Personal/Group training sessions for Kettlebells and Body-weight training available

Hi all,

Just to let you know that I am available for individual or group training sessions. Classes generally run for two hours, which includes a good stretching/posture check first up, then into some band work/body weight resistance training to get your joints and body ready for work, then the ‘bells.

I tailor every class to the individual needs of the student.

In this weather, you can expect to need a lot of water for training,so make sure you bring at least a liter, probably two to be sure. I train the bells with lots of stretching mixed in, and normally end the class with a little Qigong to relax you.

Classes are tailored to your ability and interest, and generally I give some tips and pointers for develoing your own workout regimen.

If you have any questions, feel free to contact me here or at my email.

mark.jersey(at)gmail.com

Happy training!

Mark

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AeroSling: Ready to work!

download 1 I was recently contacted by a fellow called Elmar Schumacher over at Aerobis Germany to test one of their suspension trainer devices- The AeroSling Pro Set. Knowing that I had pretty extensive experience with other suspension trainers and that I have been using them for some of my clients here in Japan, I appreciated their forthrightness in approaching me for a critical evaluation of this new line of equipment

The Goods.DSC_0107

The first thing you notice when you receive one of these kits is the packaging. Its well thought out with little extras that make it obvious that a lot of effort and thought has been put into making this kit as complete as possible. For example, I liked the re-sealable plastic bags that all of the equipment came in, instead of the usual rip and throw variety. It shows an environmental sense. The main parts of the aerosling come already assembled, with accessories separate and each with an instruction guide as to how to set up or add to the assembly.The handy doorknob sign for the busy businessperson staying in a hotel that lets people know- hey, I’m training in here! The exercise chart and easy to follow dvd made my first workout a breeze, with little time spent in set up. My first impressions were- this kit is well thought out.

Getting started.

Compared to other equipment I have used, the Aerosling was both lightweight and sturdy.For anyone carrying equipment or wanting portability with their workouts, a few grams here and there make a big difference. This equipment fits easily into the draw string carry bag (comes with the kit) which can be put in a backpack for an outdoor in-the-wild adventure or take with you to your gym. Here in Japan, we have a mainly urban environment, so the ability for me to pick up the kit and head to the local park is a big plus. All the components were sturdy and built for hours of use. Attaching the device to a wall mount or overhead beam etc was as simple as flipping one end of the attaching cable over the attach point, and then clipping it on the carabineer. For more sturdiness, two winds around the beam give you an extra sure attachment point. Then a simple weight test to check proper set up, and you are off to work.

Having used similiar devices before, I found this one really simple and user friendly. Don’t get me wrong- I like heavy duty, and there is a place for such types of equipment, but there is also some sense of overkill at times, such as in weight. I usually carry other equipment with me, such as kettlebells etc, so the ease of trasnportantion was a big plus for me. For your average athlete or gym who needs equipment that can take a hard workout and still be ready for me, the Aerosling fits the bill.

Instant fun.DSC_0117

If you are already used to doing body weight/resistance training, or have some gymnastic background, you will immediately sense of advantage when training- the core muscles are instantly involved to balance you while you work out. For first timers with this kind of equipment, I recommend watching the instruction video and setting up your Aerosling for beginner intensity level. Then as you gain confidence, you can up the intensity easily by a quick unwind of the main handles.

Scalable workouts.

I love the versatility that this equipment brings a workout. You can push yourself as hard as you like, or take the more moderate path. Each exercise shows a simple form and then an advanced level version on the cd, and the exercises are easy to follow. I recommend though that you watch all the exercises through completely first, and perhaps don’t attempt to do them all straight away. Pick a particular area of  your body that you want to train, and then follow the related exercise. DSC_0122

I tested the Aerosling out on a couple of my students, and the response was overwhelmingly positive. Its a fun machine that you can set up in your own house, take to the gym, or set up outside. For us, it was smiles all round and my students were exhausted after a 45 minute session. I can see it being a real boon to any professionals out there wanting to keep fit while they travel for business and have to adjust to busy schedules. You would hardly notice this kit in a suitcase, even a carry on bag. Perfect. Crossfitters, this equipment has something for you too. Fighters, well enough said- this equipment rocks.

What it will cost you.

The staff at Aerobis have made this equipment very affordable. ( see the details and special offer below!)

Summary:

For those who travel, the lightness, sturdiness and well thought out design of these easy to use kits will mean that you can take it anywhere with you and give yourself a good workout. Whether you are a professional athlete, sports trainer looking for equipment for your clients, or someone just out to keep your body toned, this kit has something for you.

