It all started with meeting Patrick Ward, who was a fellow contributor of articles [...]]]> While 2009 seemed to be a pretty crappy year for many people and our country in general (due to bad economy, doom & gloom media, etc….), it was actually a very productive year for me personally when I look back on it.

It all started with meeting Patrick Ward, who was a fellow contributor of articles and quality forum discussion on Michael Boyle’s StrengthCoach.com website. Once we realized we lived in the same town (Chandler, AZ), we started trading for soft-tissue work and talking shop. This was shortly followed by something I’ve been meaning to do for several years: starting up a podcast. This we named the Reality-Based Fitness Podcast.

After that, we set out to find a facility of our own since both of us were in the same boat renting at various massage and fitness facilities where we were not able to be at our full force. In July of last summer, after having searched for months for a quality space, we were not having any real luck and were both pretty dejected. But, on one very hot summer day I drove relentlessly around a particular industrial area of Tempe and found the exact location we were looking for. In just a few days we had signed a lease and were on our way to creating the Reality-Based Fitness/Optimum Sports Performance Training Center!

Later, in August, I successfully completed the Russian Kettebell Challenge in San Diego, CA, someting I had wanted to do for years. Since then, its just been great having a place to call my own again and being able to see clients when ever I want and even being able to start some small group fitness/kettlebell classes. In March of this year, I am hosting the first ever HKC certification at the RBF/OSP facility and Patrick and I are also starting to work on our own client  assessment seminar for fitness professionals and massage therapists. So things are definately moving in the right direction!

As with most years, 2009 was a year when I read and studied some excellent educational material of various but related topics. Some of things I thought were noteworthy enough to write a blog about include the following:

1) I learned that Mike Boyle’s Strenthcoach.com website has a lot of quality coaches and practitioners on it! The articles and videos available are incredible  and the forum discussions is quite lively and entertaining. For just $9.95/month it is money well spent in my opinion.

2) I learned about Flexible Intermittent Fasting from Brad Pilon and realized that you don’t have to eat 6-7 times per day and that small 24-hour breaks from food once or twice per week have incredible effects on fat loss and health in general. It’s simply the most no-brainer simple method for weight (fat) control. Brad Pilon was a guest on the Reality-Based Fitness Podcast and you can listen to the great interview here!

3) I also realized that I’m still OK and quite healthy by not taking a multi-vitamin/mineral supplement. I started this experiment in the Spring of 2008 when there were several studies and experts saying that a healthy under-50 adult probably didn’t really gain any health benefit by taking extra vitamins and minerals beyond what one should be able to obtain from a relatively mixed, or “omnivore” type of diet. The only supplements I use now are a protein powder occasionally for smoothies and to add to my tasty morning Oatmeal. I also alternate between using some flax-oil in my shakes (1 Tbspn/day) or a couple of teaspoons of lemon-flavored fish-oil at night. But these I don’t even use every day, just a couple of time per week. I’m not even sure I need to be taking those omega-3 supplements? I may try some creatine again this spring and maybe even some of the much touted “leucine” amino acid to see if I notice anything from it. In general though, I feel most supplements are not worth the money and most people would benefit from just trying to eat more nutritious foods (fruits, veggies, lean meats, whole grains, low-fat dairy, etc…).

4) I learned just how much fitness, health issues, weight control, neural science and adaptations to stressors in general are more easily understood through the lens of evolution. Everything just seems to make more sense through an evolutionary perspective! One of the many Evolution books I’ve read that really helped give me a better grasp on this incredible scientific fact and theory includes: Why Evolution is True, by Jerry Coyne.

5) I was humbled to say the least, after taking the RKC certification and I realized how great of a system Pavel Tsatsouline and Dragon Door have for teaching the absolute fundamentals of moving well and getting strong; the tool they use just happens to be the kettlebell. I’m very much against gimmicky type of things and some people may see kettelbells as a gimmick being that they’re now being sold at vendors such as Wal-Mart, etc… But learning the simple, yet powerful techinques that Pavel and his band of instructors have continued to refine and improve every year is one of the most valuable things a fitness or strength coach could do for themselves personally, and for their clients.

