Yoana Teran Snideman, RKC Team Leader

Don't Workout, Be Careful!!!......

You shouldn't being doing that!, Why are you lifting those kettlebells, you're pregnant?

Those are some of the most common expressions I have heard during my two pregnancies. People genuinely are looking out for my well being which I appreciate but I have to admit I get a little annoyed with the lack of knowledge about exercising during pregnancy that seems to be floating around out there. Is pregnancy some type of sickness or disease? Do all the laws of basic physiology and health go out the window when a woman becomes pregnant? Does pregnancy give the mother a license to be in-active and to eat junk food? Are healthy food choices not important during pregnancy? Is pregnancy a reason to stop focusing on healthy lifestyle habits? The answer is NO!!

Click Here to keep reading and watch the video >>>

9 Months Pregnant Kettlebell workout

2010-03-29T15:44:00.001-07:00

"Athletic Rotation always comes from the Hips and T-Spine"

2010-03-23T09:53:00.000-07:00

The ability to rotate your hips and spine in sports and in life is very important. In fact we would say that highly athletic people rotate effortlessly, powerfully and safely.... keep reading here >>>> and check the video out!!!

Dragon Door's Official Kettlebell Distributor

2010-03-20T16:21:00.000-07:00

Save on shipping when you order your Dragon Door's RKC Authentic brand of Russian Kettlebell with us!

If you live in California, San Diego area you can now purchase Dragon Door kettlebells locally with no shipping charges!!!

Ordering Information>>>>

Attention!!! HKCs, RKCs, RKC Team Leaders, Masters and Seniors!!! You can also purchase your Kettlebells with no shipping charges and your current RKC Discount!

Can Ropes Really Improve Your Movement?

2010-03-17T16:50:00.000-07:00

If you are a strength coach, trainer or fitness enthusiast who stays current with the times, you no doubt understand that the brain never thinks of activating individual muscles. Thanks to pioneers such as Vladimir Janda, Stuart McGill and Gray Cook, we know that the brain operates in terms of movement patterns and never thinks muscle isolation. The days of stupid bodybuilding nonsense being applied to the general public as well as to the preparation of athletes is hopefully coming to an end.

To read more and watch the video click here>>>

Return of the Kettlebell Seminar with Pavel was Awesome!!!

2010-01-24T15:32:00.000-08:00

Check details about this incredible seminar at Franz's Blog!

Make photo slide shows at www.OneTrueMedia.com

HKC Certification in Miami, Florida

2010-01-06T09:15:00.000-08:00

Did you already sign up for the HKC?

February 7, 2010
Miami, Florida

For more Information and Registration click here!

Attention!!! Last Few Days!

2009-12-11T15:57:00.000-08:00

HKC Prep Course
Don't miss this opportunity!
Get ready for the HKC
Franz and Yoana Snideman, RKC Team Leaders will be teaching a Kettlebell workshop in Miami, Florida

Saturday, December 19
3:00 pm to 5:00 pm
Host by: Equilibria Fitness
9851 NW 58 ST, SUITE 114 DORAL FL. 33178

(Registration open until Wednesday December 16)

More information click here!

San Diego 2009 RKC Kettlebell Certification Workshop

2009-09-21T08:24:00.000-07:00

The best school of strength!

It is not about the Kettlebell it is about the body movement and the Kettlebell just happen to be the tool we use to teach people how to move because it works so well.... David Whitley

Become a better athlete, a better coach, and a better person!

Combining Ropes and Kettlebells

2009-09-12T08:05:00.000-07:00

Revolution Solution Seminar
Combining Ropes and Kettlebells

For Maximum Fitness and Fat Loss

with Franz and Yoana Snideman, RKC TLs

$97.00
Sign Up Today!

Here is what's going to be covered:

Learn how to successfully integrate kettlebells and ropes for maximum fat loss

Discover over 40 rope drills that you can instantly use and apply to your training

Learn how Franz and Yoana utilize kettlebells and ropes for power and speed athletes

Learn over 10 drills that combine ropes and body weight exercises

Learn how to perform the actual kettlebell / Rope programs that Franz and Yoana use with their clients and in classes

Learn how to effectively SMOKE your client in less than 5 minutes with one Rope/Kettlebell complex

And the Grand finale......

How to effectively combine Kettlebells and Ropes for Maximum results!
Learn and put into practice the Snideman's 3 different levels of routines with Ropes and Kettlebells:

Beginner Program / Intermediate Program / Advanced Program

This seminar is HANDS ON, so come ready to learn and ready to work. You will be moving, training and challenging yourself with the best conditioning tools out there.

* Be one of the first 10 to sign up and receive a FREE copy of the Revolution Solution Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss DVD!

$97.00
Sign Up Today!

More information contact: revoinfo@revolutionlajolla.com

Get the most out of your workouts!

2009-08-18T08:00:00.000-07:00

Check out this video. It is a great, fun and effective way to get your workout done with your child while at the playground.

Here's another REALLY good idea to help you get the most out of your workouts.

Check this out! My husband Franz and his friend Geoff Neupert, Senior RKC, are putting on an one day seminar to teach really busy people how to get faster results from their kettlebell training.

More information here!!!

Super Busy Mom Finds The Secret to Training Success!

2009-07-27T14:26:00.000-07:00

"Now that I'm a Mom, I feel like I have a hard time getting my workouts in. I get really irritated when I miss my planned workouts. Have you ever felt that way?

I never thought that I would be in a place in my life where I would actually skip workouts. All you who are super busy can relate with me. Having a child and being a mom is amazing, YES!, but it’s quite humbling when you come to the realization that your time is no longer your own. There are days when I literally do not have the time to do get everything done.

The challenge is that as mom’s we have to stay healthy for our kids and regain the strength and stamina we had prior to having kids. I now realize and have learned that we must make it a priority to stay in shape but we must be more practical with our time.

I've picked up some good ideas in the last 18 months. Here's a REALLY good idea to help you get the most out of your workouts. My husband Franz and his friend Geoff Neupert, Senior RKC, are putting on an one day seminar to teach really busy people how to get faster results from their kettlebell training.

Check it out here!

"How to Maximize your Time And Get Faster Results From Your Kettlebell Training"

2009-07-16T13:13:00.000-07:00

"Time-Starved Kettlebell Fitness Experts Share Their Discoveries On 'Time-Efficient Fitness' To Help You Spend Less Time Working Out And More Time Living..."

Dear Friend and Kettlebell Enthusiast,

Are you tired of life's demands robbing you of the time you need to get the results you want?

For example, you have your workout planned and the boss keeps you late to discuss the latest project-now you're running behind and you promised your wife you'd be home for dinner and it's your turn to read to your kids before bed...

Or maybe you have your workout planned but your daughter's soccer game runs over and now you have to choose between making dinner for your family or working out...

Either way, another day is gone and another workout is missed-you remain one step further away from looking and feeling your best....

........TO CONTINUE CLICK HERE!

Marianna reading at 18 months old

2009-07-01T21:28:00.000-07:00

How we are supposed to deadlift...

2009-06-29T20:45:00.001-07:00

Marianna Snideman 17 months old (10lbs Kettlebell)

... For Maximum Fitness and Fat Loss

2009-06-21T08:51:00.000-07:00

We are excited to announce our new DVD, "The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss."

Get your copy here!

We wanted to come out with an educational product that shows how we integrate Kettlebells and Ropes together.

This DVD is very unique as it explains in detail the foundational rope exercises that we use in our training studios in San Diego. If you have not used ropes you must try them because they get the body very fit and conditioned in a very short period of time. In the next 3 to 5 years you will start seeing almost every gym in the country with Ropes. We have been fortunate enough to always gravitate toward the best training methods and mark my words; ropes will be HUGE in the fitness industry.

Proper types of footwear

2009-05-31T20:15:00.001-07:00

Listen what Keats Snideman says about the proper types of footwear to use during resistance training.

Get more information about Keats Snideman at http://www.coachkeats.com/

Starting Them Young

2009-05-22T20:26:00.000-07:00

This is Marianna at 16 months old performing an

incredible Kettlebell Deadlift technique!!

It shows how babies are pre-wired with beautiful movement skills and are designed with the perfect movement blueprint. Watching Marianna squat and deadlift is awesome and she so naturally understands how to move from her hips and keep her spine straight. I never had to teach her how to sit back on her heels or to keep her shins vertical. She already knew how to move well which proves to me that humans are designed to move perfectly. It is a lifetime of faulty movement patterns and lack of activity that pre-disposes people to injury, overuse injury and movement dysfunction. All you have to do is watch a baby squat, deadlift and breathe and you will see harmony, beauty and precision. God knows what He is doing!!!

