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beachit has been a glorious summer.  i love heat and sunshine and the slow pace of my life during this season. beach walks, ocean swims, deck dining, books and beer and birdnerding.

i do hope you found wonder and peace in your summer months.

just as summer arises, so too will it pass away.  the steady turning of the wheel; the hours of the sun in the sky shorten, fresh food is harvested from trees and fields, the return to school, the landscape takes on new colours.

and, new sessions of GENTLE YOGA  and GROUP KETTLEBELL CLASS begin!  all classes held at the West Royalty Community Centre, (usually) in the Upton Room.  mondays and fridays, GENTLE YOGA 10:30 – 11:30a and GROUP KETTLEBELL CLASS 12:00 – 12:45p.

*start date:  friday, september 6

*end date:  friday, december 20

*please note no classes:  friday september 27, monday september 30, friday october 11, monday october 14, friday november 8, monday november 11,  friday november 15, friday december 6.

there are 23 classes total in the session.  join us for the entire season for $186  or sign up for 12 of them for $102.  i am happy to negotiate other size packages with you, just get in touch!  payments can be etransferred (3oryoki@gmail.com) or by cash or cheque.

KBs-in-grass1

breathing in, i calm my body

breathing out, i smile

dwelling in the present moment, i know this is a wonderful moment.

~ thich nhat hanh

 

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the NEW SESSIONS begin monday may 13th.

gentle yoga to keep you centred, supple, and soothed.  always served with an open heart and some measure of shenanigans.

group kettlebell training to fire up your day, ignite your strong, twitch all your muscle fibres, and move you into greater health.

the full session (yoga or kettlebell) – 22 classes – for $176.

the session on a half shell – any 11 classes – for $99.00

drop ins  $10/class

if you have some great summer plans lined up and would like to talk about a package for a different number of classes, just drop me a note.

all classes held in the Upton Room of West Royalty Community Centre.

you don’t have to know where you’re going to get exactly where you need to go.
                           ~ marilyn a. hepburn

class schedule:

monday               friday

may       13                           17

20                           24 no class

27                           31

june       3                              7

10                           14

17                           21

24                           28

july        1 no class             5

8                              12

15                           19

22                           26

29

aug                                        2

 

 

 

kettlebell training will help you meet your fitness goals! compound exercises work multiple muscle groups simultaneously, developing strength and muscular endurance and efficient caloric expenditure. the workout puts the focus on integrating breathing, movement and alignment with your ability to control balance and weight. working with the kettlebell is combined with body weight exercises for an all around heart-pumping workout.

**if you have not previously worked with kettlebells, dropping in is not safe or suitable. please get in touch so we can give you a proper introduction before you join the class.

classes are on mondays and fridays at 12pm

in the upton room at west royalty community centre

begins on january 7 and ends on february 22

14 classes $112

any 10 classes $85 

any 7 classes $63

*add’l drop in for package participants $10
general drop in $12 **must have previous kettlebell training experience

join us for fun, sweat, change.

the only way that we can live, is if we grow. the only way that we can grow is if we change. the only way that we can change is if we learn. the only way we can learn is if we are exposed. and the only way that we can become exposed is if we throw ourselves out into the open. do it. throw yourself.    ~ C. JoyBell C.

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kettlebell training will help you meet your fitness goals! compound exercises work multiple muscle groups simultaneously, developing strength and muscular endurance and efficient caloric expenditure. the workout puts the focus on integrating breathing, movement and alignment with your ability to control balance and weight. working with the kettlebell is combined with body weight exercises for an all around heart-pumping workout.

**if you have not previously worked with kettlebells, dropping in is not safe or suitable. please get in touch so we can give you a proper introduction.

classes are on fridays and mondays at 12pm

at charlottetown curling complex on euston street

begins on september 7 and end on october 29 (no class monday october 8)

15 classes $120
10 classes $85
7 classes $63
*add’l drop in for package participants $10
general drop in $12 **must have previous kettlebell training experience

join us for fun, sweat, change.

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

 

 

i picked up the kettlebells and got today’s program done.

i am in the second week of a StrongBody Challenge. it is far more volume than i generally work, with a 5 day on 2 day off layout. double kettlebell complexes 3x per week.

i didn’t want to do the workout today. i could list all sorts of excuses, but you already know them all. they’ve taunted you too.

so i set two goals before i started:

  • get it done
  • stay safe while doing it

when i finished, my first thought was: that was not your best effort wendy.

but that wasn’t true.

there’s nothing wrong with enjoying looking at the surface of the ocean itself, except that when you finally see what goes on underwater,you realize that you’ve been missing the whole point of the ocean.    ~ dave barry

i worked, for many years, with stressed and distressed people. poverty. addictions. housing. abuse. marginalization. education. mental health issues. the stresses almost innumerable and so many unfamiliar to me.

in the early years of this work, so much of what i came upon, the context of people’s lives, was far beyond my ken. i am grateful that some wonderfully supportive mentors helped me keep my mind and heart open.

one of the earliest conclusions i came to was that people invariably do the best they can with what they have at that moment. no one puts out less than their best effort. at least i have never witnessed anything less than a person’s best. even when, from most perspectives, the outcome doesn’t look so good.

today i put in my best effort. as i always do. best efforts have a context.

best efforts can look different each day. don’t miss the whole point of them.

kettlebell-pics-034eight years ago today group kettlebell training launched in prince edward island. well, in atlantic canada.

this morning my day started at 6am with a private client’s hardstyle kettlebell training.

in between, there have been more than 3300 group kettlebell classes and workshops in my life and a juicy heart-thumping growth in the number of kettlebell coaches and kettlebell practitioners in eastern canada.

when i reflect on how much good and strong and laughter and friendship and sweat kettlebell has brought into my life, which is pretty much daily, i am grateful.

grateful for everyone who has coached me. in person and on line. your gifts have been treasured, repeatedly distilled,  and respectfully honoured.

grateful for everyone who has endured my coaching and truly graced my life by touching iron with me. your gifts have been selfless and are held near and dear.

grateful for kettlebell, who is a steadfast and humbling comrade. your gifts are enduring and finely nuanced and warmly worn.

cheers to you all for you are the kettlebell universe.

only to the extent that we expose ourselves over and over to annihilation can that which is indestructible in us be found.           ~ pema chödrön

kettlebell wow

 

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.

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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!

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!

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