Student for Life: Athlete & Academics

NEW Website!!!

2009-09-03T08:49:00.000-07:00

Hi Everyone,

Say farewell to my Student for Life: Athlete & Academics Blog and hello to my new Look, Feel, Perform Better Blog. The web address is:

www.lookfeelperformbetter.com

To all my friends and colleagues who have graciously linked me to your own websites and blogs, please change the link. Many thanks!!!

See you over there!

Katie Bigelow
Z-Health Master Trainer
RKC Level II Instructor
katelin.bigelow@gmail.com
www.lookfeelperformbetter.com

1st Class back at Condition Kettlebell Gym

2009-08-26T17:46:00.000-07:00

Tonight I taught my first class at Condition Kettlebell Gym since my return to Atlanta, GA. It has been just over 10 months since I last taught a class at Condition, and it was great to be back in the swing of things. I saw many familiar faces as well as new ones, which is great news for the business. Tonight's class was on the smaller end of things, but even though it was a small group, those in attendance managed to rock out some serious hardstyle kettlebell exercises. Here's a look at what they performed tonight.

- 2 Hand Swings
- Body Weight Squats
- Push Ups
- Military Presses
- Planks
- Deadlifts
- Alternating Swings

In addition to this circuit, I also got to sneak in a quick Snatch tutorial for one of the newer participants. It was a great tutorial and much progress was made in just minutes!

It was great to be back at Condition Kettlebell Gym. I look forward to teaching many more classes and kettlebell sessions in the future!

Keep Swinging!

Katie Bigelow
Z-Health Master Trainer
RKC Level II Instructor
katelin.bigelow@gmail.com

Teaching at Condition Kettlebell Gym!

2009-08-24T22:34:00.000-07:00

Great news Atlanta kettlebell practitioners!

I will be returning to Condition Kettlebell Gym this Wednesday, August 27th to teach the 7:00 PM Class. I'm excited to be instructing at Condition where I began my career as a Kettlebell Instructor. It will be an exciting 1st Class back at the gym. Be there or be square!

-Katie

Return to Atlanta!

2009-08-22T18:38:00.001-07:00

Hello Loyal Readers!

I know it has been quite some time since my last update. Let me catch you all up with things.

I have arrived safely back in Atlanta, GA after a whirlwind tour across the United States for the past 3 months. In those 3 months I traveled to a Z-Health Performance Solutions certification practically every weekend. Well, with the 1 exception of attending and receiving my RKC Level II Certification. It has been an awesome summer!

Now what am I up to? I have returned to Atlanta, GA to continue training athletes in both the art of movement, using Z-Health Performance Solutions and the art of hardstyle kettlebell training, using the RKC system. Additionally, I will be returning to Emory University to finish my degree in Neuroscience and Behavioral Biology. It will be an exciting Fall Season back in Atlanta!

More updates to come...

***If you live in the greater Atlanta area and are looking to take your health and performance to a higher level please contact me to schedule your session today!

Katie Bigelow
Z-Health Master Trainer
RKC Level II Instructor
katelin.bigelow@gmail.com

RKC Level II Certification

2009-07-02T15:07:00.000-07:00

Last weekend I attended Hardstyle Version 2.0, also known as the RKC Level II Certification. I returned yet again to the familiar St. Paul, MN. This is the U.S. Capitol of Hardstyle Kettlebell Training, courtesy of the Russian Kettlebell Challenge (RKC) and Dragon Door Publications. I have yet to visit St. Paul for any reason other than RKC Certifications. It is a one of a kind experience!

Last Friday morning I joined the ranks of 80 other RKC Level II Candidates. By Sunday evening we had been schooled in the art of:

Clean & Jerk
Pistol
Viking Push Press
Windmill
Tactical Pullup
Bent Press

Not all candidates survived the weekend, but those who completed it have joined the ranks of the RKC's elite Instructors. I am proud to say that I have experienced yet another monumental life experience courtesy of the RKC. I am honored to be an RKC Level II Instructor.

Thank you to the Chief Instructor, Master RKCs, Senior RKCs, Team Leaders, fellow RKCs, and the Dragon Door Staff for yet another phenomenal RKC Certification experience.

Power to You!!!

Katie Bigelow
RKC Level II Instructor

San Diego + Z-Health

2009-06-25T16:00:00.000-07:00

I was recently fortunate enough to assist at the Z-Health R-Phase Certification in San Diego, CA. What an exciting certification it was! I got to spend an entire week with my fellow Z-Health colleagues as well as spend 10 lovely days in the city of San Diego, CA. I had a blast!

I went surfing and swimming in Pacific Beach with fellow Z-Health Master Trainer, Lou McGovern multiple times throughout the week. The weather was perfect all week long for lots of fun in the sun. I also had the opportunity to stay with fellow Z-Health Master Trainer, Dr. Theresa Nesbitt. Thanks again for the amazing hospitality! Last, but certainly not least, I got to have some intellectual discussions and training time with Zachariah Salazar, Z-Health Master Trainer. It was great getting to share some quality time with my fellow Z-Health Master Trainers!

Until next time...

Where is Katie now?

2009-06-09T16:04:00.001-07:00

Wow! Things have been extremely busy and fun in my world the past couple of weeks.

This summer's plans consist mainly of professional and athletic development. In the past 2 weeks, I have professionally attended and assisted at two Z-Health Certifications across the country. First, I was at the Denver, CO R-Phase Certification (Weekend #1) and then I traveled back to my home state of North Carolina for the Durham, NC I-Phase Certification. Both Z-Health Certifications were phenomenal experiences! My focus at these certifications was to further develop my capabilities as a Z-Health Master Trainer and as a professional speaker. I gained a large quantity of information, and still have so much more to learn from each of these experiences in hindsight. As my blog title states, I am a student for life, learning from each experience I encounter along the way.

Today, I am currently in Atlanta, GA. I am meeting with potential clients, current colleagues, and old friends. I have even had the opportunity to swing by and visit Emory University. So much has changed in the 8 months I've been away from Atlanta. All is good!!!

Upcoming travels include a day trip to the coast of North Carolina as well as a flight back to Denver, CO. From Denver I will be driving to beautiful San Diego, CA for a week long Z-Health R-Phase Certification.

The summer 2009 adventures continue....

Geographic Update!

2009-05-21T15:01:00.001-07:00

Hello Readers!

I have some new and exciting geographic news! I have moved for the summer. Over the next three months I will be living in Pagosa Springs, CO. I have some exciting adventures planned. In addition to spending some quality time with family that I have in Colorado, I will also be traveling to numerous Z-Health Certifications. These Z-Health certifications are a large part of my development as a Z-Health Master Trainer, educator, and coach.

I will also be working on a professional website as well. I will keep you posted as the site progresses.

This summer is also dedicated to the development of my first professional product. More on this in the future.

Last, but certainly not least, I have begun and extremely rigourous training and nutritional program. I'll post the details in a future blog post.

Until next time!

Katie Bigelow
RKC Instructor
Z-Health Master Trainer
katelin.bigelow@gmail.com

I-Phase Phoenix, AZ

2009-05-18T17:09:00.000-07:00

This past weekend I had the opportunity to assist at the Z-Health I-Phase certification in sunny Phoenix, AZ. It was a great certification with a variety of professionals in attendance. There were personal trainers, yoga instructors, running coaches, physical therapists, kettlebell instructors, and professional baseball coaches.

The certification went smoothly and contained a lot of great information on the integration of athletic movement and motivational coaching. I had a great time attending I-Phase for the 3rd time. Every time I return to a certification I learn a large quantity of new information in addition to cementing the information that I've learned from the previous certifications that I've attended.

I'll be enjoying the Phoenix weather for another couple of days before I have to leave.

Kettlebell Goddess Workshop

2009-05-06T11:17:00.000-07:00

Andrea Du Cane, Master RKC a.k.a. "The Kettlebell Goddess" will teach 2 instructional Kettlebell Workshops in Seattle, WA this Saturday. If you are a kettlebell enthusiast, novice or advanced, I highly recommend that you attend one of Andrea's workhops this Saturday, May 9th.

When:
Saturday May 9th

What:
Workshop #1 - 9:00-12:00 PM
"The Goddess Workshop - Great for Gods & Goddesses Alike"

Workshop #2 - 1:00-4:00 PM
"Advanced Kettlebell Techniques and Movement Drills"

For more information check out www.kettlebility.com.

See you on Saturday!

Katie

Z-Health Master Trainer

2009-05-01T13:04:00.001-07:00

I successfully completed my last round of Z-Health Master Trainer testing today and am honored to have reached the full designation of Z-Health Master Trainer.

Russian Kettlebell Challenge - April 2009

2009-04-16T22:06:00.000-07:00

I am currently in St. Paul, MN assisting at the Russian Kettlebell Challenge (RKC) certification this week. I flew on the red-eye out of Seattle, WA on Wednesday night and landed bright and early in the Minneapolis-St. Paul airport this morning (Thursday). It was a beautiful day with great weather.

All RKC Assistants, Team Leaders, Seniors and Master RKC Instructors met at the certification location in the late afternoon. I got to meet a lot of new RKC Instructors and catch up with old friends as well. At this time we set up the location and then all individuals who were re-certifying began their testing processes. Although, I have more than a year left before my RKC Instructor status expires, I still re-certified today!

After set up and testing was completed we headed back to the hotel to get dressed for the meet and greet. This was a lot of fun! We all had the opportunity to meet the new candidates and hang out. It was very low key and casual.

Tomorrow will be Day 1 of the RKC certification. The first hour will be very revealing of the quality and capabilities of the candidates attending. I can't wait for the fun to begin!

HARDSTYLE!

Seattle Sounders Soccer Game

2009-04-14T12:31:00.001-07:00

I had the opportunity to attend a Seattle Sounders FC game over the weekend. It was a very exciting game to watch. It was also my first professional MLS game, which made it even more enjoyable.

I grew up playing soccer as a kid and all the way through high school. I remember watching games on TV with my Dad as a kid - intently analyzing all aspects of the game and players. Ironically, Kasey Keller was one of my favorite goalies as a kid and today he is the #1 goalkeeper for the Seattle Sounders. It was exciting to watch him play this past Saturday! Well, all 20 minutes until he was thrown out (red card) for an intentional hand ball outside the box. The Sounders played well for the remainder of the game even though they were a man down. Seattle dominated the majority of the game. Unfortunately, it did not end in their favor. Kansas City got a lucky break at the end of the game and scored the game's only goal.

This was the Seattle Sounders first franchise loss! It probably won't be their last, but this team has a great season ahead of them. I expect them to finish very well in their inaugural season. I will definitely follow them throughout the remainder of the 2009 season. The Sounders have rekindled my love for MLS soccer!

