Desert Island Discs???? No, Fitness tools!

Hey Everyone,

When I was a kid in the late 70s- early 80s, there as a show on some of the rock radio stations called “Desert Island Discs”.

Not sure when it started or when and even if it ever ended, there is probably a internet version of it out there somewhere, but the basic concept was a celebrity would come on and give the songs/albums he or she couldn’t live without if they where stuck on a island.  I think the had to pick a few other things as well such as creature comforts etc.

For some reason the reference always stayed with me and I always thought what would those records (yes I said Records) be that I couldn’t live without. What is always on my phone just so I have it and listen to it whenever I want.

I always think about this in terms of other stuff as well so fitness tools are no  exception! What would be those tools I would bring with me if I was going to be stranded on a deserted island?

Now at this point it might start seeming like Gilligan’s Island and you might say, if you have all those things why not build something to get yourself off the island?I get it, just play along!

So here is my list of fitness tools that I cannot live without, I am also going to give you the albums I cannot live without with the tool. now some of you my no I am a Metalhead so some of the albums might be obscure to some..

5.   Mace or Gada/ Misfits – Walk among us:     I love this tool, 360 degrees of strength and conditioning. A lot of bang for your buck with this tool folks. This one I can probably rig something up with bamboo and rocks, hey I have nothing but time on my hands!

4. 2lb Indian Clubs / Kyuss – Welcome too Sky Valley:   I chose this tool for a couple reasons, it is a great mobility tool as well as a great lo impact workout but probably the biggest reason why I would want this is for the mental stimulation, Indian clubs offer a lot of mental as well as physical work and they are a great source of entertainment in practicing the movements. It doesn’t really feel like exercise and being stranded I will need something to do for the mind as well.

3. Concept 2 Rower / Opeth- Blackwater Park:   So this is that one that I could build something out of and get off the Island, I know, I know but maybe I don’t want to leave! Seriously this is a great piece of gear, it can be a strength or conditioning tool depending how you use it, like the Indian Clubs not too many days go by that I don’t do some kind of rowing even to just warm up. I call it the unsung hero of my fitness regime!

2.. Bodyweight / Iron Maiden / Iron Maiden:   I wasn’t sure if I was going to put bodyweight on,  I was kinda thinking well of course you always have bodyweight with you but the reality this is just a fun way to show the importance of these fitness tools and bodyweight training is really one of my main modalities I use. There is simply no better tool out there to use and it carries over so much in life especially as we age. It can be as simple or complex as you want it to be. Bodyweight Training should be a important part of any fitness program.

And my number one tool that I just cant live without, you probably have guessed it by now,

1.  Kettlebell / Black Sabbath – Volume 4    Of course it would be a Kettlebell, the most complete tool in my opinion (I go back and forth between this and bodyweight but the KB won out). as much as there is one and a lot of it depends how you use it. It can be a strength tool, conditioning, endurance, strength endurance.  If I had to choose one bell I would pick a single 32K and spend the rest of my days on the island trying to snatch the hell out of it!

Lets face it, we aren’t on a deserted and in this day and age we can probably get a signal on it anyway but seriously these are all great tools to incorporate into your training regime. They can each offer you great fitness but also a lifetime of work to try to perfect and that will keep you fit for the ages.

Yours in Health,



P.S. If you are interested, here is top 5 albums reviewed:top 5 albums

Kettlebell Sport for Mind, Body and Spirit

Kettlebell lifting is known as a great tool for strength and conditioning, building muscle, burning fat, and increasing your cardio. But, there is another side to this already great tool, a side that isn’t talked about as much. Kettlebell lifting can be a dark and cold mistress, but, it can also show you the light and lead you to the Promise Land. This side of Kettlebells can teach you a lot about yourself and what you are capable of achieving. What I am talking about is the mental side of kettlebell training. The side that creeps into the back of your mind and tells you to just put the Kettlebell down and walk away from it. Or the side that tells you maybe there is an easier way, maybe this isn’t for me, maybe an hour on the elliptical trainer is a better option than a 10-minute set of jerks snatch or long cycle.
The reality is that you know the Kettlebell set offers you more in that 10 minutes than  2 hours on the elliptical.  However, the Kettlebell is like a wild dog, it senses your fear worse than a dog can and I haven’t figured out how. The Kettlebell somehow speaks to you, the Kettlebell transmits messages in your head like an old Twilight Zone show – maybe it’s something in the steel!

  For the first half of my kettlebell coaching/ lifting carrrer, I didn’t embrace it or maybe I didn’t realize it , or maybe I didn’t want to believe it. I would have clients or myself technically proficient in the lifts, conditioning would be great they would be peaking at the right time and the next thing I would know the Kettlebell would be sitting on the platform, not because there wasn’t anything left (well sometimes) but because the Kettlebell told them to put it down and forget about it and have a beer!

Every little pain is accentuated during a kettlebell set, where the handle sits on your hands, the soles of your feet, your grip, your shoulders, your legs, your elbows are sliding off your shirt in the rack position, your arm is shaking over head.  If you have lifted kettlebell you are familiar with all these little pains that start to feel like the weight of the world. All these little things wouldn’t bother you normally, it would be no big deal, but during a 10-minute kettlebell set it feels like it’s going to kill you.

