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July 2020

The Ultimate Recovery Tool

Do you want to lose weight, look better, feel awesome and live longer! Then pay attention to your sleep!

Sleep is the single most important aspect of your overall health that you have absolute control over... and it's free! I know - there is a HUGE (we're talking millions of dollars a year) market for sleep supplements and medications - but they are mostly placebos and have no real impact on the quality or duration of your sleep.

So, instead of staying up late binge watching TV, set up a nightly ritual which includes turning off all screens (phone, TV, tablets, etc.), reducing blue light absorption, and absolute darkness and cooler temps in the bedroom. These are just a few of the things you can do to improve the quality and quantity of sleep you are getting.

The following infographic should give you some more ideas on how to get a better night's sleep!


21,000 lbs in 21 Minutes

Between the two of these amazing ladies they moved over 21,000 lbs in 21 minutes. That's one thousand (1,000) pounds a minute. Think about it... then sit down and take a deep breath!

The ability to do this on occasion is the result of a solid and sane strength and conditioning programming. Nothing to excess and nothing taken for granted.

Is this something you can do? Why don't you ask them? :)

Does Your Training Count?

Think about this: if the ultimate goal to training is to create adaptation in one or more systems, then all of your efforts should be directed to do just that.

Unfortunately, if you look at most people's training (either self-directed or "programmed" by their Coach or Trainer), there is a large percentage of "busy work and bullshit" going on.

How do you know if you training is making a difference? One of the best indicators is body composition. In other words, are you adding "mass to your ass" or just sliding that stuff around? Another good indicator is your RHR (Resting Heart Rate) and HRV (Heart Rate Variability). If these two indicators are not heading in a positive direction then once again you are heading in the wrong direction.

If you spend a lot of time doing squats with ten pound dumbbells and triceps kickback with bands... you might want to reevaluate what you are doing. Oh... and fire your trainer! :)

HKC & RKC in Gaithersburg, MD!

Crossfit Koncepts will be hosting an HKC (Hardstyle Kettlebell Certification) and an RKC (Russian Kettlebell Certification) this Fall!

If you are interested in learning how to use a Kettlebell from someone with over two decades of experience using and teaching its use - then you are in luck!

The HKC is going to be held on November 15th, 2020 - sign up on the Dragon Door website!

The RKC is going to be held on October 17th and 18th, 2020 - sign up on the Dragon Door website!

Discipline is the Key

If you want to become good at something or to make a change in your life you are going to have to develop the discipline to do it. If it is a big change you are going to need to have more discipline than if it is a small change. But discipline builds upon discipline. If you want to lose a few pounds try identifying area of your diet that are contributing a high number of calories and replace it with a something that is lower in calories. If you want to exercise more look for areas of your life where you can increase load or exertion without crushing yourself from the get go. But, and here is the real key, you must decide that you want to change and act on it. Just thinking about it is not enough. The key to discipline is action...

Kettlebell Use and Abuse

I'm going to tell you a secret and you can't tell anyone else. Are you ready?

Your trainer does not know how to use a kettlebell. What they are doing is more than likely kettlebell abuse than use.

How do I know? I've been using and teaching kettlebells for over two decades, twenty four years at this point, and I have NEVER come across a trainer that was using them correctly. Now, if I was a shrinking wall-flower hiding in a cave somewhere then it wouldn't be a big deal... but I'm not. I've traveled around this country, North, South, East and West, and I haven't run across a single person. So I'm going to say with 99.999 % assurance that your trainer does not know how to use them.

Which should really make you think - what else do they not know?

Carpe Bellem!

I'm sure that you have heard the phrase "Carpe Diem" which translates to "Seize the Day". This is great advice and a call to action for anyone who wants to accomplish anything in life.

The phrase "Carpe Bellem", well that translates to "Seize the Kettlebell"... sort of! All I know is that over twenty years ago I cam across kettlebells and that encounter changed my life and continues to have a positive impact on it. I know that once you get your hands on one it will change your life as well!

So... what are you waiting for?