ScorpyStell's blog

You may recall me mentioning my involvement in the KettleWorx project in a previous post. As a follow-up post, I’m really proud to see that it is continuing to be an incredible success and attracting many follower around the world. Certified Personal Trainer, Jarrod Wise from the ABC Fit Friday has been quoted on calling KettleWorx a new Fitness Phenomenon! Over the last few months, my good friend and trainer Ryan Shanahan has been traveling across the US to get the word out there and promote KettleWorX. This in turn has really helped make kettlebell training accessible to the masses.

KettleWorX is a 6 week kettlebell workout program that encompasses core, cardio, and resistance training in the form of 20 minute workouts, that if done 3x per week combined with the Fat Free in 42 eating plan will lead some pretty incredible body transformation results.

I was one of the first trainees to test out Ryan’s kettlebell workout program. He saw beyond my layers of fat and decided to take me under his wing Thank goodness for that! To say the least, it has dramatically changed my life and reshaped my body, resulting in a huge surge in my fitness levels. My testimonial is currently featured on the KettleWorx website and I totally didn’t expect this but I’ve also been mentioned alongside my before/after pics on a couple of tv spots. Check ‘em out.

On ABC15 in Arizona (April 21):

http://www.abc15.com/content/style/beauty/story/Getting-married-Follow-these-7-tips-for-wedding/v7x8MDJkaE-9P4MJcggJPg.cspx

On NBC Philadelphia (April 25) – the audience even applauded in this one!:

http://www.nbcphiladelphia.com/station/10/Get_a__Beach_Bod__Fast__Philadelphia.html

Steve Cotter is a world renowned martial artist, strength and conditioning coach and leading expert on kettlebell training.

On May 2, he will be in Toronto to conduct a 6 hour Kettlebell Seminar at Fighting Arts Collective Toronto as part of the 2009 Canadian Kettlebell Convention.

This will be a great opportunity to not only work with one of the leading experts in the field, but also as a chance to deepen your skills, gain mastery over the basics, and to take in some valuable information that will take your training to the next level. Whether you are a beginner or an athlete looking to improve your technique and lifting efficiency and capacity, this would be a great workshop to check out if you’re in the area.

The seminar will be split into 4 parts:

Part I: Qigong Breathing, Relaxation Drills and Mobility Drills
Range of motion exercises and joint mobility mixed with traditional Chinese martial arts drills such as “Serving tea cups”, Side-to-Side Creepdown and others. Experience how rooting through the ground is foundational for developing power in the body.

Part II: Review of Basic Kettlebell Drills (Swing, Clean, Press, Push/Press, Jerk, Snatch, Squat)
The advanced skills are built upon the basic movements. In this section the subtle refinements of Kettlebell lifting are studied with an emphasis on breathing, use of energy precise body mechanics. The focus is on sustained work capacity.

Part III: Unique FullKOntact Kettlebell Drills
These signature exercises are inspired from a deep foundation in the martial arts, yet refined and presented as easily learned skill patterns. During this part of the course, you learn movements using both your body weight and Kettlebells.

Part IV: Athletic Skill Development
Use of Kettlebells to increase athletic skills such as running, jumping, kicking, and punching. There is a lot of variety and a great deal of movement in this section. This section demonstrates the techniques that take the best athletes and makes them better.

To sign yourself up, go here:

http://www.agatsu.com/8112/Without_FL/CanadianKettlebellConvention2009.htm

Hope to see you there!

In a recent design project, I have had the pleasure of working with beach volleyball player Marc ‘Funk’ Roberts.

He has developed a 6 week jump training program designed to make you strong, explosive, and powerful while increasing leg strength, your vertical jump, and preventing injuries to knees and ankles. Whether you play basketball, volleyball, or just want to jump higher, you’ll want to give this workout a try. I’ve tried it, and it’s one tough workout but I found it really transferred over well to my beach volleyball games.

We’ll be launching it in 2009. In the meantime, check out the video!

