We are expanding our “Social Media” presence. You can now find KettleBell Olympia on MySpace. We look forward to having you add us as a friend on FaceBook, follow us on Twitter, and friend us on MySpace.
Yours In Health!
Dr. Wendy
Browsing Posts published in May, 2010
Isn’t modern technology great? Thanks to TiVo’s and DVR’s television commercials are no longer the bane of our existence. 
But wait…can commericials be good for us? I say they can!
Thanks to commercials I’m able to get in a great workout routine. During commercials I’ll do some kettlebell swings, squats, sit-ups, push-ups, planks, and burpees. Each 30 minute network show has approximately 8 minutes of commercials. So, while watching your two favorite 1/2 hour comedies you can get in a quick 16 minute workout. Don’t be scared of commercials…think of them as your workout buddy.
Yours In Health!
Dr. Wendy
1. Must be fun, ok maybe enjoyable. I LOVE working out with kettlebells. If you hate what you are doing then try something else. Swimming, walking, pilates, gyrotonics, aerobics, yoga….
2. Your exercise must raise your heart rate. A slow stroll around the park is great for movement but does nothing for your cardiovascular system.
3. No slacking. You must give 100% and you must be focused.
4. Step outside of your comfort zone. I remember how pumped I felt when I snatched the 28 kg bell (63 lbs.) I usually snatched the 16 kg and the 20, rarely the 24 and never the 28. But one day I did it and I was WAY outside my comfort zone. Well worth it.
5. Change your routine intermittently so you and your body doesn’t get bored. I jump rope and alternate walk/run when I don’t do kettlebells.
6. Interval train. 30 seconds to 1 minute of hard work then 30 seconds of rest. Keep this up for 25-30 minutes.
7. Stretch but not right before exercise. I do small stretches throughout the day to help keep me flexible. I have found the body responds better to frequent stretching for small amounts of time rather than once for a longer time.
8. Do joint mobility/ranges of motion exercises before working out. (Stay tuned for a video)
9. Move every day. Do your hard exercising 3-4 times per day then something lighter on the off days. I will hula hoop while watching tv or do crunches or squats.
10. Be consistent. See Number 9. Exercise must be part of your lifestyle. I have found that patients who exercise for health stick with it longer than if it is done for weight loss.
Yours In Health!
Dr. Wendy
I had someone ask me the other day, “What makes your gym so special?” I was so glad that I was asked this question…my first answer was – kettlebells! Kettlebells give you all-around fitness. I don’t know of any other exercise tool that provides you with stretching, strengthening (even your core), and cardio all in one. You can be at any fitness level – from the new mom who wants to get back in shape, to the grandmother who wants to be able to keep up with her grandchildren, to the tri-athlete, and martial artists who want to take their training to the next level. Kettlebells have something to offer everyone.
My second answer was – my staff. I have a very small staff…but they are the greatest. My entire office does kettlebells. They believe in them and they know that they get results. They are the greatest walking, talking testimonials. Everyone from my trainer to my receptionist to my billing person cares about seeing our patients and clients get results. They are the biggest cheerleaders for everyone who walks through our doors.
My third answer was – our location. We are one of the very few fully functioning kettlebells gyms that can offer the best of both worlds. We have the ability to train inside and we have the ability to train outside because of our location. When it’s raining we’re training hard inside…when the sun is shining we’re training hard outside. Rain or shine – it’s always kettlebell time at Kettlebell Olympia.
My fourth answer was – because we are R.K.C. certified. About ten years ago I had a friend who was changing careers. She decided that she wanted to be a personal trainer. I was so excited for her. I asked her where she was going to do her training and where she was going to study and do an apprecticeship at…she looked at me funny and told me that she was going to take a class on-line and that she could print out her certification on her own printer!
To say I was shocked was an understatement. I had never heard of such a thing. It turns out that this type of “certification” is more common than you would ever think. To earn your Russian Kettlebell Certification you must begin preparing weeks in advance. You just can’t show up and expect to “wing it”. Those who do are in for a rude awakening. The R.K.C. is the equivalent to a Russian Military BootCamp. It is intense. There are instructors and there are assistant instructors watching your every move to make sure you know what you’re doing AND that you have the ability to watch, correct, and teach others. There is over a 30% failure rate for the R.K.C. They only want the best people teaching kettlebells. In the R.K.C. system you have to re-certify every two years AND you have to do it in person. You can’t just phone it in.
If you’re interested in kettlebells and looking for a kettlebell gym then I hope I’ve answered some questions for you on what to look for and what to look out for.
Yours In Health!
Dr. Wendy
For those of you who live in Washington State, you may have noticed we have had a lot of rain and clouds lately. I know many of my patients are getting a bit tired of it and are desperately waiting for sun. Don’t let yourself become a couch potato because you don’t want to go out and get wet. Remember when you were a kid and you splashed through mud puddles and you had so much fun? How about going out in the rain and playing in the mud? How about riding your bike through a puddle? I can still remember the exhilaration of having the rain pour down on my face. Tap into your inner child and go outside and stomp in a puddle. I bet you it will be a great stress reliever.
So when did we get afraid of getting wet? In our crazy busy lives we don’t want to take time to dry off. It is such an inconvenience. Maybe if we embrace the rain we won’t get so upset and depressed. Grab your umbrella, your poncho, your rain gear and get outside. Go run, dance, jump and bike through the puddles. I dare you
Yours In Health!
Dr. Wendy
