Q Kettlebell Club

Newsletter 10/1/2016

Hello, and welcome to our first newsletter. In here you you will get up to date on gym happenings, get specials and discounts, as well as articles on training, nutrition and lifestyle.

In case you are unfamiliar with Q, yes we are a Kettlebell gym that specializes in Kettlebell training for fitness and Kettlebell sport, but also unconventional and conventional training, Indian clubs for mobility, Indoor Rowing and probably the most important piece to the puzzle, Nutrition coaching.

Nutrition/Lifestyle rant and rave

So it’s back to school, time to get back on track from the last plan you fell off of because of summer, from the last plan you fell off of from the new year, from the last plan you fell off of because it was the holidays… you see where I am going with this.

Other than having a good nutrition plan in place (the right food at the right time in the right amount for you) the biggest thing that everyone at the gym is probably getting tired of hearing me say is “habit and consistency”. You can have the best nutrition plan in the world, but if you are only following it for 2 days in a row, you will never get in the habit of eating correctly and your body won’t start to make the changes you are looking for in body composition, health or performance.  Every plan should encompass these three things, of course we believe that health should be the number one priority, but you should be able to have all three in a well laid out plan.

Having good nutrition habits and a good plan doesn’t mean there is no room for the things in life you enjoy, in fact, I believe a good plan gives you the flexibility to enjoy the things you love as long as you follow the rules!

Some of you might know of my love for craft beer and it’s my treat, it’s my pizza, my chocolate, my thing I cheat with. For vacation this year our family went to Vermont, a craft beer paradise, there was no way I was going to go there and forgo all that great craft beer! I had a great plan in place that I had been following consistently for a while, so I stayed consistent for most of the day, didn’t go crazy when I decided to have a few beers and a nice meal. I didn’t binge hard and feel like crap, I don’t do it every day, but on vacation it was fine. That dinner with your friends, ice cream once in awhile with the family, whatever it is, is fine as long as the bulk of the time you are following the plan! Don’t waste that time eating stale graham crackers from your kids summer sleepover from 2 years ago, use it on what you really enjoy and stay consistent the rest of the time.

We are a month away from November and the start of the Holiday season, a time when staying consistant can be hard, we will be starting on November 1st, our Healthy Eating for the Holidays Challenge. This 8 week challenge will help you stay on track through the holidays without throwing the season away, making it harder to get back on track in January. The great thing about it is you can get paid to do it! We will be giving away cash prizes to help you recoup some of that holiday spending!  Space is limited since there will be a lot to do so act fast! Check out all the details here:  https://qkettlebell.leadpages.co/healthy-for-the-holidays/

Training Tips: Indoor Rowing

One of our favorite tools to use at Q is the Concept 2 Indoor Rower.  It’s a low impact, high intensity, full body, strength building, cardiovascular workout. Here are a couple tips to get the most out of Indoor Rowing:

1 Indoor Rowing is primarily a pushing movement, you are pushing or driving your feet against the foot plate, you don’t want to be hooking or pulling your feet against the straps in the drive phase of the stroke. Also during this phase, make sure you don’t pull the handle in or use your arms too early, wait until the legs are locked, then the arms come in and the handle is pulled to the top of the ribs.

2 Using your body during the stroke is key.  There should be a slight sway in your stroke, if you are sitting up straight.  Let’s say you are at 12:00, during the finish you want to be at 11:30, then a slight lean forward to 1:00 during the recovery. Make sure you keep your back flat and don’t hunch when you go forward for the catch portion of the stroke.

3 Make sure your hands go out past the knees before you go into the catch portion of the stroke, you never want to go around the knees.  This way you will get a much stronger stroke and get the most out of Indoor Rowing.

4 Posture is key! Make sure you are sitting tall and you keep your core engaged! You will find this creeps into the rest of your life and hopefully you will have better posture all around!

If you are interested in trying Indoor Rowing, we have a great special to get started, 3 Rowing classes for $50, you can get that special here:


Q Happenings:

We have a bunch of upcoming stuff by the time this newsletter is out. We will have had our first Theme Row classes, I will talk about it in next month’s newsletter. Also, each month we will be having a “bring a friend day”, look out for emails on it each month.  Remember we offer member rewards for you and your friend if they join the Q family, ask us how it works!

If you are looking to get started in the Q family and get the benefit of our small group training classes, we put together a great intro package for you so you can take Q for a test ride! In the Intro you will start out with 2 ,1 ½ hour semi private PT sessions where you will learn our basic moves to get you up to speed quick, from there you will be able to enjoy a month of unlimited classes. You will also be put into our Nutrition software Habit Catalyst and receive a month of daily e-mail check ins/habits to start following to make sure you are on your way to reach your fitness goals. The Intro special is $99 for the month, no commitment, if you would like to take us up on it e-mail info@qkettlebellclub.com to get started.

Recipe of the month:

Cauliflower Jambalaya

I love this recipe, a staple in our house, it is grain, gluten and dairy free, so if you have issues no need to worry, you can also substitute your protein sources if you wish. You get a great serving of veggies in this dish and you will feel like you are eating something bad!

Serves 4-8


  • 2lb Shrimp, shelled and deveined

  • 2 Chicken Breasts or thighs, skinned and diced

  • 2-4 oz Chorizo Sausage, Chicken or Pork, Cooked and diced

  • 1 Small onion Diced fine

  • 2 Carrots Diced Fine

  • 2 Celery stalks diced fine

  • 1 Green Pepper diced fine

  • 4 Garlic cloves minced

  • 1 Head of cauliflower grated (ninja works great)

  • 2 (26oz) containers of crushed tomatoes

  • 1 can (6oz) of diced chiles (or 2-3 chopped green chilis)

  • 1 Cup chicken stock or broth

  • 1-2 Tbsp of cooking fat of your choice

  • 1-2 Tbsp extra virgin olive oil (optional)

  • 1 Tbsp of dried oregano

  • 2 tsp Blackened  chicken seasoning (cayenne, paprika, garlic powder,onion powder. Celery,sea salt

  • 1 Avocado diced


Saute theonion, carrots,celery and green pepper in the cooking fat until soft. Add sausage and garlic. Cook until sausage is done. Add cauliflower and cook for a couple minutes. Add tomatoes  chili and broth. Cover and cook until cauliflower is just slightly softened ( maybe 10 minutes). Add shrimp, chicken and seasoning. Cover and cook until cauliflower is very soft, like rice ( 10-15 minutes). Add olive oil after cooking If you want a richer (and fattier) taste top with diced avocados.

Enjoy and look out for next months Newsletter!

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