Red Star Athletics: Strength by Sara

My little mover and shaker

2012-01-25T10:02:00.001-08:00

I'm nearly 7 months into my second pregnancy and Connor is now 18 months old. He's developing quite the personality. He's certainly a "happy chappy" as my British born step-mum would say. He's signing like crazy, climbing, running, lifting, playing, and eating whenever and whatever he can.

He's been training with me since he was six months old, or at least that's when I picked up my first client post-baby and post-move-across-country. So working out, movement, and kettlebells are just another part of normal life for him. He can easily press the little 3lb bell we got him. He swings it, as well as the 10lb bell. And he's getting pretty good at rearranging all the bells up to 12kg. One day he was working out with me and deadlifted the 12kg (which is about 26 pounds) 10 times in a row. He hovers around 28/29 pounds himself. So that's pretty much a 100% max deadlift! To say he's sturdy and strong may be an understatement.

It's fun to watch him do joint mobility with my husband. Lumbar circles are more of an hourglass, neck circle combo, but what's surprising, is his balance. He does it without falling down. I'm pretty excited to watch him develop. It's almost like a social experiment...how good of a mover and athlete will he be? Is this where "natural athleticism" or "prodigy" begins? When you read about Mozart or Tiger Woods, or other childhood "naturals" it's easy to uncover where their true beginnings of "natural" talet began. They basically mirrored their parents, who were dedicated professionals in the same areas the children became successful. What's scary about this idea, as with most everything in parenting, is, will I be able to provide my child with the appropriate environment to thrive, and continue thriving?

Other elite athletes have been known to say what makes them great, and continues to make them standout, is they train one level above their current abilities. They are constantly testing their limits and skills against those that are better...learning to fail, and how to recover from those failures, breeds their success. That's my job and challenge as his (current) one and only teacher... Setting him up to learn how to overcome his failures with grace, confidence, strength, and humility.

13.1 miles of sin

2011-12-09T12:49:00.001-08:00

Oh yes, with my midwife' words "You're not going to be one of those I have to tell not to run a marathon?" rolling around in the back of my mind, I set out on my second ever half-marathon.

I was determined for it to be our first family "run," all four of us...

After a two-day drive down from Montana, miles of walking around the Vegas strip, and the ever-anticipated runners expo to stock up on freebies & new running gear, the evening finally arrived. It was Vegas' first ever nighttime marathon & half-marathon. Mike had Connor in the Little Life back carrier for but the first few miles. Shortly after the run-through wedding to re-new our vows at mile two, Connor got fussy. And who could blame him? This was not our usual routine. By now he'd be fed, bathed, and snuggling up to a warm mommy making his way to a blissful night's sleep.

But tonight was different. At 8pm we were closer to Fremont Street than a warm bed. At mile 5 or 6 he couldn't handle the back pack any longer. So into my arms he went, and there he stayed. Yes, for more than half of the half marathon, I carried him in my arms. I kicked myself for not bringing the front carrier earlier in our trip, and boy was I really feeling it now! We managed a few diaper changes (without pant removal- yes a skilled mommy knows how this can be successfully done), a couple pit stops for my poor squished soccer-ball-atop bladder, and we made it. But not before nearly having to fold at mile 11.

That's when the rain came. Which wouldn't have been so bad if it weren't for the wind. Our hotel was a hop over the barriers at this point, so inviting in all its neon glory. And yes, I considered crying, facing defeat at the weather expense. Frustrated that we had made it so far, yet were being forced to give in. But then the Heaven's opened and the rain & wind miraculously stopped. Two more miles. Two more miles with a baby in my belly and another clinging to my front. It was the perfect example of the gate theory, or a true testament to years of training. Nothing hurt. Not my back, not my feet, not even my arms.

Carrying him for that far, not having any pain. It was all crazy. Mind boggling even to me now.

Our half-marathon journey began at 3 that day. And it finally came to an end at midnight, after another long walk back to our hotel (Bally's) from Mandalay Bay. There were other marathoners and half-marathoners on the tram and walk back. The bummer of it all, was that they ran out of medals. So our triumphant crossing of the finish line was less than spectacular. By then the wind and rain had picked up again, too. So wet, cold, wind-blown, tired, but not defeated, our event ended rather uneventfully....until a very kind guy, Mark, started talking us up somewhere along the way back to the hotel and humbly submitted his medal to me. ME. Yes, I about cried again. This is a lot for a hormonal pregnant girl to process, after all. How could I accept his medal, his semblance of hard work and achievement, after knowing the endurance, stamina, and just plain guts it takes to complete such an event? He was insistant, however, and I finally was awarded my medal of accomplishment. ahhhhhh.

I have to say, though, I was slightly concerned for the day after...and even the day after the day after. I awoke at 3am that morning. Making my way to the loo, each leg felt like 500 pounds. Now, I was really scared. But when I got up at 7, it was as if nothing had happened. Save for the two tiniest of blisters under my second toes, there was no after math. The same for Mike. We both felt great. This was the real wow factor for me. Not only had we survived 13.1 miles of torture, we kicked its you-know-what. What a feeling!

Expecting #2

2011-11-21T12:32:00.000-08:00

Yep, we're already at the half-way point of pregnancy #2. This time, another whole new adventure, with a girl due in April. (Who knew choosing a girl's name was so tough????)

Just like last time, I had an inkling something was up when I was out for a run. Shortness of breath, unusual fatigue, moodiness, crazy skin breakouts....ah, all the fun that comes with pregnancy. And, just like with #1, I had some pretty serious morning/all-day-who-are-they-kidding-sickness right through the first and into the second trimester. I'm finally feeling out of the woods at week 20, thankfully!

I have been continuing training. And feel like, although I didn't start out at my fighting weight this round, I'm keeping a better hold on my weight gain (mind you, I stopped tracking when I hit 170 pounds...up from 115, last time.) I was super overly cautious when I was pregnant with Connor because I had a previous miscarriage. (Which I was convinced was totally my fault...but there's been healing and time since then...) Chasing after Connor, actually having my husband home this time (he was deployed for the majority of the last pregnancy), in addition to training clients, has attributed to helping stay a bit better on track, I'm sure.

I've actually been working myself through my own pregnancy workout workbook. I've logged the duration and some other notes, making adjustments and changes as I go. I've found it to be really nice when I want to train, but not necessarily think about what to do for the day. It's kept my training more variable and versatile than usual, considering I gravitate to presses, pull-ups and snatches. So--- hello front squats and get-ups! ;) Also, now having a babe, I can better understand the applicability of the workouts, and not simply have it based in theory. Theory meets application and experience. Training WITH a toddler running around makes having not to think too hard about training easier, as well.

Connor also accompanied me to my third DVD shoot, in Phoenix, with Z-Health, a couple weeks ago. We're spinning an instructional and educational first-second-third trimester DVD, (with bonus workouts), to compliment my book. Z-Health is also re-publishing and running my book. Release dates are still up in the air, but I'd look to next summer since we've got to get to the third trimester, shoot and edit for it.

Today's training:

1x5 minutes-12kg get-ups

3x5-12kg dbl clean

3x20-12kg alternating hands swing

3x5-dbl clean/squat

3x20-alt swing

3x5-dbl clean/squat/press

3x20-alt swing

3x10/10-12kg snatch

*I am taking suggestions for cute girl names...if you got 'em ;)

Comprehensive Kettlebell & Pregnancy Guide The first of its kind!!!

2011-08-09T12:08:00.000-07:00

***Please note that this is not available in hardcopy.

This is only available in E-version.

(*This is a re-post, My e-book has been out for more than a year now)

This reference guide and workbook is for women who are committed to sustaining optimal health, well-being, strength and stamina during their pregnancy. This program will guide you from the beginning of your pregnancy until your baby arrives.

Progressive workouts lead you through your first and second trimester. Then, as you near the third trimester and finish your pregnancy, the workouts taper down accordingly.

I have trained several clients through and after their first, second, third and even fourth pregnancies. I have also experienced the changes and adaptations for myself.

This 143 page no-fluff guide is a compilation of 102 workouts I have designed for these women as well as for myself. This means the detailed sessions outlined in this book are tried and safe for you and your baby from conception to delivery!

Because mobility and awareness of mobility changes are so important during pregnancy development, specifically selected joint mobility is preceded, incorporated into, and wraps-up each workout!

You'll also find:
A detailed list of Precautions
Extensive explanation of what to expect and how to prepare for the changes unique to each trimester
Description of how to use the manual and how the workouts are presented
A Pre-Assessment Guide
Note segments on each page to journal your progress
Over 70 pictures with drill descriptions
And even a suggested reading list to guide you through other areas of your pregnancy

order using the drop-down tab at right. Need help? Write me at SaraCheatham@hotmail.com or via Facebook @ SaraCheatham

"I cannot say enough good things about this pregnancy kettlebell book. I only wish that I had this book with my previous pregnancies. I am pregnant with baby number three, and I can now say that I am looking forward to working out while being pregnant! I cannot wait to see what workout Sara designed for that specific workout session. Sara has over 100 workouts specifically and SAFELY designed for each week of your entire pregnancy. With my previous pregnancies, I would get very bored doing the same workout DVD all of the time, and consequently would skip workouts because I couldn't bear to do the same exercises all over again. None of Sara's workouts are the same, and they give you a great workout. Many pregnancy workouts barely cause one bead of sweat to form on my brow, but I was so happy with Sara's workouts. I got a great sweat on, my heart rate was up (to a safe degree, of course), and the next day I was sore in all the right places ( the good kind of sore)! This book is different because it is designed for the pregnant woman already proficient with using kettlebells. This book is not a basic book just teaching you how to hold a kettlebell and perform a swing! If you have been using kettlebells for a while, you will love this book!
When I think about the amount of time that Sara must have taken to research and design these workouts, it blows my mind. I do not have the time or energy to design my own workouts at this stage in my life and make sure they are safe for my baby and me. I can't thank Sara enough for making this book available to the public. I feel strong and healthy, and I know that I will get back into pre-baby shape even more quickly after this pregnancy than with my last two pregnancies. Thank you so much, Sara!" -Ann Reinheimer Werner

"Sara missed NOTHING with her comprehensive kettlebell guide for pregnant ladies who enjoy kettlebells! This is the ONLY book of it's kind that gives you over 100 workouts, that's right OVER 100 workouts that take you through each week of pregnancy. This book is truly NO FLUFF! She will not bore you with information to just fill up pages or tell you info you can find in any pregnancy book. These workouts were carefully designed for the pregnant woman already familiar with kettlebells and not just on her own experiences. This book takes all the thinking out of the equation. Sara diligiently followed all the rules in addition to her own research, in regards to pressurization, stability, change in balance, hormone production, fatigue, and took each and every stage in to consideration with designing each program. This book also includes photos and explanations in case you are not familiar with or need extra instruction on each exercise. This manual is truly one of a kind in a way that it will take you from the beginning of your pregnancy to end with a complete game plan. This is a gold mine that every single woman who uses kettlebells should own, pregnant or not. If you are professional working with female clients who plan to become pregnant this manual will help design programs for each week. Sara is practically giving this information away for such a low price, it would be silly not to spend this amount to add this to your aresenal. Most comprehensive manuals with this type of detail would cost 5 times the price. As a woman who also specializes in working with fit pregnant women I know first hand the mistakes other trainers make with program design and recommendations. Whether it be unsafe or just plain useless, this book falls under the category of, I couldn't have done it better myself! This book is by far the best pregnant kettlebell workout guide I have ever gotten my hands on!" Lauren Brooks, Author of Baby Bells: The fit pregnancy workout

Just get started, and keep moving.

2011-08-05T16:46:00.000-07:00

I have recently had a few conversations with friends and clients regarding where to start, or that they have goals and seem to be at a stand-still, at a loss, if you will. One of the sayings my wise "old man" once told me, that stuck, was, "Just get started. Even if you move in the wrong direction."

A lot of times, we get stuck on in the decision-making process mode. Where we think we have to gather as much information as possible, do all our research, and get our ducks in a row, before we take a single step. Then, once we gather the information, we think, "Oh man! There's so much I don't know! And what if I've been researching in the wrong area???" We get overwhelmed, throw our hands in the air and storm away, disappointed.

I have a friend: super strong, super capable, super smart, successful....a mom of TWINS and the wife of a Marine. She's got SO much on her plate and has SO much going for her. BUT, like many of us, she gets frustrated with where to go in her training, and once into it, how to progress. A specific example is her pressing. She's been keeping up with me, using the Enter the Kettlebell program (by Pavel Tsatsouline). She's an ex-professional gymnast, so she definitely has the strength and guts to take on the program, heavy.

This week, I'm pressing the 20 kilo for 5 ladders of 2 rungs, each. (Next week I'm shooting for 3 rungs on at least the first ladder. My goal is to get back to pressing the 24kg.) In the program, you match pull-ups with the presses. It can be pretty brutal on everything, not to mention your grip. So my friend, says to me, "I can press the 18kg (she doesn't have access to a 20kg bell) but then it just stalls." And I say, "right about here?" Meaning about the point where her elbow would make a 90* angle. Shes say "YEAH! How'd you know?" That's the sticking point. She's been frustrated and thinking about bailing on progressing, because, like most of us, she thinks she has to be perfect to do any of it.

On the contrary. The first time I got the 20 back overhead, I'm sure it looked more like a bent or side press, than a strict military press. But, I got in the reps, I got the successes under my belt. I modified my groove as I progressed each day. So, I coached her to train around and through the sticking point....train for success in your workouts, not failure, and you will get better, stronger, faster, smarter, whatever it is you're wanting.

Don't stop because you can't be perfect. And if you can't figure out a way around or through the failure, sticking point, whatever, find a good coach, an educated friend, or just talk through it with a training partner. Sometimes talking is the best way through our fears and self-imposed barriers. Make sure you talk with someone that's legit, and not just going to blow smoke up your you-know-what.

What about my post-baby training?

2011-07-15T13:05:00.000-07:00

I've kept a training log as far back as when I used to call it working out. So of course I've documented my return to me, physically. Like I've said, there's still some room for improvement, but isn't there always?

I had Connor in July, 2010. Looking back at my log, I did a TON of walking after. My dad's wife said the best thing for a crying baby is fresh air. We had very few days of crying. I popped him in the stroller four days after he was born. This kid was used to being on the move in my belly, so I had to keep him going, for both our sanities! We strolled in the morning, in the afternoon, and again in the evening. I'd walk anywhere from a mile, to three, at any one time. But, I also got in some decent training as well.

Here's a snapshot of last July's post-baby training:

29 July 2010: Thursday

3x5/5-9lb MP (military press)

3x5/5-9lb 1 leg DL (deadlift)

30 July 2010: Friday

3x5/5-8kg MP

3xBW-reverse lunge

31 July 2010: Saturday

5x3/3-8kg MP

5x10-8kg swing

3x10s-side plank

3x10s-plank

3x10s-side plank

In September, I started rowing 5000 meters at a time & tested my VO2
max, with snatching.
Here's a snapshot of that:

20 Sept: cMVO2 test

12kg bell

28 reps in final minute

28/4=7 reps per 15 seconds for sets

22 Sept 2010: Wednesday

40 min row: 7300meters

23 Sept 2010: Thursday

20 sets VO2 max (7reps/15:15)

24 Sept 2010: Friday

40 min row: 7250m

25 Sept 2010: Saturday

30 sets VO2 max (7/15:15)

In October, I started back with my pull-ups... and jogging again. I still
remember the feeling of stepping off the curb. It.felt. great.

25 Monday 2010:
5 min-12kg Get-up (GU)

26 Oct 2010: Tuesday
1x5/5-12kg GU

7eps/7repsx10 min. snatch- 12kg

grease the groove:

5x2-BW (body weight) pull-ups

5x5-BW push ups

27 Oct 2010: Wednesday

1x5/5-12kg snatch to get down/get-up

1 mile jog 10 minutes

29 Oct 2010: Friday

5x5/5-(2)12kg see saw press

5x1-Pull-Up

November saw an intro back into pistols, while still jogging, rowing,
snatching, and doing pull-ups.

8 Nov 2010: Tuesday

5x5-(2)12kg press

5x1-PU

1mi jog: 11.22

9 Nov 2010: Wednesday

5 min 12kg GU

5 min 15:15 12kg snatch

2 pistol to chair & up

2 pistol to ottoman & up

2 pistol to floor & up

In late November, we moved across the country. We packed out
on Thanksgiving, and made it into our new place by Christmas.
I took that month pretty much off from training. In January, training
became more regular again, and more like pre-baby sessions. I was
down to 125lbs & 20% body fat.

