3A. Deadlifts (2 KBs) 30 sec.
3B. Get up sit up 30 sec. ea. side

Intervals X 4 each:
1. Frog Hops (or Side to Sides) 30 sec.
Rest 30 sec.
2. Front Back Sprints 30 sec.
Rest 30 sec.

See video for demos of exercises

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Comic Relief

noreply@blogger.com (Shawn Manning) — Tue, 24 Feb 2009 20:10:00 +0000

I could not pass up spreading a bit of humor in times like these. The following is from a friend of mine but I have no idea who wrote the original copy.

HEALTH QUESTION & ANSWER SESSION

Q: I've heard that cardiovascular exercise can prolong life; is this
true?

A: Your heart is only good for so many beats, and that's it... don't
waste them on exercise. Everything wears out eventually. Speeding up
your heart will not make you live longer; that's like saying you can
extend the life of your car by driving it faster. Want to live longer?
Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay
and corn. And what are these? Vegetables. So a steak is nothing more
than an efficient mechanism of delivering vegetables to your system.
Need grain? Eat chicken. Beef is also a good source of field grass
(green leafy vegetable). And a pork chop can give you 100% of your
recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine,
that means they take the water out of the fruity bit so you get even
more of the goodness that way. Beer is also made out of grain. Bottoms
up!

Q: How can I calculate my body/fat ratio?

A: Well, if you have a body and you have fat, your ratio is one to one.
If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular
exercise program?

A: Can't think of a single one, sorry. My philosophy is: No
Pain...Good!

Q: Aren't fried foods bad for you?

A: YOU'RE NOT LISTENING!!!.... Foods are fried these days in vegetable
oil. In fact, they're permeated in it. How could getting more
vegetables be bad for you?

Q: Will sit‑ups help prevent me from getting a little soft around the
middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You
should only be doing sit‑ups if you want a bigger stomach.

Q: Is chocolate bad for me?

A: Are you crazy? HELLO, Cocoa beans! Another vegetable!!! It's the
best feel‑good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in‑shape important for my lifestyle?

A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had
about food and diets.

And remember:
"Life should NOT be a journey to the grave with the intention of
arriving safely in an attractive and well preserved body, but rather to
skid in sideways ‑ Chardonnay in one hand ‑ chocolate in the other ‑
body thoroughly used up, totally worn out and screaming "WOO HOO, What a
Ride"

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camps in Wilmington, NC.

Prego Workout

noreply@blogger.com (Shawn Manning) — Fri, 20 Feb 2009 15:34:00 +0000

The following is a workout I did this morning that is a good example of what a prego (30 week) kettlebeller can still do. Slow and Steady. The snatch ladder was a throw in to make sure I can still do them.

3 Rounds of each
1A. Goblet Squats 10 reps
1B. Military Press 5/5 reps

2A. Racked Stationary Lunge 8/8 reps
2B. Alternating Bent Over Row 6/6 reps

Snatch Ladders from 10 reps with 30 seconds rest in between each set (number).
Ex. 10/10 rest, 9/9 rest.....

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Are you Nutritionally Accountable?

noreply@blogger.com (Shawn Manning) — Fri, 20 Feb 2009 13:22:00 +0000

I am going to make this short and to the point. If you want to reduce the amount of body fat that is glued to your bottom, be nutritionally accountable. You are the only one who knows when you get gluttonous or eat the wrong foods too often. "I" am the easiest person to lie to because "I" know "I" won't tell anyone else what a pig "I" have been.

If you are working out properly and not shedding weight, look at how true you have been to eating plan. Use a Nutritional Adherence Chart to keep yourself on track. Post it on your fridge and let others glare at it. And then try to explain why you are not losing weight.

If you don't have a chart to follow please email me at shawn@headstrongathletics.com and I will send it to you.