Spanish Kettlebell Blog

2009-05-18T11:53:00.000-07:00

Hola Comrades!

I am very excited to announce my new blog "Kettlebells en Español." This blog will cover the foundational RKC Kettlebell movements, but of course, in Spanish. Slowly I will begin to add videos, articles and detailed instruction of kettlebell training for Spanish Speakers!

I want the blog to be a place where people can ask questions, share ideas and give responses!

This is the first Spanish Kettlebell Blog in the World. Please pass the blog address along to your Spanish speaking family and friends both here in the United States and abroad.

Train with Purpose!

Enter to the Spanish Kettlebell Blog here!

Confused about what brand of Kettlebell to buy?

2009-05-14T19:36:00.000-07:00

Dave Whitley couldn't explain it better!

Why Dragon Door Kettlebells are superior from Dave Whitley on Vimeo.

Dragon Door Kettlebell-40kg vs..... from Dave Whitley on Vimeo.

Buy your kettlebells here!

Kettlebells and Pregnancy

2009-04-29T17:12:00.000-07:00

The greatest Journey of my life

….. and It has just started!

Are you pregnant? Or thinking of getting pregnant? Are you a trainer and is your client pregnant…. Now what?

I have been in the health and fitness industry my whole life and being fit and looking good has been necessary to keep my career moving forward. Who wants to train with a fat and unfit girl? When I found out that I was pregnant I was so happy yet nervous at the same time. Is my body going to be able to handle this? Could I workout? Should I? If I could, what type of exercises could I safely perform? How about the health of my baby?…

Read the complete article

The Seminar you have been waiting for.....

2009-02-25T10:39:00.000-08:00

New Seminar Combining Sandbags,
Kettlebells and Ropes

with:

Josh Henkin, CSCS RKC TL
Franz Snideman RKC TL, NMT
Yoana Snideman RKC TL, PT

Ask yourself the following questions:

Are you satisfied with your current training results?

Are you satisfied with the results of your clients?

Are you bored with your current training and ready for a change?

If you are a fitness professional are you ready take your business and training to the next level?

Are you as lean as you would like to be?

Are you as strong and powerful as you should be?

Do you know what your major weaknesses are?

If you answered "no" to any of those questions you owe it to yourself and your clients to take this seminar and learn from coaches who have literally been in the trenches helping people like yourself transform and significantly improve their fitness and athletic ability for a combined 40 years. If you are ready to learn from 3 seasoned veterans who help people acheive their goals every day, than mark your calendars for the last weekend in May and get yourself to San Diego.

Sandbags, Kettlebells and Ropes Seminar!!!

When: Sat May 30 - Sun May 31

Where: Revolution Fitness, San Diego, CA

Register here!!!

High Octane Sandbag Training

meets

The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss

Here is what's going to be covered:

High Octane Sandbag Training - by Josh Henkin, CSCS, RKC TL

Learn why sandbags are the favorite tool of the best athletes in the world

Find out how to create programs that will not only produce amazing results, but make sure you never get bored!

Discover over 100 drills that you can start using tomorrow!

Learn how to challenge beginners or elite athletes

See how to you will never need to perform another core exercise

Find out the secrets to eliminating most causes of back and shoulder pain

The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss - by Franz and Yoana Snideman, RKC Team Leaders

Learn how to successfully integrate kettlebells and ropes for maximum fat loss

Discover over 30 rope drills that you can instantly use and apply to your training

Learn how Franz and Yoana utilize kettlebell and ropes for power and speed athletes

Learn over 10 drills that combine ropes and body weight exercises

Learn how to perform the actual kettlebell / Rope programs that Franz and Yoana use with their clients and in classes

Learn how to effectively SMOKE your client in less than 5 minutes with one Rope/ Kettlebell Complex

And the Grand Finale....

How to Effectively Combine Sandbag, Kettlebell, and Rope Training!

Each day will consist of 8 hours of jam packed information. This seminar is HANDS ON, so come ready to learn and ready to work. You will be moving, training and challenging yourself with some of the best conditioning tools out there.

Sandbags, Kettlebells, Ropes and DVD Products
will be available for purchase at a discounted price!

Sandbags, Kettlebells and Ropes Seminar!!!

When: Sat May 30 - Sun May 31

Where: Revolution Fitness, San Diego, CA

Be on the look out.....

2009-02-21T19:58:00.000-08:00

Another great Revolution Fitness Product.... coming soon!

"The Revolution Solution"

Combining Ropes and Kettlebells

for Maximum Fitness and Fat Loss

Coming soon!!!

2008-12-16T23:15:00.001-08:00

"Staying Fit With Kettlebells During Pregnancy"

by Yoana & Franz Snideman

... a unique fitness informational manual designed to guide, encourage and teach pregnant women how to stay fit and healthy while pregnant.

More information coming soon!!!!

Bicycling legend Lance Armstrong....

2008-12-07T14:20:00.000-08:00

Lance Armstrong during workout in his home gym!

Great Interview with Franz Snideman RKCTL

2008-11-26T08:23:00.000-08:00

INTERVIEW HERE!

Friendly Encouragement

2008-10-23T12:09:00.000-07:00

My good friend Aaron Wilson just sent me this short video clip that I want to share with you too!

New DVD Workout!!!

2008-10-06T22:50:00.000-07:00

"Quick Results Kettlebell workout with Franz and Yoana Snideman is an excellent workout DVD. It is well put together from start to finish. The DVD offers viewers an intense kettlebell workout set to a majestic California beach setting. Exercises exhibited from multiple angles simultaneously on the screen are a unique and powerful approach to workout DVDs"

Matt Shaffer
Editor
Post 16 Productions

If you are too busy and don’t have enough time to train, this new workout video is for you!

Easy to follow and designed to boost your endurance,strength and cardio conditioning;

ALL at once!

Perfect for all fitness levels!

Pre-order and take 15% off the regular price of $29.95
Get one of the best workouts found anywhere in the fitness industry

WARNING! Discount ends October 10!!!

Delivery day starts October 15

The DVD also includes an incredible and unique segment on “Staying Fit with Kettlebells during pregnancy”. We share what we did when we were expecting our baby Marianna!

Marianna Graduated!

2008-09-24T07:20:00.000-07:00

Make video montages at www.OneTrueMedia.com

Yoana's 53 Lb. Snatches

2008-09-15T15:47:00.001-07:00

After watching my husband PR in snatches with the BULLDOG (88 lber) I had to try setting a PR of my own with the 24kg. I have not been training with the 24kg, or even the 20kg or 16kg. Just being around all the strong competitors brought out the best in me!

Fun times!

Infant Swimming Resource (ISR)

2008-08-26T16:22:00.000-07:00

I trained during my "entire" pregnancy and I am soooo happy I did because I had an amazing connection with Marianna. I can see how healthy and strong she already is!

Healthy Babies start with a Healthy Mom!!

Franz and I have been in the health and fitness industry our whole life and we want to expose Marianna to the best.

Because of that we took the decision to register her in swimming lessons as soon as it was possible. Yesterday she started an incredible swimming program, The Infant Swimming Resource (ISR).

ISR is a nationally recognized program that offers highly specialized private certified instruction for 6 months of age and up.

The idea behind Infant Swimming Resource (ISR) was born in 1966 when its founder, Dr. Harvey Barnett, was just 18 years old. As an active lifeguard with a passion for water safety, Barnett witnessed the tragic aftermath when a neighbor child drowned. At that moment, he vowed to do everything possible to ensure not one more child drowns.

ISR is a truly comprehensive infant swimming education and self-rescue skill instruction method that is well established in the fields of health care, psychology/behavioral sciences, anatomy and physiology.

Today was her second swimming session. Each lesson is for 10 minutes every day. The program could last between 3 to 8 weeks. Marianna is already doing great!!!! and her trainer couldn't be better. Bill Barham, a ISR Certified Instructor really knows his stuff.

Swimming improves babies and children’s development – physical, intelligence, language, emotional and social. Starting to swim early can help babies avoid traumatic experiences that some children go through when learning to swim. It familiarizes children with deep water and gives them the confidence to swim below the water level.

Kettlebell Classes in Carmel Valley Area, San Diego, California!