Go Sounders!

Finishing stronger...

2009-04-07T01:34:00.000-07:00

....more flexible, and healthier at the end of every training session.

This should be your #1 priority for every training session!

Most athletes train, because they want to win more games, lift heavier, run faster, or improve their overall health and wellness (lower cholesterol, decrease blood pressure, etc). The question is: are you finishing each training session better than when you began?

Your answer should be YES.

Today, I instructed a group of athletes in the art of Kettlebell Training. Every athlete walked out of the room after an hour of Kettlebell Training stronger and more flexible than when we started. How? Before we began, I ran a quick series of range of motion assessments on each individual to determine their baseline. During rest periods and transitions each individual re-assessed their range of motion to determine if they had made improvements after a specific kettlebell exercise or after a specific dynamic joint mobility drill (Z-Health Performance Solutions). In 3 minutes, every athlete saw dramatic improvements in flexibility, increases in strength, decreased stiffness, and pain relief. Therefore, the remaining 57 minutes made them less susceptible to injury and more resilient against illness and disease.

If you aren't seeing these results after every training session, no matter what type of session it is, then you need to modify your training sessions! How? Great question, and one that I can't answer for you without seeing you in person and taking your individual history/background. Why is this? Because every athlete is individual with his or her own needs. For example: maybe you've had a lower back surgery, but your training partner has stress in their personal life. The approach to making both of your training sessions beneficial will not be the same. Your body has different needs than your training partner's. My point here is that everyone needs a coach to make sure that you are getting the most out of your training sessions and out of life.

Finish Stronger!

Katie Bigelow
RKC Instructor
Z-Health Master Trainer(p)
katelin.bigelow@gmail.com

Anytime Fitness: Kettlebell Class

2009-03-31T22:28:00.000-07:00

This past Monday evening Anytime Fitness in the Fremont neighborhood of Seattle, WA held its inaugural Kettlebell Class. I would say that it was a very successful introduction to Hardstyle Kettlebell Training. There was a surprising turn out of Anytime Fitness members in attendance at this Kettlebell Class that I wasn't expecting!

Here is a look at what all attendees learned this past Monday:

- Deadlift
- Swing (2-hand & 1-hand)
- Press
- Russian Twist
- Squat
- Halo
- Farmer's Walk

After a solid introduction to kettlebell safety and the proper techniques of the above kettlebell lifts, this week's victims finally got to workout! Our handy Gymboss provided their sweat (no tears this time) in the form of 30 seconds of work, followed by 30 seconds of rest. Rest periods were accompanied by Z-Health Visual Training - Letter Ball drills. After an hour of hard work, everyone left with smiles on their faces and sweat on their brows.

Note:
Kettlebell Classes at Anytime Fitness are ongoing - Mondays 7:30-8:30 PM. All Anytime Fitness members are welcome to attend as well as guests. All Kettlebell Classes are FREE, so stop by every Monday if you like.

Anytime Fitness (Fremont)
3601 Fremont Avenue N.
Seattle, WA 98103

Phone: 206-545-4348

Yours In Strength,

Katie Bigelow
Russian Kettlebell Certified Instructor (RKC)

NEW Kettlebell Class

2009-03-26T01:00:00.000-07:00

What:
New Kettlebell Class

Location:
Anytime Fitness (3601 Fremont Ave N.)

When:
Mondays 7:30-8:30 PM

Who:
All Anytime Fitness Members
Guests are welcome (come before 7:00 PM)

What is Kettlebell Training:

Kettlebells are a dynamic and unique training system and fitness tool developed by the Russians over 300 years ago. They can be utilized and tailored to every athlete’s individual training needs to:

• Increase strength and performance levels

• Prevent Injury

• Increase cardiovascular health

• Facilitate fat loss

• Improve overall health and wellness

• Increase Core stability & strength

Russian Kettlebell Certified Instructor, Katie Bigelow, will teach the foundational Kettlebell exercises. Learn Kettlebell techniques such as:

-Swing
-Press
-Squat
-Halo
-Deadlift
-Get Up
-Windmill
-Clean & Press

Discover your Athletic Potential with Kettlebell Training!!!

Katie Bigelow
Russian Kettlebell Certified Instructor (RKC)
Z-Health Master Trainer(p)

Training Tip

2009-03-23T13:01:00.000-07:00

Track your progress!

This week's training tip is to track your progress. The most efficient way to track your progress is to keep a brief journal. Use this journal to track important factors in your life. Examples of factors that you can track in an ongoing journal are; training, nutrition, sleep, Z-Health Dynamic Joint Mobility, stress levels, etc. Whatever factor it is you choose to track in your journal remember that it should only take you a few minutes a day to complete.

What is the purpose of a journal?
A journal can provide objective accountability about what you are doing well and what you need to improve on.

For example, I have been keep a Z-Health Journal for over 2 years and through this diligent tracking process I have identified what drills I perform regularly, and those that I avoid. Not surprisingly, the Z-Health Dynamic Joint Mobility drills that I avoid are also the drills with which I perform the least efficiently.

Through my Z-Health Journal I have identified the top 10 drills that I tend to avoid, and I have made them my primary focus in my Z-Health training. In a very short time, I have begun to make improvements in my mobility, strength, and tension levels just by focusing on these 10 Z-Health drills.

Here is an example of what a Training Journal can look like:

Monday:
Pullups - 3x3 (1 minute rest between sets)
Kettlebell Max VO2 15:15 x 20 minutes with 8kg

Note: Felt good today. Pullup coordination felt smooth and efficient.

Tuesday:
12kg Get Ups - 3x5 (2 minutes rest between sets)
20kg Swings - 5x25 (30 seconds rest between sets)

Note: Nice and easy. Feel fresh after training session!

Start your journal today and track the progressions you are making in your health!

Yours In Health,

Katie Bigelow
RKC Instructor
Z-Health Master Trainer(p)

Seattle Workshop: Intro to Z-Health

2009-03-18T19:10:00.000-07:00

Tuesday, March 24, 7pm - 9pm
Phinney Neighborhood Center (6532 Phinney Ave N)

Z-Health blends eastern and western medicine in a holistic system designed to:

-Alleviate pain
-Improve performance
-Enhance health energy
-Prevent injuries

Most training systems focus on muscles via resistance training and flexibility exercises or on the heart and lungs through aerobic-work. Z-Health is much more evolved. Itfocuses on the nervous system: the ultra-high speed network that controls muscles,heart, AND lungs.

Z-Health is a cutting-edge exercise system that helps people improve their health, alleviate their pain, and maximize their athletic performance.

What to Expect:
-Alleviate your nagging aches and pains or loosen up stiff and inflexible areas with a set of drills to maintain those improvements
-Learn movement principles, including the 4 elements of efficient movement
-Light movement, so please wear comfortable clothes and be prepared to take your
shoes off
-Learn how and why the nervous system governs everything we do
-A money-back guarantee on the workshop

Cost: $49. Payable in cash or check at the workshop.

To sign up email me at katelin.bigelow@gmail.com

Durham, NC Z-Health R-Phase Summary

2009-03-16T18:27:00.000-07:00

Congratulations to all the new R-Phase Certified Practitioners who completed the Z-Health certification process this weekend in Durham, NC. You all did a wonderful job over the combined 6 Days of certification and 6 weeks of study and application of the Z-Health system. You will all dramatically change the lives and performances of your current and future clients.

I had a great time re-attending and assisting at this R-Phase certification. Of course, I also learned new information that will further aid in my implementation of Z-Health to clients of all ages and physically capabilities. Learning is a continuous process, and an attribute that the Z-Health curriculum emphasizes as we learn more through scientific and experiential research.

Again, congratulations to all the new trainers. I look forward to hearing about your successes and I hope to see you at I-Phase in June!

Yours In Health,

Katie Bigelow

Where is Katie this week?

2009-03-12T17:25:00.000-07:00

Greetings Readers,
I am currently in Durham, NC this weekend assisting at the Z-Health Performance Solutions R-Phase Certification. The certification is from Friday-Sunday from 9:00-6:00 PM each day. The attendees have a busy schedule ahead of them. The first 3 days of the R-Phase certification will be reviewed, which took place at the end of January. It will be fun to see all of the changes each candidate has made over the past few weeks as they have learned how to better apply Z-Health to their own training and also with their clients. Each candidate will also undergo the R-Phase testing procedures, which are not a walk in the park! Then, there is Day 6 of the R-Phase Certification where everything is put together and applied to sports.

It will be a lot of fun participating and assisting this weekend. Even though this the 4th time I've attended the last 3 days of R-Phase it never grows old. Each certification is individual to the group of candidates that attend with new research and science constantly being implemented to the curriculum.

I will try to update as the weekend progresses.

Live Strong & Move Well

Katie Bigelow

Free Mobility Screenings: Pharmaca

2009-03-08T01:15:00.000-08:00

Location: Pharmaca 4130 E. Madison (Seattle)
Date: Tuesday, March 10th
Time: 4:00-6:00pm

- Low Back Pain?
- Hit a Training Plateau?
- Chronic Pain?
- Aching Joints?
- Hurts to Run?
- Lacking Flexibility?
- Sore Shoulder?

Begin your journey to movement fluency with a FREE mobility screening from Certified Movement Specialist Katie Bigelow.

Using the science, tools, and assessment based upon the neurokinesiology of Z-Health Performance Solutions, this highly educated movement coach will evaluate your current movement patterns and identify corrective drills – to create a larger vocabulary of movement.

To learn more, click on the Z-Health link or icon on the right side of this page!

Look Better, Feel Better, Perform Better

Reminder: Kettlebell Class!

2009-03-05T02:30:00.000-08:00

Date: Saturday March 7th
Time: 9:00-10:00 AM
Cost: $15
Location: Outrageously Fit (Ballard)
1446 NW 53rd Street
Seattle, WA 98107

Come out and learn the fundamental kettlebell exercises while having fun and meeting new people at the same time!

- Dramatically increase your strength
- Help you lose excess body fat
- Boost your energy levels
- Prevent injury

This Kettlebell Class also features a special opportunity. At the end of class, you will get to return the favor and give your Instructor, Katie, a little bit of a workout as well. You pick the drill and the reps! Don't miss out on this one of a kind opportunity!!!

See you Saturday!

Katie Bigelow
RKC Instructor

NEW Seattle Kettlebells Meetup

2009-03-03T01:00:00.000-08:00

Date: Saturday March 7th
Time: 9:00-10:00 AM
Location: Outrageously Fit (Ballard)

This Seattle Kettlebell Meetup is for both experienced and new kettlebell enthusiasts. We will have kettlebells on site ready for your use as soon as you arrive. All Meetups are tailored to each individual's skill level and will always include the kettlebell basics:

- Deadlift
- Swing
- Press
- Squat
- Halo
...and many more kettlebell variations!