Two thumbs up from me.

Q: How do I get one???

Elmar at Aerobis headquarters sent me these useful links and some extra information for you :

Go to Aerobis.com
http://www.aerobis.com/shop/en/index

Go right to the aerosling models:

http://www.aerobis.com/shop/en/Suspended-Pulley-Trainers/aeroSlings (our aeroSling Models)

http://www.aerobis.com/shop/en/Suspended-Pulley-Trainers/aeroSling-Sets (I received a Set which is called the aeroSling ELITE)

A new model for you to check out as well. I will let Elmar explain:

The new aeroSling XPE is a lightweight smaller brother of the ELITE that you tested. It retails at 139 EUR incl. Door Anchor and DVD. It also has great material but is simpler as such as it cannot be extended with other grips etc.. So professionals would go for the ELITE or ELITE set – beginners in Suspended Pulley Training would go for the XPE.

And a special coupon offer from Elmar at Aerobis for you!

People that are interested will get a coupon code for 15% off to cover shipping and such (100 EUR order value min):

MDA2011CHL

So..what are you waiting for? Go get one!!! Smile

Questions from readers

Here’s a question from one of my regular readers, Sharperatio:

You’re halting workouts for a month and a half? Why? I can understand taking a week off and even two weeks off. If I were a fighter or a pro athlete, I could understand a complete stop after a fight or after the season ended. The soviet Olympic athletes had a training tempo of three weeks on and one week off. I would definitely stop working out if I were ill or needed a medical procedure. Work, travel, injury all conspire against setting and keeping a regular schedule. Why the stoppage in your case? Is a big break something that Steve Cotter or Ken Blackburn have prescribed, and if so, why? When I try to work out regularly, I frequently have enough interruptions to jar consistency. If I feel like it’s all too much, I ratchet back and adjust my workouts, increase rest times or more rest days, space out the workouts, consider other exercise methods for variety, add sleep, etc.

Actually, although I am finished the 8 week program, I am continuing my training and working on building a more solid foundation of strength and flexibility for the next cycle of training at the end of January. The intensity is down in some ways for the kettlebells, but I am now focusing more on GPP work (general physical preparedness) to keep my body primed in my little off season.
The GPP stuff is very challenging, especially as you start working with heavier weights and race against yourself to better your time each performance.
Its December and workloads can be busy, not to mention the other year end activities which interrupt our training time and concentration. Taking this all into account, I am “dialing back” so to speak in some ways, and concentrating on increasing flexibility work as well as overall conditioning.
I have been pushing hard on the ‘bells and it feels great. However, I need to give my body a bit of a break as I adjust to other realities. I have put on a bit of muscle and now I have to get used to carrying that around and not letting it impede my sports performance. I also now require a higher level of flexibility to perform the GS lifts correctly. And in general, I have to get used to a more intense physical lifestyle that must live in tandem with my daily work life.
Its a challenge for sure!

Here it comes….

Lifestyle change. Capital letters. I am tired of constantly struggling with food choices, and wading through the slew of false information out there as to what is best for you, good for you, fat free etc. I can say that in many regards I am as confused as my stomach feels after a normal meal.

In other aspects of my life and training, things are definitely improving. I am hitting some of my own personal training goals, bringing in more and more kettlebell practitioners, and keeping a pretty good balance between work and down time. I stopped drinking alcohol 2 months ago, and I can say that I feel differently because of it. But I really wish that I could get more of a peace of mind from what I eat.

Now I want my regular food intake to support me in a cogent way, hence I have been edging slowly over the last few months towards the Paleo lifestyle.

Don’t know what it is? Have a look in my links bar and take your pick 🙂

Lets just say I am sticking my toes into the water right now and seeing how I feel, reading up differing approaches to emulating a paleo lifestyle in the modern world, and then brainstorming on how I can support that lifestyle change here in urban jungle Tokyo.

To others who might be considering a similar move in the near future, here is a great piece by the recently retired blogger Methuselah of Pay Now, Live Later who pretty much nails many peoples pet fears and misunderstandings about changing what they eat to a Paleo system and how to get there gradually.

Its going to means saying goodbye to grains and sugars for a start. But if it means I am going to look and feel healthier, so be it.

Gotta get back to study.

Peace.

Rebuild, remake, renew

I am somewhat on a personal theme at the moment with these three words constantly on my mind as I plan my training for the coming winter period.

