Brian Copeland's Core Fitness, Kettlebell Training for a Strong Body

1. News: "New Videos"
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2. Lessons On Life: "One of the Coolest Things I've Ever Seen"
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3. Testimonials: "AMAZING RECOVERY!"
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4. Training Tip: "Get a Grip"
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5. Nutrition Tip: "Sprouted Wheat Breads"
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6. Denver Metro Area: "Kettlebell Classes in Aurora"
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7. HardStyle Magazine: "Download the Latest Issue Free"
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8. Hall of Achievements:
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9. Personalized Program Design: "Tired of Not Reaching Your Goals?"
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10. Charity in Focus: "Precious Ones Outreach International"

1. News: "New Videos"

I have new videos up on the "Exercises" page, see link at left. I also updated the video on the home page, it may start out the same but there are newer videos added and some of the old ones have been removed.

Basically my clients are a lot stronger and have much better technique so I had to do an overhaul.

If you are a client of mine then go see if you can find yourself. If you don't see yourself then ask me "why not" and I'll take some video of you for the next time I update them.

Go get inspired watching them!

2. Lessons On Life:
"One of the Coolest Things I've Ever Seen"

I just had to share this video that was posted on the Dragon Door discussion forum, it really makes me appreciate what I have.

Basically this fellow had an accident where he lost his ability to walk and has to get it back with pure hard work, sweat and unfaltering dedication.

Now I have seen some pretty awesome changes both with myself and with some of my clients, including the testimonial below, but this just takes the cake.

How about instead of our magazines and media covering the latest trouble that post pubescent actors are getting into, they cover inspiring and motivation people like this guy?

What is holding you back in life from achieving your fitness goals?

3. Testimonials: "AMAZING RECOVERY!"

Now I'm Pain-Free!

I originally discovered Brian because a coworker of mine was seeing phenomenal improvements in her body so I asked her how she was doing it.

When I first started training with Brian I was so out of shape that any amount of activity would cause pain. First some background. I was in a bad car accident 20 years ago and as a result my T1-T10 spine is fused and I have rods in L3-S1. On top of that I had severe shoulder pain and knee pain. Every day I would wake up wondering where I would hurt; this was before training with Brian.

I had been in physical therapy for years and as long as I kept up with it I could keep the pain manageable but that is hardly living life; I didn't want to be in "rehab" my whole life!

After only a short time training with Brian I started to notice tremendous changes. I had no more pain all over my body. I got amazing improvement in flexibility and range of motion in my bad shoulders. My energy level has increased dramatically and my endurance is astounding.

I have learned to listen to my body and how to use that for improvement rather than it keeping me down.

It is amazing how proper kettlebell training can be so complete for overall fitness and because it is low impact I can even do it with my physical limitations. And it is so versatile that there is always something new for exercise or a great cardio workout. I'm never bored.

Brian has the ability to find the way you learn and get motivated. I do every time. Not only because he is great at training kettlebells but because of his extensive knowledge of overall fitness. Brian has helped me in so many more ways, from overall health, skin, energy, attitude, even improved my outlook on life.

There is no greater gift someone can give than to improve one's quality of life and Brian does that for me every day. There isn't enough that can be said about him because every day he impresses me with his knowledge, ability to teach and caring not only in regard to fitness but toward people as well.

BEFORE = Daily pain, fused spine and couldn't lift my arm overhead

NOW = (several months later) Snatching and pressing a 44 lb kettlebell pain-free, deadlifting more than my body-weight, and squatting two 53 lb kettlebells rock bottom all pain-free! I even got my first pull-up tonight!
Allen West - Aurora, CO USA

Allen West - Aurora, CO

4. Training Tip: "Get a Grip"

I mean that literally.

For a man the grip is the difference between manliness and "I workout at the gym" (sheepishly).

For ladies the grip is the difference between being able to open that jar, take the cork out of the wine bottle, carry more groceries at once and much more.

Actually it is the same exact thing for men it is just that ladies don't often think about grip for machismo reasons but instead practical. Either way grip is usually the limiting factor in so many things in life that require strength.

It is time for you to change that, starting now!

Tearing a deck of playing cards might seem a little esoteric and quite possibly get you kicked out of the gin club so let's talk about some more practical methods to train the grip.

The Towel Wring:

You all take showers right? If not, please stop reading this newsletter, go check into a mental health center and become a productive member of society.

At the conclusion of your shower fold your washcloth in half, then in half again and then one more time. You should have ended up with a rectangular grip tool. Don't overanalyze this you can't do it wrong. Now wring the water out of that sucker as far as you can in one direction. Now twist it the other direction in the same fashion. Make sure to go both directions to develop equal strength.

Really choke up on that washcloth and slowly twist don't use jerky movements.

Yes you can use a large towel as well.

The Book Pinch Carry:

Get a handful of books, magazines, phonebooks, etc. Now pinch them together with your thumb and fingers to hold them together, now hold them at arm's length with your arm hanging down. Feel your thumb start to burn? If not then you need something heavier. This very useful type of strength is called "pinch grip" strength.

If you need more of a challenge and have a couple of weight plates you can pinch them together and hold for time.

Make sure you won't drop anything valuable or drop anything not valuable onto something (or someone) of value!

The Jug Hold:

This very similar to the Book Pinch Carry above and also works pinch grip strength. Get an everyday household jug or jar, preferably something that you were going to throw away that isn't valuable or breakable. Something with a large mouth that you can hold onto with wide fingers. Now fill it with something like water or sand so that it is heavy and hard to hold. Pinch it and lift it near to the ground so that if you have to drop it then it does not make a mess. As you get stronger put more liquid or sand inside.

