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VERNON KETTLEBELL CLUB ::: join us this saturday at 10:30 am!

Posted: February 13, 2014 in Classes Available, Uncategorized
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Yes, great news, our Vernon Kettlebell Club is official!!!

Join us every Saturday morning, 10:30 a.m. – everyone is welcome, all skill levels, gym member or non-gym members, it doesn’t matter, this is open to all who want to learn kettlebell sport, improve their skills and learn some new ones and swing with some awesome, like-minded folks!  Under the careful guidance and instruction of an experienced and certified Agatsu Kettlebell Instructor, expect lots of kettlebell swinging, squatting, pressing, snatching, windmills, Turkish get-up’s and so much more!!!  We’ll do it all in a very safe and progressive way that works for first timers or for those working towards competing in Kettlebell Sport competition and everyone else in between 🙂

Start date:  Saturday February 15th

When:  every Saturday, 10:30 a.m.

Where:  Fitness Maxx (not member exclusive, this is open to everyone!:) and then once the weather is nice, I will be hosting classes in the park and at the beach again this year, it was ahhhhhmazing last year and we can’t wait to get back out there!

Cost:  $15 drop in or $120/10x punch pass.  Returning kettlebell-er?  To say thank you for loyalty and business, bring a friend and your session is on me 🙂

Is this for me?:  YES!  Everyone can participate, all ages, all genders, all fitness levels, even those with back/shoulder issues can do it and do it well, while healing their injuries in the process.

Kettlebell sport is one of the most effective, safe & FUN ways to build a rock solid core, increase your strength, endurance, mobility and flexibility all while learn a new and interesting sport in the company of some awesome people and oh yeah, burn massive calories while doing it!!! 🙂

What can I expect?:  Quality, personalized instruction in a friendly and fun group setting, together we’ll learn and work towards your specific goals and have a great time doing it 🙂   In the one hour session we’ll go through joint mobility drills and a good dynamic warm up, then get into the skill of the week and the workout and then finish off with a relaxing and effective stretch.  You’ll get your cardio, strength, core work & mobility/stretch and leave feeling accomplished and energized and excited to enjoy the rest of the weekend ahead!

Call or text Genny 250-308-6007, email ironheartpersonaltraining@gmail.com or find me on facebook https://www.facebook.com/IronHeartPersonalTraining

Genny Chippendale, IRON HEART PERSONAL TRAINING
BCRPA Personal Trainer, Agatsu Kettlebell Trainer

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Golfer? You MUST read this!

Posted: January 13, 2014 in Classes Available, Uncategorized
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230“The fundamental RKC Hardstyle Swing so closely mirrors the muscular activation patterns of the golf swing it is almost scary. Both are full body multi-joint movements that move a relatively light object to a pre stretch loaded position, then the object is smoothly accelerated using a very powerful hip drive, creating tremendous ballistic force, the object reaches an impact point where all the forces are concentrated, then the object is eccentrically brought back to rest.  The kettlebell swing and the golf swing are two of the most explosive movements in all of sport. Both movements use the tension/relaxation performance cycle to create maximal power. Strength and speed make up a powerful kettlebell swing as well as a powerful golf swing.” – Corey Howard

This is a great article that clearly explains why golfers MUST be giving Kettlebell Training a go!  Read on, then call me 🙂   Let’s make this upcoming season your best yet!  http://www.coreyhoward.com/index.php?option=com_content&task=view&id=87&Itemid=39

Serious Strength Bootcamp, Kettlebell Lessons, Vernon Kettlebell Club, Kettlebell Workshops & more!

Posted: January 2, 2014 in Uncategorized
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Happy New Year everybody!!!

 Happy-New-year-2014

I am SO excited to get 2014 ON!!!!  This is going to be an amazing year, I can feel it, I can see it, so many great people around me doing fantastic things, and I cannot wait to support and watch you all meet, exceed and create new and bigger goals for yourself in health, fitness, business & education.  Go go goooo!!!!! Let’s do this!!

So here’s what it happening in my world (and hopefully yours, haha! 🙂  this New Year:

Serious Strength Bootcamp:  swing, slam, push, pull, drag, jump, lift, stretch & smile your way to being a lean, mean, powerful machine 😉   Do things you never imagined being able to do, improve your sport performance, find those limits and push past them and amaze yourself at who you can become.  *No experience required, adaptable for all fitness levels from elite athlete to first time-in-a-long-time-er, this warm and welcoming group is awesome.

