The EMPIRE STATE VOL. 2

Tue, 9 Dec 2008 16:54:42 -0500

December 9, 2008

The Empire State, volume 2

Sorry it has been so long since my last entry. Life has gotten a little out of control. However, I wanted to write to those of you have been using the new workout.

First, I want to say that I am really proud of this DVD. This workout is now my favorite and has improved my body just since the taping of this DVD. I now do the volume 1 workout once a week, the Empire State once a week and either the Manmaker or Anthony’s Newport on my third day.

Here are some things that you may find helpful in using this new DVD set:

Empire State: Don’t get discouraged by the first round. It is the hardest of all the rounds. That is why it is first. You get a great warm-up and you get your toughest round out of the way. Having said that, as many of you may have experienced, it is a sneaky workout. After that first tough round, you won’t feel like it is too bad until around round 8… and then you feel like you’ve had your butt kicked. Fortunately, by the time you feel it, you’re almost done.

This workout is great! As I said, my body has changed just since the shooting of this DVD from incorporating this workout. It really does take you to the next level, no matter where you are.

For those of you just beginning or those of you that may be getting this DVD set for Christmas or as a gift to yourself after the new year: Start off with a lighter weight, if you need to, just for a couple of times. You may need to get the movement patterns down first.

For those of you that are struggling with some of the rounds, here is an idea: Do the rounds you can do. For example, if you can’t do round 5 and 6, do the other rounds and then chose 2 of the rounds that you will do twice to make up for the ones you’re not doing. You will eventually be able to get up to doing all 9 rounds and even doing the alternate exercises. Just keep making a little progress each time you workout and you will be at the next level in no time.

For those of you who don’t find the workout challenging enough: If you aren’t finding this workout challenging, you need to move up in kettlebell weight. It should be challenging. I understand the desire to stay right where you are, but if you really want to move to the next level, you need to keep challenging yourself.

Manmaker: I suggest using push-up braces (you can buy them at any sporting goods store), instead of using the kettlebell to elevate you during that portion of the exercise. I place the kettlebells just behind the braces so that I can easily grab the kettlebell for the row portion. I, frankly, just find it less awkward to do. We elected to use the kettlebells only for the DVD because that is what Anthony does in his gym.

Weight loss tips

Enjoy. At holiday meals and at holiday parties, enjoy yourself. I’m not saying to eat without thinking, on the contrary, really enjoy every bite. In fact, if you’ve had a few pieces of that chocolate cake and you notice you aren’t really enjoying it as much as you did at the first bite, stop eating it and push it away. However, if you are still enjoying it, go ahead. The secret at this time of year is to indulge so that you don’t feel deprived, but to do so noticing what is worth the indulgence and what isn’t. Also, when you know that you have a party or big meal later in the day, eat lightly, healthfully and sensibly. Don’t starve yourself, as you don’t want to be famished and you also don’t want your metabolism to slow down. (When you don’t eat at all, your body goes into starvation mode and your metabolism slows down.) So eat regularly, but lightly so that you will be nourished but have room for special goodies.

Truthfully, the best weight loss advice I can give is to say, “Keep kettlebelling”. If you keep up with your kettlebell workouts, you will not only keep away unwanted pounds, but also you will be better able to handle the stress of the season.

God Bless you all,

Beth Chamberlin

DIVINE DISCONTENT

Sat, 11 Oct 2008 18:18:42 -0400

DIVINE DISCONTENT

“Within every difficulty lies an opportunity”
--Albert Einstein

Some of you are feeling unhappy with your body. Maybe you’re significantly overweight, maybe you’ve noticed your body can’t do the things it used to do or maybe you’re tried and tried and just can’t seem to get the body you envision for yourself. Well, I’m here to tell you that I believe that your unhappiness is, as I once heard it called, your divine discontent. You’re unhappy with where you are because you know there is a better you inside just waiting to be revealed.

