Optimal Life Fitness, for health, fitness and a new lifestyle outdoors.

In this issue I give you my top 10 exercises, I have a write up of the FIA talk that Tommy and myself delivered this week and the date of the next one, I have news about our November sale which will be starting this Sunday plus a reminder about our final 3 courses of the year.

My top 10 exercises
My top ten exercises include a selection of Weightlifting, Kettlebell sport, rings and bodyweight exercises. They cover strength, power, speed, stability and coordination to have a look and to let me know what you think follow My top 10 Exercises.

FIA Talks
I mentioned last week that Tommy and myself were presenting at the Maximuscle sponsored FIA event in London. The seminar was a great success to read more about the event visit the OLF blog. To find out how you can attend the one in Sheffield in December visit the FIA website.

OLF Sale
On Sunday our November sale begins. All of our next year courses and all of our products will be on sale at discounted rates. If you want to any educational courses in 2010 you will not want to miss this sale so keep any eye on our website and in your inbox.
Reebok Boxing Kit
I mentioned this last week and our boxing kit has been flying out of our store. If you want the best kit available look no further. We wanted to supply the very best and Reebok sponsor Amir Khan- enough said. To get yourself and your clients in the right kit please visit our online store.

Final 2009 Courses
These are our last 3 courses for 2009, so you’d better get on now!

The Final EKI Course is this weekend:
28.11.09- 29.11.09
London


The Final Advanced Kettlebell Course is:
Click on the link to book now!
14.011.09
London


Upcoming Performance Boxing Courses
Click on the links to book now!

The final PB Course for 2009 is on the 21st November book here


We hope to see you soon.
Keep lifting and stay strong,
BJ & Tommy

On Tuesday I presented at an FIA member event alongside nutritionist Lynn Clay and my faithful assistant Tommy Matthews. I presented about the importance and the many benefits of reisistance training as a mode of exercise in health and fitness.



My part was a two and a half hour seminar which covered sub topics ranging from the importance of body weight training, to Weightlifting, Kettlebell Lifting, movement patterns, exercise selection as well as how to put it all together and design an effective resistance training programme.



Audience participation was high with plenty of interaction, we had people lunging and moving about. They all looked like they enjoyed themselves and the feed back has been really positive. Tommy and myself had a great time as we always do interacting with enthusiastic members of the health and fitness industry.



Lynn Clay presented on the importance of Nutrition in health and fitness in the afternoon, a lot of brilliant and really useful info was delivered about how people can improve results and their lifestyles as a whole through smarter nutritional choices. Lynn and myself then ran a joint workshop and got the group to write up exercise and nutrition plans for various case studies.

To have a look at some pics of the day please follow this link.



We'll be presenting together again at the next FIA event in Sheffield on December 1st. The topics will be the same so if you are interested at all please follow this link to the FIA website.

In issue 67 we have a round-up of last weekend's Dublin Double Header; Olympic Weightlifting for the Fitness Professional and; the EKI in Dundalk, plus I spent some time with British Weightlifting Champion. We also have to send out an apology as some of you have not received the last 2 newsletters.

In the Presence of a British Champion
Last weekend at the Olympic Weightlifting for the Fitness Professional course we were lucky enough to have Chris Chea the current British 69kg Weightlifting Champion present. It was great to see Chris lift and also add his own 2 cents about his own experiences with training and competing to see a couple of clips of Chris in action and to read more about him please visit the Trojans web site


Olympic Weightlifting for the Fitness Professional
As mentioned above we had our Olympic Weightlifting for the Fitness Professional course last weekend. This is what a few of the attendees had to say:

"Hi BJ
Great course, best I've ever been on. Enjoyed it immensely.
Thanks"
Jon

"Thanks BJ Enjoyed the weekend. I hold you guy's in high regard when I mention the courses to other professionals, because you always over deliver-good skills!"

"Hi BJ,
Thanks. I really enjoyed the course. I have already started incorporating some of the exercises into my normal training programmes with a few clients. I would definitely be interested in any further weight lifting courses you may be planning in the future" Nat

To find out when you can next book on our Olympic Weightlifting for the Fitness Professional Course check out our website.