When:  Tuesday & Thursday 6 pm at Fitness Maxx, starting January 2nd, everyone is welcome, this is not gym exclusive, this is for everyone 🙂  Drop in $15 or buy a 10 time punch pass for $120
***once the warm weather returns I WILL be having IRON HEART OUTDOOR BOOTCAMP and IRON HEART KETTLEBELL ON THE BEACH BOOTCAMP once again, so get in here and get hooked on the Kettlebell like us before that happens!  I LOVE our winter home at Fitness Maxx, come for bootcamp, enjoy the sauna or stay for yoga after, but nothing beats being out in the great outdoors, right?!  Come late Spring, we’ll have both indoor and outdoor to enjoy!!  Yay!!

Kettlebell Workshop:  Wondering what the deal is about this Kettlebell?  Why is it so great???!  What can it do for you?  Come and find out! I’m holding a 1.5 hour workshop that is open to the public, everyone is welcome, no previous experience is necessary and it’s totally safe for all fitness levels, even those with back/shoulder/neck issues – it’s low impact, functional strength training that works for everyone.  In this workshop, you will learn how to swing and learn some basic accessory moves that will show you exactly why this Kettlebell business is so awesome and why you NEED more Kettlebell in your life!!!  Interested in taking the Swing Fix lessons but not sure if it is for you?  Come do this first!

When:  Saturday January 18th 10:15 am at Fitness Maxx, $10 – open to the public – everyone is welcome 🙂

Swing Fix Kettlebell Lessons:  The ONLY Kettlebell trainer in town offering lessons, I am a certified Agatsu Kettlebell Instructor AND I am an avid Kettlebell-er!  You are in good hands with me, come and learn how to do it right!   In four weeks, we learn the basics of Kettlebell Sport – the Swing, the Press and all the variations, the Snatch, the Windmill, the Turkish Get-Up and so, so much more.  Kettlebell-ing has so many benefits that I’ll run out of space trying to explain it all, it’s AMAZING.  Seriously.  Want to get incredible endurance, learn how to generate power from your core/hips, gain massive strength, speed, stamina, conditioning, flexibility, mobility, focus & have fun doing it?  In a very short amount of time????  Then you have to try this!

When:  Tuesday & Thursday 7 pm at Fitness Maxx, starting January 21 st.  Reserve your spot as soon as you can, because these lessons fill up fast as space is limited to 6 participants, so you get the benefits, care and attention of working with a personal trainer, but for a fraction of the price.  $199/8 sessions

Vernon Kettlebell Club:  I’m really excited to announce the conception of Vernon Kettlebell Club!  We’ll meet once a week for a kick*ss Kettlebell ONLY  workout and every week we will feature a Kettlebell skill to work on, learn variations, adaptations and progressions.  You will deepen your kettlebell love, know-how and skills every week with a group of like-minded folks who love it as much as you do 🙂  This club is for advanced Kettlebell-ers only, you must have had one on one training with me OR completed the Swing Fix Kettlebell Lessons OR can prove proficiency in the basic Kettlebell skills to join!  Interested in Kettlebell competition?  Let’s train together!

When:  Saturday 10:15 am at Fitness Maxx, starting February 1st, $15 drop in or $120/10 time punch pass

Group Fitness Classes atFitness Maxx that are free for Fitness Maxx members or non-members can pay a drop in ( or get yourself a punch pass as it’s a better deal)

When:
Monday/Wednesday/Friday 12:10-12:55 pm Strong Fit Fast.  Get really Strong, really Fit and really Fast in a hurry!  45 minutes is all it takes if you’re doing it right!  Strength training, conditioning, stretching, feeling awesome, it’s a great class!!  Get it DONE mid day so your evenings are free!
Saturday 9-10 am Power Up/Barbell Basics.  Basic barbell weight lifting class…that feels ANYTHING but basic, lol!  Love this class, it’s for all levels to enjoy, from grandmothers to young men, everyone gets a great workout and leaves feeling happy and ready to rock the weekend!

I also am personal training , mainly out of Fitness Maxx (my time slots are totally full right now, so if you want to train with me, please let me know and I’ll add you to my wait list), which is an awesome facility!  Love the light, the space, the people, the tools, I can’t say enough good things!  Check them out www.fitnessmaxxgym.com

Like IRON HEART PERSONAL TRAINING on facebook https://www.facebook.com/IronHeartPersonalTraining to keep up to date with what is happening!

