Sunday

Can Kettlebells Improve your Yoga and Vice Versa?

Yes even kettlebells can help your yoga practice and vice versa.  It's so wonderful to actually be able to see and feel the benefits almost immediately.

I've been so excited about this since I have added a Yoga portion to my Saturday kettlebell classes. This class is taught by Robin Duncan, certified YogaWorks teacher.  So far, people have loved the feeling of both combined.  Granted the yoga poses are designed specifically for those who just completed an intense class using kettlebells, cables, and other ballistic and strength training movements. From  the research studies from Dr. Stuart McGill, Robin Duncan and I design a safe practice that compliments the kettlebell class.  I have no doubt in my mind that more and more kettlebell instructors will be partnering up with qualified yoga instructors to do the same thing.  However, I hope that other instructors know that there are many popular yoga poses that should not be implemented directly after a student completes a kettlebell class, as it can actually cause more damage than good.

Here is an example of a yoga instructors experience adding kettlebell exercises to her regimen.


"Hi Lauren,

I have got to say I love your two Kettlebell DVD's I have, they are simply the best! I have other Kettlebell workouts but since I have gotten yours I really don't use my others anymore. There is no dread factor with your workouts. I tell my friends and my yoga students about them and how much you’re a great Kettlebell Instructor.

Ever since I started doing Kettlebells my yoga practice has gone to the next level. I love how kettlebell training goes hand in hand with my yoga since it doesn't shorten my muscles. I am getting my sister-in-law into kettlebell training who lives out in Temecula, CA. When I visit her in the next year we will definitely have to take one of your classes. If you ever find your way to Michigan let me know you can come to one of my yoga classes.

Keep coming up with the incredible workouts that you put out on DVD.”

Kris K.,  Michigan -  Certified Hatha/Pre-natal yoga instructor and RYT.


What are your experiences with combining kettlebell training with yoga??  Please be specific with the type of yoga you practice as well since I'm very curious.

Monday

Brooks/Cheatham Workshop was a Success!

I want to start off by thanking all the participants at the workshop for doing an outstanding job, even with the video cameras and lights all over the place.  I especially would like to thank Carolyn Brumfield RKC II, owner of Phyzyks, for allowing us to use her beautiful facility.  Not only did she allow us to use it, she also instructed the dreaded Double Snatch. For those who missed it, don't worry, the DVD will be out this summer.  

I also want to thank Sara Cheatham for being an amazing partner with this workshop.  In spite of this being our first workshop together, our different teaching styles and personalities complimented each other very well.  It was a great atmosphere and vibe throughout! Thank you to everyone, film crew (you know who you are), Della Whelchel (my BuggyBellz partner) and the great people who surrounded us. 




At the end of the workshop we handed out some feedback forms which were completely Anonymous.  Therefore it allowed people to be as honest as possible.  This is what a few people said about their experience to some of the questions that were asked.



" I heard that these trainers were the best in the field.  I was so happy that everyone was correct.  I hope to be as effective with my clients"

"Great job ladies"

" Thank you Lauren & Sara! You guys were awesome"

" You two worked really well together, well planned"

What did you like most about this workshop?

"Casual Experience and Open To questions."
" Learning Intermediate technique that I haven't been exposed to before"
"Hardcore, safe, effective workouts w/ step by step instruction"
" Personal  "
" Great pace/tempo of instruction, great instructors"
" Presenters had great energy and command of material.  Great introduction to KB movements"
" I like the fact that they mixed the physical with the conceptual foundation"



What did you like least about this workshop?

"Too short! Lots of information."
" How out of shape I feel"
"N/A it was very thorough"
" more air flow "
" Seemed a bit rushed"
" Too much time reviewing the basics in my opinion"
" It was all valuable"


What was the most valuable information provided?

"Progression for heavy snatches, integration of joint mobility"
" Increasing Snatch power"
" Motivational part from Sara really resonated"
" Cues for exercises"
" It was all valuable"
" Proper form, technique and the theoretical purpose involved in training the mind"


What 3 words best describe this workshop?