Brain-Body Intelligence

noreply@blogger.com (Shawn Manning) — Tue, 17 Feb 2009 14:33:00 +0000

I am about mid way through the evidence-packed book The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science (James H. Silberman Books) by Norman Doidge. It is a recommended resource from my Z Health Certification that has really opened my eyes to how moldable (plastic) the brain truly is. Doidge sifts through tale after tale of amazing changes people have made in their health, mobility and intelligence after reworking their once-thought-stale brain. So how this relate to physical fitness?

Most of us are a little stupid when we first pick up a kettlebell. We don't automatically know how to fluidly swing, clean or snatch it? The bell bounces around, landing hard on bone or soft, venerable tissue. I personally spent the first 2 months with bruises on my forearms trying to get the form exactly right. (I wasn't smart enough at the time to put on wrist bands). Little did I know that I was on my way through the 3 Stages of Motor Learning, the link between brain and movement:

1. Cognitive: 1-1000 Reps (Thinking about the steps)
2. Association: 1,000-10,000 Reps (Practicing but not thinking as much)
3. Autonomous: 100,000-300,000 Reps (Automatic, without thought)

Now, after doing countless numbers of these exercises, I am proficient to the point of doing them without thought.

Not everyone is going to go through the stages at the same rate. As Dr. Eric Cobb explained to us, a natural will learn faster. And doing drills that enhance body control and awareness such as Z Health, can cut the time by 50-60%.

I recently worked with a client, Ray Liotta, who pitches for the Kansas City Royals baseball team. After warming up with about 20 pitches, we practiced drills such as toe pulls, hip circles and thoracic mobility. After each drill he pitched about 20 more balls. Each time, he felt himself get more flexible and in control than the last. We finished with an full-body Neural Warm-up and Eye Drills and he was feeling better than he had in over a year.

To put it in a nutshell, just by concentrating on how his joints were moving while doing Z, Ray was able to carry that over into his sport and excel. The brain/joint/movement link in real life.

So if movement practice works on our physical state, how do we get our brains in shape?

The closer I get to giving birth, the more I recall how dumb I felt after my first born. I don't know if it is hormones or distraction that does it but it is like aliens have sucked out all the smarts and locked them in a chest until the first 6 months have passed. So, with the reading of The Brain That Changes Itself, I have wanted to find more ways to avoid this loss. Below is a short article that I came across to do just that:

The following article was first published at SharpBrains.com.

The Ten Habits of Highly Effective Brains

1. Learn what is the "It" in "Use It or Lose It". A basic understanding will serve you well to appreciate your brain's beauty as a living and constantly-developing dense forest with billions of neurons and synapses.

2. Take care of your nutrition. Did you know that the brain only weighs 2% of body mass but consumes over 20% of the oxygen and nutrients we intake? As a general rule, you don't need expensive ultra-sophisticated nutritional supplements, just make sure you don't stuff yourself with the "bad stuff".

3. Remember that the brain is part of the body. Things that exercise your body can also help sharpen your brain: physical exercise enhances neurogenesis.

4. Practice positive, future-oriented thoughts until they become your default mindset and you look forward to every new day in a constructive way. Stress and anxiety, no matter whether induced by external events or by your own thoughts, actually kills neurons and prevent the creation of new ones. You can think of chronic stress as the opposite of exercise: it prevents the creation of new neurons.

5. Thrive on Learning and Mental Challenges. The point of having a brain is precisely to learn and to adapt to challenging new environments. Once new neurons appear in your brain, where they stay in your brain and how long they survive depends on how you use them. "Use It or Lose It" does not mean "do crossword puzzle number 1,234,567". It means, "challenge your brain often with fundamentally new activities".

6. We are (as far as we know) the only self-directed organisms in this planet. Aim high. Once you graduate from college, keep learning. The brain keeps developing, no matter your age, and it reflects what you do with it.
7. Explore, travel. Adapting to new locations forces you to pay more attention to your environment. Make new decisions, use your brain.

8. Don't Outsource Your Brain. Not to media personalities, not to politicians, not to your smart neighbour... Make your own decisions, and mistakes. And learn from them. That way, you are training your brain, not your neighbour's.

