Brian Copeland's
Core Fitness Newsletter

Issue #4 - 5/09/2007

1. Announcement: "Andrea DuCane Kettlebell Clinic Coming to Denver"
2. Training Tip: "What is Functional Training?"
3. Nutrition Tip: "What Are You Eating?"
4. ABC Fitness & Yoga News: "Group Classes Started!"
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 click here
or email Andrea at aducane@kettlebellfitness.com

- 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: "What is Functional Training?"

The new buzz word in the fitness world is functional training. Everyone is jumping on the bandwagon touting that they train "functional training" ...but what is functional training?

My bet is that half of these so-called fitness trainers out there wouldn't know functional training if it hit them in their functional butts. ;-)

What Functional Training Is:
If it improves your ability to accomplish tasks that you need to accomplish, it is functional.

Ok, pretty broad right? Well an athlete that needs to jump higher, run faster, hit harder would need to develop those skills and the physical qualities that facilitate those skills.

The average guy or gal perhaps needs to strengthen their backs, joints and hands to make daily life activities easier. For instance, tell me helping your friend move isn't functional. What about opening that jar of pickles, c'mon guys, you know youv'e been beaten by the jar of pickles before!

What do all of the following have in common?
- Groceries
- Child car seat (with or without child in it)
- Your friend's furniture and boxes when they move
- Your suitcase loaded for a vacation or business trip
- Your bowling bag with ball and shoes
- etc.

...That's right, they are all awkward objects.

In kettlebell lifting we learn to use our bodies to master lifting awkward objects, hence making life and sport easier. (Functional Training)

Functional Training Improves Your Life!

Now you may say that looking better nekkid improves your life and that is functional...? Touché! Lucky for you we can train for a functional body and make ourselves look better at the same time. Isn't American great!

What Functional Training Is NOT:
Namely, bodybuilding. Looks for look's sake without a performance increase. AND NO! Being able to lift more weight on a machine is not an improvement in functional strength and it will not help you in your daily life.

Generally speaking, if you are seated or lifting anything that has it's own moving parts you are not training functionally. Of course there are exceptions but what I'm getting at here is you must lift an awkward object to be functional because the objects we lift in daily life are awkward. That is why they are hard to lift.

Ok, so if you are ready to start training functionally and get the body you really want, check out my "Training Services" page to see which option fits your needs best.

P.S. ABC Fitness & Yoga is now offering kettlebell lifting classes, what more could you want? An Andrea DuCane kettlebell clinic you say? Well we have that too. Oh and add in some yoga for good measure!

3. Nutrition Tip: "What Are You Eating?"

Many people get frustrated by a lack of progress in losing body fat or gaining muscle.

They exercise and exercise but don't seem to make much progress. Sure if they are training properly they get stronger, more athletic, healthier joints, more energy, etc. but the body composition doesn't change much.

The problem lies in their food consumption. You see for the trainee who isn't losing the body fat they most likely have compensated for their energy expenditure during exercise by 'increasing' what they eat. They didn't even know they did it!

The issue is peole don't really know what they eat. Solution... keep a food log.

Now there are different ways to keep a food log, some more complex and some less. I prefer less complex, live life more simply and enjoy it more right?

Do this, buy a small spiral note pad that will fit in your purse or pocket or day planner and keep a small pen with it. Write down everything you eat and the time of day you ate it. Also make a mark for every glass of water you drink. Your goal is to get 8-10 marks signifying you drank 8-10 glasses of water per day.

You don't have to worry about writing down the calories unless you are willing to track that much. This would be a more disciplined and effective approach but is also more work. You decide which method is best for you.

Ultimately if you look at the scale or in the mirror and your body hasn't changed then look back at the last 3 weeks of your food log and the truth will be right there. Then you will know what you need to do.

4. ABC Fitness & Yoga News: "Group Classes Started!"

Our new studio is OPEN! We are filling up quickly with Group Classes and Private Training.

The official "Grand Opening Event" will be June 1st. Contact Brian for more details. brian@bccorefitness.com

We will be giving 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 Grand Prizes which include several weeks worth of kettlebell training and yoga!!!!

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, improving your kettlebell lifting technique or just learning what the heck a kettlebell is! Guys and gals of all ages welcome!

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