tag:blogger.com,1999:blog-30355719766504614472012-01-11T01:07:03.369-06:00SG Human Performance is a blogsite created by Mark & Nikki Snow. Mark is a Certified Athletic Trainer (ATC), Russian Kettlebell Certified Instructor (RKC), Performance Enhancement Specialist, and a Certified Specialist of the Functional Movement Screen. Nikki is a Russian Kettlebell Certified Instructor (RKC), and ACE Certified Group Fitness Instructor. The blog will cover many different areas of fitness, nutrition, sports medicine, and pre/post rehabilitation.SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.comBlogger1471100tag:blogger.com,1999:blog-3035571976650461447.post-23933634766422544482009-12-21T08:16:00.002-06:002009-12-21T08:21:07.663-06:00

Now that a new chapter in our lives is about to begin, Nikki and I have decided to make a small change and have new blog addresses. You can always check out our blogs from our homepage of http://www.sghumanperformance.com or http://www.nebraskakettlebell.comMy new blog (titled Mr. SG Human Performance) is located at http://mrsghumanperformance.wordpress.com Nikki's blog is located at: http://

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-11334874023099863722009-12-03T08:35:00.002-06:002009-12-03T08:37:07.665-06:00

Terrific post by one of my mentors, Dr. Mark Cheng. Really helps to explain what the FMS and RKC systems are applying to help improve individuals imbalances, asymmetries and pain. http://kettlebellslosangeles.blogspot.com/2009/12/whats-pattern.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-710786762375980792009-11-10T16:10:00.005-06:002009-11-10T16:25:02.886-06:00

Eat and Run is an internet program Precision Nutrition has created in partnership with the endurance-oriented folks at Competitor.com. (Thus the name; Eat and Run.)Over the next few months Precision Nutrition is bringing you dozens of new high-quality nutrition videos. Every single one supports the important ideas presented in the Precision Nutrition System.So, make sure you’ve got your copy of

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-87188790302728467592009-11-03T13:07:00.003-06:002009-11-03T13:13:56.433-06:00

Healthier Pumpkin PieA classic holiday favorite made healthy!Here is a visual comparison of EatingWell’s Thanksgiving recipes versus more traditional versions of the same foods that are bound to be gracing your holiday table. We included calories, fat, saturated fat and sodium in our comparison, and we think you’ll agree the statistics are telling. Best of all, the tricks and techniques used to

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-19516218144314457272009-10-27T14:17:00.009-05:002009-10-27T16:06:44.528-05:00

Top 10 Reasons Why You Should Get Your Hardstyle Kettlebell Certification 1. You will understand why mastery of the kettlebell swing is fundamental to high-level Hard Style practice like you didn't already know that! the universe revolves around the kb swing/deadlift2. You will develop deep understanding of the true benefits of kettlebell training—for both yourself and your clients

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-24260432818423122802009-10-16T12:59:00.004-05:002009-10-16T13:09:44.560-05:00

Excellent article by Sara on how military moms can find the time to train to get the results that they need. I also believe that this article can apply to everyone!If you are interested in learning more about kettlebells or getting one check here!Women:26 Lb Kettlebell Quick-Start Kit with DVDMen:Men's 35lb Russian Kettlebell Quick-Start Kit with DVD

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-6135896354386752532009-10-16T12:39:00.004-05:002009-10-16T12:47:11.101-05:00

Been getting back into the swing of things this week. Beginning my valley to work into peaking on my pressing. Had a little set back a few weeks ago when my neck acted up on me. Just my body was telling me to back off and do things right. I normally press a 24kg for sets, my personal best is pressing a 36kg each side x1. This week I am pressing a 20kg. Today did 4 ladders of 5 reps. Goes a little

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-42882607481446649322009-10-09T13:21:00.006-05:002009-10-09T13:36:32.993-05:00

With Senior RKC Jon Engum and RKC Team Leader Dr. Mark ChengSaturday November 14, 2009 7am—5:00pm Omaha, NebraskaI am very excited to announce that the Hardstyle Kettlebell Certification is coming to our homestate! Please see below for some of the details. Dr. Mark Cheng is wicked smart! I consider him to be one of my mentors, please sign up! You will so thank me for it! Attend the HKC and

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-49581850220974087952009-10-05T06:15:00.002-05:002009-10-05T06:19:55.225-05:00

Susan G. Komen for the Cure®Nancy G. Brinker promised her dying sister, Susan G. Komen, that she would do everything in her power to end breast cancer forever.In 1982, that promise became Susan G. Komen for the Cure and launched the global breast cancer movement.Today, Komen for the Cure is the world’s largest grassroots network of breast cancer survivors and activists fighting to save lives,

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-73205729155452083932009-09-25T10:37:00.002-05:002009-09-25T10:41:55.636-05:00

Make the investment......Make a plan.......Get screened............Meet with a RKC...........& START TRAINING!Take the first step now! Make the investment towards a better future! It will change your life!Click the title above to save $1,000 of the registration price! You can also pay in 4 monthly installments!

