Kettlebells Two Issues Holding Back

Jason Kane
asks if there are
Two issues
holding
back your
kettlebell
swing? P8
Death to
the standard
assessment
By Taylor Lewis on P30
can kettlebells
& sprint training
really work?
By Franz Snideman on P6
What do you
have that
a brand
might want?
By Vickie Saunders on P16
Issue 19 APRIL 2016
Issue 19 April 2016
New members welcome
34
Events Schedule
35
Subscription details
35
In this issue
Shooting the breese
Stop chasing pain
Franz Snideman Says...
IN THE NEWS
10
22
Made for life 12

PODCAST 15
Ask Georgie
24
Education matters
16
Photocall
26
The Habit Coaching System
20
Taylor Lewis Says...
30
FOOD MATTERS
24
Coachs corner
32
26
CONTRIBUTORS
JAMES BREESE
Twitter @kettlebellfever
Profession Kettlebell Fever
founder feature Shooting
the Breese Likes Rugby and
coffee Dislikes Football
and tea Perfect Day
Snowboarding on a clear blue
day, after overnight snow.
Taylor Lewis
Twitter @tlstrength
Profession Strength Coach
feature The Key to Success
Likes Baseball. Breathing.
Dan John. Dislikes Non Dan
John Black Belts Perfect Day
Watching baseball.
Perry Nickelston
Twitter @Stopchasingpain
Profession Chiropractor
feature Stop Chasing Pain
Likes Movement and coffee
Dislikes Escalators and
excuses Perfect Day
Waking up.
Timothy Sarazen
Twitter @97Display
Profession Internet Marketing
Professional feature eMatters
Likes Penguin Dislikes Panda
(google geeky SEO stuff lol)
Perfect Day Scoring a Hat
Trick and celebrating with an
American style craft beer.
STRENGTH MATTERS ISSUE NINEteen
Aleisha turner
Twitter @monty0731
Profession Strength Matters
editor feature Spotlight On...
Likes Cats Dislikes Frogs
Perfect Day Smoked salmon,
poached eggs, mussels, steak,
ice cream. Thats just breakfast.
Georgie Fear
Twitter @GeorgieFearRD
Profession Dietitian, pro
nutrition coach feature
Ask Georgie Likes Helping people
every day Dislikes People who
refuse to be helped Perfect Day
Brunch with friends, followed by a
beach or lakeside walk.
Mark Reifkind
Twitter @markrif1
Profession Personal trainer
feature Rif Says... Likes
Kettlebell swings and deep
squats Dislikes Physical
restrictions Perfect Day
Waking up with no pain.
Vickie Saunders
Twitter @GetSponsorship
Profession Sponsorship
expert feature Education
Matters Likes French films
Dislikes Racism and the cold
Perfect Day Eating her way
around Paris.
Charley Radcliffe
Twitter @MountainFoundry
Profession Specialist
Alpine sports trainer
feature Made for Life Likes
Climbing and skiing Dislikes
Slush Perfect Day Any crisp,
blue sky day, in the mountains
Josh hillis
Twitter @joshhillis
Profession Fat loss
coach feature The Habit
Coaching System Likes
Superbad Dislikes McLovin
;-) Perfect Day Listening
To Dan John On Repeat.
Tim Harrison
Twitter @girevikchef
Profession Chef and
kettlebell lover. Feature
Food Matters Likes Red
Pandas Dislikes Snotty egg
whites Perfect Day Sunday
brunch with family then a run
up a hill.
DAN JOHN
Twitter @fakedanjohn
Profession Strength coach,
author feature Coachs
Corner Likes Throwing stuff
Dislikes Ignorance in all forms
Perfect Day Sleep in, train,
big breakfast, afternoon lawn
party, Practice thanksgiving.
Shooting the Breese
Change is in the air here at Strength Matters. New faces

behind the scenes include our brand new editor, Casey
Gillespie, and our brand new design team.
highly successful Zink Magazine acting as the editor-inchief of the monthly American publication as well as the
editorial director of the best-selling Canadian quarterly.
However, before I introduce Casey, I want to say a

HUGE Thank you to Aleisha Turner for all her hard
work on the magazine.
She went on to become editor of the UK-based

international luxury travel magazine Sphere where she
spent two years skipping across the globe sourcing
the latest fine watch and jewellery trends and reporting
on the most sought-after destinations. Currently, she
resides in London with her husband and French bulldog,
Henry, but her trusty passport and stilettos are never out
of reach.
Aleisha has been with us from the very start of the

magazine and has been truly inspirational behind the
scenes. In fact, not only wouldnt we be where we are
today, but this magazine wouldnt have happened
without her.
I personally want to wish her all the best on her new
career path, and from all of us here at Strength Matters youve been great, Aleisha! Thank you!
Now, enter Casey Gillespie.
You probably already know her husband - the one and
only Phil McDougall, personal and group trainer and
Kettlebell Jedi, but heres a little bit about her:
Casey is an internationally recognized editor, writer, and
expert in luxury, fashion, beauty and travel. Serving on
industry panels her diverse online and print experience
is invaluable as a consultant, mentor, and industry
tastemaker.
After moving to NYC in 2003, she helped launch the
Welcome to the team, Casey! Im excited that youre

taking up the reins as I know the magazine will be in very
good hands.
As for me, Im currently in Singapore with Vickie whos
preparing for a special book launch with the Institute Of
Sport. So, Im tagging along, seeing the sites and getting
very, very hot!
Watch this space over the coming months for even
more exciting announcements!
James
James Breese
Strength Matters Founder
Ways to Get Strong

One of my all-time favorite
mentors taught me a valuable
lesson in life:
Success is
neither magical
nor mysterious.
Success is
the natural
consequence
of consistently
applying the basic
fundamentals.
Who said it? The iconic Jim Rohn.
If you are not familiar with his
name, look him up as soon as
possible. After reading this article,
of course.
Jim was what many would call
a self-improvement guru. His
writings and teachings helped
transform the personal, financial,
and business aspects of many
lives, including my own. After
being in the strength training
trenches for over 30 years, I
discovered these same principles
also apply to overcoming
performance plateaus and
unleashing hellacious strength.
What do I mean by unleashing
strength? Potential strength is

always ready and waiting. You
have the strength. The brain is
always asking itself, is giving you
more strength right now a good
idea? If the answer is no, then
you aint getting it, no matter how
much you want it or what type of
new cool YouTube video you saw
to shortcut your way there.
Why wouldnt the brain give it to
you? Self-protection. If it knows
you are going to get hurt, it simply
puts the brakes on.
The funny thing is, the longer you
are alive on this planet and have
gotten your ass kicked by the
Universe you realize a few things:
1. There are no shortcuts. Take a
look at nature. A classic realworld example. Nature takes
its time and always gets the
job done. Human nature wants
to have it yesterday. Mother
Nature keeps you in check.
Follow her lead and do it right.
2. The basics are as close to a
shortcut as you can get. Going
back to the fundamentals
always takes you closer to
your goal. Its the cake mix to
success. No mix. No cake.
3. Its really hard to make
something simple.
Programming your
fundamentals in a way to
complement your goal isnt
easy. But its worth it. There
must always be a system.
Without a system there is
chaos. You cant get strong
with chaos.
Ok so lets jump right into three
ways to get stronger faster. They
may seem super simple, but thats
the point. The solution doesnt
have to be difficult to work. Might
I suggest writing that one down?
OK, here we go. Strap in our brain.
Drink more water

Yeah, yeah I know. Right now you
are probably saying to yourself, I
already drink lots of water. Well,
do you really? And, if so, are you
following a few cardinal rules of
hydration?
Some cool stuff about your body
and water: 70% of your body is
composed of water. 90% of cell
volume is composed of water.
Dehydration causes brain fog
and lack of concentration. When
you have a lack of focus, your
nervous system spirals into a state
of vulnerability and conserves
energy. Insufficient water intake
is a hardwired primal survival
switch that when flipped causes
metabolic processes to slow

down. Conservation of energy
depletes strength output. High
strength comes at a greater
metabolic cost that the nervous
system cant afford when its
vulnerable. Poor hydration
negatively impacts nutrient
absorption through the gut wall.
Nutrition isnt just about what
you eat; its all about what you
can absorb. If you cant absorb it,
what good is it? The body simply
eliminates it. And dont
wait until you are thirsty. Once
you are thirty, its too late. You are
already dehydrated. Even when
you drink, it takes 24 hours for
your body to reset.
Action Step: Drink .66 X-Lean
Bodyweight Weight in ounces of
water per day. For example: If you
weight 225 lbs in LBW that would
equate to .66 X 225 = 148 oz
water per day.
Stimulate, dont
annihilate
Bodybuilding legend Lee Haney
told me once about a training
philosophy that made him big
and strong. The man won a tonne
of Mr. Olympia titles, so listening
was a good idea. I have never
forgotten it to this day: Stimulate,
Stop chasing pain
TM
By perry nickelston
Fast?
dont annihilate. Its not just
about volume. Its how you do the
volume that counts. Whats your
tempo and timing?
By far the biggest mistake I see
beginners making is focusing
on the concentric phase of a
movement and neglecting the
eccentric. You are 1.75 times
stronger on the eccentric phase
than the concentric, meaning you
can add heavier load to muscles.
Why dont more people focus
on the eccentric? Because its
really freaking hard!! No wussies
allowed in the eccentric arena. My
favorite tempo count for strength
is 1:1:3. One second concentric.
One second isometric hold. Three
second eccentric. If you can
cant control the weight you dont
own it. The beautiful part of this
strategy is that you need less
overall volume. You get much
more from just a few sets of this
tempo than by simply cramming
in more exercises.
For example, on your next deadlift
try the 1:1:3 tempo. See how
much more difficult yet efficient
it is to lower the weight slowly.
Dont just drop it on the ground.
If you do, you are neglecting the
powerhouse eccentric part of
the movement. Lower slowly.
Its Basic.
This forces you to watch your

