Home Why Kettlebells? FAQs Exercises Articles Newsletter Archive Testimonials Why Personal Training? Nutrition Fitness Myths Meet Brian Training Services Products Denver Training Studio Achievements Links

Brian Copeland's
Core Fitness Newsletter

Issue #46 - 3/19/2010

1. Announcement: "Disaster Relief for Haiti"
..
2. Announcement: "New Bio Video for Brian Copeland"
..
3. Hall of Achievements:
......
4. Training Tip: "How I Quartered 76 Cards!"
......
5. Nutrition Recipe : "Hard Boiled Eggs and Avocados"
...
6. Testimonials: "Z-Health & Kettlebells"
......
7. Testimonials: "Beginner Self-Defense Class"
......
8. Testimonials: "Beginner Kettlebell Class"
......
9. Featured Product: "Seriously Strong Hands ebook"
......
10. Self-Defense / Martial Arts Tip: "Getting Hung Up on Styles"
......
11. Recommended Products: "Gymboss, Z-Health, Dragon Door, more" .
.....
12. Denver Metro Area: "Kettlebell & Self-Defense Classes in Aurora"
...
13. Personalized Program Design: "Tired of Not Reaching Your Goals?"

1. Announcement: "Disaster Relief for Haiti"


If any of you would like to make a donation to help the poor people in Haiti I would recommend one of three ways:

1. Use your cell phone to give to the American Red Cross by texting to "90999" with the message "Haiti."  After several seconds you will receive a reply text message asking you to confirm by replying to the message with "yes."
If you confirm with "yes" your cell phone bill is charged $10 and the money goes to the relief efforts for Haiti.

2. You can also make a donation to the American Red Cross of any amount by calling 1-800-REDCROSS or visiting their website at www.redcross.org

3. You can also donate through Food For The Poor who has an established base set up in Haiti and has been helping people there for years.
www.foodforthepoor.org

I just texted 90999 and everything went very smoothly and easy. I received a text message reply telling me that everything went through and my cell phone bill would be charged $10. I then received a text asking if I wanted to receive regular text updates from the Red Cross. If you don't want them simply don't reply.

2. Announcement: "New Bio Video for Brian Copeland"


There is a new bio video of me on my website, check it out!

3. Hall of Achievements:

Our newest updates:..

• Kelly Roberts-Estep - 105 snatches in 5 minutes with a 35 lb kettlebell
  
  
• Heather Hubbard - Pistol 26 lbs
  
  
• Erich Robinson - Turkish Get Up with 70 lbs
  
  
• Heather Hubbard - 1-Arm Row 53 lbs
  
  
• Heather Hubbard - Military Press 44 lbs Left Arm, 35 lbs Right Arm
  
  
• Brian Copeland - Quartered 76 poker cards (full deck + 24)

A delayed congrats to my following clients who passed the RKC in 2009

• Dr. John Sullivan, D.C., RKC - 100 snatches in 5 minutes with a 44 lb kettlebell (Master's Division, the Doc is 73! and could pass with a 53 if he wanted to!)
  
  
• David Bears, RKC - 100+ snatches in 5 minutes with a 53 lb kettlebell
  
  
• Kevin Zybach, US ARMY, RKC - 100 snatches in 5 minutes with a 53 lb kettlebell

4. Training Tip: "How I Quartered 76 Cards!"


I originally titled this How I Quartered 66 Cards... well I'm now up to 76 as of 3/19/10. That's right, 76! I am stoked. I am only 2 cards away from a deck and a half, 78 cards. I fully expect to be there in the next month or two.

So on to the super secret technique/program/training style, or whatever, that I used to achieve this.

Here is the secret...
...
...
Focus on technique, not effort. Yeah, really.

After struggling to tear more and more cards each session I finally decided to take my own advice and drop down in cards and focus on the feeling of a clean easy tear. This was around 46 cards a couple of months ago.