Text/call 250-308-6007 or email ironheartpersonaltraining@gmail.com  for more details or to confirm your spot!

Now let’s go out and begin this wonderful exciting New Year, fresh start, so full of opportunity!!  xoxo   Genny

 

October 21st – 26th How to get your Iron Heart this week!

Posted: October 20, 2013 in Uncategorized
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Here’s what is happening this week!

All classes are located at Fitness Maxx

Monday/Wednesday/Friday – 12:10 pm ***BRAND NEW CLASS!!!!***  Noon Hour Strength & Conditioning Class.  All levels, everyone is welcome, free for Fitness Maxx members, $11 drop in, or punch passes are available.  Dynamic warm up & mobility drills, strength training, metabolic conditioning, core work & a good stretch, all in 45 min, it doesn’t have to take long if you’re doing it right!!  In and out and back to work on time 🙂

Tuesday/Thursday – 6:00 pm  Serious Strength Small Group Training.  In this 55 minute session, we are hitting it hard, building some serious strength & endurance.  Dynamic warmup & mobility drills, lots of kettlebell work, metabolic conditioning & strength training,   Some previous kettlebell experience is recommended but not necessary.  If you’ve taken my Swing Fix Kettlebell Lessons or have had some one on one training with me and want a group to work hard with, this is IT!!!  Only a $10 drop in!!

Saturday – 8:50 am  Power Up/Barbell Basics.  In this 60 minute class, we get a total body workout using primarily the barbell & body weight.  It’s strength training with a lot of sweat 😉   Safe & effective for all levels.  Free for Fitness Maxx members, $11 drop in or punch passes are available.

After this week, another round of Swing Fix Kettlebell Lessons will begin!!  Very excited to get started with the newest group of Kettlebellers!!!!   This next round is full, but we will be opening up another session time slot so if you want to get your swing on and learn how to safely, properly, happily use the amazing kettlebell, talk to me or to Fitness Maxx front desk!

Any questions, feel free to facebook message me https://www.facebook.com/IronHeartPersonalTraining, email ironheartpersonaltraining@gmail.com or text/call 250-308-6007 🙂

what’s happening this week…outdoor & kettlebell bootcamps!

Posted: August 5, 2013 in Uncategorized
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Here’s how to get your Iron Heart this week!:
Monday August 5th 8:50 a.m.
IRON HEART OUTDOOR BOOTCAMP @ Lakeview Park
$10 drop in, everyone is welcome!
Tuesday August 6th 7 p.m.
IRON HEART KETTLEBELL BOOTCAMP ON THE BEACH @ Kin Beach
$15 drop in, everyone is welcome, space is limited or BYOB! (Bring Your Own Bell), some kettlebell experience is recommended but not required
Thursday August 8th 8:50 a.m.
IRON HEART OUTDOOR BOOTCAMP @ Lakeview Park
$10 drop in, everyone is welcome!
Thursday August 8th 7 p.m.
IRON HEART KETTLEBELL BOOTCAMP ON THE BEACH @ Kin Beach
$15 drop in, everyone is welcome, space is limited or BYOB! (Bring Your Own Bell!)…some kettlebell experience is recommended but not required

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Kettlebell Training proven to improve core strength, dynamic balance and aerobic capacity!

Posted: May 4, 2013 in Uncategorized
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New research proves that kettlebell training “significantly boosts aerobic capacity, while also improving core strength and dynamic balance”…..buuuuut….don’t bother telling that to all the strong-men (and woman!) who have been swingin’ em’ for hundreds of years!!  They already know 😉

Click the link to read more!
http://www.acefitness.org/certifiednewsarticle/3172/

I have a cold! Can I exercise? YES please do, your body will thank you!

Posted: April 23, 2013 in Uncategorized
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Want to feel like this?…women-kettlebell-exercises…But….feel more like this today?…sick…that’s okay!

So you think you are too sick to go to the gym? Well, if it’s day one of your illness and it’s ugly, yes, you may be too sick.  The general rule is if your symptoms are below the neck, stay home BUT if your symptoms are above the neck, and you won’t scare anyone who is in close proximity (you know what I mean!), go go go!!!!  There are numerous health benefits to exercising when you are sick.

According to Medline Plus, physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance and/or severity of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.

