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Brian Copeland's
Core Fitness Newsletter

Issue #40 - 7/1/2009

1. Announcement # 1: "Brian on Vacation July 3-18"
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2. Announcement # 2: "Pay for Services with Credit Card Online"
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3. Fun in the Minnesota Sun: "RKC Weekend"
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4. Testimonials for Kettlebell Fitness:
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5. Health Alert: "Probabilities"
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6. Nutrition Tip: "Vitamin D May Help You 'Just Say NO' to Pharma Drugs"
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7. Training Tip: "The Get Up"
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8. Hall of Achievements:
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9. Got Grip: "Seriously Strong Hands ebook"
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10. Self-Defense / Martial Arts Tip: "How You Train is How You Fight"..
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11. Recommended Products: "Gymboss, Z-Health, Dragon Door, more" .
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12. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
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13. Personalized Program Design: "Tired of Not Reaching Your Goals?"
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1. Announcement # 1:
"Brian on Vacation"

Yes friends I am actually taking time off for myself. Not for certification or training or whatnot; just a good old fashioned vacation.

I'll be gone July 3rd through July 18th.

Comrade Shari Wagner, RKC will be teaching most of my kettlebell classes while I’m gone.

Please read the following:

• All private/semi-private clients are on hold till I return.
• Martial Arts/Self-Defense classes are on hold till I return.
• Please read below for kettlebell class schedule:


This will be the class schedule until I return:
Tue:  7/7 - 6:30pm class  
Thu:  7/9 - 6:30pm class
Fri:   7/10 – 12:30pm class  
Mon: 7/13 - 12:30pm class (30 minutes blaster)
Tue:  7/14 - 6:30pm class
Wed: 7/15 - 12:30pm class for (30 minutes blaster)
Thu:  7/16 - 6:30pm class
Fri:   7/17 - 12:30pm class
Sat:  7/18 - 11:30am class

Comrade Shari is a fine kettlebell instructor and has taught for me in the past. All classes will follow the normal structure except the two 30-minute blaster sessions listed above which will be a condensed faster-paced class.


When I return on Monday the 20th the class schedule will return to normal

2. Announcement # 2:
"Pay for Services with Credit Card Online"

It has finally arrived! You can now pay for your kettlebell and Martial Arts classes, privates, semi-privates, phone consultations, Personalized Program Design, etc. online with credit card or with PayPal.

What's more?

You can set up your credit card or PayPal account to be auto billed each month for Unlimited Group Classes making it a click it and forget it scenario.

As a bonus for setting up Recurring auto billing each month I am offering discounts.

Unlimited Kettlebell Group classes: normally $147 p/month is only $129.99 if you set up Recurring billing!!!

Unlimited Self-Defense/Martial Arts classes: normally $100 p/month is only $90 if you set up Recurring billing!!!

Unlimited Kettlebell AND Martial Arts classes: normally $197 (formerly $200) p/month is only $179.99!!!

This is NUTS!!

I priced Martial Arts classes alone and saw some very well known Martial Arts schools charging $250 per month for 3 nights per week of Martial Arts. It wasn't even real Martial Arts that you could use to defend yourself.

You could come see me up to 6 days per week and get Self Defense/ Martial Arts (Jeet Kune Do) and Kettlebell fitness training for less than 3 nights per week of fluffy does no good in the real world Martial Arts at another school!

If you timed it right you could do 3 nights per week and do back-to-back Martial Arts followed by Kettlebells and kill 2 birds with one stone.

Or do Martial Arts on one day and Kettlebell on another.

To top this off you get Z-Health in the group kettlebell classes!

At 6 sessions per week (1 hour Martial Arts & 1 hour of Kettlebell) x 4 weeks in a month you would pay $408. How does $179.99 sound instead?

Even if you paid the drop-in rates and came twice per week to both Martial Arts and Kettlebell you would end up paying $272... How does $179.99 and come as often as you like sound?


My goal has never been to be the Wal-Mart of fitness, kettlebells or Martial Arts but I also want to make it affordable to the people while still paying my mortgage.

These are my best offers I've ever made, if you already train with me it is a no-brainer to switch over. If you have been gone for a while or have been riding the fence about getting started now is the time! Summer is coming!

3. Fun in the Minnesota Sun:
"RKC Weekend"

I just got back from the RKC kettlebell instructor workshop in St. Paul, MN and what a blast it was!

My purpose for being at the RKC was to serve as an Assistant RKC Instructor. Basically we assist the Team Leaders in training the instructor candidates and help determine who will pass and who will not. This was my second time assisting, third time at the RKC, the first time was as a candidate myself many moons ago. I had the privilege of working with Senior RKC Geoff Neupert as my Team Leader.

Senior RKC Geoff Neupert and myself.

For those of you who don't know what the RKC instructor workshop is, it is where aspiring kettlebell instructors seek to attain the coveted title of "RKC Certified Kettlebell Instructor."

The RKC was the first kettlebell instructor certification in the US... maybe even the first in the world? It remains the cream of the crop.

