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today i subbed a class. i coached a kettlebell class – well, a kettlebell circuit – at atlantic fitness east. this is the gym where i first began coaching/instructing kettlebell training.

it just so happens that today is only 8 days short of the nine year mark of group kettlebell love in pei. though i used kettlebells to train private clients (amazing Tracy, now a competitive power lifter, and Mandy, now a 3rd dan black belt TKD and international ref) prior to beginning the group classes, it took a bit to develop a group/class format and get it underway. there were no resources on line to help with group kettlebell training and nothing in my first certification course to suggest a path.

it was exciting to create a format and it has been quite satisfying to see the number of instructors who have subsequently adopted and/or adapted my methods.

i am a bit of a math/statistics/records geek. today’s class was the 19th class i’ve led this week (not exclusively kettlebell classes) but the 3660th kettlebell group that i’ve coached.

that is an unfathomable amount of iron moved and movements coached over the years.

when i came home after today’s class and reflected, i realized that two of the women in this morning’s class were also in that first class 9 years ago.  anne and dianne. steady and beautiful, strong and resilient. friends. friends forged through the iron.

i honor you for every time
this year you:

got back up
vibrated higher
shined your light
and loved and elevated
beyond

—the call of duty.
~ lalah delia

xo

 

 

enhance my life

i am quite excited to open the studio for COMPLIMENTARY workout time.

yes, it is sunday on the house!

it is sunday. sleep in. spoon a bit with someone warm and/or furry and/or virtual and/or reptilian — hopefully not all 4 at one and the same time. ewwww. sip a coffee. then get your relaxed backside out of bed and come sweat a sunday workout.

free-stuff

you know your inner fitness freak really wants to, so, how could it get any better??!

heck, bring your coffee with you and, yuppers, jammies really are workout wear!

the studio, there for your considerate and considered use, is:
– open to current clients and non-clients. you do not have to be a studio regular, past or present, or a private client to feel free to drop in
– all equipment will be available for use. well as long as you know how to use it and do so respectfully (you really don’t want to see my cringe-y face). kettlebells require specific instruction prior to on the house availability, so get in touch with me if you’d like some specific instruction
-workouts will be self-directed, that is, not led by an instructor, though i will be present and available for assistance if needed. also, if you’d like a workout template/program, i am willing to provide basics and progressions – you just need to request in advance

bebold1if there is interest, a sunday morning powerlifting group can be established. movement instruction and testing 1RMs would be done on specific dates and progression programs provided. let me know and we’ll set some dates.

and if you wonder why i’d open the studio door wide for most anyone, it is because the space is there and awesome and wants to be used. it is because you should be able to access stuff and space you need to enhance your fitness. it is because strong is good, very good indeed. it is because i need to get out of bed and travel into charlottetown one more morning a week. (if you can figure out which one of these reasons does not belong, i’ll buy you a coffee).

so, drop in. have fun. get fitter.

 

 

5 womenLooking for a great fitness option for the fall?  Swing a kettlebell and change your life!

When you lift a kettlebell you train your mind as well as your body; you build strength and endurance; you increase flexibility and balance. 

When you lift a kettlebell at the whole way healthy & fitness studio, you find support and camaraderie, allowing you to become your very sweaty best.

Learn the basics of safe and correct kettlebell training in a complimentary skills clinic. Attend this clinic and you’ll get your first kettlebell class free!

SATURDAY SEPTEMBER 12th

9:15 am

Call or email to register. 894.8943  thewholeway@wendychappell.com

il_570xN.748272349_lbeaRISE & GRIND: morning kettlebell club offers up a 45 minute
hardstyle kettlebell workout, combining body weight movements with single and double kettlebell movements. each week one class will be classic group format and the other will be circuit style. this is not better than your morning cup of joe, but it is darn close!

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!

experienced, novice and inexperienced kettlebell athletes are welcome to join the club but inexperienced kettlebellers will require one separate preparatory session with me. ♥

this is a 12 week session beginning thursday september 3rd and ending thursday november 26th. there will be no class on thursday november 12th.

while working out with the morning club, participants may attend any other studio class for a drop in fee of $5.70

12 weeks – $195 + hst ($223.30)

get on it now.

Louka Kurcerwell first off, you might be wondering just who is this Louka Kurcer?

i first met Louka on facebook, a place where communities grow and evolve. most anyone who has some mention of kettlebell in their profile, or are somehow affiliated with kettlebell training, will accept a friend request from a compadre kettlebell enthusiast.  Louka was training and growing his business and so we connected in the virtual world.

then, much to my surprise one day, as i am puttering in the kitchen, i hear him being introduced in a DNTO episode on CBC radio! that rather put his cool factor up in my books.

and, to continue with the coincidences, when i arrived at the site of the february 2015 StrongFirst SFG1 course – at United Therapies Strive in Winnipeg –  the first person i was to meet, as we doffed our footwear, was none other than Louka.  Louka was there as a course assistant.

this is how the kettlebell universe continues to expand.

so ….