6) I learned how much I continue to enjoy science, critical thinking, and skepticism.  I also came to truly realize how wonderful and scarry the internet is since any jackass can practically create a cult if he is persuasive enough! We live in a country that allows us to speak our mind, whatever non-sense might come out if it; and for that I am greatful. But I also know we need to be critical of claims that are made and not just accept what somebody says is the truth without adequate evidence. That’s what science is for…its the ultimate truth filter..hence the name of the podcast we created Reality-Based Fitness!

7) I continued to learn how powerful listening to podcasts can be while driving. Its like turning your car into a University on wheels. Some of the podcasts I routinely listen include: (just look these up on iTunes if interested)

* Brain Science Podcast

*The Skeptics Guide to the Universe

* Quackcast

* Skepticaility

*Skeptoid

*Point of Inquiry

*The Strengthcoach Podcast

*In The Trenches Fitness with Mike Robertson

* Adonis Lifestyle

There’s a lot more I listen to but those listed above are probably the ones I like the most.  As you can see, there is a heavy skeptical theme to the podcasts I listen to because most stuff out there these days is so uncritically biased and we all can make major mental errors in our thinking with out second guessing ourselves for even a second. Well, its good to second guess your thought-processess and many of the podcasts mentioned above can help us to stimulate our critical thinking skills!

Most importantly, I learned how challenging and rewarding it is to be a father of two incredible boys and the huge responsibility we (as parents) have to our children to foster and encrouage them to have an insatiable appetite for learning, for caring and loving others, and for life! This year is also very special to me and my wife Tammy as we will be celebrating our 10th year Wedding Anniversary in February!

Thanks for reading my very long blog post!

Keats

It’s official! On Saturday, March 20th, I will be hosting the first Dragon Door HKC certification  to be taught in the state of Arizona at the combined Reality-Based Fitness/Optimum Sports Performance Training facility in Tempe. The course will be taught by Master RKC, Mark Reifkind from Northern California and it is sure to [...]]]>   

It’s official! On Saturday, March 20th, I will be hosting the first Dragon Door HKC certification  to be taught in the state of Arizona at the combined Reality-Based Fitness/Optimum Sports Performance Training facility in Tempe. The course will be taught by Master RKC, Mark Reifkind from Northern California and it is sure to be a fantastic one-day event.

This course is a pre-cursor, or a stepping stone for anyone interested in the RKC (Russian Kettlebell Challenge), a course I was fortunate enough to take and pass last August.  The course could also serve as a stand alone certification for those just interested in the absolute minimalist learning of proper kettebell training.

The course is a one-day event only and goes over all the in’s and out’s of  3 fundamental Kettebell lifts:

1) The Swing- this is the center of the kettebell universe!

2) The Get-Up (also known as the “Turkish Get-Up)- an absolutely essential drill to teach the mechanics of proper over head posture and a full-body mobility/stability challgenge!

3) The Goblet Squat- probably one of the best ways to teach someone how to squat properly.

To find out more about this awesome 1-day certification, the price,  and the physical fitness testing that will be required to pass it, check out Dragon Door’s page on it here.

So again, if this interests you or anyone you know, save the date: March 20, 2010!

Thanks!

Keats

To help, I’ve created a short video [...]]]> With the new year upon us, I ‘m sure many people are deeply commited to their new years resolutions right now (we’ll see how long that lasts!). Of the many facets of people’s resolutions, nutrition (next to exercise) is probably the hardest category for people to improve upon consistently.

To help, I’ve created a short video with two of my most favorite egg meals that are relatively easy to prepare and extremely healthy from a nutritent perspective (mostly whole foods, lots of fiber, micro-nutritents, etc..). They are also very tasty which shows that healthful eating doesn’t have to suck. Enjoy!

Thanks for reading!

Keats

Since as long as man has been around, some form of massage has probably been present.  For the caveman smacking his head in a cave it was probably second nature to immediately grab and rub the injured area just as it is today. The earliest recorded evidence of massage dates back to ancient cicilizations such [...]]]>

Since as long as man has been around, some form of massage has probably been present.  For the caveman smacking his head in a cave it was probably second nature to immediately grab and rub the injured area just as it is today. The earliest recorded evidence of massage dates back to ancient cicilizations such as China, India, Greece, Rome, and Egypt.

