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well, it is the time of year when many formal indoor fitness activities give way to living life BIG in the great outdoors. as it should be.
it is also the time of year when i scale back my Kettlebell Skills Clinics, so if you don’t jump on one soon, you might not have another opportunity before fall to find out just how fantastic kettlebells are as a tool for transforming your body, even your mind. truly.
one kettlebeller says:
in kettlebell class i feel the strongest i’ve ever felt, like i can move mountains … and take on the world … one swing at a time. it’s the single best exercise class i’ve ever experienced.
the Kettlebells Skills Clinic will allow you to learn the basic movement patterns of kettlebell training. when properly programmed, kettlebell training provides cardiovascular conditioning, strength training, endurance, power, flexibility, balance and core conditioning all in one intense workout.
the next clinic is scheduled for:
9:30am saturday may 4th
please call wendy at 894-8943 or by email at thewholeway@wendychappell.com to register
this is my then 12 year old daughter performing two handed swings with an 8kg kettlebell
a kettlebell skills clinic allows you to learn the basic movement patterns of kettlebell training. once you execute the movements properly, you’ve given yourself the gift of an amazing new training method. really, a way to create profound change in your life.
kettlebell training, when properly programmed, provides cardiovascular conditioning, strength training, endurance, power, flexibility, balance and core conditioning all in one intense workout.
if you’re looking for metabolic conditioning, this is where you’ll find it.
the next clinic is scheduled for:
saturday april 13th
9:30am
please call wendy at 894-8943 or email her at thewholeway@wendychappell.com to register for this clinic
you won’t regret it
healthy, fit bodies require good food, regular sleep, loving companionship, intellectual stimulation, a sense of purpose and kettlebell training.
really.
learn all you need to know about kettlebell training at a complimentary Kettlebell Skills Clinic.
saturday march 16th at 9:30am
please register in advance by contacting wendy. 902.894.8943 or thewholeway@wendychappell.com
it is time to let Kettlebell Training change how you think about fitness, exercise, and your well being!
p.s. tell your friends about the clinic, i bet they are interested!
a kettlebell skills clinic allows you to learn the basic movement patterns of kettlebell training. once you execute the movements properly, you’ve given yourself the gift of an amazing new training method.
kettlebell training provides cardiovascular conditioning, strength training, power training, endurance, flexibility, balance and core conditioning all in one intense workout. if you’re looking for metabolic conditioning with endless variety, this is where you’ll find it!
the next kettlebell skills clinic is scheduled for:
SUNDAY FEBRUARY 17TH
1:30PM – 2:45 PM
at the whole way health & fitness studio
pre-registration is required. please contact wendy for information or to attend: 894-8943 or thewholeway@wendychappell.com
hope to see you there!
i first read ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running by Danny Dreyer in 2005. i have spent parts of the past dozen years of my life running, but i am not a runner. when i would run consistently and attempt to add volume to my weekly distances, i inevitably would experience injury, of some sort or another. my shift into easier running came when i began barefoot running and worked at changing my running style – my gait, my foot fall, my cadence, my mindfulness. i still am not a runner, but i do love running.
i recently came upon ChiRunning Coach Eric Collard on twitter when there was a feed about him offering a ChiRunning Workshop in Halifax which i wanted, but was unable, to attend. one tweet led to another, and Eric Collard will be in Charlottetown on February 23rd serving up 4 hours of running sweetness.
Eric Collard is one of 11 certified ChiRunning instructors in Canada and has taught the technique to over 350 people from coast to coast over the past two years. he is also an NCCP-certified triathlon coach, a Running Injury Prevention Specialist and a lululemon Alumni Running Ambassador.
for more information, you can simply check out his site at www.ecinc.ca or better yet, contact him at info@ecinc.ca
here’s what he has to say about ChiRunning and his workshop:
What is ChiRunning? Why should I care?
A lot of folks ask me what ChiRunning is all about. No, you don’t do Tai Chi while you run and no, it’s not that you move around with a chai latte in your hands either!
ChiRunning combines the principles of tai chi while teaching proper running biomechanics. It simply goes back to basics, moving the way we used to when we were kids. It’s a great way to get started as a runner and if you’re experienced, to simply improve your technique. Everything in ChiRunning goes back to the guiding principles of energy efficiency and injury prevention.