2008-08-23T09:39:00.000-07:00

I had been working out in a traditional gym and seeing a personal trainer with minimal results prior to trying Yoana's kettlebell class. After the first class with her, I was hooked. Her workouts were just what I needed to challenge me, and they do every time! She changes the exercises and routines, so classes are never boring or repetitive, and I always look forward to them. Yoana really cares about her clients and her enthusiasm for what she does is extremely motivating. Since I started working out with kettlebells, I've noticed that my overall strength has increased, and I've also seen improvements in my running.

Yoana's classes are amazing, I doubt I'll ever go back to regular gym workouts!

Karyn - San Diego, CA

I have been trainng with Yoana in classes for almost two years. She is an inspirational leader who really knows her stuff. She can control a group of type A people, keep us on task and challenge each individual to reach and exceed their own goals. She is also a warm and caring individual and working out is always fun (but not too much!!)

Everyone loves to work out with Yoana!

Carol B. - La Jolla, CA

SCHEDULE

Tuesdays & Thursdays 9:30am

Tuesdays & Thursdays 5:30pm

These classes are designed to help you lose body fat and improve you fitness level very quickly . We use a combination of kettelbells, bodyweight exercises and odd objects such as ropes, kegs, and balls to get you into ultimate condition. We teach full body movements that allow you to learn how to move correctly and burn the maximum amount of energy in the shortest period of time. The circuit format of these classes allows you to build strength, stability, power, mobility and endurance all at the same time.

Classes will be held in a private home studio and outdoors

You must call (858)456-7386 or e-mail yoana@revolutionlajolla.com to make sure there is room in each session

Class sizes are limited

Get your spot now!

Yoana is so energetic... What a great kettlebell coach! She keeps me pumped up thru the entire session, no matter how grueling the drills. Every routine is different-'Cross-Fit' style. It's never boring. Sometimes I don't know how I'll make it thru the whole session, but I feel sooo energized after it's over, like I could go run 10 miles. Kettlebell drills are so much fun!! I've only been training on kettlebells for one month, but with Yoana's superb technique & expert training skills, I already feel increased strength & vitality! With her physical therapy background & exceptional kettlebell skills, I feel confident that I will be safely & effectively trained to use kettlebells to my best advantage.

If you want to get strong & toned, try kettlebells with Yoana!

Jan - San Diego, CA

Vote for Revolution Fitness... 10 News A-List "BEST GYM"

2008-08-14T09:02:00.000-07:00

We have been nominated as one of San Diego's Best Gym again!!

You will find us in the Health and Fitness section under Gym.

Please cast your vote today!

Tell your friends to vote for Revolution Fitness!

Vote here!

Great Motivational Video (in Spanish)

2008-07-27T14:22:00.000-07:00

TSC and SSST

2008-06-23T17:41:00.001-07:00

What was I doing when I was 8 months pregnant?

2008-06-18T09:53:00.000-07:00

... and here we are now!!!!

Kettlebell Classes in Carmel Valley Area, San Diego, California!

2008-06-02T08:26:00.000-07:00

NOW REVOLUTION FITNESS OFFERS KETTLEBELL CONDITIONING CLASSES IN THE CARMEL VALLEY AREA!

Carmel Valley Class Schedule

Tuesdays & Thursdays 9:30am
Tuesdays & Thursdays 5:30pm

No initiation fee or contracts - Drop - in Fee $20
Ask for discount on class packages purchase
We also offer Military discounts

Class sizes are limited. Get your spot now!

Kettlebells and Pregnancy

2008-05-25T12:05:00.000-07:00

The following is a very interesting e-mail exchange that I received from RKC Rita Nemeth from Hungary regarding a Snatch Test video I posted a while back when I was 9 months pregnant.

Dear Yoana,

please excuse me for disturbing you. I am Rita Nemeth, RKC from Hungary.
With the highest respect I kindly ask you to disclose your position on the
issue kettlebell training during pregnancy somewhat more fixed on particular
details than on your blog, if you can find some minutes during these
beautyful days in your family.
The reason for my inquiry is that Peter Lakatos, chief RKC Hungary posted a
video on his blog on you
http://rkchungary.wordpress.com/2008/05/14/yoana-snideman-rkc/ doing your
snatch test in the 9th month of pregnancy. This generated ambivalent
reactions. Whereas kettlebell and pregnancy is a returning question at
Hungarian lady comrades, I thought it would be worth to collect the
positions and to try to come to a more or less generally acceptable point.
Having no personal experience on pregnancy, I read your blog and reverted to
Dr. Mark Cheng, who was my team leader at the RKC cert, and his wife, Dr.
Courtney Mizuhara-Cheng, RKC II. Doc Cheng was so kind to share their
experiences and opinion. He personally does not recommend VO2 and snatch
tests during pregnancy but he encouraged me to ask for your position
directly, too.
As I have written on my blog http://rkcrita.blogspot.com/, I quite impressed
by your workouts and pretty sure you would have done no harm to your baby. I
think it would be invaluable to have your opinion on the issue.
Of course I know that these days you have much more important things to do -
I have full understanding and hereby send my congratulations - your daugther
is sweet!!!
However, should you find some minutes for this topic, please feel free to
comment on the issue on the blog or in e-mail at any time! In latter case I
will not alter any word, just translate it into Hungarian, as well!

Much fun and happiness with your baby!

Kindest regards,

Rita Nemeth, RKC

Hello Rita,

Thanks for the e-mail. Yes, the whole topic about training while pregnant is indeed a very interesting and widely debated topic. Here are my insights regarding your e-mail and your questions.

1) I do believe that every pregnancy must be treated differently as each women is bringing into her pregnancy a unique medical history and training background. Women must always get the approval from their doctor regarding exercise, ALWAYS.

In my case I had a lifetime of training experience and many years of high level kettlebell training underneath my belt. As you know I did train with kettlebells during my entire pregnancy, even up to the last two weeks. However, what people must know is that prior to getting pregnant I was regularly exposing my body to kettlebell movements with the 20kg and 24kg KB. So for me to perform a KB snatch test with a 12kg KB (even though I was pregnant) was a walk in the park for me.

I used a 12kg KB during my pregnancy so the question one must ask is; was my pregnancy training EXTREME? The obvious answer is NO, it was not extreme. My body was used to such a heavier bell that I felt I was not compromising the health of my baby by continuing to perform the basic KB movements with a lighter bell. My Doctor (who knows very well how I compete and what I do) gave me a very positive recommendation to continue to lift and train, although with less weight and with less intensity. But my Doctor was always encouraging me to continue.

2)I also agree that women shouldn't do crazy vo2 max work or try to set new PR's while pregnant. The objective MUST and should always be the health of the baby. If a women who has little to no prior training experience before her pregnancy should not start an intense KB (or any other type of exercise program for that matter)during her pregnancy. That is just too dangerous and irresponsible. But if the women does have a training history and assuming that the pregnancy is going well (& assuming that the doctor has given her the green light to train), I see no reason why that women should not continue to train and keep herself healthy. Afterall, if the mom is healthy, then the baby will have a better chance at being healhty as well.

3) I have experienced how awesome it is to go into your pregnancy strong and fit and how training while pregnant makes the delivery process so much better. What I mean is that a better conditioned female will more times than not have a better birthing experience than the deconditioned women who has no muscle tone and less mental toughness. There are just too many benefits from taking an intelligent approach to strenght trianing.

4) Exercising while pregnant also helps you recover better after the birth of your child. It also assists you in choosing better nutrition methods that lead to a healthy mother and baby.

I hope my pregnancy journey will be able to help others. In our up coming Kettlebell DVD we have a section where we interwied my doctor regarding this topic.

Blessings,

Yoana.... and Marianna :)
www.revolutionlajolla.com
yoana@revolutionlajolla.com

We are blessed!

2008-03-04T09:41:00.000-08:00

"Does not matter how slowly you go so long as you do not stop"

~Confucius

Marianna......Pregnancy.....and Getting my body back!

2008-01-25T13:17:00.000-08:00

Well as most of you know, our beautiful daughter "Marianna" was born on December 29, 2007. Tomorrow will be four weeks since her birth and Franz and I couldn't be more joyous and excited to have her here with us. I never knew I could feel so much love and joy for a person.

