The reviews are in, this class is a great introduction to kettlebells and is an excellent course for anyone wanting to learn to structure their own kettlebell workouts:

• Perfect — just what I was looking for
• For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
• I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

3 Hours…
15 Drills…
Unlimited Possibilities

As a kettlebell instructor, I frequently get asked this question: “How do I train with Kettlebells on my own?” This class answers that question!

Over the course of 3 weeks you will:

• Learn 15 kettlebell drills designed to challenge all parts of your body
• Practice drills and combinations, learning the correct form to prevent injury
• Get a list of local kettlebell resources, including gyms that have kettlebells and where to purchase them for use at home
• Obtain suggestions and routines for how to incorporate kettlebells in to your training program
• Receive personalized coaching to ensure the routine you create is the right one for you

Cost: $90 (payable in cash or check at the first class)

This is a three-week class. Course cost includes all three dates:
Meetup #1: Saturday, July 25, 10-11am
Meetup #2: Saturday, August 1, 10-11am
Meetup #3: Saturday, August 8, 10-11am

To sign up, email me jen@movefitfun.com

My latest column is up on Jen’s Gem’s for the Healthy Writer. This month I talk about the role of visualization for creativity and skill development — visualizing yourself doing something can be almost as effective as actually doing the activity (if you follow the rules). The article includes a study and some fun application

I have used it to learn my martial arts katas, rapidly advancing through belt levels with less physical practice time by reviewing them in detail in my head before sleeping.

What visualization success stories have you had? Comment below

Movement Fundamentals:

An Introduction to Z-Health

Thursday, July 2
4:30 – 5:30 pm

 
Z-Health blends eastern and western medicine in to a holistic system that helps people improve their health, alleviate their pain, and maximize their athletic performance

What to Expect

• Learn the 4 high-payoff drills that instantly reduces pain and/or improves mobility in 90% of clients
• Learn basic 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
• See how weak muscles are caused by jammed joints, and learn what to do about it

Cost: $20. Payable in cash or check at the workshop.
(Cost may be applied to future workshops or product purchases)

Additional Workshop

Opposing Joints & the Big X

Immediately following the intro workshop, I’ll do a second hours, we we’re going to dig deeper in to one of the key concepts involved in pain relief and mobility to discuss:
- Why understanding the Big X is critical to pain relief and mobility
- Which joints are related
- Why treating the site of pain isn’t always the best option
- Deeper dive in to hip and shoulder drills, and see the “X” in action

Cost: $20 (cash or check, payable at the time of the workshop)

Prerequisite: Must have attended one of my intro workshops.

To Sign Up

Email jen@movefitfun.com or call 206-819-0511.

Location

Office of Kara Lolley, ND LAc
Yakima Medical Center
307 South 12th Ave, Suite 11 Yakima, WA 98902

Since I’ve been teaching a lot of introductory kettlebell classes recently, I’ve been asked a lot of questions about what are the best kinds of shoes for kettlebells.

My answer is, none. Or, if you insist on wearing shoes, then I want you to wear something with a super-flexible sole. The feet are made up of tons of joints and receptors for a reason, to be in contact with the ground to help with stabilization and force transmission. Putting shoes on them for something as demanding as kettlebells does you a disservice.

Here is a great article by mc Schraefel about the biomechanical and neurological reasons why you should go barefoot: Kick off your Shoes, free your feet, show your nervous system you care

And, here is a great video of the impact of running with shoes on vs barefoot.

My latest column is up on WriteOn! Online. This month I talk about the benefits of finding time to stand during the workday.

Some of the benefits include: lowered stress levels, improved problem-solving skills by engaging more of the brain in your problem, and having more energy to get you through your workday.

I bought a standing desk almost a year ago, and could never go back to sitting all day!

Movement Fundamentals:

An Introduction to Z-Health

Thursday, June 4
4:30 – 5:30 pm

 
Z-Health blends eastern and western medicine in to a holistic system that helps people improve their health, alleviate their pain, and maximize their athletic performance

What to Expect

• Learn the 4 high-payoff drills that instantly reduces pain and/or improves mobility in 90% of clients
• Learn basic 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
• See how weak muscles are caused by jammed joints, and learn what to do about it

Cost: $20. Payable in cash or check at the workshop.
(Cost may be applied to future workshops or product purchases)

Location:
Office of Kara Lolley, ND LAc
Yakima Medical Center
307 South 12th Ave, Suite 11 Yakima, WA 98902

3 Hours…
15 Drills…
Unlimited Possibilities

As a kettlebell instructor, I frequently get asked this question: “How do I train with Kettlebells on my own?”

This class answers that question!

Over the course of 3 weeks you will:

• Learn 15 kettlebell drills designed to challenge all parts of your body
• Practice drills and combinations, learning the correct form to prevent injury
• Get a list of local kettlebell resources, including gyms that have kettlebells and where to purchase them for use at home
• Obtain suggestions and routines for how to incorporate kettlebells in to your training program
• Receive personalized coaching to ensure the routine you create is the right one for you

Cost $90.

This is a three-week class:
June 8, 7-8pm
June 15, 7-8pm
June 22, 7-8pm

Class is at Outrageously Fit in Ballard.

Reviews from Previous Classes

• Fun, effective way to learn kettlebells. Excellent course for anyone wanting to create their own at home kettlebell workout.
• For a workout and methodology of something most people know nothing about, Jen made the class welcoming, non-intimidating…and even fun
• I felt very comfortable with the training and knowledge presented in class. The small class size lent itself well to lots of personal attention

Email me to sign up jen@movefitfun.com

An interesting article out of Science Daily a few days ago. You can read the full text following the link below, but the short version is that people with relatives that have rotator cuff injuries are more prone to having them themselves.

Of course, researchers are wondering if there is a genetic component to it. I’ll be really interested to see where this goes.

What they didn’t talk about at all is how much interaction that the family members have with one another or how often they see each other. I talked a few posts ago about mirroring, or a person’s propensity to take on the movement patterns (among other people) of the people around you. Children are said to get 80% of their posture habits from one parent.

I’m extrapolating at this point, but if you take a genetic predisposition, and combine it with learned poor movement patterns, it would make sense that these injury patterns would show up in families.

Rotator Cuff Tears: Are They All In The Family?

Thoughts?

I was at dinner last night with some friends, and their 13-month-old son had broken his leg in an accident (hairline fracture). His injury was less than 48 hours old, yet he was in a great mood, laughing crawling all over the place, and generally just being a happy kid. His parents were talking about how normally he’d be trotting all over the place, but how small children, unlike the rest of us, are smart enough NOT to push through the pain. They readily recognize their limits, and simply stop. Interesting, and true.

Earlier this week, my puppy (OK, she’s 12) had major surgery. Same thing. She knows what she can and cannot do right now, and simply refuses to do what she can’t. Unfortunately for me, mostly what she has decided she can’t do is get DOWN from places she has climbed up in to (and she’s 65 pounds). While she lacks the common sense not to put herself in to those positions to start with, at least she knows when to call for help.

Pain is a signal from the body that something is wrong. It is meant to get our attention and get us to slow down. It’s asking our brain to stop whatever it is doing and pay attention, figure it out, and make it go away.

Both the 13-month-old and my puppy are listening to their bodies and recovering beautifully. Gotta love the nervous system!