Going back to even hundreds of years ago,
Kettlebells were reserved for strong men
only.  Today, they’ve made their way into
modern day personal training studios and
people are loving and hating them!

Long ago, strongmen were referred to as
“kettlebell men.”  And special forces
military men sucha as Navey Seals have long
incorporated kettlebells into their training.

Largely unknown until 2001, kettlebells are
becoming commonplace in the training rooms of
professional sports teams and personal
training studios.

Why?

The benefits of kettlebells over more
traditional dumbbells are that many of the
moves performed with them force the entire
body to work as a unit.

The entire kinetic chain from your feet all
the way to your head are engaged into one
coordinated movement that promotes functional
strength that translates into increased
performance in sports activities as well as
the activities of every day life, like
getting in and out of your car, lifting your
kids into the air, or even just raking
leaves.

The goal of kettlebell training is to build a
lean, athletic body that becomes a fat
burning machine.  They don’t promote that
“super-huge” look that many people are afraid
of when they begin a strength and
conditioning program, and they ultimately
create a more lean, athletic looking body.

Kettlebells help develop functional strength,
flexibility, and endurance all at the same
time.

Following, is a series of kettlebell moves
that you can do almost anywhere, and that is
sure to give you an awesome strength and
aerobic workout at the same time…

1. Kettlebell Squat
2. Double Arm Kettlebell Swings
3. Single-arm Kettlebell Swings
4. Hand to Hand Switch
5. Kettlebell Power Cleans
6. Kettlebell Power Clean and Press
7. Kettlebell Snatch

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To receive a copy of my full report on why corporate fitness is essential to maximizing your bottom line, go to:

http://www.NomadCorporateFitness.com

You can also request the report here by filling out this form:

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Sign-up for your Free Class today at www.NomadBootCamp.com

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Tonight’s channel 15 segment should be provacative. I will be discussing the down to earth truth about how to lose weight - once and for all. More specifically, I will be discussing four of my secrets to finally achieving the weight loss, health and fitness results you want.

And this is only the beginning, at the bottom of this page, you can fill out the form to receive the full 10 page report I’ve written on the subject. I was up late last night, bleeding into the keyboard to get this done for you.

Well, that might be slightly dramatic, but I will tell you something, this subject is important to me. So important that I’m willing to do anything I possible can to make s difference in fighting the growing waistline of America. For more than 15 years now, I’ve been fighting for you. Working hard, setting a good example, and honing my skills as a coach to help you achieve results. I really do want to help you.

So, take the first steps today. Watch my regular fitness segment on Channel 15 tonight, download a copy of my full report by filling out the form below, and then if you’re ready to truly transform, give me a call.

Here are the four secrets I’ll be discussing tonight…

Four Secrets To Finally Achieving The Weight Loss,

Health And Fitness Results You Want….

1. The secret to making a simple Commitment to your exercise program. The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN. The real “secret” is quite simple and I’ll distill it for you right here: eat 5 to 6 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3-5 times a week. Take out your calendar right now and mark off three days each week for the next 17 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

1. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

1. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

1. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%

“Finally, The Truth About Weight Loss”

“Wisconsin’s Top Personal Trainer and Corporate Fitness Coach Reveals Insider Secrets the Weight Loss and Fitness Industry Don’t Want You to Know.”

Fill out this form to get immediate access to this amazing report:

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The Nomad Boot Camp is off to a great start.

We would love to have you!

Sign-up for your Free Class today at www.NomadBootCamp.com

Take care,
John

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1) The Scorpion

2) Dive Bombers

3) High Knees and High Heels

4) The 10 Push-up to 10 Jumping Jack Combination

5) Super Skier

6) Weighted Hoola Hoop - Thought it might be fun to bring this in

Boot Camp Has Started and registration is still open.  Go to:

http://www.NomadBootCamp.com

You can sign up for a free class to try it out.

See you soon…

John

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As many of you know, I practice yoga regularly. It centers me and helps me tremendously in managing the stress often associated with running my business. Not only that, it makes me stronger and more flexible and always leaves me feeling like anything is possible.

Research shows that yoga can also be very beneficial for children. Children learn better when tension is reduced. And of course, any way we can encourage our children to be more active is a step in the right direction.

Yoga is a very natural form of exercise for children. Kids are a lot more flexible than we are, and therefore, it is usually much easier for them to move through yoga postures and poses. And so with minimal effort practicing yoga regularly promotes flexibility, increased muscle control and coordination, and concentration.

Finally, one of the best things about yoga is that part of the practice is accepting where you are right now and working from there. Children don’t have to be super athletic to practice and have fun with yoga.

Here are 5 Yoga Postures you can practice with your kids. Both of you will benefit…

1) The Stork
2) Bird in Flight
3) The Fish Hook
4) The Wood Chopper
5) The Arc

Have fun and check back over the weekend to see the video demonstrating these exercises.

Take care,
John

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I just got back from Vegas. That’s right…Vegas Baby, Vegas!