My message today is to tell you to stop felling bad about yourself because you don’t yet have the body you want. Don’t focus on that. Focus instead, on that seed within you that knows you can be more. Hold onto that seed, nurture that seed with an exercise plan, a healthy diet and the commitment to follow through

I believe that God never put a desire within us without the means to fulfill it. I also believe that when it comes to physical goals, kettlebell training along with sensible eating is the answer. I heard a fitness expert Valerie Pawlowki who has been a personal trainer for years and is, along with her partner Shari Sperandio, opening a Punch kettlebell gym in Far Hills, New Jersey describe it as the holy grail in fitness. This is a strong statement and I believe a completely accurate one. Correct kettlebell training can do for you what no other workout can.

I believe the reason kettlebell training is so effective and works so fast is because it works with our bodies design. Our bodies were not designed to gain strength and fitness through weight machines and isolation exercises. They were designed to gain strength in response to the demands of life. Our ancestors lived tough physical lives. They had to hunt for food, plow fields, harvest crops, build shelters and more; all without the help of modern tools. Their bodies responded by gaining muscle and fitness based on the precise demands of their lives. Anthony Diluglio’s form of kettelbell training mimics the activities of our ancestors. It works with our body’s basic design. No other exercise that I know of has this because no other single exercise combines:

• Weight training
• Cardiovascular work
• Full range of motion movements
• Intense, sustained work followed by short periods of rest

So don’t settle for less than your divine self desires. Know that with kettlebell training you have found the means to make your dreams come true. Use your unhappiness to propel you to commit to exercising 3 times a week and eating healthy food. Enjoy thinking about how good it will feel when you have met and overcome this challenge. You have found the means to make your physical goals come true. All you need to do now is put it to use.

Listen, we are living in a tough time right now. You can’t control the events in the world, but you can control one corner of your life. Make a commitment to a better you. Make a commitment to take better care of your greatest asset, your health.

To life!

Beth Chamberlin

P.S. I’ll be in Far Hills, New Jersey (07931) on October 25th for the grand opening of the Punch Kettlebell Gym at 49 Route 202. For more details call 908-938-1419

DO IT FOR YOUR KIDS

Mon, 6 Oct 2008 18:47:28 -0400

October 6, 2008

DO IT FOR YOUR KIDS

As a parent, I understand the conflict of doing anything that takes away from time with your children. Especially if you are a working mom, as I am, I know the guilt you may feel by taking any time for yourself. In fact, that very feeling of guilt and conflict is what first made me try kettlebell training. I saw that it was something I could do in my home that didn’t take a lot of time. Early on it simply seemed like the answer to maintaining my weight. Since then, however, I’ve had time to think about how making exercise a regular part of my life has resulted in a positive event for my child as well. That is the subject of today’s blog entry.

Most of you know the story, when my husband first wanted to start training with a kettlebell and Anthony’s ”Providence” DVD, I thought he was crazy. However, when I saw the great results he was getting, I became interested too. But, let’s be honest, if it had been greats results that took me away from my home for two hours on three days a week, I would never have started the training. Having to go anywhere, even for a run meant that my husband or a babysitter had to be available to watch Luke. It also meant (in my mind as the time) that I had to put my needs above the needs of my child, something I was not comfortable doing. In kettlebell training I saw the solution I was seeking.

Kettlebell training didn’t require me to go anywhere and it didn’t take a great deal of time. I could workout before my son woke up in the morning, when he was napping in the afternoon or after he went to bed at night. (With the baby monitor within earshot). It allowed me to take care of myself while keeping my son as my top priority.

It was 1 year and 8 months ago that I discovered the power of kettelbell training, the most effective exercise out there, something I could do and still put my son first. In that time my son has gone from a baby of a year and a half to a little boy of almost 3 and a half and I have been able to see that a regular exercise program has helped me be a better mother by being a better example for my son.

As Luke has gotten older, it isn’t always necessary that he be sleeping for me to do my workout. He is old enough to understand that he must stay a certain distance from mommy while she does her exercises and he is able to entertain himself with his Thomas trains or in his sandbox long enough for me to complete a 40 minute workout 3 times a week. That means that he often sees me workout. That has created a benefit I couldn’t have foreseen or understood when I first began this training.

