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Brian Copeland's
Core Fitness Newsletter

Issue #21 - 4/03/2008

1. News: "Improved Personalized Program Design!!!"
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2. Lessons On Life: "Reach Out and Grab It"
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3. Testimonials: "Professional Kudos"
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4. Training Tip: "The Chicken Wing Stretch"
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5. Nutrition Tip: "Is It The Real Thing?"
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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:
"Improved Personalized Program Design"

I have been training clients online with my Personalized Program Design now for a number of years. Always restless and looking for ways to make improvements I have branched out and added some new features.

1. Martial Arts
I now offer martial arts training. Basic level training in footwork, headwork, strikes, gun disarms, knife defense, philosophy, etc. There are descriptions and fast and slow motion videos of many of the techniques along with pointers and training tips.

Additionally, I am taking my many years of martial arts training and streamlining things down into some of the most practical techniques and most common scenarios you may encounter in an asocial violent situation. Watch the videos, read the tips, find a partner and practice them!

This comes free as a part of the standard Personalized Program Design... For now at least! All you have to do is request it with your program design.

New pages, topics and videos are being added all of the time.

2. Video Demonstrations
Since kettlebell techniques can be tricky and pictures don't always cut it, I now will have video demonstrations along with instructions and tips for many of my most common kettlebell (and dumbbell, barbell, bodyweight) exercises. These will be on a non-public web page; I will include the links in your program.

New pages, exercises and videos are being added all of the time.

3. Video Review
If you have the means to send me videos (YouTube.com, Quicktime, etc.) then I can review your techniques and make suggestions. Often I will be able to send you a video back with technique correction.


All of this means that I am providing more value to you.

Now is the best time to get my Personalized Program Design made just for you and your goals.

2. Lessons On Life:
"Reach Out and Grab It"


"If you want something in life, reach out in grab it."
- Christopher McCandless

A friend of mine prodded and nagged until I agreed to watch the movie "Into the Wild" with her. For those who don't know it is a tale about a young college graduate who basically was disenfranchised with our 20th century constructs and desired to feel the 'freedom' that could be held when a man was able to live off of the land without a job, banks, modern technology, rules, etc.

Now while many of us may look at the young man and think he was reckless and I believe there is always a lesson that can be learned from everyone and everything around us.

For me I realized that most of my life I have lived "too" cautiously and that has prevented me from experiencing all that life has to offer, at least in some aspects of my life. I was afraid to take big chances; although amazingly enough I had jumped into the ring with professional fighters and Olympic champions. However it is possible to compartmentalize our lives into cautious areas and adventurous areas.

Now for the record my cautious life has also kept me out of trouble and afforded me some level of security, so I'm not recommending everyone run out and go crazy.

But I digress. To me the thought of abandoning my years of safe, secure, boring, unfulfilling corporate America in favor of the unknown - starting my own business - was a scary proposition.

Well I'm guessing you figured out what my choice was...

And I can say with 100% certainty that I don't regret it one bit. It was the 2nd best thing I have ever done in my life and I would do it again. Heck, I would have done it sooner!!!

My work is fulfilling. I like my clients, they like me. I get to teach what I am passionate about and make friends in the process. For those who don't know, I was a teacher before I began teaching kettlebells, fitness and martial arts. I was a Corporate Trainer and even managed a company's training department nationwide for a couple of years.

I had no passion for what I had to teach, I had to work with people I didn't like and I had to conform to the company mold so I couldn't be myself; which is a nice guy who doesn't like to take crap from people who are not nice.

Now I don't know where you are in life or want to presume anything; you may be happy with your job and if you are then count yourself lucky and focus on the good parts of it so you stay happy. If you aren't happy, life is too short to stick around being miserable.

Granted there are circumstances beyond our control. Maybe you have to stay in your job for now due to some obligation in your life. That is completely understandable. Control what is controllable, accept what isn't (although there may be an option or opportunity that you haven't considered yet) and have the wisdom and discernment to tell the difference.

Now, as far as your fitness goes; what is holding you back?

Even as a former severe back pain sufferer I made the bold decision to try kettlebell training and now I am strong, healthy and pain-free.

Nothing ventured nothing gained.

Have goals and need to achieve them, try my Personalized Program Design. If you are in the area, stop by for private or group training.

Start controlling something you can control; your health, fitness and the core of who you are.

Live life with both adventure and discernment.

3. Testimonials: "Professional Kudos"

A Gifted Instructor

Brian is a gifted instructor with a keen eye for form and for what can work for each individual. Not only does he bring enthusiasm and a sense of humor to his training, but a wide understanding of joint, muscle anatomy and function which is so important for injury prevention and rehab.

