One year since “Birth of the Kettlebell Yogi”

Its been exactly one year since my first post “Birth of the Kettlebell Yogi”. Its been an exciting one year and I thank those who taken time to read this blog and left comments. I’ve learned so much this past year and I look forward to many more developments in 2009. My journey with the World Kettlebell Club/American Kettlebell Club has made a stronger man out of me. I’ve taken my time and have reached my 10min Kettlebell Snatch and Jerks with the 16kg KB (a small milestone, but an important one none the less). I want to thank Coach Mike Stefano and Coach Ashley for their excellent guidance in my first steps earlier this year. I want to thank Head Coach Valery Fedorenko and the whole AKC/WKC family for making this knowledge accessible to those who want it. If you haven’t attended a Certification yet, you need to get to one soon!
This past year, I also signed up for Coach Sonnon’s CST Core Cadre program and I must say that its one of the most valuable educational resources I have encountered for Wellness/Fitness information. Coach Sonnon continues to provide the best material you will never find anywhere else in the Wellness industry. He is a true pioneer.

Yes this has been a great year despite the recent tough times. With the economic crisis upon us, it is now time to get tough with ourselves. We must remember that health comes first for without it, we cannot battle any obstacles we face. Now is the time to buckle down on our nutrition and exercise routines. We must take care of ourselves and our families and friends.

“One Mind Any Tool”
-Raj. B. (inspired by the Marine Martial Arts Program saying “One Mind Any Weapon”)

My Yogi mentor Raj always declared that the most important muscle to develop is the Brain.  Forging a Mind of Strength is the key to success. 

My Late Yogi Mentor Raj Bhajan

 Equally important is nurturing a Heart of Compassion.  I intend to continue his teachings in everything I do.  This year I will focus on writing less about me and more about topics to help You the reader.  I will start a new blog “Yogic Strength Culture” in honor of my mentor, guru and friend Raj B.  I want to revive the ideals of Physical Culture and a solid Yogic practice as it was practiced in India by my mentor.  These health practices survived through tough economic times and war, much worse than what we’re experiencing now.  I beleive now is a good time to revert back to some of the great ideology of Physical Culture and wellness as well as take advantage of current technology.  Its about “Efficiency”, working with what we have and optimizing results with the least amout of energy and resources.  For my fellow Kettlebell lifters, you know exactly what I’m talking about.  Well its time to apply our knowledge to all facets of our lives, not just Kettlebell technique. 

Forget New Years Resolutions!

Just make a decision to better yourself everyday.  Realize that you have everything you need to do just that.  With that in mind, I wish you all a wonderful Holiday Season.  I wish you all a Healthy and Prosperous New Year!!!!

Keep your eye on this Blog, better yet subscribe to it.  I have a lot coming your way in 2009.  Heres a glimpse of what’s to come;

1. The Strength Salutation (The Sun Salutation as practiced by Indian Strength Athletes.)
2. The most important Yoga Asana(s) to Master (If you don’t master these, you’re not practicing Yoga)
3. Muscle Control (As I learned it from an Indonesian Yogic System, again something you probably not have see anywhere else)

Art of the Comeback!

My blog entry is way overdue.  Since the Men’s Urbanathon, I’ve been recovering from a physical injury which I haven’t disclose to anyone except for a few close friends and a need to know basis but suffice to say, it temporarily offset my usual running and Kettlebell training.  No matter what injury one encounters, recovery is an art form and those who’ve been down this road know what I’m talking about.  The two most important weapons in your arsenal in any longterm recovery is Patience and Nutrition!  I’ve been asked about my personal nutrition quite often and I’ve wanted to address this for quite a long time and I think this topic fits very well with this Blog post.