I wanted to ensure that I never felt like I was struggling or moving out of perfect joint alignment (leverage) while I tore. And that is when the magic started. Each training session I would hit a new PR (personal record) and it always felt easy. Only at one time did I find myself starting to struggle again and I of course went with what worked the last time; I backed down in the number of cards and caught the next wave up.

The technique I use is out of the scope of this article but you can learn more in my ebook Seriously Strong Hands where I detail my preferred card tearing technique.

Ultimately this method of training should be used for all of your exercise, strength work and endurance alike. I challenge you to try an experiment. Take an exercise you have been struggling with, one that your ego will allow you to drop down in weight and put your focus on technique.

End each set while the exercise still feels fresh. In other words, don't stop your set when your technique starts to get worse, stop before your technique gets worse. Go further than that! To quote Charles Staley, stop your set when your rep speed gets slower than your first rep. You want your last rep to be as good as your first rep. Rest and then do more sets instead of more reps per set.

Learn to master this mentality of exercise and be ready to set new PRs all the time.

5. Nutrition Tip:
"Hard Boiled Eggs and Avocados"

My client Jen told me about a healthy recipe that she likes and it is surprisingly quite tasty, easy to make and healthy.

Take 2 hard boiled eggs and mash them together with half an avocado using a fork. Add some chopped tomatoes. If you use organic DHA eggs you now have a quick snack that is high in protein and healthy fats and low in carbs. I like to add a squeeze of lemon or lime juice, some fresh ground black pepper and a little natural sea salt.

This is roughly 300 calories. You can add more eggs and avocado if you want to make a big meal out of it and need more calories.

How to hard boil an egg, Emeril style.

Place eggs in a sauce pan just covered with cool water. Add a pinch of salt. Place pan over medium high heat and bring to a boil. Cook for 2 minutes. Remove from the heat and cover with a lid. Allow eggs to sit for 11 minutes. Drain and immediately put the eggs in ice water for 2 minutes; have the ice water ready before hand so it is cold. This keeps the yolks from turning green and smelling like stinky Easter eggs, works for Easter eggs too! Drain and peel the eggs.

6. Testimonials: "Z-Health and Kettlebells"

In less then 45 minutes Patrick had full extension in his injured elbow!

We were lead to Brian Copeland’s “Core Fitness” training center from the Dragon Door website.  After reading over his bio and training philosophy, I felt that we had found a place that my husband and I could start our kettlebell training.  
The only problem was that my husband had an injury that was keeping his elbow from fully locking out (extending) and until this problem was fixed, there would be no kettlebell training.

Patrick had flown over his handlebars in October of 09, and almost five months later the injury to his elbow persisted which inhibited his ability to train and workout.
A beginners kettlebell class was starting at Copeland's Core Fitness, and we really wanted to start. I made a call to Brian and told him about Patrick’s injury.
Brian encouraged Patrick to book a Z-Health training session and told us that he was almost 90% sure that he could fix Patrick’s injury.

We were hopeful and booked the appointment.

In less then 45 minutes, Patrick had full extension in his injured elbow.
Now, we are ready to start our kettlebell training, and… are practicing Z Health everyday!

Sam and Patrick Hayes

I forgot to tell you a few more things:

#1 I have not gone for a chiropractic or therapeutic massage session
    since I had the first Z health session with you.  So, it is safe
    to say that the cost of the Z Health course and my visits with
    you have easily paid for themselves.

#2 The chronic "startle/clench" in my lower back is starting
     to become undone.  I can guarantee you that this is
     really happening, I am very tuned into what is happening
     in this body.  I have to give the credit to  Z-health.
     As you know I have tried basically everything except for
     surgery, and nothing has been able to touch this
     level.  I am amazed and encouraged, and to be honest
     with you I had pretty much given up all hope.  Maybe this
     'thing' can loosen up after all.

My body is noticeably more stable and comfortable. One of many examples is simply when I am driving, and I have to spin my head around to see what the heck is going on. I can turn my head at least an additional 30 degrees or so from a month ago.  For me, that's great.

Please feel free to use any or all of this as a true and
100% honest testimonial.