Louka Kurcer is above all else StrongFirst. his training is based on the belief that strength fixes almost everything. he trains and teaches with a minimalist, yet highly effective, approach and is considered an expert in the practice of hardstyle kettlebell, flexibility, and bodyweight strength training within the StrongFirst community.
Louka’s attitude can be compared to that of an old-time strongman and a martial artist. he challenges his students to “practice” rather than “workout”.

he is about the underlying principles, not just the tools:

“an exercise or movement has greater value if it is done with quality and purpose. that is how I build real, long lasting strength.”

he believes strength training should be a lifestyle and advocates being able to train anytime and anywhere.

“A kettlebell can replace an entire gym…and if you don’t have one available, you can still get very strong using just your body.”

that is his one-mind-any-weapon mentality.
Louka currently teaches workshops in and around Montreal and is based out of Hardstyle Kettlebell Mtl. when he is not swinging a kettlebell or putting heavy weights overhead, he pursues his other passion of art in the form of painting and drawing (which was a part of his DNTO story).

check out some of his kettlebeasts:

kettlebeastsdoesn’t that almost make you swoon?

Louka is offering two days of workshops – and they are happening just weeks from now!

HARDSTYLE KETTLEBELL – TECHNICAL AND PRACTICAL APPLICATIONS

the whole way KB poster1if you haven’t yet worked with kettlebells, you might still be wondering why you would want to.

  • skills developed by kettlebell training increase body awareness which translates to better safer movement
  • kettlebell training develops functional strength. that which once felt heavy will feel like a toy
  • kettlebell training delivers bang-for-your-buck fitness. you can achieve extreme conditioning with all-purpose strength
  • kettlebells are compact and can be taken almost anywhere; they can replace an entire gym
  • kettlebell training can help heal & overcome injuries while simultaneously increasing flexibility, agility & strength
  • kettlebell training benefits both sides of the performance coin: maximal acceleration in the quick lifts and maximal tension in slow lifts
  • kettlebell training teaches the correct way to perform the exercises! you will stand out because rarely does a trainee use them properly, including many (uncertified) trainers

what, exactly, is HARDSTYLE KETTLEBELL?

the term refers to a style of hand-to-hand combat practiced in Russian Special Operations in the 1970s. in the 1980s, Hardstyle Kettlebell training was developed to support this combative practice.

hardstyle strength was exemplified by powerlifting and Okinawan karate. the common denominator in any hardstyle method is compression:

  • compress the muscles, because muscles produce force by tensing. maximize the tension
  • compress the joints, because a loose joint absorbs the force meant to go elsewhere; it “leaks” power and is easily injured
  • compress the breath, because a slack waist dissipates force like Jell-O. high intra-abdominal pressure increases strength
  • cCompress the ground, to maximize stability and to take advantage of the reactive forces
  • compress the focus. direct the force precisely to minimize losses

hardstyle strength training is the practice of the totality of compression skills.

this workshop will provide an in-depth practice of the 6 fundamental kettlebell exercises and their variations:

  • the Hardstyle KB swing
  • the KB Front Squat
  • the Turkish-Get Up and the Arm-bar
  • the KB Clean
  • the KB Military Press
  • the KB Snatch and the High Pull

plus, you will get:

  • technique/ form fine tuning, intensive practice
  • detailed progressions for every level of strength
  • coaching cues and exercise correctives
  • mobility drills to boost health and performance
  • safety procedures
  • program design

BODY WEIGHT POWER LIFTS – BEGINNER TO ADVANCED PROGRESSIONS

body weight progressions

body weight progressions

what are the Body Weight Power Lifts?


simply put, body weight power lifts are state-of-the-art drills that can be practiced practically anywhere which will increase your overall strength. the benefit is they have a large carryover to many real life applications. you will get back so much more than you put in!

this day long workshop will allow you to learn principles and techniques that will instantly make you stronger, such as total-body tension, power breathing and, NEVER training to failure. learn the Artificial Controlling Environment that will help your students and yourself become stronger fast.

you will learn that the KEY to all bodyweight drills is the hollow body position and you will receive detailed instruction in how to achieve and maintain this position.

all the exercise movements will be deconstructed and then progressively reconstructed for a systematic learning process, including:

  • the one-arm pushup series: hardstyle plank, pushup, one-arm pushup
  • tactical pull-up series: hollow rock, chin/pull-up, hanging-leg raise, front lever
  • pistol squat series: close squat, airborne lunge, pistol squat
  • handstand pushup series: headstand, handstand, piked/handstand pushup, headstand leg raise

this workshop will also cover how to design your own program incorporating the body weight power lifts.

