Brian Copeland's
Core Fitness Newsletter

Issue #3 - 4/25/2007

1. Announcement: "Andrea DuCane Kettlebell Clinic Coming to Denver"
2. Training Tip: "Is My Exercise Program Effective?"
3. Nutrition Tip: "Is Soy Making You Fat?"
4. ABC Fitness & Yoga News: "Free Kettlebell & Yoga Training"
5. Personalized Program Design: "Tired of Not Reaching Your Goals?"
6. Charity in Focus: "Precious Ones Outreach International"

1. Announcement: "Andrea DuCane Kettlebell Clinic Coming to Denver"

My personal training studio, ABC Fitness & Yoga, is hosting a kettlebell clinic by national fitness celebrity Andrea DuCane on Thursday, May 24th, 2007. If you have ever wanted to witness the power of russian kettlebells and the amazing transformation they can make on your body then this is your chance to experience and learn first hand what training with kettlebells can do for you.

Who should attend?

• A man or woman looking to test the waters with kettlebell training
• A woman who would like to learn how other women use kettlebells to achieve the bodies of their dreams
• A man who realizes that Andrea is one of 3 'Senior' Kettlebell Instructors in the US and knows what she is talking about when it comes to developing strength, athletic ability, etc.
• Anyone looking to perfect their kettlebell lifting technique (still have some issues zipping up and getting tight or using proper leverage and body mechanics to press that heavier bell?)

Details:

Location:
ABC Fitness & Yoga
2323 S. Troy St. Building 1-104
Aurora, CO 80014

Date/Time:
Thursday May 24th, 2007
6:00 PM to 7:30 PM

Additional Details:
- Length is 1 1/2 hours
- $50 if you pre-register or $60 at the door due upon arrival (cash or check)
- Wear exercise clothes
- There are bathrooms but no showers
- We have spaces to store workout bags, shoes, etc. in the main room
- Class size is limited to 15 (we are filling up quickly now that word is out so pre-register soon or we can't guarantee a spot)
- If you have kettlebells you are encouraged to bring your own that you will use. Otherwise we have the kettlebells for you.

To Register:

- To pre-register email Andrea at aducane@kettlebellfitness.com
OR mail checks to:
Andrea DuCane
Kettlebell Fitness
1169 Ashland Ave
St Paul, MN 55104

- For questions contact Brian at 303-435-0025
. or brian@bccorefitness.com

Hurry we are filling up fast!
Pre-register to get the cheaper price and secure your spot!

About Andrea

Andrea DuCane is a national fitness trainer, dance instructor and Senior Kettlebell Instructor. She wrote and produced the highly regarded Kettlebell training DVD for women, "The Kettlebell Goddess Workout." She is also featured in the best selling "From Russia With Tough Love" video and book. She recently published an article on Russian Kettlebells for Best Body Magazine. She was interviewed and photographed for an article introducing kettlebells for Oxygen Magazine. She is also a Pilates instructor. She currently teaches classes in Minneapolis, Minnesota. She has nearly 20 years of aerobics, weight training and fitness experience, with an additional background in classical ballet, jazz dance and Argentinean tango. She has trained in a number of Eastern health and martial arts disciplines including kung fu, yoga, tai chi and qigong.

Andrea trains many different types of clients. She has trained High School coaches and students for Track and Field. She works with people coming back from injury, older clients starting a fitness program. Housewives and young athletes. Chiropractors, Acupuncturists, Osteopaths and Medical Doctors, Pilates Instructors, Dancers and other Personal Trainers she counts as her clients. She is experienced working with large groups or on a one to one basis.

2. Training Tip: "Is My Exercise Program Effective?"

There are 2 types of people out there, those who think all they need to do is 'some form of exercise' and those who want to find 'the perfect exercise program.' Well I'm here to tell you that you are both wrong; good intentioned but wrong none the less.

Any Form of Exercise Will Do... Not!

For one, any form of exercise will not do. The body is specific and it responds specifically to specific stimuli. For instance, if you walk 1-hour per day, your body will adapt to be better at walking 1-hour per day. What type of fitness, what type of body composition do you need to have in order to walk 1-hour per day? You don't need to be in very good shape and you don't need to have lean muscle which gives you that sexy/studly body. You see, the body only adapts as much as it 'needs' to adapt. Once you are good enough at walking that it doesn't put a large strain on the body the body thinks it is good enough and you no longer improve.

If you were sprinting as fast as you could your body would have to make WAY larger adaptations to your fitness and lean muscle and hence you would have a better body and a body that is more 'fit.'

I Must Find the Perfect Exercise Program Before I Begin... Not!