With proper posture (aligning your shoulders, hips and ankles all in a straight line), a slight lean and relaxed ankles you can start to feel the pull of gravity when you run. It makes a huge difference in terms of efficiency and injury prevention, as you will not be relying on muscles for the main source of propulsion. One of the great benefits of the technique is that it really teaches participants how to be gentle to the body, as there is less pounding on the joints. If you’re lighter on your feet, not only will your body thank you down the road but you will also enjoy your activity a lot more and more likely to incorporate it into your day-to-day.
Another great advantage of the technique is the mind-body connection. It changes running from a sport to more a practice, very similar to yoga. It also makes you go inside yourself so you’re more aware of how your body moves, instead of muscling the miles away.
***
the 4 hour workshop will be held
1pm – 5pm
saturday, february 23rd
at
the whole way health & fitness studio
306 university avenue, charlottetown
registration is on line at Eric’s website
ChiRunning helps all runners, even those of us who are barefoot runners
this dance with kettlebells began with an interview and photo spread of Andrea DuCane in Oxygen Magazine in 2005. it has whirled me through a half dozen training workshops and certifications. it has dervished me into opening a training studio.
and still, it cartwheels and sashays me in all sorts of fascinating and interesting and exciting directions.
like kbell jam.
cool.
one of this country’s finer providers of kettlebell certification is the kbell training academy, run under the thoughtful and skilled tutelage of ajamu bernard. i took ajamu’s kbell trainer specialist cert a while back and have had some contact with him sporadically over the last few years.
about 2.5 months ago i decided to check out his kbell jam group trainer specialist certification. admittedly, it did not, on the surface, really seem like my kind of thing. i mean, he mentioned using music in a group kettlebell class. in my mind there isn’t much of a place, let alone need, for music when you’ve got a kettlebell in your hand.
besides, for no good reason, i have an aversion to shortening ‘kettlebell’ to ‘kbell’. did he have to call this whatever-it-was-program kbell jam? i never find myself saying dbell (dumbbell) or bbell (barbell) or cbell (clubbell). really? kbell? there is only one additional syllable to stumble over if you were to say kettlebell. really.
of course, i couldn’t allow such an insignificant issue to influence me. with a bit of mental tap dancing, i shoved myself past the kbell induced glottal balking. i wanted to remain open and i was intrigued.
off to toronto i jetted.
it was a weekend without regrets.
kbell jam, the world’s #1 group kettlebell training program, is about to launch in pei!
so, what the heck is kbell jam?
- it is a 12 week pre-formatted program
- 4 weeks focus on edurance
- 4 weeks focus on strength
- 4 weeks focus on power
- regression and progression sequences make it suitable for most fitness levels
- music may be used (i’m still debating this!)
- it is a group, a community, of like-minded folks getting together to dance their lives in healthy directions
- and, in the studio, it is an exciting 8 or 12 week event; a shared experience where personal awarenesses may shift and shake and shimmy
and, from the kbell jam website:
kbell jam is a functional fitness program based on the principles used to develop young athletes. participants will develop the skill to successfully perform kettlebell lifting techniques in a fun group environment. in kbell jam, performance and body transformation go hand-in-hand. as you master the skill of using your entire body to move a kbell weight, you will see tremendous improvements in your core strength. as you develop the stamina to complete a kbell jam workout, body fat will melt away.
the result is a sleekier, sexier you with more energy and more strength.
i am really excited to be launching kbell jam in two and a half weeks. i got so psyched by the potential of this group kettlebell format that i rolled out a broadly-based health & wellness challenge as part of the launch.
you can find program details on the facebook event page: kbell jam transformation – 8 or 12 week challenge programs for 2013
the 6:00am spaces are filled. but there are still a few spots open in the 6:00pm group.
this may be the place where your wellness needs and goals find partnership with healthful habits, fitness and fun to trip the light fantastic.
a great kettlebell workout always leaves you, ummm, wanting more …
healthy, fit bodies require good food, regular sleep, loving companionship, intellectual stimulation, a sense of purpose and kettlebell training.
really.
learn all you need to know about kettlebell training at a complimentary Kettlebell Skills Clinic.