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-30424422225121268412009-09-22T09:08:00.001-05:002009-09-22T09:08:03.368-05:00

Understanding Your Muscles - Men's HealthShared via AddThisThis article helps to reinforce the idea behind the RKC and FMS.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-87700933419040003652009-09-21T05:43:00.007-05:002009-09-21T06:03:18.555-05:00

Terrific post by Coach Dos. Please check it out. A little bit of language in the article, but it gets the point across.About "Coach Dos"Robert dos Remedios is the 2006 NSCA Collegiate Strength Coach of the Year. He is the Head Strength & Conditioning Coach @ College of the Canyons in Santa Clarita, CA and a sought after speaker and presenter on conditioning. His best selling book Men's Health

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-53289491628511054772009-09-17T10:22:00.002-05:002009-09-17T10:26:09.511-05:00

Great post by Fitness Professional Wizard Alwyn Cosgrove. Good for all of you individuals out there that believe you need to run to burn fat.As most readers of my articles will know I’m a huge believer in using metabolic circuits and routines for fat loss and conditioning.If you consider the normal statistic that jogging a mile burns approximately 100 calories, takes around 1500 reps to perform,

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-47316078887597592462009-09-16T11:34:00.005-05:002009-09-16T11:38:04.352-05:00

Hello again everyone! It has been a terrific September as an offical RKC instructor. I have to say I have been able to apply all that I have learned at the RKC Instructor Certification Course everyday with my clients as well as my physical therapy patients.As I promised, I am writing a 2nd installment to the Iron Tamer Clan Post from last week. This week I am giving props to the instructors and

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-65132070091374499112009-09-04T08:47:00.033-05:002009-09-04T13:13:43.626-05:00

I cannot begin to explain all the emotions that went through the last weekend. There were times of doubt, nervousness, excitement, exhaustion, fulfillment, pain, anger, and many others. At the end I finally understood what RKC is all about. It is hard to describe what transition I went through, but I truly believe that I am a stronger and more honorable man now that I have been through it and

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com3tag:blogger.com,1999:blog-3035571976650461447.post-11263694162281928662009-09-03T15:31:00.004-05:002009-09-03T15:38:44.003-05:00

Nice article that Jordan Vezina, RKC wrote on his Average to Elite Blog. Jordan was a team assistant to Team Jones. The team that I participated on at RKC, San Diego .If you ever find an article authored by him, please read it. He has a terrific way of painting a picture for you to help you with your kb technique. Jordan also put up a nice video of the grad workout with me participating in it as

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-53351660811908727742009-08-30T00:23:00.003-05:002009-09-02T11:35:20.193-05:00

Hello everyone! Hope all is well wherever you may be. Nikki and I have made it through day two of RKC and are still holding up well. Hands a little tore up, pretty sore but all in all we are doing good. Today we covered the clean, press, squat, & snatch all with wonderful workouts following the technique portions. Many terrific drills learned to help clean up clients technique as well. Had a

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-34781752907395005802009-08-28T22:14:00.003-05:002009-09-02T11:37:54.571-05:00

Hello everyone! Just want to let you know that day 1 has come and gone. We woke up this am very nervous for the upcoming day ahead and of course the snatch test. Good news is that Nikki and myself both nailed the snatch test. We were so excited and relieved at the same time! The rest of the day we worked primarily on the swing and Turkish getup. We learned a ton of terrific drills to help make

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-22152172109079281932009-08-25T10:37:00.002-05:002009-08-25T10:39:05.835-05:00

Visit msnbc.com for Breaking News, World News, and News about the EconomyNice piece done on the Today Show about the National Athletic Trainer's Associations policy on heat illness.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-77284656203704630082009-08-18T10:13:00.004-05:002009-08-18T11:05:24.274-05:00

Countdown = 9 days till we begin.Doing pretty well this week. A little on edge due to one of the most important weekends in our lives if you ask me. You have to understand that I am the guy that gets sick to my stomach nervous before recreation softball games, after the first play or swing of the bat then I will be fine.I feel that I will be on edge ( feel sorry for my wife Nikki) until after the

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-44480262683186125282009-08-17T07:02:00.006-05:002009-08-17T09:44:48.093-05:00

Great post by Cassandra Forsythe.Here is the episode.Visit msnbc.com for Breaking News, World News, and News about the Economy

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-20614588647852784732009-08-13T10:13:00.006-05:002009-08-13T10:55:02.727-05:00

Been a while since I have updated everyone on how Nikki and I are doing for our preparation for out Russian Kettlebell Instructor Certification in San Diego, CA on Aug 28-30th.2 weeks from today we will be on a plane for the west coast. I have been a little on edge lately. Don't think I have been this nervous for anything in my life. State wrestling was one but I was too young and naive to

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-68211429720267215662009-08-06T08:30:00.012-05:002009-08-08T22:56:38.663-05:00

Here is my new favorite POST WORKOUT protein bar from Precision Nutrition. INGREDIENTS2 cups rolled oats8 scoops vanilla whey protein powder1 cup raisins (be creative here!, we have used dried cherries and dried cranberries as well!)1-1/2 cups unsweetened applesauce1 tbsp Olive oil or flax oil2 tsp cinnamon1 tsp salt1 tsp vanilla extractSplenda or Stevia, to taste (about 1/2 cup or 10-15 packets)

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-48794020127171452482009-07-29T16:39:00.009-05:002009-07-31T12:32:57.543-05:00

I can attest that I could workout 7 days a week, 2 hours a day and still have a belly on me. That is because that exercise is only half the battle. Proper nutrition is the other half to this equation to invest in your health.Yes. I have stated in the past that "I wish I could eat healthier but I just can't afford it". Nowadays you can actually SAVE money by eating healthier. Bulk food chains like

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-654971402065682672009-07-28T10:29:00.009-05:002009-07-29T16:41:42.700-05:00