“A Warrior is only as strong as his obstacles”

 Injury is one of the most common and most dreaded  obstacle in an athlete’s career.  To tell an active individual who trains daily to sit, rest,and refrain from training is like taking the tires off a car, killing its soul purpose of transportation.   Inability to fight the   urge to train (fueled by fear of losing strength, gaining fat or losing momentum in progress), many athletes continue to workout and like that tireless car, may be able to go from point A to point B but you can rest assure further damage to the car is inevitable. This is where Patience plays its critical role in recovery.  Know that stepping back a step will allow you to leap forward two to three steps in progress whereas any additional step with injury is a leap back in the wrong direction.  Just like active recovery is part of the cycle of physical improvement, it is even more important to embrace this when injured.  Don’t let your fears overcome logic and sense.  Ally with Patience and you will always come out ahead. 

Personally, not running for a month was difficult but I fell back on my yogic practice as this is the source of all of my physical, mental and spirtitual endeavors.  I used this time to explore joint mobility, specifically Intu-Flow™  system as formulized by Coach Scott Sonnon.  His book Free to Move is indispensible and everyone, athlete and non-athlete should have this in their fitness library.   My past teachers and mentors have always emphasized joint mobility but Coach Sonnon’s approach is the most comprehensive system I’ve seen thus far and it really deepened my knowledge in this area.  Maintaining or acquiring full range of motion in your joints will speed your physical recovery ten fold.  Depending on your injury, adapt whatever movements you can if any and in time you will be back in action stronger than before.

So patience and working around the injury (if possible) with joint mobility exercises, and implementing a smart yoga practice that optimizes your mind and breath are the vital steps one can take initially, leaving us one more Key to a great comeback.  “NUTRITION”.   Feeding your body the correct nutrition is especially vital during recovery.  I’m no licensed nutritionist but my purpose here is to share some resource I’ve lived by and found very useful for myself and I hope that you will look into these resources for yourself.  During recovery, physical activity is usually very limited and so your diet should also reflect that.  In general, I eat (calorie wise) in proportion to my activity.  So if I’m not running 10 miles, I’m not going to eat as if I were.  In addition to amount of calories I take in, I pay very close attention to the “Quality” of my nutritional source.  In my opinion the “Quantity (caloric count of nutrients and percentage breakdown of the food groups) is the variable that needs to adjust to the individual but the “Quality” is a fixed factor.  You can and should investigate what diet template is most useful for your individual circumstance and implement it but when it comes to the “Quality” of your food source, one should look for the most nutritious foods especially during recovery.

My personal preference is the “Warrior Diet” as propagated by Ori Hofmekler which encourages daily detox through an undereating phase during the day and one main feeding in the evening.  Before dismissing this unconventional template, you owe it to yourself to read his book and see if it makes sense for yourself.   I’ve been on the Warrior diet principles for about seven years now. Of course I adapted and changed it to my lifestyle and activity.  The daily detox element is what attracted me and I really don’t count calories but depend on an instinctual feeding pattern.  In addition, I like to fast 3-4 days every month intaking a high fat concoction my Yogi Mentor taught me. 

With all of the running I’ve done this year, I stumbled across Brendan Brazier’s “Thrive Diet” book which emphasizes one step nutrition meaning ingesting foods that requires the least digestive activity.  Brendan is a world class endurance athlete who happens to be a Vegan.  You do not need to be or become a vegan to follow the suggestions in this book but I assure you will gain a lot from just following some if not all of the suggestions in this book.  Great recipes and breakdown of  ingredients.   I also fell in love with Brendans’  VEGA line of products, especially the whole food bars and shake.  Personally I don’t care for the “so called” healthbars which taste like crap and usually filled with chemical fillers but these bars are as good as the recipes from the book which I made with a food processor (well actually they taste better).

OK so here’s a recap of my approach to my “Art of the Comeback”

1. Accept that it will take time to heal and its ok to rest from the usual training
2. Work in Yogic breathing, asanas and daily joint mobility
3. Adjust my diet to reflect my amount of activity.  In a nutshell, eat less but more nutritious food to aid recovery.