James K.

Not Bad for a 42 Year Old Who Couldn't Walk Up 8 Flights of Stairs Before

Yesterday I was at birthday party for my special need's nephew, who had a seizure as we were about to go down a four-story water slide. After the seizure subsided and my nephew stabilized, I was very concerned about how I would safely carry an 80 pound, incapacitated child, down 8 flights of wet stairs full of people.

I carried him down over my shoulder, one-handed, and one hand on the rail safely and calmly. Much to my surprise, it took nominal effort and did not cause any back strain or threat responses. For a 42 year old guy who couldn't walk 8 flights of stairs without knee and back pain before I started training with Brian, not bad...

Frank - Denver

75 days later and 15 lbs lighter

I was fortunate to work out with Brian Copeland for a week in December 2009, (5 sessions of Z-health and kettlebell).
Using his principles, 75 days later, and 15 lbs lighter, I was able to shovel wet, heavy snow pain free. I literally felt like a thin guy in a big body as I was shoveling, because I had developed the core muscles to such an extent that shoveling for several hours was not a big deal. I used the same breathing techniques to lock and harden the core that I use in Kettlebells. Two days later, I'm moving around with no pain, while my friend 7 years younger (I am 44) looks like an old man as he collapses on the couch to watch the super bowl game lying down.
I would have never believed this was possible. Thank you, Brian.

David Casazza - Philadelphia, PA

7. Testimonials:
"Beginner Self-Defense Class"


These are testimonials from my most recent 6 week beginner self-defense class I teach on Monday evenings. Learn more here.

Very Matter of Fact

Brian's beginner-level Self-Defense class goes at a pace that allows you to absorb everything and to completely understand your strengths. Its very important to 'react' with clear thinking and this class helped with that.

Compared to other Self-Defense classes, Brian's didn't have such an aggressive approach to it, more of a matter of fact tone. Very applicable instead of blind aggression.

I learned to have sharper thinking, to stay present during an attack, the are of fear!, how much damage I can really do to an attacker and the proper tactics to maximize my ability to win and go home safe.

Go to Brian Copeland; learn to defend yourself, know that you have choices.

LaShay C.

To the Point! Extremely Effective Training!

Brian's training is much more "to-the-point" compared to other Martial Arts training. The system is extremely effective. The training is a safe, pleasant and knowledgeable environment lead by and excellent instructor.

I now have better awareness of my surroundings, more confidence in a self-defense situation, more knowledge in the use of weapons (legal weapons) and an increased arsenal of self-defense moves. I am more aware of my physical potential.

You've got to check out Progressive Combat Systems.

Esteban M.

Brian taught me techniques I can use right away, which in turn gave me the belief that I CAN defend myself.  This translated into confidence - the right mind-set to defend myself.

He never gets down on us for our lack of ability.  He always accepts us where we are and teaches us things we can put to use RIGHT NOW.

The class gave me an increased awareness of situations, an attitude of confidence, tactics that improve my odds (how to cheat to win), techniques and extra tips which I believe will give me an edge.

Talk to Brian!  He probably has the solution you're looking for.  His knowledge is incredible and his experience is more extensive than most people out there.

Joan G.

8. Testimonials: "Beginner Kettlebell Class"


These are testimonials from my most recent 6 week beginner kettlebell class I teach on Monday evenings.

My Low Back is Virtually Pain-Free After 4 Years!

Brian creates a very non-threatening and casual atmosphere. He really knows his material and it shows. He knows what works and what doesn't. I would not know how to improve his 6-session beginner kettlebell course.

Brian is a terrific teacher of fitness and of self-defense techniques that work in the real world!

Kettlebell training has definitely helped my low back pain. My back is virtually pain-free for the first time in 4 years!
I have learned a whole new way to train for strength and fitness. I no longer find ways to avoid working out. Brian has taught me I do not have to train and strain to failure to have a good effective work out.