form. If you dont own the deadlift
hip hinge, this gets dangerous for
your back. Amazingly, your hip
hinge improves when you become
more aware of momentum.
Just because you can do it fast
doesnt mean you can do it slow.
But if you can do it slow, you can
do it fast.
Rest more
This also goes back into the
stimulate dont annihilate quote
from Lee Haney. You get stronger
and grow when you rest properly.
Sure you need to breakdown
muscle tissue, thats what training
is. Its actually the easiest part.
The hard part is backing off
when you want to get stronger.
Overtraining is a giant chasm to
strength progression. First thing
I ask when people tell me they
cant get stronger is, When was
the last time you took a week off
for training? Once the blank stare
fades and a look of shock appears
they say, I cant take time off Im
trying to get stronger. To which
I reply, Hows that working out
for you?
Going #beastmode #badass is
not hard. Its the #activerecovery
that needs work. The adrenal
glands, two small glands that sit

on top of your kidneys control the
hormones cortisol and adrenaline.
Each one of these hormones
is good for you, depending on
the dose. All biology is dose
dependent. Too much of anything
is not good. When attempting
to get stronger the constant
barrage and stress on the system
massively increases cortisol
production which begins to
breakdown muscle tissue. Thats
not good. This loss of muscle
signals a threat to the nervous
system and your strength
plummets.
Action Step: Take a week off
from the iron and high threshold
movements. Concentrate on
active recovery - walking, hiking,

biking, mobility work and stability
exercises such as yoga. Dial back
the fight or flight response of your
nervous system and allow your
body to step on the strength
gas pedal.
There you have it.

No fluff. All basics.
The problem
with the paso S is
nobody wants to do
them because they
are basic! Not you!
You know better
now, right?
Perry nickelston
DC, NKT, FMS, SFMA
Twitter @Stopchasingpain
Perry Nickelston is a
Chiropractic Physician with
primary focus on Performance
Enhancement, Corrective
Exercise, and Metabolic Fitness
Nutrition. He is an expert in
myofascial, orthopaedic,
medical and trigger point
soft tissue therapy.
Kettlebells and
Sprint Training:
Can it really work?
BY Franz Snideman
Many fitness enthusiasts

eager to become faster,
leaner and stronger, find
a complement between
Kettlebells and sprint
training. Though not the
kind of training programme
favoured by high-level
sprinters, for the generalist
its a great combination for
improving overall fitness.
A simple approach
is a wise approach.
So bringing together a basic
routine with Kettlebells and
a short distance, specialized
sprinting programme.
The first thing to do is
get outside. Find yourself
approximately 50 metres
of flat, open, terrain, such
as a stretch of grass in your
local park.
You need at least one light to
6
medium Kettlebell, two if you

want different-size weights.
Bring an old T-shirt to use
as a marker between the
distances youll cross.
Create a starting line and
stride out 20 paces, which
is roughly 20 metres. Thats
your first distance marker.
From that line take an
additional 10 long strides and
put another marker down.
Thats your 30 metre mark.
Complete your circuit by
striding a further 10 metres
to make a 40 metre mark.
Start now with a series of
warm-ups. Include two to
three sets of crawling with
knees elevated off the floor.
Crawl 10 metres forward and
10 metres backwards three
times. Continue your warmups with some skipping
and high knee drills, again
moving forward around 10

metres each. Finish off with
some very easy acceleration
sprints at about 50-70%
intensity. That will involve
running approximately 20 to
30 metres.
The total time for that should
be about 10 minutes. Now
you will start your Kettlebell
combination sprint workout.
Heres how it goes:
Sprint 20 metres at roughly
85-90% acceleration. Why not
100%, you ask? Well, the key
to great, injury-free sprinting
is relaxation. There is effort;
there is intensity, but its
done under an umbrella of
relaxation.
Your goal is speed, but
sustainable speed. You
cannot be fast if youre tense;
you have to be relaxed. That
is a skill that you can acquire.

You need to learn, in your
own way, how to monitor
tension and stay relaxed.
Sprint 20 metres x 4
repetitions. What that
basically means is starting
standing, bent over, almost
like a crouched stance. As
you start to fall forward,
youre going to accelerate out
to the 20-metre mark, around
85%, swinging your arms,
using your legs, but overall
staying very relaxed. Youre
going to set a timer for two
minutes, and youre going to
recover.
In that two-minute recovery,
when you feel prepared,
youre going to grab your
Kettlebell and undertake five
high quality Goblet Squats.
Once the two minutes is
done, start with another

20-metre sprint. Once
the four repetitions are
complete, you move onto the
next series which is three
30-metre sprints. Additionally,
in this series youll take a
three-minute recovery and
youll do a set of 15 TwoHanded Swings with the bell,
repeated for three total sets.
The Swings can be
undertaken whenever you
feel recovered and ready.
However, keep in mind that
you have three sets of 30
metres and then you have a
three-minute recovery after
each sprint. Thats a total of
45 Swings (15 times three
sets).
Your final distance, which
is probably as long as most
people need to sprint, is
40 metres. So begin at the
starting line and sprint to

the 40-metre mark at about
85 to 90% acceleration. Do
three sprints and take a fourminute recovery in-between.
Also, during this period, you
will do five Clean and Strict
Military Presses i.e. A Clean
Press followed by a Strict
Military Press on each side.
Also, as 40-metres at a fast
pace can be hard to recover
quickly from, wait until
around the two-minute mark
to start with the Kettlebell.
So, overall, this is a great
combination of some specific
acceleration work, which
builds up your speed, and
general strength work. Keep
in mind this is not maximum
strength work. The barbells
are not out. Youre not lifting
at 80 to 90% of your onerep max. You are basically
picking weights that will

make you move better and
feel good. So dont bring out
the 48-kilo or the beast.
What you really want is for
the reps to be quality, and for
each person to have the work
capacity to be able to sprint
and then switch gears and
do a series of Goblet Squats,
some Swings, Turkish Get-
Ups, and other movements.
Remember, youre looking

to improve fitness at all
levels, combining strength
in a very general sense,
mobility work, and then
innovating. This marriage
of Kettlebells and sprinting
is a great way to do it.
Franz Snideman
Twitter @franzsnideman
Franz Snideman, the co-owner of

Revolution Fitness, has authored
and edited several books, as well
as produced a series of training
DVDs. Drawing on his passion
in healthy living, athleticism,
knowledge and appreciation of
human development, anatomy
and personal experience, he
co-developed the dynamic Primal
Speed System as well as Primal
Move Velocity.
Over the years,

Ive trained
hundreds of
people to do a
Kettlebell Swing.
When people
encounter initial
difficulties, what
I have noticed is
that its primarily
one of two issues
that hold them
back mobility
or stability.
A stability issue occurs when
people havent got enough
control of the movement
patterns. For example, if we
think of what makes up a
Kettlebell Swing its a Hip
Hinge and then a Plank.
In terms of the Plank, if
somebody at the top of their
Swing is leaning backwards
and neither engaging their
abs nor their mid-section,
then they havent got enough
control of that movement.
As coaches, its our job to
bring that movement back
to something simpler and
teach the person how to
control that.
In this instance, regressing
back to where the person
is lying on their back and
teaching them, in that
position, how to brace and
hold their mid-section, is a
good start. From there we
can bring the client into a
Plank-like movement on their
hands and feet and then
starts to reintroduce that new
control and that new stability
into the full movement of the
Swing.
Dealing with mobility is a
different issue. If somebody
is having trouble getting into
the Hinge pattern discussed
above, questions need to
8
be asked such as Can

they touch their toes? or
Have they got the adequate
mobility of the posterior
chain to get into the hip hinge
position? If the answer is a
resounding No, then weve
got to regress that movement
back so that we can give
them more mobility.
Whether you use some
dynamic mobility work, or
whether you use a static
stretch to free up the
posterior chain in order for
them to get into the adequate
position, is up to you as a
coach.
Once adequate stability and
mobility have been achieved
you can retrain and re-pattern
the clients hip and Plank
movements. Put the two
together, add a little bit of
volume regarding repetitions,
include a bit of load in terms
of the Kettlebell, and teach
the movement.
Then with these two issues
addressed, you can start
progressing on with a heavier
and heavier load.
What is the
Difference
between Mobility
and Stability?
Mobility and stability are two
words that are thrown around
a lot. Yet, when it comes
down to it, many people are
confused by what are the
actual differences between
the two.
In other words, what are the
outcomes of either function
and how do you tell whether
a movement problem is a
mobility or stability issue
before you correct it? Do they
tie together? And, if so, how?
So, lets talk about mobility
first. This is the ability to
move through ranges of
motion. For instance, if a joint
such as that of your ankle or
hip can move through all the
normal ranges, its got good

mobility.
by having all three that you

achieve optimal movement.
Anything, however, thats

not bone must also be
able to move. This is soft
tissue mobility and relates
to the muscles and fascia,
the connected tissue and
ligaments of the body. Think
about a tight hamstring or
a stiff back, and you get the
idea.
Once you know the

differences between mobility
and stability, figuring out
whether a movement
problem is an issue of
mobility or stability is usually
pretty simple.
Stability, then, is the ability to