3 Jan 2011: Monday

3x1/1-16kg MP

4 Jan 2011: Tuesday

15:15-12kg V02 max

5 Jan 2011: Wednesday

5x1,2/1,2-16kg MP

6 Jan 2011: Thursday

15:15-12kg V02 max

7 Jan 2011: Friday

2x1,2/1,2-16kg MP

10 Jan 2011: Monday

15:15-12kg V02 max

30 sets

12 Jan 2011: Wednesday

15:15-12kg V02 max

30 sets

14 Jan 2011: Friday

15:15-12kg V02 max

30 sets

17 Jan 2011: Monday

15:15-12kg V02 max

36 sets

18 Jan 2011: Tuesday

10 min am row

My training ebbs & flows. I do what I feel is best, listening to my
body. You know, using informed intuition to keep things
progressing without pain or injury. Here are a few sessions
from this July, to give you a comparison for this time last year:

1 July 2011:
2x1/1-20kg MP

3x2/2-16kg MP

6x3/3-12kg MP

5x4-45lb barbell

4x5-(2)12kg MP

3x5-(2) 16kg C&J (clean & jerk)

3x5-ring push up

3x5-1 leg push up

3x1/2/3/4/5-16kg C&P

3x2/2-pistol

3x3-push up

5x5-(2)12kg MP

5x5-(2) 12kg 1 leg DL

3x5-25lb thruster (large ammo "thingy")

3x5-knee raise

5x3-16kg MP

5x5-(2) 16kg 1 leg DL

5x5-25lb ammo thruster

5x3-leg raise

3x1/2/3/4-16kg C&P

2x1/2-16kg C&P

matching pull-ups

3x1/2/3/4-16kg C&P

1x1-16kg C&P

matching pull-ups

100-12kg snatches (10/arm switches)

3x1/2/3/4-16kg C&P

matching pull-ups

1x12-45lb barbell back squat

1x10-55lb BB BS

1x8-65lb BB BS

1x12-55lb BB BS

1x10-45lb BB BS

There ya have it. Pistols, presses, pull-ups and snatching
continue to be my staples. Some people need tons of variety.
I prefer to get stronger and better, and see my progression
with the simple drills and facts.

This time last year...

2011-07-13T13:17:00.000-07:00

This time last year, tomorrow would be my 6th wedding anniversary, and we'd be expecting our first son. Yes, his birth and our anniversary were expected to coincide. I could here my grandmother's voice in my head, "You'll never have another wedding anniversary. It's his birthday from now on." But alas, the boy was a week late and STILL needed some coaxing. Surprisingly enough, the photo above was two weeks prior to delivery. This is when I stopped weighing myself (at 175lbs) and stopped measuring (at 42 inches).

"Yowzah" is the word you're looking for.

I think in a previous post, I said I went from a 27" waist and 118lbs, pre-baby. THANKFULLY with hard work and lots of continual support from the best husband in the world, I've leveled out at 120 and 28". As any new mom can concur, things are "different." So the work continues. Especially on the belly, which I've never had issues with. But there seems to be some pretty persistent visceral fat, and the dreaded mom-butt.

It took a decade to get my pre-baby buns. Ah, the deadlifts, squats, lunges, stairs, snatches, and swings it took to mold the beauty I didn't appreciate. So, now, I have the "opportunity" to start anew. My blank slate awaits.

I knew each day would get better. Connor and I would become more independent. And with his first birthday (21 July) closing in, I can say that my lungs and heart are well conditioned. My head needs a good realigning periodically, but that's life. He's finally accepting of the BOB (the jogging stroller). Which makes life that much more mobile, especially on a small base (remember, we're military). We're branching out. Managing two-a-day training now. Working toward our first half-mari in December. And who knows, another Cheatham very well may be in my belly again soon enough.

4-Day win follow-up

2011-02-18T20:58:00.000-08:00

Beck's 4-day Win focuses on one behavior modification model in particular, the Transtheoretical Model, or Stages of Change. This is a behavioral change model developed by Prochaska and DiClemente'. They theorize that there are five stages of developing behaviors:

Pre-contemplation

Contemplation

Preparation

Action

Maintenance

Relapse*

Focusing on these stages in particular isn't the purpose of this blog however. You can google the model or authors and get the analytical background...I'd like to focus more on the power behind each stage and better understanding them, via Beck's 4-Day Win. Let's dive into the "why" and the "how." In the battle of weight loss, the two are inseparable.

Until I had my son, I never faced the weight-loss beast. I went from a lean 115lbs to a very pregnant 175lbs. My waist went from 25" to 42". Talk about some mind games! Within four days of his birth, I dropped 20lbs. I went from 155lb to 150 quickly...Down to 140 with relative ease, within 17 days of delivery. About a month a half later I was down to 133. Then I started training again: rowing and snatching. Needless to say, my milk supply dropped and I had to put my weight loss endeavors on hold for a bit. With clean eating and lots of walking, I was down to 128 by December (Connor was born in mid-July). But then the scale got stuck. I would float between 123 and 128, hopeful at 123 that I would very soon have my former body. But then, the scale would creep closer to 130lb and I'd get frustrated and disappointed. (At 5'2", on a good day, this weight isn't very forgiving.) I'd beat myself up, saying to myself that it was embarrassing that I was an elite coach, a trainer that has helped people get tight and strong bodies. What was the hang-up with myself?

In addition to the physical weight, the mental weight of the situation, daily, changed my attitude. I was becoming a different person. Resentful and sad. Two things I have also never been in my life. I was obsessed with losing weight. It consumed my day. How crazy, when I have so much more wonderful happenings in life! But, the scale and food ruled my days. I would go between being desperate to lose the weight to rational about needing to eat to supply milk for my babe.

I bought the Four-Day Win last summer. And for some reason didn't open it up until a few weeks ago. I may not have been ready for the book right away. I needed to fight the weight battle to better understand and appreciate the meat that lay in these pages.

After reading, I think the book would be better titled," The Power of the Watcher."

....now my husband is home from a long day of work (at 10:01 pm)....to be continued..again...

The 4-Day Win

2011-02-18T07:28:00.000-08:00

I recently posted about this book (The 4-Day Win: End your diet war & achieve thinner peace, by Martha Beck) on Facebook. Every now and then a book comes along and really inspires me, it changes my life.

I played sports growing up, but was always a little awkward. The days I was on, I was really good at the game. The days I was off, I was reeeeaalllly off. I didn't care though. I played for the fun of it. Sure, being on a winning team was nice, but I played for sport. This is evident if you were on my tennis or soccer team in High School. ;) There was gymnastics, softball, flag football, baseball and more softball, in addition to tennis and soccer. Most of the time I didn't even know all the rules of the game or how to technically do the task at hand.

I think this is what has driven me in my adult life to know every detail about how and WHY to do something. Anything I do now, I do with a purpose and HAVE to get the background information. In college, I naturally fell in the Health Promotions field. Understanding how to get information to the masses intrigued me. Countless behavior modification models, statistics, epidemiology and psychology courses targeted how to better get information to "target populations" by investigating their social, economical and educational background.

Beck's 4-day Win focuses on one behavior modification model in particular, the Transtheoretical Model, or Stages of Change.

I've got a babe at my feet wanting to play, so I must continue this blog later.

...to be continued ;)

Useless baby stuff

2011-02-04T12:27:00.000-08:00

While I'm on the mommy blogging theme, I thought I jot down some things we got before having the babe that we THOUGHT we needed, but never used: (I'll elaborate more later when I have more nap time)

I'll preface this with saying that I know how emotional baby raising can be. So please understand that this is what has worked well for us, with this baby. It is not intended to be recommendation for you and your circumstances, as everyone's in unique.

1. Crib

This may seem like a big necessity. I did look for a bassinet or something smaller for when we brought him home. One of the ladies I volunteered with on base said she used a dresser drawer with her first. I guess whatever works. They do look so tiny in that big expanse of mattress at first...Since we nurse through the night and co-sleep, the crib was used for a changing station in the bedroom until I decided changing him right in bed was easier. I didn't have to move him from his warm spot and wake him up any more than need be.

I know: GASP! CO-SLEEP?!?! Aren't I afraid of smothering him? Him falling off the bed? Okay, let's be real and think about this rationally instead of resulting to scare tactics. Neither myself nor my husband are obese or have sleep issues. Co-sleeping is a bit of a covert-op, it seems. The more I talk to other women about it, the more I realize there's a silent majority content with the same decision...but no one is opening up to talk about it for fear of being judged. Judge away. We're happy, healthy, thriving and all are sleeping well. Even Dad.

Thankfully we got a convertible crib. I've started integrating the toddler bed into naps during the day. Because we're wanting to wait a biiit longer before baby #2, we're still nursing through the night (not nothing like when he first came home, because the boy could chow-down!). I'll wrap this up with saying that a good monitor and being near-by when he awakens avoids any attempts to wander about, since he's more mobile and crawling now.

2. Diaper Genie

We cloth diaper and wipe. You'd need quite a few of those to fill up the genie. I got a small flip-top canister from target that has a removal inner pail. It's just big enough to hold his night time diapers. All the others go straight into the washing machine when their soiled. Diapers are washed at least once a day. The pail is washed at least once a week, but doesn't even really need it.

3. Diaper Bag

I had three diaper bags before the baby came. One was used for my hospital bag. It. was. huge. The second was a bit smaller but could hold blankets, diapers, clothes, etc, etc. The more I carried it around, the more I realized I never used anything in it other than a diaper or two, a few wipes and a blanket- maybe. So I down sized even further to a small messenger style north face bag. It's just big enough to hold my sunglasses (if necessary), wallet, keys, a few diapers and a slim wipe container. (It's as long as a diaper and as thick as maybe four diapers stacked.) It has a few handy little compartments and a nice long flip-front that's magnetized. It gets the job done and it's not a huge bulking thing to lug around. But, just in case it's not enough, we always keep spare diapers, wipes, chews, a blanket, socks and hand sanitizer in the car (we are in Montana now). We never had blow-outs or a need for extra clothes. So we lost the chaff.

4. A slew of Baby Bottles

With the exception of adding breast milk to newly introduced foods, I don't have a need for bottles. Plus, he won't take one. If I didn't have bottles, I could easily use a cup or other container. Screwing the bottle onto the pump is MUCH more convenient though. I have a rotation of about 4 or 5 bottles I use for pumping and freezing or mixing.

5. Bottle brush

I don't store milk for more than a couple days, so washing isn't a chore. With one bottle to wash at a time, soap, water and a sponge work just fine.

6. Bed rail

I got a bed rail when we decided to stick with co-sleeping. It was more of a hassle to maneuver over and around, especially in the middle of the night. Babies don't even have the ability to roll around. Once we got on the move from NC to MT and didn't have the rail for hotel and billeting rooms, I realized it was more for my peace of mind than a necessity. It may come in handy if he turns out to be a little thrasher in bed.

7. Changing table

Luckily I never bought an actual changing table. I didn't see a need for one from the get-go. Instead, I bought a farm house drop-leaf table from an antique shop in case I didn't like the idea. It's now in our living room as a piece of furniture. We use the ottoman for a changing station now. When we're done diapering, it'll return to its usual function.

8. Pacifiers

He never took a bottle nor a pacifier. We got one juuust in case. He chews on it when hes sleepy now, but doesn't suck. He never started sucking his thumb or fingers either. None of those bad habits to break.

9.Onesies

Maybe onesies are less of a hassle with disposable diapers. But with changing a diaper sometimes three times in one hour, they turned out to be an incredible headache. We ended up going and sticking with tops and leggings. Some days he looks a bit ridiculous. But really, he's a baby and we're at home. So long as he's warm and dry, we're both happy. I especially like his peacock speesees top. It really brings out his grey-blue eyes :)

10. Sleep positioner

This goes back to the fact that babies don't roll around. Lie them on their back to sleep and they'll wake up the same way. We were gifted a wedge positioner after I had already purchased a regular positioner. I exchanged it for a wedge to use with my Boppy. A much better use of materials for a new baby and feeding times. One of my best girl friends used hers and said her babe slid down it. I don't think they kept using it after that...I used the regular positioner in the stroller to keep his head from bumping into the side rails. You can get head postioners that do the same.

...Something I left off of my previous Blog about things that make being a new mom easier, a breast pump. We went with the Medela Pump in Style. I also got a hand pump, but once I saw how easy and great the in Style did, I never used the hand pump again. I actually got the In Style from ebay for about $65 with shipping. Reviews will tell you it's not safe to use someone else's pump, for cross-contamination reasons. But....hospitals use and re-use their pumps on different women all the time. Some hospitals rent out pumps. So long as nothing that touched the last woman touches you, it's perfectly fine. I was cautiously optimistic but haven't had one bit of trouble. I bought my own tubes and...oh what's the name of the cone/martini glass-looking thing??? Anyway, easy and cheap new replacements that can be found anywhere on line or at Babies R Us.

Something else I've forgotten that was a big save many a time: a mattress pad protector. It's like a huge water-proof pillow case for your mattress.

New Mom Niceties

2011-02-03T14:23:00.000-08:00

I'll save you from the emotional rundown of the obvious things that make having and raising a babe easier; like having a supportive, understanding and patient husband, a best-friend/idea-bouncer-off-er/sister-in-law, always here-for-me mom, ecstatic mom-in-law, amazing friends that are in the same boat and a little research...These are actual things you can buy, purchase or be lucky enough to be gifted, that I feel have made my first go-round a little smoother.

1. Moby wrap. Just about anything that can strap your babe to you is probably good. But between the Bjorn and the Moby, it's Moby hands-down. When our son was still small (which didn't last too long) I could have him in the Moby practically the same as he was in my belly. He was born in July, so I couldn't keep him in too long or he'd get pretty steamy. He wasn't big enough really for the Bjorn, but my arms and back needed a serious break! The Moby adapted nicely when he got bigger. The first time I put him in facing out in the wrap, you'd think he'd won the lottery: be attached to mom but still see everything coming?!?! Holy crap, JACKPOT! We tried that hold at Mike's (my husband's) second half-marathon after Connor's birth. He must have been about three months old then. It made for a much better walkabout than the first half-mari when I thought taking the stroller was a good idea. The second go-round I was more keen. I had the babe on my front, Mike's post-marathon flip flops tucked in the back of my jeans, the camera over one shoulder and a small diaper sack strapped to my right wrist. Sounds precarious, but if you've ever been at a post-race rally you know how quick things go and how tight it can get amongst all the families and runners. This was by far much better than navigating a stroller with a potentially crying baby. Connor enjoyed this way so much, he wore himself out and passed out before we got back from the race.

I still use the Moby just about every day: vacuuming, going to the grocery store (commissary), walks around the block when the snow's too deep, out and about... It's especially good at keeping strangers from getting too close. I still have to take a quick turn for the more aggressive types, but at least I can move him away from the when-was-the-last-time-you-washed-your-hands folks. The Bjorn is good for quick trips and can be easier to get him in and out of, but it feels less supportive and kills my back in a matter of minutes. Connor grew from about 9 pounds when he was born, to almost 22 now (at 6 months). So if you have a smaller, lighter babe, the Bjorn may be easier for you. But the weight distribution, carrying options, and hip placement for the babe, of the Mobe put it above the other carriers for us.

2. Wipe warmer. Putting a cold cloth to a babies nether's several times during the night is a good way to wake up the neighbors, or at least a sleeping husband. I liked it so much I got one for each changing station. Now that we live in a two-story, it's even more valuable. One warmer warms from the top, the other from the bottom. I much prefer the top warmer. It doesn't need maintenance cleaning like the bottom warmer. You can get a anti-microbial pad for the bottom warmer, but that would defeat the purpose of not having unknown chemicals ultimately touch my babe's delicate new skin. We make our own wipes (and yes, we do cloth diapers)... so the top warmer works better for this reason too. I even found a way to fold the wipes so they pop-up just like disposables. It can hold about 20 Gerber-like wash clothes, folded lengthwise. They last about two days and fit perfectly into the warmer.

3. Lightweight, Sturdy Umbrella stroller. We got the Chicco lightweight. Again, it's something I used everyday until we moved up north. I put him in it so I could take a shower but still have him nearby. I put him in it so I could cook or do practically anything that I couldn't have him strapped to me with the Moby. At about 2 months old, he started going crazy every night at 6pm. I thought, oh no not a colicky baby! For some reason I started taking him for a walk at that time and it completely avoided the whole break-down. My step-mom's mom said there's nothing better for a fussy baby than fresh air. She's right.

The great thing about the Chicco lightweight, is that the seat can be adjusted from completely sitting up to completely lying down. I didn't want to go the car seat and stroller route because I don't care too much for bulky things. The Chicco never disappointed, and I never missed having the car seat combo. We also have BOB SUS for jogging and the snowy/icy terrain up here. It handles beautifully and is a lot smoother ride than the Chicco. I'm guessing because the tires are inflatable and take 35lbs of pressure.

...Sold out!