Dublin Double Header
Tommy and Andy were in Dublin last weekend for the Dublin Double Header. Saturday was the Advanced EKI course and Sunday was the Performance Boxing course. To read Tommy's review please visit our blog..

Dundalk EKI
Andy continued his Ireland travels with a 2 day EKI in Dundalk. To read his review click here:

Good Feedback
It’s always nice to hear from EKI's and to find out what they're up to. Tommy recently sent out a couple emails and got this one back:

From: T.O.D Coaching
Sent: 14 October 2009 19:53
To: Tommy Matthews
Subject: RE: Follow Up from EKI

The Kettlebells are going great both with my own training and workshops, I have ran three to date and had great feedback, clients love them as well and I use them regularly with clients.
I have created a new class called boxingbells a fusion of boxing and Kb's and without advertising had twenty sign up in the first day.
I have trained up two of my trainers with the KB's and they are looking forward to attending the course.
I also have two workshops planned with the PTI's at two local army bases (through contacts)
So all I can say is thanks for a great course and the follow ups, unfortunately I can't make the Adv EKI in November (other halves birthday)

But am looking at London early next year.

Wishing you good luck with the new courses in Australia
Cheers
B Brian Fernie (FIOS, Dip PT, CMPT,EKI)
Master Personal Trainer
T.O.D Coaching Ltd
(m) 07090 104 277
(f) 0700 609 7117
(w) www.tod-coaching.co.uk

Upcoming Courses
These are our last courses for 2009, so you'd better get on now!

The Next EKI Course is this weekend:
17.10.09- 18.10.09
London


The Next Advanced Kettlebell Course is:
Click on the link to book now!
14.011.09
London


Upcoming Performance Boxing Courses
Click on the links to book now!

The final PB Course for 2009 is on the 21st November book here


We hope to see you soon.
Keep lifting and stay strong,
BJ & Tommy


The Optimal Life Fitness Group
Unit CW2, The Cranewell, 2 Michael Road, Fulham, London, SW6 2AD
National Office: 0870 950 7315 / London Office: 020 7731 3133 / Fax: 0207 384 9510- info@optimallifefitness.com / www.optimallifefitness.com

Last weekend while Andy and Tommy were in Dublin giving the Double Header, I was in London presenting the Olympic Weightlifting for the Fitness Professional course with Mark Hill. We had 15 trainers and enthusiasts there to pick up the basic techniques and principles of Weightlifting.

The group was fantastic- probably the best group we've ever had on this course. All attendees were open to learn and also got stuck in to the whole 2 days of lifting. The 2 girls on the course Hannah and Natalie cleaned up to 50kg and 40kg respectively- well done girls!

The most pleasing aspect of the weekend was that every body was keen to learn more. 3 of the weekends attendees have already found lifting clubs to join. Part of the reason for the enthusiasm could have been the presence of Chris Chea who demonstrated on the Sunday. Chris is the current 69kg British Champion and to see him lift up close is a privilege. Everybody on the course really appreciated Chris' enthusiasm. We all wish Chris the best of luck with his goals and know that he will be bringing back international medals over the coming years.

To find out more about our Olympic Weightlifting for the Fitness Professional courses please visit here: http://www.olfstore.com/index.php?_a=viewProd&productId=154

Tommy emailed some EKI's yesterday to find out how they were getting on and this is what Brian Fernie sent back. We love to hear what our EKI's are up to and this email shows that people are putting into practice what they are learning on the course.

From: T.O.D Coaching
Sent: 14 October 2009 19:53
To: Tommy Matthews
Subject: RE: Follow Up from EKI

The Kettlebells are going great both with my own training and workshops, I have ran three to date and had great feedback, clients love them as well and I use them regularly with clients.

I have created a new class called boxingbells a fusion of boxing and Kb's and without advertising had twenty sign up in the first day.

I have trained up two of my trainers with the KB's and they are looking forward to attending the course.