Physically I feel great even though I am sleep deprived. As far as exercise goes, I have done no weight training but I have been extremely active (breastfeeding, moving up and down our stairs all day long, taking care of the house, etc..) I think that for 4 weeks out from the birth of Marianna I am getting back my former body (faster than I thought I would). And I know that it is from all of the exercise that I did during my pregnancy. One more time I encourage every women to keep working out during pregnancy time.

During my pregnancy I had many people tell me how crazy I was to work out like I was. However I never heard anybody telling me how crazy I was for eating sweets or bad food. Why is it that people consider working out while pregnant dangerous but eating toxic and poisonous food is not? Thank God I had a very good group of medical Doctors that always encouraged me to keep my fitness lifestyle during the pregnancy. I give my training all the thanks for helping me get through the delivery. It really provided me the strength that I needed and the overall experience was very rewarding.

Top RKC Intsructor

2008-01-25T11:40:00.000-08:00

Top 10

THANKS to YOU I have been selected Top 10 National RKC Instructor by review. I couldn't have achieved this without you! Thank you!!!!

I would love to keep my name on the TOP, so If you haven't reviewed me yet, when you have a chance and are inspired to do so :) please go to this link.

Review me as an instructor here!

16kg Snatch Test + My thoughts on Technique

2007-12-21T21:10:00.000-08:00

So earlier this week I tested my pregnancy shape by passing the RKC snatch test with the 12kg; NO PROBLEM! So I decided to keep the "FUN" going. According to my current weight and the RKC requirement I have the option to be tested with the 12kg or the 16kg; I chose the 16kg this time. The number I needed to reach with the 16kg was 26 reps. I completed 15 each arm.

TECHNIQUE: Here are my thoughts on the snatch while pregnant.

* When dropping the KB between the legs it is essential that you bring the KB outside the belly so you don't hit the baby. For example, if you are doing snatches on your right arm, make sure you tuck the KB more to the right side of your inner leg. It is similar to the safety principle of protecting your breasts while doing cleans. You want to protect that area so therefore you bring the KB lateral as much as possible.

* Your stance may need to be a bit wider than your normal stance.

I wish all of you a very MERRY CHRISTMAS and a HAPPY NEW YEAR!

Yoana's RKC Snatch Test while Pregnant

2007-12-17T21:59:00.001-08:00

Well, I'm in my ninth month of my pregnancy and I am ready to have this baby! Last night I decided to see if I could pass the RKC snatch test, and pass it according to my new pregnancy weight, which is obviously more than my non-pregnancy weight :)

The RKC requirements for a women with my current weight (134 pounds) is to complete 64 reps combined with both my left and right arms. I was able to complete 66 reps total. Thank God I was able to complete it. My past training and my training during pregnancy has been very helpful. So ladies, if there are some of you who are pregnant or are thinking of getting pregnant, do not let it stop you from training!

I am ready!!!

2007-12-12T17:10:00.000-08:00

Photo: 9 months pregnant

We are expecting Marianna any time now.

We are very excited!!!!... and nervous too :)

I am still working out!

Feeling good but getting tired :)

6 Elevated Deadlift (32kg KB)

20 Swings (16kg KB)

20 Lateral Bench Jump

6/6 Single Leg Deadlift (DB 16kg KBs)

8/8 Snatch (12kg)

10 DB Clean (DB 12kg KBs)

20 Medicine Ball Slams (16lbs)

The BEST Businesses in San Diego!

2007-11-14T19:18:00.000-08:00

We are sooo happy!!!

Thank you for your vote!

2007 Winners!!!!

The BEST Businesses in San Diego!

Using the 16 Kg today!

2007-11-12T17:04:00.000-08:00

I have pretty much been using the 12 kg Kettlebells in my routines during my pregnancy. (I am 8 months)

Even though I had a hard night... trying to get used to this big belly :) I felt that I wanted to try something a little heavier. I introduced the 16 kg in a couple exercises of my routine today.

I felt great!

Part One

* First and Second Set:

6/6 Step Ups 12 kg KB
5/5 Renegade Rows 12 kg KBs
20 Swings 16 kg KB

* Third Set:

6/6 Step Ups 16 kg KB
5/5 Renegade Row 12 kg KBs
20 Swings 16 Kg KB

Part Two

6 Double KB Clean + Squat + Press 12 kg KBs x 4 Sets

Part Three

6/6 Snatch 16 kg KB x 5 Sets

More workout routines during pregnancy

2007-11-09T18:36:00.000-08:00

1 minute each exercise x 3 Sets

Swings 12 kg

Plank

Jumping Jacks

Renegade Rows 12 kgs

Medicine Ball Slams 16 lbs

Double Squat + Press 8 kgs

PVC Pipe Push Ups & Dips

8 months pregnant!

My workout in Santa Monica: The Famous Stairs

2007-10-23T16:54:00.001-07:00

Two weekends ago we were in Los Angeles. Franz took an incredible Nutrition Response Testing seminar.

While he was busy I decided to take some time by myself and try the famous Santa Monica Stairs.

These stairs are close to San Vicente Blvd and between the 4th and the 7th street. They have over 170 steps.

I have heard so much about these stairs that I decided to try them. The workout felt so good that I completed the stair climb (up and down) 5 times. Well let's just say that I was sore for over a week and couldn't resume training until 8 days later. OUCH!

If you find yourself in LA, you MUST go to these amazing yet challenging stairs and get yourself a workout. You won't regret it, trust me!

We Need Your Vote!!!

2007-10-13T11:21:00.000-07:00

Hello Everyone!

Channel 10 news is conducting a competition in San Diego for the city's best businesses. We are competing for the best gym in the city and ask that you will please click the following link and vote for: "Revolution Fitness"

http://kgtv.cityvoter.com/Contests/ShowCategory.aspx?contestCategory=1534

Thank You!!!

Jennifer Peters gets 319 reps in the SSST!

2007-10-02T16:31:00.000-07:00

Well, I knew she could do! Jennifer Peters, who rocked out 139 reps in 5 minutes with the 16kg at last months TSC, just cranked out 319 reps at revolution. The previous record of 301 held by Michelle Hackett, who I tested last year as well, was absolutely smashed. 319 is big time!

She never set the bell down, never, and just got into a zone where you knew she was going to break the record. There was never a doubt that she was going to get it, never! Jennifer was DETERMINED to do it and there was not stopping her. For those of you know Jennifer, you know that she is a goal driven purpose and very dedicated and focused when she decides to do something. She will be going to the RKC later this October. She is a great person and a STRONG addition to the RKC family. Congratulations Jennifer!

My goal now is to beat the record when I am finished with my pregnancy. But 319 is a huge number, HUGE! That will be tough to beat. But I will try my best and give it my all!

Training during pregnancy!

2007-09-29T11:31:00.001-07:00

I am already 6 months pregnant!

We are very happy and excited with our baby girl coming in the next few months!

At the same time I am very excited to share with all you about my training during this important time where my body has been stolen :) by our beautiful girl.

I hear all the time..... Be careful, do not do this, do not do that, you are crazy, how about your joints and the weight, etc, etc, etc....

I agree with all of you! This is a very important time and all pregnant women should be more aware of their body and how every thing makes you feel. That is the reason why I am training the way I am.

Before my pregnancy I was training with 16 to 48 kilo kettlebells, Deadlifting 240 pounds and running a few miles just to mention a few of the activities I was doing.

At this time all my routines are based on full body conditioning. I use 12 kilo kettlebells and various body weights exercises.

I push myself but I keep the training at a comfortable level that are safe for my joints.

Also the good news for me is that my doctors are very open minded and have encouraged me to continue with my training routines ( using common sense of course)

I encourage all women to train during their pregnancy IF, and a very big IF it is, if they were previously training prior to getting pregnant and they have total permission from their OBGYN. If you are out of shape and have no history of training, pregnancy is not the time to start training. Ideally you would have started training months or even years before pregnancy.

Happy Mom, Happy Pregnancy, Happy Baby....... and Happy Husband :)

A Great TSC!

2007-09-09T16:55:00.000-07:00

An amazing group showed up to participate in the TSC in La Jolla.

Wow!!!! Those guys were very strong as were the girls!!!

Everyone was very focused and wanted to do their best.... and they really did.

Philip Davis is a BEAST!!!

No body could believe how strong he is.

Mike LoBoue as always bringing his whole team. You never know with Mike. He always shows up with a nice group of males and females.

