Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
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Ader Kettlebells
The quality you want, at the price you deserve. The best kettlebells on the market, available from Kettlebell Inc.
Training articles on functional fitness, kettlebell training, and fat loss, from experts in the field. Video exercises and training tips, interviews, and more! All back issues absolutely free!
You Can Make a Difference!
For every 18lb Pink Kettlebell or Kettlebell for the Cure Cap, Kettlebell Inc. will donate $2 to the Dallas County Affiliate of the Susan G. Komen for the Cure Foundation. More details and products at the link below.
Dozens of videos on functional fitness and kettlebell training from top instructors. Basic exercises, new exercises, training tips, DVD trailers and more. Add some variety to your workouts or brush up on your form. See how the experts do it!
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Introducing Lisa Shaffer's
In Depth Kettlebell Foundation DVD
This Innovative, One of a Kind, interactive workshop DVD allows you to take one of Lisa's Workshops when and where you want! Filmed during a live workshop, you see Lisa's instruction on the Foundation Kettlebell Exercises as she taught her workshop participants. Reinforce what you learned with interactive working sets! And Much More, click on the link below to see it all!
See Photos from
Lisa Shaffer and Lauren Brooks
"Total Body Sculpt"
Kettlebell Workshop
Come and see some pictures from the "Total Body Sculpt" Kettlebell Workshop held on September 27, 2008 with Lauren Brooks and myself in San Diego. It was a fantastic workshop and everyone had a great time!
NEW NoFearFitness Kettlebell Basics Wallchart featuring Lisa Shaffer. 7 of the basic exercises outlined with sample workout plan and kettlebell safety. Check it all out at the link below.
Kettlebell for the Cure
See what it's all about..
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#1231 - 11/16/06 11:02 PM
Re: workout 2. week 11/13/06
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Thanks Lisa! Hope your head cold is better!
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#1232 - 11/19/06 06:37 PM
Re: workout 3. week 11/13/06
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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11/18/06
circuit, 5 rounds. 1 minute rest after each round complete. and 30 seconds rest after snatch only.
snatch w/35lber 5x15/15
slingshot w/35 lber 5x20/20
alternating MP w/2 26lbers 5x6
bent over rows w/35lber 5x6/6
windmills w/26lber 5x5/5
clean and squat w/26lber 5x5
Hindu squats 5x10
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#1233 - 11/19/06 06:40 PM
Re: workout 4. week 11/13/06
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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11/19/06
guard attacks w/2 26lbers 5x5
getup situps with 26lber 5x5/5
swings w/26lber 4x20/20
2 arm swings w/53lber 1x10, 1x10
TGU w/ 26lb 2x2/2
clean and press w/26lber 5x5/5
double front squat w/2 26lbers 5x5
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#1234 - 11/23/06 10:32 PM
Re: workout 4. week 11/13/06
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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11/23/06--had to travel to Chicago for work 11/20-11/22...a really bad rain storm headed up the east coast. I only arrived about 2.5 hours ago and missed Thanksgiving dinner entirely...but arrived at my parents' home in time for dessert and a nice goodie bag to bring home..
I felt like doing a quick workout after eating a piece of pecan pie  but took it easy today.
clean and press w/26lber 2x5lr
swing, snatch, swing, switch hands w/26lber. 2x10lr
one arm rows w/26lbers 2x5lr
one arm front squats w/1 26lber 2x5lr
TGU situps w/26lber 2x5lr (4th and 5th rep were a challenge)
TGU w/18lber 2x5lr (4th and 5th reps was also difficult)
tomorrow I am off from work,and plan to get back to regular workout for the rest of the week....this past month with travel etc has made my workouts far more erratic than I care for.
Hope everyone had a great Thanksgiving! Regina
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#1235 - 11/24/06 08:52 PM
Re:
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Weight is 148 lbs 
clean and press w/35lber 3x2lr, w/26lber 4x5lr
one arm rows w/35lber 5x5lr
squat one arm w/35lber 5x5lr
one arm swings w/35lber 5x20lr
2 arm swings w/53lber 2x10
TGU situps w/26lber 4x5lr
TGU w/18lber 3x5lr
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#1236 - 11/25/06 09:50 AM
Re:
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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11/25 workout
circuit 3 rounds
bosu squats (no weights)
windmill w/26lber
30 second plank holds on bosu
swings w/36lber 1x25lr , 1x20 lr , 1x10 lr
Alternating press 3x5 w/26lber
renegade rows w/2 26lbers 3x5
double front squats w/2 26lbers 3x5
Boxing and heavy bag drills 45 minutes
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#1237 - 11/25/06 09:53 AM
Re:
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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Nice workout Regina.