Everyone is concerned now a days (as they should) about money. Actually even more now than usual. We worry about this week, next paycheck and our future. We think of what is the proper way to invest in our futures for our dreams and retirement.Did anyone ever think about making an investment in your and your families health? I have many patients/clients that I work with now who wish that they did

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-16821265636784473502009-07-20T07:08:00.005-05:002009-07-20T08:38:19.187-05:00

Nikki and I had a most incredible weekend. The weather was absolutely beautiful and I am happy to say that we took full advantage of it.Saturday started of at 6am with our RKC prep workout with Kristen and Matt. Nikki was in charge of the workout this week and she had a terrific workout planned for us.5 min snatch test with RKC test weightClean and Press ladder of 5x3 with 2/2 clean and squats

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-3961360622918413092009-07-17T12:38:00.006-05:002009-07-17T12:46:36.493-05:00

Terrific post by Dr. Mark Cheng, RKC Team Leader and all around genius when it comes to improving movement patterns. He speaks his thoughts along with that of Gray Cook on functional development of our children to the vibram five fingers that everyone is so interested about. http://kettlebellslosangeles.blogspot.com/2009/07/self-limiting-exercise-are-you-ready.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-41789005555660353912009-07-16T12:44:00.003-05:002009-07-16T12:51:27.907-05:00

Dr. John Berardi just recently went on a TV show in Canada to talk about different topics in diet and weight loss. Nikki and I both use his Precision Nutrition system and absolutely love his 2 cookbooks! Check out the whole interview by clicking the Title above.Part 2 - On The Line With Christine WilliamsHow much protein should we eat, the body mass index, how to gauge progress, and more…Part 3 -

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-65703475007473617222009-07-05T10:27:00.007-05:002009-07-10T15:10:00.518-05:00

We are so very fortunate to be working with David Whitley, Senior RKC not only because he knows so much about Hardstyle methods and Kettlebell Training, but also because of all of the people he works with within the RKC community. They are a very tightly knit group.This past week, David brought Kenneth Jay, Master RKC to our Nashville Kettlebell Bootcamp since he was in town for an upcoming

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-39186801330462922402009-06-30T09:04:00.003-05:002009-06-30T09:26:39.727-05:00

Everyone has something that they need to address when it comes to imbalances within their body. The important thing to know is that you have to except the fact that you have a limitation and that you address that limitation on a daily basis. Some days might take more time than others to workout those limitations, some days you might only work on cleaning up that limitation and nothing else.This

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-77769084389261251412009-06-24T10:01:00.003-05:002009-06-24T10:05:53.906-05:00

Absolutely terrific video by the New York Times and Dr. Stuart McGill. Author of Low Back Disorders: Evidence-Based Prevention and Rehabilitation & Ultimate Back Fitness and Performance. You can check out the article here. Also check out Dr. McGill's website at http://www.backfitpro.com/

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com3tag:blogger.com,1999:blog-3035571976650461447.post-89768668991307191462009-06-20T11:04:00.003-05:002009-06-20T11:11:03.436-05:00

You need to check out this book by Chris McDougall. Heard about it from Gray Cook on www.kettlebellsecrets.com. Amazing stuff. If you are a runner, you must watch this video and check out the book. It is only 15 dollars on amazon!

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com4tag:blogger.com,1999:blog-3035571976650461447.post-15575758893615919442009-06-18T10:13:00.002-05:002009-06-18T16:44:40.752-05:00

Nikki was in charge today as David watched. She did a terrific job! Circuit: 45 on/15 offJumping lungesPlankT-push upsAlternating rows Then split into groups and did 5 round of the following. One person went right after the other:20 swings5 burpees80 yard run down and back Very tough workout!

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-27358929625854477462009-06-10T09:38:00.002-05:002009-06-10T09:42:05.583-05:00

Hardstyle Kettlebell Certification™ (HKC™) With Pavel Tsatsouline, RCK Chief Instructor, and Master RKCs Andrea Du Cane, Kenneth Jay, Brett Jones, and Mark ReifkindSaturday, September 26, 20098:30am—6:00pmSt. Paul, MinnesotaAttend the HKC and leave with these major advantages:A deep understanding of the true benefits of kettlebell training—for both yourself and your clientsA solid knowledge of

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-21154486626679330552009-06-09T12:26:00.004-05:002009-06-09T12:53:12.937-05:00

When training young athletes there is always a problem of “fitting it all in”. Most of the middle and high school (off season) programs in my area have weight room time and footwork/running/jumping time, usually on separate days. Most of the coaches in charge of these programs are well intentioned, but unfortunately have very little knowledge on teaching basic movement, strength and athletic

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-53925681918641581302009-06-09T10:22:00.001-05:002009-06-09T10:25:35.972-05:00

Dr. Cheng is a brillant man who understands movement extremely well. He uses Hardstyle methods along with kettlebells to rehabilitate is patients injuries. Terrific post!http://kettlebellslosangeles.blogspot.com/2009/06/reactive-neuromuscular-training-reverse.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-54840758895227557292009-06-09T10:21:00.001-05:002009-06-09T10:22:34.420-05:00

Terrific post by Eric that reinforces everything I say about our runners now a days that injure their knees. http://theericbeard.blogspot.com/2009/06/ill-take-runners-knee-patellofemoral.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-9110949732658565422009-06-07T20:11:00.004-05:002009-06-07T20:21:51.939-05:00