We trained Jennifer Peters for 2 months. Wow!!! She did awesome!!! She didn't know any thing about Deadlifting and Pull Ups. The first time we tested her she did: Deadlift: 195 Pull Ups: 1 Snatch: 110 After two months of training she reached the following PRs: Deadlift: 230 Pull Ups: 7 Snatch: 139 Wow!!!! A big difference! Great Job Jennifer!!! Congratulations again!!!!

At the last minute, our good friend, RKC and now Revolution Fitness Team, Rhonda Fuller showed up to watch the competition. Franz encouraged her to be tested. I was so impressed with her. These are her numbers:

Deadlift: 265
Pull Ups:10
Snatch: 131

(Without a specific training program for this competition) She is unbelievably strong!!

Check Franz's Blog (http://franztrainingblog.blogspot.com) to see more comments and all the results from the TSC in La Jolla!!

My respect and congratulations to everyone!!!!!!!

A little too much!!!

2007-08-30T17:44:00.000-07:00

My workout routine was 3 sets of:

- 30 sec. Tactical Lunge 12kg
- 30 sec. Double Clean + Press 12kg

- 30 sec. Renegade Row 12kg
- 30 sec. TGU (No hands) 12kg
- 30 sec. Swings 12kg
- 30 sec. Jumping Jacks
- 30 sec. Snatch (15 sec./arm) 12kg
- 30 sec. Medicine Ball Slam 12lb
- 30 sec. Rope Waves
- 30 sec. Vertical Jumps

3 minutes rest between each set

5 months and 1 week pregnant (21 weeks)

Another Workout:

* 3 Sets of:

- 6/6 Walking Lunges 12kg KBs
- 10 Supino Bench Press 12kg KBs
- 10 Supino Over Head Triceps 12kg
- 45 sec. Farmer's Walk 16kg KBs

* 5 Sets of:

- 10/10 Snatch 12kg
- 20 Swings 12kg

Resting 1 minute between set

This was a better workout for me at this time of my pregnancy!

More Kettlebells during my pregnancy

2007-08-13T18:56:00.000-07:00

I took Franz class today. It was an awesome class!!!

We started with a circuit of 3 exercises:

Gorsky Lunge 4 x 6/6

Renegade Row 4 x 5/5

Swings 4 x 10/10

The second circuit was:

See Saw Press 3 x 5/5

Suicide Cone Sprints 3 x 5 cones

Kettlebells!! They have played a big role during my pregnancy!

2007-08-10T10:41:00.000-07:00

I am in my fifth month of pregnancy and we are having a GIRL!!!

The first month was fantastic! The second, third and fourth month were very challenging. A lot of nausea and poor energy.

Kettlebells have been my savior :)

My favorite routine so far is:

Snatch 10 x 10/10 Resting 1 minute

... and to watch my TV segment click here!

Routine during pregnancy!

2007-08-06T17:13:00.000-07:00

I am feeling better and better!!!

It is amazing to know that a beautiful girl in growing inside me.

One of our workouts we (me and my baby) have done is :

* Romanian S. L Deadlift 6/6x5
* Hight Pull + Snatch 6/6x5

* Pull Ups 3x3
* MB Slams 20x3

We are so excited about this new change in our life!!!!!!!!

Working out during pregnancy!

2007-07-13T14:44:00.000-07:00

I cannot say that it has been easy to even think to take a kettlebell and to start swinging it and moving it around but it is AMAZING how great I feel after each workout.

These have been my workouts:

ROUTINE A

Single Leg Deadlift 3 x 5/5 (Double 12 kg KBs)
Snatch 3 10/10 (12 kg KB)
Single Bent Over Row 3 8/8 (12 kg KB)

Single Clean + Squat + Press 3 x 5/5 (12 kg KB)
High Pulls 3 x 10/10 (12 kg KB)

ROUTINE B

Snatch 10 x 10/10 (12 kg KB)

Supine over head triceps 3 x 10 (12 kg KB)

ROUTINE C

Gorsky Lunge 3 x 8/8 (Double 12 kg KBs)
DB Military Press 3 x 5 (12 kg KB)
Swings 3 x 20 (12 kg KB)
Up & Down Plank 3 x 4/4

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)

ROUTINE D

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)

We are blessed!!!

2007-06-13T14:59:00.001-07:00

Wow!!! This is a big change to my life....

and to my body too :)

I have 2 months and 3 weeks pregnant!!!

The first month I felt fantastic but after those first 4 weeks....

* I started feeling very tired.
* Nauseated ALL day.
* I haven't eaten any protein since then.
* I have been eaten lots of fruits, oatmeal, yogurt, crackers, vegetables and rice.
* I have lost around 10 pounds (that has been great).
* Poor energy.

You can not imagine how happy Franz is and how awesome he has been with me. He is taking care that I am ok and spoiling me all the time.

Well.... 7 more months to go! :)

Seminar in San Diego, CA and Miami, FL

2007-04-19T16:13:00.000-07:00

UPCOMING EVENTS....

REVOLUTION KETTLEBELL FAT LOSS SEMINAR!

If you are serious about committing yourself to better health and to getting lean and losing the body fat you no longer want, than click the link below and sign up for this seminar. If you are a strength coach and trainer, find out how simple these principles are to teach and how practical they are for clients. TAKE ACTION NOW!

Come and learn directly from RKC TEAM LEADERS and two of the best and most experienced Russian Kettlebell Certified Coaches: Franz & Yoana Snideman

What People Are Saying….

“I have seen this question many times on the dragondoor.com forum: ‘How do I motivate myself to train?’ I used to answer: ‘I have no idea.’ Now I answer: ‘Revolution Kettlebell Fat Loss Program by Franz and Yoana Snideman.’ ”
- Pavel Tsatsouline, author of Enter the Kettlebell!

I can't thank you both enough for your warmth and hospitality, and I know I speak on behalf of everyone there. You went way beyond the call of duty, and I really felt like I was visiting a couple of friends at their home, rather than two "trainers" at a gym.
The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.
Thank you both so much for your time and energy, and for being such real people.
- Camilla

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job. I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

- Roger

The training was great! I felt that I learned a great deal that I can take with me to improve my workouts as well as my clients. The nutrition part was great as well. The coaches were very informational. I feel that I am leaving with a sound knowledge.

I can't wait to get started!

- Jennifer Peters

Early Registration Discount

New Latin/American Girl!

2007-03-24T14:17:00.000-07:00

I am soooooooooo happy to be an American.

The ceremony was BEAUTIFUL.... from 1525 new americans I was the only one that got flowers :) Franz took care of all details :)

The process was very fast and simple. This country really works!

The reading, writting and verbal questions were interesting.

I bet that I know more US history than some of you :)

We celebrated the occasion by having a fun get together at Revolution friday night.

Best,

Yoana (The New Latin/American girl)

The 300 Spartan Workout!

2007-03-23T11:21:00.000-07:00

A couple weeks ago I went with Franz to see the "300" movie. I loved it! It was amazing to see the bodies of the actors. Each one tried to look like my husband. Let me tell you, they did a great job!

I saw the fitness training trailer for the movie and I was surprised to see how similar it was to our trailer.

http://www.revolutionlajolla.com/Video_02.aspx

http://www.youtube.com/watch?v=w6Eyg32W4aE

What do you think? :)

Revolution Kettlebell Fat Loss Seminar

2007-03-19T14:30:00.000-07:00

The Revolution Fat Loss Seminar!

What a fun saturday it was. We had a great group of people show up, very motivated and hungry to learn more. The seminar consisted of all the Kettlebell exercises in the Revolution KB Fat Loss Program book and DVDs. Overall we tried to stay true to the program as it is outlined in the book and that seemed to work very well. The group learned the movements very well and quite quickly. Because of that we were able to get through all the exercises and devote some time to talking about nutrition and the principles that we teach at our facility. We finished with an amazing 25 minutes workout!

The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.

Thank you both so much for your time and energy, and for being such real people.

Love, Camila

Hello Ken, Franz & Yoana,

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job.

I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

Thanks,

Roger

Lots and lots of great instruction demos and pointors. A lot of individual help with problems. I feel pretty discoudged right now but It will challenge me to keep working harder. The nutrition advice is very very practical with an excellent blend of common sense and science.

I am really glad I came!

Theresa Nesbitt

Jennifer

Hi Yoana and Franz
It was such a pleasure meeting you. You made feel welcomed and so I didn't
mind it so much that everytime I looked in the mirror saturday, that I was
so overweight compared to everyone else.
Thanks for showing me alternative to the exercises that I couldn't do.
I feel you have a real good nutrition and exercise plan.

