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Poughkeepsie Kettlebell

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Plateaus are temporary

You must move beyond them

Rich Kocher

YOU CAN'T OUT-EXERCISE A PIECE OF CHEESECAKE!

I have a funny storry for you. I was at a kettlebell workshop and saw an interesting and funny demonstration that really summarized and simplified the importance of eating healthy. I think it was a great motivator to stay on a well balanced diet.

They asked for a volunteer and when he came up they asked him to eat a dessert. Then another volunteer was asked for. He was asked to do snathes with a kettlebell. then they were both asked to begin. One volunteer, Victor, was snatching the kettlebell. Victor was breathing heavy and working hard. Meanwhile Joe was happily eating the dessert, smiling ear to ear. Victor was panting and grimacing. Victor was told to keep going and not to stop. When the dessert was gone Victor was told he could stop. A stopwatch took time and the whole contest took a little over 3 minutes. The dessert had 300 calories. Victor probably burned about 20 calories. Moral of the story: You cant out-exercise a piece of cheesecake.

I looked up on some caloric values for cheesecake and got a range from 300 to 930 calories! Even if you worked out at peak levels you would never be able to compensate for a poor diet of cheesecake and donuts. You just can't out exercise your poor eating habits.

The two factors influencing your fat loss are exercise and diet. You should make sure your exercise program is optimal and you should also make sure your diet is optimal for fat loss. Don't make the mistake of thinking you can exercise without dieting and get significant results. You can always try to improve your excercise program for better results. but once you do that you should also improve your diet so you get faster results. Transformational, significant results. Also to make sure you are not sabotaging your hard work at the gym.

Also don't think of dieting without exercising. You want to make sure you don't diet away muscle. You don't want to be skinny-fat! Also you want the excercise to get your metabolism going for fat loss. Studies show the most effective way to lose weight is a combination of diet and excercise.

So if your goal is fat loss get there with a combination of exercise and diet. And remember you can't out-excercise a piece of cheesecake. My most successful clients do kettlebell workouts a few times a week, take supplements, and follow a balanced diet. If fat loss with meaningful results is your goal contact Rich Kocher so he can help you toward your goals!

Rich Kocher RKC II

If kettlebells are so great, why isn’t everybody doing it? Laziness is the great enemy of Kettlebells.

Laziness prevents people from acheiving their fitness goals and dreams.

Patanjali was an Indian physician, sage and scholar. Over 2500 years ago, he collected and systematized all the known knowledge of yoga and organized it into the Yoga Sutras. He is often regarded as the “father of yoga.” Nearly all distractions and obstacles to Yoga practice listed by Patanjali come under the general heading of sloth or laziness. Laziness is said to be the inspirer of cowardice, self-pitying grief and trivial hair-splitting doubts. In kettlebells when you push yourself through a hard set or try for a new PR you must eliminate the fear and doubt in your mind. You can not feel sorry for yourself. According to Yoga philosophy, sloth is the lowest condition of nature and the human mind. Buddha and Patanjali were in agreement; Buddha pointed out that if there is any sin, it is laziness.

With kettlebells the greatest sin is laziness. If you work hard with them you get results and feel amazing.

The magic of Yoga, kettlebells, tai chi, strength training and many other artforms, fitness and life in general is in the repetition. Keep practicing, keep learning. The key is regularity and consistency of practice. This means practicing when you do not feel like it – do not give in to laziness. It is better to practice a little and enjoy it than to not practice at all. The effects of Kettlebell practice are cumulative; achievement typically comes in small increments over long periods of time. Perseverance is very important in connection to a Kettlebell practice. Remember, there is no failure as long as we continue to make an effort. Anyone who practices can obtain success in kettlebells and fitness but not one who is lazy. Constant practice alone is the secret of success.

You must stay with it!

Plateaus are temporary

You must move beyond them-Rich K

Subject: Win the Battle Against Fat Cells

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here: http://rich.getprograde.com

Yours in rapid fat loss,

Rich

PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://rich.getprograde.com

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

Subject: Healthy snack options for rapid fat loss

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.

Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"

Seriously, people really do want me to tell them what they WANT to hear.

But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:

Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)

Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

Hard boiled eggs

Low-fat cottage cheese

Hummus

Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers. You can find them here http://rich.getprograde.com

They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.

Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.

Definitely check them out

PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself. http://rich.getprograde.com

Drop the Dumbells & Give Kettlebells a Try in Oxygen Magazine

Rock Solid Bod in Oxygen Magazine

Who does kettlebell swings? Anyone looking to get in shape, from someone trying to get reinspired to get off the couch and get back into shape, to top olympians and proffessional athletes who need the highest levels of conditionining and the competitive edge. They work for all fitness levels. and check out the articles above for the amazing stats on the workouts and caloric burn with kettlebells!!

And Oh Yeah! Lance Armstrong uses kettlebells. Just one more reason to try them out.

Here is a picture of Lance Armstrong doing Kettlebell Swings!!!

If you want more information on what kettlebells are and great articles dragon door is the place. I highly recommend you buy any book or dvd from Pavel.-Rich Kocher RKC II

Poughkeepsie Kettlebell

Personal Training, Fat-Loss, Strength