Andover,NJ Kettlebell Training, Training Tip Tuesday 3/14/17

eryone,

Kettlebell Training is obviously one of our favorite training tools at Q and for so many great reason! They are a great,workout the encompasses Strength, conditioning, mobility, flexibility, mental fortitude and it’s something you can train for your entire life, great for young and old.
There are a lot of great Kettlebell exercises, all have a great effect when done correctly, but none gives you more bang for your buck than the Kettlebell Snatch!
The Kettlebell snatch is swinging the Kettlebell between the legs and lifted over head in one smooth movement and brought to a complete stop or “lockout”. Then dropped to either the shoulder(half snatch) then dropped into the back swing to complete another rep or dropped right into the back swing from the top(full swing) to complete another rep.
There are many different styles of the Kettlebell snatch, the one we prefer at the Q is the sport style or GS style. It can be performed at a full or half snatch.
Don’t be intimidated   by it being called sport, it is actually also referred to as the “soft style” as opposed to the” Hard style” snatch.
In Kettlebell sport the lifts are performed for a 10 minute set non stop, so the movement has to be performed low impact and smooth and the technique was developed to avoid injuries.
In his style of Kettlebell snatch,, there are also a lot of individual stylistic techniques, but there are a few common faults that should be adhered to so you get the most out of your lift and avoid injuries.
1: Don’t over-grip[ the Kettlebell- Make sure your grip is loose on the Kettlebell, if not, A: the Kettlebell will bang your wrist on hand insertion or B: The potential is greater to rip your hand.
2:Don’t Pull too early: If you pull too early and don’t complete your swing, you will get more grip fatigue and have to end your set early.
3:Don’t insert the hand too late: If you insert the hand too late into the Kettlebell handle, the momentum of the Kettlebell will keep going past the safe point of hand insertion and injuries can come from the Kettlebell traveling too far back from the desired lockout point.
The most important thing in the Kettlebell Snatch is connection! Connection on the swing and connection on the drop back into the next rep, without that you put yourself at risk of low back injuries as well as more of a chance to rip your hand on the drop.
Yours in Health,
Eric and the Q Kettlebell Family
P.S. Remember the online accountability group is open for registration, reply to this email for more details or to register!

Andover,NJ Kettlebell Training, Friday Recipe 3/10/17

Hey Everyone,

Thank god we are at the Friday Recipe again! We have been really into the spiraler lately, we have been using Zucchini, Butternut and Sweet Potatoes to make our noodles, just remember where you want to be with your starch intake when you pick what vegetable to spiral. Enjoy!

Have a Great weekend,

Eric and the Q Kettlebell Family

Zucchini Noodles w/Avocado Cream Sauce

 

Ingredients
5 large zucchinis, washed
1 TBSP coconut oil

 

SAUCE
1 large (or 2 small avocados, pit removed
15 fresh basil leaves
1 tsp. Sea salt
½ tsp. Black pepper
3 garlic cloves, crushed
2 TBSP extra virgin olive oil
½ lemon, squeezed

 

Directions
Julienne or spiralize your zucchini and place in a colander. Add a few dashes of sea salt to the zucchini and toss to coat. Allow to sit in the sink for about 20 minutes. This will help some of the excess water drain out from the zucchini. You can also place the zucchini in some paper towels and squeeze gently to remove any remaining moisture.
Place all of the sauce ingredients in a food processor and blend until smooth. (If making this dish raw, stop here and just mix the sauce in with the noodles and serve)
Add the coconut oil to a sauté pan over medium high heat and allow to  melt. Add the zucchini and cook for about 2 minutes. Add the sauce and toss with kitchen tongs to ensure all of the zucchini noodles are coated in sauce. Cook for another 2-4 minutes or until heated through.
Top with chicken or baked salmon.

P.S. Remember the online accountability group is open for registration, reply to this email for more details or to register!

Here is what Shawn Conner said about his time in the Q Online Accountability group after loosing over 23lbs!

“I feel like you have given me the tools to be successful with nutrition and maximize my body and performance.  Thank you! ”

 

 

Andover ,NJ Kettlebell Training Hump Day Motivation 3/8/17

Hey Everyone,
Are you really committed? Think about it, are you just wishing or hoping or are you taking the steps to make your dreams become a reality? Too many times we say we want to loose weight, get in shape, change our lifestyle or be more healthy but we never put the plan to action.