Egyptian Tomb Paintings Depicting Massage

Most famously, the great Greek Physican Hippocrates (know in the West as the Father of Medicine), was an advocate of rubbing and frictioning the body to help treat an assortment of conditions.

 Greek Art Depicting Massage

Since massage and self-massage (especially during injury) seems to be a basic human action as long as can be recorded, I want to discuss specifically the boom in self-massage techinques have really taken off in the last 10 years or so. To begin, here is a link to an article in the New York Times about self-massage. There is a brief mention of yours truly in there as I was interviewed by the author some weeks back.  

Having been in the massage industry for over 10 years now, I am as convinced as ever that healthy soft-tissues (including muscles, tendons, ligaments, and fasica, the glue which holds it all together) are of paramount importance to keeping our joints healthy as we age.

Muscle Imbalances Can Theoretically Harm Our Joints!

What Does The Science Say?

Although the scientific research on massage therapy is in its infancy, there is too much evidence to ignore the benefits that carefully applied pressure to the body can have on this amazing machine we call the human body. With an ailing economy however, there is less money for people to spend on things like hands-on massage; therefore,  self-treatment options, such as using foam rollers, tennis balls, lacrosse balls, massage sticks/balls and many more devices have become more and more popular. Unforuntaley, the research on self-massage is really lacking and most of the beneftis and results reported are purely anecdotal. But enough people appear to benefit from this type of treatment so clearly there is something good going on here.

There Are Many Various Massage Toll Available

Foam Rolling is Fun (and sometimes a little tender)!

Self-Massage Benefits

The benefits of self-massage are really similar to the benefits from regular massage as done from one person to another. With self-massage, people just need to understand  a little about how and why they are using self-massage techniques so that they don’t end up over-doing it and bruising or hurting themselves from the over-zealous application of pressure to various body parts! Some of the plausible goals of self-massage are as follows:

1. To decrease excessive muscle tone or tonus (and the subsequent ischemia, or lack of blood flow that can result)

2. To enhance lymphatic and circulatory processes

3. To decrease trigger point activity in certain muscles

4. To decrease pain through endogenous opiate/endorphin release

5. Last but not least, to use a little power of the Placebo Effect, which is part of any therapy or treatment!

The Placebo Effect, Part of Any Treatment/Therapy!

How Does it Work?

No one knows for sure the exact mechanisms for how  massage or self-massage works, but there does seem to be both local and neurological (i.e. in the brain) factors invovled as eduded to above under the Benefits paragraph.  Some of the proposed theories for how self-masage (or what is also called SMFR or “self-myofascial release”) can reduce pain and improve tissue health include:

Autogenic Inhibition- One theory is that sustained pressure creates tension on muscle fibers which can eventually cause tension sensors called GTO’s (Golgi Tendon Organs) to fire which can theoretically then results in a relaxation of  the muscle(s) under tensile stress or strech. I’m not sure I really buy this theory with regards to self-massage but it is very popular and the primary explanation given by the NASM (National Academy of Sports Medicine), a certifying agency for personal trainers.

Scar Tissue Theory- The other main theory for self-massage and more “fascia-based” types of massage such as Rolfing and ART (Active Release Technique), is that the properly applied pressure and friction can “break-up” scar tissue, resulting in enhanced range of motion and subsequent improvements in blood flow and muscle function. While I think this theory has some merit, the reality is probably more that the massage can irritate the tissue in quesiton and possibly help the body reorganize the scar-tissue in the direction of the original muscle fibers that it replaced. Scar tissue is laid down in a haphazard format, rather than in the exact direction of the original tissue so this theory seems plausible. Also, this may help to alleviate pressure/compression or stretch/tensile force on nerves in the area that is fibrotic or scarred. The following injury cycle picture depicts such a process.

Mental/Emotional Factors- As we discover more and more about neural science and the science of pain, there is seemingly a large contribution from mental and cognitive  centers of the brain that determine how well we cope and deal with pain and discomfort. As disccused above, the placebo affect or even the expectation bias, can form a large part of the healing or therapeutic response to any therapy, including self-massage therapies. Simply put, the more you believe in any given type of therapy, the greater the chance that you will receive a benefit, however short-lived it might be.