Exercise sends antibodies and white blood cells (the body’s defense cells) through the body at a quicker rate.  Your white blood cells are components in your immune system that actively seek out and fight various forms of infection. When you exercise, these cells increase their numbers and circulate more quickly through your body. If you don’t exercise too much or too heavily, increased activity by your white blood cells can improve your ability to fight off viral and bacterial infections.  Your white blood cells are also called leukocytes. Along with your red blood cells, leukocytes form inside a spongy material called bone marrow, which forms part of the interior of large bones such as femurs and hip bones. While your leukocytes are commonly referred to simply as white blood cells, your immune system actually contains five major types of leukocytes, including monocytes, neutrophils, basophils and eosinophils, as well as lymphocytes, which are also called T cells and B cells.  When you exercise, elevations in the activity of your white blood cells may allow your body to identify disease-causing organisms more quickly than they would under normal circumstances. This effect may also result from the presence of other parts of your immune system, called antibodies, which also accelerate their activity level when you exercise.

The increased rate of circulating blood may also trigger the release of hormones that “warn” immune cells of intruding bacteria or viruses.

The temporary rise in body temperature may prevent further bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)

Exercise slows down the release of stress-related hormones. Stress increases the chance of illness and prolongs episodes of illness.

AND as if all that wasn’t reason enough to lace on those sneakers and head out for a workout, there is this reason – we are creatures of HABIT.  If you are in good rhythm, scheduling in your workouts and making them a regular part of your week, you do not want to lose that roll you are on.  Miss one day if it’s early in your cold and you are in full blown symptom-apolooza, coughing constantly, sneezing 6 times in a row and going through boxes and boxes of kleenex, looking and feeling like death……yes, please, for everyone’s sake, STAY HOME.  *BUT* as soon as you can, get back to it, even if you are still a little sniffly and low energy, you need to keep that app’t with yourself.  Go easy, be kind to yourself, scale back your intensity and duration, but get there and get something done. Then go home, eat a nutritious meal and go to bed early.  You will be proud of yourself, on track and your body and mind will thank you!

I’m annoyed by the Dove Beauty Sketch commercial.

Posted: April 18, 2013 in Uncategorized
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https://www.youtube.com/watch?v=XpaOjMXyJGk

 

So, by now, you’ve all seen the Dove Beauty Sketches commercial that has been making its rounds all over the internet.  Women are sharing and reposting, saying how it moved them, made them cry, was the most amazing and touching thing they’ve ever seen….and so on….Ummmmmm…..I am alone here, or did this new marketing campaign created by Dove do nothing for  anyone else?

I’m not moved. I didn’t get the least bit misty-eyed. I wasn’t even touched. (And if anyone is going to be moved and touched and cry, lol, it is ME!)  So it’s been on my mind the past few days, why was I so unaffected by it?  Well, after much thought, I think I get why it doesn’t move me, in fact, it irritates me.
#1.  To me, it’s conveying the message that we should put more trust in other people’s opinion and judgement of us than our own thoughts/feelings.  That we need to hear from someone else, “you’re beautiful” before we have permission to see it ourselves.  That our value is tied up in how the rest of the world see us. Ugh.
#2.  It feels borderline demeaning and completely insulting to me. Like, it’s saying that we, as women (except for that lucky! 4%), only feel as good as we look.  And we’re supposedly think we look terrible, and ARE terrible people.  With sad lives.  That we’re so superficial that our looks are the only thing that contribute to our self-worth.  And if that’s NOT the case, if we are okay with our looks and ourselves in general, then we’re not like the majority – which makes us not okay!  Huh?!
#3.  Okay, this is the major one.  The “bad descriptions” included round face, freckles, moles, etc.  The “good descriptions” were more along the lines of bright blue eyes, thin, younger, etc.  Whaaat??!! Come on Dove.  That’s ridiculous. As woman, as humans actually, we should be working towards including ALL characteristics in the “beautiful spectrum”.  Younger, older, thin, rounder, moles, freckles, laugh lines, it’s all beautiful.

The spark of a bright kind soul inside is what gives people their beauty.  No matter what the exterior looks like.  It’s cliche, but you know the saying, every person is beautiful in their own way, and wow, is Dove taking us back decades or what by insinuating that beautiful is blonde, thin, blue eyed…..

There are a whole slew of other issues that makes this marketing campaign annoying and totally out of line, but that’s enough of a vent for me to feel much better about the situation 😉

 

Is your family “suffering” without baked goods??!!

