As I begin a new chapter in my life I must contend with fact that I cannot work 24 hours a day. I know, sad fact of life. But alas, I will continue to teach small group training sessions throughout the week spreading kettlebell love to individuals who seek to make positive changes in their lives. Whether you want to call it a ‘band wagon’ or not, hop on and give it a try. There is much to say about people who conquer challenges in their lives. The SoF bellers have come to realize the truth in such a saying and continue to make breakthroughs in their fitness and well-being by committing to the challenges by showing up and putting in the effort it takes to make a difference. Contact me via Facebook or email if you are up for the challenge and willing to make a difference in the health and fitness corner of your life!
Yours in health,
~Cat~
SoF Updated availability
Sessions are available!
Personal training sessions are currently available weekdays and weekends!! Weekdays include early AM, late mornings, afternoons. Weekend times include early AM and afternoons. 
Private evening sessions are available after 7pm. Schedule your sessions now!
Group training sessions are forming now for weekday evenings and Saturday mornings. Reserve your spot now!
Look me up on the ‘Contact info’ link!
See you in the virtual world!
~Cat Black Holman~
TRX + Kettlebell = AWESOME!
A brand new TRX/Kettlebell DVD is now a reality and if you’re a fan of one or the other or both, you will surely appreciate the new challenges the collaboration of these two awesome pieces of equipment will bring. Total body training taken to the next level. DVD is available through Dragon Door on July 19th and Fitness Anywhere on July 20th. Click on the link below or the links on the right side of the page. Get yours!
I invested in my clients (and myself) and attended the CK-FMS (Certified Kettlebell-Functional Movement Specialist)workshop in St Paul, MN this past weekend. It was an absolutely awesome learning experience (as all RKC-Dragon Door events/certifications are) and I am looking forward to enriching the members and clients experience at SoF with the knowledge I have gained using the CK-FMS testing and protocols.
Need to know more about the CK-FMS? Visit :
www.dragondoor.com and www.functionalmovement.com
If you are not a member or client at SoF and are interested in an FMS screening or have additional questions about the CK-FMS, email me directly and we can make it happen! The CK-FMS screening is available to non-members as well. ~Cat~
My direct email: fitcat296@gmail.com
Cara’s Monday beat-down
Have you tried on your swimsuit for this year yet?…How’s that coming along?…yeah, well…a huge majority of the population is not happy with how they look in their swimsuit. Are you one of the majority? Well if you are get your disgusted in a swimsuit butt to the gym and start making a difference in your life. Even if you are not in the majority and feel like you look great in your swimsuit there is plenty of room for improvement in other functional movement and fitness areas of your life. We’re here for YOU and cater to YOU and your GOALS! Here’s an example of an awesome workout that you are likely to come across in the experience that is State of Fitness (read on):
Our very own in-house CrossFit Coach Cara Pusecker Egeland dished out a ‘Chipper’ of a workout this evening: 50 DL, 40 C&P (dbl KB), 30 sit-ups, 20 slam balls, 10 pull-ups, 5 burpees just because…now reverse and go back up the scale. Voila! All in less than 45 minutes. So are you looking for a kick-ass way to start your week and get your butt in shape? Contact Cara (visit the Contact page)…trust me, your inner hamster will be glad you did. Just sayin’…
Definition of a poser from the Slang Dictionary at dictionary.com: “someone who pretends to belong to a group only by affecting the attributes of the group.” Why am I writing about posers on this beautiful Friday afternoon? Because unfortunately every industry is infected with them and the fitness industry is no exception, and quite frankly I feel the need to vent today before someone else gets hurt (literally through bad kettlebell training).
You see, posers in the fitness industry bring a facade to the table and in the end it is the paying client who suffers as well as the reputation of that segment of the industry. An injured client is going to ramble on to his/her friends about how they got hurt doing something their trainer had them do. Blaming the kettlebell of course, not the trainer….God forbid. The popularity of kettlebells has exploded in the past couple of years and everyone is jumping on the ‘kettlebell wagon’ .
Kettlebell training is a specialty much like pilates, yoga, or Olympic weightlifting. Would you seek instruction from someone who is not certified to teach in any of those areas? No. (At least you shouldn’t) So why do people go to their typical globo-gym trainer with an online certification and no kettlebell experience or certification seeking kettlebell instruction? Well, I don’t give all the blame to the client. The fact that most clients aren’t researching kettlebell training enough to realize that it is a specialty and they see kettlebells on TV thinking that all trainers know how to use them is a recipe for potential disaster in the form of bad training and injury. Unfortunately, kettlebell training has not been marketed to the masses as a specialty like pilates, yoga, or Olympic weightlifting. I believe that most trainers are too afraid to lose a client to a more qualified trainer/instructor. The fact that kettlebells are so mobile and easy to implement into fitness programming makes them an easy target for fraudulent training. Yes, fraudulent. A fraud (the poser trainer) is someone who misrepresents (pretends to know how to teach kettlebell training correctly) themselves intentionally in an effort to gain whatever it is they are seeking to gain.
So, for anyone who is considering kettlebells for an effective and functional total body workout that never gets boring, just say NO to the posers out there that you may see on TV or sitting around in the gym. Kettlebell posers can guarantee you a couple of things: getting ripped off and likely getting injured from bogus kettlebell training techniques. Kettlebell sport and training is a lifelong sport, so invest in yourself and consult with an RKC instructor for your training. The RKC sets the standard in the fitness industry and is considered the gold standard of kettlebell certifications worldwide. Why would you go with someone who has strived for less than excellence in their certifications? To find an instructor in your area go to: www.dragondoor.com and search the instructor directory. You’ll be glad you did. And that’s no poser guarantee.
~Cat~
Workout variety at SoF
This week’s workouts are perfect examples of how to effectively utilize endurance and strength components into your fitness routine, thus helping you reach your health and fitness goals dynamicly through variety.
Tuesday night (short and sweet)
Skill set: 1 arm KB clean & squat, press to OHS reach to a windmill
Workout: For time (all ‘bellers were done within 10 min)
200m run, 20 push-ups, 200m run, 10 pull-ups, 200m run, 20 KB C&S (10 each arm), 200m run, 10 holy flippin’ goblet squats, 200m run.
Wednesday morning: (long and lasting)
5 double bell C&P
5 renegade rows each arm
5 double bell front squats
5 windmills each side
15 swings
AMRAP 20 min
…and to think we’re only 1/2 through the week! Enjoy!
~Cat~
Let’s just clarify something….there is no such scientific evidence of ‘muscle confusion’ and spending an hour on one body part does not ‘sculpt’ it to look the same as the fitness models you see on TV…it’s called marketing. Call us on day 91 or when you are completely burned out b/c of the excessive amount of time you have to spend ‘confusing your muscles’, which should be around day 14. At SoF we have the science behind the truth in fitness. We look forward to hearing from you. Train smart, not confused.
~Cat~
