Kettlebells for Injuries?

For the last several years I've shifted my training focus on rehabilitating people. When I first got in to the fitness industry 15 years ago, my main focus was on fat loss, strength, getting lean etc... While it still is a large part, I've learned that I don't have to focus just on those aspects. In fact, by zoning in on real life movement patterns and injury prevention exercises, the fat loss and strength still HAPPEN! My point is, rather than merely train for physical appearance, people are thriving consistently by sticking to their programs to reverse the aging clock, stay injury free and enjoy a new found quality of life. This has been proving to be much more rewarding!  If you suffer from back pain and injuries it does not mean it's the end for you.    I just received this beautiful testimonial from one of my students, mother of 2, who suffered a major back injury, that no one could diagnose.  Proper patterning and strength, along with kettlebells saved the day for Kathryn!  I'm sharing this to inspire you to find someone that understands how the body works and to strengthen any dysfunction that you may suffer from.  Even if you feel perfect, train with a purpose.

Here is what she said:

Lauren is simply amazing, as a trainer and person.  When I first started kettlebells eight months ago I could not lift a bag of groceries, container of cat litter, or my six year old.  I had a very painful lower back injury that no one could quite diagnose or fix (I had seen doctors and pain specialists and I tried acupuncture, massage, pain medication, ointments, physical therapy, anti-inflammatories, heat, and cold--nothing was making me feel any stronger). When I first started working out with Lauren I refused to swing a tiny 2 � kilo bell I was so scared of the pain in my back.  Well, Lauren fixed that.  She was patient but she encouraged me to try many different strengthening exercises (go deadlifts).  She also helped me work through moderate pain and discomfort by facing it in carefully controlled circumstances. Lauren has amazing expertise and the uncanny skill of knowing exactly how much you are capable of doing without pushing it past the breaking point. Within a couple of months I was swinging 16 kilo bells and have graduated from there.  I am so much stronger and I no longer fear the pain in my back because there is no more pain.  I can lift multiple bags of groceries and the cat litter. Best of all, two weeks ago I lifted my six year old for the first time (in a year and a half) without fear.  She said to me, �mommy, you can do this every day now.� And you know what, I can.  Thank you Lauren, for everything.  I am so grateful.

Dr. Statler  -  Encinitas, California

Todays Workout - Sandbags 'n' Stuff

10 Sandbag High Pulls,
10 Push Ups,
10 Sandbag Goblet Squats,
10 Sandbag Overhead Press.

Complete 5 rounds as fast as you can.

Record your score.

Train hard!

Book Review - Stretching Your Boundaries By Al Kavadlo

I recently got an email from fellow coach, and good friend, Al Kavadlo about his new book 'Stretching Your Boundaries' - a title devoted to helping you improve your flexibility, mobility and, ultimately, make you perform better with less pain. If you're like the vast majority of people out there then you probably don't do enough work on your flexibility so you should check out this book.

At over 200 pages, the book covers the practice of stretching in good detail. But, where the book really shines is in its practical description of a large number of stretches. Not only does Al describe the stretches well but he explains Common Mistakes, Muscles Used, the exercise counterpart (i.e. do this stretch to get better at that exercise) and also breathing patterns. Few people understand the importance of correct breathing in flexibility training so this was a really nice addition.

What I most enjoyed about 'Stretching Your Boundaries' was the exercise selection itself. I choose my exercises based on their function rather than what muscles they 'work' and the book approaches stretching in a similar fashion. What this ultimately means is that you have a stretching program that works rather than just spinning your wheels - and I'm all for that.

If you're looking for a way to make some serious improvements to your flexibility and performance then I can highly recommend picking up a copy. Click here to check it out on the Dragon Door site

Guest post from GoGoBot.com - Exciting Exercise Options for the City or Suburbs

I'm always interested in hearing about some of the ways that others stay fit and active - after all, Sandbag Fitness was launched out of the necessity to find an effective, affordable way for me to stay fit. So I was really happy to hear from GoGoBot.com recently. They've put together a short article, based on user reviews on their site, that covers a whole range of different ways to be active and get fitter. If you're after some renewed motivation or just want to try something new then give them a go.

As always, I'd also love to hear about some of the ways that you stay fit (besides sandbag training of course!). If you've got any ideas to share then please add them to the comments below. Here's the article:

Exciting Exercise Options for the City or Suburbs

Fun fitness activities are easy to find whether you live in the city or in the country. Each setting offers unique opportunities for building wellness, but they both offer the same benefits of reduced stress, deeper sleep and better health. This information was compiled from user-generated reviews directly from the Gogobot.com database. Gogobot is a travel website that features thousands of real user reviews about activities and accommodations, restaurants and more, specific to a certain type of traveler. Each type of traveler is categorized into various �tribes�, whether they be an adventure traveler or a nightlife lover.

Here are some of the best exercise options in each setting for different types of fitness lovers.

The Outdoor Enthusiast

Biking is an exciting way to get fit wherever you are, but city dwellers will find that a bicycle can also be valuable transportation. Instead of taking the car to the grocery, you can ride your bike and get some exercise at the same time. A bicycle can also be handy transportation in rural areas, but mountain biking is king in the country. Exercise is exhilarating when you're barreling down the side of a mountain, dodging boulders and trees, with the sun on your face and the wind in your hair. The outskirts aren�t a far walk from the vast amount of hotels, restaurants and clubs inside the city where the urbanist can get a similar experience by cycling on one of Las Vegas�s 350 miles of bike lanes.