Thank you both so much
Mimi

Dear Yoana & Franz

Thanks so much for such an inspiring workshop. I was very happy to come home
and get back to work. After 2 hours of dancing I had my kettlebell workout
with my trainer. I easily did 75 snatches and then 3 sets of 20 swings with
the 24 KG kettlebell. That was the BEGINNING of my workout. I will work hard
on trying to get the lunges, one legged dead lift and turkish getups. It was
great seeing you again - you are both really great trainers and fun people.
The nutrition information was top notch.
Thanks again

Theresa Nesbitt

Great Class at the Track

2007-03-12T08:20:00.000-07:00

This last Saturday we decided to teach the regular 8:30am class at the track.
I am usually the one who teaches the class but I dedicated the hour to take pictures :) as Franz was taking the victims... Ooops,... the clients through a great workout!

Class:

30 Minutes Warm up + Track Drills

4 x 20 yard sprints

4 x 40 yard sprints

100 yards of Bear Walks + Walking Lunges (switching every 20 yards)
Cone Box drills
Counder clockwise x 3
Clockwise x 3
Explosive MB Squat Push 8
Explosive MB Back Toss 8
Plyo Squat hops up the Stadiums 5 Times

This is Lisa. She is 6 months pregnant. Nothing stops her from working out. She is definately an inspiration to every woman.

Laney & Kristee.

Sisters, professionals, Moms and

both are in great shape!

Rich & Dawn! They are the inseparable couple.

I always have to push my clients to keep their routine. I do the opposite with Michael, 57 year old.

Great Job Guys!!!

Performing and Teaching

2007-02-28T08:59:00.000-08:00

There is a HUGE difference on performing and teaching……… Kettlebell specially.

I had the great opportunity to learn how perform Kettlebell and understand the system over a year before I was certified. And to be honest I thought that it wasn’t necessary to get certified. Did I teach some drills to my clients before I went the RKC? Yes I did. Did I have challenges teaching and correcting? Yes I did and I still have.

The human body is an amazing and beautiful machine and even though I work with human bodies all the time, none of the look or function the same…. Wow!!!! They are all different. Going to the RKC and constantly participating in seminars is an amazing opportunity to learn how to apply the principles to a specific individual.

Learning NEVER ends and the RKC system is one of the best, practical and easy ways to learn “practical” skills that you can apply immediately.

Even though I am the youngest of seven Venezuelan athletes, have a degree in Physical Therapy, have the RKC certification, continue to participate in many workshops, seminars, have worked with clients for over 12 years, am being married to a knowledgeable husband and have dedicated my entire life to fitness and health… I still feel that I have a huge way to go.

The truth is that learning never ends. Rather than being goal oriented, Franz and I have made it our lifelong goal to be “GROWTH” oriented. That way we know we will always strive for growth and not just goals. Goals will be met, than what? If you are growth oriented you will never “Arrive at a destination” because life really is a journey of growth (if you choose it to be).

~Yoana

Great Class!!!!.... as always :)

2007-02-23T12:11:00.000-08:00

Due to high demand we have opended more classes at Revolution Fitness. It is amazing how the group is getting stronger and stronger. I am very impressed and blessed for the kind of clients we attract.

.... But this morning I had the "honor" of having in class Joe Decker and his very nice and strong girlfriend Nicole.

Joe is recognized as "The World's Fittest Man." He is an ultra-endurance power athlete. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit.

The Class was:

Tactical Lunge 10/10 x 4
One arm Clean + Press 6/6 x 4
Renegade Row 5/5 x 4
Swings 20 x 4

Pull Ups 5 x 3
Medicine Slams 15 x 3
KB Farmer's Walk 30 sec. x 3
Rope Waves 20 x 3

What Joe said about it:

Hey Franz! Missed ya this morning. Yoana did an awesome job! Her class was so much fun, but very challenging. I'm going to have to have her come out and teach Bootcamp with me. She'd hurt all the boys! haha...

Yoana! Thank you so much for the workout this morning! It was a lot of fun and challenging. You've got to let us make it up to ya sometime. I hope you guys have a great weekend!

~ Joe Decker, "World's Fittest Man"

Great Time in Miami!

2007-02-20T13:32:00.000-08:00

I recently went to Miami with my husband. We wanted and needed a few days to relax and what a better place then Miami to do that.... at least for me since I am from Venezuela, so I feel that I am in my country every time I go there. :)

...but we didn't have good luck. The weather was really cold but anyway we had a great time. We walk, walk and walk alot!

I ate sooooooooo much but it was worth it :) Wow!!! Venezuelan food is amazing!

We also stopped by Anta's Fitness and Self Defense. It is such a great place. They have every thing you need to get a fantastic workout (Kettlebells, Clubbells, Medicine Balls, Rings, Rope Climbing, etc.)

If you are in Miami and want to train, you better stop by this place. The owner is Julio Anta.

http://miamikettlebell.com

I loved going to Miami but being seated in the plane for some many hours without doing anything.... Killed me, so the first thing I did when I came back was picking up my baby dogs (Rex and Chewbaca) and went to take a Bikram Yoga Class.

It is great to be back in San Diego and to be training once again!

How I Pressed the 24kg Kettlebell

2007-02-14T15:26:00.000-08:00

Many women ...... maybe many men too :) would love to Press the 24kg Kettlebell.

I have been asked several times how I built my strength levels to be capable of pressing it. Here are some of my thought and experiences. I hope this helps.

* Tips for learning how to press heavy

Tip # 1 - Learn how to deadlift. The secret for me in learning to press heavy was discovering how to press against the earth and generate force and tension from the ground up. If you do not know how to use the earth to your advantage, it is hard to lift or press anything heavy. The beauty of the deadlift is that it teaches you how to intergrate your body into one harmonious machine and it teaches you how to generate maximum tension. And of course those of you out there who have deadlifted heavy know what I mean. The amount of tension and focus you need to "GRIND" a heavy weight and pull it off the floor is amazing. That is why I say learn how to deadlift correctly and your press can do nothing BUT improve. Once I "got it" and figured out how to tension my body, the 24kg KB went up.

Tip # 2 - Make your clean powerful and crisp. The secret to a great press is a powerful and focused clean. If you clean the KB and allow it to land on a loose, soft and lazy structure, forget it partner. You are not going to press anything respectable. You must clean the weight by loading the hips first, then by "POPPING" the hips. From there you aggresively grip and wrap your hand around the bell and almost "PULL" it into your body. The second you complete the clean, IMMEDIATELY start the press. I think it is a big mistake to wait too long after the clean. Clean the KB and start the press. Don't let your body LEAK any power and tension.

Tip # 3 - Be aggressive and know that the weight will go up. You must see the weight going up in your mind's eye prior to lifting it. Press the weight is your mind several times, know you can get it, and own it. Remember that feeling. Half the battle is in your thoughts and mind. If you are lacking belief and confidence, forget it, you have already lost. You must be CONFIDENT, FOCUSED, and ON PURPOSE.

Tip # 4 - Don't give up on the press. Many people the second they feel struggle give up on their press. Don't do this. Any weight that is heavy will challenge you. Know that it will be a challenge. As soon as the KB starts slowing down or you hit a sticking point, that is where all the prior training of deadlifting and tensioning techniques come into play. If you have done your homework on the other tension exercises, your press will automatically improve.

Tip # 5 - Learn how to press from the lat. I highly recommend that all women (and men) who want to press a heavy KB learn how to do weighted pull ups. Much like how the deadlift teaches you how to "COMPRESS" your body, the pull up teaches you to engage the lats. The strongest pressers I have ever seen all have well developed lats and very strong pull ups. If you can learn how to press from the lat your press will get better, PERIOD!

It sounds like a lot I know, but this is what has worked for me and what works in the real world.

* Sample Routine

Monday
Deadlift 5 x 3 reps
Pull Ups 5 x 1-3 (or whatever you can do. Negatives are a great way to learn how to do a pull up)
Snatches 5 x 5 reps (As heavy as you can safely go)

Wednesday

Clean and Press 5 sets x 3 reps per side
Double KB Front Squats 5 sets x 5 reps
Turkish Get Ups 3 sets x 2 reps/side

Friday

Single leg deadlifts 5 x 5/5 reps per side
See Saw press 4 sets x 5/5
Swings 5 sets x 20 reps (for conditioning)

Of course this is an example program that would work for most people. However keep in mind that following a cookie cutter routine is not optimal. Please contact me if you have any questions. Remember that what makes a program successful are the principles behind it. A great program is only as good as the focus and attention to detail you give it.