A typical day of recovery and nutrition is as follows;

1. Wake up- Yogic exercises, Intu-flow
2. Followed by a Vega whole food shake which contains probiotics (this also serves a nutritional boost to start the day without taxing the digestive processess). Take my multivitamin
3. Drink water throughout the day
4. Evening meal (as much as I need to feel full, no caloric count)

In general, I like to acquire all my nutritional needs from whole food sources and limit supplementaton to a good multivitamin.  Keeping nutrition simple is the Yogic way of life.

Men’s Health Urbanathon New York City 2008-Taste of Defeat

The 2008 Mens Urbanathon in New York City has come and past.  I finished the event in just under 2 hours, nothing near my goal of less than 1hr 15mins.  It was a painful experience but I loved every minute of it.  I can still smell the early morning dew of this past foggy Saturday morning.  I was running late up 72 St towards Central Park starting line.  I even saw the Frontliners, about 6 runners literally sprinting down the opposite way followed by the main crowd, all yelling at me “You’re running the wrong way!”. I felt like a fish running upstream but I had to run back to the starting line to be officially in the race. Once that happened, I made up a lot of lost ground by the time I hit the first of four obstacle courses.  The Jersey Barricades and Culvert Crawl. Both were a piece of cake, no problems there.

Next came Obstacle course Two, Cargo Net crawl, Monkey Bars and Marine Hurdles. Net crawl was a cinch, I glided like a snake on a mission but Monkey Bars was the beginning of the end for me.  The Bars were wet and felt like Oil.  I lost grip on the first rung and took a nasty fall on my hips and left knee.  I dusted off and gave it a second attempt.  Made it to the third rung and suddenly I felt a hard thump on my spine, knocking me off the Bars once again, landing on the same side. As if the fall wasn’t enough, the “kicker” fell on top of me.  I layed on the ground for a few seconds to distance myself from the pain my body felt. That’s when my mind started to negotiate whether to finish or not, the voice Coach Sonnon likes to call “the Inner Pansey”.  Well I got up and started to move to shut up this “Inner Pansey” before it actually convinced me to stop.  The race director disqualified me for the Marine Hurdles and instead made me run an extra lap to the end of the pier to make up for that event.  That was a sour taste of defeat but I made up my mind to finish the race no matter how long it will take me. It was amazing how many thoughts traveled through my mind on that short distance of Pier 54.  I ran to my next obstacle with a smile and renewed determination and energy, breath by breath.

I arrived at the Third obstacle (the one I dreaded and fear the most) , 55 Flights of stairs up 7 World Trade Center!  It was actually easier than I thought.  Pacing with my Exhales, I reached the top in about 15 mins. I don’t know how anybody ascended and descended in less than 14mins but it was done (something to shoot for next year).  Coming back down the stairs, I felt a “Third Wind” and I rode it all the way to the finish line where I hurdled over a Taxi (that was a great feeling). 

But it wasn’t quite over yet. Still had the Rope Wall which I didn’t make on my first attempt. Another taste of defeat.  But with some help from the great volunteers, I got over the wall.

Final Result; Placed 751 (of 944) with a time of 1:55:48.  Not a great time or place but the truth is I had the time of my life and I look forward to next year’s race.  Look out fellow competitors, I plan on reaching this year’s goal time of 1hr 15mins or less next year for sure!!!

New York Nike Human Race…Baby Steps Revisited…

Sunday August 31 2008, I have completed the Nike Human Race in New York City, a 10k race conducted around the world.  Having been inspired by Ultramarathon Man Dean Karnazes, I decided to jog/walk to the race from home which is a distance of approximately 19 miles before running the 10k (6 mile), finishing with a trek back to 57st and 6th avenue to take the train home.  You can view my route here to the race.
09/01/2008 Route
Find more Runs in 2180 East 22 Street, New York