2011-01-29T08:54:00.003-08:00

Because my books & shirts have sold out, pricing has changed....sorry you missed some great deals!

I may be crazy...

2011-01-25T16:05:00.000-08:00

...but it's to your benefit!

If you've been hesitant about purchasing my products , now is your chance to dive in for dirt-cheap!

Once you receive my products, you'll be so surprised by the quality of content,

backed by over a decade of in-the-trenches experience, accredited education and training,

that you'll kick yourself for waiting this long to buy!

I am running this special pricing offer as a "Grand re-Opening" because my shop has been on hold since we moved from the Sandhills of the east coast to the great white Big Sky Country

So don't miss this limited time offer!

Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts DVD:

was $35.99
limited time offer pricing: $19.99

Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts Book:

was $35.99

limited time offer pricing: $19.99

Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts eBook:

was $25.99

limited time offer pricing: $15.99

Strength by Sara Kettlebell Pregnancy Guide: A safe way to continue kettlebell training throughout your pregnancy eBook:

was $25.99

limited time offer pricing: $9.99

ULTIMATE PACKAGE DEAL:
Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts DVD, Book, T-shirt & free eBook:

was: $80.00

NOW: $39.99

*sorry we're sold out of M, L & XL T's.

Click the box in the right-hand column,

make your selections and

dive into what you and your training have been missing!

Questions or comments can be directed to SaraCheatham@hotmail.com

What people are saying about me & my products:

Very Detailed!

Simple, yet effective and necessary

Your DVD has different KB exercises than you ordinarily see on dvds

Educational!

Detailed Instruction

In-depth and technical

Nice Demonstrations!

An Expert.

You provide information that I can add to my current training

Masterful Pedagogy

I liked the ease/simplicity of the drills

The integration of Z ideology into KB skills has been invaluable to me

I have incorporated the Z-Health warm up straight into classes I teach as an HKC!

I have learned the proper way to do exercises I had questions about

Your form and technique were beneficial to me!

You teach safely and the correct use of kettlebells for body/mind

You have a non-threatening, easy-going manner in which you speak and explain

You teach what you love/live by

The layout and the flow from topic to topic is nice

Your products are valuable, innovative, and thorough

Love the Z health section!

It has paid for itself!

You provide a different perspective of the basics

It's different from other products in that it's more focused on proper instruction

The nuts and bolts break down of all the drills were great

It's not "just another" fitness product showing mediocre instruction in an attempt to make a buck

Very transitive, genuine, & transferable w/ superior knowledge of subject matter.

It works!

Packed out. Moved out. Checked out.

2010-12-01T08:16:00.001-08:00

We are currently on the first leg of our cross-country adventure from North Carolina to Montana. Our house was packed-up last Wednesday. The movers picked up our household goods Monday. And we successfully checked out of housing yesterday. Were in billeting for now, before heading onward through the Smoky Mountains tomorrow.

Please excuse the temporary inconvenience of purchasing my products. I should be back to business as usual before Christmas.

If you would like to purchase my Strength by Sara DVD, you may do so through the Z-Health site http://www.zhealth.net/store/mt-products

My Workshop DVD can be purchased on Lauren's site: http://www.ontheedgefitness.com/

Books and T-shirts are currently unavailable.

Questions can be sent to me at SaraCheatham@hotmail.com

Halloween Promo: Lucky 13

2010-10-28T07:06:00.000-07:00

For the next 13 Strength by Sara: How to Perfect Hardstyle Kettlebell Principles using Z-Health Concepts DVD orders, I'll thrown in the accompanying mini-book for FREE (a value of $19.99)!

Offer Good 28 Oct 2010-4 Nov 2010

"I was looking for a good version of the get up on you tube, couldn't really find it, so I watched your DVD again this morning for some tips and got them ++, much beyond just the TGU. There are so many things to forget and you did such a great job of covering the basics. Really helps my teaching a lot and it's nice to be coached so easily and effectively." -Dan

"I met Sara Cheatham during a Kettlebell workshop. In addition to attending the workshop, we both made appts for a Z-health session to work on issues with had with joint pain. I was immediately with her knowledge, experience and most of all personality. She did Z-health joint exercises through out the workshop which made a huge difference in my performance throughout the weekend.

After meeting her and spending time with her during that workshop, I knew that whatever product she put out, I would order. Her DVD, Strength by Sara did not disappoint. Again, she mixed movement and joint mobility work into the workouts. I believe this makes a huge difference in my overall strength and flexibility. I now use a lot of her warm up with my own clients and they love it!

Thanks Sara for a great product. I look forward to many more."
Laurel Blackburn NASM CPT, RKC, FMS
Owner of Boot Camp Fitness and Training and Tallahassee Kettlebells
Tallahassee, FL.

Losing the baby weight

2010-10-27T08:43:00.001-07:00

I got a facebook question about how to lose weight after back-to-back babies. Which, holy cow! if one isn't tough enough to recover from!

We get warned about the baby blues and postpartum depression... but until you experience it, there are no words to help prepare you for the emotional baggage of being a new mom. Firstly, your body has been in the equivalent of a major car wreck, but you have to pull yourself together physically and emotionally to care for this helpless human...of which you don't know where to begin! Instinct shminstinct. And do all the reading you'd like, no book has EVER been written about YOUR baby. You're jumping into the deep end with only a fun noodle to keep you afloat. There is no time out or downtime. It's all baby, all the time. Sorry dads, you get the back seat for awhile. Something else few are warned about or can understand until the baby arrives. I could go on, but I'm writing my next book on recovering and post-baby training...on with the question at hand. Let's keep it real simple and easy:

#1. Goal setting is crucial.

Make large goals, and set a time line of completing smaller goals to get there.
Write them down and read them at least once a week, even say them out loud. Our brains believe more of what we say than what others say, so there is power and intention to saying your goals out loud and keeping them handy.

#2. Journaling.

Keep a journal of everything you do: workouts and dates.
Also keep a food journal starting right now. Write down everything you put in your mouth and the times you do it. You don't have to be super detailed about it, just start with the foods and times, then you can record the total calories, fat, carbs, protein, fiber and perhaps how you felt before and after you ate. I have kept both a food and training journal since 1998. It's interesting and inspiring to look back and see my personal record of peaks and valleys. It gives you drive too, when you start wandering off track.

Food journaling and goal setting are two very underestimated components of lifetime health....and are why people yo-yo back and forth. They have no record of personal accountability. Goal setting & journaling seem too simplistic to be taken seriously. Too many folks get wrapped up in the bells and whistles and then realize they can't keep up with it all. They set themselves up for failure because they've put too much on themselves. They forget about the rest of their lifestyle components: work, family, friends, unexpected stresses and time-sucks.

Keep it simple. Keep it doable. And keep it fun.

...Consulted for Experience Life Magazine

2010-10-20T07:52:00.000-07:00

I was recently contacted by Jen Sinkler at Experience Life Magazine to give my two cents on this question: "I keep hearing that I need to challenge myself and ‘find my edge’ during fitness activities, but I really don’t like being uncomfortable, so I tend to quit long before I find that ‘edge,’ and I never lift to failure, or even anywhere close. I get that makes me a sissy. But can I still make progress this way?" Check it out in their November issue! Or check them out on the web at www.experiencelifemag.com

Here's my full response:
Firstly, I'd have to ask why you feel the need to train to your edge, for what reason? Is it a part of your short or long-term goals? And what are you training for? Most true top athletes don't train to their edge time and again. They go through waves and cycles according to when they need to peak for their event. If you want to train to your edge, which to my coaching ears sounds like burnout, which translates to failure, I'd say your headed down the wrong path. Neurologically, you are setting yourself up for failure every time you step up to the bar, bell, track, or whatever you're training. Unless you're an elite athlete that needs to learn to train through fatigue and failure, there's no need in beating yourself up and giving yourself a complex.

Secondly, do you know what your edge is? Most people train for the sake of training. I mentioned goals earlier. Everyone should have progressive, attainable goals. If you don't know where your edge is, and you want to train to that as your goal, you may need to get outside help. Even top athletes have coaches. Invest a little money in a good, educated, experienced coach so that you can safely, effectively, and efficiently move toward finding your individual edge. Trying to go at it alone may set you up for injury, which will only end up setting you back time and again.

If you don't train to your edge with every session, you may be doing yourself a favor in the long run! You won't establish a mental or physical pattern of failure, you'll avoid injury, you'll keep moving, and keep feeling great! The psychological connection to your physical abilities is incredibly under-rated. Train smart, set reasonable time-based goals, know your limits so you don't injure yourself, and invest in a good coach to help you on your journey.

Kettlebell Pregnancy Guide NOW AVAILABLE!!!

2010-07-18T10:41:00.001-07:00

Comprehensive Kettlebell & Pregnancy Guide

The first of its kind!!!

Progressive workouts lead you through your first and second trimester. Then, as you near the third trimester and finish your pregnancy, the workouts taper down accordingly.

I have trained several clients through and after their first, second, third and even fourth pregnancies. I have also experienced the changes and adaptations for myself.

This 143 page guide is a compilation of 102 workouts I have designed for these women as well as for myself. This means the detailed sessions outlined in this book are tried and safe for you and your baby from conception to delivery!

Because mobility and awareness of mobility changes are so important during pregnancy development, specifically selected joint mobility is preceded, incorporated into, and wraps-up each workout!

You'll also find:

A detailed list of Precautions

Extensive explanation of what to expect and

how to prepare for the changes unique to each trimester

Description of how to use the manual and how the workouts are presented

A Pre-Assessment Guide

Notes segments on each page to journal your progress

Over 70 pictures with drill descriptions

And even a suggested reading list to guide you through other areas of your pregnancy

NEW DVD RELEASE!

2010-06-30T04:50:00.000-07:00

Kettlebell Workshop with Z-Health DVD

Intermediate and Advanced Exercises

This is high quality Glass Master Pressed, Coded for All Regions, and can be shipped all over the world.

Bring this once-in-a-lifetime workshop

with elite female kettlebell instructors Sara Cheatham, M.S., & Lauren Brooks, RKC Team Leader right into your own home!

FEATURING:

-Invigorating & extended Joint Mobility section using Z-Health principles

- Two Intense Follow Along Workouts
- Complex drills and topics that are easy to digest
- Tip pages highlighting the must-knows for each drill
- Bonus section on training during pregnancy
- Easy Navigation Features and Chaptering on both discs

OVER 16 EXERCISES COVERED IN DETAIL:

-Snatches

-Bottoms-up Clean & Presses

-Renegade Rows

-Alternating Double Cleans

-Double Snatches

-Double High Pulls

-Get-ups

-Windmills and MORE!

To attend this workshop live was a $289... and that was a deal! Now you have the chance to bring this uniquely organized DVD in to your own home and watch it at your convenience. We could easily charge over $100 for this 2 Disc DVD set filled with detailed instructions, tips, and workouts. However, we wanted to make it affordable for everyone. We have priced it at only$49.99 which we both feel is a steal with all the valuable content you will be getting.

FREQUENTLY ASKED QUESTIONS

How Many Kettlebells Do I need for this DVD?
There are double kettlebell exercises throughout the DVD and workouts, so two are preferred. However, you can modify if you only have one kettlebell. E-mail me if you need help with modifications: SaraCheatham@hotmail.com

Will this DVD be too advanced if I am just beginning my kettlebell journey?
We cover all of the foundation kettlebell exercises, which are very helpful for beginners. If you would like more beginner kettlebell instruction, check out my first dvd or book (e-book version also available) "Strength by Sara: How to perfect Hardstyle Kettlebell principles using Z-Health concepts"

Because this workshop DVD does have advanced techniques, you may not be able to apply all of it immediately.

Do you ship to the UK, Australia, Canada, or Internationally?
Yes. I've shipped to Australia, Ireland, South America...as well as to Army, Air Force, Coast Guard and Marines all over the world!

I've seen some of these same exercises on other DVD's. Will I be bored if I learn some of the same exercises again?
These exercises are taught in a completely different setting allowing much more detail. You will learn different techniques on this DVD that are not on any other DVD available. The concepts and tips will improve your form and open a whole new door of training for you. It will increase the efficiency of your current workouts, providing improved results.

If your questions have not been addressed here, please e-mail me at SaraCheatham@hotmail.com I'll personally, promptly and gladly answer your questions regarding this or my other products, as well as your training questions.

The reoccurring theme: I'm not your run-of-the-mill "trainer"

2010-06-28T05:55:00.000-07:00

All these response come from clients I have worked with one-on-one. Some are from our previous base (remember we're Air Force) and some are from our current base. All, however, are hard workers and still keep in touch with me on a regular basis...whether it be about their training or their life. I'm proud to have them as positive influences in MY life.

1. What do you like most about working with me?

-Detailed explanations and enthusiasm!

-Very easy to follow, always tailoring the exercises and plans to the skill level of the group and the individual members.

-I like how you push me to do better and work harder. Your knowledge about health and willingness to share makes working with you a pleasure!

-Fun and beneficial.

-You're loads of fun, plenty challenging and and very knowledgeable.

2. What do you like least about working with me?

-Distance from personal instruction.

-Not being able to work out with you enough!

-I can't think of a single thing that I like least about working with Sara. She's a great teacher and instructor that goes out of her way to make sure you understand and execute each movement properly.

-There is nothing to dislike

-Getting my ass handed to me by a chick almost literally half my size =P

3. What three words best describe me?

-Enthusiastic, detailed, motivating

-Intelligent, Articulate, Creative

-strong,brilliant, inspiring

-Kind, helpful and gracious.

-smart, strong and fun

4. How do I provide value for you?

-Products and personalized Kettlebell fitness instruction.

-I'd say you've provided me with amazing knowledge that I've incorporated in my daily life (not just exercising) that has increased my flexibility, decreased my pain, increased my strength, and has increased my energy.

-The classes you offer are at a great price giving me the opportunity to attend and learn something I would have otherwise never had the chance to learn about.

-Providing helpful info for overall wellness.

-knowledge and inspiration

5. What do you think I stand for in the community?

-Health, tactical fitness and longevity.

-A healthier, stronger life no matter whom you are, it just takes commitment.

-empowerment, strength, knowledge, and integrity

-A leader, organizer, helper.

-I would say a strong emphasis on fundamentals and proper technique.

6. What do you think my strengths are?

-Persistence.

-You are very apt to teaching anyone whom is interested, you give the same amount of excitement with teaching a new person how to use the kettlebell just as you do with the experienced kettle-heads with whom you know you're able to challenge more and be more creative with.

-You hold yourself to a high standard inspiring those around you to do the same. You seek knowledge and enjoy sharing what you learn with others.

-Personable, real, reserves judgment, optimistic.

-well your strength for starters. Your very approachable and explain things in a way that makes them immediately understandable

7. What do you think others say about me?

-Impressive!

-Nothing but amazing things! You are very knowledgeable and incorporate all you have learned through the RKC and Z-health, to teach others the proper way to use kettlebells and to increase their strength and over-all health safely and reasonably.

-I've heard and read many good things about you. Your passion and devotion seem to be a reoccurring theme.

-All the nice things I say:)

-Probably, "You should come train with Sara. You'll love it!"

8. What do you think I do?

-Teach and train.

-I believe you're someone whom teaches how anyone can properly use the versatile kettlebell to increase their whole body strength, flexibility, and coordination- that they can also do this in the comforts of their own home without paying a ridiculous fee to use a gym! You also reach out to the military community to show them out they can stay in great shape (or even get into better shape) using just kettlebells, that way there is no excuses!

You also teach about how your body and brain are very interdependent on each other, and how we can use this to our advantage to decrease pain and increase strength.

-What don't you do?? Teach, train, lead, seek new and creditable information, befriend clients, work hard.....this list can go on and on. Basically you live what you preach.

-Provide fitness and wellness info and resources.

-Get paid to do something you love

What's it like to train with me?

2010-06-25T10:03:00.000-07:00

Check out this client feedback!

1. What do you like most about working with me?

Sara is so knowledgeable it is scary, yet she puts you at ease and makes you work. Her dedication to always improving herself makes you believe you can do that as well.

Getting a real workout that is efficient and educational

You keep me motivated & change up my routine. I get distracted when you're not around.

Extensive knowledge base, professionalism and expertise, individualized instruction

2. What do you like least about working with me?

I cursed her many a day when it was hard to bend over and tie my shoes, but I can honestly say there is nothing I like least about her....maybe just standing next to her cute self makes me feel like a cow sometimes

I'd like to meet more often if I could figure out how!

What's not to like. Okay, I'll be serious. I least like that we're several hundred miles apart and I can't work out with you.

This has been an ideal situation for us, so we don't have any feedback for this question.

3. What three words best describe me?

passionate, supportive, kickbutt

Accurate, Exercise Intelligent, motivated

Smart. Motivated. Goal oriented.