9. Develop and maintain stimulating friendships. We are "social animals", and need social interaction. Which, by the way, is why 'Baby Einstein' has been shown not to be the panacea for children development.

10. Laugh. Often. Especially to cognitively complex humor, full of twists and surprises. Better, try to become the next Jon Stewart (Note: I just corrected his name from "John"...which may call for a #11: Spellcheck!)

Now, remember that what counts is not reading this article-or any other-, but practicing a bit every day until small steps snowball into unstoppable, internalized habits...so, pick your next battle and try to start improving at least one of these 10 habits today!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell boot camps in Wilmington, NC.

Change Your Life

noreply@blogger.com (Shawn Manning) — Tue, 10 Feb 2009 13:43:00 +0000

I wrote a post on Fran Rudolph many months ago raving about the changes she helped me make to get HeadSTRONG Athletics up and running. Now it is time for you to step up and take charge of your life! Fran is offering a New 6 Week Group Coaching Program to help you:

Get clear about what you really want.
Develop more meaningful relationships.
Transition to a new career or life style.

Create a life of health, balance and fulfillment.
Reduce stress and anxiety.

This program begins Saturday morning on February 14th! It includes:

3 Saturday morning workshops,
4 evening telecoaching sessions,
6 peer phone coaching calls,
email and telephone support,
reading lists,
and coaching manual.

Call or email Fran today for more information.

Fran Rudolph, M.A.

910-763-1888

fran@todaycoaching.com

http://www.todaycoaching.com/

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes in Wilmington, NC.

What Do You Wear on Your Feet?

noreply@blogger.com (Shawn Manning) — Thu, 05 Feb 2009 13:45:00 +0000

The following is a guest post written by Katie Bigelow, a Z Health Master Practitioner(p), RKC and student at Emory University majoring in Neuroscience. Next time you are in the market for athletic shoes, reference this article for some smart choices!

"As most athletes who first meet Delaine and I at Condition Kettlebell Gym have noticed, we wear some pretty funky shoes – that is if we are actually wearing shoes. Well, here is the information you’ve all been asking us for about shoes.

First, we must start with the basics. In today’s age, shoes are a materialistic accessory that more often than not matches the color of clothing. Thousands of years ago, before the invention of air conditioning, cars, and the light bulb Neanderthals walked the earth BAREFOOT. And so should you! The Neanderthal barefoot approach is significant, because this is actually the most efficient and healthy method of walking and movement for your body. Anatomically, there are 26 bones in the foot and ALL of them should be mobile. When taking a step, the force from the ground starts at the heel and is distributed throughout the rest of the foot and body. If one of the bones in the foot doesn’t move efficiently or is jammed, the force from the ground is altered and the distribution throughout the rest of the body changes. What does this change in force mean for you? Put simply, changes in joint and postural alignment and PAIN! The pain can occur in the knees, hips, and/or lower back, etc.

So, you can’t walk the streets barefoot and you don’t want immobile and painful joints. Here are some shoe suggestions that will help minimize pain and postural changes and facilitate healthy and mobile joints:

Nike Free
Puma Alsten
Converse – Chuck Taylor’s
Puma Speedcats
Vibram Five Fingers
Adidas Samba
New Balance 790s
Adidas Chiba
Reebok Driving Shoes

These are all athletic shoes that are great options for athletic performance, everyday activities, and even work! If you don’t have any of these shoes in your closet, you should check your current shoes to see if they fit the profile. An easy test is to pick up one shoe and bend the sole. If the sole doesn’t bend with ease, or only in the toe area, you should strongly consider purchasing any of the shoes listed above. Basic things to look for are flat shoes with a flexible sole throughout the entire length of the shoe, which will allow for all the bones and joints in your feet to move freely and efficiently. Also, if you’re puzzled about where to look or all the shoe stores you’ve checked don’t carry the above shoes, trying some of the following websites:

www.nike.com
www.ebay.com
www.zappos.com
www.eastbay.com
www.vibramfivefingers.com

With a fresh pair of flat and mobile shoes you are well on your way to better performance with a more efficient and mobile body!"