Luke sees exercise as a normal and regular part of life, as much a part of life’s routine as brushing one’s teeth. As he goes from a little boy who gets his exercise through play to an older child and adult, his view will be that exercise is something people simply do. To him, it will not be something that is done only in the school years or something done only occasionally, but something that is a regular part of daily life.

In a time where nearly 1 in 5 children are significantly overweight or obese, it is important to me that I give him a foundation that can help him avoid being a statistic and live as healthy a life as possible. Kettelbell training has helped me give him that foundation. Because it is an exercise I do in my home where Luke sees me, I have become a positive example in how he views exercise. Going to a gym is great too—if that is what you prefer—but unless your children are watching you as you workout at that gym, they don’t necessarily make the connection. Remember, as with everything in raising children, it is not what they are told; it is what they see the home that forms who they will become.

Show your children that good health is important. Be an example of good health yourself and you will go a long way to helping your children live longer, healthier hives.

Here are a few of the other benefits your children will receive from you making exercise a regular part of your life.

• Studies have shown that adults who lead healthy lives that include good nutrition, regular exercise and the maintenance of a healthy weight live longer lives. Don’t you want to give yourself every chance at being a vibrant part of your child’s life for as long as possible?
• Regular exercise helps relieve stress. That means that you will have more patience with all aspects of your life, including the challenges that come with being a parent.
• Exercise causes the release of endorphins, which produce a feeling of well-being. That translates into you being a happier person for your family members to be around.
• Kettlebell exercise makes you functionally stronger, which means you will be able to engage in more activities with your child.
• Kettlebell training increases your flexibility, also leading to you being able to do more activities with your children.
• The more fit you are the more energy you will have. If you’re a parent, I don’t need to explain the value of that.

KETTLEBELL TIPS

1. When doing your swings, really concentrate of sticking out your butt as you squat. I like to think of it as leading with my butt. If you’re like me, when you get tired is when you stop sticking your but out, but that is when you need to do it most. You want to do this because it protects your lower back, but also because you will get a deeper, more effective squat. I mean think about it, if you are going to take the time to do these exercises, don’t you want to do them right so that you will get the most out of each repetition? Get all the work you can in each round.

2. We all have days when we don’t want to workout, no matter how great the exercise. Here is how I keep myself on track: I plan on Sunday which days I will workout in the coming week based on my schedule. I know I want three days with at least one day of rest between workouts, so I start my planning based on that. Then I look at work schedules and I get realistic about which days I will be able to fit it in. I even think about when I will be able to do it and then I make an appointment with myself. When the days arrive, if I don’t feel like doing it, I try to take my focus from the dread of working out and move it to how empowered and accomplished I’ll feel when I finish the workout. Sometimes life is tough and just the success of finishing a workout can mean the difference between a positive feeling about yourself and a negative one.

WEIGHT LOSS TIPS

Indulge. That’s right indulge occasionally and don’t feel guilty about it. Of course, we all try to eat healthy, but we can’t always do that and we don’t always want to do that. Don’t beat yourself up about it. Indulge and then get back on track the next day. Sometimes people gain weight after they’ve worked hard to lose it simply because they can’t give themselves a break. They beat themselves up so much for falling off the wagon that they give up. Don’t. Recognize that you are human. Try to keep your indulgence to one pre-planned day a week for the most part, but don’t give up on yourself when you slip up.

“Seek the wisdom of the ages, but look at the world through the eyes of a child.”
--Ron Wild

Until next time,

Beth Chamberlin

EMPOWER YOURSELF

Thu, 11 Sep 2008 19:15:33 -0400

September 11, 2008

EMPOWER YOURSELF

Random House dictionary defines Empower this way: To give power or authority to. Etymologically speaking it literally means “into power”. That’s the subject of this week’s entry, coming into power through “The Kettlebell Way”.