I also have two workshops planned with the PTI's at two local army bases (through contacts)

So all I can say is thanks for a great course and the follow ups, unfortunately I cant make the adv EKI in November (other halves birthday)
But am looking at London early next year.

Wishing you good luck with the new courses in Australia
Cheers
B


Brian Fernie (FIOS, Dip PT, CMPT,EKI)
Master Personal Trainer
T.O.D Coaching Ltd
(m) 07090 104 277
(f) 0700 609 7117
(w) www.tod-coaching.co.uk

After pumping up the tyres and filling the tank, Andy and I set off in the truck to the Port of Holyhead. After a 5 hour journey we arrived at Holyhead with an hour to spare so we went in search of some lunch. After a scenic drive around Holyhead we stumbled across the local bakers and were delighted to get 2 for 1 sausage rolls! After satisfying our hunger we headed to the port and checked in. After numerous queue's we eventually drove on board the 'Swift' and set off for Dublin. As we left the port and smoothly made our way to the green isle I fell asleep to catch up on a few hours. Waking up with a sore backside and a crick in my neck I looked outside to see the lights of Dublin.

With a desire to get my hands on a pint of Guinness, we stopped in a pub on our way to the hotel. Andy was moaning of starvation and I was desperate for some liquid refreshment! The nice man behind the bar brought me over my first ever Guinness in Ireland and I sat back and relaxed in my thoughts. With the rugby on the TV and a T-Bone steak on its way, I was almost in heaven.
After a short drive south of Dublin we checked into our hotel and hit the sack for a well deserved kip. As the light shone through the curtains on Saturday morning, I dragged myself out of bed and made my way downstairs for breakfast. With a hearty fry up inside I was ready for the Dublin's Double Header!




















The Double Header only came about after a really successful EKI course back in June and it was because of that course we'd decided to have an advanced kettlebell course as well as the boxing course on the same weekend. Saturday was the advanced kettlebell course so this was my chance to use some of the new things I had learnt in Slovenia. We spent the first hour looking at the kinetic chain and joint function. Once we'd got everyone nicely warmed up and mobilised it was time to introduce the jerk. Starting with the 1 arm jerk and then the 2 arm we did a few timed sets to give the group some idea as to how it feels to train for time and not reps.






















After doing a few timed sets it was time to move onto the snatch. After doing a few demos the group had a go, the snatch is a very technical lift and the intricacies are very challenging. With time of the essence we could only do a few timed sets of snatches but the group were getting the idea of trying to relax a bit more. One of the major differences is the breathing and this can take some time to grasp, but I'm sure they’ll have it soon. I found that sleeping on it usually makes things set in.
We took a very brief look at the long cycle before moving onto the Odd Lifts. We went through a good selection of lifts, from bent presses to 2 hand anyhow and bottoms up to sots press. There was something for everyone to get involved. With a few displays of strength from Andy the group were and a few little tricks of my own we had the group in floods of applause. So feeling like it was a good time to end, we wrapped up the course.




















By 5pm I was shattered and all I could think about was sleeping, however there was the small issue of finding a good pint of Guinness. Last night's was good, but I knew there was better out there! So a group of us headed over the road to the Lambs Doyle pub. I was assured that this pub served a good pint, so I couldn't turn down the chance to taste Irelands best! After happily making my way through a few pints and in the knowledge that this was a very good pint we headed back to the hotel. By the time I got back I could barely keep my eyes open. So feeling like an old granddad, I headed straight for bed and slept through till the morning.






















Day 2 of the Double Header and it was Andy's turn to take centre stage and teach the Performance Boxing Course. There is now waiting around with the boxing course, it's literally straight into it. With shadow boxing being the first thing learnt the group were working out the fine points of the jab, cross, hook and upper cut. We spent a plenty of time working on technique before even giving anyone gloves.




















They did some mirror boxing to get used to working with a partner and only then were they ready to get the gloves on. With the pads and gloves on we went through all the punches again and then it was time to learn some combinations. Andy was really happy that we managed to get up to an 8 punch combination and even more happy that everyone including myself was sweating and warn out!




