Professional, Knowledgeable, Experienced

4. How do I provide value for you?

You make me surpass my own expectations and made my life healthier

Free classes to try something new!

Offer excellent classes at affordable rates which motivate me to work out regularly. Great video! I also enjoy your blog - esp the day you talked about your eating/grocery shopping habits (it was a long time ago, but I refer to it occasionally.)

You are a highly experienced and knowledgeable trainer providing expert individual and small group training.

5. What do you think I stand for in the community?

healthy living, drive to be a better you and support to make it through tough times

Responsibility and discipline

Pride and service to your country. It's awesome that you PT with the troops - helping them be stronger, better.

You are a kettlebell ambassador who encourages fitness and a better lifestyle.

6. What do you think my strengths are?

knowledge, drive, passion, compassion, humor and the ability to put up with whiny sweaty people who are procrastinators on surveys

Knowledge

Instructing/educating others. Investing in yourself - so that you are a better instructor/educator. You walk the walk, practice what you preach and all that.

See #3, plus you are approachable and flexible.

Take the survey yourself!

Check out my Facebook page for the link.

Training terms you SHOULD know

2010-06-03T10:05:00.000-07:00

Nociception

Mechanoreception

Hormone Cascade

Grease the Groove (GTG)

These terms, which may be unfamiliar to you, profoundly effect the rate of improvement and health in the body, systemically. They are HUGELY underestimated, if considered at all in current popular programs/workouts. Let's take a look at how and why each impacts your bottom line of living a more energetic and fulfilled life.

Nociception

"Nociception (pronounced "no see sept shun") refers to a noxious, or uncomfortable, interpretation of a stimulus. This can be anything from tickling to a needle prick- anything that is going to cause your brain to interpret discomfort. Because it is an interpretation, it is individual. Some are not bothered by tickling, some have a higher pain threshold than others. Do not mistake nociception as a blanket term for pain, though. It is anything that makes you personally uncomfortable.

Mechanoreception

This term is often misinterpreted as proprioception. Like nociception, mechanoreceptors interpret stimuli. "Mechano" means movement, and so paired with "reception," this means movement receptor. Mechanorecptors are nerve endings throughout the body that feed information regarding your movement to the brain. It should be noted that there is potential for higher mechanoreceptor concentration in the joints because of their obvious value to your movement map (proprioception).

What do Nociception & Mechnoreceptors have to do with your training, movement and well being? There is an inverse relationship between the two. Meaning, the more nociception you interpret, the less mechnoreceptors you will have. Think about this in terms of arthritis, inflammation of the joints. Arthritis is interpreted as pain with joint movement. This sends the signal to the brain to not move the joints, because it hurts and is uncomfortable. As the joints move less and less, there is less need for mechanoreception, or movement interpretation from the joints (the "don't use it, you lose it" principle). So in fact, the less you move, the less you want to move. If you have less body mapping information to work with, the more pain you interpret and the less enjoyable movement is. It's a downward spiral to uncomfortable, painful living. It can start in one joint and "spread" to nearby joints as you cautiously guard the initial painful site. You can see how this can quickly turn into a losing battle of body-wide pain and immobility.

What can be done to stop the nociceptive cycle and it from spreading? Movement, however small, re-integrates body mapping. So if you haven't worked out or gone to the gym in years, there's no need to jump in head fist now! Too much too soon will only reinforce the negative loop between movement and pain. That's right, DO NOT push through pain!! The answer instead: start small. You now have permission to do just a little and not turn your life upside down starting on Sunday. Five minutes or even just five reps can and will start you down a successful path of healthier movement and living.

Doing a little, quality movement, whatever you choose, will start a new pain management loop, linking movement with feeling good instead of feeling painful and bad. Keep in mind, that when your body perceives pain or danger, you get a flood of hormones (such as adrenaline & cortisol, both a part of the Hormone cascade) that virtually shuts down the purpose of you working out in the first place. When you enter a stressful state during a workout, your body actually thwarts fat loss and protein uptake. This is exactly why you should not jump-in head first into an intense program as if you are 20 years old again. If you push through the pain, you may get results, but you will also get burnt-out and old injuries will again set you back. This change is temporary and you are setting yourself up for yet another cycles leading to failure.

What CAN you do? You have the mindset to start fresh once again. what can you do to really feel like you are moving in the right direction? Grease The Groove (GTG). GTG is a simple (not to be confused with easy) program of 3-5 drills (exercises), 3-5 reps of each, 3-5 sets, 3-5x per week. That's easy enough to remember! When you limit your sets and reps in this fashion, you're still getting in the volume of training, but without running into injury and the typical set-backs you faced in the past. With GTG, your body doesn't go into freak-out mode and shut down lypolysis (fat loss) or muscle building. What can these 3-5 exercises be? Again, keep it simple: A push & pull for the upper body, a push & a pull for the lower body, and maybe even "cardio" of some sort. For example:

Run through these drills 3-5 times throughout the day, or all at once:

Exercise #1: 3-5 Push-ups (this is the "push" for the upper body) Not everyones favorite, but it is always accessible because you only need your body and a little space. You can add a weight vest to this drill or even modify it by lowering to the knees or standing in front of a wall and pushing yourself away from it. There is no reason everyone should not be doing some kind of push-up! If your shoulders give you trouble, bring your hands in so they are under, or in line with your armpits and your elbows are tucked into your sides, next to your ribs. You can also limit your range of motion by reducing the depth you descend. The push-up will work your arms, chest and everyone's favorite: the core...when done properly.

Exercise #2: 3-5 Pull-ups (this is the "pull" for the upper body). Again, people moan that they can't do a pull-up. And again, everyone should be doing some variation of a pull-up. If you're a macho man, you can add a weight vest to this drill as well. If you don't think you can do a pull-up, check out my past article about Greasing the Groove S.M.A.R.T. Style! After public humiliation, I taught myself to do pull-ups and then weighted pull-ups as well. At 115lbs I taught myself to pull an extra 26 pounds. No matter how small or weak you may be now, strength is a skill that you can learn! Anywhere you can find to pull-up, practice! A sturdy tree limb, a tall wall, a door frame or a cheap (around $30) in-the-door system from Target all work nicely.

Exercise #3: 3-5 Squats (this is the "push" for the lower body). Do it with body weight only or add weight using a vest, bar, dumbbells, kettlebells, ammo boxes, your kids...get creative, but remember proper form! Reach your butt and hips BACK to a bench, a seat, the couch, the toilet. Whatever you're reaching to (imaginary or real) should be about a foot-and-a-half behind you. DO NOT SQUAT STRAIGHT DOWN!!!!! Another benefit of doing only 3-5 reps of any drill is that you can actually be conscious of what you are doing and execute it properly! If you can't do squats because you have bad knees, you probably aren't executing the drill correctly. Do yourself a HUGE favor and check out some people doing butt-to-heels squats. This is your ultimate goal, regardless of your age (See: folks of the middle east & orient). Limit your range of motion and gradually increase your depth as you gain strength and confidence. Remember, never move into pain! We're trying to undo years and years of bad habits to get you to stick to an exercise plan.

Exercise #4: 3-5 Deadlifts (this is the "pull" of the lower body). Don't know how to do or even what a deadlift is? You've already been doing it all your life!It's the basic skill of lifting something from the ground using your legs (you may recognize this from the cheesy posters in your place of employment's bathroom or break room). Bring something you want to lift from the ground in close to your body and then lift it. This is a similar movement to the squat, but the load is under you instead of on or above you. Again, get creative: pull up a dumbbell, kettlebell, your kid, a barbell or whatever may be laying around. There are also numerous types and styles of deadlifting, but that's another article. For now, keep your deadlift to the basic sumo-style, with the load directly under your groin then squat to lift it. Remember to stick out your butt just as you did with the squat movement.

Exercise #5: 3-5 minutes of Jump Rope, or another favorite type of "cardio". Don't limit yourself to the dreaded and boring treadmill! If you are doing your push-ups, pull-ups, squats, and deadlifts as a workout all at once, use your cardio to recover and prepare for the next round. You can use this as active recovery between your sets of the above drills by doing something of low intensity such as an easy row on the rowing machine or some yoga moves or joint mobility drills. If you're not doing this a workout all at once, take a three minute walk down the block (hey, smokers take that if not more for a smoke break, why can't you take a hike?!?)

Your workout doesn't have to be complicated and it should not be painful! Make it fun, know your limits, set and work toward goals (lifting heavier, moving faster, increasing your range of motion, reducing your pain scale, lowering blood pressure and cholesterol, training three times a week...) You will find that this pain-free Grease the Groove approach to training will keep you moving toward success steadily and consistently, meaning you won't have to stop and find the motivation to re-start if you hurt yourself or get burnt-out by doing too much too soon. Remember to keep a journal of your progress as personal motivation!

Shoot me your questions & comments! It's always great to hear your feedback and success stories!

Be well,

Sara

Two NEW Strength by Sara Products Coming SOON:

Advanced Kettlebell & Z-Health Workshop on DVD

Kettlebell Pregnancy Guide: A Safe Way to Continue Kettlebell Training During Your Pregnancy

Back Pain

2010-05-10T11:43:00.001-07:00

Back pain, more specifically, low back pain is a hot, hot topic. A ton of folks suffer from back pain (I say a ton because it varies on what you read). The consensus is however, that low back pain is a serious issue for most Americans; from intermittent, to once or twice, acute or chronic. It's more likely that you will experience back pain at some point in your life, than not. But why? What are the causes of low back pain and why is the pain so frustrating and debilitating?

Nowhere else in your body do you have a higher potential for pain receptors or pain-like reception. Like elsewhere in the body, you can increase the potential for pain (via sensitive nerve endings). But unlike elsewhere in the body, the low back is virtually set-up to spur large amounts of painful nerve endings. Again, why?

Think about it anatomically. There are a lot of important things innervated from the low back: digestion being a huge activity, reproductive organs and the lower body are just a few (large) areas fed by these nerves housed in the lower spinal column. The potential to increase sensitivity is a built-in protective mechanism to insure the safety and longevity of these nerve roots and their peripheral off-shoots.

Okay, but what causes low back pain? Low back pain triggers appear to be contradictory: static posture, twisting, bending, sitting, standing, pushing, pulling...What's the common thread? Well, here, all triggers are physiological, linking low back pain with movement or lack thereof. Studies confirm, however, that the top determinants of low back pain are (drum roll please)............job dissatisfaction and smoking. These are two seemingly unassociated factors of low back pain, neither of which appear to be physically derived.

BUT-If you recall, pain is individual. How you perceive pain is an event completely different than how someone else experiences the same, or similar, pain. Notice I underline IS AN EVENT. It was once thought that there was a pain center, relatively confined, in a specific location in the brain. More recently, we've learned that pain has memory linked to it, including emotion, smell, vision, etc.. Anything you experience during a painful event can and probably is stored for future prediction, so you can anticipate and plan how to prevent that same pain. (Again, this being another in-born protective mechanism).

So do all smokers have low back pain? Absolutely not. Are you thinking, "I thought I liked my job...?" Remember, pain is individual. I can't repeat myself enough. How you perceive pain, when your low back pain "flares up," the intensity of the pain, is circumstantial, based on how you are feeling. Sound new-agey? And you're turned off? If newer, better information sounds hippy to you, keep livin with that low back pain, keep doing what you have been. Stay in a job (or house) you despise, keep throwing your money at your next nicotine hit instead of becoming a millionaire, keep going to massage and electro-stim treatments that are temporary at best, and keep that low back pain.

I understand there are true physical triggers of low back pain. You dug ten fence post holes and you haven't seen manual labor since high school. That's going to cause some inflammation, and probably not just in your low back. BUT-The duration and intensity of that pain is relatively dependant on your mental status.

I had a client that was in a car accident when he was around 20 years old. He saw me when he was a little over 30, and still had a "bad back from the car accident." Really??? Your body is so incompetent at healing that it's still damaged after a decade plus? I hardly think so. We're incredibly more resilient and fascinating than that.

Let's look at some other possible contributing factors: like his gut (well over 40 inches), his eating habits (actual quote: "but my doctor said not to quit the Big Mac's cold-turkey"), his work schedule (an over-night tech at a hospital), his marriage (a deployable military spouse), a brand-new, first baby. We have a heck of a lot more current lifestyle factors contributing to low back pain, both physical and emotional, than a car accident 10+ years ago. Perhaps there are some physical factors out of alignment, but if that is your focus, you'll never get over your back pain.

If you want to know more about pain, neurology, training and the back, check out these resources:
Explain Pain by Butler
Ultimate Back Fitness & Performance by McGill
The Brain That Changes Itself by Doidge
Supertraining by Siff

Nike Free combat boots

2010-05-06T14:14:00.001-07:00

Unfortunatley, too many guys and ladies in the military are sporting some pretty stiff and high-heeled boots, thinking that's just the way it is. On the contrary! If your feet can't move and your heel is elevated, you are setting yourself up for ankle sprains, low back pain, knee pain, even headaches!

My husband discovered these on his recent deployment. They have the sole of the Nike Free's. He's a fan of the Oakley Assault because of its mobile sole, so he's going to give the Nike's a test-run to compare.

The final stretch...

2010-05-05T16:22:00.000-07:00

In more aways than one, we're in the final stretch to the end of pregnancy numero uno. No, no stretch marks though. Let's hope it stays that way. Everything is running according to plan. The latest excitement was getting the glucose screen back...which I did NOT want to do, but the nurse gave me a pretty good stink eye. I knew it'd come back negative, so I didn't see reason in doing it. I suppose it's more for the doctor's/hospital's peace of mind, and it doesn't truly hurt anything. But I do my research and I like to do things my way :) I wasn't too thrilled with ingesting copious amounts of sugar...probably HFCS at that. In the end, the results were as I suspected and they're in my record.

As the last trimester progresses, I find myself struggling more and more with not being in complete control of my own body. But I remind myself that it's for a greater good and this physical state isn't forever. The big baby belly, startling jabs to the diaphragm, kicks, wiggles, hiccups, a tiny butt trying to push its way through my belly button, that's all good with me. I can handle all that. The fat accumulation in areas I've never had before, the nearly uncontrollable hunger and restless nights filled with sore hips and peeing...oh the getting up to pee....seriously. I could do without. I don't have anything to complain about-really. From some horror stories I've heard, I've had an easy run.

The fam is placing bets on how big this Cheatham boy will be upon arrival. Here are their guesses so far:
Granny-7.6lbs
Mom-8.4lbs & 22in
MIL-7.14lbs & 21in
Step-mom-8.5
Tamara- 7.10lbs & 21.5in
SIL-7.6lbs & 19in
Megan- 7.15 lbs & 21in
Amy- 8.10 & 21in
Dad- 7.11 & 21in

Brooks/Cheatham Workshop DVD- First Cut

2010-04-23T12:27:00.000-07:00

After sitting down to review our first run from the workshop, I'm very impressed. Lauren and I have managed to pack years of knowledge and experience into another great product!

There are several unique components to this project, aside from the fact that you're getting invaluable information from two of the top kettlebell coaches!

Everyone from the beginner to the experienced can learn something from this product because we cover everything from the ground up and we each bring our personal practice as well as client-centered business experience to every topic....those topics being:
The Hardstyle Swing
Lunge-Style Get-up
Clean
Press
Front Squat
Snatch
One-Leg Press
One-Leg Deadlift
Bottoms-up Clean & Press
Windmill
Double Windmill
Overhead Squat
Overhead Squat-style Get-up
Renegade Rows
Double Snatches
Pistols

and segments such as:
Kettlebell training safety during pregnancy
Increasing Snatch power
What is Z-Health?
Demystifying Proprioceptive Enhancement
Precise Joint Mobility Stay tuned for this TWO-DISC DVD release!

A sneak peek into my book

2010-04-12T16:43:00.000-07:00

Introduction
Being unfamiliar or not properly and professionally trained with kettlebells, there is a need for a lot of “undoing” of previous ingrained movement and workout expectations. This transition includes everyone from the arthritic elderly to the military elite.

The primary goal in working with any program is, and should be, safety. This includes reducing chance of injury by re-wiring unhealthy, painful, inefficient movement and thereby successfully prolonging training periods. To do this, we must start at square one. When a child learns to walk, they do so in a fairly effective and efficient manner. They have no previous experience or memory of fearful mobilization. However, with a lifetime of inefficient or presumed quality movements, injury, strong survival instinct, and innumerable repetitions, the body quickly creates compensations to find the path of least resistance around pain and fearful experiences.

This manual will explain how to correct deep-seated compensations using simple, attainable, and easily understandable drills. The outlined supplemental drills are not only applicable to working with kettlebells but also to efficient athletic movement in all sports and ways of life, especially military and law enforcement.