I appreciate your intention but there is no such thing. Sure there are better and worse types of exercise and if you want to get deeper there are better and worse exercises, equipment, sets, reps, rest periods, intensity levels, exercise order, progression, etc. But what I see over and over in the strength community is people who have paralysis by analysis. In other words they don't get off their duffs and workout because they haven't found the best exercise program yet and they are constantly second guessing things. Here is my advice: pick full body compound exercises, try to lift more weight. Work in some flexibility and practice your sport. If you don't have a sport then do some intense brief full body exercise that smokes your cardio system as well. Done!

Ok, it really isn't that simple; that is why I design training programs for a living to help people reach "their" goals. Check out my "Training Services" page to see which option fits your needs best.

3. Nutrition Tip: "Is Soy Making You Fat?"

Busting the Asian myth?

For some reason there is a fad amongst would be nutrition experts that soy products are the fountain of youth. Well, most of these poor folks have just fallen prey to slick marketing promoted by large multimillion dollar soy manufactures (read more about this at http://www.soyonlineservice.co.nz/)

In fact they would have you believe that in Asian nations where soy consumption is 'supposedly' very high that it has amazing health benefits on the people. What they aren't telling you is that they are twisting the facts. The Chinese actually consume less soy product per person than Europeans and Americans. Even in Japan where soy consumption is the highest of any Asian country, the average daily intake is 2 teaspoons and is taken mostly as condiments (soy sauce) and does not replace meat/fish, veggies and of course rice.

So what is the problem with soy?

Well soy has been linked to infertility, breast cancer, hypothyroidism, thyroid cancer and many other ailments. Oh and soy raises the body's estrogen levels through the roof!

Infants exclusively fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula, the estrogenic equivalent of at least five birth control pills per day!!!* Premature development of girls has been linked to the use of soy formula, as has the underdevelopment of males. Ever wonder why girls are menstruating much younger than they used to? Infant soy formula has been linked to autoimmune thyroid disease.*

Estrogen if you don't know already is synonymous with body fat. Now there are many types of estrogen and it is way to complex to get into in the short article but take my word for it, unless you have a ripped six-pack or at least a flat stomach you have too much estrogen in your body. Body fat stores estrogen by the way.

Soy is cheap, easy to produce, store and modify into substitute foods (like soy burgers and soy milk.) Consider this, every glass of soy milk contains the equivalent of 1 birth control pill's worth of estrogen. Now I don't know about you but... that doesn't sound like something I'd want to put in my body!

The bottom line, will having a miso soup or using some soy sauce when you eat Chinese food kill you or make you overweight? No of course not. Will drinking a glass of soy milk per day and eating other food products laden with soy cause you to gain body fat and be more susceptible to disease? Well according to the research it sure will.

Did you know that natural farmers refuse to feed their cows and chickens soy products because of the negative effects it has on their animals? And of course the meat, eggs and milk the animals produce is lower in nutrients such as Omega 3 fatty acids when animals are fed grains and soy instead of a vegetarian diet that they naturally eat in the wild. (find out more at http://www.westonaprice.org/)

Email address for your hate mail:

For some reason people get really touchy when you inform them that something they believe in is bad. Human nature, I don't begrudge you. I do recommend you do some research of your own and don't fall for slick marketing and what 'everyone else' says. There is way too much negative scientific data on soy. Oh you can send your hate mail to trash@autodelete.com. ;-)

What is the alternative?

Try to replace any processed food (anything that you couldn't go kill and cook or that doesn't grow out of the ground) with natural organic foods. Eat meat, lots of vegetables, some fruit and very little grains. When you do eat grains opt for the 'whole' and/or 'sprouted' versions which are much healthier. Go ahead and have that miso soup from time to time but be wary of the food products that you buy and their soy fillers. Avoid soy milk, soy burgers and soy protein powders. Hey if you love the taste, treat it like you do ice cream, you can have some on your free days but don't overdo it.

* Facts taken from SoyOnline Service

4. ABC Fitness & Yoga News: "Free Kettlebell & Yoga Training"

Our new studio is OPEN to training 1-on-1 clients! The official "Grand Opening Event" is coming soon and so will group kettlebell and yoga classes. We will give away prizes to everyone who attends the Grand Opening Event (such as a free kettlebell or yoga session) and you can also enter to win several weeks worth of training and yoga!!!! Stay tuned for the date and time of the Grand Opening Event!

ABC Fitness & Yoga, Denver's Premiere Fitness, Yoga and Kettlebell training facility! Click here for a link to the site and directions to the facility.

Come down and learn about how we can help you reach your goals; whether those be to get lean and tone, big and strong, improve performance in martial arts or sports, tearing a deck of playing cards in half, improving your kettlebell lifting technique or just learning what the heck a kettlebell is! Guys and gals of all ages!

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

Let's face it, we are our own worst strength and conditioning coaches. 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.

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

6. 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