control mobility, or, to take it
a step further, the ability to
control force. In other words,
while you might have the
full range of mobility in your
ankle, is your ankle stable
enough so that you can
control it through all those
ranges and motions?
The biggest force that we all
have to control every day is
gravity, being able to stand on
our own two feet. Paul Chek,
the influential strength coach,
says stability must always
precede force production,
and if you think about the
range of motion propelled
from standing on two feet
you can see how true this
is. You have to have a stable
base from which to generate
power.
Chek also uses the analogy
of shooting a canon from a
canoe. Picturing that really
says it all: If you dont have
stability, youre not going to
be able to control your power
output.
This latter point also relates
to motor control. This is
where mobility and stability
tie in together in a full-body
pattern of movements. To
keep running with Cheks
analogy - the canoe (if its
still in one piece after youve
fired off the canon!) has to
be stable, but it also has to
mobile, right? So the motor
control is your ability to
manoeuvre it wherever you
want it go on the water. Its
If something is stuck, and by

stuck, I mean its not moving
whether youre sitting,
standing or lying down, then
its a mobility issue.
If on the other hand, you
think something is stuck
but by moving position you
get better motion, then its a
stability issue.
Dont get Punkd by your
body! Dont let it fool you
into believing youve got a
mobility issue when really
what the body is trying to do
is make the area more stable.
Check whether you can move
the body easier, further or
more efficiently by swapping
standing for sitting or sitting
for lying down.
Because if its a stability
issue and you go ahead and
stabilize the body, then it will
give you all the mobility that
you need.
However, heres a secret I
want to finish with. I happen
to think that everything in my
world is a stabilization issue.
You see, another word I use
for stable is safe and if
theres a part of the body
that doesnt feel safe, then
its going to tighten up, its
going to stiffen, because it
feels vulnerable. It doesnt
want to get hurt and it tries to
stop this from happening by
restricting movement.
So, even if the issue, in
the main, is one of mobility,
go after stability anyway.
Feel safe first, and that
canoe will cut through the
water whichever way you
want it to!
Are These Two Issues

Holding You Back on Your
Kettlebell Swing?
BY Jason Kane
Jason Kane
Twitter @jaykane84
Jason world famous glutes

Kane is former amateur boxing,
muay thai, kempo competitior
who turned his back on an
engineering career to pursue his
true passion. Jason inspirers
people through health and
fitness to believe that every day,
no matter who we are or what
we are doing we should wake up
and do the things we love.
In the News
Welcome to this month in health news,
your guide to science proving the obvious,
ridiculous or the kinda interesting
The sweet taste
of athletic
success
Its the news all sweettoothed fitness fans have
been waiting for dark
chocolate can boost
athletic performance. Yep,
you read right. Move over
beetroot, for it appears
that dark chocolates high
concentration of epicatechin,
a type of flavonol found
in the cacao bean, also
increases nitric oxide
production in the body.
This helps dilate blood
vessels and reduce oxygen
consumption, giving athletes
the ability to move further
for longer.
In a study conducted
by Londons Kingston
University, a small group of
amateur cyclists was asked
to replace one of their usual
snacks with either 40g of
dark chocolate or the same
amount of white chocolate,
before being put through a
series of cycling exercises.
The results showed that the
peddle-pushers who took a
few bites of the dark stuff
used less oxygen than those
who ate white chocolate
when cycling at a moderate
pace. The dark chocciemunching riders also
covered more distance in a
two-minute flat-out time trial.
10
Now, if that isnt sweet news,

I dont know what is!
Medical News Today,
Dark Chocolate: A Boost
for Athletes Performance?
accessed from http://www.
medicalnewstoday.com/articles/309418.php
Should Athletes
stop taking
antihistamines?
Yes, no, maybe?
Spring is in the air, and so is
plenty of pollen. This usually
has anyone who suffers
from hay fever or is sensitive
to allergies, reaching for
the antihistamines. Good
news if you want to stifle the
sneezing; possible bad news
if you want to train regularly.
It seems that histamine,
naturally produced by the
body to respond to pollens,
mold, animal dander, insect
bites and other such lovely
stress stimulants, also
relaxes the blood vessels
and increases blood flow
which then aids postexercise recovery. A high
use of antihistamines, then,
can put the kibosh on the
ability of some of the bodys
genes those influenced
by histamines - to boost
muscles and blood flow
following a strenuous
workout.
According to researchers
Have you come across some

interesting research lately?
If so, email a link and description
to [email protected]
and well include it in an upcoming issue
from the University of

Oregon, antihistamines may
affect 795, or 27 per cent,
of the 3,000 genes that
help muscles recover after
exercise. The researchers
carried out a study on 16
young, actively fit men
and women, half of whom
had taken over three
times the recommended
dosages of over-thecounter antihistamines,
and found that there was a
difference albeit a small
one in how negatively the
genes were affected by the
antihistamine.
However, like all good
men of science, theyre
saying nothing definitive
about whether athletes
should quit popping
antihistamine pills until after
another round of studies
have been carried out.
University of Oregon, Should
exercisers lay off antihistamines? accessed 25/04/2016
from http://around.uoregon.
edu/content/should-exercisers-lay-antihistamines
Strength
training
= long life
Most fans of fitness know
that older people who are
physically active have a
better quality of life and
a lower risk of dying than
their pals whove packed in
exercising. But its not just
walking the dog or a spot
of vigorous gardening that
helps keep a person perky
in their golden years. Older
people who do strength

training have shown to
increase their strength,
muscle mass and physical
function while kicking low
back pain, obesity and even
diabetes and osteoporosis
to the curb.
Researchers from Penn
State College of Medicine in
the U.S. examined data from
the 1997-2001 National
Health Interview Survey
(NHIS) and linked it to death
certificate information
through 2011, to find out
the health activity habits of
the more than 30,000 senior
citizens who were included
in this survey.
Nine per cent of the over-
65s surveyed claimed they

did strength training at least
twice a week. This group
was then found to have
46% lower odds of dying for
any reason than those who
didnt. They also had 41%
lower odds of cardiac death
and 19% lower odds of dying
from cancer.
In addition, regular strength
training also seems to have
a good influence on other
lifestyle choices, as this
group was more likely to
have normal body weight, to
engage in aerobic exercise
and to abstain from alcohol
and tobacco.
The moral of this story?
If you want your heart to
keep pumping, then keep

pumping iron!
Science Daily, Strength
training helps older adults
live longer, accessed
24/04/2016 from https://
www.sciencedaily.com/releases/2016/04/160420090406.
htm
Antihistamines
may affect 27%
of the 3,000
genes that
help muscles
recover after
exercise.
11
Raising the Bar

by Charley Radcliffe
Im standing at the bottom

of a rock climb, holding the
rope for my friend as he
climbs our first route of the
day. It is set to be a pretty
relaxed day in such that we
are just cragging. Weve
driven through to Italy, the
car is less than 10m away,
the routes have solid and
good quality bolts, and the
sun is out. This is not out
in the big mountains, the
risks are incredibly low,
and if it all gets too much,
there is a gelateria five
minutes away.
My partner cruises up the
route, lowers back down
and then it is my turn. I,
in turn, negotiate my way
up. It is challenging but
not difficult. I deliberately
take my time allowing my
muscles and tendons to
warm up and, when I clip
the chains at the top and
lower back down, I start to
look around the crag for our
next objective.
The climb was a perfect
warm up: hard enough to
get the blood pumping but
not too hard so that Im
boxed before we even get
started or, even worse, an
injury can occur. Im with
12
a group of friends, all of

whom climb at a much
high grade than I do, but
they have welcomed me
along over the past year,
and the impact has been
remarkable.
The route I have just
completed would have been
at my absolute limit just
12 months earlier. Twelve
months before that and it
would not have even been
on my radar as a project to
practice and work up to. But
today it is my warm up.
I have been very fortunate to
find myself in Chamonix the
last two years, a Mecca for
outdoor and extreme sports.
A place where some of the
best outdoor athletes in the
world both pass through
and call home, and I have
been incredibly fortunate
to spend time with some
of them. Being here has
evolved my understanding
of what is normal, it has
enhanced my idea of what
is average, and raised my
expectations of myself.
By surrounding myself
with people better than me,
they have pushed me to be
better too.
That is not to say it is not

without its frustrations.
Oh boy, the feelings of
inadequacy have almost
been too much. Ive wanted
to quit in moments of
vulnerability, abandon it
all and go back to doing
something Im already
good at but then I make a
breakthrough, and I forget
all the pain and struggles.
Until next time, of course.
These steps come in fits
of progress followed by
seemingly eternal plateaus
of consolidation but, just
as I feel Im never going
to progress again, the
continued work pays off,
and the next step begins.
The community of climbers
have all progressed in the
same way, and there is a
pattern of mentorship that
supports all of us at every
level in our progression and
development.
It is just the beginning of
the climbing season. Skis
are being put away, running
shoes, shorts, t-shirts,
and sun cream are being
brought out. I feel incredibly
excited about what is to
come and where it will lead.
Over the last 12 months,

