13 Feb Red Star & DV8 Workshop

13 Feb. King of Prussia (Philly 'burbs):
12noon-6pm
3-hours of perfecting the swing, clean, press, front squat, get-up, & snatch
AND
3-hours of windmill, push-press, pull-up, pistol
PLUS
Discover the magic of Z-Health throughout the day, taught by Z-Health Master Trainer Sara Cheatham!

What's More?!?!
This event is a collaboration between Red Star Athletics & DV8Fitness so you'll work with top RKCs Sara Cheatham, Sr RKC and Phil Scarito, RKC II & CK-FMS
(RKC Giacinta Aspite assisting as well!!!)

Sign-up through
http://SaraCheathamsblog.blogspot.com

or

www.DV8Fitness.com
NOW!

Feedback from Sara's most recent workshop in San Francisco on 17 January:

"What three words best describe this workshop?"
Informative, Well Paced, Well Rounded
Money well spent
Calming, Stimulating, Enjoyable
Great, Prepared, Well Explained
Well put together
Just one: Perfect
Informative, Engaging, Interactive
Informative, Concise, Dense

When asked "What did you like most about this workshop" the attendees answered:
The instructors are very knowledgeablee
Windmill Instruction
Combining Z-Health with Kettlebells
Quality Information, knowledge of presenters, Well informed instructors,

Small class, hands-on, lots of information, well organized
Seeing High-level RKCs, doing the moves I've read about, instruction in a way that can apply to other sports too.

Form Corrections for snatch, swing, windmill, etc.
Very information rich, high-quality instruction

When asked "What was the most valuable information provided" the attendees answered:
All the Z-Health information
Explanation of (proper) form
It was all valuable, well received
All of it!
Squatting segment
Personalized coaching for the get-up

The follow are the ratings from each of the eight attendees and are rated as follows:
1= Strongly disagree, 2=Disagree, 3=Neither Agree/Disagree, 4=Agree, 5=Strongly Agree

"I would recommend friends & family attend a future Strength by Sara Workshop:"
5, 5, 5, 5, 5, 5, 5, 4

"This workshop exceeded my expectations:"
5, 5, 5, 4, 4, 4, 4, 3

"Messages were communicated clearly & effectively:"
5, 5, 5, 5, 5, 4, 4, 4

"Sufficient time was allotted for training activities:"
5, 5, 4, 4, 4, 4, 4, 4

"This Red Star Athletics: Strength by Sara workshop was useful:"
5, 5, 5, 5, 5, 5, 5, 5

"I would attend a future Red Star Athletics workshop:"
5, 5, 5, 5, 4, 4, 4, 4

If this doesn't convince you that you'll miss out, feel free to shoot me an e-mail with your concerns & questions: SaraCheatham@hotmail.com


OR Sign-up immediately through http://SaraCheathamsblog.blogspot.com or www.DV8Fitness.com

For the first time: Lauren Brooks & Sara Cheatham unite!

For the first time ever, Lauren Brooks and Sara Cheatham will be teaming up together to present a killer Kettlebell / Z -Health combo workshop!!!

Sara Cheatham and Lauren Brooks are both very well known for their non-intimidating teaching style, providing clear explanations that makes learning new skills easy and fun!

Lauren and Sara may be the smallest female kettlebell instructors, but don't let size fool you! They can easily hang with the big boys by moving some heavier kettlebells around! Ladies never fear! These tiny girls will prove to you that you don't have to be big and bulky to be super strong! Men, if you want to get bulky and you are struggling, we can help you with that as well.

This workshop is specifically designed for:
- Exercisers that are looking to sharpen their kettlebell technique and learn new drills.
- Anyone who wants to learn how to speed up recovery time.
- Anyone who has ever had an injury, surgery, or imbalance that wants to prevent injuries.
- Those who want to achieve results quicker than every before.
- Busy individuals that want to get the most out of their quick workouts.
- Home exercisers that want to make sure they are working with kettlebells correctly.
- Fitness coaches looking to add more effective exercises to their arsenal.

Learn why you can't afford to not to add Z-Health with your Kettlebell training

If you have ever had an injury, surgery, or any slight imbalances you will soon find your body not working correctly and efficiently. When you load your body with heavier weight or perform any type of activity, you will be setting yourself up for unavoidable injury and pain, if you do not start implementing some of these Z-health drills.

Sara will take you through specific exercises that will teach you how to reverse jammed joints, immobile feet, imbalanced hip musculature, and improper muscle firing throughout the body.

By getting your body to work more efficiently and balanced you will move freely and pain free!

Some of the intermediate kettlebell exercises that will be covered:
Single Leg Dead Lift
Bottoms up Clean and Press
Turkish Get Up Squat Style
Double Snatches
Clean and Catch
Renegade Rows
*** Learn how to snatch a heavier kettlebell without fear ***

We will have Della Welchel, Kettlebell and Strollerbellz instructor, assisting this special workshop.

Sara's & Lauren's last few workshops have sold out quickly, so get your spot at this invaluable workshop that you don't want to miss! Space will be limited so individuals can have lots of hands on attention.