I. Kettlebell Basics
Basics are best and masters are such because they have perfected and respect the basics. By studying a supreme athlete with a career spanning more than a decade, and reverse engineering his movement, joint by joint, we can easily see he has mastered and fundamentally applied the basics. This concept should not be overlooked in kettlebell training.

Of the ever expanding list of kettlebell exercises, the swing remains king. Although the swing looks simple, appearances are not what they seem. In fact, the fundamentals of the swing are underestimated and overlooked. Those that underestimate the swing are the same that lack superior results in nearly all other weight lifting and lifestyle movements. The most powerful component of the swing that is so commonly deficient could make your squat more powerful or even possible. The same element could eliminate pain in the low back, hips, knees, and ankles. Done optimally with intention, the swing will increase power and reduce pain across the entire body.

A. Swing
To the untrained eye or misinformed kettlebeller the swing appears to be a quad-dominant, squatting-type of movement, or the bell appears to be pulled up by the arms. Both assumptions could not be further from the primary biomechanics or purpose of the swing. Hips dominate movement in graceful athletes of any sport. Done properly and with proper intent, the swing is the unparalleled drill to tap into efficient hip-driven, athletic mobility.

Extensive "How To" and "Swing Variations," (such as one-arm swing, alternating hands swing, alternating feet swing) with accompanying pictures can be seen in my book.

B. Clean
Technique of the clean can be difficult to learn. The hike and hip snap portions of the clean are the same as in the swing. Finding the right amount of hip snap to launch the bell into the rack, or ‘v’ that the upper and lower arm make, takes some finessing however. Do not over power the swing or you will launch the bell with enough energy to bruise your forearm. Do not under power the swing either, or you will not have enough energy to transfer the bell to the rack. To bring the bell into the racked position, the upper arm must remain glued to the ribs.

"How To" & "Clean Variations" with accompanying pictures are available in my book.

C. Press
The press can be thought of as a squat for the upper body, strengthening the musculature and connective tissue in the arms and shoulders as the squat does for the legs and hips.

Pressing to lockout (when shoulders and elbows align) should not be discounted or underestimated. Modern western training believes lockout is “bad for the joints,” but this could not be father from the truth! When you fall down, you instinctively reach for the ground to stop and brace yourself. When you reactively do this, your shoulder and elbow joints will lockout. If you have not trained for lockout, especially under load, you will unavoidably cause great damage to the wrist, elbow, shoulder and rotator cuff because you have never before allowed your body to perform in a locked-out manner. Practicing to lockout intentionally and under control will create connective tissue strength and will prepare your brain and body successfully for a surprise lockout event.

Press "How To" and variations with accompanying pictures can be found in my book.

D. One-Leg Deadlift (“stiff leg”)
The deadlift is by far my favorite drill- kettlebell or barbell, one leg or two. It is ingrained into our genetic make-up. So to spite what mainstream would have you think, the deadlift should be in everyone’s training arsenal.

The best deadlift example to watch is any toddler. Children have not learned poor form. They execute a pristine deadlift of relatively exponential weight without any coaching. Their alignment is spot on from their feet to their knees up through their spine and out through the crown of their head. They hold the weight close to their body and mobilize their hips flawlessly to pull the weight from the floor.

Deadlift "How To" & Variations, along with more pictures, are available in my book.

Also find information, step-by-step "How To" & "Variations," as well as MORE accompanying pictures on:
Front Squats
Lunge-Style Get-ups
Overhead Squat-Style Get-ups
No-Hands Lunge-Style Get-up
No-Hands Overhead Squat-Style Get-up
Additional Notes on all the drills listed here & above
Common Errors & Quick Fixes for rounded backs during swings, quad-dominant swinging, hyper-extending the neck, excessive external rotation of the feet, knees & hips, raising the bell with the arms during swings, clean wrist banging, cleaning too high, disconnecting the shoulder during presses, locking out in front of the body on presses, losing balance during one-leg deadlifts, hyper-extending the wrist in get-ups, raising the leg during the initiation of the get-up, "falling through" on the get-down,
Supplemental Drills to Optimize these Basics such as the knee-to-armpit drill for stronger hip loading, hip extension bridge for stronger hip explosion, face-the-wall squat to understand squatting alignment, two-hand clean, bell carries, bone rhythms,

Simple Additional Drills such as:
Crush Curl
Crush Row
Hot Potato
Halo

Get the details & a deeper understanding of your kettlebell training by ordering my Book via PayPal at right, or Get it NOW by ordering the fully in-color E-Book version!

Back to Bragg

2010-04-03T13:25:00.000-07:00

The weekend of the 21st I flew out to San Diego for a collaborative workshop with Lauren Brooks, that was filmed. Lucky me, my brother-in-law and his family live in the area as well. So I was able to see them a few days and my sister-in-law joined me at the workshop that Sunday.

Unlucky me decided Pizza Hut Pepperoni Pizza would be a good idea for dinner the Friday prior and paid for it BIG TIME. As I was vomiting my guts up between 4am & 2pm, I could hear Mike's voice in my head: "Babe, you know you can't eat food like that. What were you thinking?" It's true, my guts just aren't cut out for lotsa grease and sub-par food anymore. Needless to say I will NOT be eating Pizza Hut for some time... I got food poisoning from Subway when I was 8 and didn't eat there again until I was 23.

I managed to make it through the workshop/dvd filming on three saltines and half-a glass of water. I couldn't have asked for a better turn-out of high caliber folks. Everyone had previous kettlebell experience and all were chomping at the bit to learn more in every aspect from picking up cues & tools to take back to their clients, to applying new moves & concepts to their own training. It was an outstanding group of people to say the least. Everyone was so kind and willing to learn and share.

Here's some of their feedback:

"I heard that these trainers were the best in the field. I was so happy that everyone was correct. I hope to be as effective with my clients"
"Great job ladies"
" Thank you Lauren & Sara! You guys were awesome"
" You two worked really well together, well planned"

What did you like most about this workshop?
"Casual Experience and open to questions."
" Learning intermediate technique that I haven't been exposed to before"
"Hardcore, safe, effective workouts w/ step by step instruction"
" Personal "
" Great pace/tempo of instruction, great instructors"
" Presenters had great energy and command of material. Great introduction to KB movements"
" I like the fact that they mixed the physical with the conceptual foundation"

What did you like least about this workshop?
"Too short! Lots of information."
" How out of shape I feel"
"N/A it was very thorough"
" It was all valuable"

What was the most valuable information provided?
"Progression for heavy snatches, integration of joint mobility"
" Increasing Snatch power"
" Motivational part from Sara really resonated"
" Cues for exercises"
" It was all valuable"
" Proper form, technique and the theoretical purpose involved in training the mind"

What 3 words best describe this workshop?
"Informative, creative, fun"
" Interactive, well-paced, educational"
"Got me motivated"
"Fun, Functional, Fierce"
" A Great Time"
" Fun, Efficient, Introductory"
" Fun, Informative, Practical"

I have to thank Carolyn at Phyzyks for graciously letting us use her very cool gym in Cardiff for the event, thank you Carolyn! Della from Buggy Bells helped assist as well and did such a great job. thank you Della! (Check out http://www.phyzyks.com/ & http://mykettlebellgroup.blogspot.com/ for more info on both ladies!)

After the workshop it was back to family time with my brother-in-law's family. Little Blaine got a haircut and then we strolled around Coronado on a beautiful Monday afternoon.

I tagged family time in Oklahoma onto the other end of the workshop as well. About 20 family members came out for a huge home made meal, including my dad & youngest nephew, Lyriq pictured below. That weekend was also Lyriq's third birthday. He's quite the talker & happy little kid. I don't know much about three-year-olds, but when he whipped out "pterodactyl" and "accident" in complete sentances, I was pretty impressed :)

So now it's back to the day-to-day livin' on Fort Bragg. I had my tough group of Saturday morning ladies turn out this morning for a sweaty workout in the training room. With one of us 2 months pregnant, another 6+ months, and another nearing 8 months, you'd think it was a prenatal kettlebell class! (For the workout we did, check my other blog http://redstarathletics.blogspot.com/) I also included kettlebell training tips during pregnancy on the workshop dvd done with Lauren. So if you want to know more, you'll have to stay tuned for when it gets out of editing (projected for June).

Up next for me is getting some Red Star women's tanks made, men's black t's, and even adding kids t-shirts to the RSA line. Look for those to be available by the middle/end of April. You'll be able to purchase them through the paypal drop-box at right with my other products. I am also slated to represent Z-Health at a convention in Chicago at the end of April!

Heading to SoCal

2010-03-17T18:21:00.000-07:00

I'm off to San Diego for my Intermediate and Z-Health workshop with fellow kettlebell strong-girl, Lauren Brooks.

The workshop, I'm pleased to say, has been SOLD OUT!

If you weren't able to join us, the next best thing will be to get your hands on the DVD of the workshop. Granted, many things will be not be included in the DVD...and you won't experience the one-of-a-kind hands-on coaching... BUT you will have the benefit of viewing and RE-viewing two top-of-their game trainers.

BOLO (Be on the lookout) for the collaborative efforts of what's sure to be the next best addition to your kettlebell arsenal & tool box: The Brooks/Cheatham Intermediate Kettlebell & Z-Health DVD!

FYE

2010-03-16T10:26:00.000-07:00

We're barreling into the the third trimester (something I didn't realize I was already into until last night!). But the expected fatigue and random bouts of nausea, long since forgotten about in my active second trimester, are back and better than ever. Okay, maybe not better than ever, and hopefully not escalating to the severity of first trimester "fun."

Armed with the science that babies develop tastes in accordance to what they're introduced to in the womb, I'm still eating veggies like a rabbit and drinking milk like, well, a baby. Still no extra ordinary cravings. And again, I attribute that to my sound food choice(s).

We still start off every day with Ori's Warrior milk blended with local milk and Chia. Followed by an egg sandwich on wheat (one slice, halved, preferably sprouted), some selection of fruit and/or yogurt and/or peanut butter on toast, a BIG salad (a la Elaine from Seinfeld) around 3pm, another egg sandwich, fruit, yogurt, and perhaps something sweet I've made (like those chocolate chip cookies last night mmm mmm). I manage to squeeze in another banana while I read before falling asleep and then keep an extra fruit by the bed in case nighttime cravings pop up. Of course, my foods are all organic. There are the rare cases of eating out. Then I go with grilled chicken and/or salad. Not very exciting, by any stretch, but no preservatives or imitation food showboating as food for this baby!

We (the collective American conscious) are realizing our need for Omega's... The ever-so important fats for brain development & sustainability in baby. A recent study I read recommends making certain your diet is rich in DHA especially during the third trimester because this is when the baby's brain has a huge growth spurt. I suggest getting it in like a prenatal vitamin: before, during, and after pregnancy, for optimal benefits to both you and your growing mini-self.

Pregnant for half-a-year and almost to the final product! I still have some (reasonable) anxiety about labor, delivery, & post-natal. But I think the law of attraction is working in my favor once again! Because I have THE coolest, most supportive mid-wife- EVER! I just hope she's on call when this guy makes his world debut.
Every day is an opportunity to learn something new and better prepare myself for the remainder of the current journey and beyond. In addition to eating more vegetables & fruit than I did prior to pregnancy, I think I've done more reading and research than I even did in grad school! It's been enlightening and gratifying, amongst many other positives.

TOP FEMALE Kettlebell Coaches Sara & Lauren UNITE!

2010-03-13T17:02:00.000-08:00

ONLY 1 SPOT LEFT

for March 21st Workshop with Sara Cheatham & Lauren Brooks!!!

We have divided the workshop in to two portions so you can attend regardless of kettlebell experience!

Sign-up for the 10-1 session to

-Review & Re-Fresh your Kettlebell Basics:

Swing, Clean, Press, Front Squat, Lunge-style get-up, Snatch

-Get an introduction to these Z-Health Concepts:

Mirror Imaging, SAID Principle, Rehabilitation/Re-Education/Mobility Restoration

-Get an introduction to Kettlebell Intermediate drills:

Single Leg Dead Lift, Single Leg Press, Bottoms up, Clean and Press, & Windmills

-Get a better understanding of how to intelligently use Kettlebells during pregnancy

***This portion will be a review of the basic drills that will get you up to speed if you have been struggling with any of them. There will be some intermediate drills introduced and practiced. You will then have the skills to build up some of the advanced drills if you choose to stay for the second portion of the day. Even for the seasoned kettlebell lifter you will improve on your basic knowledge of each drill, which will allow you to move more efficiently with heavier kettlebells. Therefore results will be seen MUCH quicker!

Sign-up for 1:30-4 to

-Discover the secrets of :

Renegade Rows, Double Snatches, Alternating Cleans, Pistols, Snatching & Pressing Heavier

-MORE! Z-Health Concepts to Maximize your Strength, Mobility, & Recovery: Proprioceptive Enhancement, Motor Learning Theory, Startle, Speed Control, Movement Integration, Motivation

***The rumor is true!!! We have decided to film this workshop and make this in to a DVD. Why do you ask? This workshop will not be done again.

We have people all over the world who would have wished they could have joined us and kindly requested us to film this. Why come to the workshop if this will be a DVD?

Like anything, nothing beats LIVE instruction.

We will have our hands on you and help you with your specific needs. You will not even notice the cameras since they will be mostly on Lauren and myself.

All participants attending the workshop will receive a copy of this special DVD.

Those at home will benefit tremendously, but will not get the full hands on experience and have the chance to ask questions in the intimate setting we are aspiring for. Also there will be a few portions edited so you will not get to see EVERYTHING!!

Purchase your choice of Morning, Afternoon, or Full Day for March 21st NOW!

via PayPal to the right

or through Lauren's blog: kbellqueen@blogspot.com

***(STUDENT, MILITARY, AND GROUP DISCOUNTS AVAILABLE)***
Email Lauren@socaltrainer.com for information regarding discounts.

21 March On the Edge & Red Star ULTIMATE workshop

2010-03-10T19:35:00.000-08:00

You do not want to miss out on this special workshop because chances are it will not be done again!

For the first time ever, Lauren Brooks and Sara Cheatham will be teaming up together to present a killer Hardstyle 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 of the heaviest kettlebells!

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 fat loss and incredible strength results quicker than ever before.- Busy people 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 exercises to their arsenal that provides an extremely effective fat burning and muscular strength approach.

Learn why you can't afford 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.

Learn how these core concepts can & will change the way you train:

The "3Rs" of Z-Health: Injury Rehabilitation, Neural Re-Education, Mobility Restoration

The SAID Principle (Specific Adaptation to Imposed Demand)

Proprioception (what it REALLY is and means)

The Motor Learning Theory

Startle

Integrated Joint Mobility

The Neurology of Motivation

*Sara will take you through specific exercises that will teach you how to painlessly open jammed joints, immobile feet, imbalanced & "sticky" hip musculature, and improper muscle firing throughout the body.

By getting your body to work more efficiently through focused Z-Health Mobility, you will move freely and pain free!

A few of the intermediate kettlebell exercises that will be covered:

Single Leg Dead Lift

Single Leg Press

Bottoms up Clean and Press

Turkish Get Up Squat Style

Double Snatches or (smooth out your single Snatch)

Renegade Rows

Windmills

Pistols

and more..

*** Learn how to snatch a heavier kettlebell without fear ***

PLUS two bonus follow-along workouts so you can immediately integrate these drills & Z-Health joint mobility into your current training!

(We will have Della Welchel, On The Edge Fitness Kettlebell and Stroller / Kettlebell instructor, assisting this special workshop. )

Lauren and Sara'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 / San Diego Phyzks Kettlebell Gym in Cardiff
*Attend a previous workshop by Lauren or Sara? Receive a 20% Discount on this exclusive event!

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. Never fear, we're re-capping the basics to make your advanced moves more efficient!

Email Lauren@SoCaltrainer.com or SaraCheatham@hotmail.com if you have any questions!

Free Red Star Shirts!!!

2010-03-03T15:33:00.000-08:00

For one week only (3-10 March 2010), I am offering a
FREE Women's Fort Bragg Kettlebell Club T-shirt ($20 value!)
when you purchase a Strength By Sara DVD at full price

($35.98. Shirt sizes small or medium only, scarf not included).

Expect this AND MORE on my DVD:

An In-depth, Descriptive Joint Mobility Warm-up:

A heel-to-jaw warm-up to identify your weak links.

The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints).

The focus is on creating space in every joint to create strength & mobility without threat.

Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.

Kettlebell Technique, Basics & Variations:

2-Hand Swing- How focus on the deadlift (NOT the squat) can instantly improve your swing

Clean- How knowing where to pull & punch through the bell handle can keep the bell from beating & bruising you

Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press

Clean Variations- fun with the bottoms-up clean & ball-catch clean

Press variations- using the clean as a base for bottoms-up pressing & ball-catch pressing

Snatch- Why the clean translates to having a solid snatch

Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing.

Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up

Front Squat- How hip & knee bone rhythms are the secret to a smooth, strong front squat

Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility

Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work

Windmill- Practicing a simple progression to better understand windmill mechanics

2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better

Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists

Renegade Row- A fun & challenging ab drill that you don't have to lie down for!

One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance

Putting it all Together:

Combining the Windmill & Get-up for The Ultimate Kettlebell Warm-up

Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!

Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge Abbreviated

Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!

Get more out of your bells!
Order Strength by Sara NOW & get a FREE Red Star Athletics Women's T!

(Simply purchase the DVD only & put "FREE T" in the message. Remember, women's size Medium or Small only with this limited-time offer & while supplies last!)

Eating During Pregnancy

2010-03-01T10:12:00.000-08:00

1 March: 21 weeks & 4 days along

I'll follow-up my last blog about training with diet since they do go hand-in-hand.

I've spoken before about intuition and listening to your body. Which seems like a very basic concept, but we know the basics are all to often underestimated and overlooked. Even before I knew I was pregnant, I lost my taste for caffeine, including coffee, teas, and chocolate (and boy oh boy am I a chocolate & hot tea lover!). I also only wanted rice & steamed veggies for two months straight. Considering I'm a huge meat eater, this was a big shift for me. But regardless, I didn't force myself to eat meat or continue my daily routine of morning coffee or tea. This flies in the face of those that think we all need 'x' amount of servings of this and that each day, or that we can't drop habits without it being detrimental to our homeostasis. But something different was obviously going on in my body and that's what it was needing at the time. For the most part, I haven't had any crazy cravings and I contribute that to generally always having a clean diet.

We know that the more we do something, the easier it is to keep doing that, and so the same I believe, is true with food choice during pregnancy. I have several friends in the neighborhood that are about the same point in their pregnancies (this is a military base, remember... babies & big families are par for the course;)). We've exchanged craving stories and compared belly sizes. And of course those that aren't pregnant have had babies themselves not too long ago and are comparing us to one another as well. All the ladies agree that I "look small" for being past the half-way point in my pregnancy. Many of them didn't even know I was pregnant until I finally told them last month, and then they thought we had just found out ourselves.

I attribute this to my training, eating, & lifestyle habits prior to, as well as during, my pregnancy. What cravings I have had are tame on the craving's scale: tomatoes, tomato sauce, BIG salads, sushi (without the raw fish of course), milk, fage (Greek yogurt pronounced fah-yay), apples & bananas. Nothing crazy like pickles & ice cream. In fact ice cream is not appealing in the least. There have been a few moments of big juicy hamburger cravings, but I can only count twice that that's happened so far. This compared to a mom-to-be I know that craves chicken wings & fried anything. But I think that about matches her diet prior-to pregnancy.

The bottom line, you want to know what I eat. I followed the Warrior diet before now and pretty much stick to the same food selections, but again I'm not too into meat these days still.

9am:
Local whole milk with warrior milk protein & chia
liquid DHA
iron supplement (organic with spirulina)
sublingual Vit B

Around 11am:
BIG Salad with mixed greens, cauliflower, carrots, cucumbers, green yellow & red peppers, tomatoes, 2tbs Amy's dressing (all organic)
prenatal vits

About 2pm:
1 pc sprouted organic grain toast & 2tbs organic peanut or almond butter and 1tsp organic honey

Around 5pm:
1 pc toast & pb
2 organic eggs
fage with organic strawberries or blueberries
prenatals

Between 7&9pm:
oatmeal, banana, or raisins
apple
DHA & iron supplements

2:30am:
banana (yes, I eat in the middle of the night now)

The cat's out of the bag

2010-02-26T15:12:00.000-08:00

I am now little over five months into my pregnancy. Although the first trimester was draining & very nauseating, I've perked up again and am able to train on a daily basis.

Much to my pleasant surprise also, I'm still able to pump out pull-ups! The first attempt back was eye-opening. I reverted back to my 2004 Kettlebell Convention Scenario- hanging from the bar knowing I had the strength, but lacking coordination to execute. However, I know more now than I did then. And apparently, prior to pregnancy, I could get away with very little engagement from below the armpits. I HAD to raise my legs out front to engage my mid-section and get my biceps to parallel in the pull, and definitely to get my chin above the bar this time around.

I'm approaching this as Milo & the calf. As I gain weight little by little, I'll practice the groove in hopes to pull the bull in the end ;) (although Milo pressed his bull). I've taken into consideration the fact that I've pulled much heavier than I am now, with a weighted vest, but this current weight requires a somewhat different kind of pull. With the influx of progesterone & estrogen, it is in fact a relatively more challenging pull as well. Of course precautions need to be taken and my midwife has so far not voiced any concerns regarding my training.

So what have I been doing? Nothing I wasn't already doing prior to. I lead & train right along with my classes & clients (check the Fort Bragg Kettlebell Club link at right for samples of class training) often with the same weights I used prior to, as well.

It's important to note that if you are pregnant, or become pregnant, you shouldn't take on any new training or movements that you weren't involved with before. Also, excessive rotational movements & drills done lying on your back from prolonged periods should be avoided. With the presence of hormones to make your joints more mobile, balance & center-of-gravity changes and pressure of the uterus onto the inferior vena cava during supine drills, could cause notable complications. Some advocate keeping an eye on your heart rate to make sure it stays under 160, 150, or 140bpm, depending on your source. I find that it's most important to listen to your body, not try to break any records, and keep from getting overheated! If you notice bleeding, spotting or excessive cramping, stop immediately and call the nurse's line at your hospital or birthing center.

One of my sample workouts during pregnancy (note: it may not be for you, so proceed at your own risk!):
WO #1:
5 minutes 12kg Get-ups (switch sides after each rep)

5x3/3-16kg C&P (clean & press)
5x1-BW PU (body weight pull-up)
5x3/3-16kg FS (front squat)
5x3/3-16kg airborne lunge
time to execute: within a half-hour
rest, water & joint mobility between sets, drills or reps if/when necessary

WO #2:
3x3/3-16kg MP (one clean, three presses R/L)
3x2-BW PU

3x3/3-12kg OH squat (Overhead squat)
3x3/3-16/12kg kickstand lunge

3x5/5-12kg snatch
3x10-12kg swing

1x3/3-12kg get-up to WM (windmill)
Rest, water, and joint mobility throughout

WO#3:
3x3-BW PU
3x3-knee raise

3x3/3-16kg MP
3x3/3-16/12kg kickstand lunge

3x25-16kg swing
Rest, water, and joint mobility throughout

WO#4:
1x3/3-12kg get-up (3 straight R then 3 straight L)

3x3/3-16/12kg kickstand lunge
3x3/3-12kg renegade row

3x3/3-12kg see-saw press
3x3/3-16/12kg 1-leg DL (deadlift)

5x5/5-12kg swing/snatch

1x5/4/3/2/1-16kg MP
3x10-(2)12kg swing (double swings)
Rest, water and JM throughout

Remember to check with your doctor or midwife before doing anything posted on my site(s), don't overheat and don't try anything you didn't do prior to becoming pregnant!

Snatch post prompts a clean question

2010-02-24T16:09:00.000-08:00

Is it not true that the "hip snap" takes place at different points in the motions of the swing, the clean, the high pull, and the snatch?

The hip snap delivers the float time, in a sense, for you to sneak your hand under in the clean & snatch.

In the hardstyle-type of swing, you want to limit the amount of time the bell floats, focusing instead on an aggressive eccentric loading of the hips (actively pulling the bell back behind the hips from the "top" position) for a more powerful hip drive upon delivering the next swing.

You maximize and manipulate the float phase in the clean, high pull, and snatch...you minimize the float phase in the swing to get more plyometric-type benefit from it.

21 March On the Edge & Red Star ULTIMATE workshop

2010-02-23T11:27:00.000-08:00

You do not want to miss out on this special workshop because chances are it will not be done again!

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 of the heaviest kettlebells!

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 fat loss and incredible strength results quicker than ever before.
- Busy people 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 exercises to their arsenal that provides an extremely effective fat burning and muscular strength approach.

Learn why you can't afford 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 painlessly open jammed joints, immobile feet, imbalanced & "sticky" hip musculature, and improper muscle firing throughout the body.

By getting your body to work more efficiently through focused Z-Health Mobility, you will move freely and pain free!

A few 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 or (smooth out your single Snatch)
Renegade Rows
and more...
*** Learn how to snatch a heavier kettlebell without fear ***

(We will have Della Welchel, On The Edge Fitness Kettlebell and Stroller / Kettlebell instructor, assisting this special workshop. )

Lauren and Sara'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 / San Diego Phyzks Kettlebell Gym in Cardiff

*Attend a previous workshop by Lauren or Sara? Recieve a 20% Discount on this exclusive event!

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. Never fear, you have enough time to learn the basics to be ready for this workshop. You can order Strength By Sara or make an appointment with your local RKC instructor to get started.

Email Lauren@SoCaltrainer.com or SaraCheatham@hotmail.com if you have any questions!

Clarifying Snatch Sequencing

2010-02-22T07:28:00.000-08:00

I got a great question via e-mail:
"I work on the hip/snap during swings, and high pulls, but I am having trouble understanding the sequencing of the (hip snap & pull/punch through) during the snatch."

The snatch hip snap and pull/punch are simultaneous. You can't get a solid pull/punch without an aggressive hip snap first.

With a solid hip snap, the hip snap AND pull/punch look as though they are occurring at the same time. However, there's a brief "float phase" after the hip snap that allows the bell to reach a point high enough where you can get good timing for the pull/punch. The pull/punch in a snatch is very similar to the pull/punch of a clean. The difference being where the two occur in space & how much hip snap energy is necessary for the two to get to their respective landing spots. The clean pull/punch happens at belly button level, with a less aggressive hip snap. The snatch pull/punch happens higher up, at the hair line, with an all-out hip snap.

With most to all things kettlebells, it's all about the hip snap! Work on an aggressive hip snap to generate the energy needed to get the bell overhead in snatching.

Package Deals are HOT!

2010-02-16T15:13:00.000-08:00

Since combining my products into package deals, they are flying off the shelf!

Get a DVD & Book...

Get a DVD & an E-Book...

Get a DVD, E-Book, AND exclusive Bragg Kettlebell club T-Shirt (men's or women's)...

Get a DVD, Book, E-Book, or T-Shirt each separately!

I guarantee you will not be disappointed in any of my products.

I do not sell anything that doesn't have my personal stamp of approval.

If I weren't confident that my products are the best of the best, I would not sell one or any of them!

DVD Question: The Flip Clean & Toss

2010-02-15T08:57:00.000-08:00

I just wanted to let you know that I have tried your DVD a few times, still practicing to learn some of the exercises. I love the joint mobility stretches. I love the toe pulls, especially if I've worn heels all day. Do you have any tips on how I can be more confident with the ball-catch and dump? It looks so simple when you do it on the video, but for some reason when I go to try it, I get scared that I'm going to drop it or hurt myself. For the catch, I feel like I want to toss it for some reason, must be a psychological thing.

I'm glad you like & have been doing my dvd! The toe pulls and ankle tilts usually are people's fav's because the drills feel so good and aren't something they think to do before seeing them.

The flip-clean & dump is a variety drill. Meaning it's not one of the basics (two-hand swing, regular clean, regular press, front squat, snatch, & lunge-style get-up). So don't sweat it.

I learned to do it outside so I could let it fall if I wasn't comfortable catching it. There is the temptation to toss it away from you, but if you just flip your wrist, your fingers will already be lined up to hook the handle. If you throw it away from yourself, then you are chasing a bell & it makes it difficult. I'd say practice a few times just dumping it from the clean position outside, not even worrying about the catch. Make sure you jump back out of the way in case it does bounce (which is rare). Also avoid the temptation to toss it UP and away from you, too. Don't over think it, just flip your wrist.

When you catch the ball of the bell in the rack during the clean portion, catch it low. A lower clean is easier to control because you have your torso behind it to absorb the shock instead of just your shoulder. This goes for both types of cleans in my dvd.

Excerpt from my book: Strength by Sara

2010-02-11T13:19:00.000-08:00

2. Drill: Bone Rhythms
Bone rhythming is something I learned through Z-Health. To spite the simplistic breakdown using larger bones as examples here, bone rhythming offers an alternative approach to lifting. Focusing on the timing of each end of a bone can make for a more powerful lifting groove. Muscles are subservient to the bones they attach to. Changing focus from muscle bellies to their end attachments instantly improves strength.

During the squat, the simple bone rhythm foci are the hip and knee joint articulations. When squatting, the head of the femur (long upper leg bone) rolls back, down and into the hip socket. At the same time the femur head is moving, its distal end (at the knee) is moving up and forward. The reverse happens on squat ascent: the hip rolls up and forward as the knee moves back, the two joints align precisely at the same time to “lockout.” This same bone rhythm happens during the swing as well, but to a different degree.

During the press, the simple bone rhythm foci are the shoulder and elbow joint articulations. When pressing, the head of the humorous (long upper arm bone) rolls back, down, and into the shoulder socket. At the same time the humorous head is moving, its distal end is moving up and away from the torso to lock the elbow joint overhead. (The reverse happens in the press descent.) Done correctly, the shoulder and elbow lock out overhead at precisely the same time. Consider the press the squat of the upper body, because the humorous articulates like the femur, respectively. When you think of the elbow acting like the knee and the shoulder acting like the hip, it is easy to understand the press as a squat and vice versa.

Additional Notes:
Practice bone rhythm drill with a partner to palpate the respective joints. You may also video yourself and review the footage (perhaps in slow motion) to see if the joints are moving together precisely.

NEW Package Deals on my products!

2010-02-08T15:45:00.000-08:00

Get The Ultimate

Red Star Athletics Package:

Strength By Sara DVD

Accompanying E-Book

AND

Exclusive Fort Bragg Kettlebell Club T-shirt

for only $75!

So what's on my DVD, anyway?

2010-02-06T09:44:00.000-08:00

It's been over a year now that I made my DVD, and so I re-watched it just yesterday. I was surprised with the amount of content and details packed into it myself!

Here's what you can expect to get:
A basic joint mobility warm-up: A heel-to-jaw warm-up to identify your weak links.
The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints). The focus is on creating space in every joint to create strength & mobility without threat. Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.

Kettlebell Technique, basics & their variations:
2-Hand Swing- How focus on the deadlift (NOT the squat) can instantly improve your swing
Clean- How knowing where to pull & punch through the bell handle can keep the bell from beating & bruising you
Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press
Clean Variations- fun with the bottoms-up clean & ball-catch clean
Press variations- using the clean as a base for bottoms-up pressing & ball-catch pressing
Snatch- Why the clean translates to having a solid snatch
Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing. Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up
Front Squat- How hip & knee bone rhythms are the secret to a smooth, strong front squat
Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility
Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work
Windmill- Practicing a simple progression to better understand windmill mechanics
2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better
Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists
Renegade Row- A fun & challenging ab drill that you don't have to lie down for!
One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance

Putting it all Together: Combining the Windmill & Get-up for the ultimate Kettlebell Warm-up
Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!
Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge

Abbreviated Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!

Get more out of your bells!

Order my dvd NOW,

via payPal at right!

Master Trainer Certification!

2010-02-04T12:19:00.001-08:00

Some of you know that I've been in the Z-Health system since 2007. This is my crowning achievement from over two years of study and hard work. There were over 35 folks accepted into the Master Trainer program last May, for its second installment. Twelve survived since being accepted in May and made it to the six-day in-service, live event. Eight passed the six day event, with the necessary passing percentage being 90% or higher.

In order to be accepted, you have to have attained a Level Four Z-Health certification status, be invited into the program, and then have your application accepted. This is followed-up by nine months of monthly on-line timed testing, essay submissions, conference calls, exhaustive short-answer tests, and attending more certifications (as refreshers). The nine months culminates into six full days of presentations, rapid fire testing, "grand rounds," subject matter evaluation, professionalism assessments, hands-on cuing evaluation, and trying to get enough rest ;)

I said it at the end of the six days (through tears, no less- yes I cried like a big baby IN PUBLIC!) that this was the hardest thing I have EVER done my entire life. (Keep in mind that I survived an Army brat upbringing and put myself through Grad School.) Everything comes relatively natural and easy for me. This was the first time I feel I was truly tested.

It doesn't stop here, either. We have on-going Master Trainer assignments that include, but I'm certain will not be limited to, more written submissions, teaching, and on-going professionalism evaluation. So, I continue to be tested. Passing the nine months worth of work is not enough. The ball continues to roll and I gotta keep up!

East Coast, West Coast, now the Central Plains!