Risks and Contraindications of Self-Massage or Massage in General

Also, when doing self-massage, it is important to avoid putting direct pressure on the following areas of the body:

1. Behind the knees in the popliteal fossa- there are blood vessels and nerves here that are easily accesible and that can be injured through excessive pressure.

Stay Away From Behind The Knee!

2. The femoral triangle in the groin area- the femoral artery and vein are easily accessible here.

Stay Away From Here Too!

3. Excessive pressure on the 11th and 12th ribs- these ribs are ” free floating,” meaning not attached to the spine like the ribs above are and thus are more vulnerable to possible being injured or even broken if excessive pressure was applied.

4. The Sub-occipital Triangle- There are vulnerable neck structures and vertebral arteries exposed here so it should be obvious to push directly into this area.

 Don’t Put Deep Pressure Here!

5. Deep into the abdomen area- although massage can be safely applied to this region, one must really know there anatomy and whether or not there are any visceral health problems or pregnancy that could be affected by direct pressure into this region.

6. Front of the Throat- just a bad idea for self -massage. This are can be worked  by skilled and licensed therapists but self-treatment can be a good way to cut of blood supply to your brain by pressing on the carotid areas…bad idea jeans!

In the second intallment of this blog, I will give basic advice on the safest and most effective methods for performing self-massage techniques. There are many resources out there to help you with learning these techniques including a 2-disc DVD set that I created on the subject. It can be purchased for $39.95 right off my site here.

Thanks for reading!

Keats

Clarence’s [...]]]> In the latest podcast, Patrick and I interviewed the legendary Clarence Bass.  In this informative and motivating interview, we discussed topics such as Clarence’s:

• Training history from age 13 to his present day age of 71
• his training and nutritional philosophy
• inteval training verus steady state aerobics
• the importance of a training journal
• how to maitain motivation
• and much, much more……

Clarence’s most famous ab shot in his 40’s!

Clarence at 71! Aging is for wimps…..

To listen to the interview go here! Or subscribe in iTunes under Reality Based Fitness.

Enjoy!

Keats

Return of the Kettlebell Seminar with Pavel

Learn the Quickest Way to Build Muscle, Achieve Fat Loss and How [...]]]> The following information is from a blog post by my twin brother Franz for an upcoming seminar he and his wife are hosting with kettlebell expert Pavel Tsatsouline in January of 2010! It looks like it’s going to be an incredible seminar!

Return of the Kettlebell Seminar
with Pavel

Learn the Quickest Way to Build Muscle, Achieve Fat Loss and How to Increase Strength, Power and Stamina

11 MORE DAYS TO GET THE DISCOUNTED PRICE OF $349

(PRICE THEN GOES UP TO $499)

When: Saturday January 16
9am – 5pm
Where: La Jolla, CA

Pavel is coming to San Diego to teach in person his best selling book and DVD “Return of the Kettlebell.”

What will this seminar do for me?

-Dramatically increase your strength using double kettlebell drills
-Increase muscle while decreasing unwanted body fat
-Increase your full body power which means “more speed”
-You will become more explosive, harnessing more POWER than you have ever experienced
-Increase your thoracic, shoulder and hip mobility
-Increase your athletic potential and performance
-Skyrocket your cardiovascular fitness and stamina
-Make you more resilient

If you are familiar with kettlebells and have successfully been through Pavel’s “Enter the Kettlebell” program, you will not want to miss this seminar as it represents ” the final fruit of Pavel’s research – combining the very best of ancient lifting wisdom with modern day scientific break-throughs.”

The primary focus for Pavel’s new program for Explosive Muscle Gain is the proper use of Double Kettlebell movements. Why double kettlebell drills?

Double KB drills have a very systemic effect on all systems of the body, including the hormonal system, the nervous system and the muscular system. Double Kettlebell exercises means faster gains in muscle, strength, power and stamina!

What will you learn?