10943905_764179290326875_2477870649081294857_n

HARDSTYLE KETTLEBELL:  saturday july 18th, 9am – 4pm

BODY WEIGHT POWER LIFTS: sunday july 19th, 9am – 4pm

either workshop:

$200. by JUNE 30TH
$250. after JUNE 30TH

combine HARDSTYLE KETTLEBELL with BODY WEIGHT POWER LIFTS for
$350. by JUNE 30TH
$450. after JUNE 30TH

contact Wendy Chappell 902-894-8943
thewholeway@wendychappell.com
for information

payments via email transfer to
thewholeway@wendychappell.com
or through paypal
info@wendychappell.com

this is an opportunity you do not want to miss!

6am sun

6am sun

i ran outside this morning for the first time since forever.

i did not run far or fast, but i ran fresh, with the heavy morning dew collecting along my hairline, alongside corduroy fields and amidst a veritable symphony of morning song birds.

i was grateful to be there.

swing

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:

WEDNESDAY APRIL 29TH

5PM

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!

the 12 students of chair ytt

the 12 students of chair ytt

the weekend before last, i attended a chair yoga teacher training course. getting to the program was a bit of vehicular adventure, but the mishaps and setbacks were well worth it.

the course was held in the very special space of Fall River Yoga Centre and offered by Julie Palmer of Yoga4All in the Annapolis Valley.  Julie has a depth and breadth of presence, knowledge and skill. the eleven other students in the course brought an abundant diversity to the experience; the centre quickly opened into a sharing, practice, exploring and learning space.

chair yoga is an adaptive form of yoga, well-suited to any body with ambulatory or joint mobility challenges, concerns with balance, and a variety of issues often associated with aging, though not necessarily so.

the course started each day with a master class, in which Julie opened the class with a meditation/centering practice. this was followed by pranayama (breathing exercises) and warm up movements.  seated yoga poses and standing yoga poses followed. and then optional resistance training or hand/finger mobility with neurological patterning, self massage and another meditation. the master classes were all wrapped up, of course, in a luscious silky ribbon of relaxation.

chair yoga, in case you’re wondering, can be plenty challenging if that is where your practice is. it is also a mat/chair time which begins right where you are. (yeah, the cape bretoner in me wanted to say: right where you’re at)

over the weekend, we explored seated yoga postures and standing postures using the chair. there was a good deal of fun and creativity in the room, and all manner of learned lessons and tips from the participants.

a variety of pranayama techniques, hand mudras, and do-in self-massage were shared and learned along with some very fun silly shakers offered up by one of the other students.

issues of concern when working with an older adult population were covered quite well. from hearing to blood pressure, from arthritis to osteoporosis. the information was just meaty enough for someone new/er to working with this population to have confidence in themselves and fingertip access to a fantastic reference source.

i had been eyeing this program for a couple of years now and am so glad i had the opportunity to attend. i’ll be using so much of this in the programming i already offer seniors.

i am grateful to Julie, for creating such a wonderful container for our learning and curiosity and to all the other participants who filled the room with comfort and creative energy.

namaste.

hardstyle kettlebell swing

hardstyle kettlebell swing

as it goes with any aspect of the fitness industry — personal trainers, group fitness instructors, older adult specialists, pilates instructors, and the like — there are plenty of fit folks in prince edward island who love to exercise and who quickly figure out that offering classes, leading facebook challenge groups, or instructing others is an easy way for them to get their own workout and make some money.

qualifications, other than their own personal journey to better health, seem not so important.

when they have no specific hands-on education, what they pick up from a youtube video or a dvd release can be detrimental to your health.

this post is, as the title indicates, about kettlebell training. i have heard quite a number of stories — more than the fingers on both hands — about unqualified instructors providing poor instruction. i have been asked to take over a kettlebell class from an unqualified (and therefore uninsured) personal trainer and i have had at least a half dozen studio participants tell me about correcting the technique of other ‘instructors’ in other fitness businesses.

i am sure other kettlebell coaches have heard similar stories.

and, just recently, i was told by someone who has a connection to fitness/recreational education on the island that some people don’t think anyone on the island is duly certified (and i hope this is not based on the perception that our certifying bodies are questionable, as they most certainly are not).

these two sides of the same coin disturb me. to that end, i am compiling a list of who, in our island kettlebell world, has what certification and where you can contact them if you are interested in solid, safe, knowledgeable instruction.