Intermediate Kettlebell Workshop with Z-Health
3/21/2010
Time 10:00 - 4:00
Location: Encinitas (North San Diego)
Specific location and details about the workshop will be sent after registration is confirmed.
Pre-requisite: Must be familiar with some of the Kettlebell basics such as the Swing, Clean, and Front Squat. Email Lauren Brooks or SaraCheatham@hotmail.com if you have any questions!
Save $50 and sign up now for only $239
After 2/20 workshop is $289.

Register NOW- via the PayPal button at right!

Another Strength by Sara dvd review rolls in!

Last week while doing a search for Z-Health I came across the name of a coach who is an expert in both Z Health and Kettlebells. The coach is Sara Cheatham. I have never met Sara but when I reviewed her blog she appeared to be very knowledgeable in both Z-Health and Kettlebells.

I decided to purchase her dvd (Strength by Sara) and I can say with confidence that it is one of the best dvds I have purchased. I purchase a lot of dvds (some good and some very bad) and I will tell you what I liked about this dvd:

1. The quality of the video is very good. I like how you can fast forward and skip ahead from chapter to chapter. She does a very nice job of presenting the material.

2. I liked the introduction which covers Z-Health and joint mobility. Although the movements are very basic she does a very good job of explaining each movement and I would be willing to bet that everyone could benefit from this 10 minute warm-up. Although they are basic I am sure very few people actually do them.

3. Her cues for the Kettlebell instruction are excellent. She says A LOT by only saying very little (I think this is one of the keys to being a great coach)

4. Her progressions on the KB lifts are very good and she goes from basic to advanced in a way that they are easy to follow. She also performs every movement which I think is key when it comes to learning a new movement for the first time. Instead of just talking she actually shows how it is supposed to be done.

5. She offers a couple of quick workouts to get you going which are short but like anything they get you started and you can make them as easy or as hard as you want.

Overall, excellent dvd that I would highly recommend to any strength coach or sports performance coach.
Kevin Miller

Thank you Kevin! :)

San Fran Red Star Workshop Feedback is IN!

When asked "What did you like most about this workshop" the attendees answered:

• The instructors are very knowledgeable
• Windmill Instruction
• Combining Z-Health with Kettlebells
• Quality Information, knowledge of presenters
• Well informed instructors, small class, hands-on, lots of information, well organized
• Combining Kettlebells with Z-Health Information
• Seeing High-level RKCs, doing the moves I've read about, instruction in a way that can apply to other sports too. Form Corrections for snatch, swing, windmill, etc.
• Very information rich, high-quality instruction

When asked "What did you like least about this workshop" the attendees answered:

• Nothing to add
• That there aren't more in California!
• Having an assistant could have helped give more feedback per person
• Would have liked more in-depth explanation of Z-Health movements general principles that let us work up to casually doing/making-up our our neuro work
• More Q&A at the end
• More hands-on queuing
• Facility was cold
• Location was a little inconvenient (for me)

When asked "What was the most valuable information provided" the attendees answered:

• All the Z-Health information
• Z-Health
• Z-Health material
• Z-Health principles, explanation of (proper) form
• It was all valuable, well received
• All of it!
• Squatting segment (3Ss)
• Personalized coaching for the get-up

"What was the least valuable information provided?

• Everything was valuable
• 4 No responses
• Z Concepts (I) already learned in (my Z-Health) certification
• The RKC certification process, but that kind of helped, too
• "pinched nerve" terminology

"What three words best describe this workshop?"

• Informative, well paced, well rounded
• Money well spent
• Calming, Stimulating, Enjoyable
• Great, Prepared, Well explained
• Well put together
• Just one: Perfect
• Informative, engaging, interactive
• Informative, concise, Dense

"How can we improve our next workshop?"

• You are great!
• 2 No responses
• Student/teacher ratio
• Fewer exercises and more assessments
• Workshop outline handouts (Sara's note/reminder for those signing-up for future workshops: the first five participants receive a FREE dvd that covers the workshop material PLUS more!)
• More hands-on to help with individual technique
• Homework drills for us

The following are rated questions;

1= Strongly disagree, 2=Disagree, 3=Neither Agree/Disagree, 4=Agree, 5= Strongly Agree

"I would recommend frineds & family attend a future Strength by Sara Workshop:"

• 5, 5, 5, 5, 5, 5, 5, 4

"This workshop exceeded my expectations:"

• 5, 5, 5, 4, 4, 4, 4, 3

"Messages were communicated clearly & effectively:"

• 5, 5, 5, 5, 5, 4, 4, 4

"Sufficient time was allotted for training activities:"

• 5, 5, 4, 4, 4, 4, 4, 4

"This Red Star: Strength by Sara workshop was useful:"

• 5, 5, 5, 5, 5, 5, 5, 5

"I would attend a future Red Star Athletics workshop:"

• 5, 5, 5, 5, 4, 4, 4, 4

San Francisco Workshop -Don't miss out!

If you're in the San Francisco Area, you MUST come join us this weekend as RKC II Patrick Jernigan and I deliver an above-the-rest Z-Health & Kettlebell workshop. Not only will you learn techniques to refine your current kettlebell skills, but you will learn how and why these refinements will significantly improve and expedite your training success without pain or injury.