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#1238 - 11/25/06 02:46 PM
Re:
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Thanks Lisa! I am wondering though for weight loss besides HOC workouts, if it is ok to go heavier on the weights for bell workouts 1or 2 x a week and still drop weight? or would it be better to stick with high reps on swings and snatches with lower weights for now??
My goal is to drop another 25 lbs, so I have been adding some High intensity interval cardio like spinning and boxing with heavy bag work to the mix. so I can continue to drop weight. I also have to be mindful that I do not overdo and get addicted to the stimulus of working out again..I have been guilty of overtraining in the past which led to injuries.... 
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#1239 - 11/25/06 04:14 PM
Re:
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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Yes, all of your workouts do not have to be cardio focused to still lose weight. You are still burning calories. Just watch the diet closely.
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#1240 - 11/26/06 04:44 PM
Re:
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Decided to do kickbox class at the gym. I joined so I had access to heavy bag and spin bikes and sauna, steam room. it was 50 minutes of shadow boxing, squats, kicks, punches, jacks ..not a smart move..as I did it first and it tired me considerably. the 5 rounds of HOC with the heavy bag I had planned, became 3. I am already sore as I sit to type this...won't make that mistake again.
HOC--3 rounds, used the 26lb bell for entire workout
2 minute heavy bag work
snatch 1x10lr
2 minute heavy bag
swings 1x10lr
2 minute heavy bag
clean and press 1x10lr
1 minute jump rope/1 minute heavy bag
slingshot 1x20 lr
2 minute heavy bag
one arm front squat 1x10lr
2 minute heavy bag
3 rounds, rest was 30 secconds between bag/ballistic, 1 minute rest after each round.
windmill 1x3 lr w/26lber
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#1241 - 11/26/06 08:47 PM
Re:
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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- clean and press challenge. read about on a blog. Ladies are to do 14 reps w/2 26lb bells or 12 reps with 2 25lb dumbbells.
decided to give this a shot w/2 26lb bells double clean and press 1x14
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#1242 - 11/26/06 11:54 PM
Re: Goals/Bio
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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DOB 4/30/71, 35 years of age, 5 ft 3, 1st woman in CT to be a certified KB instructor. live in Northeast part of CT. Current BW 148 lbs. (February 2005, topped the scales at 180 lbs with a body fat percentage of 39%.) BF is approx 29%.
Goals for 2006
1. maintain 148 lbs or drop to 145 lbs by end of December.
2. TGU w/26lber 1x3 lr (can do it once on right, can get to knees left)
3. press 35lber 3x3 lr (can do is 2x2 now)
Goals for 2007--By my 36th birthday,
1. Drop to between 125-130 lbs for my BW
2. Body fat percentage to 18-20%
3. Double clean and press 2 35lb kbs 14 reps (can only push press it 5x now with full body attack)
4. Press 35lber 5x5
5. TGU w/26lber 3x3 lr
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#1651 - 11/27/06 07:01 PM
Re: Goals/Bio
[Re: Regina_Hurley]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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woke up pretty sore today..my abs, triceps and forearms..no workout today.
8 hours of sleep.
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#1652 - 11/27/06 09:52 PM
Re: Goals/Bio
[Re: Regina_Hurley]
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Mark_Edwards
Not going anywhere for awhile
Registered: 08/20/06
Posts: 468
Loc: Chubbuck, ID, USA
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Excellent progress and reasonable goals. Body fat percentage is a more reasonable measure than BMI. Clarence Bass recommends getting lean before trying to build muscle. Decent weight loss almost always includes fat and muscle...whether you want that result or not. Ten years ago (age 40), I followed Barry Sears' Zone diet strictly and skated 70+ miles each week. June 1996 (204 lbs). November 1996 (187 lbs). April 1997 (173 lbs). July 1997 (162 lbs). BF was 21% in July 1997. Consistent diet and exercise is the key.