At the end of each Meetup a short period of time is set aside for a Bootcamp style workout. In this workout we will include the basic kettlebell lifts that were covered earlier in the hour, and then add in some simple to perform exercises like the plank, push-up, jump rope, box jumps, burpee, etc. We will perform this Bootcamp Circuit until everyone is satisfied that they have gotten in a solid kettlebell workout.

SPECIAL:
At this Saturday's Seattle Kettlebell Meetup you will have the opportunity to return the sweat and burn to the Kettlebell Instructor. Yes, that means you get to pick your favorite or least favorite kettlebell exercises and assign them to the Instructor for a little bit of Kettlebell payback!!!

See you Saturday!

Katie Bigelow
RKC Instructor

Z-Health: Precise Movement

2009-03-01T01:00:00.000-08:00

In Yakima, WA last weekend teaching the Z-Health Introductory Workshop, I had the opportunity to have a Private Session with an individual who attended our Workshop in December. This individual had purchased the Z-Health R-Phase Manual & DVD and the Z-Health Neural Warm-Up 1 Manual & DVD at our first session in December. Since this time, she has practiced diligently and seen great changes in range of motion, increases in overall health and well-being, and lost weight using these two Z-Health products.

In this session she complained of an ongoing pain in the groin and adductor region of her leg. This nagging pain had been going on for a year and she couldn't find a way to relieve it. Upon her description, I knew exactly what Z-Health Dynamic Joint Mobility drill I would teach her. In fact, it is a drill that can be found in both the R-Phase and Neural Warm-Up 1 Products. She performed the drill with my guidance and cueing and then we re-assessed to see if her pain had subsided. To her surprise and delight, the pain was gone. What did it take? Three (3) PRECISE repetitions of one Z-Health Dynamic Joint Mobility drill, and a year's worth of pain was GONE in an INSTANT.

This individual had been performing this same drill multiple times each day and was not seeing the full results, which meant she was in pain for 2 months longer than she should have been. Realistically, she endured an entire year of pain that could have been prevented. The only difference was the precision of the movement. Upon recent contact she notified me that she remains pain free (a week later). This was not a temporary fix, it was permanent.

If you live in the Seattle area and are interested in seeing instant results in your movement or pain please contact me at katelin.bigelow@gmail or by phone at 910-827-2202.

Be Precise!

Katie Bigelow

Yakima Z-Health Workshop Summary

2009-02-27T18:54:00.000-08:00

Last weekend Jen Waak and I had the pleasure of returning to Yakima, WA to teach a Z-Health Performance Solutions Introductory Workshop to a new group of individuals. This workshop was a bit smaller than our previous Workshops in Yakima, but the individuals were very receptive to the theory, science and movements we introduced. Afterwards, Jen and I offered Free Mobility Screenings to all attendees. Everyone walked away 100% satisfied and with drills that were personally tailored to their own needs. It was great to experience their excitement as some experienced pain relief that they hadn't felt in years.

Jen and I also held a complimentary Refresher Course for those individuals that attended our Intro Workshops in December. We had a great turn out for this course as well. Everyone had been practicing Z-Health Dynamic Joint Mobility Drills of some sort since December and the direct results were visible in their posture and execution of the drills. The review was great, because although they had been practicing, a second set of eyes was helpful in cleaning up form and their common errors. Everybody that attended this group also left better than when they walked through door.

It was great to be out in Yakima, WA again! Stay tuned for more updates and Z-Health events in Yakima and Seattle.

Katie

POSTPONED: Seattle Z-Health Workshop

2009-02-24T16:38:00.000-08:00

For anyone who had seen my post about our upcoming Z-Health workshop in Seattle, it has been postponed. My business associate has had a family emergency, and must leave town immediately.

We anticipate rescheduling this workshop within the next month, and look forward to getting it back on the calendar soon.

Thank you for understanding.

Katie & Jen

Phoenix Z-Health T-Phase Summary

2009-02-20T20:40:00.000-08:00

It has been exactly 1 week since the Z-Health T-Phase certification in Phoenix, AZ. I can say without hesitation that I had a great time reviewing the T-Phase material, getting to meet & know the new Z-Health T-Phase practitioners and catch up with others that I haven't seen in many months.

I have cemented many aspects of the T-Phase material with more clarity and efficiency than I did my first go around last May. I have also developed a better way to apply different subject matters more succinctly. Here is a short list of the T-Phase topics that I have approached differently upon my return:

- Lymphatic System
- Position Specific Neuromechanics
- Motor Point Application
- Respiration & Sports
- Muscle Testing Assessment

Those are just a few topics that I am processing more efficiently, and in a holistic & integrated manner. I have already seen tremendous results from the clients I have worked with in just 1 week's time. I can tell it's going to be a great year already!

Knowing is not enough; we must apply!
- Goethe

Seattle Z-Health Introductory Workshop

2009-02-18T14:52:00.000-08:00

If you are a naturopath, acupuncturist, chiropractor, massage therapist or other type of bodyworker, I’d like to invite you to the following workshop. You can also download the flyer HERE.

An Introduction to Z-Health
Saturday, February 28, 12pm - 2pm
Phinney Neighborhood Center (6532 Phinney Ave N)

Z-Health blends eastern and western medicine in a holistic system designed to:
- Alleviate pain
- Improve performance
- Enhance health energy
- Prevent injuries
- Joints, nerves, the respiratory system, cranium, visual system, and vestibular system are all a part of our neurokinesiologic approach to the body. We combine this approach with a proprietary assessment process (for instant feedback) that gets results in the first visit.

Learn how adding a Z-Health practitioner to your referral network can result in new clients and improve current client retention.

What to Expect:
- Alleviate YOUR nagging aches and pains or loosen up stiff and inflexible areas — with a set of drills to maintain those improvements. We believe in word of mouth. The best referral is a happy client!
- Learn movement principles that you can use for yourself and your clients
- Light movement, so please wear comfortable clothes and be prepared to take your shoes off
- Lunch will not be provided, but feel free to bring snacks and beverages
- A money-back guarantee on the workshop

Cost: $29. Payable in cash or check at the workshop.

To sign up: katelin.bigelow@gmail.com or 910-827-2202
For more information: Z-Health Performance Solutions

T-Phase in Sunny Phoenix, AZ

2009-02-11T12:00:00.000-08:00

Today is the first day of the Z-Health T-Phase (Manual Therapy) certification in Phoenix, AZ. This certification is by far one of my favorites, but also the one in which I have the most to learn. The material is very dense and purely science based. Having never taken an Anatomy & Physiology course in either high school or college I am at a bit of a disadvantage. In T-Phase one must know in detail the origins & insertions of muscles, nerve innervations, spinal segments, blood supply, etc. On top of knowing the anatomy, all practitioners must be able to apply their anatomy & physiology knowledge manually.

It will be a lot of fun to re-attend this certification. It is at T-Phase that all practitioners truly see the complexity of the human body and the infinite number of possibilities to help both themselves and their clients reach their goals and full potential.

I will try to post updates as the certification progresses.

And I'll try not to get sunburn!

Katie

Training Update

2009-02-10T10:26:00.001-08:00

I have still been training hard since my last Training post. However, I haven't quite mastered the art of getting in 100% of my training for this program while traveling. The past 2 weeks I have missed one of my sprint training sessions. Here is an update of what last week's training looked like:

- Kettlebell Max VO2 15:15 Protocol
- Z-Health S-Phase Rehab Visual Drills
- Assisted Pull Ups
- Z-Health S-Phase Sprinting
- Double Kettlebell Push Press
- Z-Health S-Phase Combination & Transitional Steps

It was a very busy week, and I am satisfied with what was accomplished. I will aim for excellence again this week!

Keep Moving,

Katie

Seattle Kettlebells Meetup Reminder

2009-02-06T11:13:00.000-08:00

Seattle Kettlebells is having 2 new Meetups this week!

When:
- Saturday, February 7th at 9:00 AM
- Tuesday, February 10th at 5:30 PM

Where:
Outrageously Fit (Ballard)
1446 NW 53rd Street
Seattle WA 98107
206.819.0511

Cost:
$15

Meetup Description:
Bring your own kettlebell if you wish, or if you don't have one, we will be bringing plenty to go around!

Designed for new and experienced kettlebellers, this 60-minute training session will challenge and improve your strength, stamina, endurance, and balance.

While each session is tailored to the level of who attends, you can expect to learn and practice:
- Swing
- Press
- Row
- Thruster
- Windmill
- High Pull
- Deadlift
- Hot Potato
- Figure 8
- Halo
- And nearly infinite variations on each of the above!

We combine these different drills in to combinations, circuits, and reps/sets so that each session is different. You can vary the intensity by varying the weight or the speed.

If you are a beginner, or have a limitation that prevents you from doing one of these drills, there are modifications for everything that can keep you moving, working, and having fun.

Z-Health R-Phase Certification Weekend #1 Summary

2009-02-04T12:43:00.000-08:00

Hello All:

I have finally settled back in to my normal routine in Seattle after spending a wonderful weekend in Durham, NC. I was assisting at the Z-Health Performance Solutions R-Phase (Level 1) certification this past weekend as a part of my Master Trainer provisional status. It was a great opportunity for me to step up to the challenge of teaching and communicating in a more responsible role at Z-Health certifications. This is a large part of my goals to grow and develop professionally in 2009.

The atmosphere at this certification was phenomenal. Every new trainer at R-Phase was very receptive to all of the paradigm shifts that were being thrown at them throughout the course of the weekend. These shifts occurred in both the theory and application of movement, neurology, rehabilitation, etc.

I had a great time getting to meet and work with everyone who attended R-Phase this weekend. I look forward to seeing the changes you've made in March at Weekend #2.

Keep Moving,

Katie

Z-Health R-Phase Certification - Day 1

2009-01-30T19:55:00.000-08:00

This weekend I am in Durham, NC attending the Z-Health R-Phase (Level 1) Certification. We just wrapped up a very busy day at the certification. We started promptly at 9:00 AM this morning and went right to 6:00 PM.

A lot of the basic Z-Health theory that is foundational to the entire system was covered today. I hope the new attendees are successfully processing and interpreting the new paradigm shifts that are being introduced to them. And I know that all of the Z-Health Practitioners, including myself, who are re-attending are further cementing the theory in our own minds.