The carry-over in life is second to none, once you have fought through a tough 10 minute set any other task will seem insignificant.  Kettlebell lifting is a practice that will certainly challenge you physically, give you great Mobility, improve your conditioning, give you explosive strength that you can deliver over time, but it will​ certainly challenge you mentally like no other modality ever will and offer you a lifetime of mind body and spirit.


Online Kettlebell Training, Friday Recipe 3/31/17

Still a little cold/rainy  weather, I figured I would share something to warm you up on the weekend, spring is here but still dosent feel it! This recipe is from Grass fed girl, definitely check them out for more great recopies.
Have a Great Weekend,
Eric and the Q Kettlebell Family
Chicken “Noodle” Soup
Serves 4
1 Tbsp ghee or coconut oil
1 onion, diced
3 celery stalks, diced
2 carrots, sliced
Sea salt and pepper to taste
6 cups homemade chicken broth
1/4 cup chopped parsley
3 cups shredded and cooked chicken (pastured and organic is best)
3 cups steamed or baked spaghetti squash
Melt the butter in a soup pot and add the mirepoix (carrots, celery and onions).
Add salt and pepper to the pot and cook for 5 minutes over medium heat.
When the onions are soft add the parsley, broth and meat to simmer for 20 minutes.
Add the spaghetti squash to the pot and cook for 10 more minutes.
Adjust seasonings to taste and top with more parsley if desired.
Top with a little more ghee or olive oil if desired.
Original Recipe from Grass-fed Girl

Online Kettlebell Training, Hump Day Motivation 3/29/17


“It is a lack of commitment, not a lack of talent, that damns you to mediocrity.”– Roy H. Williams


Too many times people give up too easy on their task and blame it on lack of talent, experience or knowledge. Never underestimate the power of commitment to your goal and staying the course even when times get tough.

Enjoy the rest of your week,


Eric and the Q Kettlebell Family

Online Kettlebell Training, Workout Tip Tuesday 3/28/17

Todays workout tip tuesday we will talk about another common Kettlebell fault when we push press or Jerk, that is not pushing your hips forward on the first dip, there are a couple of things that happen from not pushing your hips forward:


  1. At the starting point of the Jerk or Push press we are in what we call in the rack position or essentially the starting position, a big thing in this position is the connection between the elbows and our torso,. We want to make sure we keep this connection through the first dip, if we don’t we will be holding the load  only with our arms and shoulders and will result in ending our set early due to unnecessary fatigue of trying to support the bells without that connection. Bringing the hip forward will maintain that connection during the first dip and allow for a proper transfer to the overhead position in either move. With a barbell we maintain the rack position in a different way and it is important for our torso to move straight up and down to maintain that connection.  
  2. Without this connection you will also not have a proper bump or send off with the jerk as well as not having a proper transfer to the overhead in either move, your tendency will be to lead with your elbows  in a less direct trajectory.
  3. Not pushing the hips forward in these movements will also lead to more pressure on your knees by sending your hips back instead of forward on the first dip.

Wrong first dip


Right first dip



Online Kettlebell Training, Friday Recipe 3/24/17

Hey Everyone,

Here is your Friday recipe, A little later than I usually send but better late than never! Here is a great breakfast dish, hope you enjoy!
Have a great weekend,

Eric and the Q Kettlebell Family

P,S, Want to train with Q but arent in the area? We now offer online training for fitness or Kettlebell sport, and nutrition coaching , reply back to this e-mail for more details!

Breakfast Hash

  • 1 lb. Brussels sprouts, shredded
  • 1 small butternut squash, peeled & diced
  • 1 rutabaga, peeled & shredded
  • 5-6 slices of bacon
  • Bacon Fat
  • Sea salt & pepper to taste

Pre-heat the oven to 400 degrees. Prepare squash by peeling off the outer skin and dicing it into 1-inch
pieces. Add 1-2 TBSP of bacon fat to oven-safe skillet over medium heat. Add diced squash and cook for
10 minutes.
Prepare Brussel sprouts by cutting off bottoms, taking off outer leaves, and slicing them in half. Then add
them to your food processor and pulse several times until they appear shredded. Add shredded Brussels
sprouts to squash mixture and stir well. Add skillet to oven and bake for 20 minutes. Place bacon on a
parchment paper lined baking sheet. When squash and Brussel sprout mixture has 15 minutes left add
the bacon to the oven.
While squash and Brussel sprouts are baking, peel & shred rutabaga. Use the shredding attachment on
your food processor is easiest. Add another 1 TBSP of bacon fat to a skillet over medium heat and add
rutabaga. Flatten with a spatula, and cook for 3-4 minutes on each side or until browned.
Finally, make eggs over easy. When bacon is done cooking, chop into 1-2 inch pieces. Assemble by
mixing the rutabaga, bacon, and squash/Brussel sprout mixture and top with eggs over easy.