This is an information & action-packed workshop you cannot afford to miss!

Information-packed Workshop!
Rated 10 out of 10
This weekend, I had the pleasure of hosting Sara for a day-long workshop covering both kettlebells and Z-health. I cannot speak highly enough of her in every regard. She is professional, caring, knowledgeable, hardworking, and inspiring. For almost 8 hours, she broke down basic and advanced kettlebell exercises and interspersed pearls of neurophysiologic wisdom, managing all the while to maintain a smile and wonderful attitude. I look forward to my next opportunity to learn from her. Jennifer Bryan, RKC - Gainesville, FL

Efficient coaching. Thanks a bunch Sara!
Rated 10 out of 10

Sara is a great coach! I spent five sessions with her after returning back from Iraq with my guard unit and she had me up and going with the basic movements. I was only able to do five sessions due to a busy work schedule and family life. Because of those five sessions I have been able to maintain a basic program out of my garage to keep me fit despite life getting even busier. Kettlebells are all about efficiency and getting results, and that is what you will get if you are able to train with Sara.Thanks a bunch Sara, and I hope you are enjoying the Eastern Seaboard. MJ says hi. Bryan Smith - Spring, Tx

Sara Cheatham is an amazing instructor
Rated 10 out of 10
I had the chance to go to the DV8Fitness / Red Star Athletics workshop and Sara Cheatham and she really knows her stuff! You will gain an amazing amount of knowledge training with Sara. If you are close to her or have the chance to train with Sara at a workshop, DO IT!!! Sara is one of the best Kettlebell instructors I have met and I returned home from the workshop more aware and now I have the knowledge to fine tune my kettlebell workouts. If you are a beginner, Go train with Sara Cheatham. If you are and advanced kettlebeller, go train with Sara Cheatham.Thanks Sara! John Hubickey - West Chester, PA

Sister Strength
Rated 10 out of 10

Sara Cheatham aids in the development of both the material taught, and the product minted at RKC weekends. Sara's knowledge of the human machine allows her inner athlete to use both RKC and Z Health as vehicles to teach and encourage. Both clients and students benefit from her education and motivation. I am happy to be on the same squad as she.Will Williams, Senior Instructor [RKC 2005] - Suburban Philadelphia

Great Workshop
Rated 10 out of 10
Sara (along with Bob Orr) put on a fantastic workshop in Virginia Beach. She was extremely clear, effective, knowledgeable and enthusiastic. E. Chason - Williamsburg, VA

100% Dedicated to My Success...
Rated 10 out of 10
...beyond the call of duty. Patrick is ready with encouragement, patience and flexibility during every training session. I have a health challenge which often hampers my training results. Workingwith Patrick on kettlebells is helping me to find new inner and outer strength. Marie Coccia - San Francisco

Great personalized instruction
Rated 10 out of 10
Patrick defines personal training. He was able to accommodate my busy schedule and made sure the training was always close to my home. He shaped each of the training sessions to my goals. Very quickly I was able to improve technique and strength. I highly recommend Patrick for very reasonably priced and expert instruction in San Francisco. Alex - San Francisco

Training with Patrick great.
Rated 10 out of 10
I broke my leg over 2 1/2 years ago on the mat. I needed to rehab my leg, drop the weight I put on and be able to withstand my black belt test. I needed to shape up fast.Patrick was my solution. He truly loves his kettlebells and wants you to join in the fun.Over the past eight months, Patrick put me on track. So far, I've dropped over 60lbs, passed my black belt test and reclaimed my athletic body. My flexibility is amazing, even my reserved Aikido sensei has commented on my progress. Patrick has cross trained in a few martial arts styles, and understands that strength, power, conditioning and flexibility are key to training and all around general fitness. He's been training a few pro MMA guys too.Patrick is a wealth of information, yet soft spoken and encouraging. He has big heart, he knows what it's like to out of shape. He's a Henry Rollins kinda guy, the approachable tough looking guy who remembers what it's like to get stuffed in a locker and what day the new comic books come out. Anastasia Lipinski - San Francisco, CA

Read more reviews at: www.dragondoor.com/instructor/460

Sara Cheatham, M.S., Senior RKC, Z-Health Master Trainer, trains a variety of athletes from housewives to elite US military units. Sara is widely recognized for her “no nonsense” approach to teaching advanced kettlebell and joint mobility physical strategies safely and efficiently.

Patrick is an RKCII who has worked with a number of professional MMA fighters as well as members of the SFPD SWAT team.

Who: YOU!
What: RKC, RKC II, AND Z-Health workshop

Re-Discover & Discover: The swing, clean, press, get-up, front squat, snatch, clean & jerk, push-press, windmill, pistol, and the "magic" of Z-Health to make them all efficient & results-producing!

When: 17 Jan, 2010 10am-6pm
Where: Ralph Gracie Jiu-jitsu
1166 Howard St., San Francisco, CA
Why: Because you deserve to know more and move better!
How much: $200

Register NOW! by e-mailing Patrick@nobleironfitness.com