Renegade

Protein

I get asked many times over and over the questions, what type of food is a protein and what is better organic vs. non-organic.  Many people make eating too complicated, when it is very easy.

My simple response to the question, what type of food is a protein, would be anything that has eyes provides a high quality protein.  These eyes proteins consist of beef, pork, fish(any kind), chicken, turkey, eggs, and milk.  Another great source of protein can come from plants.  These protein items consist of nuts and beans.  Eating a variety of protein from the eyes and plants is a great way to have balance.

As far as organic vs. non-organic, organic is the best if it is truly organic, but there is nothing wrong with non-organic foods.  People are finding that the restriction on organic foods are not closely monitored and that there are no nutritional differences between the two.  You can not go wrong eating organic or n0n-organic.

Lastly, do not make eating complex.  At every meal have a fist full of protein from the eye or plant source.  Remember KISS (Keep It Stupid Simple).  See my next post on how much protein to eat.

Ronald Lelko

Having competed in a long laundry list of sports has given me some of life’s greatest lessons. From winning to losing, from the meaning of team to mano a mano each presents a certain gift.

One particular gift that simply falls short in the “text books” versus “real life” is the understanding of sport specific energy systems. An athlete conditioned for one sport does not simply insert themselves at the top of another.

With the start of our spring season right around the corner and this weekend’s SEVENS, I have been experimenting with various modes of training to prepare myself for the conditioning needed on the pitch.

After some GPP, DROMs I completed this circuit for 20 min.

Sandbag shouldering 8x (4 to each shoulder) with 80# bag
Sprint 50 yards at about 70%
Perform 5 Burpees
Sprint 50 yards at about 70%
Double Kettlebell Snatch for 8x
*REPEAT

More to come………….

Hit me up
Shawn Moody
RKP
moody01db@yahoo.com

Kettlebell training is great teaching tool for athletes. It teaches them generate movement by utilizing the ground and root their feet and the action can be powered by the core structure.

Here is a short clip of two of my top Lacrosse players progressing through a complex. They project the weight through the hips into the arms and accept the weight and decelerate through the hamstrings.

Jake_Adam_kbcomplex

And not to mention the simple “conditioning” aspect that is manifested by the kettlebells never leaving your hands!

Are you an athlete? Not sure how to train? Where to begin?

Hit me up!
Shawn Moody
3 Rivers Rep!
RKP
moody01db@yahoo.com

To build upon a past post by Jennifer Calderone on the subject of GPP. I wanted to share a short video clip of one of my young athletes. The “G-man” demos one round of gpp for the camera, but we typically perform 2 or 3 rounds (4 to 6 minutes block) as a warm-up.

This is the best FREE infomercial you’ll ever find!

-Shawn Moody
kettlebells in the burgh
moody01db@yahoo.com

So, with the cluster of holidays in the rear view mirror, I of course want to share a short story with everyone.

This year Santa Claus must have had his a** is shape becaue I received two 70lb. kettlebells stuffed tightly into my stocking! Great gift for a guy like me and the reindeer were able to get in a great weighted gpp workout pulling the sleigh.

So like any kid when they receive a new gift……well I opened them up and “played” with them.

Over the river, through the woods and down to my basement I went. I tossed in my Henry Rollins CD.
As the lyrics of GRIP slapped off of the wall………well my grip was burnt! ( I was burnt!)

This is often a  greatly overlooked training benefit to kettlebells.

Forget about the little “wrist curls”! Get some weight in your hands!

Want more? Need more?…………try swinging the kettlebell with a towel wrapped around the handle!

Want more? Need more?…..well….ask me

Shawn Moody
steel-city kettlebell specialist
moody01db@yahoo.com

Do you believe hypertrophy is a sign of athleticism? Today, we are consumed with the visual and are led to believe that certain physiques and body types are more beautiful and more valuable than others. Yet these images are not indicative of function, health, or athleticism. However, many males still spend hours in the gym lifting different body parts creating overly inflated muscles, because they believe this will make them a better athlete. The problem with this is hypertrophy is counterproductive to speed and other elements essential to being a great athlete. Most of these pumped up individuals are far from athlete and in fact clumsy. That is a result of isolating the muscles and not training the body as one unit. The systems within the body do not communicate as they should and fail to be fluid and graceful. These same pumped up, seemingly strong, males that can lift or squat hundreds of pounds, will very often fail when attempting to hold up their own body weight in a simple table exercise.

If your current workout regimen is focused only on hypertrophy than it is missing other essential components of true athletic training. Contact a Renegade Trainer in your area.

Jennifer Calderone
jcfitnessfirst@gmail.com
Hordonhealth.com

Many women and even some men may shy away or even fear the term athletic training. It is understandable as I once thought this training was only for athletes. Although Renegade training is by far the best athletic training program out there, it is also the best training program in existence for both the non-athlete. Otherwise known as functional training it teaches the body to work as a whole and prepares it to react to chaos. You might be wondering what type of chaos occurs in the average person’s life as opposed to the playing field. Let me remind you of the constant unstable environments we are often and unexpectedly exposed too including ice, snow, uneven terrain, long hours standing, or long hours sitting. These erratic environments put us at tremendous risk for injury because the body is not prepared to deal with the unexpected if it is not trained to handle it.

I am reminded daily of the benefits of Renegade training as I employ these methodologies when performing the most ordinary of tasks. The other day, as I squatted down to pick up a 20lb bag of cat litter, I smiled to myself as I noticed my body naturally moved into an athletic stance with butt pushed back. I lifted the bag with my powerful lower body and not my arms avoiding placing undue stress on my upper body. There was a time months ago, prior to Renegade, I would have struggled bringing this to the car and most likely would have had to use the aid of a cart. Carrying the laundry basket up the stairs was also once difficult as it placed a great deal of stress on my fragile lower back. I have now strengthened even my weakest areas thanks to Renegade. Fortunately, those days are long gone but serve as a reminder where I have been and how far I’ve come.

Get started on your own amazing journey. Contact one of the Renegade trainers in your area.

Jennifer Calderone
www.hordonhealth.com
Boston, MA