As a Z-Health Master Trainer(p) I have been given the opportunity to lead neural warm-ups and introduce some new theory. It is always interesting to watch others follow in the same shoes (Nike Frees to be precise) that I walked in just 2 years ago. Z-Health has had a tremendous impact on every aspect of my life; professional, academic, athletic, and personal. I know that it will change the lives of the individuals who are attending R-Phase this weekend for the better, as well as the clients/patients they work with.

I look forward to the next 2 days of the weekend!

Katie Bigelow

New Meetup: Seattle Kettlebells this Saturday!

2009-01-26T19:40:00.000-08:00

The Seattle Kettlebells Meetup Group will be having another get together this Saturday, January 31st from 9:00-10:00 AM.

Location:
Outrageously Fit (Ballard)

Bring your own kettlebell if you wish, or if you don't have one, we will be bringing plenty to go around!

Designed for new and experienced kettlebellers, this 60-minute training session will challenge and improve your strength, stamina, endurance, and balance.

While each session is tailored to the level of who attends, you can expect to learn and practice:
- Swing
- Press
- Row
- Thruster
- Windmill
- High Pull
- Deadlift
- Hot Potato
- Figure 8
- Halo
- And nearly infinite variations on each of the above!

We combine these different drills in to combinations, circuits, and reps/sets so that each session is different. You can vary the intensity by varying the weight or the speed.

If you are a beginner, or have a limitation that prevents you from doing one of these drills, there are modifications for everything that can keep you moving, working, and having fun.

See you Saturday!

Katie & Jen

100% Success in Training!

2009-01-24T22:33:00.000-08:00

I started a new training program last Sunday to mark the beginning of my training in 2009! My training is oriented towards goals that I have set throughout this year. Here is what this past week looked like:

~ Kettlebell Max VO2 15:15 x 5 days/week
~ S-Phase Transition/Combination Drills x 2 days/week
~ Pull Up GTG x 7 days/week
~ S-Phase Sprinting x 2 days/week
~ Sports Speed Z-Health R-Phase x 2 days/week
~ Daily Z-Health Exercises from RIST + 9S + Master Trainer

It was a busy week to say the least, especially with my birthday on Wednesday. I have a coach to hold me accountable and many goals to be met. I got the job done last week and I plan on doing the same this week!

This week will contain the same volume, but the days in which I do the training will vary as I will be traveling and out of town at the end of the week. I will hit 100% this week as well.

Keep Moving,

Katie

Birthday!

2009-01-21T14:08:00.000-08:00

Today is my birthday, and a huge milestone!

I have lots of FUN planned for today that includes:

- Pizza
- Birthday Party
- Quality time with friends
- Bowling and Pool
- Opening surprise gifts
- Lots of firsts!

Today is a great day, and I want to thank my friends and family for all the birthday wishes and smiles on my special day.

Katie

Pharmaca (West Seattle) - FREE Mobility Screenings

2009-01-20T14:27:00.000-08:00

Free Mobility Screenings at Pharmaca in West Seattle!

Thursday January 22 from 5:00-7:00pm. Pharmaca (West Seattle), 4707 California Avenue SW Seattle, WA 98116.

Begin your journey to movement fluency with a FREE mobility screening from Certified Movement Specialist Katie Bigelow.

Using the science, tools, and assessment based upon the neurokinesiology of Z-Health Performance Solutions, this senior movement coach will evaluate your current movement patterns and identify corrective drills – to create a larger vocabulary of movement.

Great Meetup Last Saturday!

2009-01-19T13:01:00.000-08:00

This past Saturday Seattle Kettlebells had its 2nd ever Meetup at the Phinney Neighborhood Center. The turnout was great! We had about 5 returning members who came to the Inaugural Meetup in early January, and a bunch of new members showed up to get their 1st taste of Kettlebells as well.

With the increasing interest of the Seattle Kettlebells Meetup group Jen Waak and I have scheduled 2 more Meetups on the calendar. They will be the next 2 consecutive Saturdays.

New Seattle Kettlebells Meetup:
Saturday January 24th @ 9:00am
and
Saturday January 31st @ 9:00am

Location:
Outrageously Fit (Ballard)

I hope to see you there!

Katie B.

100% Success at the Pharmaca Mobility Screenings!

2009-01-17T21:32:00.000-08:00

Yesterday, Jen Waak and I spent 2 hours at Pharmaca (Madison Park) providing any and all individuals interested with Free Mobility Screenings. We had a solid turnout, and lots of success. In fact, every individual we saw experienced either pain relief or significant increases in range of motion.

Stay tuned for updates on our upcoming Free Mobility Screenings at Pharmaca locations in Madison Park, West Seattle, and Wallingford.

Keep Moving!

Katie B.

Seattle Kettlebells Meetup!

2009-01-16T11:38:00.000-08:00

The Seattle Kettlebells Meetup group is having its 2nd Meetup this Saturday @ 9:00am. The location for this Meetup is at the Phinney Neighborhood Center in Room #1 (6532 Phinney Ave N).

Kettlebell enthusiasts of all levels are welcome to attend. Register for this Meetup group and RSVP today!

Drops ins are welcome! The cost is $15, payable by cash or check.

See you then!

Katie

What do efficiency, the SAID Principle, and Shaquille O'neal have in common?

2009-01-15T16:20:00.000-08:00

On Christmas Day 2008 Shaq and the Phoenix Suns played the San Antonio Spurs and lost by 1 point to a buzzer beating shot in the final seconds.

So what is important about this loss and what does it have to do with Efficiency, the SAID Principle, and Shaq?

In this game Shaq missed his 5,000th Free Throw Attempt in his NBA Career. It is fair to say that his missed FTAs (Free Throw Attempts) cost him a win on Christmas Day. Think about how many other games his missed FTAs have cost him and his teammates in his entire basketball career.

Now let's break this information down into Z-Health terminology.

One of the defining principles of human physiology is the SAID Principle. The acronym SAID stands for Specific Adaptation to Imposed Demands. In Z-Health we define it as, "The body always adapts to exactly what it does." Now look at Shaq's milestone with the SAID Principle in mind. This means that as Shaq has moved further and further along in his NBA career, he has gotten better over time at MISSING free throws. He has adapted to missing free throws!

Another way of looking at Shaq's missed free throw numbers is in terms of efficiency. In Z-Health we define efficiency as "Doing just the right thing, at just the right time, with just the right amount of energy." Now back to the Shaq missed free throw example. Another way to look at these missed free throws is by stating that Shaq has become efficient at missing free throws. Put more simply, Shaq is extremely inefficient at free throw shooting. Shaq misses FTAs because he does just the wrong, at just the wrong time, with the wrong amount of energy.

Enough picking on Shaq! Now look at your own professional career and analyze whether or not you are operating efficiently and utilizing the SAID Principle as defined above in your favor!

Live Efficiently!

Katie Bigelow

Free Mobility Screenings are back @ Pharmaca!

2009-01-13T18:57:00.000-08:00

What: FREE Mobility Screening
When: Friday January 16th from 1:00-3:00pm
Where: Pharmaca (Madison Park)

Jen Waak, Z-Health Level 4 Trainer and Katie Bigelow, Z-Health Master Trainer(p) will be offering free mobility screenings using the assessments and science of Z-Health Performance Solutions. In this mobility screening Jen and Katie can assess:

- Aching Joints
- Lack of Flexibility
- Low Back Pain
- Poor Posture
- Chronic Pain

Each individual will leave with a program of high payoff drills that are tailored to help address areas of immobility and pain! If you are interested in a free mobility screening please drop by any time from 1:00-3:00pm this Friday! To learn more about Z-Health Performance Solutions click the icon in the top right corner of this page.

Yours In Health,
Katie Bigelow

STARTING Tomorrow Jan. 13th - Kettlebell Class

2009-01-12T11:56:00.001-08:00

Jumpstart the New Year with Kettlebell Classes!

Outrageously Fit (Ballard)
Tuesdays & Thursdays, 6:30-7:20am
4 weeks: January 13 - February 5
Price: $199

This course taught by RKCs Jen Waak and Katie Bigelow and is open to both beginners and experienced kettlebell enthusiasts. All classes will be tailored to each participant's skill level. New kettlebellers will safely learn the basic moves, while experienced kettlebellers will be challenged with new variations that build on the foundational drills

Returning clients: 20% off
Referrals: Bring a friend, and we will take an ADDITIONAL $10 off for each friend who signs up. If you can’t join your friend for this session, we’ll hold on your referral balance until you can join us.

To sign up, email me at katelin.bigelow@gmail.com or contact me by phone at 206-329-2943.

Update: Z-Health Master Trainer Certification

2009-01-08T22:09:00.001-08:00

Just to give a brief update to all my readers. I am currently in San Diego, CA attending the Z-Health Performance Solutions Master Trainer Certification. It has been an awesome experience thus far with lots of great information and discussion. This certification is the pinnacle thus far of all the Z-Health certifications offered to this date. The best of the best are in attendance this week, challenging and learning from each other. I have received a lot of great professional feedback from my peers/mentors, all contributing to making me a better person, athlete, and professional.

In addition to being around great people and challenging myself both physically and cognitively, the atmosphere and environment in San Diego has been phenomenal.

I will have more updates and stories about this experience next week.

Go Gators!!!

Katie

NEW 4 Week Kettlebell Class

2009-01-04T23:49:00.000-08:00

Jumpstart 2009 with kettlebell training!

This course taught by RKCs Jen Waak and Katie Bigelow and is open to both beginners and experienced kettlebell enthusiasts. All classes will be tailored to each participant's skill level. New kettlebellers will safely learn the basic moves, while experienced kettlebellers will be challenged with new variations that build on the foundational drills.

Outrageously Fit (Ballard)
Tuesdays & Thursdays, 6:30-7:20am
4 weeks: January 13 - February 5
Price: $199

Returning clients: 20% off
Referrals: Bring a friend, and we will take an ADDITIONAL $10 off for each friend who signs up. If you can’t join your friend for this session, we’ll hold on your referral balance until you can join us.

To sign up, email me at katelin.bigelow@gmail.com

Seattle Kettlebells 1st Meetup

2009-01-03T22:52:00.000-08:00

Today Jen Waak and I held our very first Meetup kettlebell session. From the Meetup Group Members we had 5 beginners take their swing at the art of kettlebells. The Meetup was an hour long introduction to the foundational movements to kettlebell training followed by a brief workout circuit. All in all everyone who came had fun and thoroughly enjoyed their first experience with kettlebells.

If you are interested in attending the Seattle Kettlebells Meetup group or would like to learn more information and tips about kettlebell training please Click here.

Kettlebells

Seattle Kettlebells Meetup Attendees

Stay tuned for upcoming information about a 4-Week kettlebell class and future Seattle Kettlebells Meetup dates!