After the assessments, we did a quick wrap up and then had to hurriedly pack the truck up and get to the airport so I could catch my flight back to London. Andy on the other hand was off to Dundalk to teach a 2 day EKI course with a group at Felda Fitness Centre.
So although my write up may have centred around my quest for the perfect Guinness, I can assure you there was more to it than that. We had a great weekend with the Irish contingent and it's always good to share our training and experiences with a good group. On a special note, it was great to see Justin Chin on the course. He had travelled all the way from San Francisco to do the Performance Boxing Course. We are looking forward to many more years of courses in Ireland, it's a great place for fitness and there are some great trainers out there.
Thanks to all the guys and girls that came on the course.

In this weeks issue we have: a final reminder about the Kettlebell Sport comp this weekend, a couple of training sessions with some of the best in the business, an overview of last weeks Performance Boxing Course, an Olympic Weightlifting Article plus all our upcoming courses and events.

Kettlebell Sport Lifting Comp
It's here people the moment of truth has arrived. The Trojans Kettlebell Sport Lifting Competition is here this Sunday. You are more than welcome to come and watch, what is: arguably the toughest sport on the planet. For more details please visit here.

Training with some of the best in the business.
Tommy and myself have been busy boys this week. On Monday night I had a training session with Steve Cotter and picked up some useful tips, to find out more read here. Tommy was in Slovenia with Gregor Sobocan, who is taking the Kettlebell Sport World by storm to read his review of his time there read his blog.

Musing on Kettlebell Lifting, the Bulgarian Weightlifting Method and Indian Clubs
On the Trojan website this week there are pieces on Kettlebell Lifting, the Bulgarian Weightlifting Method plus thoughts on training with Clubs. To visit the Trojans website visit here.

Performance Boxing at Primal Fitness Manchester
We had a great PB course last Saturday at Primal Fitness Manchester to read the review and check out the pics please read Andy's review.


To book any of our final Educational Courses for 2009 please contact us on 0207 731 3133 or email info@optimallifefitness.com
Upcoming Courses

Upcoming Extreme Kettlebell Instructor Course's
Click on the links to book now!

The Next EKI Course is:
17.10.09- 18.10.09
London


The Next Advanced Kettlebell Course is:
Click on the link to book now!
14.011.09
London

The Next Olympic Weight Lifting Course is:
Click on the link to book now!
10.10.09 - 11.10.09
London


Upcoming Performance Boxing Courses
Click on the links to book now!
10.10.09
Dublin

Keep lifting and stay strong,
BJ & Tommy

Last night I fell asleep visualising my jerk, I even started to breathe like you do in the jerk. It took me a while to get to sleep, maybe that was because of the bed. However, I think it was more to do with the fact that I couldn't stop thinking about my lifting! All of those techniques and changes were racing through my head. Man, I even dreamt about the lifts, when I finally got to sleep!
7.20am local time and before my alarm went I was up and off to breakfast. How was I feeling? Like I'd done a lot of kettlebell lifting obviously! My body didn’t feel stiff, just completely fatigued. So at this point I was a little unsure as to how much I would be able to do. The walk to the gym was a chance to get my head in the game and man up. I had one more day to learn and I wanted to get the most out of this day. So after a quick warm up I got straight back into the jerks. My body was shattered but my technique was getting there. Things were starting to set in, the little refinements we'd made yesterday were fitting in with the larger, important parts of the jerk. Finally, well at least for a few minutes the jerk felt really good, the fatigue was getting me but I was starting to put things together in my head.
We did a couple more sets of jerks, with different tempos and weights and this was the real turning point. The point where I felt the right things happening at the right times, it was like a switch in the brain suddenly went... 'Oh that's how you do it!!!
Now whether it was all that dreaming last night or just that I have been working with a great coach, whatever it was I was feeling like the pain and disappointment of yesterday was over me. I knew a guy who played rugby to a pretty high level. He used to sleep with a rugby ball every night. Perhaps I should sleep with a kettlebell every night!
So I had cracked the jerk, well at least I'd got a heck of a lot better! There is still a lot more to do and my technique needs a lot of work. Sorry to piss on your bonfire, but if you want to perfect your technique it takes a lot longer than 2 days. Gregor usually likes students to spend 3 days with him, unfortunately I didn't have the time to do that, but I can see why he does this. That 3rd day would make such a big difference.
Now it was time for the snatches and straight to the 24's, the aim was to focus on technique with the 24, which yesterday I couldn't do. Oh and go for as long as possible! So I picked the bell up and started, my hands felt like they were going rip to shreds. Not a great start when you're trying to go for 8 minutes. Thankfully as I worked on my technique the hands started to ease (they took a battering yesterday) and this allowed me to work more on my technique. I was hearing good things from Greogor, so things must have been going in the right direction; in this case the direction was up! Unfortunately my right hand didn't have much and I was losing it by 3 minutes, so I did the sensible thing and change. I didn't fancy ruining my hands for Sunday's competition. I was slightly annoyed though as I felt good everywhere else. 3 minutes on my left went by reasonably well and that was the end of my snatch set.