Keep moving,

Katie Bigelow
RKC Instructor
Z Health Level 4 & 9-S Movement Coach

Workout of the Week -The Basics Circuit

noreply@blogger.com (Shawn Manning) — Tue, 03 Feb 2009 18:11:00 +0000

This week we are concentrating on the basics but doing it in a way that is still challenging. I have taken 5 "Back to Basics" exercises and put them together for a continuous circuit. That means no rest until you finish all exercises.

Warm Up:
Z Health...4 High Payoff Drills (Ankle tilts, Toe Pulls, Hip Circles and Thoracic Glides)
Pumps and Kettlebell Halos

Workout: (3 Rounds)
1. Kettlebell Deadlifts, (30 sec. each arm)
2. Partner Pushups with a shake in the middle (can be a regular pushup) (30 sec.)
3. Kettlebell Clean and Squat (30 sec. each side)
4. 1 KB Back Row (30 sec. each side)
5. Swings (2 Hand, Hand to Hand, 2 KB's) (30 seconds)

We topped this off with Rope Velocity (20 seconds) combined with Farmer Walks/Overhead Carries and Racked Walks between each rope set.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group boot camp kettlebell classes in Wilmington, NC.

Strength/Cardio Combination Workout

noreply@blogger.com (Shawn Manning) — Sun, 25 Jan 2009 17:48:00 +0000

Workout of the Week:
This past week in the boot camp classes we concentrated on doing a strength and cardio exercise back to back with a rest after completing both.

Complete each round 2-4 times doing exercise A and B back to back. Rest 30 seconds-1 minute after. Rest 1.5-2 minutes in between each round.
Round 1:
A. One Side Shouldered Sandbag Step-ups
B. High Knee Skips/Jumping jacks

Round 2:
A. Seated (on the floor) Overhead KB Press
B. One-handed swings

Round 3:
A. One Side Shouldered Sandbag Squats
B. Shuffles

Round 4:
A. Bent Over Sandbag Rows
B. 2 Handed Swings

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes located in Wilmington, NC.

Loosen up with a Foam Roller

noreply@blogger.com (Shawn Manning) — Tue, 20 Jan 2009 18:00:00 +0000

This post has been removed because since writing it, I have seen the light.

I attended the first weekend of the Z Health R-Phase Certification this weekend (Jan 30-Feb 1st, 2009). As explained by some of the most intelligent brains on the study of movement, foam rolling, stretching and any mode of movement that causes even the slightest pain will send the body into startle reflex. This enemy to efficiency is our body's protective mechanism and guards us from immediate physical threat (1). As Dr. Eric Cobb puts it, "the nervous system often fails to differentiate normal everyday stressors (traffic, a fight with your spouse, a bad meeting with your boss, etc) in today's culture from a physical threat. As a result, many people spend their waking hours in a physically "armored" state. This causes poor posture, slumped shoulders and tense muscles." (1) In other words, when we put ourselves in startle by hitting those incredibly uncomfortable trigger points, we are doing the exact opposite of what was intended...to loosen up.

So, as I learn more, I cannot, in good conscience, leave the Foam Roller article up. Z Health has changed the way I approach flexibility, mobility and everyday aches and pains. Visit a Z Health practitioner in your area if you are interested in learning more.

1. Cobb, W. Eric, D.C., 92004-2006) Z Health Performace Solutions R-Phase Manual 3rd Edition, (p. 13), Z Health Performace Solutions.

Workout of the Week Jan 09 2

noreply@blogger.com (Shawn Manning) — Fri, 16 Jan 2009 18:42:00 +0000

Here is a workout we did in class this week. We were concentrating on back to back exercises with no rest in between. Take your 1-2 minute rest at the end of each round.

