Perfect?
“Fitness is something that happens to you while you practice good technique.”
I once read that in a book about swimming, and it stuck with me. I can remember first getting into the pool, and trying to swim as fast as I could. It felt like I was going nowhere. The problem was I had no technique. Once I took a step back and practiced drills — and focused on my technique, that’s when my times got faster.
Have you ever heard the saying, “Practice makes perfect?” Well, more precisely, perfect practice makes perfect. That is pretty much the entire training process. With kettlebells, it’s always about PRACTICE. It’s a journey. You will never really be perfect. I don’t even know what that would be, except that you work towards being as efficient as you can be with the weight. Along the way, you’re always learning about yourself and about what you can do with the weight.
I believe this is true for everything. In any activity, practice your technique, and you will be better at whatever you do.
Good technique feels good. Bad technique feels bad. I hear this all the time in the gym. People say, “Wow, it’s a lot easier when I do it right!” This is not to say that it’s easy; it’s just means it’s simpler and feels more natural.
Good technique looks good! Comfortable, flowing, beautiful. It looks relaxed and efficient, breathing properly, probably with less grunting and struggling.
The benefits of better technique include increased strength, cardio capacity, and flexibility — WITHOUT INJURY. It’s therapeutic. Aches and pains will go away. The consequences of poor technique can include injuries, aches and pains, and developing a general aversion towards kettlebell training — something that, when done right, is what everyone needs. Tragic!
With kettlebells, the swing is the base of all training. One has to master this before moving onto anything else. If there are problems in the swing, they will show up in all the other exercises. The swing is the most important movement.
For example, the outlaw swing takes the arms and back completely out of the picture. It helps people who have trouble getting their butts back and using their glutes and hams. The other drills are similar. They help to soften the swing, take the arms and back out of it. They are self-correcting. Good swing technique carries over into the other exercises. The clean is all in the legs. The figure 8 is all in the legs. If you understand the swing, you understand these exercises.
There are little nuances about training that you can only figure out with constant practice. It is often difficult to put it into words for a client. It’s just something you have to feel, and that requires practice. Meanwhile, while you’re practicing, you keep getting fitter. I don’t think you can ever reach ultimate fitness, because there’s always another way to challenge your body and your mind.
Some people pick it up very quickly. Ironically, they seem to be those who haven’t actually worked out very much. They don’t have bad habits. In contrast, avid weightlifters seem to have the worst time of all, because they are so used to using their arms, instead of legs and glutes, to lift things. They’re used to isolating each muscle and muscling up the weights, instead of using all muscles in concert. The swing is thus particularly hard for them.
Indeed, many people don’t pick up on the simple swing right away. The process can sometimes be frustrating, and it often takes a lot of trial and error. A good teacher can help a great deal. Anthony has come up with effective drills that most anyone can do, that can help fix common problems with the swing, like not taming the arc, or squatting, or lifting the bell with the arms instead of using the hips to power it up. The outlaw swing, double hand-release swing, and the hand-to-hand swing are useful variations. Sometimes, just using a heavier bell will fix the problem. However, you can’t skip on the exercises. If you have a problem, there’s always an alternate drill. There are so many way to get to your goal; there’s a way for everyone.
That’s why you never need to be discouraged. Embrace the learning process, the journey toward perfect practice. Most of all, just keep at it. Like I said, while you’re practicing technique, you’ll only get fitter and better, and you’ll find out new things about yourself.
If you keep at it, always challenging yourself, kettlebells and good technique can work wonders for you. You just have to make sure you’re always developing correct technique. Get proper instruction from someone who knows what he or she is doing, specifically someone AOS certified. Then, you’ll begin to discover the nuances of kettlebell training. It’ll be like Wow, this is cool! For me as an instructor, the feeling seeing good technique in a client is similarly, Wow, he or she’s got it! It feels good for both of us, and it looks good, too.
I bring up technique, mostly because I don’t want people to give up on kettlebells, which they’re more inclined to do when struggling unnecessarily. When done right, kettlebell training can work wonders. If it’s done wrong, people can get hurt and blame the equipment, when it’s only because of poor technique and perhaps a bad teacher.
Training isn’t just about going through the motions. It’s a daily or regular practice, a part of life. You have to commit to and take the journey, always looking to get to the next level. I myself am on this journey; like you, I have a looooong way to go. By developing technique, we can get there together.
ARTICLE
THE FREEDOM OF SELF IMPOSED CHAINS
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies.
Nothing could be farther from the truth.
I’ll let you in on a little secret…It’s not hard to get and stay fit. It’s not about hard work and deprivation.
It’s all about boundaries.
Let me explain…
When you were a child your parents set boundaries around you. They were the authority on what was or wasn’t acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.
If you failed to comply with these boundaries then you knew that there would be consequences.
As an adult you, and only you, are the authority on what is or isn’t acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world.
With self-imposed boundaries you can assure your success in anything…specifically with weight loss.
Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don’t look at this as a bad thing! Self-imposed boundaries are self-empowering.
Let’s face it, you’ve been living life without fitness boundaries.
• You eat whatever you want, whenever you want it.• You use any excuse to avoid exercise.• You indulge whenever it feels good.
Your Fitness Boundaries
It’s time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.
1. Fitness Boundary One: What you eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.
Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.
2. Fitness Boundary Two: How you exercise
I know that you’re not an Olympic athlete, but that doesn’t mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you’ll look great, feel amazing and have more energy than ever.
Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don’t be afraid to try new activities that improve your strength and endurance.
3. Fitness Boundary Three: When you indulge
Let’s face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.
Place boundaries around when you can indulge. You’ll find that by limiting your indulgences you’ll end up enjoying them even more.
Putting It In Action
Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:
1. What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)2. When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I’m going to exercise on Monday, Wednesday and Fridays from 5am-6am.)3. When will I allow myself to indulge? (Don’t go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you’ve maintained healthy food boundaries the rest of the time.
Remember that self-imposed boundaries are self-empowering.
Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you’re committed to exercising 3 times a week, soon it becomes second nature.
Valerie Pawlowski, Certified Fitness Professional, Licensed Nutrition Manager
Co-Owner PUNCH Gym Far Hills, NJ
Need help setting up your fitness boundaries? I am here to help - email me now Valerie@punchgym.com
FIT TIP
Highpull 30 sec left and rightLong Cycle Push Press 1 min left and rightRussian Twist 1 minBicycle 1 min mix the tempo with static holds and speed.Figure 8 to a hold 1 minSide snatches 1 min left and right
STACI PICK
If you’re here on the east coast with us you’ll know first hand that summer is on its way out as the chilly days of autumn seem to be creeping in. Never one to be ill-prepared, Staci is ready with the perfect chilly weather gear. New from San Diego Fit, Staci grabbed these post workout warm-ups, perfect for taking it easy on off days or to throw on right after class.
EAT THIS
There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6
1 teaspoon olive oil2 cloves garlic, minced1 medium onion, chopped2 cups asparagus, cut into 1” pieces1 cup sweet peppers, chopped3 ears of corn, kernels shaved off1-15 oz can pinto beans, drained/rinsed1/4 chopped cilantro6 whole wheat tortillas1 avocado, slicedSalsa
Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.Add the peppers and continue to sauté , stirring occasionally for 5 minutes.Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
Nutritional Analysis:
One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.