Fitness is in the details. And, as you can see the value and reward of fitness can be extremely rewarding and exciting. However, if you’re not following a solid, result driven program- you’re not doing it – you are not getting fitter, healthier, stronger. You are also not losing weight, or shedding stubborn pockets of fat.
SAD FACT: You can work out and diet without getting ideal, lasting results. Actually, sadly, many people that go to fitness classes, the gym or even work out at home are not getting any lasting benefit from the time they are spending.
Ask yourself– are you in pain when you workout? Then ask yourself, how long have you been ‘working out’? – Okay, now have you see your ideal results? Real results; lean, strong, flexible, mobile muscles. Energy and health. Are you able to show off your hard work on the beach or in a great pair of jeans? Are you able to move freely with out limitations? If ‘not really’ or ‘not exactly’ came up, then we have a clear indication that your effort is not transferring into it’s full reward.
Lets Start with the basics. Instead of just looking at Body Fat lets evaluate your entire body; from your body composition to your muscle imbalances, plus your energy levels and internal health.
Take a look at the first chart provided, and identify the areas where you feel your body is asking for help:
*** If you identified 2 or more areas of the body, it is crucial to reevaluate your training routine (or lack thereof).
What muscles/areas of the body did you identify? The relationship between your muscles matters! When one muscle is stronger than its opposing muscle, you have an imbalance. As an example if you do push-ups daily, but never do rows, pull-ups, or other upper body pulling movements, there’s a good chance your chest is far stronger than your back, and you likely have a strength imbalance. This imbalance can cause shoulder injury, back pain, neck pain, a lack of strength and even headaches!
Muscle Imbalance is the exact issue that causes knee pain and injury, back pain, headaches, instability, a lack of performance and a lack of ‘athleticism’, plus these imbalances make you more susceptible to injury when you participate in recreational sports like skiing, surfing, jogging, basketball, running and other such activities.
- The KB Body, KB Scorcher and 7 Day Lean Series & programs work to activate both the Posterior & Anterior Chain – evenly
- KB trademark motions work on balance, agility, stability, strength, joint mobility, metabolic conditioning, reaction and flexibility.
- Locomotion (correct movement) that is knee safe, limited on impact but limitless in cardio is a staple in every session.
- Stabilizers – KB trademark motions are focused on balancing out your body, activating (‘firing up’) inactive muscles and reaching all the smaller muscles in your body.
- Programing is KEY! Overtraining or stacking your workouts incorrectly can lead to a decrease in results and a spike in fat storage. KB Body & Scorcher Series have the program worked out for you.
Bulk Legs, Knee Pain, Instability & Weakness, (Undefined) Glutes & Abs: If we take the same principle and apply it to your lower body we can answer a lot of questions about why women get bulky legs, yet can never build out great gluts and abs. You might be squatting, lunging and running to get lean legs and for some reason all you see and feel is your quads (front of the legs) getting bigger! This is actually a common ‘epidemic’ called Quad Dominance. When you are quad dominant, you are basically suffering from a muscle imbalance, dominantly over using your quadriceps muscles to perform motions like squats, lunges and even abdominal drills! You can be doing glute or ab exercises yet training and developing only the front of the leg (for many females and athletes that is scary!). These are actually very simple imbalances to correct.
The kettlebell swing (you can perform it with a kb or a dumbbell) is a key motion in activating your gluteal muscles. Similarly your core and abdominal can easily be reactivated after performing some of the key posterior chain KB motions. Dasha takes great care in this because she has suffered from quad dominance herself. She understands how vital it is for her celebrity clients, and her regular students to put the work in and receive the exact results they want (and often need for work and movie roles).
The worst thing you can do is train, train and train, yet not see the results for which you work so hard. When you do the Body & Scorcher Series workouts, or take a KB trademark class the attention is specifically paid to balancing out your body. If we push, we pull! If you train plyometics we make sure your body is not overdeveloping and overloading the quads, and we breakdown the basic squat into glute activating motions like Cat squats, Warriors, One-inch Butt Lifters, Swings and more!
A Lack of Mobility, Tightness & Back Pain: simple daily activity such as carrying groceries, sleeping, working at a computer, sitting in one position for a long time, lifting a child or going out for a recreational training activity like running can cause muscle imbalance, pain, instability, weakness and injury. Your opposing muscles and muscle groups are supposed to work together. But, it doesn’t always mean that they do! Muscles must be balanced in terms of mobility, strength, flexibility and range of motion. It takes more than just brute strength, running on a treadmill, lifting things up and stretching to get a balanced body. A body built for longevity is made through key components:
- Foam Rolling
- Dynamic Stretching
- Static and Active Isolated Stretching
- Spinal Alignment
- Joint Mobility
- Key Breathing
All 6 key factors are covered in the Recovery DVD, which, within your first 60 days should be done at least once a week. After that the Recovery session can be done every two weeks. You will feel less back pain, knee pain and other such imbalance issues. You will also gain a new perspective on your body, getting to see how it functions and getting to know where it is weakest and strongest. A key tool for developing the body you want!