It was a fun event though it did start a bit late and the HUGE New York Crowd with their war-like RED Nike tees were getting a little cranky.  But once started, it was a fun run (except for one portion of the race where hundreds of runners funneled up at a small footbridge that normally accomodates no more than 30-50 people bringing the crowd to a standing halt).   There was dust flying everywhere on the gravel portions of the route, so much that I felt like I was part of a buffalo stampede!  The amount of runners just overwhelmed me and it felt more like a “marathon event” as oppose to a small 10k event.  But leave it to Nike to promote such a large event.  I know they made a boat load of money but at the same time millions were raised for charities which I think is a great thing.  It was an experience I will never forget.  That was the second official run of this year for me.  The Men’s Urbanathon at the end of this month is the last running event I’ll be participating this year which I’m really excited about.

On the way home, I contemplated on how much the “Baby Steps” paid off in my running activities. Back in February of this year, I remember being concerned with finishing the Chase Corporate Challenge, a 3.5mile race.  Even after that run, I was worried about building up the mileage for the New York City Urbanathon, a 10mile race coming this September.  But I ran, step by step, building my mileage slowly until I worked up to a 10-mile long run.  

Last month, I decided to do my usual 10-mile long run and ended up running 28 miles from my home in Brooklyn to Central Park, a total of 16 miles and then completed an additional 2 full loops in the park (another 12miles).  I was blown away after plugging my route into “Mapmyrun.com” and seeing the total mileage.  That was a real milestone that provided the confidence to do another long run last week where I decided to go to Central Park and run as many 6 mile loops as I can.  I completed 10 rounds in just under 10 hrs. for a total of 60 miles!!! I was Stoked!  Both long runs were completed without any injuries and with minor muscle soreness that went away within 2 days.  I attribute this fantastic recovery to some minor changes in diet, Scott Sonnon’s Intu-Flow™ mobility program which I perform daily, and my Kettlebell training which reinforced my tendon and ligament strength along with fortifying a “Present” mindset in all my athletic endeavors.  Again “Baby Steps” really do pay off at the end.

After my first long run of 28 miles, I ordered RMAX Powered Running by Coach Sonnon and Coach Wilson which instruct specific mobility exercises along with cool down exercies and a detail explanation of breathing, structure and movement as it applies to runners.  A lot of little gems in this DVD course for runners of all levels. 

As for my diet, I have read and implemented some key points from the “Thrive Diet”, by Triathlete Brendan Brazier.  Whether you plan on being a Vegan, or just want to implement some really key points to recovery meals, read this book as it provides a lot of good recipes (I’ll write about this in another entry).   Although not able to lift Kettlebells for the past 3 weeks (due to “Paper cuts” on my hands that opened up into large gashes, yup, the dangers of a White Collar Worker, now stop laughing!), I know my Kettlebell training, specifically the WKC Fitness Protocol program has provided a great cross training effect on my body.  Like Dean Karnazes states in his books and interviews, cross training in multiple sports will help build a stonger body not easily prone to injury.  I hope that the “Runners” who are reading this will integrate Kettlebell training into their programs.  Today I will test the waters with my Kettlebell training to see if my cuts have healed completedly (wish me luck). 

Ok, I think I rambled way off subject at this point.  Let me just sum up by saying that the New York NIKE Human Race was a great experience and I’ll end this entry with some great links to resources I’ve talked about here.  I hope it will open some doors of opportunity in your athletic endeavors.

Find out about Scott Sonnon’s Intu-Flow™ mobility program (and RMAX Powered Running also by Coach Sonnon along with CST Head Coach Joe Wilson) here

Link to Brendan Brazier’s site for nutrition information (Fellow Kettlebell athletes, you really need to check his book “The Thrive Diet”, excellent for all endurance athletes)
http://www.brendanbrazier.com/

Until next time, Baby steps all the way!!!!