Ive progressed as a
climber, and Ive gone from
complete beginner skier to
competent and independent
off-piste skier. Ive also
transitioned from newly
qualified PT to someone
who is having tangible
and measurable positive
impacts on my clients lives
and performance - not to
mention my own fitness
performance: I think back to
the terror in which I viewed
the SMK swing test, amazed
that its now integrated into
my regular sessions!
All of this has been
possible through the
communities with whom I
have been lucky enough to
be invited into - the groups
of amazing experienced
people that have led me
to operate at an average
that is so much higher than
I would have been able
to function at otherwise,
and the groups that I
hope I can repay with my
own participation and
involvement.
Together we
raise the bar.
You are the

average of the
five people you
spend the most
time with.
Jim Rohn
Charley Radcliffe
Twitter @MountainFoundry
London born Charley moved to
Chamonix, France in 2014. A
passionate climber and skier,
kettlebells were first introduced to
him for rehab on a shoulder injury
but their benefits quickly became
apparent in strength and conditioning
for mountain sports. Improving
performance in the mountains of not
just himself but those around him
culminated in creating The Mountain
Foundry, a training service specialising
in mountain athletics, in 2015.
13
GET
INVOLVED
SMK Level 1
Kettlebell certification
22nd24th July 2016, Seattle, USA
Strength matters Level 1
Kettlebell certification
23rd25th September 2016
London, UK
For more information

on events please visit
www.realstrengthmatters.com
Or call +44 (0)844 800 9948
The
strength
matters
podcast
with
SEB & Josh
When sorrows come, they come not single spies but in battalions.
Hamlet, Act 4 Scene 5
Weve recently commemorated, (I almost said

celebrated but that would be wrong) the 400th
Anniversary of Shakespeares death, so it seemed
appropriate to start with a quote from the great Bard.
And what sorrows, you may ask, have come? Everton! As some
of you may know from listening to the podcast, Im a huge
Everton fan. Not only were we recently humiliated 4-0 by our
near-neighbours Liverpool but we then went on to lose the FA Cup
Semi Final to Manchester Utd 2-1 in the last minute of the game!
Heartbreaking! And unfortunately I was there to witness it. I know,
I know, a ridiculously tenuous link to a Shakespearean quote but it
was the only way I could shoehorn it in.
Anyway, thats my sports rant over; on with the show.
Hopefully, by now youve had time to check out our fantastic
episode with The Fat burning Man, Abel James. We really had
a great time chatting with Abel, and if the number of follows,
retweets and favourites on Twitter are anything to go by the
podcast is going down a storm.
Following hot on the heels of Abel was another man who seems
to own no shirts, Mike Fitch. If you dont know who Mike Fitch is,
I think you may have been living under a rock. He is the founder
of Global Bodyweight Training and creator of the Animal Flow
system. We talked all things movement with Mike, including how
no one can claim to have invented it, how his training has changed
over the years and all about his new programme, the Global
Bodyweight Athlete. Mike is a genuinely nice guy and it was an

honour to have him on our show.
If youre a fan of the work of Perry Nickelston, then our episode
with Paula Nutting should be of great interest. Paula is a remedial
massage and musculoskeletal therapist who specialises in
Chapmans Reflex points. Its really fascinating stuff and even if you
are unable as a trainer to get hands on with your clients, there are
simple techniques you can still use that can make a real difference.
And finally, Glenn Munso from the Youth You Programme tells us
his story of turning from a life of crime to helping others struggling
with addictions and social problems. Glenn specifically works
with youth aged 18-27 who are recovering from drug abuse, have
a violent or criminal history, or are social disengaged. Through a
programme of fitness and life coaching, he helps them recover
from past traumas and build towards a better future.
As always we really appreciate your feedback and continued
support. Please feel free to connect with us via Facebook, Twitter
and Instagram. Also, you can connect with me personally
on Twitter @JKennedyFitness, follow me on Snapchat at
joshsmpodcast or email me [email protected]
#Strengthmatters #Whyiswing
Encourage awesomeness, stay mega,
DRINK TEA! #Strengthmatters
Josh
You can find our podcast here:
http://www.realstrengthmatters.com/strength-matters-podcast
If youd like to get The Strength Matters Podcast delivered easily
to your device with each new episode, please subscribe using your
preferred method below:
15
Education matters
by Vickie Saunders
How could you, as a

fitness professional,
be of value to a company
or a brand? What is it
that youve got...
that they might want?
Lets explore the ways in which brand
ambassadors offer real value in ways that
also benefit themselves! We always look
to create mutually beneficial relationships,
and the key is to look for value beyond just
financial.
When identifying the ways you can benefit
a company through being their ambassador,
its important also to be clear on how these
actions and contributions benefit you.
Knowing your own ambitions, goals and areas
of focus will help you create truly effective
partnerships that are valuable, meaningful
and most importantly, sustainable.
If you start offering things that detract from or
conflict with your personal and professional
ambitions, then no amount of money is going
to make it worthwhile. The temptation to go
for the money will present itself, but you need
to stay true to yourself and only connect with
16
the RIGHT companies for you.

When looking at the ways you can benefit
companies, think about activities and
offerings that are:
1. Congruent with your values, i.e. if youre
vegan for ethical reasons you would want
to avoid representing a company that tests
on animals.
2. In line with your current commitments, i.e.
involve your existing activities in a way that
benefits your sponsors such as invitations
to group training sessions.
3. Can be done once and delivered many
times, i.e. social media content.
4. Help you achieve your ambitions such
as building your profile and network, e.g.
offering to MC or speak at an event that the
company runs or sponsors.
The professional and qualified ambassador
(thats you!) not only endorses a brand and
its products but can provide supporting
information to further engage and enhance
the target markets understanding of and
experience with the brand.
As an ambassador, you have the power to
build trust, add credibility to a brand, and
be a great source of relevant and up-todate industry information. You can provide
great content for a companys marketing,
particularly social media. You can offer some
incredible value benefits to a brand when it
comes to face-to-face interaction with their
target market, such as attending expos and
community events. I would encourage you
to get active in the media. Its good for you to
build your profile and may directly or indirectly
benefit the company you represent.
Here are some great ways you can offer
value as an ambassador:
Events You can attend trade shows,
industry events, corporate functions,
community events and other strategic
activities with or on behalf of the
companies. Look for ways that you can
make their presences at these events more
effective, such as fun and crowd engaging
activities at their expo booth or offering to
do lots of social media for them on the day,
or in the lead-up!
Media spokesperson and brand
representative make yourself available
for their promotional and advertising
activities.
Vickie Saunders
Twitter @GetSponsorship
Sponsorship expert Vickie

Saunders is totally obsessed
with teaching people how to
create and seize opportunities!
Unlike a lot of marketing
professionals who like to
do the work themselves, she
is committed to teaching
people how to identity their
needs and the value they
can offer in return.
Social Media You can offer and assist

with content creation, content sharing,
network and relationship development
across multiple platforms. Often your
content is just as valuable as your own
network as the content you provide
saves the company having to produce it
themselves. It also adds great diversity and
a different voice to the rest of their posts.
Educational Providing training, fitness
and health content in a range of formats
from videos, blogs, and podcasts through
to live sessions at events or even in their
workplace.
Promotion You can offer direct
promotion via your network or the brands
network and also help a brand connect
with a wider audience through media and
social media activities.
Visual content You can supply images
and videos, which the company could
use across all advertising and marketing
activities. This could include product
reviews and testing, fun videos that
showcase their products or services, or a
particular theme such as training for one
of their sponsored events, or anything that
helps get their message out!
Storytelling Share your personal

experience with the brand, your life
experience, or your day-to-day activities.
Youd be amazed how powerful and
influential this content can be for a
company.
Blog Engage, entertain and connect
through regular and generosity-based
writing.
Testimonials Written or audiovisual
endorsements of brands provided to
the company for use across their social
media platforms, marketing campaigns,
website, etc.
In-house You can offer in-house value
such as team building, health and fitness
programmes, personal training and
mentoring as well as working with them to
develop corporate wellness programmes.
This is where collaborating with other
fitness professionals may really help you
to offer more value. Partnerships and
networks are key here!
Its important for you to go into discussions
with companies knowing what you can offer
and having a fairly good idea of what they
need. However, above all else, when youve
spent time doing research and planning, dont

forget to ASK them what they need! Have the
conversation early on and just query what
their objectives are and how you can best
support them. Being generous is important,
but being thoughtful is better. Dont just offer
yourself, offer some specific and thoughtful
activations and content, and then work to
develop those even further with the company.
The negotiation phase is really fun, so
try not to get freaked out by the concept
of negotiating. Negotiating is not about
slamming your fist on the desk demanding
what you want; its literally coming together
with the company to figure out the best
solution that ensures value and sustainability
of the relationship.
So, if you havent read the previous two
articles in this series (in the last two editions
of Strength Matters magazine), please do
that, as now as you need to do a couple of
activities before moving ahead.
Look at the tasks youve done so far, and
identify what you want out of being an
ambassador and which companies you
might connect with, and now begin to
develop a library of ways you can offer
value as an ambassador.
For a list of 50 ideas, email me at

[email protected] and
Ill send you the cheat sheet!
17
Image: unsplash.com
18
Entrepreneurs see the no diving sign

and back-up to get a running start.
Ryan Lilly
19
The Habit Coaching System
By josh hillis
The reason
this habit is so
powerful...
Steal This Coaching Script:

Food habit customisation
In a gym setting, coaching
food habits really comes
down to two things,
Goldilocksing (thats
our slang for habit
customization) and Specific
Positive Feedback. In
previous articles, weve
talked about both before,
how and why.
But the biggest problem trainers come
to me with is But how do I actually say
that? What does an actual conversation
look like?
So, here, instead of rehashing the why
or the evidence basis, Im going to give
you actual phrases you can just steal and
use; basically, a script. In truth, I say mostly
the same thing, over and over again, just
with different clients. Im going to give
you the script, so you can just jump right
into making a difference with your clients
this week.
This will be part one, in a two-part steal this
conversation series. Both of these articles,
this month and next month, are designed to
plug right into the workshops Georgie and
I are doing at Strength Matters Summit in
San Diego Well actually practice these
conversations together.
Goldilocksing
Goldilocksing, as you remember, is when
you help the client get a habit juuuuust
right. Clients mostly assume that every
habit they take on is something they should
immediately be able to do perfectly at
every meal, and thats far from the truth. By
Goldilocksing, we help them find a version
of the habit they can win at and build
momentum.
Start With Why