This and many more cool unique grip exercises and sophisticated training programs can be found in my upcoming ebook "Seriously Strong Hands." Stay tuned for more information about it.

If you don't have "grip" you are like a bird who has never flown and doesn't know what they are missing. Once you get grip you immediately understand how daily tasks become much easier and of course you can perform much better in your workouts and sports.

Until next time, train like an athlete not a hamster!

PS. If you are watching late-night infomercials and are thinking of buying the "Ab Gizmo 3000" or "Dance Your Way to a Super Six-Pack" don't bother. Save yourself some hard earned doubloons and instead purchase my Personalized Program Design. I'll get you better results with your own body weight and you won't have to make installments on an expensive piece of crap that sits in the corner collecting dust for the next 10 years for crying out loud!

Want to lose or keep the weight off?

Love bread and don’t want to give it up?

Worried about all those quick carbs that turn to sugar once they hit your stomach and make you end up feeling heavy and bloated?

Now you don’t have to.

Sprouted wheat breads are the answer and here’s why. Sprouting is an age-old approach practiced in most traditional cultures. Sprouting, soaking and genuine sourdough leavening "pre-digests" grains, allowing the nutrients to be more easily assimilated and metabolized. Sprouting also destroys the wheat lectin, which is a metabolic inhibitor. What does metabolic inhibitor mean? It means that lectin slows down your metabolism. So the more un-sprouted wheat products you eat (i.e. any whole wheat, white bread, or otherwise refined carbohydrate product), the slower your metabolism after eating it – hence it’s harder to lose weight.

There is a great deal of additional scientific information about sprouting grains: they increase the enzymatic activity of foods, allowing for greater absorption of vitamins and minerals, increased digestibility, and that they are less likely to produce allergic reactions in those who are sensitive. But for me, these are just great side benefits – the biggest deal is that I can enjoy eating bread that energizes me and doesn’t slow me down. You can get sprouted wheat breads at any health food store, and even at Costco – so give it a try!

6. Denver Metro Area:
"Kettlebell Classes in Aurora"

Yep it's that time again. New Year's Resolution Time!

And what better way to kick off the new year right than with fun and butt kicking kettlebell classes taught by yours truly.

If you are new to kettlebells, I promise not to kill you... the first session ;-)

If you have been away for a while, time to come back and jump on the success train; have you seen the Hall of Achievements section?!

Classes are $19 per session for drop-in rates

Unlimited Month of Classes Discounts are available

Military, Police, EMT, Firefighter discount available (inquire please)

Classes are kept fairly small and have good fun people in them who all encourage each other to do their best!

You will get lots of personalized attention, improved kettlebell technique, general fitness and nutrition tips and the best body of your life!

What in the world are you waiting for?!

Email me today for more info brian@bccorefitness.com

7. HardStyle Magazine:
"Download the Latest Issue for Free!"

What you’ll get in this issue:

#1 HardStyle goes Hollywood—-Enter the Dragon’s John Saxon at 71 years old presses the 70lb KB overhead! and finds a new vitality with Pavel’s Russian Kettlebell training
Interview with Dr. Mark Cheng, RKC Team Leader

#2 The Hungarian kettlebell revolution—-how a Krav-Maga instructor has inspired his fellow-countrymen to crush with kettlebells!
By Peter Lakatos, RKC

#3 Killer deadlift variations for foolproof strength gains—-an excerpt from Power to the People! Monthly
By Pavel

#4 How to Prepare for—-and PASS—-the RKC Instructor Certification Workshop
By Brett Jones, Master RKC Instructor

#5 Hurting?—-Find the REAL Problem Behind the Obvious Complaint
By Brett Jones, Master RKC Instructor and Gray Cook, PT, RKC

#6 “It’s not a matter of IF kettlebells will work for you; it’s a matter of HOW to work with them to fit your needs.”
By Andrea Du Cane, Master RKC Instructor

#7 Real World Power—-the Cardio Connection
By Kenneth Jay, MSc., Senior RKC

#8 How to assess and fix length tension relationships—-to eliminate pain, reduce the chance of injury and enhance your athletic performance
By Mark Reifkind, Senior RKC

#9 Superman—-the reinvention and rise of Mark Reifkind in the hardcore world of competitive weightlifting and strength training
Interview with Dr. Mark Cheng, RKC Team Leader

This is a great quarterly magazine that I read religiously, heck I've even appeared in it a few times.

Download it for free by clicking on the picture.

8. Hall of Achievements:

Our newest updates:..

Shari Wagner - Single Leg Deadlift 44 lbs
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Adele Stewart - Chin Up on Rings body weight 1 rep
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Everett Harcourt - Pistol 62 lbs
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Adele Stewart- Single Leg Deadlift 2 x 44 lbs
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Allen West - 1 Arm Row 88 lbs
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Patty Crowe - Deadlift 106 lbs
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Everett Harcourt - Chin Up on Rings 35 lbs
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Brian Copeland, RKC - 70 reps w/ 70 lb KB in the 5 minute Tactical Strength Challenge Snatch Test

See all achievements on the "Achievements" link at the left navigation bar at the top of the page or click here

9. Personalized Program Design:
"Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst trainers! We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
Short on Time:

You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!

Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

10. Charity in Focus:
"Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC

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Brian Copeland's Core Fitness Newsletter

Brian Copeland's
Core Fitness Newsletter