ADDENDUM:

As a great suggestion from Howie Brewer (http://www.kettlebellsny.com ) here is a outline of my workout:

Running for Kettlebell Lifters:

If you perform one money set with two separate KB lifts (example, Jerk and snatch) daily; Inject a 20 minute run before your lifts.  If you perform the WKC FItness Protocol, you can inject the 20 minutes of running on non-lifting days or if you perform the fitness protocol 5 or more days a week, you can inject the 20 mins run before each KB session. Running before each KB session serves as a warm up. Running on non lifting days will be performed at a higher intensity level providing cardio benefits and serves as an active recovery session. Choose whichever template based on your personal fitness level and goal.

My personal schedule at the beginning of this year was performing one set of jerks and one set of snatches, two days on, one day off with the 20 minutes of running performed before each KB session. I did not track mileage for the first 2 months. My only goal was to build up to running 20 minutes straight.  Paying close attention to Rate of Percieved Effort is important when running for time.  You want your RPE to be about a 7 or above on a scale of 1-10 with 10 being an all out sprint effort. During my second month, I injected a longer run once a week (commonly known as Long Slow Distance or LSD run) and that would last for 40 mins.  By the Third month, I was performing the WKC Fitness Protocol with the 16kg KB and my 20 minute runs were at a RPE of 8.  It was around this time when I started to run longer mileage reaching 10-12miles during the LSD weekly runs.  As far as the fitness protocol went, on days when my body felt it needed a break, I lowered the weight to the 12kg bell with everything else staying the same.  With this routine, I worked up to level 20 with the 16kg bell.  Here is where the program took a flip.

Kettlebell lifting for Runners

Now that my mileage was increasing, I was really enjoying my runs and I started to run 40 min clips and sometimes 45-50min clips.  I was just running for time and not paying attention to mileage, just enjoying my runs as a moving meditation. When I increased the mileage, I decided to perform the KB sessions on my non-running days.  This was also the time I implemented the RMAX Powered running joint mobility, warmup and cool down.  At this point, I was performing the WKC Fitness Protocol 3 days a week and running 3 days a week(on alternate days) so a sample week would be:

 Mon-WKC Fitness Protocol (WFP),
Tues Run,
Wed WFP, 
Thurs -OFF,
Fri WFP, 
Sat-Long Slow Distance, 
Sun-Run

Intu-Flow mobility is done everyday. This was done until my “paper cut” incident at which time running was my primary activity along with Yoga and joint mobility training.  Now for runners, running 3 days a week may not sound like much but the Kettlebell training really help fortify a strong healthy body that recovered very well between the running sessions.  This month is all about “Speed” and I plan on doing a lot of sprint work and easing back to the Kettlebell training with heavy emphasis on snatches (my personal weakness).

The value of Kettlebell training through the eyes of a Yogi and Martial Artist

 

This Blog entry is dedicated to all of my fellow Yogi(ni)s and Martial Artist who dedicate a good portion of their existence in nurturing their inner Warrior Spirit and forging strong able bodies. If you’re one such person, you probably dedicate more than 2hrs a day to your craft at minimum on top of your daily responsibilities and commitments. You make time instead of excuses to integrate your practice sessions and even extend your practice beyond to everything you do.

As a Yogi(ni), your daily asana practice, meditation and applications of the eight limbs of Yoga provide one of the most complete wellness systems (or what my former Guru like to call “Human Maintenance”) in existence. The Breathwork I’ve learned, whether from the Indian, Indonesian or Himalayan Yoga heritage or from the Chinese Taoist or Buddhist traditions, have all contributed a unique approach or application to my other activities in my Health Matrix. All are invaluable in contributing the universal understanding of such practices. Each of these systems had a physical counterpart to the internal practice and together forged a body and mind of great potential. You learn to value “Ha (Sun) Tha (Moon)” as it applies to your life.

Same thing if you practice a Martial Art. Doesn’t matter what style you practice or type (Internal or External). At the highest levels, the hard blends with the soft and the soft blends with the hard. As you develop your fighting skills, you learn that economy of motion (result of laser precision coordination of firing and relaxing the correct muscle fibers at the correct time), alignment of structure and integration of correct breath all produce the most formidable fighter. In the act of a well balanced martial art practice (not all martial art practice is healthy) will forge a body and mind of great potential. You learn to value “Yin” and “Yang”.