Before I began kettlebell training—and even in the early days of my kettlebell training –I did not understand the greatest benefit that this training gives us as women, that of empowerment. Sure, I saw that I was getting fit more quickly than I could have imagined, that I was shedding fat, gaining muscle and increasing my metabolism, but I had yet to learn that the most important benefit this special training would give is that of changing the way I approached the world and the way I thought about myself in relation to the world. I didn’t even know that under all my seeming confidence there still lurked someone who thought of herself as vulnerable, someone who questioned whether she could take care of the challenges that life brings.

Correct kettlebell training makes us physically stronger in a functional way, meaning we can actually use that increased strength to improve our daily lives. The opposite of this is the isolation strength training we see at the gym that may increase muscle mass but decrease flexibility. We have all seen the muscle bound man who cannot turn to look over his shoulder. By contrast, correct kettle bell training increases flexibility and strength. It does this so effectively because it mimics the way our bodies have evolved to gain strength. Our ancestors didn’t get stronger by going to a gym. The hunted for food, worked in fields and built shelters with crude tools. We may not be doing those things with this training but many of the movements and their range of motion are similar. The result of this training is functional strength, improved quality of life and greater confidence in our bodies, both in how they look and what they can do for us.

This improved confidence is my own body has changed the way I go through my life. It is not that I necessarily act differently; it is that I now walk around feeling an inner power that I have never felt before. It occurs to me that this maybe how many men go through life. Does the knowledge that they have greater strength make them bolder in their daily interactions and calmer in times of crisis? I don’t know, but I do know that that is what has occurred in me. In truth, the thrill of getting fit and looking better has now become just a matter of course, but the confidence that has come with it has changed everything from the way I approach my job to how I interact with my son. Which brings up next weeks entry, doing it for your children.

So, keep kettlebelling and express your own empowerment, don’t wait for your boss, parent or spouse to give you power and authority. Revel in your accomplishment at engaging in this workout, enjoy your new strength and go out and conquer the world. You can do it.

Kettlebell tip

If you’ve been doing this for a while, try cutting out the rests altogether, not everyday, but some days. Not only does it cut your workout time down to 30 minutes, it will increase your strength and get you ready to go to the next level.

Weight loss tip

Some of you are constantly on a diet. Now, if you know me, you know that I don’t believe in diets. I believe in eating healthy foods that are freshly prepared and taste delicious. What I also believe in is indulgence. These actresses who talk about allowing themselves chocolate mousse once a year are crazy. Who can live like that? Great food is one of life’s pleasures. I indulge weekly, one day a week I eat whatever I want and as much as I want. Not only does it satisfy your cravings, it shakes up your metabolism. The trick to this is to keep it to one day a week and eat healthfully the other 6 days—which does not mean like a bird. It means eating balanced meals that are freshly prepared. My husband’s book goes more into this concept, it tells how to do it easily and why it is important. Look for it on this site in the next 2-3 weeks.

“Go confidently in the direction of your dreams. Live the life you’ve imagined.”
--Henry David Thoreau--

Best,
Beth Chamberlin

KETTLEBELL TIPS

Wed, 3 Sep 2008 00:00:00 -0400

September 3, 2008

I know that many of you have been doing the “Kettlebell Way” for a while now and are thinking of moving up in kettlebell size. Before you do that, here is a way to get a few more weeks out of your current kettlebell:

Change up your reps. so that you tax the muscle. In other words, if the exercise calls for 5, 5, 4, 4, 3, 2, 1 in reps, start doing 30 seconds on each side instead. If the exercise calls for 30 seconds on each side, go for a full minute before switching. In some cases, you may even extend the time of the exercise to 3 minutes. For example, on the triple crush exercise, you could perform each portion (biceps, triceps extension and full range of motion) for a minute each. The same goes for the triple crunch; perform each of the 3 movements (pullovers, Russian twists, Sicilian crunch) for 1 minute instead of 40 seconds.

These changes should get you more time before you have to move up. However, and this is especially true for those of you who started with lighter bells, if you make these changes and you still are not feeling it in your cardiovascular system and are no longer taxing your muscle, you need to move up.