If you havent seen the TED Talk Start
20
with Why by Simon Senek, its a great

10 minutes on how to make all of your
recommendations to your clients connect
better. The short version is always explain
why something is going to
benefit them.
Why Habits
OK, so you know we always focus on habits
because the diet basically doesnt matter.
You could take any popular diet youve ever
heard of and get results. Because those
details arent what matters. The people who
are successful at any diet are the people
who get the habits right - the shopping,
cooking, planning, eating slower, not
snacking mindlessly, etc.
Why This Habit

Ok, so this habit, meals not snacks is
just what it sounds like: Having satisfying
meals, and not snacking between meals.
The reason this habit is so powerful is that
most people get tonnes of calories between
meals, in snacks, that dont contribute to
feeling full or satisfied at all. We can have
you drop calories, lose weight, and not feel
any less full.
Ok, so this habit, pre-portioning meals
is just what it sounds like: Portioning out
meals before you eat them. The reason this
habit is so powerful is that most people
eat as much as they have in front of them,
and generally feel satisfied with whatever it
was. By getting the portions right ahead of
time, we can drop the calories and have you
feeling just as satisfied. Youll lean up and
feel great.
Ok, so this habit, planning your meals is
just what it sounds like: Having a plan for
what youre going to eat, ahead of time.
The reason this habit is so powerful is that
we can plan meals that fit your goals and
values, and remove the emotional decision
at the moment. We can also see potential
pitfalls ahead of time, and get strategic.
Steal This Conversation:

Goldilocksing
Set the stage Part One
its not like TV:
So most people assume that they should
be able to do every habit perfectly right from
the first time they hear about it, and thinking
like that is not really their fault! This is sort
of how magazines and TV shows present it
like everyones life needs to be magically
and perfectly set up for this new habit.
Set the stage Part Two

its actually hard:
In real life, the smart play is to realize that a
new habit is hard and that there are multiple
steps to building it into your life. Thats why
we make sure we customize the habit to
your life right now both by how new the
habit is and by how stressful or busy your
upcoming week looks. The goal is to fit the
habit into your actual life.
Explain how to customize it

Goldilocksing
We customize it two ways, by the scale and
the frequency. Scale is how hard a version
of the habit, and frequency is how many
meals youre going to practice it this week.
The Under-Promise and

Over-Deliver Talk
The most important thing with what
you set out to do, in terms of scale and
frequency is to under-promise and overdeliver. If you think you can do ten meals
this week, Id rather you said 8 and totally
crushed it and did 8 or 9. The absolute worst
thing you can do is say youre going to do 15
meals and then do 8. Its really, really, really
important that you under-promise each
week, and then totally win. If you completely
crush it, we can always up your promise for
next week.
Why?
On a scale
of 1-10, how
confident
are you
that you
can...?
Scale and Frequency

Nailed Down
So whats the version of the
habit you want to do, and how
many meals do you want to
promise for this week?
Do This/Dont Do That
What you should notice from
the above is that you do a good
job of setting the stage and
explaining how you want them
to think through the scale and
frequency of the habit.
What you dont do is tell them
what the scale and frequency
should be, usually. Theres one
exception to this which youll
see below. In general, you want
it to be a conversation where
you figure it out together.
Bonus Phrases:
Under-Promise and
Over-Deliver The
Classic
On a scale of 1-10, how
confident are you that you can
do _________ [scale] and ________
[frequency] this week?
Under-Promise and
Over-Deliver for
someone who is
new and isnt quite
getting it yet.
Like I said, Id rather you underpromise and over-deliver. So
if you think you can do every
week, thats cool. But, since this
is such a new and hard habit,
Im just going to grade you on
three days this week. So go and
do as many days as you want,
Its really,
really, really
important
you underpromise!
The goal
is to fit the
habit into
your life
but Im going to grade if you

succeeded or failed as if you
just did three days. Is that ok?
Under-Promise and
Over-Deliver
client has a super
busy week
Ok, so I know you crushed

it last week when everything
was going really well. But this
week you said you have a big
project at work, your kids have
an event, and youve got family
coming into town. Its a smarter
play to promise to do less this
week, and then actually do it. A
big part of what we are doing
is figuring out how to make
this work in the ebb and flow
of real life, and so its smart,
disciplined, and wise to promise
for less when you know you
have to fit it into a crazy week.
Thats how this works in
real life.
Seriously, Just Say

That
Youll lean
up and feel
great!
real
life
You now know how to have a

perfect script for Goldilocksing
your clients food habits! Go
forth, and change their lives by
Goldilocksing their habit plans
to be doable, winnable, and
reasonable, in real life.
Next month, well do the
same thing for Specific
Positive Feedback.
Scale
Freque
meals
not snacks
Josh hillis
Twitter @joshhillis
Josh Hillis is a fat loss

coach. He does group
personal training, personal
training, food journal
coaching, and blogging
about how to lose the last
5-15 pounds of fat. Hes the
author of Fat Loss Happens
on Monday, with Dan John.
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22
The Swing, known as the

centre of the Kettlebell
universe, is also the centre
of my work capacity
universe. No other exercise
will allow you to move
this tonne of weight, burn
calories, burn fat, build
lean muscle, and increase
total work capacity, all at
the same time in the safest
and shortest way possible!
Could it get any better? Only
if it that 30 minutes seemed
to fly by! It can, it does, and
it will :)
One of the keys is to focus
on power and acceleration,
which means that using
a bell thats too heavy is
counterproductive. The
weight of the bell should
be one you can move and
swing powerfully using a 40
RPM pace as the gauge - no
faster, no slower.
Swinging a Kettlebell
too fast means you risk
shortening the stroke
missing out on the full range
of motion of the hip hinge,
while not being able to
complete 40 RPM is almost
always a sure sign that the
bell is too heavy for this type
of training and is therefore
not the most beneficial. You
should always be in charge
of the bell, not the bell in
charge of you! I have found
practicing this pace opens
up infinite ways of designing
progressive, and calculated,
programming using timed
intervals.
That 40 RPM is the magic
around which my timed
interval programming is
centred. Broken down into
15 seconds, 30 seconds
and one full minute makes
it easy to keep track of work
done and recovery needed.
The first goal is to establish
an equal work to rest ratio.
This means that ten reps
should take 15 seconds
to complete, 20 reps 30
seconds to complete, and 40
reps one full minute. Resting
the same amount of time
between each set means
that you will have enough
time to recover for the next
work set, again with your
intent on power. The second
goal is to work towards a
30-minute workout or 600
Swings.
So, how to do it? Lets
start with rep counts,
remembering that the goal is
a complete 30 minute Swing
workout.
Sets of 10: Short sets may
seem the easiest, but in
fact theyre probably the
most difficult. It takes 15
seconds to complete ten
swing reps. The catch is that
the recovery is also only 15
seconds. Multiply that by 60
sets of 10 and thats a brutal
(but fun) way to do it! It most
certainly has its applications,
except that Im not looking
for a workout that feels
like itll take an eternity to
complete!
So lets talk about

One-Hand Swings.
In addition to Two-Hand
Swings here are the three
One-Hand Swing variations
I suggest starting with,
which I find are the most
obvious and easiest to
adjust 10, 20 and 40
reps within.
#2 10 sets of 10 (100)
#10 10 sets of 10 (100)
10 sets of 20 reps (200)
5 sets of 20 (100)
10 sets of 40 (400)
#1 Right hand only (10 R).

Left hand only (10 L). 10 R
+ 10 L = 20. 10 R + 10 L x 2
= 40
#4 20 sets of 10 (200)
5 Right + 5 Left = 10. 5 R + 5

L x 2 = 20. 5 R + 5 L x 4 = 40
10 sets of 20 (200)
5 sets of 40 (200)
I always start with 10 TwoHand Swings (4-10 sets),

but its your workout so you
can start where you start
and design what you want
and what you need. I almost
always build up from easier
to most difficult and end with
the hardest sets. Sometimes
sets of 10 feel hardest and
sometimes its that last
set of 40. But these are my
own general rules and I find
they help me push myself
progressively harder and
harder within that 30 minutes
to finish feeling my strongest
and most accomplished.
10, 20, 40 Hand-to-hand

Swings (transfer Swings,
switching R to L every rep).
#3 20 sets 0f 10 reps (200)

10 sets of 20 (200)
5 sets of 40 (200)
20 sets 0f 20 (400)
#5 20 sets of 10 (200)
#6 10 sets of 10 (100)

5 sets of 20 (100)
One-Hand Swings give your

forearms and grip a break
from those longer sets,
allowing one hand to rest
while the other continues
on. When the working side
starts to fatigue you switch
over to the other making
those longer work sets
more bearable.
Repeat x 3
600 Swings = 60 sets of 10,

30 sets of 20, 15 sets of 40
Sets of 20: Ah, so much

bettermaybe! If you choose
to do only Two-Hand Swings,
then it may not be as much
fun as originally thought.
After about 15 Two-Hand
Swing reps the forearms and
grip start to talk back, and
set after set, for a total of 30
sets, you might not be in a
hurry to do that one again :)
If you are not accustomed

to these numbers, you may
choose to take a couple
of weeks to build up to it.
However, I promise, once
you do you will wonder why
you ever did less!
Sets of 40: What? Swing

for an entire minute? The
good news is that you get an
entire minute to rest before
starting the next sets, and
with only 15 sets in total
to complete 600 reps that
might not be a bad idea
unless its all Two-Hand
Swings, ha!
B. 10 sets of 10, 5 sets of

20, 5 sets of 40 (400)
Build up workouts
A. 10 sets of 10, 8 sets of
20, 1 set of 40 (300)
C. 10 sets of 10, 10 sets of

20, 5 sets of 40 (500)
Now you are ready to move
on, and never look back!
#1 10 sets of Two-Hand
Swings (100)
10 sets of 10 R/10 L (200)
10 sets of Two-Hand
Swings (100)
#6 5 sets of 20 (100)