2010-02-01T11:05:00.000-08:00

Red Star Athletics

is collaborating with

Way of Strength

to bring the ultimate Kettlebell & Z-Health workshop to the Central States!

Click the link for details & to sign-up NOW!

http://www.wayofstrength.com/methods/ws/sc/sc.html

13 Feb Red Star & DV8 Workshop

2010-01-30T08:41:00.000-08:00

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

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!

2010-01-29T17:43:00.000-08:00

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.

Another Strength by Sara dvd review rolls in!

2010-01-21T12:38:00.000-08:00

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!

2010-01-19T07:01:00.001-08:00

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!

2010-01-11T13:56:00.000-08:00

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

Another Great review for my book!

2009-12-29T21:26:00.000-08:00

"Thanks for the book, Sara. I finished it tonight. It was very helpful and I loved the tips for the exercises...

I really liked how you gave the "fix it" solutions for areas an individual has problems with. I haven't seen crush rows before so that is something I can incorporate into workouts now! I liked the different variations for the get-ups.....I am ALWAYS looking for variety.

You are very inspiring :) Thanks again!! "

-Hollie

A year in review

2009-12-29T19:45:00.000-08:00

The year started off with a little domestic discovery. I made my first homemade apple pie, crust & all, and even made a cute lattice top! The peanut brittle wasn't nearly as scary as I thought it would be, either. We also started the development of Red Star Athletics in January. Derek Brigham developed my logo, I found a distributor for my dvd, and finished-up my first kettlebell/Z-Health instructional book. We had official mugs, magnets, and Red Star t-shirts made shortly after the logo was completed.

Near the beginning of the year we also did a little jet-setting. I met up for a girl's vacation in the Caribbean with my mom, aunts, and cousins. Then Mike & I met his oldest brother & his wife in Vegas before we hopped down to SoCal to visit his other brother & his family. I was able to squeeze is two fantastic workshops then as well; one in Venice & one in Brea.

Then I ventured into organic gardening. I was impressed that my okra & tomatoes grew like crazy but was rather disappointed when my cucumbers only grew massive vines and one measly cucumber. I planted herbs & carrots, and unfortunately I pulled up itty-bitty baby carrots thinking they were parsley :( I'll have to try them again next year. Somewhere between Miami, the Caribbean, Vegas, & SoCal, I went to Phoenix for my second round of Z-Health T-Phase, Mike and I went to Eastern Carolina University to become certified Rape Aggression Defense (RAD) Instructors, and we made it to a rockin Dave Matthew's Band concert in Raleigh. I also did a workshop in Virginia Beach and Wilmington at some point & Mike & I lead our first RAD teaching weekend...

In May Mike & I ventured to Denmark to teach at the RKC. We both fell in love with Denmark, the food, and its super-nice people. I was privileged to lead a group of capable, able, and willing to learn Italians at the RKC, making the trip that much more memorable. June saw a round of Z-Health I-Phase certification as well as teaching at the RKC II in St. Paul.

By July, Mike's unit had a new commander as the last one PCS'd to New Mexico. Mike and I went to the advanced Rape Aggression Defense certification in Virginia and I again headed to St. Paul, this time to assist at the Z-Health Essential Secrets of Strength workshop. Things slowed down a bit in August, by started off with my favorite workshop as of yet, in PA with fellow RKC Phil Scarito. In September I had another great workshop in Venice when we went out to visit Mike's family again. We squeezed in a Killers concert in Santa Barbara and a Dave Matthews concert in...I can't remember now :p September also saw a really fun Air Force Ball held at the Fort Bragg officers' Club with our first meeting of the All-American Airborne Chorus. Mike & I also taught our second successful RAD workshop on Pope this month.

Things picked up again in October, starting with a workshop in Brea with super-cool & together fellow RKC Marcus Martinez as well as a workshop in NorCal at Chico, which parlayed into a visit with my father-in-law. He and I had a grand bonding adventure up through old RailRoad country. That trip was cut just short when we found out Mike was deploying. However, the following weekend he & I taught another RAD class on Pope. Unfortunately, Mike's great-uncle Johnnie, a Bronze Star and Purple Heart recipient (amongst many other honorable medals) of the Vietnam war passed in October.

At the beginning of November Mike accompanied me to Gainesville Florida for another workshop and it was followed-up with a week's visit from his folks. We celebrated Thanksgiving & Christmas with all the fixin's and I even put up the tree. I think it was around this time that we got a new Nikon that takes kick-ass photos. So we started taking pictures of EVERYTHING and all the pics came out so cool! At the end of the month we made a quick visit to Mike's grandparent's in Arkansas.

So that brings us to December. Wrapping-up last minute Z-Health Master Trainer Internship study and projects as well as all the holiday festivities has kept me plenty busy. And in other, super-cool good news, Mike's brother Steve made Drill Instructor!

Another year is already on the horizon, within touching distance in fact. It's said that the older you get, the faster the years roll by, I believe it! 2010 is already solidly planned through July.

The more clear, and measurable your objectives (see: New year's Resolutions) are, the more likely you are to succeed. Any good road trip needs a solid road map, change is no different. Make a solid road map of what you wish to accomplish and change this year, with dates and avenues to reach your goals. Keep in mind that YOU are in control of your change! The better you educate and prepare yourself for change, the more successful you will be at achieving it!

Wanna know about muscles?

2009-12-23T07:24:00.001-08:00

Check out this site: http://www.ptcentral.com/muscles/
Incredible!

Sara Cheatham: "Power & Precision"

2009-12-22T14:48:00.000-08:00

Rated 10 out of 10

"Sara Cheatham is highly skilled and leads training of remarkable technical detail. She is passionate about training and offers her expertise without reservation. While on a short temporary assignment to Nellis Air Force Base, I was introduced to Kettlebell training because Sara Cheatham volunteered to lead our unit PT weekly.

"Even though I only trained for a few sessions, Sara's level of instruction, attention to precision and outstanding leadership instilled a sense of passion for Kettlebell training that has stayed with me through deployments to Iraq, Afghanistan, as well as trips to other parts unknown. Wherever I go, there's a Kettlebell in my field gear.

"Luckily, Sara has started producing high quality instructional DVD's so I can keep up with her training from remote locations. I'm truly impressed with "Strength by Sara: How to perfect hardstyle kettlebell principles using Z-health concepts". It's the unparalleled level of instruction one can expect from Sara Cheatham captured on video for personal training, whenever and wherever...it's a must have for any serious student of Kettlebells."

Tim H. - Florida

Another Year, Another Empty Promise...

2009-12-21T17:30:00.000-08:00

OR NOT! Make this New Year's Resolution stick:

Knowledge is Power!

Get my DVD and start off SMART this year!

My DVD is racked and stacked with only the best!
Z-Health Joint Mobility: A Toe to Head warm-up

Kettlebell swing

Kettlebell clean

Kettlebell Military Press

Kettlebell Contra-lateral Press

Bottoms-up clean

Kneeling In-line lunge press

Kettlebell Snatch

Lunge style Get-up

Overhead Squat style Get-up

Kettlebell Front Squat

Kickstand Lunge

Windmill progression

2-hands Anyhow

Plank-style Bear Crawl

Renegade Row

One-legged Deadlift

PLUS:

Two workouts combining the drills above

Z-Health Joint Mobility Cool-down *including visual drills

My dvd will not only help you gain strength and stamina by learning to technically do kettlebell drills correctly, but by combining kettlebell drills with Z-Health mobility you will neurologically rewire poor movement habits...teaching your body to naturally move efficiently. This means you do not have to train in pain one second longer!

Train Hard. Train Smart. Train Longer.

Click the PayPal Button at right to order, NOW!

The Box Gym Beat Down- Again.

2009-12-20T08:31:00.000-08:00

I don't know why I continue to be surprised by die-hard's of box-gyms. Box Gyms meaning the cookie-cutter, thoughtlessly thrown together warehouse facilities with ridiculous "machines," cable apparatus, squat racks who's sole purpose is biceps curls, monthly memberships, and initiation fees (gag). Even more surprising to me is the insane amount of money people "invest," or rather waste on home-gyms. I've seen my fair share of rooms full of useless chrome and cables. I leave shaking my head and thinking, all you need is one or two kettlebells (which are an incredible fraction of the cost and weight of your super-cool souped up waste of space). But alas, this is America where more is more and bigger is better (again- insert gag).

What are these machines really doing to the bodies that use them? Well, considering that you now know that you always (without fail) get better at EXACTLY what you do (SAID Principle), those machines are teaching how to do those machines better. Sitting complacently on a machine going through the limited motions as described and depicted by the pictures ON the machine certainly prepares you for daily tasks such as walking, running, squatting, bending, turning, tilting, and applied torque, with limbs, torso, head, and eyes in countless varying positions. (Note heavy sarcasm in previous sentence.)

I had a friend and client recently tell me that when she went in for a prenatal appointment the doctor asked her what she was doing in the way of working out. (Mind you, my friend has gotten in BETTER shape since becoming pregnant.) Needless to say her doc was clueless when she said "kettlebells" were her means of conditioning. Without knowing a thing about kettlebells or how I train my clients, her doctor promptly advised her to "stop squatting." Hmmm. Think of those implications, because Heaven forbid she have to squat before, during, or after her pregnancy. Furthermore, rather than understanding the benefits of kettlebell training or contacting me, the doc says "Stop-altogether. No further questions." Awesome. Because how many times have I heard about a fat doc telling a pregnant woman to watch her weight? Or a fat, smoking doc telling a patient they're headed for heart failure and diabetes if they don't start working out and eating right?

What is the applicability of my friend's recent run-in with yet another ignorant "professional?" Unfortunately, "traditional" western/bodybuilding-based gym training and the weekend/one-day certified personal trainers, basically blindly guiding unsuspecting patrons through so-called workouts (strength, conditioning, and functional training, mind-you ;)) does more harm and damage in the short and long run than true functional training.

"Sara you've got it all wrong! I frequent a gym. But I'm not a bodybuilder and I do NOT train as a body builder. My trainer is smarter than the average bear" you say. I beg to differ. When and where did this wave of ignorance-excuse me- current training method begin? Some say the 1970's, 80's, and maybe as far back as the 60's. At most this type of training has been in effect for fifty years. In the span of human-kind, this is hardly a drop in the bucket. Granted we have better ways of measuring mortality and morbidity than even fifty years ago. But let's take a look at the current health of the nation: WORSE THAN EVER!!!!! (Check out the CDC for their cool map of the obesity trend http://www.cdc.gov/obesity/data/trends.html ). We're a fat, sick, nation- even to spite a gym across from every Starbucks. Where's the hang-up?

The story is the same: you feel fat, the new year rolls around, you decide you're really, for real, going to make this year different, you buy a gym membership for the year (because it is the cheapest option and at this point you just know you're going to go the entire year- every. single. day!), you hire a personal trainer, they cycle you through the pre-determined machine placement and cookie-cutter workout, with the same sets, reps, time, and weight every day, and never write anything down. How many ways does this defy human-nature? It's not novel. It's not progressive. It's not individualized. That was a good way to spend a few months salary. You learned nothing, you accomplished nothing, you're left frustrated, and empty pocket-ed. You were robbed by the gym, its manager, and the trainer. Your goals fell on deaf ears, your money fell into deep pockets, and YOU'RE STILL FAT and unhappy.

The answer isn't kettlebell training alone. It's not Crossfit, or a fancy home-gym, or gym membership, or a supportive spouse, or an easy home life, or pre-made home-delivered meals. What's the answer? You. And I'll go out on a limb here (not really) and say education. Paying someone or for something doesn't guarantee YOUR success. Educating yourself, being persistent, being present in YOUR life every day, and continuing education are the keys. Remember those old "The more you know" public service announcements? They were hokie, but basically true. The more you know, the more you invest in yourself, don't cut corners, the more fulfillment you will find, the more things will start falling into place. Success breeds success. Failure breeds failure. If you're going to set-up 2010 the same way you went into 2009, don't expect different results.

Intuition

2009-12-13T17:28:00.000-08:00

P365:13
I got these delicious lollies as a part of a Christmas gift from some friends. If you can get them, you should! When it comes to candy, I've been known to have a bit of a sweet tooth. Eating these is practically guilt-free! ;)

"Intuition [is]...a potent form of inner wisdom, not mediated by the rational mind. Accessible to us all, it's a still, small voice inside. It's an unflinching truth teller committed to our well-being." Judith Orloff, M.D.

Intuition is all too often underestimated. Like most natural-born gifts, it is taken for granted and shoved in the back of our minds for something "better," something more rational and logical. More and more I've been appreciating the power of intuition.

I may be considered by most to be paranoid and over-cautious. I guess if you're a 6-foot-4, 200-plus pound, ex-college football lineman, and current military cop, you can afford a bit more elbow room than a 5-foot-2, 100-plus pound, ex-high school cheerleader...female.

Since my husband and I started teaching women's rape defense classes, and have consequently gone through more extensive education channels to better understand the nature of rape, why, how, and where it occurs, as well as the after-math, we both have gained a far greater appreciation for my "paranoia." Locking the car doors at a stop light is second-nature for me (the survival/threat bulb lights up and the finger instantaneously goes to the "lock" button). Something perhaps a less-vulnerable type may not even get a glint or flicker from the survival light bulb. Not to say women are vulnerable and weak and blah blah blah more PC terms...No regardless of who you are, that light bulb snaps on when it needs to. That light is intuition. It truly is our safety-net...our survival switch.

When you get that gut feeling, de ja vu, or chill on the back of your neck about a situation or a person, even if you've been to that place and with that person many a time before, DON'T IGNORE that feeling!!!!!!!!! You ARE NOT crazy, you are not hyper-sensitive, you are not overly cautious. You're protecting yourself! You're prolonging your survival. You're preserving your life. Don't ignore it. Don't shrug it off. However your logical mind tries to rationalize and talk you out of what your intuition is lighting up to, follow your intuition! What will it hurt? Nothing. Maybe you take a few extra seconds to get to the store front because you avoided that lingering, leering creep. (Just be sure you eyeball him to let him know you're onto him as you do. Creeps hate eye contact.) ;)

Don't feel bad for potentially hurting a strangers feelings because you choose to wait for the next elevator. If they're pushy, it's all the more reason to wait for the next one, or go to another. Don't risk your safety, your life, your future plans for the sake of someone's feeling that you don't know, barely know, or wish you didn't know.

Upon recollection, many survivors of violent acts recount that they had a bad feeling, knew something wasn't right but couldn't put their finger on it, things that seemed irrational at the time. It's perfectly rational to try to prolong and preserve your well being. You're number one. I don't care if you have kids, ailing parents, or a needy husband or wife. Your quality of life comes first!!! Without that you have less to give your parents, kids, and spouse. You are less than yourself when you give up something you truly care about or for, and willingly give it to a stranger (lest I remind you that this of which you care for is your health and safety).

In some cases, survival will require you to give up a little of yourself. Don't lose hope and don't blame yourself. Some worthless sack of sh*t trying to assert himself by bullying you has nothing to do with you and everything to do with that creepazoid being a weak, pathetic, piece of slithering slime, that deserves a long stint in the "gen. pop" of the slammer where everyone knows he's a wife-beater or baby killer, whether he really is or not. :)

Listening to intuition can of course, be less "dramatic" that physical, emotional, spiritual preservation. It can be "that feeling" to move to another area, find another career, ditch the loser, find new friends...it can feel like a calling, nagging sensation to do different...

Remember that everything is a skill. Although you've been hushing your intuition for years, you can reverse the effects by staying open to those safety-preserving thoughts and nagging "feelings," by acting on them one thought at a time. Like anything, the more you do it, the better you get at it, and the easier it becomes...the more accessible it becomes. Following intuition isn't psycho-babble. It's your innate ability to find fulfillment, satisfaction, success, clarity, and renewal. Don't keep shrugging it off because it's "free...." in actuality, intuition is quite invaluable.

Photo Catch-up

2009-12-12T11:04:00.000-08:00

P365:12-Fayetteville Christmas Parade 2009P365:11-Christmas present from mom, wrapped and all!

P365:10-Finishing the day with Dr. Cox

I haven't' blogged in a few days, but I have been staying super-busy. Thursday was a full day, and I'd hope to get a picture of the PT session I observed, but I forgot my camera! :/ But I did spend the evening watching Scrubs thanks to Netflicks. We don't have cable, so I haven't seen season 8 until now. Season 7 was kind of a snore-fest, so I was glad to see them back to their old ways with season 8. Yesterday was a brunch, Christmas shopping, dinner with friends, and then seeing a Christmas Carol at the Theater downtown because a friend was in it! She did great, and I thought we got a good group shot afterward, but for some reason it's not showing up one my memory card:(. So the photo for yesterday is a gift my mom sent that was ordered through Amazon. I was impressed that it came wrapped and with a cute little card attached. This morning right after kettlebell class, I went downtown again with another friend to check out the Christmas parade. Who knew there were so many schools and princess? And why do strangers think they can talk to me like they know me...like creepy strangers?

