Are you Practicing the All or Nothing Approach?

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

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

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

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?

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

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

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.