THE SCIENCE OF BIG

- Why the Ketlebell is superior to a barbell for repetition quick lifts
- How to perform the Double Clean
- The importance of the “V” grip for the double cleans and why your rotator cuff will love it
- The proper rack position for guys and for girls
- Why and how to fully straighten out your arms in all overhead kettlebell lifts
- Why not to “scoop” and how to correct it
- The importance of breathing behind the shield
- How to match your breathing properly: Anatomical vs. Biomechanical
- How to perform he DOUBLE SNATCH – The Ultimate Expression of Full Body Power
-How to build huge shoulders and your upper back with the FRONT RAISE SNATCH
- How to perform the Side Raise Snatch
- The Single VIKING PUSH PRESS for Viking Muscles
- The Double VIKING PUSH PRESS
- The difference in grip between the Kettlebell Press and Kettlebell Push Presses and Jerks
- The Correct Spine and Rack position for JERKS and PUSH PRESSES
- How to Dip properly in the Jerk
- How to Drive and then Drop explosively in the DOUBLE CLEAN AND JERKS

BUT that’s not all, you will also learn how to GRIND AND GROW:

-The Double Press for Double Muscle Gains
-The Double Military Press done after a Snatch
-Learn how to Squat well in only half an hour
-Learn how to find your proper squat stance
-Learn the GOBLET SQUAT
-Learn how to find your netural spine and decrease back pain
-Open up your hips with the RKC Hip Flexor Stretch

MORE…..

-How to get Mobile Shoulder for effortless overhead lifts
-How use a pull up bar to open up your chest and T-spine
-The Kettlebell Straight Arm Pullover
-Why hanging from a pull up bar is great for flexibility and spinal decompression
-The difference between the RKC and Girevoy Sport Rack Position for Jerks, Push Presses, and Presses
-Why the overhead walk is necessary for shoulder mobility and shoulder stamina
-Pressing from partials squats

MORE…

- Kettlebell Touch and Go Sumo Deadlifts with 2 Bells
- BEHOLD THE POWER OF RUSSIAN “BLOCK TRAINING”
- Learn about the Russian secret of TWO WEEK BLOCKS
And so much more! Pavel will literally share his best muscle and strength building techniques for FAST RESULTS! You are guaranteed to get much stronger and more reslient from this workshop!

Here’s what Strength coach and RKC Team Leader Dan John has to say about this magnificent program:

“I’m not sure I can speak highly enough about “Return of the Kettlebell.” Maybe it’s the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the “four knots.”

It could be the “big things.” I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the “V” position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I’m not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! ”

Dan John RKC TL

And here is what Master RKC Kenneth Jay has to say:

“Now Pavel sets the standard from man to monster in his new and absolutely magnificient book Return of the Kettlebell. If Enter the kettlebell gave you the strength and physique of Spiderman then Return of the Kettlebell will make your skin green and turn you into a copy of Dr. Bruce Banner’s alter ego.

Pavel has outdone himself and laid out the plan for explosive muscle gains and extraordinary strength- only one thing is required of you if you chose to follow the path.. you gotta have the heart to follow it through… just be careful you don’t Incredibly HULK your shirt in the process ”

Kenneth Jay, MRKC – Slangerup, Denmark

And read what Master RKC Mark Reifkind has to say about ROTK -

“Pavel hits another home run with his new book “Return of the Kettlebell”. I shouldn’t,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought.

One of the main things that differentiates Pavel and the RKC from every other ‘wanna be’ kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool.

Using the key principles of the RKC, just in new configurations, Pavel teaches us how to ‘muscle up’ with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle.

When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen!Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art.No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! ”

Rif

Mark Reifkind Master RKC Instructor – San Jose, CA

WHAT WILL THIS COST ME?

You have until November 1, 2009 to get 150.00 off.

Early Bird Registration: $349 ( Goes to $499.00 after that)

This may be Pavel’s most comprehensive Kettlebell seminar ever…….take advantage of this and sign up!

Senior RKC Doug Nepodal will be there as will RKC Team Leader’s Mark Cheng and Mark Toomey.

It will be an event for the record books……….make sure you are there as more and more Seniors and Team Leaders (and perhaps some MASTER RKC”S) will be there as well!

SIGN UP! (go to my brother’s blog to sign up)

____________________________________________________________________________________________

Thanks for reading!

Keats