Jack H - Colorado

Lots more fun and effective than your last exercise program

I just completed Brian's 6 week beginner kettlebell class and I think it is an outstanding value for the money. Brian demonstrates the proper form for the basic kettlebell lifts in a manner that is very precise and easy to understand. One thing I really appreciate about kettlebell training is the way Brian teaches, it is the way the program is highly customizable and doesn't get bogged down in the details. I have started and abandoned some other exercise regimens and I usually stop exercising because I get caught up in minutiae like, "was I supposed to do 5 sets of 10 or 10 sets of 5 of this one?" or don't feel I have the time to get the complete a full 1/2 hour long workout. A good kettlebell workout on the other hand, can be mostly improvised and squeezed into the 10 or 15 spare minutes that we all have and still give you some good progress.

Brian is also very knowledgeable about other topics such as Z-health, proper nutrition and even the neuroscience behind what is going on in the brain when you are exercising. He is therefore able to offer very detailed explanations of why you should never train to failure, what you need to eat depending on what your goals are (muscle gain, weight loss, etc.), and what not to eat to avoid damaging your health, and he frequently spent a lot of extra time with us after the end of the each class answering questions about these topics. One night in particular, he showed me some Z-health exercises and modified the grip I was using on the kettlebell. This dramatically (and almost instantaneously) reduced some joint pain I had in my elbow for the last couple months. Before the Z-health work, I was experiencing pain in my elbow doing the bent-over rows even with a light weight such as an 18 lb or 26 lb kettlebell. Since then, I've been rowing a 35 lb bell with no problems at all.

I'm looking forward to continuing to learn more at Brian's studio and I would highly recommend his classes to anyone who wants to accomplish a fitness goal. If you're like me and you have tried some other kind of weight training before and been disappointed, I think you'll find that working out with kettlebells is a different animal altogether, and lots more fun and effective than your last exercise program.

Chris H - Colorado

9. Featured Product:
"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:
"Getting Hung Up on Styles"


Yesterday I was listening to an interview with a well known Martial Arts instructor talk about the need to maintain the purity of a particular system by not changing it from the original design.

While I appreciate where this individual was coming from I couldn't disagree more. Bruce Lee always said that the individual was more important than any system or style. There is an incredible amount of wisdom in those words.

Most Martial Arts force the individual to fit inside of a box that may or may not work well for them in a fight. To give an extreme example, can you imagine a person in a wheel chair forced to fight with Tae Kwon Do which demands a high degree of athleticism? Or how about a teenage girl using a hard style of full contact Karate against a 6'2" 220 lb man? Her odds are slim.

As a Jeet Kune Do Concepts Instructor I walk a fine line of making sure my students find the most effective techniques and tactics for them while also avoiding techniques and tactics that don't work well for them. This requires me to step back frequently and make sure I am not forcing someone into a box or into the Brian Copeland Do style.

The fact is I train law enforcement officers, private citizens, big strong men, petite women and tiny teenage girls. Each one of those individuals demands a unique approach to techniques and tactics.

Sure we all have our idols, our Bruce Lees or Gracies or whoever. But let's not forget that Bruce Lee and Rickson Gracie were so amazing and undefeatable because they were... well, Bruce Lee and Rickson Gracie. Not that their style of fighting was bad but not many people have the speed, power, timing and reaction time of Lee or the amazing skill and mind set of Gracie.

Also neither Gracie nor Lee were in law enforcement, were 90 lb females, in a wheel chair or for that matter, had to fight multiple attackers with weapons. These are all scenarios that we may indeed have to face and we must prepare for.

So while Brazilian Jujitsu and Original Jeet Kune Do (or Jun Fan Kickboxing to be more accurate) are amazing systems and should form the base of a well rounded Martial Artists; they are by themselves incomplete.

Avoid the drama and ego of arguing about styles and find what works really well for you. Then go learn something else and see if it makes you better or worse. Anything that makes you better keep, throw the rest away.

As Mr. T was fond of saying, "I ain't got no time fo no jibba jabba!" Train long enough in enough styles and style will stop having meaning any longer. A punch will just be a punch.

Brian