This week I did a couple of hot yoga classes at Moksha Yoga’s brand new studio on Bathurst Street and I have to say I’m already hooked. Unlike the high intensity cardio workouts i’m used to doing, this one was a real change of pace. The class was very relaxed but at the same time you’re engaging your muscles in various postures that help stretch, tone, and strengthen your muscles. All of which takes place in a heated studio – which has its benefits and is also my favourite part about it. It may still be summer but come winter, this workout will be a good escape from the bitter cold.

By working out in the heat, this helps detoxify the body, increase flexibility (muscles are looser when in the heat), and helps with weight loss.

For optimum results, this is a great workout to incorporate with any resistance training program.

Check them out at:
www.mokshayoga.ca

As a long time boot camp trainee, I never thought I’d find myself teaching boot camp. This coming saturday is going to be my first time ever. Given this amazing opportunity, I’m extremely excited and pumped. For the next 3 weeks, I will be instructing alongside Funk Roberts. We’ve got an incredible workout planned – it’s going to be fun, intense and full of fat burning surprises that you just don’t want to miss out on!

Be sure to come check it out!
www.waronbodyfat.com

In any meal, you should always aim to have a good balance of lean proteins and carbs. Proteins are king when it comes to losing weight. They help your body recover from exercise and repair muscle tissue, are very low in calories and won’t be converted into fat. Carbohydrates provide your body with energy. Good carbohydrate rich foods are fine and as long as you don’t consume them in high amounts they will assist you in weight loss. With that being said, here is what i have prepared for lunch: Stirfried green beans with tofu and chicken.

Ingredients:
2 blocks of firm tofu (diced)
1/2 chicken breast (sliced)
green beans
1/2 red pepper (sliced)
1 tsp diced garlic

seasoning:
olive oil
black pepper
white pepper
salt
garlic powder
soy sauce
water or chicken broth

directions:
1. in a pan, grill the chicken with 1/2 tsp of olive oil.
2. lightly grill tofu cubes, season with salt, pepper, & garlic powder
3. heat pan, using 1 tsp olive oil, stir fry and season green beans & red peppers until desired taste & softness.

Bon Apeitit!

Yesterday was my 27th birthday and coincidentally was also Victoria Day. I had a incredible weekend doing all the things I love – everything from watching the fireworks, cooking a 6 course dinner, eating cake, partying with friends and family, shopping, and of course, fitting in a good workout! It was exactly 4 years ago that I made a promise to myself to lose the weight, get healthy and into the best shape of my life. Yes, i can say i took action, stuck with it, and have achieved all of the above but of course it doesn’t end here. I’m always looking for new ways to continue challenging myself, improve, and grow as an athlete and yesterday’s workout was no exception.

It happened pretty spontaneously. I was walking along the beach scouting a good location for a kettlebell workout until i saw these olympic rings and monkey bars which happened to be right next to a set of stairs — just perrrfect!

This workout included a warm up, cardio, bodyweight conditioning with rings, and strength training with kettlebells.

I haven’t really worked out with rings much so this proved to be a good challenge and addition to the workout. Great for muscular strength, control and stabilization. I incorporated some pull ups (that was tough, but definitely something i will work up to doing more reps of) and different variations on front flips (ie: slowing down the movement, hanging upside down w/ legs extended or bent for varied times to challenge balance)

Of course, by incorporating kettlebells this is excellent for building functional strength, toning the arms, butt, and core, shoulder mobility, and working the body as one unit. Strength & cardio training all in one – gotta love it!

In honour of it being my 27th birthday, I did 27 reps of the windmill using a 35lb kb for 1 set — my personal best to this date

Feel like a challenge? Give it a try:

ESTELLA’S BDAY WORKOUT

warm up
running stairs (10x up & down)

olympic ring front flips (5)
pull ups (3)

stair run (8x up & down)

olympic ring front flips (5)

using a 35lb kettlebell
3 rounds of the following circuit (left and right):
1 arm swings (10)
1 arm cleans (10)
1 arm military press (5)
windmills (27, 15, 10)

Yup, that’s right! Boot Camp is back again for another season. Get set for some major fat burning workouts and tough love from the Sgt starting Saturday June 7, 2008. Once you’re in, you’re in ALL THE WAY!

www.waronbodyfat.com