Keep Swinging!

Katie

Saturday: Kettlebell Workshop

2009-01-01T13:55:00.000-08:00

This Saturday Jen Waak and I will be holding our INAUGURAL meeting for the Meetup.com group Seattle Kettlebells!!!

The Meetup starts at 9:30am at the Phinney Center in Phinney Ridge. Kettlebellers of all levels are welcome to come as we have an hour-long workout prepared for everyone!

Click here to join the Seattle Kettlebells Group and/or sign up for this Saturday's session. Even if you aren't able to make it to this Saturday's session you can still join the group and vote on the day and time you'd like to see classes, and hopefully we'll see you at one of our future Meetups.

Happy New Year!

Katie

Summary: Yakima Z-Health Intro Workshops

2008-12-31T15:23:00.000-08:00

The weekend before Christmas, Jen Waak and I braved the icy and snowy roads of Washington and introduced Z-Health to some lucky individuals in Yakima, WA. We held two Z-Health Introductory workshops, numerous Free Mobility Screenings, and performed a handful of Private Sessions.

We had a great time teaching and working with the individuals who came out to learn about Z-Health and how their body's operate. Everyone saw dramatic increases in range of motion and performance, and decreases in pain.

I particularly enjoyed a Free Mobility Screening with one of the individuals who attended the workshop. She had experienced numbness on the lateral side of her leg and foot after surgery of her lumbar spine a few years ago. After assessing her movement and then performing one Z-Health drill we reassessed her movement. To her surprise, she could feel and wiggle her pinky toe!!! The sensation in her leg had returned after one drill and as a result her movement, circulation, swelling, and pain all improved instantly.

As a result of this first weekend Jen and I will definitely be returning to Yakima, WA to teach more Z-Health Workshops in 2009!

Stay tuned for more information in the coming weeks!

Katie

Before & After Photos: The Power of Precise Movement!

2008-12-17T19:41:00.000-08:00

While I was re-attending the Z-Health S-Phase Certification in Phoenix, AZ I had the opportunity to work with a good friend and fellow Z-Health practitioner Tim Anderson of North Carolina. Tim was explaining to me that he was having difficulty with his calf raises. Curious from his description of lack of range of motion (ROM) I asked him to show me a calf raise. Tim was correct, there was a sufficient lack of mobility in plantar flexion. Immediately I started processing the anatomy of the muscles, bones, ligaments, tendons, and nerves involved in a calf raise. From this analysis I picked 1 drill for Tim to perform on each side and then had him perform the calf raise again. Here are the before & after pictures of the results:

BEFORE

AFTER

This is one example of the impact precise movement can have on your body. These precise movements have the ability to get you out pain and performing at your best! If you would like to see the same changes that Tim saw in 2 minutes then contact a Z-Health practitioner near you! To learn more or to purchase products click on the Z-Health icon at the top-right corner of this page!

Here's to looking, feeling, and performing better through efficiency movement!

Katie

FREE Mobility Screenings - Pharmaca (Sat.)

2008-12-15T18:51:00.000-08:00

FREE Mobility Screening this Saturday (12/20) at Pharmaca in Madison Park!

Time: 1:00-3:00pm

~ Low Back Pain?
~ Hit a Training Plateau?
~ Chronic Pain?
~ Aching Joints?
~ Hurts to Run?
~ Lacking Flexibility?
~ Sore Shoulder?

Begin your journey to movement fluency with a FREE mobility screening from Certified Movement Specialists Jennifer Waak and Katie Bigelow.

Using the science, tools, and assessment based upon the neurokinesiology of Z-Health Performance Solutions, these two senior movement coaches will evaluate your current movement patterns and identify corrective drills – to create a larger vocabulary of movement.

To learn more, click on the Z-Health link or icon at the top, right corner of this page!

Look Better, Feel Better, Perform Better

USAW - American Open (Phoenix, AZ)

2008-12-14T17:01:00.000-08:00

While I was at the Z-Health S-Phase certification in Phoenix, AZ a week ago, I had the opportunity to witness an example of what Z-Health can do for elite athletes. A few of the Z-Health trainers went to the American Open olympic weightlifting competition. We were there to support weightlifter Matthew Devine, who works closely with Zachariah Salazar and Leah Davidson.

Matt lifts in the 94kg weight class. His total score in the competition was 326kg. Matt snatched 140kg and Clean & Jerked 186kg! To put it simply, he won the meet by a landslide of 20 or so kilos. This win puts him in the top 10 in the nation for his weight class.

Before Matt started working with Zachariah and Leah he was ready to retire as a weightlifter. Now, he is even stronger than he was in his 20s and is succeeding more than he ever has in his weightlifting career.

This is an example of what Z-Health can do for elite athletes.

Yakima, WA Workshop: Intro to Movement Efficiency

2008-12-11T07:36:00.000-08:00

If you are in the Washington area, join us on December 19th from 11am-1pm for a 2-hour introduction to movement fluency. The workshop will be based upon Z-Health R-Phase principles, combining both the science, tools, and assessment of Z-Health with movement to provide a well-rounded introduction to the system.

Presented by Level 4 Z-Health trainers, Katie Bigelow and Jen Waak, this two-hour workshop will provide an introduction to the Z-Health system, including: 

• Why the nervous system RULES (this is the secret to instant results) 
• The 4 elements you MUST master to maximize your results 
• How vision and balance problems can put the brakes on strength and movement – and what to do about it 
• Dozens of movement drills to get you out of pain, moving better, and instantly stronger • The Z-Health Movement Template

Workshop cost is $49. We will be following up the workshop with free mobility screenings for attendees and the local community, as well as taking scheduled private sessions.

If you are interested in learning more or attending any of the above, please contact me via email at katelin.bigelow@gmail.com or by phone at 206-329-2943.

S-Phase Certification Summary (Z-Health)

2008-12-10T14:12:00.001-08:00

I just returned from attending my 2nd Z-Health Performance Solutions S-Phase (Level 3) Certification in Phoenix, AZ. It was a life changing experience for me as my body was able to adapt and perform the drills even better than it did in my first S-Phase certification. Practice pays off apparently!

In the last 3 days of the certifications we learned a lot more about visual assessments and athletic performance. Below are some of the things all attendees learned this weekend.

- 9 Elements of Athletic Visual Skill: Assessments and Drills
- Movement Basic of Athletic Performance: Stances, Transitional Steps, Linear & Lateral Speed
- Plyometrics
- Combination Drills: Visual, Stances, Speed, and Plyometrics combined

As a Z-Health practitioner re-attending the certification it was a lot of fun to watch the attendees transform throughout the weekend. Everyone's athletic skill and performance improved dramatically! I can guarantee that all current and future clients will see dramatic changes in their athletic performance and movement efficiency after working with an S-Phase Certified Z-Health practitioner.

Two more stories to come from my weekend in Phoenix and the power of Z-Health Performance Solutions.

Katie

Day 1 - S-Phase Certification (Z-Health)

2008-12-04T22:50:00.000-08:00

Greetings from sunny Phoenix, AZ! I am currently re-attending the Z-Health Performance Solutions S-Phase (Level 3) Certification this weekend. I just finished refueling my body with nutrients and intellectual conversation with the likes of Brett Jones, Master RKC and Zachariah Salazar, a fellow Z-Health Master Trainer Intern.

Today was a great day full of Z-Health R-Phase & I-Phase Certification review material plus the introductory concepts and movements of the S-Phase training series. S-Phase is a sports focused course in Z-Health that is best described as the foundation of athletic development and elite athleticism.

In this phase trainers are introduced to numerous Visual Assessments that help identify oculomotor deficiencies of the visual system, and the elementary steps to linear and lateral speeds and athletic stances. Today's material was simply an introduction to some of these concepts, however there are still 3 more days remaining in the certification and hundreds of more repetitions to endure and interpretations to make from the assessments we applying to each other and to our current and future athletes.

More information and updates to come as we learn more about athletic movement and sports performance.

Katie

First Fat Blast Class

2008-12-03T00:46:00.000-08:00

Today was the first Fat Blast Class of a six-class series. It went off perfectly. Jen and I taught 2 of the 6 Basic Kettlebell exercises to our new victims. We introduced the Swing plus its variations and the Military Press to our vitims. Additionally, we focused on Deadlifts and Halos. After we drilled and practiced elements of efficiency in all four exercises, our victims were introduced to their first workout. It was a simple circuit of these four exercises, three times through. I wouldn't say we killed them on the first day, but they could feel the burn when they left. The workouts will definitely pick up and the volume will increase with each class. Today went by smoothly as the victims are fast learners and have no major mobility issues. It will be a fun 3-week course and interesting to watch their progression!

Power to You!

Katie

How do the numbers on the scale look today?

2008-11-30T21:28:00.000-08:00

Have the numbers on your scale increased over the past few days with the holiday feasts, desserts, and leftovers? If they have, how do you plan to get the extra weight back off?

The good news is that we still have 2 spots remaining in the Holiday Fat Blast Course! However, time is running out and these remaining spaces will fill up quickly.

This intensive 3-week kettlebell-based course is for you if you want to:

* Jump-start your New Year
* Stave off holiday weight gain
* Increase strength
* Improve energy levels
* Melt away unwanted fat

Kettlebells are the new “IT” thing in the fitness world. Used by CELEBRITIES such as Katherine Heigl, Matthew McConaughey, and Jennifer Lopez as well as PROFESSIONAL ATHLETES including the San Diego Chargers and San Francisco 49ers, kettlebells create fantastic physiques and unreal strength.

Tuesdays & Thursdays, December 2 – 18. 6:30-7:20am, $150 (6 sessions)
Outrageously Fit Personal Training Studio (Ballard)

NEW AND EXPERIENCED KETTLEBELLERS WELCOME!

To sign up contact me at katelin.bigelow@gmail.com or by phone at 910-827-2202.

Giving Thanks

2008-11-28T22:29:00.000-08:00

Yesterday was Thanksgiving Holiday in the United States. For the first time in my very young life I celebrated Thanksgiving away from my immediate family. This detail brought a new and different meaning to the Holiday and to the definition of "thanks." In this post I am going to spend some time describing the things I am most thankful for in my life.

FAMILY
I am very thankful for my family, who has stood by me through the ups and downs, the highs and the lows with unwavering support. They've provided me with unconditional love, an elite liberal arts education, and unbiased guidance/advice. You have been there during times of hysterical, roll on the floor laughing and in times of heartbreak when the tears couldn't stop rolling down my face. I am thankful for all that you have done, and am proud to say you are kin - I love you all!