Having had a few months off, albeit unwillingly, I am back on track with my fitness regimen, but I also realize that more than anything, its about balancing the different parts of my lifestyle to support each other, which is easier said than done as many of you know.

Realizing too that all these personal fitness goals revolve symbiotically with a 9-5 work lifestyle, which is the financial fuel which fires the sustaining my own fitness goals. You have to pay the bills too…

Diet and rest are key components here- letting the body rebuild itself in peace after a good workout, and not getting in the way of my own development. Also, maintaining good flexibility with the higher workloads is important lest I step towards bad form, leading myself to injury.

Making sure that my daily lifestyle also doesnt get in the way of letting me achieve my goals is an important one- getting to sleep at a regular time, eating enough and with the right frequency, seriously paying attention to stress and the effect that it has on my daily life, and doing all the things that I need to take care of me; exercise, time with my partner, walking the dog, meditation etc

I am excited, and daunted by the prospect of what the next few months can provide if I maintain both my focus and my health. The key for me in all this is in training hard and fast (sensibly), with plenty of rest and good nutrition in between. More so, the ability to really listen to what my body is telling me from day to day and catch any early warning signs that I might be doing too much, or the times when I can push it a little harder.

Recovery is critical- the ability of the body to recharge after a burst of energy, how long that takes, how many days I can sustain that type of activity before I need a rest, all these things again, in balance with each other. Supplements definitely help in a big way.

I am lucky to be able to have an expert like Steve Cotter to talk to, who is willing to give me the time to talk about my own goals and help me develop a solid regimen. When you see the workload that man puts out each week, its easy to get inspired!

All in all, make sure you set some targets for yourself over the coming cool months,no matter how little or large they may be, and prepare your life accordingly to facilitate your success. The rest is up to you!

Cheers,

Markeu

Better sleep to live longer and reduce stress!

More studies being reported in Time magazine this week on the benefits of a good night sleep.

This kind of news may seem rather obvious to some, but hey, come and live in Tokyo or any big city around the globe for that matter and you will see just how easy it is to slip into an unhealthy late-night lifestyle. No offense Conan!

In Japan, six hours of sleep for many is a luxury that they just cant or wont afford themselves.Late night tv has big draw power as well, with many full time workers not getting home until ten in the evening, they need a couple of hours of just staring at the tube to start their relaxation process off.

Sometimes its a struggle to get eight hours- work, worries, noisy environs, late night messages appearing on your mobile- all these things can cut into your down time. Without proper rest you can forget about maintaining your training schedule or your desire to keep at it. And if its bad for us, you can imagine what it must be like for kids.

So do yourself a favor, and make sure that you can truly switch off to recuperate from your modern day lifestyle.And while I am at it, a little meditation or some yoga/Qigong wouldnt hurt you, either.

Put that mobile on flight mode, and rest easily my friends.

Peace,

Markeu

What drives you?

We all need personal goals. Without them, it makes our day to day activities seem without reason or purpose.
For me at the moment, still coming back into serious training after four months off earlier this year, it boils down to one word- rebuild.

The thing about kettlebells is just that- its not just about kettlebells. The more I learn how to be a good proponent of the sport, the more I learn about taking care of the whole. Its about a much more holistic approach to taking care of my body and making sure that it can perform at optimum levels. Let me explain.

Building a stronger body is not going to help me if my postural alignment is all out of whack.
Just training with the bells doesn’t ensure that my body is ready to work. At 45, I need to consider my posture, warm-up, precise performance of technique, breathing, ramping my workload over time, and building my body back up for GS style Long Cycle kb work. That some muscles are at present weak in relation to others, and I am actually looking for all round performance, so that means creating balance.
If it seems like a challenge, it is.
And it doesnt end there. I need the right kinds of food in my body, to be sure that I am getting all the nutrients I need and in appropriate levels. That I am getting enough sleep. That I get a rest day in there when I need it. That variety lays a part of what I do as well.

Challenge? Its an exciting time.

Drink Water and guard that waistline!

Well, they have finally proven that it is true. Drinking water before a meal significantly helps you not gain extra inches in the waist line.

Its such a simple solution, and one that you should try out for yourself.
Our modern day lifestyles aren’t really conducive to getting our recommended daily intake. Add that on top of our already sluggish metabolisms and dysfunctional digestive systems…and you get the picture.

Why not give this a shot yourself?

Cheers,

Markeu