  1. Kelly Arsenault. certified as a Kettlebell Trainer 1 through KBell Training Academy. subs as an occasional instructor at the whole way health & fitness studio in Charlottetown.
  2. J-Mac Beauchesne. certified as a Kettlebell Trainer 1 through KBell Training Academy. competes in GS (kettlebell sport). instructs at The Fit Stop in The Credit Union Place in Summerside and subs at Isand Impact Mixed Martial Arts.
  3. Zelda Bernard. certified as a Kettlebell Trainer 1 through KBell Training Academy. not currently teaching/coaching. lives in Eastern PEI.
  4. wendy chappell. a Certified Personal Trainer, originally kettlebell certified through Agatsu as a Kettlebell Instructor Level 1 in 2007 and more recently with KBell Training Academy as a Kettlebell Trainer 1 and a KBell Jam Instructor and as an Instructor of Kettlebell Sport through Orange Kettlebell Club. a Master Trainer Candidate for KBell Training Academy; has attended Agatsu Kettlebell Instructor Level 2 (received a day of instruction from Steve Cotter) and StrongFirst Girya 1 courses. participated in in-person professional development with KBell Training Academy at the national CanFitPro conference and on-line in High Intensity Kettlebell Fitness with KBNY and Kettlebell Rehab: Hardstyle Methods in Corrective Exercise with IDEA Health & Fitness Association. to date, has instructed more than 3000 kettlebell classes, workshops and courses. coaches classes and works with personal training clients at the whole way health & fitness studio in Charlottetown.
  5. April Gregory. a Certified Personal Trainer certified as a Kettlebell Trainer 1 through KBell Training Academy and working toward a cert as a KBell Jam Instructor with same; Instructor of Kettlebell Sport with Orange Kettlebell Club. find current offerings at April Gregory: Kettlebell Training mainly in Souris and Up East areas of the island.
  6. Alan Howatt. certified as a Kettlebell Instructor Level 1 with Agatsu and an Instructor of Kettlebell Sport with Orange Kettlebell Club. teaches at Abegweit Kettlebells Sport Club in Mount Stewart.
  7. Lola MacLeod. certified as a Kettlebell Instructor Level 1 with Agatsu. teaches at Atlantic Fitness East in Montague.
  8. Stefanie MacQuarrie. a Certified Group Fitness Instructor, certified originally as a Kettlebell Instructor Level 1 with Agatsu and more recently as a Kettlebell Trainer 1 with KBell Training Academy and working toward a cert as a KBell Jam Instructor with same. classes are offered through “Alota Tabatas” Kettlebell Class in Crapaud and  subs at the whole way health & fitness studio in Charlottetown.
  9. Lindsay Moore. certified as a Kettlebell Trainer 1 with KBell Training Academy. subs at “Alota Tabatas” Kettlebell Class in Crapaud.
  10. Courtney Steele. a Certified Personal Trainer, certified as a Kettlebell Trainer 1 with KBell Training Academy. teaches and trains at Full Throttle Fitness in Morell.
  11. Danny Walker. certified as a Kettlebell Instructor Level 1 with Agatsu. teaches at Atlantic Fitness East in Montague.
  12. Susan Walsh. an Instructor of Kettlebell Sport with Orange Kettlebell Club since Sept. 2014. currently training under John Wild Buckly, owner of OKC. certified Kettlebell Instructor Level 1 through Agatsu and re-certified in Feb. 2014. teaching classes in kettlebell fitness since 2009 and practicing with kettlebells since 2008. owner of Studio K in Georgetown, PE.

kettlebell training is a very effective way of achieving goals. it is, however, very technique specific and as such requires specialized education of the provider.

let’s stay safe as we toss around the iron!

beginning

* to certified instructors: i compiled this list after alerting all on the list to my intention of writing this post. if i have made a mistake or omission, if you would like to be removed from the list, or if you would like to be added to the list, please get in touch.

*to training clients and class participants: this may or may not be an exhaustive list of certified kettlebell instructors on prince edward island. you can always ask your instructor about her/his qualifications and, if they are certified, send them along to be edited into this post.

i am currently teaching a 75 minute clubbell yoga class in montague once a week and will be bringing clubbell yoga to the studio in the very near future.

in the meanwhile, i am offering a 45 minute cbyp12 blend (clubbell yoga primal 12 blend) class on wednesdays at noon beginning next week, wednesday february 4th.

cbyclubbell yoga is the fusion of two ancient disciplines — club work and yoga. it is the union of strength and asana.

primal 12 addresses common movement patterns, sports-related skills, in a way which combines dynamic flexibility training and the strengthening of stabilizing muscles (particularly in the hips, shoulders, core). it is a program with will supplement your current strength training practice or yoga practice.

primal12zthis class will sandwich high intensity interval bodyweight and clubbell yoga conditioning movements between a flow warmup and a weighted & unweighted yoga flow.

this promises to be a delicious midweek treat in your exercise & movement routine.

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