Kettlebell Chemical Reaction

Today Luke (one of the FEW workouts partners I've had in my whole life because he can kick ass!) and I worked on KBs for 1.5 hours. I set him up on the basics. We felt the difference between other lifts and the KBs. There is a lot that goes on with KBs chemically that I didn't feel with other workouts. More HGH response. More EPOC. More testosterone. More fitness in less time. I FEEL DIFFERENT working with the kettlebells than with other types of strength conditioning. They've given me my edge back--the edge I had when I was racing at an elite level. On days when I'm throwing KBs, I have a different attitude. I was the MidState Fair tonight after our workout. Some people got rude. I thought...F this! I'm outta here! I don't tolerate bullshit when I throwing kettlebells. My mind is sharper. I'm more dangerous. I like it. Intense on Cali's Central Coast today, Coach RJ!

Battle of Atlanta...Where's Our Passion?

I was hanging out at Inman Park in Atlanta the other day. While twins Ronnie and Cade played on the climbing equipment, I ripped through a 30 minute body weight workout using a superset of elevated rear foot box lunges to decline push ups. The playground wall was great for getting the foot elevation and decline position. 20 lunges per leg then 20 push ups then repeat for a total of 200 lunges and 100 push ups. Then we walked around and visited with dog people and explored what is one of Atlanta's coolest historic neighborhoods.

I found a sign which explained the history of Inman Park. It was actually the site of the Battle of Atlanta during the Civil War. In one hot Southern July day, 9,000 men died in battle. I was awestruck. We were on hollowed ground...major chi rush followed. It made me think--people die for their passion and what they believe in. I don't think we have the right passion anymore in America. We are passionate about getting the newest iPhone or Xbox to point of killing someone over it, yet few really stand up for what is truly important like saving what is left of our country! Military is fighting doing their part. I'm fighting the health wars doing my part. Others are getting it on too--no disrespect to them. However, there are far too many people with jacked up priorities and completely lame in their way of thinking.

Speaking of lame, I saw two teens walking the other day. Both were holding their crotches because their damn pants were so loose they would fall down around ankles if not held up. What morons decided that wearing pants around the bottom third of your ass was cool? Whoever it was is making millions--that is jacked up! Pull your pants over your ass after you pull your head out--then fight for something worth fighting for y'all. Deep in the South today, Coach RJ

Kettlebells Los Angeles

*(Photo: Studly RJ wife Candas, Dr. Cheng, RJ)

Just did a great workout with kettlebell guru Dr. Cheng and his Kettlebells Los Angeles comrades down in Santa Monica. His group meets every Sunday morning at 7:00 AM sharp. If you want to work with a real KB pro and a great group dedicated to moving well and injury free with KBs, check out the Sunday @ 7 group for sure! I've been working hard to get better and better with my technique. Dr. Cheng was able to make numerous points with me. Here were the points of KB light for me on Sunday:

• Drive my heels more as I bring the KB up--a good cue is to just lift "the toes" which then makes it impossible to lift the heels!


• Engage lats more. I'm straining my neck too much. I commented that I need to relax my neck to which Dr. Cheng quickly replied, "NO! You need to engage your lats!" Point well taken. At which time he took the group to the pull up bars for the Pavel style "lat" pull ups with locked elbows just to drive in this point!


• I need to keep my shoulder more packed as I finish my snatch. I'm thinking of this more and more but it's hard to master. The lat pull ups above will help with this.


• I was letting my front ABS get a little too soft which allowed my hips to finish too forward with my snatch and swings. Keeping the front ABS really tight enables a much better vertical line all the way through the body.


• This might be the best point and definitely the most funny--but totally true--keep your ass so tight as you pop it during your KB exercises that if someone threw a brick at your ass--the brick would shatter! How's that for redefining a buns of STEEL workout Comrades!
  

I also met some cool people there. Of course Santa Monica is an interesting scene with or without kettlebells...I met a cool guy named Dr. Victor that is there every morning at 4:00 AM working out. He had some Indian Clubs, DBs, tubing, etc. Has been doing martial arts for 60 years. I'm going to go back down there one morning just to hang with this guy a bit. Two of the LA KB people are getting ready to take their RKC certification, so this makes it a great place for me to hang out more because there are people in the group with "instructor focus" who don't mind helping others as well. Great experience man! If you're in SoCal and interested in kettlebells, you should look up Dr. Cheng! Class fee is $20--a nominal fee for this quality of Comrades! Here's how to find him:

• http://www.kettlebellslosangeles.com/train.html

Here's a video of me doing some 24kg snatches while he worked with me on form corrections:

• http://www.youtube.com/watch?v=QDIIv0ljBJo

From the SoCal Kettlebell scene this weekeend, Coach RJ!

