Wednesday, June 16, 2010

Killer Kettle Bells: Power, Endurance Ladder Circuit

Hey Everyone,
Today I wanted to share with you a killer kettle bell workout that takes Power and Endurance to a whole new level.

WARNING: This workout is not for the weak at heart!!!!

One of the things that keeps me fresh and motivated as a personal trainers is actually being "trained" myself sometimes. When you look around the fitness industry and the industry of personal training specifically, a common thread you will see of your "Top" personal trainers is that they either work out with other personal trainers as training partners or they will actually hire a personal trainer themselves at some point in their career.

Fortunately for me, we have surrounded ourselves at Gainesville Health and Fitness with incredibly talented personal trainers! And for the past 2 or 3 months I have been making it a point to take Brandon Rosin's "Kettle Bell Basics" class as often as possible.

Wednesday's workout was an absolute killer! I could have ran five miles and still not have taken my heart rate to the level I did today. And this was actually a "Power" workout?

So, I hope you enjoy this as much as I did. I highly recommend wearing gloves with this workout to prevent the 2 ripped and bloody calluses that I experienced today:)....(sorry for the graphic image)

This circuit is done as 1 continuous set with rest as needed, but in reality it is 10 sets....don't worry I will explain.

Set 1 is 1 repetition of each exercise, so be sure you select a weight that is pretty heavy for you.
Then go straight into set #2, which will be 2 reps of each exercise, followed by set #3 with 3 reps of each exercise....... by now you should see the pattern.... all the way to the 10th set with 10 reps of each exercise. You will probably have to decrease your weight somewhere around set 5 or 6?

(KB= Kettle Bells. You can use dumbbells in place of KB's if you need to)
1. KB single arm snatch
2. KB single arm clean
3. KB single arm swing
4. KB single arm high pull.

Thursday, June 10, 2010

Post- Training Nutrition

Hi Everyone,
Today I have a great guest blog for you from one of the top personal trainers in our industry. Michelle Adams recently did a presentation during our "Master Level" personal trainer course on nutrient timing. It was such an amazing presentation that I really wanted to share a portion of it with you. So I asked Michelle if she could write this blog about post-training nutrition. I know you will enjoy this blog and find it extremely useful........ so, enjoy!


So you just left all you had on the gym floor—a really intense all out effort aimed toward reaching your ultimate physical goals. Whether it is to lose weight (body fat), gain muscle or bring the biggest, fastest, strongest body to your field of competition. You feel certain that you accomplished this in your training. Well, I hate to rain on your parade, but you are wrong. Your training and your efforts in the gym are actually breaking your body down almost heading you 180 degrees from where you want to be! BUT before you throw your hands up in desperation, let’s look at a way that we can make all of that effort work FOR you….3 words…
post workout nutrition.

Taking in the right nutrients as soon as your training session is complete is the key to turning the environment in your body around- from breaking things down (catabolic) to building and repairing (anabolic). In a post training state (in a healthy body) - muscle cells are very sensitive to insulin and its anabolic effects. Knowing this, we can make the most of this time by providing our body with nutrients we want to immediately supply to your muscle cells. High Glycemic index carbohydrates in conjunction with 100% whey isolate (or whey hydrolysate), branch chain amino acids and anti oxidants can help to guarantee that all of your hard work in the gym actually DOES get you where you want to go. What happens if we DON’T provide those nutrients ?? Great question! Well, the catabolic state created during training continues on. Meaning that you are not rebuilding and repairing the damage to the muscle cells. Even delaying the ingestion of these nutrients by an hour will markedly affect your body’s ability to initiate repair.

To maximize your efforts the International Society of Sports Nutrition (ISSN) recommends high glycemic index carbohydrates (such as glucose, sucrose and maltodextrin) whey isolate protein, vitamin C, E and electrolytes (sodium, potassium, and magnesium) be present in a post workout shake.

Michelle Adams MPH, CSCS, is a Master Level Personal Trainer and Head Team Leader at Gainesville Health & Fitness. Michelle is also an IFBB Professional Figure competitor. Michelle specializes in Bodybuilding, Fitness, and Figure Contest Prep and off-season training, Weight loss, and increasing lean muscle mass. Michelle has extensive knowledge in sports nutrition among other things. Learn more about Michelle at or

Sunday, June 6, 2010

MTS of the Week: Cable Stork Row

Hi Everyone,
I hope you had a great weekend.

The movement of the week is the cable stork row. This is a great exercise that will challenge your balance, hip and core stability, as well as the postural muscles of the upper back.

Give it a try, enjoy, and leave any comments or questions if you like it.


"Life Is Motion"

"Life Is Motion"
Turkish Get Up