Depending on how far you plan on going with this, you may want to consider getting Anthony’s Diva Bell. This is an adjustable kettlebell that starts at just 7 lbs and goes to 22 lbs. It is truly the only kettlebell you’ll ever need. Click here to find out more: http://www.artofstrength.com/OnlineStore/pinkkb/tabid/403/Default.aspx
If the Diva Bell were out when I began, it would have been a more economical choice for me. I recently moved up to a 26 lb weight on many of the exercises. (Which just goes to show that you do not bulk up with kettlebells.) Truthfully, I would have stopped at 18 lbs if I didn’t need to go up to get my certification, but I’m glad I did it. It has been an empowering experience for me. But that is the subject of next week’s entry. You can watch my certification test by clicking there:
http://www.youtube.com/watch?v=J1IWmFrCEK0

Weight loss tips

We still have a few more weeks of fresh veggies. Get out to your local farmer markets and pick up the bounty of the season. Peter and I do almost all of our shopping at the farmer’s market this time of year. We buy old favorites like heirloom tomatoes, cucumbers and arugula and try new things like mizuna, purslane (a nutritious weed) and avocado squash; we then go home and figure out what to do with them. This time of year we eat less meat and more veggies. We feel that it is a good opportunity to cleanse our bodies and prepare ourselves for heavier, winter fare. The side benefit is that losing or maintaining weight becomes effortless. Here is a recipe from Peter’s upcoming book “Perfect Body Made Simple”.

Grilled Vegetable Salad:

1 red onion
1 zucchini or avocado squash
1 summer squash or other yellow squash
1 red or orange pepper
1 handful of fresh basil, chopped (or more to taste)
Balsamic vinegar
olive oil
salt and pepper
Chevre

Place red pepper on grill and cook until blackened, remove and place in bowl and cover with foil for 10 minutes. When cool, peel blackened skin away, remove seeds, and slice in ½” strips. Slice onion in ½” slices, slice zucchini and squash lengthwise in ½” slices and brush both sides with olive oil and sprinkle with salt and pepper. Place on heated grill over medium-high heat until grill marks appear, turn and continue cooking until cooked through but still firm. Don’t overcook. Arrange all veggies on platter, add basil, and sprinkle with cheese, then drizzle with balsamic vinegar; season to taste with salt and pepper. Serve on a bed of greens (we use arugula) tossed with balsamic, olive oil and splash of water alongside a good crusty bread or you can slice veggies in smaller pieces and serve on brown rice. Serves 4 people. Start to finish this takes less than 30 minutes.

Until next time remember, the best is yet to come!

Best,

Beth Chamberlin

BEACON-FITNESS AND ART OF STRENGTH

Thu, 28 Aug 2008 10:28:05 -0400

August 28, 2008

It has been said that imitation is the sincerest form of flattery. That may be true in most cases, but not when people or companies are trying to get you to spend your hard earned money on inferior products.

Yes, there may be other programs out there that are using my name to get you to their site to sell their products, but I do not endorse any of them. The only programs I endorse are the ones sold by Beacon Fitness and Art of Strength. I know from personal experience that these work. Don’t get me wrong, there are other kettlebell programs out there that work, but there are also programs that are a waste of time and money.

As many of you know, I started on this journey of spreading the word because I knew that the right kettlebell training could change lives as it has changed mine. I honor other kettlebell programs that are in integrity and want to give consumers a valuable product. But, I hate the thought of even one person spending their hard earned money on something that won’t give them anymore benefit than they would get from a brisk walk. Afterall, the benefits of walking—and there are many—are free. So I ask you to spread the word, if you know of others who are thinking of trying kettlebells, direct them to this site or Anthony’s. Tell them “buy once by buying something that really works.”

Kettlebell tips

Anthony’s wife, Deb, turned me on to this tip: Get yourself a pair of terrycloth wristbands—the kind tennis players use. Not only do they protect your forearm, they also work well as a training tool by keeping you from bending your wrist. Remember, it is important to try to keep your wrist straight. (Look at the tutorial to see when Anthony corrects my bent wrist.)