The Adventurer

If you love adventure, why not try martial arts? Martial arts offer stimulating exercise that can calm the mind and give insights into other cultures. City lovers should try jiu-jitsu, a martial art with Japanese and Brazilian forms. In either form, practitioners fight on the ground, using all of their muscles to dominate their opponents. In rural areas across the country and the world, mountain martial arts are catching on among fitness enthusiasts. For practitioners of this alpine fighting tradition from Japan, exercise comes with high-altitude thrills and an empowering sense of strength that fortifies the mind and body.

Wellness

Wellness can be fostered through diet and exercise in any place. In the city, anybody can boost their overall health by eating plenty of vegetables on a daily basis. In fact, chopping vegetables can be a relaxing activity that soothes the mind in preparation for a nourishing meal. In rural areas, wellness can be achieved by chopping wood regularly. Newcomers will find that their stamina is tested by this activity, which strengthens the upper and lower body while boosting cardiovascular fitness. The benefits of chopping wood also include exposure to fresh air and a healthy feeling of accomplishment.

Backpackers

Backpackers will find that opportunities for exploratory exercise can be found in city centers as well as nature reserves. Speed pole climbing is one challenging choice for urbanites. To participate, enthusiasts climb a vertical tree trunk or pole as quickly as they can. Thanks to a harness worn around the lower body, this activity is actually fairly safe. In the countryside, backpackers can simply find a sturdy tree and start climbing. Although tree climbing is sometimes considered a pastime for children, it can also be engaging, healthy fun for adults who love to explore.

In any setting, the key to success in fitness is to keep exercise fun. With the activities listed here, it's even easier to enjoy the path to wellness. A combination of unique fitness factors will contribute the most to a healthy lifestyle in the suburbs or the city.

Todays Workout - Around the Block

Run 200m,
20 Push Ups,
20 Sandbag Back Squats,
20 Sandbag Round-the-Worlds (each side).

Complete 5 rounds as fast as possible.

Record your time.

Train hard!

Healthy Gluten Free Oatmeal and Almond Flour Pancakes

These delicious pancakes have been a Sunday tradition with my little girls for years.  Over time I've made them in slightly different ways.  I may have finally mastered a recipe that truly suits everyones tastes.  The good thing about these pancakes is I don't have to feel guilty eating them. I'm able to have loads of energy afterwards and it's on track with my clean eating philosophies.

Oh and did I tell you making them is easy and painless?  

INGREDIENTS

This recipe makes about 2 servings

1/2 cup Organic Gluten Free Oatmeal

1/2 cup Almond Flour

2 Organic Free Range Eggs

1/2 cup Almond, Coconut OR hemp milk

1 Tbs Organic Coconut Sugar *

1tsp Vanilla

1/2 tsp Cinnamon

1/4 tsp baking powder

1/2 cup of blueberries or any fruit of choice*

*Optional

My girl is not included.  She insisted on being in the photo since these Pancakes are her Fav!!!

DIRECTIONS:

Grind the oatmeal in a food processor or blender. (I personally use a blender for this recipe.)

Once ground to a powder add all the dry ingredients and stir or blend.  Add the liquid ingredients and blend or beat until smooth. 

Heat coconut or olive oil on medium to high heat.  Pour batter in to small circles on heated grill, pan or skillet.  Flip when small bubbles begin to form. 

On special occasions I will have a touch of whip cream to the girls pancakes.  I personally enjoy them plain or with a dab of Organic dark maple syrup.

Let me know how you do!  I'm always open to suggestions on how to improve any recipe I share.

LOVE getting these emails

I'm always so touched when I get these beautiful emails!  Here are some snippets. 


"Hi Lauren,

I discovered your first DVD about three or four years ago now and have been following you ever since.  While I haven't consistently worked out all of this time, I learned that I LOVE kettlebells.  I want to thank you for sharing your passion with the world.  You are an inspiration.  I have all but three of your DVD's (KB Body is my new fav!), your app, your book, and today I just ordered Be SLAM!  Long overdue since I don't always want to fire up the DVD player.

You have been a reminder to me that I can improve my life by taking good care of myself.  That I should do what excites me and that I need to enjoy the process of what I am doing, not just the results!  Most importantly, you speak to the fact that we all have different bodies and we need to appreciate the one we are in no matter our age, size, or abilities.  A thousand times thank you.

Well, I downloaded Be SLAM and immediately got to work organizing my schedule (a compulsion) which included setting up an excel spreadsheet so that I can upload it to my google calendar.  You are so generous with your time and expertise, even for those of us who are remote that I wanted to give you something back. 

My personal results so far?  I am down from 267 lbs and not being able to do a burpee to 240 lbs and squat thrusts being one of my favorite exercises!  This since getting serious this past spring (maybe April).  I still have (approximately) 90 lbs to go.  I can't wait to see the strength and conditioning gains I experience from Be SLAM.  I'll keep you posted.  Have a blessed holiday season, and again, thank you for all that you do and who you are in the world, it is a better place because of you.

Hugs and many blessings,

Chante Fields"