Watch this video of me pressing the 24kg. The techinique is alittle off :)

I haven't trained with weights for a few months.

Blessings!

Let me know your results!!!

Best,

Yoana

A little of...

2007-01-30T16:34:00.000-08:00

I have been away from weight training for over a month. I needed it! I wanted it! but I can't believe that I could be away from lifting weights for so long.

I have been taking Bikram's Yoga instead. It is good for now.

I want to get more flexible and I know that I have to spend more time stretching. It is hard for me to dedicate time to stretching so taking these classes pushes me to do it.

Results:

- More Flexible.

- Mental Calmness.

- Less Stress.

- Better Single Leg Balance.

- Increase Strength..... I have never press the 24 kg Kettlebell as easy as I can now.

Some Tennis Elbow Problems? Try this!

2006-12-15T15:46:00.000-08:00

Lie down on your stomach with your hands under your body and palms facing the floor.

Lift one of your legs and hold it for 20 seconds. Switch leg and hold for 20 seconds too.

Now Lift both legs and hold them for 20 seconds.

Repeat twice!

Health is a Verb!

2006-12-11T20:25:00.000-08:00

Thanks to Joe Sarti for sharing this cool website to make your own motivational posters!

Taking it easy!

2006-12-11T17:16:00.000-08:00

I have been training very easy... talking about weight. I am training for active recovery and into increase my GPP (full body conditioning).

I did today:

4 Sets

A-1 Medicine Ball (50lb) Shouldering Squat 5R + 5L
A-2 Alternating KB (12k) Renegade Row 5R + 5L
A-3 Rope Waves 20

4 Sets

B-1 Single KB Over Head Dynamic Lunge (12k) 10R + 10L
B-2 KB Bent Over Row (12k) 6R + 6L
B-3 KB Standing Over Head Triceps 10
B-4 Medicine Ball Slams 20

I started with some Joint Mobility and I finished with some stretching exercises.

It was great! and I had a good time!

Naked Warrior Workshop

2006-11-10T12:11:00.000-08:00

Franz, Ken Black and I had the honor helping at the NW workshop last weekend.

I don't have words to describe how amazing the workshop is. I feel very sorry for all you that weren't there, so please do not miss the next one.

Pavel and Steve Maxwell are the most perfect teachers. They are full of knowledge and expertise. I left with ALOT material that I can inmediately use in my personal and clients fitness goals.

The 5 minute workout that Steve and Pavel put together for Sara and I was enough to make my body be very sore today :) Yes, it was only for 5 minutes!

I am positive that the Naked Warrior Workshop will make
you look better when you are naked :)

An A+ to Dragon Door Family. I feel very privelaged to be part of it!

Training my Mom!

2006-10-23T17:58:00.000-07:00

Today I had the privilege of training my Mom!

She is 73 years old and Mother of 7 children. I am the baby :)

Her first appointment was last Friday. I was waiting for her.... She never show up :( Why? I never really knew why. She gave me many different reasons.... or maybe I should say, many different excuses.

After all, she decided to re-schedule her training session. I couldn't believe it, she wasn't going to show up again! but she felt pretty bad, so she decided to come to workout. She was very late but she came :)

This is her Program A:

Step Ups 2 x 6/6
Cable Woodchops 2 x 10/10
Swiss Ball DB Bench Press 2 x 10

KB Deadlift 2 x 6
Cable Pull 2 x 10/10
Swiss Ball Forward Ball Roll 2 x 6

She did great! and we had an amazing time together!

Use it or lose it!

2006-10-11T15:38:00.000-07:00

A couple months ago I was capable of pressing the 24kg Kettlebell.

I have been training light since then because I was overtrained from two years of heavy lifting.:(

Last week I attempted to press the 24kg and I could not do it. Mentally I knew I could do it but my body couldn't do it.

Franz suggested to me to remove my shoes and perform a couple single leg deadlifts and a snatch of the 24 kg into an eccentric military press. I rested a few minutes and I tried again!

Bingo!!!! I could press my 24kg Kettlebell again!:)

Be careful.... If you don't use it you will lose it!

Revolution Kettlebell Fat Loss Program Trailer

2006-10-04T19:09:00.001-07:00

Check this out!!!

The Ultimate Fitness Program!

2006-09-13T18:21:00.000-07:00

I am very excited to announce the release of the Revolution Kettlebell Fat Loss Program DVDs.

Volume One: Instructional and Basic Routines and Volume Two: Intermediate and Advanced Routines offer you the opportunity to workout from the comfort of your home, office or whatever you are.

We guarantee you the formula to attack your fat from every angle and share with you the same secrets we have used so successfully with our clients.

"Prior to trying Revolution Program, I had belonged to gyms and had worked out on occasion but could just not connect with any workout program. Then I met Revolution Fitness. What they do has been beyond motivating. They always keep the workouts interesting, and continually pushing me to work harder.

I haven’t found a program as this one.

Now I feel so happy and great about myself. I don’t have words to describe as good and amazing it is!

This program definitely work! "

~ Carmen Morales ~

Tempo Running Helps!

2006-08-22T17:51:00.000-07:00

Lately I have been going to the track to do some tempo running. Today was so beautiful that I decided to run a little longer and enjoy nature. I ran a 3 miles route (That I have ran for the last couple years) and something very interesting happened this time. It was easier to do it! I think a long break from long distance running and doing some tempo training at the track helped me to improve my jogging.

One less excuse

2006-08-03T07:49:00.000-07:00

I have heard so many times millions of excuses on why to not work out and one of the most common is:

I haven't worked out because I have been traveling alot!!!

I haven't understood what it means, so I decided to dedicate my weekly fitness television segment to "how keep fit when we are traveling"

TIPS FOR TRAVELING:

- Don't ask or accept help to move your suitcases. Why? You can do it! so colaborate doing this and also help others to move their bags :)

- When you are waiting for a friend or taxi to take you to the airport perform some movements with your suitcases, such as presses, suitcase deadlifts, farmer's walks....

- At the airport or on a cruise use the stairs every opportunity you have. Avoid elevators and automatic stairs. Also while you are waiting to catch your plane, go up and down the stairs as many times as you can. Maybe in the begining people are going to believe you forgot something, after a couple times you have gone up and down the stairs they may think you are crazy :) after a few times doing it they will say to themselves that you are cool, smart and they may join you :)

It is very simple to do and the results are amazing! Give it a try!

Life is energy, so if you want to feel alive keep yourself moving!

Great Vacation Time! = Great Workout!

2006-08-01T15:33:00.000-07:00

We went on a great Caribbean cruise with all my family (over 20 members) all athletes, so you can understand what a fantastic time we had.

I love vacation time...Who doesn't :) It is the best time for me to take care of my nutrition and exercise program.

The cruise had so much food and the crew's primary job was to make us gain weight :) so I decided to use the stairs every single day and visit the gym daily to perform some tempo running.

Tempo Running

3 minutes walking (warm up)

45 seconds sprinting

90 seconds walking

45 seconds sprinting

90 seconds walking........... Until complete 10 to 14 Sprints

5 minutes walking (cool down)

One day we did a competition to sprint from the 1st to the 10th floor of the boat x 2 times. Wow!!!! I couldn't believe how sore my abs and legs were after it!

By the way.... I did not gain any weight :)

More Fun at the Track!

2006-07-06T16:39:00.000-07:00

More Tempo Workout but NOW 8 x 150 meters. Wow!!! It was great!

Warm up: 15-20 minutes. It included sprinting technique drills! After it I did 8 x 150 meters.

I ran them at 70% of my capacity and every 150 meters I did a different bodyweight movement:

30 Jumping jacks
150 meters
10 Push Ups
150 meters
60 Shuffles
150 meters
10 Fisted Push Ups
150 meters
3 Twisters
150 meters
10 Push Ups
150 meters
20 Jumping Lunges
150 meters
10 Fisted Push Ups
150 meters
30 Jumping Jacks

I loved it!!!

Light and easy workout but the right program for now!

2006-07-04T11:52:00.000-07:00

5x5 Workout

Step Ups (12kg KBs)

Alternating Military Press (12kg KBs)

Front Squat (12kg KBs)

BW Pull Ups

It was very easy but It was the right program at this time!

Having Fun at the Track!