If you already reap the rewards from your Yoga practice or Martial Art practice, why add Kettlebell training you may ask. My answer is simple. Its another opportunity to learn more about our personal potential.  It adds another dimension of understanding to our respective arts in relation to our bodies.  At this point, you may think I’m just going overboard in my claims of Kettlebell training benefits. But bear with me.

True, any endurance sport will force one to explore the depths of one’s psyche and challenge one’s mental toughness. But Kettlebell Training if done correctly, is totally complimentary and synergistic to a balanced Martial Art practice or Yoga practice.  Now I must emphasize that how we train as oppose to what we train is more important here.  Anything I say here can easily apply to any other activity.  Kettlebell training as taught by Head Coach Valery Fedorenko is one such protocol that synergistically blends with a Martial Art or Yoga practice.  When doing timed sets, one is forced to learn the most effiicient technique, one is forced to learn optimal body alignment, biomechanics, use of leverage etc.  Only through such careful attention to detail can one excel as a kettlebell lifter.  Result is a stronger body with stronger tendons and ligaments.  Such traits can be claimed in successful Internal martial arts practices such as ”Tai Chi Chuan”, Bagua, Hsing-i, or Aikido.  And finally, this way of lifting kettlebells integrates correct breath via correct structure.  In short, the Kettlebell Athlete/Lifter will obtain another dimension of understanding of these key elements of Body, Breath and Mind so prevalent in high level studies whether it be a specific yoga practice or martial art style.  Lifting Kettlebells for “Timed Sets” will add or supply the much needed skills so valuable in our everyday sport call LIFE.

What have you done lately???

• Completed 135-Mile ULTRA marathon across DeathValley (120 degree temps), a.k.a. Badwater Ultra Marathon, the toughest footrace on Earth
• First to run a marathon to the South Pole (negative 40 degrees temps) with sneakers
• Completed 200- mile Relay race -”Solo” running alongside teams of 12
• Completed 50 marathons (26.2 miles each) in 50 consecutive days in 50 states, finishing with the NYC Marathon. Then ran to St. Louis MO as a cooldown.

Miscellaneous activities;

• Swam across the San Francisco Bay
• Mountain biked 24 hrs straight
• Accomplished wind surfer
• Scaled Half Dome in Yosemite

Who is this superman?

The name is Dean Karnazes a.k.a. “Karno”

I came across this name in a running magazine a few years ago and I picked up a used copy of his paperback “Ultramarathon Man” and I read the book from start to finish. I reread the book multiple times highighting inspirational quotes and folding page corners of pages I like to reread.  The man is a real inspiration to me in many ways.  Believe it or not, there are many ultra marathoners out there (runs longer than marathon distance of 26.2 miles) with much faster times and feats just unworldly but Dean Karnazes still stands out in my book for many reasons. One, he is a well rounded athlete. He looks more like a Sprinter than a distance runner in that he has a well balanced physique due to his cross activities (training) and he states that its partly why he is able to put his body through so much punishment without injury. If you read his book and watched his interviews, you can see his love and passion for running.  Doing what he loves and raising a boat load of money for charities makes him a hero in my book.

A documenary by Journey Films have caught his amazing trek across all 50 states in 50 consecutive days and will be released at the end of this month and Dean is coming out with a second book based on this “marathon” of Marathons coming out in August (I can’t wait to get my hands on that one!).