We did a few different assistant exercises to finish off with and by that time although I had some energy left, my hands were telling me to stop, NOW! So we did and went for a coffee down the road. But this wasn't a chance for me to relax, oh no! This was Gregor's chance to set my training program, firstly a quick one for the next couple of days to prepare me for the competition and secondly a full weekly program. The aim of the weekly training program is simple, test yourself constantly and increase your reps consistently. There is no opportunity here for relaxing, this program is going to take all of my mental strength. Running a business is challenging and now I have my own mental challenge to add to this. I just sincerely hope that I will keep it up, letting Gregor down right now doesn't feel like an option! He totally believes in what he says, which gave me great confidence just to trust him and go with this program. It's now up to me to put my mind to it, keep my motivation up and achieve some results. Gregor thinks that I should be hitting rank 1 in 3 weeks, 'no problem at all' he says! I say 'watch this space'!

So after feeling hugely motivated and ready to rock and roll, or should I say 'Jerk and Snatch', I said my goodbyes to Gregor and went to find some food. I had plenty of time in the afternoon before my flight so as I wanted to get as much training in as possible I went back to the gym and worked on my technique.

So here I am sitting in the airport reflecting on the last two days. The first thought that comes into my head is that I wasn't even planning to come out here, I had some flights to use up before the end of September and BJ suggested it. Because of BJ I find myself sitting in the airport in Slovenia, I guess I should thank him, but we've never been ones for compliments or gratitude! Thanks mate!!

What have I taken from the last two days? Too much, everything, all sorts, I'm afraid I can't write it all down. But I will try to summarise it.
If you're looking for an inspirational learning experience that will push your limits and inevitably make you a better lifter, then this is it. If you're looking for knowledge, development and technique, then this is it. This has been the greatest 2 days of kettlebell lifting I have ever had. I now see those big numbers coming my way. I now believe I can achieve those high ranks. It is now up to me to put in the hard hours and bring home the bacon!
If you think this is tough, then you'd be right. But who doesn't thrive on a challenge, I know I do!
This is Kettlebell Sport, are you man enough?

How can you get involved in Kettlebell Sport?
The Trojans Lifting Club is a great place to learn, train and compete. If you're interested in trying kettlebell sport or just need to train with like minded people then come to the Trojans. We'll get you lifting!
If you are a lifter already and would like to spend some time with Gregor, please contact him
We are planning to get Gregor over to the UK at some point in 2010, so keep looking out for this, as it will be great opportunity to learn from the best.
If anyone is interested in following what Gregor Sobocan does please use the following links.
http://www.kettlebells.si/
http://www.youtube.com/user/SloveniaKettlebells

To come and watch the Trojans and other lifters compete this Sunday please contact info@optimallifefitness.com or click here for information

http://www.trojansliftingclub.com/?p=62