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.

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!

Scott

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 http://www.ghfc.com/personal_training/trainers/Michelle_Adams/ or http://www.michelleadams.net/

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.

Scott

This Makes me sick!!

I hope you had a great Memorial Day weekend. I just got back from a great weekend of camping in Crooked River state park in St. Mary, GA.

For the most part we had pretty good weather, but with a little rain and dampness in the air it made me think of all the things that make me sick this time of year. I was reminded of this article I read a while back from Shape.com. As I have mentioned in the past prevention is the key!

Enjoy!
Scott


Looking to stay healthy this summer? Load up on antioxidants—a.k.a. substances found in fruits, veggies and other healthy foods that help protect against free radicals (harmful molecules from broken-down foods, smoke and pollutants).

Here's how it works: Free radicals are released during the process of oxidation, which is when cells in the body die and are replaced by new, healthy cells. Sounds simple enough, right? Well, sort of. These "free radical" cells are actually missing an important molecule, which causes them to attach themselves to healthy cells and attack them, causing a chain reaction. The result can make you sick for the short-term (colds, flu, etc.) and potentially, the long-term (they may contribute to heart problems, cancer, Alzheimer's and other diseases).

Enter antioxidants from healthy foods, which prevent free radicals from causing a chain reaction of damaging cells (and making you sick). Think of these antioxidants—including beta-carotene, lutein, lycopene, selenium, and vitamins A, C and E—as your natural defenders, shielding healthy cells from being attacked. So what healthy foods should you be eating? Here's what to stock up on next time you hit the grocery store.

ANTIOXIDANT FRUITS
Antioxidant fruits include berries, citrus fruits and even dried fruits like apricots, prunes and raisins—all of which play a key role in protecting your body and maintaining a strong immune system. Keep these antioxidant fruits on hand to maintain a healthy diet and avoid getting sick this winter.

* Apricots
* Apples
* Berries
* Grapes
* Pomegranate
* Oranges
* Grapefruit
* Cantaloupe
* Kiwi
* Mangoes
* Bananas
* Peaches
* Plums
* Nectarines
* Tomatoes
* Watermelon
* Raisins

ANTIOXIDANT VEGETABLES
Ditch the sandwich and pack a salad for lunch for a mid-day meal packed with healthy antioxidants. Warning: Heating vegetables can reduce their nutritional benefits, so your best bet is to go raw. Bored with salads? Make healthy breakfast shakes with carrots and some of your favorite fruits to start the day with a healthy dose of antioxidants that you can literally sip on your way to work.

* Artichokes
* Asparagus
* Beets
* Broccoli
* Carrots
* Corn
* Green Peppers
* Kale
* Red Cabbage
* Sweet Potatoes

ANTIOXIDANT NUTS/SEEDS/GRAINS
On the go? Toss some sunflower seeds or nuts in a bag for a quick dose of healthy antioxidants. Another option: Make an avocado, tuna or lean-meat sandwich using whole-grain bread.

* Sunflower Seeds
* Hazelnuts
* Pecans
* Walnuts
* Whole grains

ANTIOXIDANT PROTEINS
Zinc and selenium, much like the healthy antioxidants in fruits and vegetables, help guard against free radicals. Just don't overdo it, since some proteins (like red meat) can be high in fat. Vegetarian? No problem. Pinto beans and kidney beans are both excellent antioxidant foods that will protect your cells.

* Oysters
* Red Meat
* Poultry
* Beans
* Tuna

Exercise should be FUN and FUNctional

Hey Everybody,
Well, down here is Florida Spring is already heating up into Summer. Here is a short video I made for you to show you that exercise can be fun and refreshing at the same time.

Exercise should always be FUN and FUNctional!!

Enjoy,
Scott

P.S. If the whole video does not appear below, click on this link.
Burpee Video

Friday Fun-day with Kettle Bells

Hi Everyone,
Today I have a short video for you. This was our "finisher" for our Friday workout. We performed kettle bell suicide rows, followed by kettle bell swing through CJ's.
Enjoy
Scott

"Never Stop Learning"

Hey Everyone,
A group of Gainesville Health and Fitness personal trainers took part in a Power Plate Acceleration Training workshop.

Here is the short video...... Can you spot me?