If you can’t tell already, I’m a big fan of endurance athletes such as Kettlebell lifters and ultra marathoners.  Ultra marathons, like kettlebell sport is not a spectator sport “Yet” and really cannot be appreciated until you actually particpate.  Try running 3 miles or even a marathon and you can see the magnitude of running a 100 mile event or in Dean’s case, running a marathon for 50 days straight.  For us kettlebell lifters, try snatching a light 16kg or 12kg for 2-3 mins straight and then look at athletes such as Valery Fedorenko snatching a 32kg for 220 reps in 10mins (for those who don’t know, 10mins is our marathon) or Catherine Imes who snatched a 12kg 1000 times in less than an hour (I would say in my humble opinion that an hour or more of kettlebell lifting is our version of Ultramarathons)!!! These athletes/individuals set the path for the rest of us mortals, showing us the strength endurance of the human spirit and what is possible.  Their actions inspire thousands, maybe millions to take that first step on the road or lift that first kettlebell for that first rep. 

So, what have you done lately?  stop reading this blog and get out that door, find your calling and GET TO WORK!!

For more on Valery’s records, see http://www.physicalstrategies.com/tag/valery-fedorenko

And here’s a link to one of my favorite insightful interviews with Dean Karnazes:

http://outside.away.com/outside/features/200701/dean-karnazes-interview-1.html

Make your life your Message

I have recently gotten word that my mentor, friend and guiding light has passed.  A wonderful human being in every sense of the word, a true teacher and mentor who unselfishly shared his yogic knowledge without reserve and who inspired me to continually pursue the truth in everything I do.  His lessons of unconditional love and peace will be cherished always and I am forever grateful for his friendship and words of wisdom.  His most valuable lessons were not spoken but lived.  He is the one who inspired me to raise funds back in 2005 with the Yogifitness website for the Tsunami events in southeast Asia and then Katrina here at home.

 

I remember when Raj returned to India after he finished his assignment with his company here.  I felt that I was loosing a great teacher and that I needed to learn more.  He responded by saying that I already learned the most important lessons from him and that the rest of my lessons will come from within.  Its not the breath work, asana practice, meditation that is important.  Those are just tools of maintenance.  Its what I DO with my life that counts.  Its about sharing, learning, helping others. Its about challening oneself always and leaving this existence better than when we arrived. So my fellow Yogis and Yoginis, Friends, Family, fellow Athletes, Coaches, Do what you Do Best and challenge yourself daily.  In honor of my teacher, contemplate on his words above and discover the inner treasures in you.

 

Namaste 

Baby Steps

3.5 miles and 13.5 lbs. lighter, I have finished the Chase Corporate Challenge Run in Central Park NYC this past Thursday.  Accompanied by my friend and co-worker David, I had a blast.  Injecting a 30 min warmup jog before my daily kettlebell exercises for a little over two months, I have progressed from a 11 minute mile to a good 8min mile jog/run. I was very happy with the results. Not able to pass the 3 mile mark without inducing a mysterious pain in my right calf for the last few years, I never got involved with running seriously.  This year with the mentality of “Baby steps” not pushing too hard and really paying attention to my body, I finally am running 4-5 miles painfree.  My next challenge is the Mens Urbanathon in September with an 8mile run with obstacle courses and 50 flights of stairs.  I plan on training for this one with more than “warmup” runs.  My kettlebell training and yoga will be a constant and I’ll be building up my mileage slowly for the next two months.  I plan on finishing the Urbanathon in 1hr and 15mins or less.  Just like my Kettlebell training, “Baby steps” is my key to Zero to Hero!!! Wish me luck and I hope to see some of you at the starting line in September.

Ok I forgot the real incentive was the food provided after the race (and alcohol for those who drink!)