RIP THIS! THE LEAN BERETS!

My latest project with fellow kick-ass Wellcoach Kevin Rail is about ready to launch...The Lean Berets--Avengers of Health! Stay tuned baby...this has some serious chi! We're pushing HARD to save America from obesity and sloth. Are you? TheLeanBerets.Com is just the beginning! Rippin' it, Coach RJ

Spring Hatch, Swim Team, White Space...

The new cardinals are out in Atlanta! I've noticed they only come out in the evening. The older cardinals are out early and mid-day, but for some reason, the babies that are flying but small are just around in the early evening. I've got a full gym in my basement--squat rack, Olympic plates, dumbbells, balls, tubing, kettlebells, bikes, and all kinds of other stuff. I use all of it. I've got to say though that watching all the cool birds in my backyard here in Atlanta has been just as good for my health. I love watching those birds at the dining table. My twins have grown up watching the birds and other animals. It's cool. Never had much of that in California, but Atlanta is so forested there are many more animals. The twins started the swim team this year. They are only four. I'm not a fan of pushing kids early in sport programs--it screws them up more than it helps them. But this is a local team for our own subdivision--the Saratoga Sharks. The adults are there to make sure the kids enjoy swimming--that is all. It's fitness fun first, so I'm cool with it. My wife Candas is the coach for the little ones. I'm on the sidelines for a change--and LOVING it! It's nice to sit off and take photos and hang out instead of leading...refreshing actually. Speaking of refreshing, I've been taking more down time to rejuvenate before completely destroying myself--or rather--getting more white space between the lines of intensity. Y'all should take note as well. We work too much and too long and end up screwing up our performance. If I get enough rest, I then get more done and have more punch! I'm more effective at work, more inspirational to others, more positive, it's better for not only my health, but others as well. We have a lot in America--and we've paid the price for all "our stuff" that in reality has made us less happy, more depressed, and more dependant upon other countries and imports. I'm convinced that getting back to some old school simplicity is in the FUTURE--not the past. Case in point! I bought a new Z car in 2006. I specifically bought the "base" model--no extra bullshit, nav crap, electric seats I don't need, etc. There is a simple joy in adjusting the seat with an old fashioned lever or knob! My Tahoe has a fancy seat. I still can't figure the damn thing out. We both hate it! We are shopping for a more green car now. Candas told me yesterday she wants a car with NO electric seat options! Just the basics...simple, no BS...it's good for health. Enjoying HOTlanta this week, Coach RJ

Aging WELL or Like Crap!

Spent some time with my grandma this weekend who is 83. Her friend was at the party who is 95. They both are active, do volunteer work, stay busy, and are fun and sharp to talk with. Both are NOT obese...interesting to me. Tonight on the LA news they ran a story about a woman that after five years has her black belt. She's 73 years old! And wants her fifth degree belt before "she gets old"!!! A few days ago a morbidly obese woman was at the store in one of those damn electric scooters--I hate those things! She was so fat she wouldn't even get up to lower the electric scooter tray on her car by hand--she leaned out away from her scooter and worked the controls with the end of her cane! She could walk when she wanted to--she chose to sit. I keep hearing about people having breathing problems from sleep apnea which has been tied to obesity. You would think when people start suffocating themselves with their OWN fat they would have a friggin' clue! What is it going to take?! I swear it makes absolutely no sense to me sometimes...too fat to breath, too fat to walk, take more pills, or keep kicking butt after 80. YOUR choice! Oh by the way...how many medications does my grandma take per day? NONE! She's 83 years old and needs no pills because she walks her butt off and works in her garden! Take that one to the bank. Coach RJ!

Tulsa Time?

Oklahoma just passed a landmark bill mandating TWO full hours of physical education per day for elementary school children! I feel like moving there tomorrow and throwing down with this movement! It's about time our kids get a chance to actually be healthy instead of taking stupid tests that don't even validate actual intelligence. In my operating states of Georgia and California many schools don't even have PE at all--what a load of crap! I've never seen such stupidity! Thank God the people in Oklahoma have figured it out. Hopefully the other states will take note and GET ACTIVE! Rippin' it for fitness, Coach RJ!