"Informative, creative, fun"
" Interactive, well-paced, educational"
"Got me motivated"
"Fun, Functional, Fierce"
" A Great Time"
" Fun, Efficient, Introductory"
" Fun, Informative, Practical"


Wild Arugula and Spinach Salad

This weekend I went to a Vegan potluck dinner.  My friend Melanie, made a Corn and Arugula salad that was a huge hit.  I could not believe how delicious it was.  I felt like I was at a fine dining restaurant. The dressing was made from scratch along with slicing the corn off the cob and putting it in to the salad.  All the tastes just went so well together.

The recipe was derived from the Corn and Arugula Salad recipe at allrecipes.com however Melanie made some changes to it and then I made a subtle change as well.  

Here it is and I will put notes of how I did it in red.




Ingredients

  • 1/4  cup  cider vinegar (I used unfiltered organic apple cider vinegar)
  • 3  tablespoons  minced shallots
  • 2  teaspoons  Dijon mustard
  • 1/2  teaspoon  salt (only added a dash, since I'm not a believer of using too much salt)
  • 1/4  cup  olive oil
  • 4  cups  fresh corn kernels (from 4 or 5 ears; see notes) (only used 1 cup, since I try and stay away from corn when I can, although it tastes delicious and kids love it!)
  • 5  ounces baby arugula leaves (about 8 cups), rinsed and crisped (added Organic Baby Spinach Leaves to make it half and half)
  • 2  teaspoons  coriander seeds
Original recipe calls for Radishes but did not use any at all.

NOTES: To cut kernels off ears of corn, pull off husks and silks; rinse ears. Hold each upright in a deep bowl; cut off kernels close to cob. Crush coriander seeds (step 3) up to 2 days ahead; store in a zip-lock plastic bag at room temperature. Make dressing (step 1) up to 1 day ahead; cover and chill. Prepare the vegetables and mix the salad (step 2) up to 4 hours ahead; cover and chill.  ( I made this whole salad in under 10 minutes without doing any of the above. However it probably would have taste even better if I prepared this ahead of time.) 

Preparation

1. In a small bowl, whisk vinegar, shallots, mustard, and salt until thick and emulsified. Gradually whisk in olive oil.
2. In a 3- to 4-quart pan over high heat, bring 2 quarts of water to a boil. Add corn kernels and cook for 1 minute; drain, rinse with cold water until cool, and drain again. In a large bowl, combine corn, spinach, and arugula.
3. In a mortar, lightly crush coriander seeds (or place seeds in a zip-lock plastic bag and crush with a mallet or rolling pin).
You can use already crushed coriander or use a pepper mill and grind it yourself if you don't own a mortar.

4. Pour dressing over the arugula and spinach mixture and gently mix to coat. Sprinkle salad with crushed coriander seeds. 

If you want to make it more of a complete meal with protein you can add pepita seeds to it. This is a vegan / vegetarian salad. Since I'm not vegetarian grilled salmon or organic chicken would go very nicely with this salad.  Enjoy!!!

Thursday

A few Announcements and updates

**WORKSHOP NEWS**
SOLD OUT!!!

Many people have emailed me regarding the upcoming kettlebell workshop on March 21st. Some have expressed to me that they may not feel ready for an Intermediate workshop but still want to attend.  For this reason we have divided the workshop in to 2 portions if you prefer to just attend the morning OR afternoon segment that is now an option. (For the pregnant kettlebell user, you couldn't be in better hands) There will be modifications throughout! Lucky you!!!!

PART 1:   Kettlebell Review gently building to  Intermediate Drills, Z- Health Principles, and the perfect Follow Along Workout

10:00 a.m. - 1:00 p.m.  


This portion will be a review of the basic drills that will get you up to speed if you have been struggling with any of them. There will be some intermediate drills introduced and practiced. You will then have the skills to build up some of the advanced drills if you choose to stay for the second portion of the day. Even for the seasoned kettlebell lifter you will improve on your basic knowledge of each drill, which will allow you to move more efficiently with heavier kettlebells. Therefore results will be seen MUCH quicker!

PART 2:   Int. Kettlebell drills building up to Advanced Drills,  Incorporating more invaluable Z - Health Principles, and have the opportunity to be involved in yet another Follow Along Workout

1:30 - 4:00 p.m.