Round 1: 2-3 Sets

A. Tactical Lunges with the kettlebell (1 minute)

B. Hindu Pushups (30 seconds)

Round 2: 2-3 Sets

A. Squat/Catch/Squat (45 seconds)

B. 1/2 Turkish Get up with Chest Press at the bottom (1 minute per side)

Round 3: 2-3 Sets

A. 1-Leg Deadlift (6 reps each leg...done slow and precise)

B. Russian Twists (30 seconds)

Intervals:

4 Rounds of 3-Bell Swings:

Start with 3 bells...1 heavy, 1 medium, 1 lighter...Example: 20 kg, 16 kg, 12 kg

Do 10 swings with each bell, heavy to light...rest 30 sec-1 min only after all 30 reps are complete

Repeat

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Z-Health is Amazing

noreply@blogger.com (Shawn Manning) — Thu, 15 Jan 2009 15:04:00 +0000

WANT TO AVOID THIS SITUATION? GET Z HEALTH!

Sorry there haven't been any videos posted this week. I have been a little out of it for the last 3 days due to a stomach bug. When you add that to being 5 1/2 months pregnant, being a fun mom and trying to train, it really takes you down for the count. So needless to say, today will be a short post.

In my down time, I am preparing for the Z Health R-Phase Certification by studying up on some great anatomy books: Trail Guide to the Body: How to Locate Muscles, Bones, and More (3rd Edition) and Anatomy of Movement (Revised Edition). Both of these are fascinating (if you are into this kind of thing). They have really helped me understand what is actually going on under the skin.

If you have not ever checked into Z Health, I highly suggest you do. The R-Phase Mobility Series, along with kettlebells, have freed me from constant back and joint pain. The focus of R-Phase is Rehabilitation, Re-Education and Restoration of coordination, agility and movement efficiency. Basically you are trying to "re-introduce your brain to your body" to reduce injury, maximize strength, improve range of motion and excel in athletic performance. There are a number of follow along dvd's that you can get to do at home.

If you are really looking to improve your health and movement beyond just looking good, I cannot think of a better way to do it. Take 10-15 minutes every day or even every other day and go through the series on the Neural Warm-up dvd. Your body will thank you and your performance will skyrocket!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Article on Kettlebells in the Duluth News Tribune

noreply@blogger.com (Shawn Manning) — Tue, 13 Jan 2009 19:08:00 +0000

Justin Edberg of Duluth works out with a kettlebell at the Superior Kettlebell Gym in Duluth. Clint Austin / caustin@duluthnews.com

Article from the Duluth News Tribune by Peter Passi:

Minnesota is playing a central role in promoting the latest rage in American fitness — kettlebell training — and it’s anything but new. In fact, the activity can be traced back more than 300 years to humble agrarian origins.

Kettlebells are weights Russians originally used to weigh crops such as grain or potatoes on agricultural scales. These cast-iron weights are usually shaped like a cannonball with a handle affixed to it, and they come in 16.4-kilogram (36.1-pound) increments called poods.

Those who frequently handled these weights — called girya in Russian — often developed impressive muscles. So much so, that the word for a strongman in imperial Russia came to be girevik, meaning “kettlebell man.”

“It’s not just another passing fad,” said Adam Dailey, who opened the Superior Kettlebell Gym in Duluth a few months ago.

Dailey is one of four Twin Ports trainers to recently become certified Russian kettlebell instructors under the tutelage of Pavel Tsatsouline and Dragon Door Publications Inc., a St. Paul-based company that has been one of the primary promoters of the sport. Tsatsouline has helped certify more than 1,000 kettlebell instructors in the past eight years.

Chris Fournie, a certified kettlebell instructor who owns and operates Progressive Martial Arts and Fitness in Hermantown, introduced kettlebell training to the Northland in 2005. He described Minnesota as a hotbed for the sport, due primarily to Tsatsouline’s influence, and referred to Dragon Door as “the mother ship of kettlebells.”

