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Super Man Herbs

Logan Christopher's Super Man Herbs! Natural anti-aging, anti-stress, energy, pre-workout, and more. "Unleash the Power of Nature" (for 15% off even!)

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Dale's raw protein bars

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Hyperwear Gear

Hyperwear weight vests, sandbells, steel bells
VERY recommended!

Free shipping at Hyperwear (weight vests, steelbells, sandbells, more...) for orders $49+

FINALLY a New Podcast Episode... Guest Logan Christopher and I Talk About Eating Bugs, and Why You Might Want to As Well

A new, somewhat shorter podcast episode (sorry it's been so long) just went up!  If you're already subscribed on iTunes I bet its already waiting for you :).   If you want to subscribe on iTunes then click here to do that asap.   Alternately, you can listen on

Let's Heat Up the Gym! (a Kettlebell Workout)

Heat the gym advanced kettlebell workout from GiryaGirl.comRecently one of the most faithful attendees of our small group requested to work on stamina...

Not a problem!   Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear.  Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door.   I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things.  I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below.

This certainly raised the temperatures across the board:

We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight).  I am proud to say that everyone was able to do it in a single set, which is always nice to see.  It also means that next time they'll want to choose something maybe a little heavier? :) HAHA.

Now for the circuit -- 5 toasty rounds of:

One Arm Push Ups and Some Unusual Specialty Fruit: Arkansas Black Apples (3 Videos!)

Recently discovered that I can do a few one arm push ups, and amusingly I seem to do them more easily with my non-dominant hand.  As I was telling some friends the other day, even though I hadn't been specifically training for one arm push ups, I had been doing a LOT more work with the Neuro-Grips for higher rep push ups (that in itself is another notable accomplishment) and generally stepping up with my training in a different direction.  While I consider myself to be in "long term maintenance with gradual small improvements" I w

A Benchmark Workout for Kettlebell, Ultimate Sandbag, and Track

For whatever reason--even though much like RKC Team leader Paul Britt, I do not like running at all--I am sometimes compelled to work a lap around the track into the occasional workout.  It's a funny thing, for all of my not liking to run and for a perceived "weak point" in terms of certain types of endurance, I've been told that I'm fairly fast for surprising distances.  Personal theory: the faster I go for longer the sooner the running part is over.

For fun last week I headed out to a local track with a 14kg kettlebell and the smaller of the two Ultimate Sandbags that I have (Power and Strength).  Yes, the Power Ultimate Sandbag I have is pink, and yes that is kind of hilarious (it was a gracious gift and amusingly I've found it has some surprising benefits).  One of the funny, unexpected things about it is that it seems to kind of draw people to it, I'm not sure if it's the color, or the shininess of the bag, or the combination of those two things... the other thing is, even though the shiny surface does seem to like to "grab" black bits off of a kettlebell (you might see that in the video a little) it has been very easy to clean.  After giving it a wipe with a gentle soap/water rag, and not seeing the bits disappear, I took a TINY amount of Goo Gone on a soft sponge and it came right off.  I rinsed that off too, just in case.  Despite it's not-so-tough looking color, this bag is extremely tough and built for the job.  The Power size bag is really good for learning moves before adding additional load/instability and/or when doing a more enduro-madness workout like this one.   I really am enjoying rotational lunges, they're a coordination challenge and add a different dimension to this combination.  

Some Real Health and Fitness Game Changers From Recent Interviews and More of My Backstory

I recently interviewed Errick McAdams for DragonDoor.com - working on these interviews is one of my absolute favorite "tasks".  Getting to know and share these success stories is incredibly rewarding, and I always look forward to learning more about other people drawn to the HKC, RKC and PCC.  The stories are varied as everyone starts from a different point -- some have always been athletic and played team sports in high school and/or college, others like Maggie Fazeli Fard, the Senior Fitness Editor of Experience Life Magazine discovered their athleticism as an adult.

Not many of you know this, but I really began fitness in earnest at about age 30.  While I'd been very aware of gyms, and had lifted weights (freeweights and machines) at Gold's all summer every summer home from college starting in 1996, before trying all manner of "womens workouts" most of which were based on the bodybuilding model we had back then. They worked to a point... and I probably didn't know what I was doing much either... But I wasn't getting the "shape I wanted" at the time.  And well, unless it was summer and too hot to be outside, I must admit I was bored.  So, I tried other things for several years with limited success. (Some of which--bellydancing--would make for some amusing "throwback Thursday" material for sure.) 

eBooks from Dragon Door

Get started today, RIGHT NOW:

BRAND NEW: Master the Kettlebell by Master RKC Max Shank

Master The Kettlebell: How to Develop High-Level Skills in Movement, Power Generation and Strength—Using the World’s Single Best Tool for the Job by Master RKC, Max Shank.

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE! (ebook version on sale for $14.95 until September 5th, paperback version is coming soon.)

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Good Things

Pavel's HardStyle Abs is not for sissies.  A great review for anyone who has attended the RKC Level 2 Workshop or who missed the old Bodyweight Workshop back in the day.  As well as a great intro to this powerful method of training.  These deceptively simple but difficult exercises build a strong, injury-resistant body that just happens to also look great.  Get it NOW!

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