Renegade » personal training

Kettlebells and Landscaping

J Johnston — Thu, 27 May 2010 15:22:30 +0000

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Plastic Confidence

Jennifer Calderone — Thu, 18 Feb 2010 02:33:23 +0000

Many women feel extreme pressure to look beautiful because of the relentless images of “perfection” we are bombarded with daily. As a result of these unachievable standards, one’s self image and self worth slowly begin to erode. As a result, many women feel plastic surgery is the only solution. This is a brutal measure that all too often comes at an extreme cost – life. Is this so called “beauty” really worth the risk of death or severe disfigurement? An acquaintance of mine recently mentioned the popularity of plastic surgery amongst her friends and noted her sister, who almost died from a tummy tuck, now bears the brutality of a surgery gone terribly wrong.

Plastic surgery is nothing more than plastic confidence, a cheap imitation for the real thing. If a woman does not have self confidence before surgery, she will not have it afterwards. Confidence and self worth do not stem from our outward appearance although we are deluded into believing so. Instead, confidence comes from achievements and success stemming from hard work and feeling good on the inside. Plastic surgery is simply not the answer.

For a real confidence builder try working out. The internal transformation will be as amazing as the external one.

Jennifer Calderone
Boston, MA
Hordon Health
Nutfit @ Dedham Strength & Fitness

Breaking through plateaus

J Johnston — Mon, 01 Feb 2010 19:28:01 +0000

Plateau(s).
You hear the term often in the gym, magazines, and just about anything related to fitness. A big plateau for most is transitioning from the “Hang” position of a snatch or clean to performing the exercise through its full range a motion, correctly. While many factors must go into breaking through this plateau, a helpful tool is the kettlebell. Unfortunately most of the power racks in the gyms now days are not conducive to setting various pin heights from the knee joint down to the feet. This leaves you with creating your own blocks on either side of the barbell out of plates, wood blocks, or aerobic steps. We all know about “Murphy’s Law” and you can just imagine what negatives can result from setting a round plate and bar on top of any one these surfaces in a gym atmosphere. True, you can easily design a set of homemade blocks with safety stops so you do not crack those lovely mirrors. This method works great, but I found that most people tend to stack whatever is available and not bother to go through the process of design, construction, and more important safety.
An easier solution is the kettlebell. Its stable bottom allows it to be elevated easily and safely on just about any surface available in the gym. Even a single 2×6 works great, is easily transported in a gym bag, and requires little to no modifications. As an added benefit you have the luxury of doing single arm snatches and cleans to help you break through that plateau.
If you are thinking about buying a kettlebell, shop around. Different manufactures offer varying handle heights. As an example I own several forty pound kettlebells from three different manufactures. All three have different heights from ground to grip. The tallest kettlebell is three inches higher than that of the smallest. Consider your weaknesses, needs, and plateau’s when shopping for a kettlebell.

If you need help busting through your plateau, give me a shout. I am located in Bear, Delaware and still have a very limited number of evening and weekend slots open for your training needs.

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Performance Training

Shawn Moody — Fri, 20 Nov 2009 16:54:06 +0000

A wise man (he shall remain nameless) once told me that I should always be training for performance. At first I really didn’t understand this comment, because like a majority of the population I envisioned a group of athletes training hard in the off-season for their upcoming sport.

Well that was then, and this is now. Training for performance is training for life. Life is full of unpredictable situations and we must be prepared mentally and physically for what we may encounter.

Making use of the kettlebell in your training is a great way to enhance the performance aspect of your training by acting as an extension of your body during movements.

This photo is of my client Rick performing single-arm kettlebell presses (with a 40lb bell) and pull-ups with a 20lb X-vest. If this isn’t an example of functional performance training then I’m not sure I know what does.

Shawn Moody
the “burgh’s” kettlebell specialist
moody01db@yahoo.com

The Choice

Jennifer Calderone — Thu, 19 Nov 2009 21:39:31 +0000

There used to be days when I didn’t feel compelled to work out because I was tired or simply had too many matters that required my attention. However, when I took a moment to think about the myriad of individuals that didn’t have the same luxury of choice in this matter, my feelings rapidly changed. Viewing exercise from this perspective, helps to serve as a reminder that it is a positive experience and not one that should be begrudge or regarded as punishment. I am lucky enough to be in great health and able to exercise daily. Sadly, not everyone is this fortunate due to either debilitating physical and mental disabilities or severe health issues. When you find motivation waning, stop, take a moment and visualize a day where you may not be so fortunate to have this choice. All too often we take these things for granted. Be thankful you are able to be physically active and don’t let your choice slip away.

Jennifer Calderone
Hordon Health
www.hordonhealth.com

Athletic Training Not Just For An Athlete

Jennifer Calderone — Tue, 17 Nov 2009 21:28:56 +0000

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

I Resolve

Jennifer Calderone — Mon, 16 Nov 2009 03:40:49 +0000

As the days in November roll on I begin to think about the fast approaching holiday season. It is one of the most joyest times of the year, yet as a fitness professional it is also one of the most trying. I feverishly attempt to discourage clients from giving into the many temptations that will come their way. They have made a commitment to health, and a few moments of indulgence is not worth trashing months of tireless effort. Yet for most, the holidays become nothing more than an excuse to over consume as proper nutrition continues to takes a permanent vacation.

The gluttonous holiday season is then followed by a new year and nation of individuals who resolve to “get healthy,” “join a gym,” and “lose weight.” These individuals make their way to gyms attempting to undo excessive caloric consumption with intense exercise. You see them every night for a few weeks. Then, little by little, numbers start to dwindle until finally they have all but disappeared.

While many start the year off with the best intentions to get fit, it is often short lived when motivation is lost within a matter of weeks. This is because as a culture, we tend go to extremes from eating to spending. Many individuals believe they can lose years of weight and shed a lifetime of bad habits overnight by exercising every day. Making matters worse, we are a society used to immediate gratification. The idea of patience has become extinct and if a pound or two is not dropped in a week, motivation vanishes. What individuals fail to realize is they cannot progress with no formal exercise to working out every day and expect the trend to last. The mind and body, which has not even adapted to a day or two of exercise, will not be able to handle this type of intensity. Moderation is the key even with exercise in the beginning phase.

The best way to make exercise a permanent part of one’s life is to hire a personal trainer and begin by working out two to three days per week. Hiring a trainer will force exercise to be a regular scheduled event which will help combat the myriad of excuses that would otherwise surface. The trainer will prescribe appropriate exercises and make sure they are performed correctly to maximize effort and minimize injury.

It takes months for a habit to form and it is no different with exercise. Hire a Renegade Trainer and resolve now to make this the year exercise becomes a permanent part of your life. Take life head on, don’t be content sitting on the sidelines.

Jennifer Calderone
Hordon Health – www.hordonhealth.com
Boston, MA