Nikki and I did a "core" talk for a Vanderbilt Athletic Trainers camp. The attendees were all high school kids and I was very much amazed by how much they already know about movement.We spoke about what is the core, what it entails and the main function of the core. These kids all picked up very quickly. We spoke about the crunch and the plank and the difference between the two. We talked about

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-39102000089109557262009-06-07T10:49:00.003-05:002009-06-07T11:05:27.536-05:00

Hello everyone. This has been a very productive week for both Nikki and myself. We are still moving through the Enter the Kettlebell right of passage with our presses and even added double rack squats this week. We are currently on a plan of alternating single kb presses and double kb squats 1 week along with double kb presses and single kb squats the following week.We were able to get in our

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-35243711991924466602009-06-04T11:10:00.002-05:002009-06-04T11:13:38.869-05:00

Great video by the RKC about who trains for kettlebells. The next time you say "only athletes train with kettlebells" or "I am too young or too old for kettlebell training" or my favorite "I need to get in shape first before I train with kettlebells" Check this video out. RKC Website

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-59788347743783053892009-05-26T08:10:00.004-05:002009-05-31T17:05:56.492-05:00

This past week has been a tough one to stay on track with the Memorial Holiday and all. Overall we are staying on track but hitting some mild speed bumps along the way. Nikki is killing the snatch numbers but is still tearing up her hands a bit come the 8 minute mark of a 10 minute snatch test. I am still having trouble snatching cleanly on my left side. We both are continually trying to

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-27850269141894234302009-05-18T08:32:00.009-05:002009-05-19T12:53:25.555-05:00

Hello everyone out there, hope that the week is treating you well. Nikki and I had a very productive week 2 on our 16 week quest for RKC San Diego. We made it to 3 kettlebell classes this past week. During class we worked on viking push presses, goblet squats, TGU's (Nik did a few rounds with a 20kg and Mark did the majority of his with a 12kg and 24kg at the same time), elevated split squats and

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-67652743837208561902009-05-16T11:51:00.009-05:002009-05-16T18:19:25.715-05:00

Alex came to VOI in September of 2008 referred by her MD for physical therapy for tendonitis on both Achilles tendons. She is a Level 7 gymnast and had not participated in gymnastics since July of 2008. Before she stopped due to pain, Alex was practicing an average of 4 hours per day 5-6 days per week.She was seen by Shane, a licensed physical therapist in VOI and she spent the next 7 weeks

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-80401717317613953912009-05-11T08:42:00.007-05:002009-05-16T11:49:45.722-05:00

Just wanted to let everyone know that it is official. Nikki and I have signed up for the Level 1 Russian Kettlebell Challenge Instructor Certification on August 28-30th in San Diego, CA. If you are not familiar with Kettlebells or the RKC, click on the links to find out more information.We decided that we would take the time to shoot some video and pictures of our training every week as we build

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-67198323869373242542009-05-07T08:13:00.006-05:002009-05-07T08:29:50.614-05:00

Just an FYI for all of you readers in the Nashville area who have teenagers that need to get ready for the upcoming sports seasons. My Senior RKC instructor (Russian Kettlebell Challenge), Dave Whitley, is hosting a Sports Performance Bootcamp this summer. 6 week program2 workouts per weekoption of morning (tues & thurs 7am) or afternoon (mon & thurs 4:30pm) workouts (or mix and match)program

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-12085741771316104212009-05-06T14:14:00.000-05:002009-05-06T14:17:30.843-05:00

Great post by the people over at Core Performance about mistakes people make when training for a 1/2 or full marathon. Click the link above or below.http://www.coreperformance.com/daily/play-better/top-10-marathon-training-mistakes.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-50344371371985989072009-05-01T07:59:00.002-05:002009-05-01T13:23:25.494-05:00

Friday morning bootcamp with Dave Whitley. Warmup always Circuit for 2 rounds of:Goblet squat to overhead press1 arm rowsRear foot elevated split squat on picnic benchBurpees! 30 on, 15 off-switch sides if on a single limb exercise. Next abdominal circuit of: hot potato, thoracic rotation, cherry pickers & prone plank 30on/10off Last and never least, kettlebell swings: 25on/15off. 6 rounds.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-17308031286679960732009-04-28T11:36:00.003-05:002009-04-28T11:39:06.463-05:00

http://rachelcosgrove.blogspot.com/2009/04/my-big-fat-ass.htmlAbove is a wonderful post I just read by Rachel Cosgrove on Self Esteem and Negative Emotions and how it regards to you achieving your goals.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-61175227784277601182009-04-24T15:57:00.001-05:002009-04-24T15:57:38.415-05:00

Thursday workout: Just re-introduced Nikki's brother to the kettlebell this week since we are back in Nebraska. Here is what the three of us did. Turkish getups 1/1 alternating partners x3Ladder of reverse lunges followed by 1 arm rows to 5. (1/1 lunges then 1/1 rows, then 2/2 and so forth)Ended with a team workout of 20 kb swings followed by 100 step upward run followed by 5 push ups at top of

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-89611990509898408162009-04-23T10:35:00.002-05:002009-04-23T11:00:38.164-05:00

http://download.menshealth.com/free/Free2.phpThis is a workout developed by Alwyn Cosgrove. This man has been through it all and has trained all types of individuals. He also writes articles for Mens Health as well as other top magazines in the Health and Fitness Industry. When he talks, I listen. When he writes, I definitely read.The link above is a downloadable workout so please check it out. I