Weight loss tips:

Many of you have written to tell me about your appetite increasing on the days you do your kettlebell workout. Great! That is your body burning fat stores! To prevent yourself from overeating on those days, have a protein shake or protein rich snack within 30 minutes of your workout. We use the protein powder offered by Doctors For Nutrition. It is sweetened with Stevia (an herb), which tastes great, has no negative side effects and has been shown in some studies to help burn fat. (There is a link to Doctors For Nutrition on the bottom of our store page.) You can also look at your local GNC or health food store for protein powder.

Also, did you know that when we exercise, we turn on body enzymes that enable our muscles to effectively burn fat for energy? Another reason to keep kettlebelling.

That’s all for this week. Check back next week for more tips. You can do this!

“The world is but a canvas to the imagination.” –Henry David Thoreau

Best,

Beth Chamberlin

KETTLEBELLS OUTSIDE & INSPIRATIONAL LETTERS

Mon, 18 Aug 2008 08:02:05 -0400

In this installment, I want to address a few topics that many of you have emailed me about. But, before I get to that, while the weather is still nice, I want to suggest that you take your kettlebells outside. Get yourself a timer or sports watch that has a repeat function on it, set it for 30 seconds, one minute or two minutes (however you want to do it), get your DVD insert that lists the exercises and take it to your lawn, patio or garage. Get outside and enjoy the sunshine!

Kettlebell Tips

Many of you have written asking when you can expect to see various results—be it firmer arms, legs or tummies. In my experience, tummy and arms changed first followed by legs and butt. Your experience may be different from mine, but the change will happen just as it has happened for every woman I know that has tried this program.

If you want results faster, start doing the workout 3 times a week (once again, I’ll remind you: don’t do it more often that this as your body needs recovery time too). If you are doing this workout 3 times a week, there is no need to do any other exercise. If you are currently doing the workout 2 times a week and don’t want to do kettlebells a third day, go for a brisk 20-40 minute walk on one or two additional days.

In my observation, the speed of results in the various women doing this workout have been dictated by a few variables: Where they were when they began, their past (both near and long) level of fitness, how often they workout and their diet. For example, if you just needed to tone and you had good muscle tone as a child, you will probably get quicker results than someone who needs to lose 50 pounds and has no history of exercise. But, do not let this discourage you. Stick with it and your body will thank you for it. As for myself, I am now at a point that it is effortless for me to maintain my weight. In fact, I just came back from vacation where I ate tons of cheese and crackers, big rich dinners and decadent desserts every night and didn’t gain more than a pound. No, I don’t eat that way all the time, but I hold nothing back on vacation.

As far as your diet goes, I would encourage you to get my husband’s book, “Perfect Body Made Simple”. It is not a diet book! It is a book that helps you make better (and more delicious) choices while also helping you discover why you may not be appearing to shed weight as quickly as you should. This book will be available soon.

Check back regularly for more tips.

I also want to share with you a couple of inspirational letters I received from 2 women who started doing “The Kettlebell Way” workout. They are Megan, a young mother who just had her second child 9 months ago and Suzanne, a woman in her 50’s who hasn’t been able to exercise in years due to injury. Both have wonderful stories to tell that I hope will inspire you to take control of your health and fitness too. Below you can read about Megan and Suzanne.

That’s all for now.

Remember, if you can see it, you can be it!

Best,

Beth

inspirational letterS
____________________________________________________________________________________