If Brian's martial arts and sports background, combined with his first hand experience with severe back injury and his own incredible recovery into a pain free 'strong man' isn't enough, his ever increasing physical knowledge base - which now includes material written on grip training - makes him the right man to work with. I recommend his training and coaching style highly for anyone who is interested in pursuing kettlebells, strength and fitness!

Andrea U-Shi Chang, RKC - Seattle, Washington

Thanks Andrea, coming from you that means a lot!
- Brian

I Never Thought I'd Be Complimented On My Abs!!!

My husband was a very happy client of Brian's so I decided to give it a shot. I wanted to increase my strength, flexibility and tone. I also hoped to improve some chronic pain situations I had experienced for a number of years.

Now my strength has improved considerably. I am happy with the improvement in the tone and shape of my body and the chronic pain in my elbow, neck and shoulder that I have had for years has significantly decreased!

The variety and flexibility of the workouts that Brian provides keeps me interested. I find the repetitive nature of other workout regimens to be boring and I don't tolerate boredom/repetition well.

Several friends, coworkers and family members have complemented me on my thinner, more fit appearance. Comments like, "Boy your pants are really baggy!" and "Have you lost weight?" allow me to tell them about my work with Brian. I never thought I would be complemented on my abs - but I have been.

How exciting!!!

I recommend Brian to all of my friends, family and coworkers, and to anyone reading this testimonial.

Susan - Denver, CO

Thanks Susan, you and the hubby rock and are a pleasure to work with!
- Brian

4. Training Tip: "The Chicken Wing Stretch"

The Chicken Wing Stretch is a great way to maintain healthy range of motion in your rotator cuffs and shoulder girdle.

Technique:

• Place the back of your wrist on the top and front of your hip bone
• Grab a hold of your elbow
• Gently... gently, pull your elbow forward and down
• The shoulder must be down away from the ear and relaxed
• When you reach a moderate stretch, tighten up all of the muscles of the shoulder and arm, take your hand off of your elbow and use your own strength to hold the elbow in place
• You may then grab your elbow again and gently increase the range of motion

Tips:

• Don't tug and yank or you can hurt your shoulder
• Make sure both elbows have the same range of motion, if they do not then work towards getting them even over the course of several sessions
• If you are so tight that you can't reach your elbow, then stand against a wall and turn gently into the wall to push the elbow forward. You could also wrap a belt or towel around your elbow and reach it that way
• Don't fool yourself into thinking your shoulder's range of motion is good by turning at the waist. Stay straight and only move from the shoulder

Always seek balance in the body and health in your joints. If you have good range of motion in your shoulder (see my picture) then just maintain it. If you can barely reach your elbow because you are so tight then end each training session with this stretch. Don't overdo this stretch, if you can pull your elbow so far that it is completely pointing forward then you probably are a little too mobile and should not try to increase this stretch any further.

Pair this up with deep Kettlebell Windmills or the Kettlebell Arm Bar and you have a great rotator cuff mobility and strength set.



Healthy shoulders to you!

5. Nutrition Tip: "Is It The Real Thing?"

For all of you out there who I have been telling you to stop drinking soda (or drastically reduce it) perhaps this will help.

I found this on another website.

Have you ever wondered why Coke comes with a smile? It’s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.

• In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

• 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

• 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.

• 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

• >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

• >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

• >60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

• This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) But, hey, have another Coke, it’ll make you feel better.

by WADE MEREDITH, December 8th, 2006 on Healthbolt.net

So to sum this up in a box-top it looks like this:

• Gain body fat due to blood sugar spike and then insulin spike
• Increase risk of diabetes due to decrease insulin sensitivity
• Weaker bones due to calcium loss
• Decreased levels of testosterone due to loss of zinc and magnesium
• Numerous other health risks known and not known

Water sure sounds good right now!



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!

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:..

• Patty Wachter - Renegade Row (2x53 lbs KBs)
• s
• Andy Casazza - 1-Arm Row with an 88 lbs KB
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• Adele Stewart - Snatch with a 44 lbs KB
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• Adele Stewart - Single Leg Deadlift 106 lbs (2x53 lbs KBs)
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• Adele Stewart - Chin Up on Rings body weight 3 reps
  
  
• Shelby Clousing - Deadlift with 106 lbs
  
  Can all you guys keep up with my strong gals? If not then you need my Personalized Program Design and quick!
• s
• Brian Copeland, RKC - Pistol with an 88 lbs KB

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?"

NEW -
1. Martial Arts training - free (for now)
2. Video Demonstrations of most techniques
3 Video Review of your techniques

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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