Actually, it was a business trip. One I take at least quarterly to go and mastermind with fellow fitness business owners who are just like me (we don’t always go to Vegas). Guys and girls who thrive on the thrill of the entrepreneurial life, and at the same time remain steadfast in their commitment to helping people live better and be healthier.

We spent two days working hard, locked in a hotel room and taking turns taking punches to help make us stronger and push us farther forward faster. I’m exhausted and I didn’t sleep enough while I was there, but that’s what this is all about. Because while we work hard, we also like to celebrate our success.

The sensation I’m feeling this morning though, has to do more with a very important topic for the world in general. It’s a public health issue and while it’s fresh on my mind I feel it important to make a statement or two about the burning in my eyes, the dryness in my throat, and a feeling deep inside my lungs that makes me heavy with concern.

You see, everywhere you go in Vegas, people are smoking. And if you’re a non-smoker who comes from a place where they have outlawed this detrimental habit, you can see, smell, and feel the effects of this intrusion everywhere. Even in our conference room (down the hall from the casino) I could smell and feel the drift of death seeping through the walls.

I put up with it because I had to. It’s one of the many sacrifices I made to make this trip and take another opportunity to be inspired and learn from my colleagues (and play a little Texas Hold ‘em). But the bigger point I want to make is that second hand smoke will kill people if we let it. And like it or not, eventually, the world will have to accept this tarry fact, and the smokers of the world and business who thrive on them, will have to find some other way to live. And Preferably a means that makes them healthier and does not intrude on my desire to stay clear of the drift of death.

I hear lots of arguments about how detrimental the smoking ban can be to local businesses and that smokers have rights too. I heard the same arguments when living in San Francisco and they banned the dirty habit 10 years ago. I feel the same way now that I did then…

If we as a culture must depend on a deathly habit to survive, we are in a tremendous state of denial about why we are all here and what is truly best for the evolution of our species.

I realize that you might find that last statement to be somewhat dramatic.

Well, it is.

The truth often is…

Take care and see you back at the studio soon…

John

PS Bootcamps start October 6th. Lock in your spot before they’re all gone. There are only 19 left. Go to: http://www.nomadbootcamps.com, or call us directly at 831-9256.

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Be A Fitness Nomad…Click here for details

Take care,
John

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I walked my son Carl to school the other day as I do on most mornings. On this particular day, I took him all the way up to his classroom. And what I found there was disturbing…

It was a teacher eating a bag of Cheetos in the hallway. She confessed out loud to a colleague of hers that this was her breakfast. She had been running around like crazy that morning and did not have time to eat. An excuse I hear often, but don’t have to accept.

Not a great example for the children she works with on a daily basis. And as it turns out, this example is much more powerful than you might think. In a recent study published in the April Issue of Pediatrics. Gary Foster, Director of the Center for Obesity Research and Education at Temple University led the study, which showed that focusing on food and nutrition education in schools had a significant impact on the number of kids who got fat during the two year experiment. Five schools in Philadelphia participated in the study.

In this study, the school based interventions led to a 50% reduction in the incidence of overweight children. Not bad, however, 100% would be better, which still indicates that we have some work to do. Like encouraging more exercise and balanced nutrition at home that focuses on whole foods. Kids in these Philadelphia neighborhoods for example spend an average of $2 per day on snacks that average 600 calories!

Schools present a fantastic opportunity to implement programs that target childhood obesity. Kids spend a lot of time there and very often eat both breakfast and lunch at school. If we’re really concerned for our children and our future as a country in general, it’s time to start taking more responsibility for the food choices we are recommending, offering, and practicing ourselves at school. If a second grader sees you eating Cheetos in the hallway outside his classroom, what does that say to him?

Part of the problem is that high fat, high calorie food that is not very nutrient dense is cheap and convenient. So when money gets tight and time management is poor, people go for the stuff that’s easy, fast, and the worst for their body.

Following are the Strategies That the Schools in the study implemented:

Nutrition Policy: Soda was replaced with water, 100 percent fruit juice and low-fat milk. Snacks were capped at 7 grams of total fat, 2 grams of saturated fat, 360 mg of sodium, and 15 grams of sugar per serving (For the record, this is still not aggressive enough for me). Candy was also eliminated from the school premisis.

Nutrition Ecuation: Teachers received 10 hours of training in teaching nutrition, and students received 50 hours of nutrition education over the course of the year.

Social Marketing: Kids were rewarded for healthy snacking and encouraged to save their appetites for healthy meals. Nutritious snacks and drinks earned them raffle tickets to win prizes.

Family Outreach: Nutrition educators encouraged parents and students to purchase healthy snacks. Students were challenged to be less sedentary and more physically active, and to eat more fruits and vegetables.

And finally, eating Cheetos in the hallway was outlawed and labeled as a federal offense

If you are interested in more information about nutrition and weight loss you can request a copy of my Free Report, “How To Master Your Metabolism” by filling out the form below.

Take care,
John

Fill out this form to receive your Free Report, “How to Master Your Metabolism.”

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