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-7617292004306690432009-04-14T13:00:00.003-05:002009-04-14T13:10:23.659-05:00

Nikki and I woke up early again this morning at 5am to get our workout in. There was a good chance that both Nik and myself will work late and not be in the mood to kick our butts, so we rolled out of bed and got to work for 30 minutes. Here is the workout we did Right of Passage style for Pavel and the RKC.Circuit 1 - 10 minutes-Clean and press ladder heavy 1/1, 2/2, 3/3 (means 1 rep Right, 1

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-31961787446806814022009-04-13T10:31:00.002-05:002009-04-13T10:45:20.173-05:00

Nikki and I do not go to bootcamp on Mondays but we make it a habit to get a good 20-30 min workout in on Monday morning to get our week headed in the right direction. Simple and to the point really. General Warm Up (I usually use the foam roller/tennis ball and work out any knots I may have from last weeks training, today was the upper traps and my hip flexors)Alternating heavy turkish get ups

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-60866468908442919622009-04-13T07:45:00.005-05:002009-04-13T07:55:05.204-05:00

Michael Boyle's Baby BoomersLittle video posted by Michael Boyle who is the strength coach to the NCAA Champion Boston University Hockey Team. Michael also owns his own sports conditioning facility in the Boston, MA area. He trains elite athletes to 8th graders to baby boomers. He shows a great example of the type of strength anyone can show if they progress in the right manner and stop saying

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-37934440835006144872009-04-09T12:33:00.000-05:002009-04-09T12:34:10.867-05:00

Great post by Kim Ball. See I told all of you I am not disturbed!http://deliberatemovement.blogspot.com/2009/04/i-love-butts.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-73361155772961344372009-04-09T09:11:00.002-05:002009-04-09T09:17:53.076-05:00

Beautiful day today here in Nashville. Great for Nikki and I to head off to bootcamp and get our sweat going. Dave took us through a very tough workout tonight.Began with RKC warm up of Neck ROM, shoulder and arm circles, the pump and spinal waveSquat ladder in 2 groups resting in down position-Alternating side 1-1, 2-2, 3-3-Rest-Alternating sides 1-1, 2-2, 3-3, 4-4-Rest-Alternating sides 1-1,

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-80768878746030509872009-04-07T14:35:00.007-05:002009-04-07T18:48:55.790-05:00

Can the gooey chocolate chip muffins overtake the pumpkin pie bars and my new heavenly treat? Maybe........Just Maybe........I got the recipe thanks to my lovely wife who bought me the precision nutrition cookbook a while back when I was feeling blue. She has been eating healthy and delicious ever since. You can get the cookbook at Perform Better. Just type "gourmet nutrition" in the search for

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-18319078493599124572009-04-07T09:03:00.005-05:002009-04-07T09:43:38.698-05:00

It was a cold day in Nashville today, but Nikki and I bundled out and were very pleasantly surprised to see that Ashley, Sue, Melissa, Lesa, Gina and Keith all came out in the cold early morning to workout with us.Dave took us through a very good workout and we warmed up quickly.We warmed up for 5 minutes with Neck ROM, Shoulder Rolls, Arm Circles, Spinal Wave and the Pump all for about 30

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-62019504114287401572009-04-03T08:56:00.003-05:002009-04-03T09:02:16.902-05:00

Tough workout today so I thought I would share it with everyone. Circuit ran 45 seconds/45 seconds/45 seconds then rotate to next station with a 45 second restDid 4 rounds. Matt & Dennis did a good job on this one!Group #11 arm row R1 arm row LPlankGroup #2Half kneeling press to TGUish stand R arm/R LegHalf kneeling press to TGUish stand L arm/L legKettlebell swingsGroup #3Forward Lunge R leg(I

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-10217541282642454832009-04-02T10:39:00.002-05:002009-04-02T10:43:55.838-05:00

Terrific post by Dr. Cheng about posture and how people squat. Good read that gives some great points that can be used by anyone when exercising, especially those with or has a history of knee pain. Some of his comments may seem familiar to some of the things that I discussed in my previous blog posts. Always a good idea to have a doc speaking the same language as you!Dr. Cheng is RKC Functional

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-88682281911758949672009-03-30T12:22:00.001-05:002009-03-30T13:01:45.913-05:00

Nice piece written by one of the best in the business (Alwyn Cosgrove) about getting stuck during your fat loss progression. Makes good sense. Click the title above to see his article.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-66042827373028378392009-03-28T11:08:00.006-05:002009-03-28T12:33:22.198-05:00

I have had a lot of people ask me about P90x. I will have to admit that Nikki and I purchased the p90x and did the workouts for about 60 days. This was well before we were introduced to RKC style of kettlebell training.If you have not heard about p90x, it is a set of 12 DVDs that contains strength training, yoga, and plyometric workouts. It comes with a diet & workout plan. The plan is pretty

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-76740107517419707842009-03-26T16:29:00.001-05:002009-03-26T16:33:29.334-05:00

Nice ideas on how to make your shakes taste better and have more nutrition value.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-35949640264321614172009-03-26T16:24:00.001-05:002009-03-26T16:25:32.750-05:00

Nice little article on Womens Health Magazine about women losing weight by using weights.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-20565837723430111482009-03-19T18:49:00.007-05:002009-03-20T12:37:35.542-05:00