Why your body looks & moves the way it does

2009-12-09T07:27:00.000-08:00

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Over-the-Top-Christmas bash with Pope Spouses' Club

You only have yourself to thank for your current physical state. Sure, genetics were your template, but your movement patterns and daily living habits have had many repetitions and years of solidifying into your current state. This is known as Wolf's law- yep an actual LAW, not a theory!

What's Wolf's Law? It basically means that your bones have adapted to how you move in order to best support you and your movement patterns. Those bunions, maybe genetic... but reinforced by poor foot wear and perhaps some knock-kneed-ness have become a painful part of your reality.

Of course we all know the most obvious example of Wolf's Law is bone solidification. Take an elderly woman that hasn't been under a squat rack since she was in her thirties and compare her bone mineral density to that of her 30-something self. The DEXA scanner will show you her 30-year-old squatting bones were a lot more solid than her fragile un-loaded-in-a-looooong-time bones. Same woman, but her structure adapted to her movement needs. You've heard and seen this before in my old blog posts, the SAID principle! So yes, Wolf's Law is the SAID principle in action.

Davis's Law is the soft-tissue counterpart to Wolf's Law... Meaning things like muscle adapt to how they're needed. Muscles atrophy when they aren't used and hypertrophy when they are used.

These are pretty basic principles, but they do explain away a lot of belly-aching. I'm too fat, I'm too weak, I have bad genetics. I beg to differ. You bought into the load of crap that you're born with what your born with. That's like saying you grew up in the projects and that's where you'll stay because that was the hand you were dealt. I don't think so. You want to live somewhere different? You want a new life, new friends, a new body? Hello!?! Step out of the habits you've been immersing yourself in for decades and do something different.

Like the quote from Vanilla Sky, "Every passing moment is a chance to turn it all around." You just have to find the courage to take the first step and the determination to take that same step day-after-day-after-day...just like your current habits...only you're forming NEW ones! Sounds simple, but I admit is difficult. No one is more in control of you than you. Start laying down new habits now and you could have a new you by this time next year, or maybe even next month. Just stick to your convictions.

Another one from the All-American boys at the Pope Christmas tree lighting last Friday. They were singing: "If my chute don't open wide. I got a reserve by by side." I think you can YouTube it...

Closet Space

2009-12-08T16:30:00.000-08:00

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You would think it's spring around here with as much as I've been de-junking, cleaning, and re-arranging the house. I tackled the spare room and training room and their closets today. I did have to move some spare room stuff into the training room, but it all fit together like a puzzle in the end. And with as much as I travel for training, it kind of makes sense for the suitcases to be in the training room closet ;)

I'm always reminded of Brad Pitt's line from Fight Club, "The stuff you own ends up owning you" when I clear the clutter. Do I really need five suitcases and four carry-ons? No, not really. But that last time we moved across the country they sure did come in handy. I guess the good thing about packing up, moving, and un-packing every two to five years is, you can keep track of how much stuff you accumulate....not that we're planning a move anytime soon. But I do like to keep things to a minimum juuust in case ;) It gets seriously annoying unpacking that ten-thousandth candle holder for the thirteenth time. Needless to say, the base library, Thrift Store, and base kennels, get lots of unnecessary Cheatham goods. If it's just sitting in the closet, unused, isn't it better to let someone else get use of it?

Moving season on base is like a free-for-all. Those aren't garage sales, that's the curb on trash day! People leave behind some nice finds. If you manage to beat the old-folks to the freebies (which means getting up at the crack of dawn, you can get lots of goodies for free...Of course it's a cycle because you in turn leave it behind for someone else to nab for free. :) Grills, tables & chairs, sofas, recliners, vacuums, loads of toys, bikes, entertainment centers, beds....all in good condition. Someone just wanted to get new at their next assignment. You could easily furnish a house with all the furniture left behind during PCS season! If you manage to time it right, it wouldn't look like a frat house, either :p

One week down

2009-12-07T17:52:00.000-08:00

Project 365 makes it to its one week anniversary!

With Christmas on everyone's lips and parties galore, I thought a photo of our family tree would be appropriate. Mike has a GI Joe tree, I have an Oz tree, and then we have the big(ger) more traditional tree. At Nellis I would wait for Trees for Troops to come, but I haven't heard of them coming to Bragg. So I bought a little one on sale earlier in the season. It's been up since two weeks prior to Thanksgiving. Mike's parent's were here then and we weren't certain if Mike would be home for Christmas this year. So up it went-right away!

It's bird themed in case you couldn't figure that one out ;) The ornaments come from all over the country. The peacock feathers are actually from our old "pet" peacock that wandered our farm on Bartley's Huckleberry Hill back in the 80's, and the "angle" on the top is from the Mystere gift shop...I bought her after my third viewing of the show, when my Canadian friend Tamara came to visit me in Vegas. It doesn't really match, but she's cute and has great memories connected to her.

P.S. If you click on the picture it makes it much bigger and you can sort-of make out our Susan B. Anthony flag in the refection of the gold ball near the top of the tree. :)

St Nick Project

2009-12-06T07:03:00.001-08:00

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For the past few years the Pope Spouses' Association has delivered goodie bags to the some 400 airmen in the dorms around the holidays. They get coupons, candy, water bottles, pens, pencils, monster drinks, soups, hand sanitizer, and more. We came across some stinky rooms, cute rooms, and everything in between, but I thought this was pretty funny. That's our goodie bag that we put on the door knob, but those keys...not ours. It looks like someone may have had a long night...

A good scare & A decade comes to a close

2009-12-05T18:51:00.000-08:00

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Unfortunately I left our good Nikon at the Major's house after the Christmas tree lighting ceremony last night. And like most Saturday's I teach class then kick back....so what to take a photo of on a "nothing day?" I thought a picture of the moon would be cool, but again, the Nikon...:( I thought I'd still give it a try with the easy share. But when I peeped out the peep-hole before heading out to check out the moon, I freaked myself out because the hole was covered by the "wreath." It totally looked like someone's finger was covering the hole! It didn't help that I heard what sounded like our screen door opening right before I looked out. Surprise, I'm a scaredy cat :)

Entertainment weekly also came today. When we get it, I read it cover-to-cover then immediately recycle it (love their bulls eye at the end- so right on! and can I get a what-what for Steven King's column this month...at least the intro?). Anyway, today they featured books, movies, and events from the past decade. It got me to thinking of where I was some 10 years ago in the year 2000...

I was living in Rogers, Arkansas finishing up Community College and leaving my job as a sales associate and potential "key holder" (which means managerial duties but associate pay) at Maurice's in the ever-so-up-town Dixieland mall (gag). That fall I'd be heading down to Little Rock to start my Bachelor's. (In what? I had no clue). There were some shuffles and bumps because I really thought physical therapy was for me. I very quickly realized it was in fact, not, nor was the University of Central Arkansas or the drive from Little Rock to Conway. I was prepared to head back to Rogers/Bentonville to go back to CC for a nursing degree. Why nursing? They had a good program and I could be finished before the time it would take me to get a Bachelor's. Plus I could go back to living at home with dad. :)

My uncle introduced me to the University of Little Rock (which before that fateful drive I had not known of). I sat down with an advisor that asked me what I liked and slid me into the Health Sciences program. What did I tell him? That I liked science but not math :) Health Sciences really was a nice fit. I worked at Abercrombie for the length of a blink of an eye (creepy mall, loud music, and "try not to help the customers" was not my bag).

So I ended up starting school at UALR, living with my aunt & uncle and continuing a long-distance relationship with Mike..who was in??? Joplin? Pensacola? Russleville? I barely remember where I was...Anyway, here is Mike and I ten years ago, December 2000. We've come a long way, baby!

Arches & Angles in movement

2009-12-04T14:01:00.000-08:00

P365:4

Once again I couldn't choose just one photo for the day. I was on my way to the commissary and passed the Airborne School and saw these beautiful colored leaves by its sign. Then, on my way home, I stopped by a friend's house and she said they were doing a Wing Run this afternoon and people were dressing up. I thought it'd be the perfect opportunity for my project. The different squadrons ran together. The Med group (pictured here) won most spirited group. Notice their trophy is a Santa bobble-head. ;) And I notice my Doctor is a reindeer, hmmmm.... :p

Angles provide an obvious “starting point” for joint mobility. An angle is a shut-down in movement, a “tight” joint that needs mobilization, opening, and lengthening. Angles commonly occur in the thoracic and cervical spine. These areas are easily identifiable, and the thoracic is also a high pay off area, therefore it is usually a sufficient place to start mobilization. Angles, however, can occur at any joint in the body thereby contributing to the negative Arthrokenetic reflex component: “jammed joints create weak muscles.”

Arches are most commonly demonstrable in ballet dancers. They appear as long lines and smooth transitioning of movement. Arches are much stronger supports, architecturally speaking. However this is consistent with human structure as well. Arches contribute to the “open joints create strength” aspect of the Arthrokenetic reflex, or its positive aspect.

Identifying arches and angles in yourself or a client can be quite easy. Any joint that visually looks tight, unnatural, or uncomfortable should be considered an angle and focused, coached, joint mobility should be the following protocol.

"Everyone's an Athlete"

2009-12-03T12:09:00.000-08:00

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Army Airborne All-American Chorus at today's wives social. I forgot my camera, so I asked the girl sitting next to me to e-mail me her pictures that she took with her phone. These guys seriously give me goosebumps when they sing! If you ever get the chance to see them live, you MUST! They did a mix of Christmas and their usual songs and had the room full of ladies going nuts. They sang at the Air Force ball back in September and the ladies today gave them a much rowdier ovation, with less than half the attendance of the AF ball.

Everyone is an athlete because living life itself is a sport. The movement patterns of professional sport and everyday people are similar. Everyone develops movement compensations around inefficient posture and most have loaded this ineffective mobility through strength training. Adding load to inefficient movement significantly solidifies that poor movement and posture, making it more concrete. Everyone from professional sport athletes to corporate workers have these compensations and poor movement issues (resulting in pain and injury) that can be corrected through the Z-Health movement template.

"Chase Perfection, Catch Excellence"

2009-12-02T09:19:00.000-08:00

P365:2 Rainy day at Pope.

(Make note that you should bring in your American Flag when there are adverse weather conditions...the one here is my neighbor's.)
As a Z-Health trainer, our goal is to “chase perfection [in movement to] catch excellence.” We should move better than our clients and move effectively and efficiently because regardless of choice, the client instinctively mimics our movement. If a coach moves poorly, his clients will unintentionally follow suit. This is known as the Mirror Neuron effect.

I informally tested this mirror neuron phenomenon between two unsuspecting classes of new kettlebell students. Neither groups had worked with or seen kettlebells prior to the sessions. The first group was:

1) lectured to about how to properly perform the kettlebell swing and why it should be performed in the given fashion
2) then shown how to perform the drill
3) then performed the drill themselves
Some got it, some were a mess...

The second group was shown the drill without any explanation or instruction. I simply said this is what I want you to do. Consequently, the second group performed the kettlebell swing more accurately than the first! This is an obvious case of how powerful mirror neurons and evolutionary socialization is to humans.

If you're a trainer or work with a trainer and can't figure out why you our your client just can't quite figure something out, you should maybe look in the mirror and re-evaluate your own performance.

We mimic what we see...it is very powerful and hard-wired, you do what you see whether you want to or not. Yes, evolution embedded us with a full proof way of survival, "monkey see, monkey do." So get behind the fluid mover the next time you train. You yourself will move and perform better :) If you are the cream of the crop, get out front and stay there, you won't do yourself any favors by watching the awkward kid in class.

P365 Day 1

2009-12-01T11:25:00.000-08:00

One of my girlfriends from Vegas is into picture taking and introduced me Project 365. The rule is, you take a photo each day for an entire year.

1 Dec seems as good of a day to start as any. This one is of a baby maple one of my friends gave me as a gift. I promplty planted it front and center of our house, to spite housing not liking it one bit :)

Crossfit

2009-11-30T15:12:00.000-08:00

I get questions and feed back about Crossift fairly regurlarly. The most recent was about their new program to raise funds to incorporate Crossfit Marine-wide. I'm not sure I could support something that has more potential to hurt our front-liners than truly benefit them for the long run.

When implemented intelligently and appropriately, any program can be successful and create results.

The one thing Crossfit does do well, is build a sense of esprit de corps by surviving and competing within group workouts.

My rub with Crossfit is, I've heard more stories about people getting injured from lack of proper preparation and introduction into the program than people sticking with it over the course of a year plus.

The quality of a program is told by the duration, lack of (or reduction in) injury, and quality of life improvement of the individuals of the program, not necessarily the program as a whole or how it looks on paper.

With anything fitness, if you have good marketing, you can literally sell anything. I just saw a dumbbell that you shake back and forth to "get fit" at Target. People will buy anything if it pulls at their hope to be better than who they currently are. The hard and fast truth about the fitness industy is that it is a business... Every business purpose is to make money. Think about that before you buy and/or buy into ANYTHING. The guy that put it on the shelf wants your MONEY, not for you to be healthier. The true sign of quality merchandise is its sustainability, will you be able to use that workout tool and its prescribed program for the rest of your life?

The crossfit approach is a jack of all trades master of none. I met a girl that worked for their corporate office that said "Crossfit bastardizes everything and we know it." It mixes Olympic style lifts, body weight drills, and even kettlebells into most to all workouts. You are scheduled to do unhealthy amounts of reps with equipment you're not familiar with and drills you may have never done before, in a close space with a bunch of other people that don't know what's going on either. Often your preparation for the unfamiliar drills and equipment is a quick five minute introduction just before the workout. That's safe and responsible- NOT! Granted, it will get you "results" fast because your body's never moved like this, under this load, and certainly not for this amount of time. That's the short-lived upside.

The long-term down side is, once you get injured, you're immediately out and you deal with that, possibly avoidable, injury for the rest of your life. As Crossfit spreads like wildfire at bases stateside and overseas, permanent injury from a silly workout is not something our boys need to worry about in the AOR.

There are a few, very few, Crossfit gyms that implement intelligently. One I know of in particular is "The Pound" in Plano, under Troy Dodson. He's a very well educated movement coach and has been taught to know when to put on the breaks or take off the breaks. I'd look to him as a reference of form, workouts, etc.

Train smart. Train for the duration of your lifetime. Your goal shouldn't be to look good now, it should be to look good up until the day you die. Your death shouldn't be long, painful, or burdensome. You should live your life, long and full, up to the day you die, then drop dead.

A rambling by an AF wifey ;)

2009-11-26T12:57:00.001-08:00

If you're a loyal reader of my blog, you know that I'm an Army brat (my dad is in fact still "in")and that I'm a proud Air Force wife...a Cop's wife at that. These military communities do an excellent job of helping one understand how and what to be grateful for, on any given day, none in particular. Too often we are separated from extended family and even immediate family during the holidays, birthdays, anniversaries, and any other day of the year. It may be as little as a three-day TDY to Florida or Alabama, or Texas, or as long as a year-long overseas deployment (with true return date: TBD).

This is life. This is our life: Coping with being lonely. Learning how to be alone. Understanding how a missed call really does feel like the end of the world (that make-you-want-to-vomit-and-crawl-into-a-hole-until-it-rings-again-feeling). Knowing just how busy to stay. Being comforted that your friends can empathize with the pre-, during, and post-deployment phases.

We deal with the same day-to-day frustrations as those outside the gates; dead car batteries, finding a sitter, meeting the daily grind. But we also elbow and fight our way through the nuances only experienced by our fellow "dependants." (Like ER not really standing for anything related to an emergency.) :/

Our life has perfected the definition of uncertainty and the "hurry up and wait" method. We're all riding the tidal wave together. We've learned how to balance atop it, or otherwise get beaten down and sucked into the undertow.

We look forward to and are anxious about reunions...Have I changed? Has he changed? Will they remember me? Will I fit in again or will I be in the way?

Being a military family is to be in the heart and mind of a beast; moving and living inside it everyday, but never truly knowing his next move, what he's thinking, or just how powerful yet vulnerable that beast is. When compared to someone's life on the outside, it's quickly realized that life, this life, is anything but normal. We just do a good job of making it appear that way.

I am humbled daily by the kids, men, and women that live and survive this life. It's not for the faint of heart.

I have a great appreciation for life on both sides of the fence... A life we each and all can do anything we want with, because of those that stand and do something for a greater good, for our-collective-own good. They come in young and are given great responsibilities. But every day is just another ordinary, average day for the camo-wearers of "this great nation." God bless'em, I cannot thank them enough.