Saturday September 15th at 12:30pm
or
Tuesday September 25th at 5:50pm
please register in advance by contacting wendy. 902.894.8943 or thewholeway@wendychappell.com
it is time to let Kettlebell Training change how you think about fitness, exercise, and your wellbeing!
jane found kettlebells 3 years ago. (yeah, that’s her in the picture, laying on the floor, in a kettlebell workout bliss). she is still hooked on them as tools of transformation. though her addiction has waxed and waned over the past year, if you come to class, you’ll meet her and her disruptive spirit. everyone needs a jane in their workout day. take a moment to read her story.
p.s. tell your friends about the clinic, i bet they are interested!
have you wondered if kettlebell training is right for you?
because, honestly, it isn’t for everyone.
not that the vast majority of people wouldn’t benefit from kettlebell training. surely they could, and would.
but this style of working out — moving body, moving weight with intensity and mindfulness, being fully present in the movement, pushing through and beyond personal boundaries – is not where everyone wants to be with their functional fitness.
so, whether you’re ready to jump into this amazing means of changing your life or whether you’re simply curious if it is for you, a Kettlebell Skills Clinic will teach you the basic movement skills and give you a no obligation way of making a decision. bring a partner or friend.
Saturday August 18th 9:30am – 11:00am
2nd Floor, 306 University Avenue
complimentary
please pre-register by calling wendy at 894-8943 or emailing her at thewholeway@wendychappell.com
if you’re still not beyond the wondering stage, you might want to read these words by someone a lot like you. while already in her 40′s, Tracy Reifkind, lost 120 pounds and changed her life by swinging a kettlebell:
The kettlebell can help you build strength and endurance, improve flexibility, and promote weight loss. It’s an all-in-one, multifunctional, multitasking ball of wonder. There is simply no other single exercise method or tool that can change your body as completely or as quickly as the kettlebell.
kettlebells with a kick
warm up: 3 minutes jump rope. 45 seconds each: ginga, walk outs, side lunges, frankensteins, deep squat to sky, shoulder rotations
swing ladder:
- 20 swings, 10 slingshots cw
- 25 swings, 10 slingshots cc
- 30 swings, 10 slingshots cw
- 35 swings, 10 slingshots cc
circuit 1: 35 seconds/movement
- rack left, rear right lunge with kick
- rack right, rear left lunge with kick
- around the world, cc
- snatch left
- snatch right
- around the world, cw
circuit 2:35 seconds/movement
- single leg deadlift chest to lower with press, left leg
- single leg deadlift chest to lower with press, right leg
- bottoms up X jumps
- single leg touches, stand left, left leg support, touch with left hand
- single leg touches, stand right, right leg support, touch with right hand
- bottoms up X jumps
tabata:
- fighter stance level change plyos
- alternating with jack + split squats
circuit 3: 35 seconds/movement
- fighter stance clean with front kick, right
- fighter stance clean with front kick, left
- good morning sunshine (bottoms up good morning to triceps extension to halo to good morning)
- bottoms up 1/2 good fridays, alternating left right
- military press left
- military press right
tabata:
- high mountain climbers (mount albion ass kickers)
- alternating with kettlebell swings
kettlebell side bends
- 30 seconds left/right x 3
tabata
- 1/2 getups
- alternating with leg up side plank dips
this workout was a lot of fun with awesome cardiovascular demand. the studio warriors took this on, with panache, saturday. montague warriors have something to look forward to. 
do not get them wet, do not feed them after midnight, do not expose them to bright light
in the studio this morning.
8:15am.
10 intrepids: christine, jane, udo, mary lou, tracey, kelly, sherri, zoey, paula, lorna.
arranged in an arc. strong & resilient in this rainbowlike formation.
an array of kettlebells, varying in weights, at their feet.
kettlebells made wet, fed after midnight, exposed to bright light, aching to move.
a group — people and kettlebells — always ready to stand up to a workout.
that was no bravado in the depth of their eyes, that was the real deal.
saturday gremlins (do this at home)
warm up: jump rope and kettlebell joint mobility.
tabata 1
- dbl kettlebell deadlift alternating with mountain climbers
tabata 2
- dbl kettlebell swings alternating with jump squats
tabata 3
- dbl kettlebell bent over seesaw rows alternating with strides
tabata 4
- dbl kettlebell rack squats alternating with rumble runs w/ drops
tabata 5
- dbl kettlebell seesaw push presses alternating with push off side lunges
tabata 6
- dbl kettlebell alternating pick up lunges alternating with burpees
tabata 7
- one kettlebell in rack, one kettlebell in overhead lockout walking figure 8′s alternating with front plank
tabata 8
- dbl kettlebell chest press alternating with hollow body hold