5 sets of 40 (200)
Repeat x 2
#7 5 sets of 20 (200)

10 sets of 10 (100)
5 sets of 40 (200)
10 sets of 10 (100)
#8 5 sets of 10 (50)

5 sets of 20 (100)
Repeat x 4
#9 5 sets of 10 (50)

5 sets of 20 (100)
5 sets of 40 (200)
5 sets of 20 (100)
5 sets of 10 (50)
With only these four

combinations of Swings,
the possibilities are endless
and become measurable
and programmable. For
instance, if you choose, you
can one day do a workout of
all Two-Hand Swings or all
One-Hand Swings. Hand-toHand Swings are technically
the true ballistic Swing, so
try working up to an entire
workout of sets switching
hands every rep! However,
the idea is not to make
these boring and seem like
theyll take forever. Its to
mix up your practice, have
some fun - yes, I said the
f word - all while Swinging
tons of weight!
Tracy Reifkind
Twitter @ TracyReifkind
A certified Kettlebell instructor
since 2006, developing her own
unique training, the subject of
her 2012 book The Swing. Her
DVDs, including Programming the
Kettlebell Swing, can be found on
Amazon. She currently teaches
group swing classes and private
training in Palo Alto CA, and travels
all over the world with her husband
Mark,
Chief Instructor Strength Matters.
10 sets of 20 reps

23
Food matters
Tim harrison
Twitter @girevikchef
By tim harrison
Tim is a former obese, dyslexic,

fit food writer who loves a
challenge clearly! At age 30, fat
and unfit, Tim decided to address
his shortcomings by cleaning
up his cooking by making
delicious yet healthy food, and
took up kettlebell training when
he discovered Pavels Enter the
Kettlebell. Having lost 6 stone in
weight who better to tell you
why food matters?
This month I have decided to write up my

curry recipe. After all, it is, in reality, one of
the national dishes of Britain. And why not,
eh? For us residents of Fitopia, marinating
our meat in yogurt and cooking it with antiinflammatory spices and a load of vegetables
is a dream come true. Serve it with brown rice
or even cauliflower rice if you are not into
grainsat the moment.
As I have eluded to above, it is important to
note that turmeric and all of the capsicum
family (bell peppers, chilli peppers and powder
and anything with that characteristic heat) are
excellent at reducing inflammation, i.e., DOMS
(delayed onset muscular soreness), through
ones diet rather than powders, pills, and
potions (which I never like to advocate).
So I have included a quick recipe for a curry
powder as most of the store bought ones are
rubbish and packed with salt, which, apart
from just sneaking sodium into your diet
removes the control of seasoning and flavour
in your meal. You can then use this mixture
in any other recipe that calls for curry powder,
like my mackerel recipe printed a good few
issues ago.
2 tbsp homemade curry powder

4 tbsp yoghurt
1 large red onion
1 thumb-size piece of fresh ginger
500 ml chicken stock
2 green peppers
7. Add the lamb to the pan and give it all a good stir. Now add the stock and the roughly chopped
green peppers.
Bunch of coriander
24
20
5. Put a drop of oil into the preheated pan and add the onion mix. Leave to cook for about 10
minutes with the lid on, stirring occasionally.
6. After the 10 minutes, roughly chop the tomatoes and add to the pan, stir and cook for a
further minute. Then remove the lamb from the oven and turn it down to 120 C.
2 large tomatoes
Mins
3. Empty the meat and marinade into a roasting tin then place in your preheated oven for about
20 minutes to brown. (This step is optional but I like it! You can just add the lamb to the pan
later without browning).
4. Meanwhile set a large saucepan over a medium heat. Peel and roughly chop the onion, ginger
and garlic then put in a blender and whizz until it forms a course paste.
3 cloves garlic
METHOD
2. When you are ready to cook, take the meat out of the fridge. Turn your oven onto 180 C and
let it heat up.
1 kg diced lamb shoulder
Prep
The subtleties and nuances of the various subsections of curries are not for mere mortals to
trifle with. I personally like a Lamb Rogan Josh when I go out, with the meat chard in the searing
heat of a tandoor, the clay pot oven all good Indian restaurants have. But not having a tandoor
means that I just brown my meat in the oven most of the time, although I have in the past
bothered to fire up the barbeque just for that purpose. But I digress, what I have here for you is a
basic, but very satisfying, curry that you can do at home, and tailor to your own liking.
1. Put the lamb yoghurt and curry powder into a large bowl and mix together so that the lamb is
well coated. Leave to marinade in the fridge overnight. Otherwise, you can throw this together
in the morning to be ready to cook in the evening.
Shopping List
SERVES
Tims Basic Lamb Curry
Marinade
Cook
Hrs
HRs
8. Put the lot in the oven for about 1 hours. When ready, finish with chopped coriander and
serve with rice.
Enjoy, but I wouldnt recommend this dinner before a dead-lifting session

at least not with company!!
Aromatic Curry
Powder
Ive made this a nice aromatic, slightly
sweet, spice blend with all readily
available ingredients.
What is important in the ingredients list
is the proportions more than the volumes
I am using. For that reason you can
scale this recipe and make a big batch if
you like - Basically, using twice as much
Cumin and Coriander than the other
spices. Also, I use as many whole spices
as I can but in this case, it isnt advisable
to use a whole cinnamon stick as it is
difficult to grind and you dont want to
end up with splinters in your tongue.
Method
1. Put the coriander, cumin, and cloves
into a dry pan and set over and high
heat. Toss the pan every 30 seconds or
so until you see the first wisp of smoke
and your kitchen is aromatic.
2. Put the toasted spices into a pestle and
mortar and pound and grind them up.
You could use a blender, but it wouldnt
be good for much else after.
3. Add the other spices add grind again.
Store in an airtight container until
you need it. It will keep for a couple of
months but is best when freshly made.
Shopping List
2 tbsp whole coriander seeds
Easy Cashew Kulfi

Well, here in Wales there has been at least
two days when it hasnt rained so it must
be frozen desert season. Here, then, is a
little follow-on from the main course, and
it is super simple.
Frankly, his has little basis for being in a
fitness article, other than anything that
you make in your own kitchen is better
than anything you buy. Also, Ive not made
it teeth-hummingly sweet with copious
amounts sugar. Instead, enjoy
the aromatics.
Method
Shopping List
1x 384g tin of condensed milk.
800ml of whole milk.
6x cardoman pods.
Pinch saffron (optional as it is
really expensive)
Handful of salted cashews
SERVES
Prep
Mins
COOK
15
10
Mins
Freeze
HRs
kitchen paper. Chop them up reserving

a few for garnish if you are into it.
1. Put the condensed milk, milk, cardamom

and saffron into a large saucepan and
set over a medium to high heat. Stir
continuously for about 10 minutes until
it comes just to the boil. Then remove
from the heat and leave to infuse for a
few minutes as it cools a little.
3. Pass the cream through a sieve to

remove the cardamom pods and saffron
threads. Then add the chopped cashews
and stir. Pour the kulfis into plastic or
metal cups or moulds and freeze.
2. Put the cashews into a colander and

rinse off the excess salt then pat dry on
Boom! Done.
2 tbsp whole cumin seeds

1/2 tbsp whole cloves
1 tbsp ground cinnamon
1 tbsp cayenne pepper
1 tbsp paprika
tbsp turmeric
SERVES
Prep
Mins
Cook
Mins

Nineteen
25
Ask
georgie
With Georgie Fear

At the Strength Matters
Summit in San Diego,
I had the privilege of
presenting a talk entitled,
Underreporting: I cant help
you with what you arent
telling me. As youd expect
from the title, we discussed
why people misrepresent
their food intake, how large
the discrepancy is, and
how we as professionals
can reduce the impact of
underreporting on our own
coach-client relationships.
One of the insightful questions
asked by an audience member
was, What about clients who
believe that they have a medical
condition causing their obesity,
despite all tests coming up
negative, and go from doctor to
doctor looking for someone who
will diagnose it? What should a
trainer do?
I love this question, and I wanted
to dive in further and devote a
months column to it.
If you find yourself working with a
client who perceives that despite
a very low-calorie intake, they
remain overweight, and assume
they must have a hidden medical
issue, its tricky! You dont want
to insult them or discourage
them. Equally, you dont want
to contribute to them possibly
wasting their time looking for
solutions in the wrong places.
Whats left to do? My answer can
be summarized as empathize,
educate and encourage.
Empathize
Deep down, no one wants to
have a medical condition, in
particular, one that causes them
to gain weight or have a tougher
time losing it. The hunt for the
Mystery Fattening Diagnosis is
motivated by frustration, as well
as a desire not to be at personal
fault for excess weight (therefore
not to blame).
A client in this situation is having
a hard time seeking hope and
help. They arent hunting for a
26
diagnosis for attention. In fact,

they are generally eager to hear
any medical explanation that can
help dissolve their confusion.
Finding a health issue would
mean that there isnt something
wrong with them as a person,
which has made weight loss
unattainable at this point. What
they really want is to know is that
they arent messed up, weakwilled, stupid, or lazy.
Empathizing means connecting
with the persons emotion,
regardless of whether you have
ever had a similar frustration
yourself. I am sure you have
felt frustrated in your life, even
if its not over your weight. Your
expectations didnt match up
with what was happening
in reality, and you wanted to
make sense of it all. Its not a
comfortable feeling. Empathy
is as simple as sharing the fact
that you can hear or see their
frustration, and that you care.
Thats it. It can be a kind wordless
nod, a brief, Man, thats rough!
or listening with a look that says,
Oh honey, Ive been there.
What you dont need to do as a
professional is try to stop them
from consulting more doctors.
If your client hasnt been to a
doctor in six months to a year, a
physical exam and routine blood
tests are a good idea anyway. If
they have been seeing doctors
regularly and frequently, it would
still be unwise to dissuade
someone from seeking more
care, as there is a possibility
that they have a condition which
escaped diagnosis. Better to be
safe than sorry, and no fitness
professional would want to find
out that in their efforts to prevent
someone from wasting their time,
they mistakenly caused someone
to delay getting treatment for a
real condition. Let them make
that call.
Educate
Being purely empathetic with a
client is this situation can feel
disingenuous, however. If we
sense that a client is passing up
opportunities to help themselves
lose weight with nutrition and
activity, it can feel like we are