RKC instructor candidates are expected to do the following:

1. Pass the repetition snatch test which is 100 repetitions in 5 minutes. Comrade ladies use a 35 lb kettlebell (26 if under 110 lbs) and Comrade men use a 53 lber.
2. Demonstrate safe technique and general safety at all times.
3. Pass a technique test for the 6 basic lifts: swing, clean, military press, front squat, get up and snatch.
4. Train real clients while we observe for safety and effective teaching skills.
5. Uphold the RKC Code of Conduct and represent themselves as professionals at all times.


Needless to say, if you become an RKC then you have something to be proud about.

Brian with Chief RKC Instructor Pavel Tsatsouline

It was great to catch up with several old friends and fellow Assistant RKC Instructors; Andrea U-shi Chang, Kristine Gill and Mike T. Nelson and Master RKC Andrea DuCane, just to name a few.

I also got a chance to meet and work with several new folks including Senior RKC Shaun Cairns where I learned a valuable term for anyone ever going to South Africa... "Park a Tiger." Parking a tiger means to puke... don't ask...

Sandwiched by Amber Dornfeld and Jenny Rossilli, Asst. RKC Instructors.

Lessons Learned:

1. Despite being the closest I've ever been to the North Pole, Minnesota can get hot!

2. The folks at the RKC are a great crew.

3. The Dragon Door employee crew (Dennis and Tammy) better make a whole lot of money for all the hard work they do running the business and all of the prep work for the RKC.

4. Dennis' mom Jane is awesome!

5. If you are coming to the RKC, make sure you get with an RKC certified instructor prior to make sure you are really ready, there is a 30% failure rate!

6. A farmer's tan can last a long dang time. I still have mine from being in the sun for 3 days, 8+ hours.

7. If you are going to teach kettlebells you MUST go to the RKC and become certified. There are too many fakers out there doing kettlebells a disservice.

4. Testimonials for Kettlebell Fitness:

Brian is an amazing motivator!

After living with frequent, intense back pain for several years I took the advice of a friend and went to a kettlebell class taught by Brian Copeland. From the very beginning he taught me the "why" along with the "how" to get the most out of my workout, pain free! After two weeks in his class, my back pain was non-existent and has not returned. His philosophy concerning exercise is refreshing. I don't have to work myself to death or feel pain to get some really fantastic results! He trains both mind and body and cares to know where you want to be. He is available at all times to help with your fitness goals. I recommend him to everyone I know!

Angela - Denver, CO

5. Health Alert: "Probabilities"

Probabilities
From "The Better Life Experts" newsletter| June 25, 2009


"The Health and Wellness business in the United States encounters many contradictions when it comes to people’s behavior. We continue to encourage people to exercise at least 3 days per week to maintain cardio-respiratory fitness and to achieve health goals. Yet, the participation rate of people in the U.S. is staggeringly low; the current estimate is that less than 15% of the population is involved in regular vigorous aerobic or strength/resistance training programs. It is almost as if a huge portion of the adult population in our country refuses to acknowledge that exercise is a critical component of good health. We continue to want to live long, pain-free, happy lives, but over 85% of us do not want to pay the price for this privilege by utilizing regular exercise as a proactive strategy.

Ironically, a large percentage of people within this non-exercising group have the greatest need to exercise. Most of these individuals are at high risk of getting coronary heart disease; they smoke or are overweight. They are also the least likely to have familial support for sticking with a program, have less disposable time to exercise and may have problems setting long term goals. If you find yourself fitting into the non-exercising group, there are a variety of activities that can be adapted to your work schedule and level of fitness to help you remedy exercise roadblocks. Our next bulletin will discuss some routines as well as ways to progress from beginning exercise programs to more intense fitness activities safely and effectively."



To me health and fitness (and Martial Arts) is a way of life, I couldn't not be my image of a strong, healthy, fit person. I personally think the majority of the issue is people's self image.

You either see yourself as a fit person or you don't. It takes a strong person to make the decision to begin exercising when they don't see themselves as a fit person. It takes a wise person to decide to start pretending to be a fit person (which will make you start doing the actions to become one) until you are one and are living the fit lifestyle.

With the Group Kettlebell/ Z-Health classes I teach there isn't any reason someone couldn't be armed with the tools to become a "fit" healthy person.


Contact me today to find out more.

6. Nutrition Tip:
"Vitamin D May Help You 'Just Say NO' to Pharma Drugs"

Here is a thought provoking look at Vitamin D, sun exposure and how our government turns a blind eye to your health.

http://www.youtube.com/watch?v=b0BgxNstkFI&feature=related


Dr. James Doud recommends taking 25 iu of vitamin D3 per pound of body weight every day.

So a 200 lb man would take 5,000 iu per day. A 120 pound woman would take 3,000 per day.

You are encouraged to consult with your doctor first especially if you are pregnant. Be aware that if your doctor is using the government's guidelines then they will tell you not to take this much. You are in charge of your health and only you can make the decision.