- Look at yourself in the mirror.
- Be honest as you identify your body fat estimation based on the silhouette on the diagram.
- Remember this is you today. If you want to change anything, you can and you will.
- Remember, the human body has amazing potential.
- 10-12% is essential
- 13-20% is considered a healthy range for athletes
- 21-24% is healthy for fitness
- 25-31% is considered ‘acceptable’ range
- 32% or above is considered obese
It’s completely okay to fall into the ‘acceptable’ range and still feel like you want to look even better! It’s actually okay toEmbrace Your Desire to Look Better! It is perfectly okay to want to be fit in time for a class reunion, a wedding, a big party, vacation or the swimsuit season. What you will find is that after the initial 60 day transformation program you will start to enjoy fitness. You will find new challenges, goals and believe it or not, you will miss your workouts with Dasha if you skip them! You know why? It’s because fitness and your workouts should also be fun! One more fact: Fitness should make you look and feel better.
- Repetitive Exercise
- Stress About Fitness
- Constant Sacrifice
Hormones Have A lot To Do With It :
When you breathe incorrectly during exercise, or when you stress or get lack of sleep your adrenal glands release the stress hormone cortisol. That response, which is meant to give you a burst of energy for fighting or fleeing, causes you to accumulate and store fat specifically in your belly. Additionally, cortisol production can remain at high levels due to sustained stress, and leave you craving high-sugar or high-carb foods.
Produced by your fat cells, leptin plays a role in appetite control. It can also slow your metabolism! How? Research has found that excess body fat can cause a condition known as leptin resistance, which means your brain isn’t affected by leptin even though your body contains higher levels of it.
Every time you down a carb dominant meal or drink a sugary drink your blood sugar spikes up. In response, your body releases insulin, whose job it is to pull extra glucose (sugar) from the bloodstream. Gaining weight can often lead to insulin resistance, a condition in which cells become less responsive to the hormone, and to diabetes.
Beat the Hormones:
- Key Breathing
- Correct Training Program Design
- Nutrition to Match and Optimize Your Training
- Activate Your Metabolism
- Rest/ Work Ratio
- Specific Workout Prescription
- Food Pairing & Timing
- Workout Structure & Timing
Fitness is for EVERYONE Younger, pregnant (with doctors permission), men, women, those that haven’t worked out for a long time, or ever.
Find time to workout Many people prefer to train at home. It saves time, and if the routine is done correctly it can be far more effective and efficient than the gym. Your workout must be free from stress. It should aim to build your relationship with yourself. Your workout time should be your sacred time. That is why every Body Series and Scorcher Series training session is under 60 minutes. We found that having a 35-45 minute workout is often more effective, burns the same amount of calories and keeps our students from rushing or over stressing the body and mind.
History In the 1900’s people world wide were active between 6-10 hours a day. Today most of us make our livings with our minds instead of our bodies. We drive to work, we drive to run errands, we have more technology to help us clean our floors, wash dishes or mow the lawn. We sit all day at work and we also commonly entertain ourselves by sitting. It seems like we are living the dream, right? Actually we are hurting ourselves, becoming unbalanced, inactive, sedentary, weak, out of shape, uncoordinated, fat individuals.
According to a poll of nearly 6,300 people by the Institute for Medicine and Public Health, it’s likely that you spend a stunning 56 hours a week sitting in a chair, staring at your computer screen, working the steering wheel, or collapsed on the couch in front of your big screen TV.
Worse Fact? Women are often more sedentary than men since they tend to play fewer sports and hold less active jobs. Having said that, to succeed, you need an approach that’s built around the modern lifestyle, you also need a result proven approach; one that works with time constraints and your individual needs.
So, what are you waiting for? Remember this is your body TODAY, you can change anything you want, and keep anything you want. Yes, it is a matter of simple science, program design and a little faith from you.
Lets Get Started! – Dasha
*Results may vary from person to person. We always advise you to try the program for yourself and see what a real and scientific training regiment and nutrition plan like one of our fitness & nutrition programs: 7 Day Lean, Scorcher Series or Body Series can do for you.