I wasn't consistent. Currently 196. BF 25.5%. Work and family demands can derail the best of intentions.
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#1679 - 11/28/06 06:17 PM
Re: Goals/Bio
[Re: Mark_Edwards]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Thanks Mark.
No workout today. 1 hour massage...feel very relaxed..a lot of tension in my upperback and neck..will incorporate more joint mobility in the am for my neck etc.
tomorrow is back to workouts. soreness is gone.
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#1698 - 11/29/06 04:43 PM
Re: workout 1
[Re: Regina_Hurley]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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clean and press w/35lber 5x1 LR
double clean and press w/2 26lbers ladder
3x1, 3x2,3x3
Lat pulls at gym w/60 lbs 1x5, w/55lbers 1x5
renegade rows w/2 35lbers 5x5
2 arm swings w/53 lber 5x5
Guard attacks w/2 26lb bells 5x5
TGU w/18lber 5x3 lr
Double front squat w/2 35lbers 5x2
double front squats w/2 26lbers 5x3
Joint mobility done throughout day on neck, shoulders, upper back,
workout 2
spinning class 40 minutes..moderate intensity...recovery time was real quick after each interval. intervals of hills, jumps, speed drills..
treadmill..1 mile run...10 min pace, till 0.75, than ramped up speed to 9 min mile for rest of run.
10 minutes in sauna
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#1708 - 11/30/06 05:08 AM
Re: workout 1
[Re: Regina_Hurley]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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That's a lot of work Regina. Don't burn yourself out.
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#1712 - 11/30/06 11:59 AM
Re: Goals/Bio
[Re: Regina_Hurley]
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Mark_Edwards
Not going anywhere for awhile
Registered: 08/20/06
Posts: 468
Loc: Chubbuck, ID, USA
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An interesting exercise to fix the neck and upper back tension is found in Egoscue's "Pain Free". Stand facing a wall, pigeon toed and close enough to touch your nose to the wall. Hold your arms out to your sides level with your shoulders, at 45 degrees above your shoulders and overhead. That movement stretches the upper back and area between the spine and scapula. Good stuff after a long day laboring over a keyboard. Hold the 3 different positions for 30 seconds to 1 minute...depending on what you can handle.
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#1722 - 12/02/06 05:35 AM
Re: Goals/Bio
[Re: Mark_Edwards]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Thanks Mark
I did try that exercise and it helped a lot. I do make a point to get up every hour from the keyboard as well...and limit my time on the computer at night.
Workout 12/1/06
clean and press w/35lber 5x1 lr
bent over row w/35lber 5x5 lr
double swings w/35lber 5x5
TGU situps w/26lber 4x3 lr
TGU w/18lber 4x1lr
double front squat w/26lber 6x5
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#1752 - 12/03/06 04:48 PM
Re: workout 2 and 3
[Re: Regina_Hurley]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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12/2
Boxing drills with bag..2 minute intervals, with rest, 15 minutes sparring (one wears mits..other hits) kettlebells gave me good solid slip back..jab,cross, slip, jab with right arm.
KB demo..as Boxing instructor and I are talking about teaching kbs to the golden gloves she trains for a fight in January..my endurance got her attention
swings, snatch, clean and press, front squat, double clean, double swings, double front squat, TGU, TGU situps.
12/2 afternoon
Kickbox class.. 30 minutes..2nd part was with new instructor..which was more like an aerobics class  till I got to teach the last 15 minutes...
Renegade lunge with 26lb kettlebell (rest of class used dumbbells)--bob and weave under imaginery rope holding a kettlebell by its horns.
I nicknamed this the Shaffer Lunge..after Lisa...as she gave me this one while I was her client and its a smoker.. Lunge left leg, front squat, lunge right leg, front squat= 1 rep. holding bells by horns. 1x10,
12/3
3.5 mile road race..with my friends and their kids..the 4 year old ran one mile than went in the jogger...his 8 year old sister...ran 3 miles and kept pace with me..that little girl was outstanding..and sprinted at the end with me. ..34.5 minutes..which is about a 10 minute pace..2nd race since the achilles injury..felt good....the endurance from my kb work has really changed how I finish..as I sprinted the last 50 yards and had the energy to finish without sucking wind. 
15 minutes in the suana and 10 minutes in whirlpool,
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