This piece is about setting your goal and developing your training plan. My wife has always trained for her races using Hal Higdon's programs. I like the way she approaches her races cause she plans everything well out in advance. She decides which race to run and how much time she needs to train.Training for that race all depends on how experienced you are at running. Hal's 12 week training

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-82513854502601746832009-03-19T10:52:00.008-05:002009-03-19T12:41:35.098-05:00

I was fortunate enough to have the morning off of work today and have a perfect opportunity to watch some of the March Madness. I got my brackets beside me, my highlighter and pen in hand, fresh veggies & hummus for my snack and my Diet Mountain Dew.For those of you who were fortunate enough to take the day off the next few days to watch some basketball I have a suggestion for you. Why not get

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-48719043594983490042009-03-17T10:32:00.012-05:002009-03-19T13:32:24.120-05:00

Hosted By: David Whitley, Senior Russian Kettlebell InstructorWhen: Friday, May 8th, 9am-1pmWhere: Centennial Park, Nashville, TN (click for map)Who is this workshop designed for?This course is designed for anyone working with clients &athletes and would like to encorporate kettlebell training into their rehabilitation and/or strength and conditioning programs.The workshop will breakdown the

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-36570612939480108612009-03-15T21:23:00.007-05:002009-03-15T21:46:41.769-05:00

Here is a burger recipe that Nikki and I both love. We use turkey burger, but feel free to use whatever you like. Ingredients:1 lb of turkey burger1 jalapeno finely chopped (seeds included for spicy, remove seeds for medium spice)1/2 onion (medium) finely chopped1/2 green pepper finely chopped2 Tbsp feta cheeseOlive oil spraysalt & pepper or favorite burger seasoning (we love Tastefully Simple

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-65062351022772708002009-03-11T16:30:00.010-05:002009-03-11T16:53:57.415-05:00

Here is a post I received from one of my friends who is living up in the Northeast. Thought I would share it and then comment more on the subject.Hey Snowman!I love the blogs you've been writing. I've been working out myself for the past 6 months or so, taking sporadic breaks. Last year I had back surgery for a ruptured disc that I had been dealing with for quite sometime. Since the surgery I'm

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-15240125856709192522009-03-03T19:52:00.004-06:002009-03-09T06:46:51.973-05:00

Recipe of the Week: Flatbread Pizza! Come on! Everyone loves pizza, just not the feeling you get afterwards when all that grease has hit you full force. My wife Nikki and I LOVE pizza and have found a way we can have it and keep it delicious and healthy. SHOPPING LIST: Naan Flatbread (can be found at Costco or Harris Teeter Breakfast Turkey Sausage-1oz Lean Turkey Burger-3oz Turkey Pepperoni-9

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-22837167350959218782009-02-24T11:50:00.000-06:002009-02-24T11:50:24.261-06:00

So now you hopefully have some understanding of what you may have ahead for you. First of all, you have read Part 1 and understand a little more about the type of commitment you will need to give.  Not only to achieve your running goals, but to do them well and without injury. Second, you read Part 2 and performed a self assessment on yourself and have a little understanding on what movement or

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-25511290435420015812009-02-22T17:29:00.003-06:002009-02-24T10:36:08.714-06:00

Nikki here.  Mark and I have been doing this challenge since January for our kettlebell bootcamp.  There a few steps that we need to follow each week and we get points for doing these steps.  Well, I have been following this plan to a T. I eat 5-6 meals a day, each meal includes a veggie and a protein and the majority of my meals have been pretty healthy.  I've never eaten so many veggies in my

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-57759553538921134172009-02-20T08:58:00.003-06:002009-02-20T09:03:52.744-06:00

Alwyn always backs up what he says with some good science.  Here is a terrific article that helps people to understand the benefits of a workout partner or personal trainer/group exercise instructor.I know that I have benefited greatly from Nikki and I working out together as well as working in a group setting in our KB Bootcamp Class.http://alwyncosgrove.blogspot.com/2009/02/

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-58531651960049044082009-02-15T21:35:00.019-06:002009-02-19T09:30:29.030-06:00

The first thing you SHOULD do if you are going to train the RIGHT way towards your race is to perform a individual body assessment. This assessment is a way to try and determine if muscle imbalances are present within you body. Trust me those imbalances are there. Some are hidden deep within your body, some are more apparent. These imbalances may not be noticeable now but during your training

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-66163429914913935102009-02-14T10:53:00.009-06:002009-02-18T21:37:30.825-06:00

IntroBack in 2006, my fiancee (and now wife) decided to compete in a 1/2 marathon to help her get in better shape for our wedding. She ran in the race, had a terrific time and I learned a lot about her determination. After the wedding, we decided to compete in a 1/2 marathon in 2007 for something that we could do together as a couple. It did help us to make our marriage and friendship stronger

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-84083933778504596142009-02-08T14:43:00.005-06:002009-02-08T19:07:08.533-06:00

It's been a while since I've posted something, so I thought I better get to doing it more often:)  Every Sunday Mark and I have this kettlebell workout that we like to do. I actually found it on the dragon door forum and it's a workout that Tracey Reifkind did and from what I read she lost over 100 pounds, so I know I'm going to keep trying her workout!  All in all the workout takes us about 1/2

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-90039903581039714572009-01-29T09:12:00.011-06:002009-02-08T18:47:19.369-06:00