complicit in their process of
disempowering themselves. As
coaches, its one of our main
jobs to increase our clients
awareness, and you can do
a great service to clients by
speaking up with accurate
information. You can keep
them empowered so that they
dont give up on their nutrition
and fitness habits under the
impression that, Its hopeless as
I just have a broken metabolism
or medical problem. Ill keep
seeing doctors until they find it.
Here are some key points that
can be heartening to share:
While individuals vary in their
calorie expenditure rates,
the variability falls within a
predictable range, and its not
huge. Medical conditions can
lower basal metabolism and
decrease the energetic cost
of exercising (one case where
being highly efficient kind of
stinks). However, these result in
a difference of 10-15% of basal
calorie requirements. In other
words, a real medical condition
may cause a 100-250 calorie
decrease in energy expended (not
800 or 1000 calories.)
Getting into a deficit still applies.
Even if an endocrine condition
has produced a slightly lower
calorie burn, getting into a calorie
deficit still produces weight loss.
For clients who want to lose
fat, the answer is the same: we
need to create a calorie deficit.
Its not fair that some people
have hypothyroid conditions and
may need to eat 200 calories
less than other people before
creating a deficit, but its also not
an insurmountable challenge.
It doesnt make weight loss
impossible. Its possible to
overcome it with activity and
healthy food choices.
Its not necessary to have a
calorie goal to create a calorie
deficit. If you arent losing weight,
you arent in a deficit. So we know
the direction we want to head:
reducing overall calorie intake.
We can look for opportunities to
reduce calories in creative ways
that arent very uncomfortable;

thats why having a coach help
you is valuable.
Encourage
Once you recognize that your
client is experiencing frustration
and isnt getting the results they
want, they can use plenty of
encouragement from you. Id add
lots of specific positive feedback
for each thing you notice them
doing which represents a choice
they made to help themselves.
In many cases, the fact that
a client is showing up and
continuing their workouts, even
when they are frustrated, is
something to appreciate! Its also
not exactly fun to make doctors
appointments and sit in waiting
rooms, and if we view these as
self-care efforts, we can see how
a person who is visiting several
doctors can be applauded for not
giving up. After all, a persistent
hunt for a medical diagnosis is
still persistence, and evidence
that they value themselves
enough to want to be a healthier
weight.
To prevent this persistence from
drawing someones attention
away from their nutritional
choices, I would also link the
two together, noting how they
are trying multiple things with
an open mind. And Id keep their
awareness as much as I could
on what they are eating and why,
with open-ended questions. While
medical issues can make us
feel powerless, our food choices
remain a choice we always have
the power to control.
Even if a person does turn

out to have an endocrine
disorder that impacts their
metabolism, a high-quality
diet is helpful in managing
their condition, so why not
start working on it now?
Good nutrition contributes
to physical and mental
wellbeing, which we all need
to maximize to truly thrive,
regardless of the presence
or absence of disease.
Medical
Mysteries
Georgie Fear
Twitter @GeorgieFearRD
A registered dietitian and board
certified sports nutrition specialist.
Expert in appetite regulation and
habit based nutrition. Coaching
clients for 10 years to adopt healthy
behaviors and thoughts around food
that become automatic. Georgies
work has been featured in Outside
magazine, Glamour, SELF,
Womens Health, Cosmopolitan
and many other publications.
She lives in Vancouver, Canada.
27
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28
29
BY Taylor Lewis
Impacting lives
has always been
a driving force
in my life.
Growing up with four
brothers, a mother who
worked as a special
education teacher and a
father who loved his job as
a sports medicine doctor,
I learned a lot about how
environment impacts
peoples decision making.
Looking back, it was amazing
to watch my families ability
to assess and correct under
stress. There is nothing like
making a snap decision
when a student with autism
turns into the Hulk and pins
you in a corner because
they cant communicate
how they are feeling. What
needs to be understood is
that autistic people have the
same fundamental response
to stressors as everyone
else. Their brains and bodies
secrete combinations of
chemicals that people
typically recognize as
emotions. Those emotions,
in turn, spur them to take
action intended to face the
threat. If these emotions are
ignored, then they will build
until they prompt the person
experiencing them to fight or
flee from the threat.
What assessment would you
use with an autistic client
that has difficulties with
social interaction, verbal and
nonverbal communication?
Yes, this is a specific group,
but this applies to all clients
in some form or fashion. This
30
will start to make more since

as we travel down this road
of assessments.
In the fitness community, we
discuss how every movement
is an assessment, but before
a movement happens a
choice must be made via the
hard drive (brain), and under
tension that choice usually
is altered. Think about this:
When you make an important
decision that is going to
impact your life you take your
time, think about it, discuss it
with your family and if youre
like me write out the pros and
cons before you decide.
What happens if you
scheduled a last minute
meeting and you were not
able to discuss your options
thoroughly with your family
and the decision has to be
made by the end of the day?
Your decision-making skills
are put to the test, you rely on
your gut feeling and hope for
the best. Now, lets put it into
context with training.
Monday morning comes
around and youre all ready
to go for national bench
press day. Youre lucky
enough to sneak in and steal
a bench for a few minutes
before a group of bench
press fanatics start to crowd
around your bench as if you
were going for a world record.
Set one feels great. You blow
past sets three and four, but
set five doesnt want you to
win and you fail after three
reps. Your bodys ability to
recruit the right patterns has
been stressed and something
in your system is waving

the white flag. You lose,
the bench wins but right
then and there is a window
of time to understand your
movement system. Why did
you fail on rep three? Was it
strength? Was it endurance?
Did you lose tension or did
you lose muscle recruitment
from some area of the
system? The only way to
know is to test it.
This is same approach we
take when assessing the
client in the gym except
now we have taken them to
failure. Wouldnt we want to
assess what the body does
after it gets beat down?
Rocky Balboa once said
Lifes not about how hard of
a hit you can give... its about
how many you can take, and
still keep moving forward. So
why arent we assessing right
after the client gets knocked
down or fails that last rep?
I understand the argument
that the neuromuscular
system is fatigued, but if the
body works as a unit why
couldnt you test overhead
squat right after a max
bench? The neurological
system is on high alert so
maybe their overhead squat
gets better, or maybe it
doesnt, but if it does then
maybe it shows you a gap
that is lacking in their squat,
perhaps as more neurological
activation. Just a thought.
Having the privilege to work
with a high profile client
has taught me a lot about
working with the everyday
client. I recently took on
a client in rehab who was
battling drug abuse. I hadnt
worked with an addiction
client before so I was excited
to get started and help where
I could. Day one, I walked
in with my FMS board and
was ready to do a full on
assessment, but after I
started the overhead squat I
threw out the FMS because

those seven tests wouldnt
have given me the feedback
I needed to start. What had
happened was his body didnt
understand how to process
human movement at even a
small scale.
Over the years, he had
indulged in a lot of partying
and cocaine abuse, which
altered his chemical
production. This changed
his locomotor skills and his
ability to understand simple
body weight movements. It
did not help that he had never
had any form of exercise
training in so a customized
assessment would have
to be administered. I went
back to my go-to basic
assessment exercises with
the understanding that he
could be moving inefficiently
because of all the standard
reasons mobility, stability,
strength, neurological timing
but most importantly,
locomotor patterning and
solutions. What I had him do
was try to balance on one
foot for ten seconds on each
side (it wasnt possible for
him). I asked him how many
pillows he slept with at night
(two to three depending on
the day). I had him go for a
walk to analyze his gait and
then tried to get him to hold
a plank for two minutes, but
that ended up in him looking
as if he was going to attempt
a handstand. Youre probably
wondering, well, why didnt
you shut him down when his
form was shifting from good
to bad? Its because I wanted
to see what his body would
do in a stressful situation. Did
it get better? No, but it just
gave me more feedback as
we progressed forward.
I learned a long time
ago from Dan John that
sometimes the tension levels
need to be elevated for good
form to appear. What I mean
by this is that when you have
someone do an exercise, lets

just say a kettlebell swing,
and it doesnt appear at the
standard you created loading
them with heavy weight, it
could change and improve it.
The load or tension level may
need to be dialed up. This just
shows the gap that they have
and gives you great insight
into how their neuromuscular
system is functioning.
This where we start to tie in
customized assessments.
Over the years, I have had
the opportunity to be taught
by some great coaches
from understanding all about
the shoulder and various
assessment exercises from
Eric Cressey to Dan Johns
1-2-3-4 assessment and Grey
Cooks FMS and how they
are applied. And now, I have
been able to put together my
own standard assessment
that I use in my gym, but
it is never same. The order
changes, some exercises I
throw out and others I go
more in depth with based
on the client that I am
working with. For instance,
I work with a lot of baseball
players, so Eric Cresseys