2006-07-03T19:04:00.000-07:00

I decided to do some Tempo Run that Franz taught me.

I had a very nice 15-20 minute warm up! It included sprinting technique drills!

After the warm up I did 10 x 100 meters. I ran them at 70% of my capacity and every 100 meter I did a different bodyweight movement:

30 Jumping Jacks
100 meters 70% run
10 Push Ups
100 meter 70% run
60 Shuffles
100 meters 70% run
10 Fisted Push Ups
100 meters 70% run
3 Twisters
100 meters 70% run
10 Push Ups
100 meters 70% run
20 Jumping Lunges
100 meters 70% run
10 Fisted Push Ups
100 meters 70% run
30 Jumping Jacks
100 meters 70% run
10 Push Ups
100 meters 70% run
60 Shuffles

It was really hot but I loved it!!!!

I am a Caribbean girl :)

3-Day Detox

2006-06-21T11:52:00.000-07:00

I just finished the Jay Robb Fruit Flush 3-Day Detox.

The first day was based on drinking 5 meals of 6oz of water with 24grams of whey protein podwer every 2 hours. The 6th meal was protein and alot vegetables and salad.

The second and third day were based on eating 5 meals of fresh fruit every 2 hours and the 6th meal I had protein and alot of vegetables and salad.

I got a little headache the first day and I missed my regular morning coffee :) The second and thirth day weren't too bad. Maybe alittle weak.

It was great and I am glad I did!

I did this Detox to re-gain some health and to just feel better. It worked!

Getting Slowly Back to my Training

2006-06-20T08:06:00.000-07:00

After conversations with my husband/coach Franz and another great trainer Aaron Wilson, we figured out that I may have Adrenal Fatigue. I have read about it and feel that I experience 98% of the most common symptoms of the AF.

Anyway I went to see a specialist on breathing problems. He found I was in pretty good shape but he wanted to put me on some medications to prevent the breathing troubles I have had.

I told the doctor the type of workouts I have been doing for he last 1.5 years, poor sleep and stress but he didn't give it too much importance. I told him I feel exausted all the time but he didn't give it too much importance either......???? because of my persistence he let me have some Lab tests to find out what else is going on.

Well I left from his office alittle more calm because I could know that my breathing system and heart are working right. :)

Because of this health challenge I've decided to rest more, sleep more, and do my best without killing myself.

...... and let me tell you that I can still press and pistol the 24kg kettlebell without any problem :)

Lifting again!

2006-06-02T12:44:00.000-07:00

After my visit to the emergency room I hadn't lifted weight for two weeks. I have felt weak and tired so I have chosen to walk and enjoy more time with Rex and Chewbaca (My baby dogs). Well I thought it was time to workout with some bells.

10 minutes workout
Double KBs Press 5 reps (12 kg)
Swing 10 reps (16 kg)

10 minutes workout
Renegade Row 5 reps each side (12 kg)
Snatch 5 reps each side (16 kg)

10 minutes workout
Single Leg Deadlift 5 reps each side (16 kg)
Rope Waves 20 reps

I felt pretty good. I did not have problems with my breathing but I felt like I was training using the 20 kg kettlebells :(

I was pressed by Martin Farrell

2006-05-29T17:26:00.000-07:00

Martin was visiting San Diego to compete in the NAKF Nationals. He stoped by Revolution the day before the competition to meet us and see the toys we have here. I know it was hard for him to not touch the beast, the heavy kegs, tires and more :) but he needed to save his energy for the competition. After he came by not only to play with the toys, he came to "Press Me".

Wow!!! He is very strong!!! and a very nice person.

Martin.... it was very nice to meet you!

A wake up call!

2006-05-23T20:19:00.000-07:00

I had the honor to assist at the Mike Mahler and Pavel workshop this past weekend in Los Angeles. These teachers are AMAZING! They make everything very simple to understand and the information is easy to apply . It was such a GREAT experience!

Going to the workshop was a honor, amazing and great but it was also meant to be. I think I needed a wake up call to balance my life. It is very ironic but they talked about balacing life to get results. I have around 10 months training hard and heavy, lack of sleep and trying to do things that would normally take one month and complete them in one day. Well the day came.... I was sleeping and woke up at 2am with a very difficult time breathing. I tried to calm down and after waiting 30 minutes to get better my flaco bello "Franz" couldn't see me like that and he took me to the emergy room..... Great!!!! my breathing came back to normal. Now I am under medication and balancing my life. I need to apply to my own life what I teach every day to my clients.

Yoana

(Sorry for the lack of updates. I didn't know that I have some fans)

My days of absence from my blog!

2006-04-29T10:55:00.000-07:00

I am sorry that I haven't posted what has been happening lately.... We have been very busy taking care of the last details of the "Revolution Kettlebell Fat Loss Program". I am so in LOVE with this book! I know it will help alot of people to learn about theirself and how to be in shape for the rest of their life! It will be on the market in about a week.

My exercise and nutrition program are doing great!.... Training with Kettlebells and Odd Lift, eating clean and once a week having my lovely Ice Cream. My body fat is coming down. The scale doesn't say too much but I feel pretty good.

I have been training Michelle Hackett to compete in the TSC. Wow!!! She is strong!!! Yesterday I decided to test her deadlift and it is so hard for me to not get excited, so I wanted to test myself. I was so impresed that I could lift more than my last TSC competition. My new PR is 240. No problem!!!!

I heard that maybe there is going to be a "Beast Challege" for girls. I look forward to finding out what weight will be used. I have already started to train for it! :)

A few days of my weight loss program!

2006-04-04T19:29:00.000-07:00

My goal is to be under 110 pounds and be capable to still Snatch, Jerk, Clean, Deadlift.... etc.... heavy weights ;)

Saturday April 1, 35 minute run

Sunday April 2, 40 minute power walk

Monday April 3, Franz's Kettlebell Class:

3x5 High Pull (R) 20 kg
3x5 High Pull (L) 20 kg
3x20 seconds Power Rope
3x5 Clean (R) 20 kg
3x5 Clean (L) 20 kg
3x15 seconds Power Rope
3x5 Snatch (R) 20 kg
3x5 Snatch (L) 20 kg
3x10 seconds Power Rope

2x5 Single Leg Deadlift (R) 20/20 kg
2x5 Single Leg Deadlift (L) 20/20 kg
2x3 Single Military Press (R) 20 kg
2x3 Single Military Press (L) 20 kg
2x2 Turkish Get Up (R) 16 kg
2x2 Turkish Get Up (L) 16 kg

I loved it!!! It was really fun!!!

Tuesday April 4, 30 minute run ~ At the 15 minute mark I increased the pace because it started raining outside..... It was cool and very refreshing :)

My nutrition is based on eating 5 meals per day every 3 hours.

Sample:

1: Oatmeal with some pieces of Mango
2: 1/2 Protein Bar
3: Chiken Salad
4: Strawberries Protein Shake
5: Chicken, Vegetable, Some Rice

No less than 2 liters of water.
2-3 Coffee......Mmmmm.... I can not miss my coffee!

I will check what the scale says every week.

Comments?.... Thoughts?

SSST

2006-03-22T17:11:00.000-08:00

My Training, Strategy and Results..............Coming soon!!!! :)

Geoff request!

2006-03-15T19:38:00.000-08:00

Geoff,

Here is the picture snatching the 24kg.

Thanks to your request I got excited to lift heavier kettlebells and I jerked the 28kg. :)

It was really "fun"!

Deadlifting Experience

2006-03-14T18:47:00.000-08:00

I tested my deadlift last Friday after taking a couple months off.

To my surprise I was able to pull 230.
Now I realize that it is not too smart to test a movement that I have not been doing but I just had to know if I still had the strength. Luckily it is still there ;-)

Right now I am on a weight loss nutrition and exercise program.
My only concern is what will my strength levels be at a much lighter body weight? This is the only thing that worries me.

Who says you can not have your cake and eat it too?

I will keep everyone posted on the results of my weight loss program.

Until the next time!

Chao

Yoana

Welcome to my Blog!

2006-03-13T12:11:00.000-08:00

I am very excited with the starting of this Blog! I plan on sharing aspects of my training, business and my life with you!

My prayer is that this information will encourage you to achieve your health and fitness goals, and it will give you great tips.

Hopefully you will be able to learn from my mistakes and my successes!

Please feel free to post comments with any thoughts, opinions or insights.

All Best,

~Yoana