It wasn't until I began to study for my National Academy of Sports Medicine (NASM) Performance Enhancement Specialist certification that I learned about muscle imbalances that existed within the joints above and below the knee, which in turn caused the knee and foot to be out of alignment with activities, which then developed into knee pain/PFPS or worse. Then I attended Gray Cook and Lee

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-47085751118600742692009-01-23T18:32:00.015-06:002009-01-29T09:14:40.628-06:00

Everyone would probably agree with me that knee pain is one of the more common orthopaedic problems in our society today. One of the more common diagnoses for knee pain is termed patellofemoral pain syndrome (PFPS). In my mind PFPS is an epidemic. Of the 11 people who saw me in therapy this week, 9 of them came in with some type of patellofemoral pain. A description of PFPS is that it is sort of

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-81168686176062460852009-01-20T20:11:00.003-06:002009-01-20T22:02:57.160-06:00

Our RKC, David Whitley, asked our class if we would like to participate in a sort of "contest".  Being the competitive couple we are we absolutely said yes.  It is actually pretty cool, almost like a fantasy football league but for our bodies.  We get points for weekly and daily tasks (see below) and then at the end of the week our top score is 101 points.  the person with the highest point total

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com2tag:blogger.com,1999:blog-3035571976650461447.post-57827840635280347602009-01-08T17:29:00.002-06:002009-01-08T17:32:38.393-06:00

Terrific Blog I read from John Scott Stevens R.K.C. he teaches kettlebell courses/classes back in my home state of Nebraska. Please read it if you have time.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-3217142735184237232009-01-08T12:11:00.006-06:002009-01-08T12:28:26.917-06:00

If any of you might be interested in getting started with training with kettlebells there are a few options to consider.The best option is to look onto Russian Kettlebell Website and search for instructors in your area where you can train with the best.If #1 is not an option you can also purchase the Men's Russian Kettlebell Quick Start Kit &/or the Women's Russian Kettlebell Quick Start Kit. The

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-86892389715232396932009-01-06T14:24:00.006-06:002009-01-06T15:00:04.315-06:00

Hey everyone. Hope all of you are doing well this new year. Been pretty crazy on my end. I have been working on a presentation on the Functional Movement Screen for the Tennessee Athletic Trainers Society and have been having some software and computer problems. Upon the idea of shoe selection, any Physical Therapist and Certified Athletic Trainer (ATC) will instruct you to go to the runners

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-19686150793730349732008-12-31T08:28:00.009-06:002009-01-01T20:51:27.159-06:00

Nice little article (for the most part) by AOL confirming what a lot of the experts are saying against. I don't necessarily agree with what they have to say about the squat completely. Here is my opinion on the article and the 10 exercises. Leg Extensions: They spell disaster for your knees since it is an isolation exercise and puts a ton of torque on your knees. If you have knee pain-you

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-57228760338439131202008-12-23T07:05:00.006-06:002008-12-23T07:25:42.580-06:00

My wife and I would like to wish everyone out there a safe and happy holidays. We look forward to a new year of using this blog to provide you with information on rehabilitation, kettlebell training, nutrition ideas and recipes and so much more!2009 is going to be a great year for SGHP!P.S.Nikki and I have just finished our first group video together on a circuit Dave Whitley terms "THE ABDOMINAL

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-6642346641007918372008-12-20T10:42:00.002-06:002008-12-20T10:46:00.294-06:00

Great post by Charles Staley on Abdominal TrainingHaving A 6-Pack Is About Diet, Not TrainingYou can train abs, all abs, nothing but abs, all the time, and still not have a six pack UNLESS- and here's the kicker- unless you're below 10% bodyfat. And probably you'll need to be below 8% bodyfat. The truth is you already have abs- you just can't see them.Now of course, you can drop bodyfat through

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-8506273737489653792008-12-20T08:57:00.004-06:002008-12-20T11:45:45.280-06:00

Anyone interested in getting in a great 60 minute workout the day after Christmas? Nikki and I are hosting a Post Holiday Bootcamp at the UNO Dome at 10:30am. Only fee is that you will be required to go to UNO Campus Recreation and pay a $5.25 guest fee to workout. THAT IS IT! go to the UNO HPER (Health, Physical Education & Recreation) Building. Ask to purchase a guest pass for the UNO DOME. UNO

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-49186168525710531432008-12-19T09:30:00.003-06:002008-12-19T09:46:20.285-06:00

March 2nd, 2008December 19th, 2008Just a quick little post to let everyone know how my training is going. For those of you who like to read what we are doing in bootcamp, I will post those as soon as I get time (I know I am behind). My weight is right at 200 pounds, lowest I have gotten is 198. Not discouraged with what the scale has said due to the fact that my body fat is down 2% since

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com1tag:blogger.com,1999:blog-3035571976650461447.post-63179767289479659442008-12-18T18:29:00.003-06:002008-12-18T18:37:57.608-06:00

Wednesday Evening Class 12/17/08I know it has been awhile since I last posted a bootcamp. Sorry about that. Things are really taking off for us here.Warm up included the spinal wave, side lunges (push knee out to side you lunge and point opposite foot to ceiling), body weight squats and the pump.Began our workout in high gear with a circuit of push ups, body weight squats, snatches on L side,

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-78903816847023822172008-12-16T18:01:00.005-06:002008-12-16T18:20:56.908-06:00

Alwyn is very successful and getting the most out of your workouts and burning the most amount of calories to help you with your New Years Resolution to lose body fat. You can order the DVD through perform better. Click on the banner to the Left to get to the perform better site, then under "shop by departments" click on "books and videos" by author. Alwyn Cosgrove will be your first choice.