Megan Maloney

Since having my two sons, getting to the gym has been very challenging. I was very interested this past winter to learn about kettlebell training and The Kettlebell Way to your Perfect Body. After reading up on kettlebells on the Beacon Fitness website, as well as corresponding with Beth Chamberlin via e-mail about the workout and its potential results, I was inspired to order the DVD and my first kettlebell. Three months later, I regularly complete the kettlebell DVD workout twice a week. It’s great because I can exercise on my own schedule, which for me is after my two boys (ages 3 years and 9 months) are asleep. I noticed results within my first few weeks and was telling all my family and friends. The quick results inspired me to persist with the workouts and I’m glad I have. The first areas I noticed changes in were my arms and legs, followed by my obliques and core. After having two 9 lb. babies in 3 years, I was amazed how quickly the workout helped my abdominal muscles to come back and the results to my overall core have been great. I feel stronger, more energetic, and happier with my body today after only 3 months of working-out with kettlebells. Plus, I am not afraid to wear a bikini again this summer and know that more incredible results are possible. It’s my new exercise routine and I’m sticking with it!   Thanks to kettlebells, Beth & Anthony, for making this mom find her way to her Perfect Body!   Megan Maloney  (Note to the reader: of course, I don’t have many pictures of myself, other than vacation. I can’t say enough about kettlebells though. My family jokes that I am a walking infomercial. I certainly recognize my results are just beginning, but I think my story as inspired mom is a pretty good one. Here’s one of me with my family “before” when I was expecting last summer and an “after” of me with my 8 month old son this summer. The “after” is only after 2 months of kettlebell exercise, so I know there are more great results to come.)
_____________________________________________________________________________________

Suzanne Prickett

I first learned about kettlebells on your website. I am 54 years old and have tried almost every type of exercise and equipment that there is. I used to run to keep my weight down but had to quit running 15 years ago due to a knee injury. It has been hard since that time to stay in shape. A year and a half ago I was in a car accident, which left me with a back injury. I couldn't exercise to any degree for a year. I gained weight and lost muscle mass during that time. I have tried all sorts of exercise and exercise equipment and it seemed like I wasn't making much progress. Then I discovered the kettlebell and things changed! I have been using a kettlebell for one month and the results have been amazing! I do the 40-minute routine that I purchased from beacon-fitness three times a week. I have lost 13 pounds and have gone down three pants sizes! I feel great! My asthma is better and my blood pressure is down. For the first time in several years, I can mow my lawn, which is nearly an acre, and don't get winded!
 The kettlebell has increased my muscle mass and improved my stamina! Coworkers, family, and friends have noticed the results and asked what I am doing to lose weight. I am eating healthy but have not gone on a diet. My metabolism has increased and I feel so much better.
 I love the kettlebell because I don't have to go to a gym, and if I travel I can take it with me so I can continue to work out. I don't have to get out lots of equipment to exercise or change weights. The workout is fun and I feel so great when I complete the workout. It doesn't hurt my knees or my back. It is easy to use and isn't boring. I am doing cardio work while doing strength training. I continue to be amazed by how quickly I can see the results! If I was stranded on an island, I would have to have my kettlebell!

Suzanne Prickett 

KETTLEBELL INSTRUCTOR TRAINING

Thu, 17 Jul 2008 00:00:00 -0400

First, I have to tell you that on the first weekend in June I went to Anthony Diluglio’s kettlebell training clinic for instructors. It was an amazing event held at Anthony’s Punch gym in Providence, Rhode Island. There I met top-level instructors from around the country, including Tennessee Titan’s assistant strength and conditioning coach, Jason Novak. All of them were there, just as I was, because they have seen and believe in the power of Anthony’s work.

It was wonderful for all of us to get our form fine-tuned and to share success stories of how this training is changing lives. In future posts, I will add a directory of Punch Gyms throughout the country as well as personal trainers who have been certified through Anthony’s program. Remember not all kettlebell programs or kettlebell trainers are alike.

Kettlebell tips

Many of you have written that you’d like to do your kettlebell training more often. You can do it as much as three days a week, not more because our muscles need to recover between sessions. I you are not lazy like me and want to do more exercise than that, go for a brisk 20 minute walk, run or bike ride on alternate days. 
To develop extra definition in your biceps, cup the kettlebell under the ball portion of the bell while doing the bicep portion of the triple crush.

Weight loss tip

Embrace your hunger. Kettlebell training will stoke your fires and increase your appetite big time. If you want to cut into some of that excess body fat, don’t give in to it. Don’t have an off schedule snack or meal, don’t eat more at mealtimes. Your body’s need for more fuel will cause it to start eating some of that fat around your middle.

Good luck!

Beth