Hello everyone, and welcome to the Fall 2008 Newsletter!
There are a lot of exciting things going on in my one-man quest to make all of you stronger, healthier and happier. Let me give you a quick update before we begin…
6-weeks ago I started a weekly Real Fitness Kettlebells class at Fitness World in Kits. The class is on Wednesday evenings at 7:30pm in the fitness studio. For those who have not trained with kettlebells before, I offer an Introduction to Kettlebells Workshop (required for the class) which is a comprehensive intro to the Hardstyle KB system and teaches safe and effective training no matter what tools you use. I plan to keep this weekly class a permanent fixture at FW Kits and will soon be adding one more.
If you are looking for a fun and effective workout in the mornings, I have some space left in my 7am Real Fitness Kettlebells class. The class is on Monday, Wednesday and Friday mornings, leaving you two days to sleep in. Sorry, but my 9am class is full for the winter as our indoor space has already reached capacity. For those of you who can work out during the day, contact me about setting up another small group class. It only takes 4 people to start and is a great way to stay motivated and consistent.
I also recently passed my year-long Wing Tsun Kung Fu 1st Technician Grade test at Sifu Ralph Haenel’s Wing Tsun Vancouver. This has been a goal of mine for the past 9-years, so as you can imagine, I am rather happy! Check out my Wing Tsun Page for video of my WT Applications and Kettlebells for Wing Tsun demos. There is also a great 7-part video of Master Emin Boztepe explaining how and why the WT system works so well.
The Holidays are approaching and so is the mad rush of shopping associated with them. Let me take a load off your mind by suggesting the perfect gift, Real Fitness Training Vouchers. Shameless promotion? Maybe… but what better gift to give than one that can really make a positive change in someone’s life? It could just be the little push they need to begin to take charge of their health and happiness. Training Vouchers can be used for any of the services I offer, including my new DVD Home Training.
So, what do I have in store for you this time?
From my blog at www.fit4real.ca, I give you one of my latest posts “Keep Training? But I’m Injured!” inspired by my recent experience trying to stay active while nursing bruised ribs.
I'd also like to help you stay active during these winter months with the 6-Week Consistency Challenge. All you have to do is follow along with the two videos below, three times a week for 6-weeks. You will be doing a short Joint Mobility / Warmup routine, followed by a 7-minute, 3-exercise Simple Strength and Conditioning Workout. I will even give you access to my new interactive online workout tracker for six weeks so you can chart your progress and let me keep an eye on you!
Speaking of tracking workouts, my final article is on the importance of keeping a log to track your training and diet to help you reach your goals quickly and without too many setbacks. You will be surprised at how motivated and consistent keeping track can make you, so get logging!
As always , Andre and Doc of Enerchanges have put together some great lectures, workshops and free seminars for the fall. Don't miss out on these very informative sessions, many of them FREE. You only have a better understanding of your health to gain, so check them out!
Now that you know what you’re in for, let’s do this thing!
Steve McMinn - Trainer
Keep training!?! But, I'm injured!
A few weeks ago, I ended up with very sore and bruised ribs courtesy of my Sifu Ralph in a private Wing Tsun lesson.
The day after my private lesson, I found I was unable to lift anything heavy overhead. This could not have come at a worse time as I am currently doing a lot of kettlebell press ladders in preparation for my February 09 RKC certification.
As pressing heavy was out, I had to change my routine to allow my ribs to heal. I kept up the pressing at a lower volume using a 16kg kettlebell instead of the 24kg. This allowed the press groove to remain current in my central nervous system and I am able to go right back into my 24kg schedule this week. For conditioning, I kept up the swings/snatches but again with lighter bells so I could ease up a bit on the abdominal contractions and avoid pain/possible re-injury.
It's common to stop training when our regular program can't be followed due to an injury. Instead of ceasing all training, we need to look at the big picture and find ways to maintain our fitness level with alternative exercises. This will allow us to return to regular training with little or no strength and conditioning loss.
The most important part of this strategy is remaining consistent with our workouts instead of finding other things to do to occupy our training times. Consistency is the name of the game for long-term, lasting results. If we're not flexible enough to change our game-plan when injured, we risk losing much of what we gained, forcing us to start farther back in the process when our injuries are healed, or worse, deter us from starting to train again.
Next time you experience an injury, ask yourself if it can be safely worked around. In most cases the answer will be a resounding "YES". Your body AND mind will thank you for staying the course, continuing to improve and moving that much closer to your next personal best!
Check out my blog at www.fit4real.ca for more...
Video: 6-Week Consistency Challenge
We all know that sticking to a consistent exercise routine is the key to getting the best results possible. In fact, consistent effort is the only way we get good at anything. Imagine if you had decided to give up learning to walk because it was frustrating and took too much effort!
That being said, I am not going to bore you with all of the reasons why. Instead, I am going to give you an easy way to become more consistent with your workouts so you can experience for yourself just how rewarding consistent effort can be.
First of all, watch and follow along with the 4-minute Joint Mobility / Warm-up video, then do the same with the 7-minute Simple Strength & Conditioning video. You may want to re-watch my Pushups in 2 Easy Steps video to get your form dialed in. Next, feeling strong, limber and inspired, email me at steve@fit4real.ca and ask for 6-weeks access to my online workout tracker.
If you have your own regular workout routine, try using the online log to track your workouts for 6-weeks and see how tracking your workouts will improve your consistency and yield even greater results!
Tracking your workouts will make you accountable… to me! If you are not consistently entering your workouts on a regular basis, you WILL hear from me. Think of it as having the motivation and accountability of a personal trainer for 6-weeks, for free!
Warning: Watching, then performing the exercises in these videos may make you stronger, healthier and happier!
Joint Mobility / Warmup
Simple Strength & Conditioning Workout
On The Importance Of Keeping Track...
For years, I trained using the “Chaos Periodization” model. I was still able to advance my strength and conditioning levels by using multi-joint lifts and functional training, but I always knew I’d get better results if I kept track of my training. I would often start keeping a training log, but would revert back to the Chaos model after a few months. Invariably, I trained more regularly and maintained more clear and focused training goals during the months which I kept a log. The power of writing down my goals seemed to make them feel half-way done and while logging I was able to reach fitness goals sooner and advance to more challenging levels.
The good news is that this is something we already know how to do. We use this approach to set goals in our careers, finances, and personal lives. We just have to apply it to keeping our wonderful machines in full working order so we have the physical, emotional and mental ability to achieve all the other things that we have set out to do in life.
You can use any method you wish to keep track of your training. Make sure to also include how you feel physically, emotionally and mentally before, during and after the workout. This can be helpful in recognizing any negative thought patterns you may have in relation to exercise. You must find a way to enjoy exercise if you are to stay consistent! What better way than setting and reaching your goals?
If fat-loss is one of your goals, use your training log to keep track of what you eat as well. You will be surprised how much easier it is to say “no” when you know you’re going to have to write it down later!
At the end of the day, your training log is only as effective as you make it. You must be honest with yourself and set realistic, achievable goals. Setting unrealistic goals is like setting yourself up for failure. Take advantage of my offer to keep you on track for 6-weeks and see how well it can work.
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success."
- Vincent van Gogh