A kettlebell competitor and champion himself, Tsatsouline trained countless athletes and special forces in his native Russia. Upon his immigration to the States, Tsatsouline introduced kettlebells to Americans in 2001. Although he now lives in California, Tsatsouline originally settled in Minnesota and married Julie Antonson, a native of Duluth.

“I think I honestly was more sure kettlebells would succeed here than Pavel,” said John Du Cane, owner and CEO of Dragon Door. Initially, Du Cane suspected kettlebell training would catch on with a select audience such as elite athletes, law enforcement officials and military service people.

“I really didn’t expect it to take off on the level that it has,” Du Cane said, noting that kettlebells appealed to a much broader market segment than he had anticipated.

But Du Cane said the dramatic results people achieved through training with kettlebells quickly turned the fitness regimen into a sensation.

“Kettlebells combine endurance, flexibility and weight training all in one activity,” said Dawn Karlon, a certified kettlebell trainer and owner of Lifestyle Pilates and Conditioning in Superior.

Dailey said kettlebell training can be beneficial to people from all walks of life and of all different levels.

“As a 39-year-old mother, I wondered if I could handle kettlebell training,” said Molly Solberg of Duluth. But she gave it a shot when Dailey opened his gym and said she has been impressed with the results. Solberg credits stretching and kettlebell exercises for helping her resolve neck pain issues. She also has noticed other benefits of the strenuous workouts.

“It improves your posture and how you move. I also think it’s amazing how much energy I now have,” she said.

Fournie has a herniated disk in his spine, but since taking up kettlebell training, his back condition has improved dramatically.

“I’m 51 years old and I’ve had lots of injuries, but I can do things now that I never expected to be able to do in my life — things that I couldn’t do when I was young,” he said.

“I call kettlebells the fountain of youth,” quipped Fournie.

Kettlebells have proven surprisingly popular with women. Du Cane said that while about 80 percent of the nation’s certified kettlebell instructors are men, about 70 percent of students are women. He said kettlebell training effectively tones and strengthens muscles in the thigh, abdomen and buttocks. It also produces a desirable body shape that’s different than other types of weight-lifting.

“You’re using weights, but they won’t bulk you up. Instead, people training with kettlebells tend to develop a lean and rangy body type that’s strong but very proportional.”

Kathy Sieh of Duluth has been taking kettlebell classes at Progressive Martial Arts & Fitness for about a year and said they deliver the best workout she has ever experienced.

“I’m 48 years old, and I feel great,” she said. “It has really defined my muscles. I’m able to eat more, and I have more energy. I feel spunky.”

Kettlebells also have attracted the attention of elite athletes, such as cyclist Lance Armstrong, who incorporates them into his training.

Zach Walters, a professional boxer from Duluth, also works out with kettlebells. He said that since beginning to train with Dailey, his strength and stamina have improved but not his physical size.

“I feel like it has densified me. There are muscles for show and muscles for go. These are all muscles for go,” Walters said, thumping his torso.

Dailey said kettlebells work entire muscle sets, including stabilizing muscles required to maintain balance and control. A vast variety of exercises can be performed with deceptively simple kettlebells to effectively target particular body parts and improve overall physical conditioning.

“It’s hard to sell people on kettlebells right away, because they don’t believe a little iron ball can do so much,” he said. “But you develop a tremendous passion for them when you realize what they can do for you.”

Kettlebells on the CBS Early Show

noreply@blogger.com (Shawn Manning) — Sun, 11 Jan 2009 17:51:00 +0000

I was first embarrassed for the people in this clip but then decided to put up with whatever it takes for people to catch on to the power of the kettlebell. Please, just know, that these are not good demos of true kettlebell training.

And by the way, I doubt that Lance Armstrong's exclusively training with kettlebells...don't you think he gets on the bike a bit to train for the Tour?

Click on this link to watch the video.

http://www.cbsnews.com/stories/2009/01/02/earlyshow/main4696010.shtml

For real instruction from a certified kettlebell instructor, visit www.headstrongathletics.com or: Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.