 

Part II: World Kettlebell Club Fitness Protocol, a new Milestone in the Fitness Industry

Part II “WKC Fitness Protocol

This past weekend the World Kettlebell Club revealed its Fitness Level Protocol through its very first WKC Fitness Certification here in New York City.  Up until now, only a few select AKC coaches were privileged to the knowledge and actually used it on themselves.  If you’ve read my last blog, then you know that the Fitness Level as it pertains to the AKC, is the most basic level of practice followed by “Strength and Conditioning” level followed by “Competition Level”.  Now “Basic” here does not imply “Easy”.  The Fitness protocol consist of 20 levels, Beginner and Advance and a handful of Kettlebell exercises categorized in their respective difficulty level in terms of skill.  The best part I love about this program is its consistency within the realm of what AKC methodology is all about; Timed Sets.  Its not a “mish-mash” of exercises or programs like so many other fitness systems out there.  When you implement the Fitness protocol, you’re set on a path, you possess the necessary guidelines that can lead to “Strength and Conditioning” level with a few minor adjustments.  And if you have seed of competitive spirit, you can take it up a notch and train for competition.  In other words, there is a well thought out, logical continuity throughout all of the levels.  The techniques learned stays the same no matter what level you choose to pursue.  Head Coach Valery Fedorenko outlined a well thought out protocol based on his personal experience, identifying key development steps for us to take as far as we want to go.  In essence, he made the AKC methodology accessible to ANYONE and EVERYONE who wishes to take their fitness level up a notch as far as they wish.  This in my opinion is a Milestone in the Fitness industry.  There really isn’t anything out there like it. 

Now the best part I love about this program, even before I attended this certification is its holistic approach to fitness which brings me to the next topic of “Wellness”.  The AKC way or methodology with timed sets has a built in safety component.  It encourages a natural steady progression with emphasis on developing efficient technique through repetition.  Head Coach Valery Fedorenko takes it one step further by inviting Coach Scott Sonnon and his Global Wellness programs into the mix.  When I first saw this announcement (one week after I signed up for the AKC Coach Certification), I immediately signed up for this Workshop.  Coach Scott Sonnon has, in my personal opinion, developed and refined one of the best Wellness programs on this planet which he named “Circular Strength Training” or CST.  Coach Sonnon put together a joint mobility program (based on his World class IntuFlow program) specifically for Kettlebell lifters and a compensatory program based on his Prasara Yoga to help balance out the Kettlebell lifting program.  I personally love all of his work and have joined his online Global Wellness program “Scott Sonnon Core Cadre”.  His group of coaches and instructors are all amazing in their knowledge and willing to help.  This is a shamless plug to join this online program if you haven’t already.  Your hard earned dollars will not be wasted and you will have access to one of the best Wellness Think Tanks on the Internet.  Having practiced Yoga alongside all of my other athletic endeavors, I totally appreciate what it can do in terms of keeping my body and mind in excellent shape and avoiding any serious injuries.  However, it was after reading Coach Sonnon’s literature that I distinguished the difference between Yoga and Joint mobility programs.  This was a small milestone in my personal development.  His work with developing “Prasara Yoga” is also another great milestone that I believe will positively impact the “Yoga industry”. 

Going back to the Fitness Program, Coach Sonnon couldn’t make it in person but had one of his certified CST Coaches, Coach Bao Tran present the material in his place.  The joint mobility exercises and the Prasara yoga exercises compliment the Kettlebell lifting perfectly and Coach Tran presented the “RESET” breathing techniques that will help in heart rate recovery during the workout.  This information was GOLD!!!!!  The program wrapped up with AKC Coach Lauri Rudach a.k.a. “Kettlebell Girl” (now known as Kettlebell Clubbell Girl”, I think I’ll call here KC GIRL!) presented a sample class with the new WKC Fitness protocol.  I participated in the class and all I can say is “WOW”. 

 

I’m very Excited about the future of the AKC and I’m proud to be amongst some of the most talented coaches  and kettlebell lifters out there.  If you want to learn more about the Fitness program, WKC will be coming out with a book with the details so keep your eye out for that.  If you can’t wait, contact me and I’ll be happy to set up a training session to share and get you started on an exciting Fitness Journey.

The Secret to REAL Work Capacity a.k.a. STRENGTH ENDURANCE

 Note; Having not posted for almost 6 months, I apologize for the long posts to follow which I have divided into parts.  Regardless of the length, I hope you enjoy the post and perhaps gain some insight .