FRIENDS
I consider myself a very lucky person to have so many great friends. Always there with open arms, hearts, and ears to provide support and encouragement. I can recall many great adventures, laughs, smiles, meals, and late nights. And let's not forget the large number of guest bedrooms, couches, and floors that I have crashed on after full days of activities and fun. I am forever grateful for my friends who are always there to push me towards my dreams, bring me back down to reality, and encourage me to mature and grow as a responsible adult. You all brighten my life!

HEALTH
Four years ago I probably would not have put health very high up on my list of things I am thankful for having. But today, after 4 years of struggle, uncertainty, illness, loss, and pain I can say that I give thanks for my health EVERY SINGLE DAY! In four years there have been 4 surgeries, 2 surgeons, 3 chiropractors, 4 physical therapists, 1 personal trainer, 1 experimental study and drug, 1,000s of painkillers and prescription drugs, 1 handicap sticker, and chronic pain. The list could go on, but you would eventually stop reading. Today I am proud to say that I don't associate with any of those people or items listed! I associate with the RKC and Z-Health Performance Solutions, because these two systems are solely responsible for my superior health and elite athleticism. I am always thankful for my health, and will never take advantage of it again, because I know what it's like to have it all taken away from you!

These are just a few of the things that I am thankful for. What are you thankful for in your life?

Happy Thanksgiving!
Katie Bigelow

Getting Back into the Swing of Things...

2008-11-25T22:29:00.000-08:00

I must admit that I have not been training with kettlebells consistently this month. My goals and targets this month have been primarily "athlete" focused. My training has become multidimensional, because my interests are in developing as a complete athlete.

Does developing as a complete athlete include kettlebells? YES! I am beginning the process of challenging my physical limitations. This includes a large variety of exercises, including kettlebells that challenge my nervous system to adapt. Here is a list of the types of training I have performed this month:

Z-Health Dynamic Joint Mobility
Walking
Basketball
Z-Health S-Phase Stances
Kettlebells
Z-Health Visual Drill (S-Phase)
Occlusion Training (Z-Health)
Tennis
Weighted Z-Health Dynamic Joint Mobility

All of these included Z-Health Performance Solutions in one form or another. Sometimes the drills were for warm-up and/or cool down. At other times, components of the Z-Health system were the workout. Z-Health is a vital part of my training, rehabilitation, and success as an athlete and coach. Is it a part of your life?

Today's kettlebell numbers are as follows:

Snatch = 31/31
Press = 4/4
Swing-Catch-Squat = 84
Halo = 1/1
Overhead Lunge = 24/24
1-2-1 Swing Combo = 100

Stay Strong!
Katie B.

NEW Class - December

2008-11-23T15:18:00.000-08:00

Holiday Fat Blast Class
This is an intensive 3-week kettlebell class that will:

~ Jump Start your New Year
~ Prevent Holiday weight gain
~ Increase strength
~ Improve energy levels
~ Melt away unwanted fat

Kettlebells are the new “IT” thing in the fitness world. Used by CELEBRITIES such as Katherine Heigl, Matthew McConaughey, and Jennifer Lopez as well as PROFESSIONAL ATHLETES including the San Diego Chargers and San Francisco 49ers, kettlebells create fantastic physiques and unreal strength.

When:
Tuesdays & Thursdays, December 2 – 18. 6:30-7:20am

Where:
Outrageously Fit Personal Training Studio (Ballard) Seattle, WA

Cost:
$150 (6 sessions)

NEW AND EXPERIENCED KETTLEBELLERS WELCOME!

To sign up please contact me at katelin.bigelow@gmail.com or by phone at 910-827-2202.

FREE - Mobility Screening!

2008-11-20T22:24:00.000-08:00

Jen Waak and I will be back at Pharmaca in Madison Park this Saturday (11/22) to provide FREE mobility screenings to all who are interested in:

- Reducing daily pain levels
- Increasing flexibility
- Regaining lost strength
- Optimizing training sessions
- Rehabilitating old or new injuries
- Improving posture

How?
Jen and I will utilize the science, tools, and assessments of Z-Health Performance Solutions to evaluate your current movement patterns. We will identify the corrective drills that will enhance your movement efficiency to get you back to looking, feeling, and performing at your best.

To learn more about Z-Health Performance Solutions click on the icon at the top-right hand corner of this page!

Look Better, Feel Better, Perform Better

2 Days of Solid Training!

2008-11-18T18:13:00.000-08:00

I'm very excited about the past 2 days of training that I have had. Yesterday, Jen and I went to a local park and trained on the tennis courts. The order of the day was the Z-Health Performance Solutions S-Phase training series.

My Targets:
- Coordination
- Speed Adaptation
- Stance Strength
- FUN

S-Phase Drills:
+ Arm Swings
+ Static Athletic Ready Stance
+ Plyo Steps
+ Tempo Runs
+ T-Steps
+ Hip Turns

Overall, it was a great training session in which I hit all my targets and it only took 30 minutes!

Today I woke up and was ready to continue with training. The order of the day was occlusion work with Calf Raises and Push-Ups. This is my first training session with any occlusion, and it was surprisingly more difficult than I thought it would be. To top off my day I went for a 2 mile walk with Jen and her dog BJ. This was a nice way to end 2 solid days of training with great weather!

Until next time...

Katie

Pharmaca - Mobility Screening Success

2008-11-17T13:57:00.000-08:00

This past Saturday Jen Waak and I were in Madison Park at Pharmaca giving Free Mobility Screenings. The screenings went smoothly and people from all ages showed up for their personal screening and an introduction to Z-Health Performance Solutions. Once Jen and I assessed each individual we custom selected drills from the R-Phase Training series. More precisely the drills that are known as the High Payoffs!

Some of the changes that we saw this weekend with the High Payoff drills from Z-Health include:

- Increases in Range of Motion
- Improvements in Posture
- Gains in Muscle Strength and Function
- Increased Flexibility
- Decreased Pain
- And lots of SMILES :-)

Jen and I are pleased to announce that we will be back at Pharmaca in Madison Park this Saturday, November 22nd from 1:00-3:00pm offering more FREE Mobility Screenings!

To learn more about the Z-Health High Payoff drills, and the science behind Dynamic Joint Mobility please click on the icon located at the top right-hand corner of this page.

I look forward to seeing you this Saturday!

Katie B.

Free Mobility Screenings - Saturday 11/15

2008-11-12T12:06:00.000-08:00

Location: Pharmaca 4130 E. Madison
Time: 1:00-3:00pm

~ Low Back Pain?
~ Hit a Training Plateau?
~ Chronic Pain?
~ Aching Joints?
~ Hurts to Run?
~ Lacking Flexibility?
~ Sore Shoulder?

Begin your journey to movement fluency with a FREE mobility screening from Certified Movement Specialists Jennifer Waak and Katie Bigelow.

Using the science, tools, and assessment based upon the neurokinesiology of Z-Health Performance Solutions, these two senior movement coaches will evaluate your current movement patterns and identify corrective drills – to create a larger vocabulary of movement.

To learn more, click on the Z-Health link or icon at the top, right corner of this page!

Look Better, Feel Better, Perform Better

Cross-Country Journey: The Home Stretch

2008-11-10T13:33:00.000-08:00

Wednesday November 5th was the last day of driving. It turned out to be a 12-hour day in the car and much more entertaining than my previous day in North Dakota and eastern Montana!

I actually slept in a bit due to the snowfall throughout the night. I woke up to the sound of someone scrapping ice off of their windshield outside my window. I was a little concerned at that moment until I looked out the window to discover that the parking lot and road were in good condition, and that my journey could continue.

The drive was much more beautiful today as the western part of Montana is mountainous and the speed limit is still 75! :-)

The roads were great for the most part. I had a few areas of concern with ice in some construction areas of Montana and in a little bit of Idaho.

I reached the Washington state line in the early evening and from that point on there was no stopping me. I was extremely tired of sitting at this point, but I only had 4 hours to go, and if kept plugging along I could even make it to Seattle in time to watch one of my favorite TV shows!

It was dark through most of my drive in eastern Washington, but the landscape was outstanding from what I could see! I arrived in Seattle around 8pm and carefully made my way to Jen's house. Contrary to popular belief I made it safe and sound without getting lost in the unfamiliar neighborhoods!

Go me! I did lots of Z-Health drills after the drive, cause man my butt & back were sore and tight!

Now my life, work, and play begin in new and exciting city!

From Sunny Seattle,
Katie B.

Cross-Country on Election Day

2008-11-09T20:28:00.000-08:00

My second to last day on the road was Tuesday November 4, 2008!

I woke up early on Tuesday morning in Fargo, North Dakota. The temperature had dropped significantly overnight and my breath was prominent in the early morning air. I hit the road running, because I wanted to end my day in a well populated city somewhere in Montana, and eagerly watch the television for the Election Day results! To my pleasant surprise about a mile down the interstate I find a Speed Limit sign that read "Speed Limit 75." YES! I never thought I'd see the day when the speed limit sign read a number over 70. I definitely don't know of any that exist in the Southeastern parts of the U.S.

For the remainder of the day, the speed limit increase was the only exciting event I encountered! The rest of my day was full of thousands of Hay Fields and a Big Blue Sky. I can see where North Dakota gets its license plate theme from. Yellow at the bottom, white space in the middle for the numbers and letters, and then blue at the top! Eastern Montana has the exact same landscape as the entire state of North Dakota. Not much else to say about Tuesdays drive. I think I saw only 1 Police Car, and can say that only 1 car passed me in the westbound lane!

My day ended in the mountains in the middle part of Montana in a city named Bozeman. Two very important things happened that night. 1) It snowed blanketing the cars, yards, and mountains and 2) Barack Obama was elected the 44th President of the United States of America!

'Yes We Can...'

KB

Cross-Country Adventure Continued

2008-11-06T16:10:00.000-08:00

On Halloween I arrived in Minneapolis, MN to join my fellow Z-Health trainers to assist at the Dragon Door sponsored Z-Health: Essential Secrets of Elite Performance Workshop. I assisted on Saturday and Sunday. The weather was fantastic while I was there. It was sunny and 70 everyday.

I will post a complete summary of the workshop within the next few days.

I continued my cross-country driving adventure on Monday evening. We all slept in from a successful workshop that morning and then spent the rest of the day packing up our belongings and walking around downtown Minneapolis enjoying the extremely rare weather. Before I headed west on I-94, I drove up to Little Canada to the Dragon Door corporate office to add some extra weight to my car. I ended up adding a few hundred pounds in the form of 8 kettlebells, multiple sizes.

After I picked up the kettlebells and talked with Dennis and John Du Cane for a little while, off I went in my low riding car. Because the day with quickly fading I only drove a few hours West and stopped for the night in Fargo, North Dakota. It was a pleasant and uneventful night and definitely nice to be staying in a safe and civilized part of the midwest.