I will begin taking 5,000 iu tomorrow and I'll let you know if I die ;-)

7. Training Tip:
"The Get Up"

The Get Up or Turkish Get Up is an absolutely amazing movement. Gray Cook, one of our nation's leading Physical Therapists and Orthopedists and an RKC kettlebell instructor who works with the NFL, says the Get Up is one of the best movements you can possibly do.

Gray used the kettlebell Turkish Get Up to take the Oakland Raiders from the #2 most injured team in the NFL to the #2 least injured team in the NFL!

If it is good enough for them then it is good enough for you.

What makes the Get Up so great is NOT being in a hurry to get from your back to your feet, it is in the deliberate subtleties that you perform through the duration of the lift.

• Elbow locked
• Wrist straight
• Shoulder packed
• Heal planted
• Palm heal planted
• Armpits tight
• Supporting arm corkscrewed in the socket
• Long spine
• High hip bridge
• Slow deliberate movement
• Arm to the sky

Here is a cool drill to get you to respect the Get Up even more. Take a shoe or flip flop and place it on top of your fist instead of holding a kettlebell. If you can balance that shoe through the whole movement while not losing form then your technique will become much more controlled and precise.

Another great drill is to break the Get Up into pieces. The Get Up Sit Up where you just roll to the elbow and hand and then back down. You can do just the high hip bridge and pass the leg underneath you to your knee and then pass it back through and rest back down on your hip again. You can just do the lunge part of the Get Up and focus on control, a locked elbow and gently coming down on your knee, not slamming down.

Become a master of this movement and you will change physically, your strength will increase on all of your lifts, your athleticism will increase and you will become more injury resistant... just ask the Oakland Raiders.

Or you can jump on the elliptical machine and wreck your body like every other gym-rat does. This is America, you get to decide!

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!

8. Hall of Achievements:

Our newest updates:..

• Teresa Sauer - Deadlifted 106 lbs
  
  
• Tonya Young - Deadlifted 185 lbs
  
  
• Georgie Molinsky - Deadlifted 132 lbs
  
  
• Comrade Shari Wagner, RKC - Nailed the Military Press with a 44 lb kettlebell on her left hand and her right hand
  
  

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

9. Got Grip:
"Seriously Strong Hands ebook"


If you are interested in Grip training you owe it to yourself to get Brian Copeland's Seriously Strong Hands - it will guide you through building a Grip you can be proud of - because remember - the stronger your hands are the stronger your body can be!
This is the grip book I should have written a few years ago.

- Brett Jones CSCS, Master RKC, certified Red Nail bender


"In his ebook Seriously Strong Hands, Brian Copeland has put together a no-nonsense guide for the aspiring gripster. Filled with useful tips and no fluff, it is a valuable resource for the beginning grip enthusiast."

- David Whitley, Sr. RKC (tearer & terror of many phone books!)


I purchased your ebook about a month ago. Your ebook very much summarizes all aspects of strength training for bending/tearing. You also give a great plan for improving strength; following this plan leads to success for sure. I just tore a full deck of cards (wrapped in duct tape) in half, so I know what I am talking about... :-)

- Peter Lakatos, RKC Team Leader
Hungary, Budapest



If you are ready to get grip, here is the tool to get you there.

Learn more about it here

10. Self-Defense / Martial Arts Tip:
"How You Train is How You Fight"

That may sound incredibly obvious but when you see Martial Arts schools today they train for ego-based sport fights. If you are a sport competitor then that is fine, that is how you should train.

But if you are seeking the path of a warrior, someone who is best equipped to deal with asocial violence and antisocial violence then you need different training with a different mind-set.

Criminals do not square up with you, they sneak up on you and attack you when you are vulnerable. They sneak in your house in the middle of the night and hope to find a victim who won't or can't fight back.

They are most likely armed and completely willing to do ANYTHING to you. Are you willing to do anything back to them?

A better question is are you ABLE to do anything back to them?

Some people consider themselves pacifists, that changes as soon as one of their loved ones is being attacked. Some people would not consider using violent Martial Arts techniques in favor of controlling maneuvers and slick fancy skills.

Well if you practice pacifism and practice slick, fancy, non-violent skills then guess what you will do when faced with violence?

You will revert to training.

So if you train your boxing skills with gusto then you are probably a great boxer. If the drunk guy at the bar squares up with you and throws a punch you will likely parry it and counter with a nice lead hook to the jaw and drop him.

However, if two guys with knives encircle you and intend on mugging and possibly killing you... you will revert to your boxing skills and get killed...

Yeah, just like that all of your hard training effort and you end up another statistic.

It isn't your heart that is in the wrong place, it is in your training, your technique selection and your view of a realistic violent encounter.

I mean let's face it, the drunk guy calls you a name... so what? Walk away! You aren't even in that fight. If you get in that fight it is because your ego is out of whack and you chose to hurt someone.

But the asocial attacker won't give you an option. This is what you need to be ready to defend against.

Are you ready?

Really?

To learn more, visit my Martial Arts/ Self Defense site here:
www.progressivecombatsystems.com