Online Kettlebell Training, Hump Day Motivation 3/22/17

Hey Everyone,

Knowing is not enough, we must apply, willing is not enough we must do….
Bruce Lee
One thing I hear far too often, I know what to do but I dont do it, that is fine just dont expect to reach your goal! There is no secret to health and fitness, it always comes down to doing the work!

Enjoy the rest of your week,

Eric and the Q Kettlebell Family

P.S. Not in our area? We are now offering online training for Kettlebell Sport and Fitness, reply back for details!


Online Kettlebell Training, Workout Tip Tuesday 3/21/17

Hey Everyone,

A couple of weeks ago I sent a email  about 10 of the most common Kettlebell mistakes I run into at Q, in the next upcoming weeks I would like to dig in on some of them and talk about some of the individual faults. Last week I sent a email around about snatch so this week I am going to dig into a common Snatch lift fault.


The first fault I want to talk about is not getting the hand through deep enough in the Kettlebell handle from going from the swing to the lockout. By not getting your hand through deep enough, this will result in ending your set early or worse injury.


A couple reasons why your hand may not go deep enough through the Kettlebell:


  • You are not taking your hand slightly out of the handle and inserting it back through deep enough. This will result in bending your wrist back and is very uncomfortable on longer sets.
  • Over gripping of the Kettlebell will also cause your hand not to go deep enough through the handle , it will also cause a hard bang on the back of your wrist and cause bruising. Taking a very light grip will fix this and also cut down on ripping your hands through longer sets. This is a common fault of beginners who are afraid of dropping it if they dont grip it hard enough.
  • Not being aggressive enough with the hand insertion/ having your arm too bent when you punch through will also cause a shallow hand insertion. Another common fault of beginner snatchers who are afraid to insert their hand agressive enough.  
  • Wrist guards are notorious for not getting your hand through deep enough, once technique is squared away no wrist guards are needed but if you want to wear them be sure they are thin enough not to get in the way of hand insertion.


I hope these tips help with your Snatching technique, snatch is definitely the most technical of the Kettlebell lifts but is also in my opinion one of the most rewarding as well!


Yours in Health,
Eric and the Q Kettlebell Family

P.S.  Want to train with Q but arent in the area? We now offer online training for fitness or Kettlebell sport, reply back to this e-mail for more details!


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

Hey Everyone,

Happy St Patrick’s day, I wanted to share with you a Irish Recipe, I am not the least bit Irish so I needed to find a recipe from someone else to share, here is a recipe for Paleo Irish Soda bread from  make sure you check out the page for more great recipes

Have a great St Patrick’s day and your weekend

Eric and the Q Kettlebell Family
P.S.  The  Q Online Accountability Group is open for registration, reply to this email for more details or to register!
Paleo Irish Soda Bread
Wet Ingredients:
    • 3 large eggs (165 grams) at room temperature
    • 1/4 cup white chia seeds, ground if possible for a lighter loaf
    • 2 teaspoons unfiltered apple cider vinegar
    • 2 tablespoons coconut oil, melted
Dry Ingredients:
  • 1 1/4 cups almond meal, or a bit more if needed
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon unprocessed salt
  • Optional sweetener such as 3 tablespoons Just Like Sugar Table Top natural chicory root sweetener, or 1 1/2 teaspoons PureLo Lo Han Sweetener by Swanson, or 2 tablespoons raw honey, or your favorite sweetener.
  • 1 tablespoon caraway seeds
  • 1/4 cup pumpkin seeds
  • 2 teaspoons nutritional yeast, optional for buttery taste
  • Handful pumpkin seeds to sprinkle on top of bread
    1. Preheat oven to 350°F. Line a baking tray with parchment paper.
    2. Crack the eggs into a food processor or mixing bowl. Stir in the chia seeds, vinegar, and coconut oil. Allow the mixture to sit for at least 15 minutes to thicken.
    3. In a separate mixing bowl mix together the dry ingredients: almond meal, baking soda, salt, sweetener, caraway seeds, pumpkin seeds, and nutritional yeast, if using.
    4. Put the dry ingredients into the wet ingredients and mix well. This begins the rising action, so do not delay getting this into the oven. If the dough seems too loose, stir in a bit more almond meal until the dough is the texture of thick cooked oatmeal.
    5. Flour your hands well with almond meal. Roll the dough into a smooth ball and place on the baking tray.
    6. Bake for 30 to 35 minutes, or until a toothpick comes out clean. Cool before slicing.
Variation: Irish Soda Bread with Green Onions:
  1. Add 1/2 cup chopped spring onion greens to the batter just before baking. Pulse them in, or fold them into the dough. Then bake as directed.


Andover,NJ Kettlebell Training Hump Day Motivation 3/15/17

Hey Everyone,

Do not be upset with your results if you haven’t put in the work. Fitness dose not come for free, it takes practice to develop the skills it needs to reach your goals and keep them. Push forward, stay committed and most important DO THE WORK!

Have a great rest of your week.

Eric and the Q Kettlebell Family
P.S. Not sure what work to do to get your results? The  Q Online Accountability Group is open for registration, reply to this email for more details or to register!