More updates on the last 2 days of my drive to come...

Katie

Election Day!

2008-11-04T18:48:00.001-08:00

Choose or Lose!

If you are a U.S. citizen get out and vote today to secure your future success, wealth, and health.

I sent in my absentee ballot over a week ago, and my vote was successfully counted. It was a big moment for me, as this is my first time voting for Presidential candidates.

History in the making...

Katie

In case you're wondering I'm currently in Bozeman, Montana. Will post travel updates tomorrow!

Day 2 Observations (Halloween)

2008-11-01T22:03:00.001-07:00

I drove another 12 hours today from Erlanger, Kentucky to Minneapolis, MN. Surprisingly, my body felt just fine and the drive wasn't nearly as miserable as Day 1. When radio stations were scarce while driving through Wisconsin my creative side came out. I started thinking about my surroundings and ended up writing 4 or 5 Haikus. I will post them within the coming days.

On Day 2 I drove through Kentucky, Ohio, Indiana, Illinois, Wisconsin, and Minnesota. The weather was great the entire day!

Below are a list of fun observations I collected from this 12 hour leg of my move.

Cop Count
Day 1 = 25
Day 2 = 20

Car Wrecks
Day 1 = 3
Day 2 = 1

Toll Roads
Illinois was the only state with roads, which sucked b/c the toll was solely to pay for the construction, which meant the roads sucked and the Speed Limit fluctuated between 45-55 MPH!

Toll Costs = $5.00

Crops
Indiana, Illinois, and Wisconsin all contained fields of corn that were all in the process of being harvested. This part of the drive reminded me of the rural area in North Carolina where I grew up, but the fields were statistically larger, and civilization was much further apart in these states.

Now it is time to take a 2 day break and enjoy the Z-Health workshop sponsored by Dragon Door!

Updates to come...Happy Halloween!

Katie B.

The Journey Begins

2008-10-30T19:24:00.000-07:00

I started my cross-country drive to Seattle, WA today. I left a little later than I'd hoped this morning, but I made great progress. I drove a total of 10 hours today! That's a personal record for length of time driven by myself, and I drove through North Carolina, South Carolina, Tennessee, and I've ended my day in Kentucky.

I feel pretty good tonight after 10 straight hours in the car. That is due to all the Z-Health drills I performed while seated and at every gas stop and restroom break. We'll see how I hold up tomorrow. I plan on driving 12 hours tomorrow. We'll see how the body reacts to so much sitting.

More thoughts to come on the initial directions I drove today, and how it relates to life's journeys.

Until next time...Katie

New Snatch Test

2008-10-25T22:58:00.000-07:00

Below are the new Kettlebell Snatch Test Requirements! They are the revised addition from the first release that came out earlier this month.

Your weight in kilos = your snatch numbers

~ You will be given 5min to complete the test.
~ You are allowed to make as many hand switches as you wish. The sum of both arms is scored.
~ You are allowed to set the kettlebell down and rest. If you have let go of the kettlebell before it has touched the ground (dropped it rather than set it down), your attempt will be disqualified. This applies to the last repetition as well.
~ You are allowed to make multiple back swings.
~ Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.

Kettlebell Snatch Test Requirements
~ An RKC candidate is required to put up the number of reps matching his or her weight in kilograms, up to 100 repetitions.
~ Students heavier than 100kg are still required to do only 100 reps. For instance, an 60kg student needs to perform 60 snatches, an 82kg student 82 snatches, a 100kg student 100 snatches, a 122kg student 100 snatches.

Kettlebell Sizes
Men Open Class 24kg
Men Masters (50 and Older) 20kg
Women Open Class 16kg *
Women Masters (50 and Older) 12kg

* Women under 50kg /110 pounds in the open class may opt to perform 80 repetitions with a 12kg kettlebell instead.

More thoughts on the new changes to come! In the meantime, give it a try!

Katie B.

Sara Cheatham Workshop Tomorrow!

2008-10-17T22:06:00.000-07:00

The Sara Cheatham Workshop at Condition Kettlebell Gym is tomorrow, Saturday October 18th, from 11:00-3:00pm at the Downtown location. It's not too late to show up and enjoy the hurting Sara is going to put on those who attend.

It will be the experience of a lifetime!

Katie

HARDSTYLE!

2008-10-14T13:04:00.000-07:00

I just wanted to congratulate all the new RKCs who successfully completed 72 hours of HARDSTYLE kettlebells this weekend in St. Paul, MN! Welcome to the family Comrades! A special congrats to Stephen and Diane of Condition Kettlebell Gym in Atlanta. Both will start teaching classes on a regular basis at the gym. Job well done - you've earned it!

For HARDSTYLE entertainment check out this video of Atlanta's own "Delaine of Pain" deadlifting Double Beasts. The video was shot by Dave "Iron Tamer" Whitley.

HARDSTYLE!

1st Birthday!

2008-10-13T21:08:00.001-07:00

Happy 1st Birthday to Condition Kettlebell Gym in Atlanta!

Delaine Ross opened Condition Kettlebell Gym on October 13, 2007. It is one of only two kettlebell only gyms in the nation. I am proud to say that I have been a member, assistant, and RKC at Condition Kettlebell Gym over the past year, and am very grateful for having met Delaine and the opportunities she has given me.

Again, Happy 1st Birthday Condition Kettlebell Gym and I wish you many more successful years to come!

Katie

Last Day to Save. . .

2008-10-11T20:53:00.000-07:00

Today, October 12th, is the last day to SAVE on the Sara Cheatham, Sr. RKC Introductory Kettlebell Workshop.

Save $50 today by signing up here for the workshop this coming weekend at Condition Kettlebell Gym in downtown Atlanta!

I will see you there. Be prepared for a memorable learning experience!

Katie

October RKC!

2008-10-09T18:17:00.000-07:00

I just wanted to wish the October RKC candidates from Condition Kettlebell Gym the best of luck this weekend at the certification. I know you've trained hard and prepared well. May you snatch hard and swing sharply many, many times this weekend. :-P

HARDSTYLE!

Workshop Correction

2008-10-02T20:34:00.000-07:00

Correction:
The Sara Cheatham Workshops in Atlanta, Ga on the weekend of October 18-19th is for both MEN & WOMEN who are looking to dramatically change their lives and increase their performance with Russian Kettlebells and Z-Health Performance Solutions.

Click here to sign up!

I look forward to seeing you there!

Katie

Who is Sara Cheatham?

2008-09-27T19:52:00.000-07:00

Sara Cheatham, M.S., Sr. RKC Instructor, Z-Health RIST (Level 4) and 9-S Movement Coach

What do all those letters mean for your health and kettlebell training?

Sara received her M.S. in Health Sciences in Community Health Promotion in 2004 from the University of Arkansas - Fayetteville.

She is the ONLY female Sr. RKC Instructor in a kettlebell system that is dominated by men. This designation also means that Sara has been hand picked by Pavel Tsatsouline, RKC Chief Instructor, as one of the top 13 Instructors in the RKC system! Thus, making Sara one of the leading female kettlebell instructors in the world.

Sara is also a top-ranking Z-Health Certified Trainer. She has successfully completed R,I,S, & T Phase (Level 4) certifications and has taken the first ever certification in the 9-S Movement Series created by Dr. Eric Cobb. This specialty Z-Health certification makes Sara one of the 28 highest ranking Z-Health Performance Solutions movement specialists in the world!

Sara has taught both kettlebells and Z-Health to athletes ranging from desk jockeys & weekend warriors to some of the nation's most elite Military Units.

More information about Sara Cheatham can be found on her Website and on DragonDoor.

To sign up for Sara's Workshop hosted by Condition Kettlebell Gym contact Delaine Ross via email at delaine@gymcondition.com or by phone at 404-380-1111.

Workshop Announcement

2008-09-24T21:06:00.000-07:00

Sara Cheatham, M.S.
Senior RKC Instructor
Z-Health Level 5 Movement Coach

Women's Only Workshop @ Condition Kettlebell Gym

Dates:
October 18th Downtown (11:00-3:00pm)
October 19th Alpharetta (10:00-2:00pm)

In this 4-hour kettlebell workshop Sara will teach the foundational kettlebell exercises that will:

- create dramatic increases in strength and flexibility

- tone abdominal muscles without a sit-up or crunch

- melt excess body fat in 1/2 the time it takes at a regular gym

- reduce pain to maximize your training and health

Additionally, Sara will also be applying Z-Health Performance Solutions techniques to:

- improve kettlebell form and technique

- dramatically increase your swing and snatch numbers

- increase overall efficiency and performance in all kettlebell exercises

Cost: $125 ($175 after Oct. 12th)

To sign up today contact Delaine Ross at delaine@gymcondition.com!

For further information or questions about this workshop contact Sara Cheatham at saracheatham@hotmail.com

RKC News!

2008-09-21T19:44:00.001-07:00

First, I would like to congratulate Jen Waak, RKC and Z-Health Level 4 Trainer for getting re-certified (the HARDSTYLE way) at the RKC this weekend in Minnesota! Nice work Com. Jen!

Promotions --> Senior RKC
Brad Nelson, Z-Health Level 4 Trainer & Just Married!
Will Williams
Doug Nepodal
Jon Engum
Shaun Cairns

Promotions --> RKC Team Leader
Cortez Hull
Dan John
Peter Lakatos
Jeremy Layport

:-)

Because Your Body S.A.I.D. So!

2008-09-19T05:59:00.000-07:00

If you have ever wondered why your back hurts when you’ve been sitting for a long time or why you’re unable to press the Beast or maybe just the 12kg, it could be due to one of physiology’s most basic principles. That principle is known as the S.A.I.D. Principle, which stands for Specific Adaptations to Imposed Demands. Put simply, your body will ALWAYS adapt to EXACTLY what it does!

Adaptations are always occurring in the body, with no breaks for a good or bad training session. Therefore, the S.A.I.D. Principle can work in two ways, for you or against you! Adaptations can work for you when you consciously make positive decisions. These decisions can occur anywhere at anytime including, but not limited to work, sleep, training, class, or nutrition.

Pause now as you read this and check your posture! Are you sitting with your feet flat on the floor, is your computer screen at eye level, is your spine in correct alignment or are you slouching? At this moment as you are adapting, is it a positive or negative adaptation towards your health and performance?

The S.A.I.D. Principle is important to any type of physical training, because your success relies solely on your ability to adapt positively to changes. It could be a new protocol that we’ve implemented in class, or that you’ve decided to go heavier in weight or work for a longer duration in a training session.