  1. Commit to your goal and make it known, just by telling people will hold you more accountable.
  2. Reverse engineer the goal, this is your “road-map” to reach your goal.
  3. Take the first step on that road map,this is usually the hardest part.
  4. Stay focused,stay disciplined and never stray!

Have a great rest of your week,
Eric and the Q Kettlebell Family

P.S. Dont forget that our online accountability group will be opening for registration soon, stay tuned for details and make the life change!

Andover, NJ Kettlebell Training Workout Tip Tuesday 3/7/17

Hey Everyone,

Another Kettlebell fault that is common that I didnt mention in last weeks email that I think needs to be brought up is core engagement during Kettlebell lifting. All to often I hear people in class say, Kettlebell swings hurt my back. Now there are other faults in last weeks email that can bother your lower back as well such as taking too wide of a stance or being still a little bent over in the end or finish of the swing, but I find usually when someone tells me there back hurts during Kettlebell lifting, its because they are not engaging there core.This is a fault that is hard to see as a coach, sepecialy in a large group class. The cue that I like to use is” tighten your stomach as if you where waiting for someone to come and punch you in it but you can still breath”. That alone will solve most back issues in Kettlebell lifting.
The way I like to teach core engagement is by a movement called “the Hollow hold” on the floor. Lay on your back with your lower back pressed into the floor with your legs and arms up in the air in a as much of a V as you can maintain, slowly open up the V with your legs locked out and your toes pointed with your lower back still pressing into the floor, try to get to the point right before you cant keep your lower back engaged in the floor and dont go any further. Once there is space between your lower back and the floor, your core is no longer engaged. Start over again from the v and your back pressed into the floor, this drill will strengthen your core as well, try it a couple times and see if you can open farther each time. Next try to take the same feeling standing or even better hanging from a pull up bar, then move it to your lifting and like I said, this should be done during all of your lifting, this isnt just a Kettlebell thing.

I hope this helps and as always, let me know if you have any questions

Yours in Health,

Eric and the Q Kettlebell Family

P.S. Having trouble getting started or sticking with a fitness/nutrition plan?The Q online accountability group will be opening back up again soon, stay tuned for more details, A habit based nutrition and lifestyle group that will help you get started and keep going!

 

Andover, NJ Kettlebell Training, Friday Recipe 3/3/17

Hey Everyone,
Here is a classic dish made grain free or “paleo” for lack of a better word. I always loved stuffed pepper and fortunately my kids do too. This is a hard dish that makes enough for  leftovers for a couple meals. Hope you enjoy!
Have a great weekend!
Eric and the Q Kettlebell FamilyStuffed Peppers
Ingredients:
4 Large peppers
2 lbs ground pork or combo pork and beef
1 large onion
2 carrots
4 cloves of garlic
½ – 1 head cauliflower
6 oz can of tomato paste
1 TBSP oregano
1 TBSP tarragon
Salt and pepper to taste
Directions:

  • Cut tops off peppers, clean and de seed.  Arrange peppers in crock pot.  Grate onion, carrots, garlic, cauliflower in food processor.
  • Mix pork, chopped veggies, seasonings and tomato paste.
  • Stuff peppers with mix and arrange leftover meat between the peppers

Add ½ cup of water, cover and cook on low 8-10 hours in crock pot OR cook in oven covered for 1-2 hours at 400 degrees.

P.S. Our accountability group will be opening up again soon! Stay tuned for details, this is a online group and you dont have to be a Q member to participate! Here is what Shawn Conner said out the group: 

“I feel like you have given me the tools to be successful with nutrition and maximize my body and performance.  Thank you! “

 

Andover,NJ Kettlebell Training Workout tip Tuesday 2/28/17

Hey Everyone,

 

Workout Tip Tuesday: Today we are going to talk about some Kettlebell Lifting faults. When I say ‘Kettlebell Lifting’ I am talking about Kettlebell Sport lifting. If you aren’t familiar with Kettlebell Sport lifting (commonly called GS), it is in my opinion , the most bang for your buck when lifting Kettlebells.  It’s very low impact, a great alternative to doing “traditional” cardio,  promotes flexibility and works mental toughness like no other modality I have ever encountered.

 

Kettlebell Sport focuses on 3 lifts in competition, The Jerk, The Snatch and The Clean and Jerk, called Longcycle. The Clean and the Swing are used as assistance movements on there own in training as well but not in competition.