How to increase your strength with Presses, Snatches, and learn the progression for a Pistol.
A few of the exercises in this portion will be Double Snatches and Double Alternating Cleans.  
Yes, you will have another opportunity to experience this all in a well planned follow along workout. 
Q&A 

The rumor is true!!!  We have decided to film this workshop and make this in to a DVD.  Why do you ask?  This workshop will not be done again.  We have people all over the world who would have wished they could have joined us and kindly requested us to film this.  Why come to the workshop if this will be a DVD?  Like anything, nothing beats LIVE instruction. We will have our hands on you and help you with your specific needs.   You will not even notice the cameras since they will be mostly on Sara and myself. All participants attending the workshop will receive a copy of this unique DVD. Those at home will benefit tremendously, but will not get the full hands on experience and have the chance to ask questions in the intimate setting we are aspiring for.  Also there will be a few portions edited so you will not get to see EVERYTHING!!



 Purchase your choice of Morning, Afternoon, or Full Day for March 21st right below


Half Day or Full Day Options





(STUDENT, MILITARY, AND GROUP DISCOUNTS AVAILABLE)
Email Lauren@socaltrainer.com for information regarding discounts.

To read more details regarding this workshop you can click here



***RKC TEAM LEADER Promotion and past experiences***


Yesterday I had the honor of being promoted as an RKC Team Leader.  What does that mean you ask? This is what it means to me.  I have been recognized for my teaching and motivational skills, leadership, and accomplishments.  To receive this promotion by Pavel Tsatsouline is definitely an honor and I am humbled by this. Being recognized as a strong instructor during the busiest time of my life couldn't be any more rewarding.  When becoming an RKC in 2005 I was just beginning my life so to speak. It was one of the biggest turning points I have ever experienced. I had been a personal trainer for 6 years but somehow knew becoming an RKC and adding kettlebells in to my life, would change everything.  Let me share with you some of the milestones and accomplishments I have had the chance to experience since then. 

-Married my husband in 2006 after planning a huge wedding!
-Pregnant with Lyla on the honeymoon  ;-)
-Flew to Minnesota to be an Assistant at the RKC (7 months pregnant)
- Bought a house!
- 2007 - Gave birth to my beautiful Lyla and realized I could not bare the thought of leaving her for more than a few hours at a time.  Especially since I nursed her until she was 13 months!
- Therefore, I turned my backyard and garage in to a gym so I can provide a professional atmosphere for my  group classes and private lessons.  (Best thing I ever did)
- 2008 - Created and filmed my first DVD "The Ultimate Body Sculpt and Conditioning with Kettlebells"
- The DVD surprisingly became a hot item, as the orders would not stop and we were shipping it ALL over the world. Positive Feedback continued to pour in via email, leading to me needing to create another one!
- Became Pregnant AGAIN with Chloe
- Flew to Minnesota (7 weeks pregnant) for the RKC Level 2 Instructor course, where I ended up with Salmonella poisoning for 2 weeks. YES I still managed to pass Level 2, in between vomiting my guts out and my face looking green the whole time! No harm was done to my baby as I did the bare minimum for the required tests, which I had been training for months prior to the certification.
- 2008 - Created and filmed the only Kettlebell and Pregnancy DVD "Baby Bells" while 6 1/2 months pregnant with Chloe.
-  2009 Gave birth to my 2nd bouncing baby girl after a grueling 36 hours of stubborn labor leading to yet another C-section
- 2009 - Created/Filmed Vol. 2 of "Ultimate Body Sculpt" DVD. - again an overwhelming response to this release, which has been amazing.
- 2010 - Now starting the first  Kettlebell and Stroller Class with my new partner Della for BuggyBellz.  
2010-  Which now leads me back to getting promoted as a team leader! 


 There are many more things in the works. Stay tuned!


**ALL MY DVD'S ARE NOW iVERSION READY**

Volume 2 and Baby Bells workouts have finally been converted to work on an iPhone or/and iPod touch. Many of you have been enjoying Volume 1 on your iPod or iPhone and now can take the others with you!  These should be ready for purchase in a few days.  If you are signed up for my newsletter you will get the official announcement when it's ready in our store. Thanks to everyone for being so patient with this. We took our time with this, because we wanted to makes sure this was a flawless download for everyone!