Try making conscious decisions in your next training session that will positively impact your success. If you’re getting tired and sloppy with your form, stop and take a breather. Once refreshed, pick up your kettlebell and give the next exercise 100% utilizing perfect form and technique. This will give your body only one adaptation choice - POSITIVE! Make this choice in every training session and healthy choices in other aspects of life, and see your body transform in ways you never thought possible.

Keep Moving,

Katie

P.S. If you want to learn more about the S.A.I.D. Principle and its application click on the Z-Health Performance Solutions icon at the top of this page. Don't miss out on an opportunity to enhance your performance and life!

Determined to Change

2008-09-08T12:25:00.000-07:00

Jason Wood is a fellow RKC and Z-Health Level 1 Movement Coach who researched the inspiring story of Ward Cinnamon. In 2-years Ward transformed his body with kettlebells.

Check out Ward's complete story with before and after photographs of his transformation on Jason Wood's Blog.

If Ward could make such dramatic changes, what is stopping you?

Calories

2008-09-02T19:55:00.000-07:00

I started a new training and nutrition program last Wednesday (8/27) and I've had quite a few reality checks in just under a week. The first of which comes from counting all the calories I consume daily. The reality check actually came on my "Mixed Day." This day comprised of restricted caloric intake for the first half of the day, and then a large quantity of calories post Training Session.

So, I knew exactly what I was heading for after my training session - PIZZA! Every college student's best friend (except mine). Let me say that the entire box of pizza sat in the refrigerator for 2 days, until my nutritional program allowed for it! (I know, that's kind of gross.) Did I mention it was free? I thought I was good for nearly the entire box, until I went to the Franchise Website and found out how many calories I'd consumed in so few slices.

Calories per Slice = 310 x 3 slices = 930 calories

Ponder: All nutrition labels calculate on a 2,000 calorie diet. In 3 slices of pizza I managed to eat half of the recommended daily value!

My questions for you: How many calories did you eat for breakfast and lunch? Did you have a training session today? Did you stop at 3 slices or did you eat the whole pie? Oh, and let's not forget the beer or two or more that you washed your pizza down with!

Kettlebells and Z-Health are great for fatloss, but did you remember to eat nutritiously? Z-Health, kettlebells, and nutrition integrated into a program just for you will yield the results you so desperately seek.

Knowledge is Power!

Katie

Z-Health Life In Motion Course Benefits

2008-08-25T19:52:00.000-07:00

Tailored to kettlebell enthusiasts, this 5-week “Life in Motion” course provides a solid introduction to Z-Health Performance Solutions. Katie will also show you how to harness your nervous system to improve performance much more quickly than you ever have before!

Expect to learn:

• How to use eye position to instantly press and deadlift heavier

• Simple movements to increase your squat range of motion or make that TGU easier

• The 4 elements that will let you get back to training 5 days a week

• How to harness your body's drive for survival and melt away excess body fat with kettlebells

• 7 ways to get out of pain in less than 5 minutes to maximize a kettlebell session

• How a simple technique will improve the explosiveness of your hip snap to dramatically increase your swing and snatch numbers

To sign up today, contact Katie at georgiazhealth@gmail.com or 910-827-2202.

Vacation Summary!

2008-08-23T20:47:00.000-07:00

My week long vacation in Seattle, WA was amazing! Jen Waak RKC, Z-Health Level 4 & 9-S Movement Coach was generous enough to let me crash at her house and tag along on some fun adventures. The photo above is from our hike at Mt. Rainier. I'm not sure much else needs to be said about the hike, I think the photo says it all! We also walked to the Woodland Park Zoo and celebrated the birthday of Jen's friend with a scavenger hunt. Needless to say there are some funny pictures of us at the zoo. We also went kayaking on Lake Union.

Of course, a trip to visit a fellow RKC and Z-Health Movement Coach would not be complete without experimenting with both kettlebells and Z-Health. We both made lots of progress over the weekend, and learned many valuable lessons about movement from each adventure! Jen and I also watched the Olympics until we couldn't hold our eyelids open and moment longer. I calculated that I stayed up until 5am eastern time watching the Olympics one night! :-P

Check out Jen's Blog for the daily posts of our adventures!

More thoughts to come!

Katie

Announcement

2008-08-16T16:23:00.000-07:00

Z-Health Life In Motion Course

This 5-week Life in Motion course is designed to provide a solid introduction to Z-Health Performance Solutions. A combination of movement and lecture, I will explain many of the how's and why's of R-Phase (Level 1) and show you the drills you need to instantly feel better and improve your performance. As an RKC, there will be an additional focus on incorporating Z-Health into kettlebell basics.

Cost: $175 (includes R-Phase Manual & DVD, value $85)

Dates: Wednesdays @ 7pm. Sept 3 - Oct 1.

Location: Condition Kettlebell Gym (Conference Room) Atlanta, GA

For more information or to sign up please contact me at georgiazhealth@gmail.com or 910-827-2202.

Vacation!

2008-08-13T18:48:00.000-07:00

I'm headed to Seattle, WA for my first vacation in too many years! I'm so excited and have high hopes for a busy, fun, and relaxing trip. Some of the things I plan to do include, but are not limited to:

-Sailing
-Hiking
-Kayaking
-Reading
-Swimming
-Photography
-Kettlebells
-Tanning
-Parkour/Free Running
-Sleeping
-Watching the Olympics

The sky's the limits or Mt. Rainier!

Peace,
Katie B.

Old Stomping Grounds. . .Different Activity

2008-08-11T14:40:00.000-07:00

Hi All:

I am currently back in my hometown of Lumberton, NC. I have successfully completed my summer school sessions at Emory University, and achieved some new certifications this summer. They include Z-Health T-Phase Certification (Level 4), RKC Cerfication, and Z-Health 9-S Certification (Specialty Certification). As you can see I've had a busy, fun and life changing summer!

Today I returned to Carroll Middle School and I brought my kettlebells along for an introduction to the field. In addition to receiving my 5th and 6th grade educations at Carroll Middle, I also played a ton of soccer on these fields throughout my childhood. I haven't played on any of the fields in over 5 years, so I brought my kettlebells along for some playtime. The workout went down like this:

Warm-Up: Z-Health Performance Solutions R-Phase
~ Get-Ups 8kg x 5/5

Circuit x 3
-2 Hand Swings 16kg x 25
-Farmers Walk 12kg+8kg x 60yds
-Clean & Press 8kg x 10/10
-Deadlift 32kg x 10

Finished the workout strong with plenty left in the tank for another solid workout tomorrow!

Live Strong,
Katie

Last Chance for a Taste

2008-08-03T18:49:00.000-07:00

This week is your last chance to drop by on Wednesday and Saturday to get a free taste of Z Health Performance Solutions. Please take this opportunity to come by and learn a little bit more about the science and theory behind the ankle cirlces and finger flexion/extension waves you perform both before and after your kettlebell workout.

Stay tuned for more information about the NEW 5-week Z-Health "Life in Motion" class starting in September!

Yours in Health,
Katie

What do you wear on your feet?

2008-07-28T14:41:00.000-07:00

Here is an article I wrote for the July Newsletter for Condition Kettlebell Gym about the importance of your shoe choices.

Enjoy!

What do you wear on your feet?

As most athletes who first meet Delaine and I at Condition Kettlebell Gym have noticed, we wear some pretty funky shoes – that is if we are actually wearing shoes. Well, here is the information you’ve all been asking us for about shoes.

First, we must start with the basics. In today’s age, shoes are a materialistic accessory that more often than not matches the color of clothing. Thousands of years ago, before the invention of air conditioning, cars, and the light bulb Neanderthals walked the earth BAREFOOT. And so should you! The Neanderthal barefoot approach is significant, because this is actually the most efficient and healthy method of walking and movement for your body. Anatomically, there are 26 bones in the foot and ALL of them should be mobile. When taking a step, the force from the ground starts at the heel and is distributed throughout the rest of the foot and body. If one of the bones in the foot doesn’t move efficiently or is jammed, the force from the ground is altered and the distribution throughout the rest of the body changes. What does this change in force mean for you? Put simply, changes in joint and postural alignment and PAIN! The pain can occur in the knees, hips, and/or lower back, etc.

So, you can’t walk the streets barefoot and you don’t want immobile and painful joints. Here are some shoe suggestions that will help minimize pain and postural changes and facilitate healthy and mobile joints:

Nike Free
Puma Alsten
Converse – Chuck Taylor’s
Puma Speedcats
Vibram Five Fingers
Adidas Samba
New Balance 790s
Adidas Chiba
Reebok Driving Shoes

These are all athletic shoes that are great options for athletic performance, everyday activities, and even work! If you don’t have any of these shoes in your closet, you should check your current shoes to see if they fit the profile. An easy test is to pick up one shoe and bend the sole. If the sole doesn’t bend with ease, or only in the toe area, you should strongly consider purchasing any of the shoes listed above. Basic things to look for are flat shoes with a flexible sole throughout the entire length of the shoe, which will allow for all the bones and joints in your feet to move freely and efficiently. Also, if you’re puzzled about where to look or all the shoe stores you’ve checked don’t carry the above shoes, trying some of the following websites:

www.nike.com
www.ebay.com
www.zappos.com
www.eastbay.com
www.vibramfivefingers.com

With a fresh pair of flat and mobile shoes you are well on your way to better performance with a more efficient and mobile body!

Keep moving,

Katie Bigelow
RKC Instructor
Z Health Level 4 & 9-S Movement Coach

Taste of Z Health Performance Solutions

2008-07-18T19:22:00.000-07:00

What's New?
~ Z Health Introduction @ Condition Kettlebell Gym: Downtown Location

When?
~ Saturdays: 10:15-10:45am
~ Wednesdays: 5:30-6:00pm & 7:45-8:15pm

What?
In these 30 minutes sessions I will describe why Z Health targets the nervous system and what it has to offer your nervous system. Basic principles and theory will be introduced and cemented with demonstrations and mobility drills. These sessions will help you determine how you can implement Z Health concepts in your daily life and kettlebell training. For starters Z Health can:

- Change your Body Composition
- Enhance your Performance
- Provide Pain Relief
- Prevent Injuries

Who?
Condition Kettlebell Members

>For more information visit www.zhealth.net

Keep Moving!

Welcome

2008-07-15T20:47:00.000-07:00

Welcome to my blog!

This blog will be an outlet for all of the questions and thoughts I have about life, learning, movement, and kettlebells. It will also contain some of my current kettlebell and Z Health training as well as articles and papers written for both school and training. Enjoy the ride!

I am currently taking one summer school class at Emory University and training clients with both kettlebells and Z Health.

Quote for the Day:

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

~Margaret Mead, Athropologist