 

You may say, “I really am not into competing”, and I totally understand that statement, I myself grew tired of the “competition scene” and have been on a indefinite hiatus, but I think that keeping this style of Kettlebell Lifting in your diet is great.
  1. Here is a list of some of the main faults we see at Q when it comes to this style of lifting.
  2. Not finishing the swing- A common fault is not slightly leaning back to release the lower back on he swing. This is a big reason the lifter will feel lower back pain.
  3. No Connection during the swing- If there is no connection between the forearm and the torso, the lifter will again feel pain in the lower back. The forearms should be pushing the hips back.
  4. Gripping the Bell too tight-  If the bell is gripped too tight during the clean or the Snatch the bell will either bang hard against the hand incretion or rip the palm
  5. Breathing- If the correct breathing pattern is not used, the lifter will feel fatigued and out of “sync” with the bell. In Kettlebell Lifting, the best breathing method to use is what is called matched breathing where you breath as the Kettlebell moves.
  6. Straightening the Legs- Legs should be as straight as possible in the back swing, this will cause the bell to stop on its own and help create the “pendulum” effect. Also the legs need to be locked at the finish of the swing to relive pressure on the lower back, this will also cause the bell to become weightless and relive the grip.
  7. Elbows not connected during the rack position- Elbows need to be connected to the Iliac Crest or as close to the top of the hip bone as possible. This will make the rack position a resting position and help you not bear the weight of the Kettlebells in your arms and shoulders during the first dip of a Jerk(or Press)
  8. Hips “forward” during the first dip of a Jerk (or press)- This relates to connection during the rack position with the elbows. With a Barbell you drop into the first dip with a straight torso, you maintain you rack position with the barbell resting on your sternum with your elbows high so the bar doesn’t drop. With Kettlebells the rack position is maintained with your elbows connected to your hips, if your torso drops straight and your hips and pelvis don’t drop forward, you will loose your connection The hips and pelvis need to go forward on the first dip to maintain connection.
  9. Parallel Transfer- The bells must travel a straight path to lockout, this will keep from extra rotation of the shoulders witch will cause extra fatigue and not allow you to lift as long or efficient. Keeping your elbows pointing forward during the Jerk will allow you to maintain a parallel transfer from rack to lockout.
  10. Not getting the hand through deep enough- During the snatch or the clean, if the hand does not insert deep enough in the Kettlebell handle, it will cause the weight of the Kettlebell to bend back the wrist and cause pain and stop lifting or more serious long term pain in the wrist or forearm
  11. Hand insertion too late- If the hand is inserted too late into the handle of the Kettlebell, the inertia of the Kettlebell will cause the Kettlebell to keep traveling farther back past lockout on the Snatch and causing extra stress on the shoulder, or cause the Kettlebell to bang hard against the body on the Clean.                                                                                                                                                                                                                                                                             Have a Great rest of your week,
    Eric and the Q Kettlebell Family                                                                                                                                                                                                                                                                                                                                                                                                                                         P.S. For a free intro to Kettlebell lifting contact us atInfo@Qkettlebellclub.com                                                                                                                                                                                                                                                                                                                                                        

Andover, NJ Kettlebell Training Friday Recipe 2/24/17

Hey Everyone,

 

Here is a recipe we use for allot of stuff in the Reyelt household, maybe not one of the sexiest recipes I have ever posted but one that can be used for a lot of different stuff. This is our favorite mayo recipe, most commercial mayos are loaded with horrible stuff like low quality vegetable oils, preservatives ect. Give it a try and let me know what you think.

 

Have a great spring weekend in the winter!

 

Eric and the Q Kettlebell Family,

 

Ingredients:

  • 1 egg @ room temp
  • ½ tsp dry-mustard
  • ½ tsp sea salt
  • 2 Tbsp lemon juice @ room temp
  • 1-¼ cups light olive oil  (not extra virgin) @ room temp

 

Directions:

 

Place the egg,mustard, salt and lemon juice in the blender. Add ¼ cup of the olive oil until well mixed- about 20-30 seconds.

 

This is the important part! The only remaining job is to incorporate the remaining 1 cup oil into the mixture. To do this, you must pour very slowly…. The skinniest drizzle you can manage and still have movement in the oil. This takes about 3 minutes or so, relax and drizzle slowly! If you are using a blender, you will hear the pitch change as the liquid starts to form the emulsion.
Eventually, the substance inside the blender will start to look like mayo. Don’t start pouring faster and dump the rest in, continue to drizzle until all the olive oil is in the mixture and your mayo is light and fluffy.