Kettlebell Juggling on the Beach

Dale Buchanan of Supreme Ultimate Fitness in Boca Raton FL demonstrates some kettlebell juggling and flips on the beach. Check out the bloopers at the end.

Why you should use Kettlebells

“Russian Kettlebell Training is not just a workout, it’s a practice, very much like an internal martial art or Yoga, so spend your time to master the basics.” Pavel Tsatsouline

Kettlebell Facts:

• Kettlebells have been around for over 300 years
• Kettlebells are highly effective for building strength
• Kettlebell lifting is great for the heart
• Properly used, Kettlebells are surprisingly safe
• Kettlebell training improves body composition, burning 1200 calories/hr
  

What is a kettlebell?

• The kettlebell is a cast-iron Russian, weightlifting tool that looks like a cannonball with a handle.
• Kettlebells come in a wide variety of weights, from 6 pounds to 106 pounds. Various exercises including swings, squats and presses are done with the kettlebell.
• All the exercises utilize the whole body; the legs, hips, abdomen, back, arms and shoulders work in coordinated movement.

Why work with a kettlebell?

• To burn fat, up to 1200 calories an hour, and develop explosive power
• To build lean functional muscle
• To enhance cardiovascular fitness
• To hone body mechanics, promote physical self-awareness, and improve posture and flexibility
• Because kettlebells are adaptable to men and women of all ages and levels of conditioning

How do I know if kettlebell training is right for me?

• You want a fast and effective workout.
• You want a portable exercise tool that allows me to take your workouts from the studio to my home, the park, or beach.
• You like the idea being able to focus on strength, cardio, and flexibility in a single workout.
• You are tired of the gym experience and looking for a better and faster way to get in shape.

Why learn kettlebells from an RKC – Russian Kettlebell Instructor?

As the demand for kettlebells and kettlebell training grows, many unqualified trainers have begun to advertise their services as kettlebell instructors.

But beware, kettlebell instruction requires an extensive background and training to be truly safe and effective. Don’t risk injury or waste time with subpar instruction when you can take advantage of Pavel and Dragon Door’s growing, worldwide network of highly qualified RKC certified kettlebell instructors.

RKC kettlebell instructors have undergone the world’s most rigorous of kettlebell instructor certification courses and are fully qualified to help you meet and surpass your goals, be they fat loss, strength and power development or athletic success.

The RKC Instructor has demonstrated a high proficiency in the most essential kettlebell drills and shown an ability to effectively teach kettlebell use to others. Below is a picture of my group and the 14 instructors. Out of our RKC certification group of 50 people 35% did not pass. Most came unprepared and took the 23 hr grueling course too lightly. RKC Kettlebell Certification is no joke! You can read my entire journey to the RKC here – be sure to read all posts.

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Mission and Philosophy

My mission is to get you results!

That does not mean obtaining a perfect body or 6 pack abs.  Results can be as simple as improving movement patterns, healing injuries, improving posture, or increasing awareness of the mind.body.  Other things that are important to attaining results are proper body mechanics, functional movement to enhance strength, power, and healing power.  This includes all aspects of a balanced fitness program; softness, hardness, mind, and body…all designed to enhance your life and create longevity! My mission is still to get you results!

“Performance doesn’t equal function. A high performing individual can be one of most dysfunctional individuals walking into the room, those 2 things are NOT connected” Brett Jones

My philosophy is that fitness training should be balanced, and more that just an external workout.  It should start with an assessment of your mind and body and a program needs to be created to enhance both.  There is no cookie cutter workout or program.  Every person is different and has different needs.  What works for someone may not work for you.  As your guide and coach, my job is to quickly identify what will work for you to reach your goals and how long that will take.

I believe in training hard a few days a week and giving the body plenty of rest to repair, grow, and recover.  Active Recovery should be a regular part of everyone’s fitness program.  Fitness is not about how quickly you get there, rather how long you can last.  If you burn yourself our you rick injury and getting sick.

Here is a great quote by Brett Jones, Master RKC that explains training for movement vs training for appearance.

“If you look at boxers, dancers, or martial artist…these are people who train in SKILL and learning their ART is PRIMARY, they get a workout by coincidence. They didn’t mean to achieve the dancers body but you dance for 8 hrs a day, you get a dancers body. they didn’t get there because they wanted to look aesthetic, they got there because they trained their art.” Brett Jones

Physical training is only part of the equation.  Things like stress, poor self esteem, self doubt, and fear will eliminate anybody from reaching any goal in life no matter what program they follow.  The power of the mind will determine if that goal is reached or not.

Supreme Ultimate means T’ai Chi or Yin Yang, the Tao symbol to the left from over 5000 yrs of Chinese cosmology.  It represents  the light and dark, day and night, cold and hot, soft and hard.  It represents constant motion and perfect balance.

Supreme Ultimate Fitness was branded to represent and teach a balanced fitness program and balanced life.  By using the same principles as the Tao, the philosophy is that it’s best to have a balance between the body and mind by using high intensity training and active recovery.

Active Recovery

What is Active Recovery?

Active Recovery, or active rest, is the process the body and mind utilize to recover from intense exercise.  This article will cover 2 forms of Active Recovery.  First, there can be active recovery in between intense sets of resistance and interval cardiovascular training, allowing the heart rate to come down a little and the body to partially recover for another intense set. This helps to keep the body warm and allows the heart rate to come down slowly but not to the resting heart rate.

Second, there is also active recovery in between intense workouts, which is crucial because the body is not capable of pushing to the limit all the time. The body should do some form of low impact movement to allow the muscles, joints, and energy systems to replenish and recover.  However, doing nothing immediately after and in between high intensity workouts is not going to support the recovery process very much and in fact might even take longer for the body to recover.

I use a combination of walking, T’ai Chi, Qi Gong, and meditation because it is the simplest, most powerful, and most effective way to recover. Walking is a great way to loosen up the muscles and get rid of soreness and lactic acid.  T’ai Chi and Qi Gong will cleanse the internal organs such as the liver, kidneys, and lungs while strengthened the body as it goes through the recovery process. Plus the mind is getting relaxed and calm at the same time with the meditation.

Mindfulness is important because it teaches you how to pay attention to the body at all times, while in active rest and also during intense exercise, which is key to know what’s going on with the body while pushing to the limit. How high is the HR? Are there any unusual aches and pains? How much are you sweating? How does the body feel overall from the toes up the spine to the head?

By doing the T’ai Chi and Qi Gong movements and simple meditations for a minute in between intense cardio and strength work, it gives you the opportunity to stay “mindful” and in the moment as you go through a checklist of the body for critical feedback during your workout. I often see way too many people in their workouts, many with trainers, just keep pushing hard and actually mindlessly escaping from the body. There is no balance in that form of training and often results in over training and injury.

T’ai Chi Chih! Joy Thru Movement - 19 movements and one pose that circulate and balance the CHI in our bodies.  Non martial art, just soft flowing movements based on over 5000 yrs of Chinese Medicine and Cosmology.  This is my favorite form of Active Recovery after hard workouts and in between intense training sessions.

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