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-37409549296301569352008-12-15T12:20:00.003-06:002008-12-15T12:28:01.934-06:00

Received a nice shout out from my Kettlebell Instructor, Dave Whitley about his knee. Thanks Dave. http://irontamerblog.blogspot.com/2008/12/formula-for-success-knee-update.html

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-64400793887493634232008-12-09T14:35:00.002-06:002008-12-09T14:48:11.773-06:00

Hello everyone.  Hope all you readers out there are doing well and working towards their holiday shopping and looking forward to being with family and friends.  Maybe even consider reaching out to someone you have not seen in a long time.  Also forgiving those who have hurt us as well, I am going to try to do that as well.Great bootcamp today:-Warm up using the spinal wave.-Split into groups of 3

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-87604857922766835242008-12-07T15:55:00.004-06:002008-12-07T16:19:06.626-06:00

Hey everyone! Nikki here. This is my first ever blog post and  I figured it's probably about time.  We went home back to Nebraska over Thanksgiving.  It was great to be home to visit everyone and see family and friends we haven't seen in months.  One thing I noticed, though, when we got back to Nashville, I felt really sluggish and it was hard for me to get my mind and body back into my workout

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-53458282814550972092008-12-05T10:19:00.003-06:002008-12-05T10:30:33.563-06:00

More newbies today that I brought from work.  All are very strong willed, female certified athletic trainers.  All will do well if they stick with it.Had 12 total participants today in the morning class, no problem for Dave.  warm ups including the "spinal wave"split into 4 groups of 3, each group had one station: v-ups, push ups, squats, and renegade rows (in deadlift position) for time, 19

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-77092167593946336862008-12-05T10:13:00.002-06:002008-12-05T10:18:32.315-06:00

by Rachel CosgroveSetting Your Priorities when it comes to Fat LossThe majority of women I work with are extremely busy. Many of them are moms and/or career women and don’t have much time to spare. When it comes to their fat loss we have to prioritize their training to make sure their time is being used effectively and they are going to get the best results they can in the shortest period of time

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-42526471877322257172008-12-04T13:24:00.002-06:002008-12-04T13:35:20.700-06:00

12/3/08: Very good bootcamp today and all we did was the swing and turkish get up.There were 5 new people who had little to no knowledge of the kettlebell and its exercises tonight. David introduced all of us step by step how to perform the kettlebell deadlift (essential to learn the swing), the kettlebell swing and the turkish get up.We practiced right along with the newbies. You would think

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-48119481353841352742008-12-02T18:44:00.003-06:002008-12-02T18:52:10.850-06:00

Sorry I have missed a couple of workouts. Nik made 2 workouts last week and I made only 1 and we had a short week due to Thanksgiving. Warmup including spinal wave and the pump.Split into 2 groups and did alternating ladders of goblet squats with the other group resting in the bottom of the squat, and push ups with other group resting in the top push up position (plank like hold) - did about 5

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-6451408477518645132008-12-01T08:51:00.004-06:002008-12-01T08:55:42.858-06:00

Mike is a stud when it comes to injury prevention and improving human performance.  If you have an ipod and are into fitness, you should be listening to his strengthcoach podcast on itunes.  He is brilliant and covers many important topics.  His www.strengthcoach.com website has terrific articles on it as well.  You can see his link on the blog page to the right if you would like to read more.  

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-58448926683670817082008-11-21T16:19:00.005-06:002008-11-21T17:17:13.831-06:00

In August of this year I attended the Core Training Systems, Functional Movement Screen seminar in Boston, MA. The city was beautiful and I ended up learning so much in a small amount of time. I now am a Certified Specialist of the Functional Movement Screen and use it as the very foundation of my Injury Prevention and Human Performance Program.The Functional Movement Screen (or FMS) was

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-63389027856230590812008-11-21T16:09:00.005-06:002008-11-24T12:04:49.784-06:00

Hello everyone! Happy Friday! If you ask me I would term today's bootcamp is "get your ass kicked by the kettlebell snatch Friday". Dave was back from his travels and we spent the whole session practicing the snatch technique from the single arm kettlebell swing, to the "snatch pull" (as Dave termed it), then to the last part being the end of the snatch position.We practiced by:single arm swings

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-81958751190405582562008-11-18T13:28:00.002-06:002008-11-18T13:36:48.523-06:00

Great workout today.  Did only two foundational exercises but Matt (subbing for Dave who is out of town) put a unique spin on one of them.Warm up including "the pump"Partner Get Ups 1 rep each side, then partner goes 1 rep each side (10 minutes)Kettlebell swings 30 sec on/30 sec off - 1st 5 rounds of swings were performed with a kettlebell in each hand! I used 16kgs, Nik did 12kgs.  Once my

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0tag:blogger.com,1999:blog-3035571976650461447.post-65888878378503431352008-11-14T08:52:00.004-06:002008-11-14T09:00:53.833-06:00

You would not believe it but I am squatting much better since KBBC #14 where we worked on improving Nik and I's squatting pattern. Too cool. Great bootcamp today. Hit the strength in a circuit set and then followed by an "ass kicking" with swings.Warm up 5 minutes including spinal wave and the pumpCircuit in groups of 2 people, 30 seconds on and 20 seconds rest while changing stations: station

SG Human Performancehttp://www.blogger.com/profile/09261420133059526840noreply@blogger.com0