shoulder assessment is
invaluable, parts of the FMS
are extremely helpful and Dan
Johns 1-2-3-4 assessment
has great value, but with
a client with autism or a
recovering cocaine addict,
these will probably give me
false positives because of
how their hard drive is wired
at the moment. Over time, I
will go back to some of those
assessment exercises to see
where they are progressing,
but that is down the road
when they have established
baseline movement patterns
under my standards. This
maybe hard when you have
a big group or maybe you
dont have time to individually
assess each client, but the
concept still holds true.
The Giants team strength
and conditioning coach does
this well. After each player
throws in a game they are
required to go through a
post-game assessment to
analyze any loss of range of
motion or movement quality
that could of happened
during their outing. Adaptive
Remember, it is easy to
make a decision when there
is no pressure and you have
all the time to break down
the pros and cons, but when
the game is on the line and
the team is counting on
you to hit that last minute
bucket with five seconds
left to send the team to the
championship, instinct kicks
in and quality can and will be
effected. Customizing your
assessment based on the
client and administering the
assessment before, during
and after workouts will help
truly show where movement
is lost and gained.
changes happen during

and after high threshold
patterns, so why arent we
assessing that during and
after? This goes back to the
tension continuum that I
have speaking about lately
and understanding that we
must not only learn our low
and high tension levels, but
also assess when they are
in these tension levels. If
the FMS is your go to tool
for assessment see what
happens when they perform
the test after a high threshold
workout. You might be
surprised on what feedback
you get.
Taylor Lewis
Twitter @tlrlewis
Taylor Lewis has been a strength coach for
10 years. He received his Masters Degree
from Sonoma State University in Kinesiology.
He currently works as the Strength Coach
for Sonoma State Baseball and owner of TL
Strength in San Rafael, CA. Taylor also runs
the baseball strength and conditioning for
Drake High School and consults with various
high schools in the Sonoma and Marin county.
Taylor found the love for working with clients
with cystic fibrosis while finishing up his
masters degree, and he is currently working
with researches down at Stanford Medical to
develop structuralized fitness programs on the
quest to find a cure for cystic fibrosis.
31
Coachs corner
By Dan john
At our first team

meeting with the
Utah State University
track and field team,
Coach Ralph Maughan
outlined a few
things that continue
to shape my life.
He was addressing
state and national
champions and one
Olympian.
Three statements stood out:

Make yourself a slave to
good habits.
Little and often over the
long haul.
Lift weights three days a
week, throw (or hurdle or
jump or) four days a week,
for eight years.
Each of these is true. They
are right.
For now, lets look at the first
one: Make yourself a slave to
good habits.
Most people are blind to their
habits. I was talking with my
friend, Cameron, and on a recent
international trip she had the
surprising realisation that she
regularly had music playing in
her life. She woke up to music,
dressed to music, drove to music
and worked to music.
On the road, she had no music! In
the hotel, she couldnt just flip the
switch or tune into her favorite
stations. The lack of noise is
what caught her attention. Music
had become such a part of her
background noise that she didnt
even notice until it wasnt there!
Most people have habits. Lots
of them. The television is on
during meals, the radio is playing
in the car, and the route to most
places becomes so instinctive
one doesnt even notice these
as habits. Add a construction
reroute and the whole day might
take on a new meaning.
Reaching for a snack: habit.
Mindlessly staying up for
another lousy comedy: habit.
Surfing the web endlessly: habit.
32
Dan john
Twitter @fakedanjohn
Dan spends much of his time
travelling the world both coaching
coaches and educating athletes.
Former Strength Coach and Head
Track and Field Coach at Juan Diego
Catholic High School in Draper, Utah.
He remains a full-time online religious
studies instructor for Colombia
College of Missouri and contributing
writer to Mans Health magazine.
Dan has written a number of books
about training such as Never Let Go
and Intervention.
The bulk of your life is habits. If

you have been driving for years,
you might not even remember
the checklist of starting a car
and manoeuvring out of the
garage and down the street. If
you actually THINK about driving,
you might recall how many steps
there are in the process. It will
grind your gears if you are using
a manual transmission if you
actually stop to think about the
left foot, right foot, hand shift
and one hand driving required to
accelerate.
He said good habits.
I dont necessarily wish to
correct him. Coach Maughan
played professional football
for the Detroit Lions, made the
Olympic team as a hammer
thrower, won the national
champs as a javelin and won two
Purple Hearts and the Bronze
Star at the Battle of the Bulge.
Again, Im not correcting Coach,
but adding to his legacy.
S
almon (in the can or fresh
the king of grilled foods!)
Eggs (buy them in the five
dozen containers)
Heavy cream, for coffee
Real butter
Cheese
Salad greens: everything you
can eat raw!
Lemons and limes to sweeten
drinks and squeeze on fish
and salads
Herbs/spices
Olive oil
The best in-season fruit
There is a little box for stuff that
runs out, and we fill in.
When I shop, I load up on what
we need for the menu for the
week. Here:
Monday:
Steak, Salad, Champagne
Tuesday:
Viking Enchiladas
When I look at the vast expanse

of time-wasting stuff in life, I
think about this: get rid of it. The
term is Shark Habits. One Bite
and it is gone. Fill out the form.
Check the box. Dont let the bride
wonder about whether or not you
are going to the wedding - RSVP
her! Low on gas? Fill it up!
Wednesday:
I have a shopping list on my

fridge. Here it is:
Special Rotating Meal
Meat
Poultry
Sausage
Bacon
Fish
Shellfish, if you can eat it
Canned tuna
Irish Jambalaya
Thursday:
Breakfast for Dinner
Friday:
Hang and Graze
Saturday:
Sunday:
Whatever looked good shopping!
There is never a question about
what should I eat? The answer
is already in the pot!
I do this with weekly chores,
monthly chores, and yearly
chores.
Shark Habit everything that is

unimportant. If you want to be
the best, you cant focus on the
unimportant.
Training the
Elite Athletes
How do you know what is
important? Well, what do you
want? Whats your goal?
If you tell me your goal, then
we will Shark Habit everything
less important and focus on
Principles.
Literally, principles mean to
take first. Not everything works
for principles. For fat loss, Art
Devany said it best: Dont get fat
in the first place! So true - but
not helpful.
If you are fat, here you go: Move
more, eat less. Absolutely true,
but the devil is in the details!!
For American football, John
Heisman said it best a century
ago: Block, tackle and fall on
the Ball.
Yes, for the elite athlete, there
are a million things. Except
there isnt. For fighter pilots, two
questions are asked: Did you
kill? Did you survive? If NO, the
assessment is the Five Whys.
We ask why? until we come to
something we can practice next.
If there is a secret to elite, it
is Appropriate Practice. Not
lots and lots of MORE or daily
experiments with, Hold my beer
and watch this. Elite training
focuses on the answer to the
questions reflecting principles.
For American football, did we
tackle? Well, yes, we made 64
of 67 tackles! Great, but we lost
21-0. (Those three missed

tackles lead to touchdowns
and extra pointsthree times
seven is 21. It is hard writing
for an International audience!)
Why? Why did we miss those
three tackles? Conditioning,
technique, situational
awareness? Why, why, why,
why, whyuntil we come to
something that we can practice
appropriately.
Oh, there is more, of course.
But, try this:
Courageously scrub your life of
the truly unimportant.
Check the box, answer the
question, throw it away. Be done
with the trivial.
For what IS important, focus on
the key principles.
Measure those keys with the
Five WHYs test after every
performance.
Practice
appropriately.
Repeat.
Training elite
people is a study
in the mastery of
fundamentals.
You dont want
to listen to that
sentence, but
that is why so few
achieve mastery
and elite status!
33
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34
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course &
webinar
schedule
Never miss
a beat...
1 day kettlebell workshop
14th May 2016, San Diego, USA
P
rimal movement chains
with perry nickelston

11th12th June 2016,
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workshop with Dan John

9th10th July 2016, London, UK
SMK

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certification
22nd24th July 2016,
Seattle, USA
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kettlebell certification
23rd25th September 2016,
London, UK
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Jason Kane

asks if there are

By Vickie Saunders on P16

Issue 19 APRIL 2016

Issue 19 April 2016

New members welcome

Stop chasing pain

Franz Snideman Says...

Made for life 12

The Habit Coaching System

Taylor Lewis Says...

STRENGTH MATTERS ISSUE NINEteen

Shooting the Breese

Change is in the air here at Strength Matters. New faces

However, before I introduce Casey, I want to say a

She went on to become editor of the UK-based

Aleisha has been with us from the very start of the

Welcome to the team, Casey! Im excited that youre

Ways to Get Strong

STRENGTH MATTERS ISSUE NINEteen

strength? Potential strength is

Drink more water

metabolic processes to slow

Stop chasing pain

This forces you to watch your

glands, two small glands that sit

active recovery - walking, hiking,

There you have it.

STRENGTH MATTERS ISSUE NINEteen

Many fitness enthusiasts

STRENGTH MATTERS ISSUE NINEteen

medium Kettlebell, two if you

moving forward around 10

is a skill that you can acquire.

done, start with another

starting line and sprint to

picking weights that will

Ups, and other movements.

Remember, youre looking

Franz Snideman, the co-owner of

STRENGTH MATTERS ISSUE NINEteen

Over the years,

STRENGTH MATTERS ISSUE NINEteen

be asked such as Can

normal ranges, its got good

by having all three that you

Anything, however, thats

Once you know the

Stability, then, is the ability to

If something is stuck, and by

Are These Two Issues

Jason world famous glutes

STRENGTH MATTERS ISSUE NINEteen

STRENGTH MATTERS ISSUE NINEteen

Now, if that isnt sweet news,

Have you come across some

from the University of

people who do strength

Social Media You can offer and assist

Storytelling Share your personal

#2 10 sets of 10 (100)

B. 10 sets of 10, 5 sets of

C. 10 sets of 10, 10 sets of

10 sets of 20 reps