Posted: April 17, 2013 in Uncategorized
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Has your family been “suffering” ever since you have been trying to “eat better”?

Have you, very wisely, stopped baking their favourite very non-clean treats in an attempt to make it easier on yourself to stick to your meal plan?  I understand!  That was a smart move – if it’s not in the house, you won’t eat it.  Right?  Because if you’re anything like me, if I’m making cookies, I’ll eat that batter ’till it hurts, lol!  I can’t stop!  The time that I baked a recipe that was supposed to yield 36 (three sheets) cookies, and only 12 (uuuhhh, one sheet…) made it to the oven, I knew I had to get a hold of the situation.  So here is how your kiddies and/or partner can still have their cookies and you, can still have your pride, lol!

Here is the game plan:

1.  Repeat after me, “elegance is in refusal”!!!  Coco knows what she talking about.  So the first step is to get your mind right.  You know you don’t want to eat 4 cups of cookie dough.  You want to rise above!  You want to be better than that cookie dough.  You want to show that cookie dough that it does not control you!   Prepare to refuse it!  (this alone does not work, unfortunately)  (if it did, we wouldn’t be having this convo…)  We are flexing our “willpower” muscles here people!!!

2.  Prepare your tools.  So as you are getting out your bowls, measuring cups, ingredients, etc, get out your “tools”.  Every person’s tools will look a little different.  But it should be something along these lines:  water, tea, then a snack of something high in protein/healthy fat/complex carb.  What you basically want to do is, drink a tonne of water, follow that with a cup of tea, then have a snack/treat that you are okay with – something healthy, something that you would be proud of eating an hour later.  For me, I have two cups of lemon water, then a cup of green tea with a titch of honey in it.  Then, depending on the time of day, I’ll make myself either a low cal simple protein smoothie (if it’s past 3 pm) or I’ll mix up some large flake oats, protein powder, coconut oil, cinnamon and a few raisins (if it’s in the a.m.).  Then I’ll eat my snack, drink my tea and basically make myself so full and satisfied that I don’t want any of that vixen cookie dough.

3.  Okay, so you made it past the prep stage.  Baked good is in the oven.  You’re full.  Buuuut….yeah, I know, there’s nothing like freshly baked cookies, right? And they have to come out at some point….Well, you will be so full/satisfied from your “good snack” still that even those soft gooey temptresses won’t have their full power.  Here’s where my trick #3 comes in.  Pick a baked good that you don’t really like!  I’m not a huge fan of chocolate or chocolate chip cookies, so that’s what I’ll make.  Now, if they were cinnamon raisin oatmeal, I’d be tempted!  But choco. chip, mehh, I’ll pass.

4.  It’s the next day.  You’re running late on your meals, and you’re starving.  Cookie jar is righttherestaringatyou and no one is around.  You’re not really in love with those cookies but for some da*n reason, nothing has ever looked better!!!!  This is an emergency!  Now, had you have been on time with your meals, this could have been avoided in the first place, so stick to your meal timing plan!  (Because you would have been full/satisfied from your meal and not tempted)  But if life happened and it’s late, I get it.  This is where you revert BACK to step #1!  Every time you successfully refuse to “go there” you will feel proud of yourself, and you will realize, you CAN do that. Refusal is a skill.  We need to practice it to get good at it.  Willpower is not a personality trait we are born with, it is a developed skill that needs to be practiced and then celebrated when we get it right!  Then move onto step #2 – either eat your planned meal or have a snack that includes some protein, healthy fat, and depending on the time of day, a complex carb.

5.  And finally, if your family is not getting through that jar ‘o cookies fast enough, pack them up and send them away.  No, not your family, the COOKIES!   Get your partner to take the rest to work, his/her coworkers will think you’re super awesome and you’ll be feeling smug knowing that yah, you are, and that you made it through the Battle of Baking!!!  I remember my first victory like it was yesterday, seriously, I do.  It’s important!  This seems like trivial silly stuff, but it’s not. All these little victories add to our confidence and to the development of willpower of IRON!  You can do this.  Now go bake something!  🙂

Iron Heart Personal Training

Posted: April 13, 2013 in Uncategorized
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Iron Heart Personal Training is coming alive!  Website and blog are currently under construction, so stay tuned, it’s coming!  In the meantime, find Iron Heart Personal Training on Facebook for all the latest…..xo

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