Holidays Schedule

December 23rd, 2011

Hi folks this is the Kettlebell schedule for the holidays.

Saturday Dec 24th – no class

Thursday Dec 29th – 6pm

Saturday Dec 31st – 10 am

Happy Holidays!

Joel and Jeanette

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Kettlebell Foundations Starting on Saturdays at 11am at the Kay Arena

November 3rd, 2011

Come see us at our new location: 99 Wynwood Drive – at the Kay Arena (Crossman Community Centre)





Joel Melanson is the only certified Kettlebell Instructor in the area (Agatsu, Level 1)

Kettlebell Training for Men and Women:

For a smokin’ butt, tight midsection, strong legs, and sculpted shoulders, try Kettlebell training.

A kettlebell is a cast iron ball with a handle on it, and it truly is a miracle fitness tool. Russians have been using it for centuries, and now we see why. Not only is it packed with essential fitness benefits that target strength, coordination and cardiovascular endurance, but it also has the potential to promote injury rehabilitation. They are a great fitness tool for athletes, dancers, and regular men and women who want to be in the best shape of their lives. Kettlebell training is for anyone willing to try something different. The implications for developing phenomenal fitness are undeniable.

In this class you will learn and practice the proper technique for handling the kettlebell followed by an intense workout designed to challenge all fitness levels.

Saturdays – 10am

$90 for 12 classes or $10/class

Kettlebell Foundations:

Prior to joining our regular class you will be required to complete the 4wk Kettlebell Foundations session. In this session you will learn the basic Kettlebell moves and techniques that are necessary for efficient, effective, and safe training.

Saturdays at 11am

.

$60 for 4wk session

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Andrea Deadlifts 200lbs !!!

June 3rd, 2011

Not long after joining us at Inertia Fitness Andrea told us that her goal was to be able to deadlift 200lbs. Well tonight was the night!!! Not only did she lift 200lbs once she pulled 200lbs 5 times!!!

Congrats Andrea!!!

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Kettlebell foundations class starting soon! Saturdays at 115am space limited to 6!

February 28th, 2011

Kettlebell Training for Men and Women:

For a smokin’ butt, tight midsection, strong legs, and sculpted shoulders, try Kettlebell training.  

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***All Classes cancelled tonight (Jan 27th) due to snow storm

January 27th, 2011

Sorry for the inconvenience

Joel

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Another great article about our very own Jeanette Pearson!

January 19th, 2011

Bellyfit keeps you movin’ and groovin’

Even though I’ve never had a major weight problem, my middle years seem to be challenging my middle and the bikini days seem to be slipping away.

Enlarge Photo

CATHY DONALDSON/TIMES & TRANSCRI

Jeanette Pearson of Moncton’s Baladi Fitness demonstrates a move during a recent Bellyfit class.

I’m hardly alone.

Recent studies have shown that most Canadians are in need of more belly fitness, with bigger waistlines being linked to all sorts of health problems, from dementia and heart disease to asthma and breast cancer.

In my personal effort to battle the bulge, I’ve posted an oversized calendar on my office wall, one dedicated solely to exercise. (Some people keep a fitness log; I need more of an “in your face” incentive!)

I’m only four days in but am finding the calendar to be a great motivator, giving me a sense of accomplishment when I glance at what workout I did the previous day, encouraging me not to leave the coming day blank.

Also spurring on my desire to tummy tone was a recent call from Jeanette Pearson, owner and operator of Baladi Fitness in Moncton. She invited me to one of her Bellyfit classes.

“What a great name for a workout!” I thought after hanging up. Who doesn’t want a fit belly?

Bellyfit is what Jeanette describes as a fusion fitness experience for women. The one-hour group classes (maximum of nine ladies per session) offer a full-body workout with ample variety, a plus if you hate repetitive routines.

Before the class, Jeanette told me that in the first half hour, I’d burn calories and relieve stress with fun, easy-to-learn cardio moves infused with the fundamentals of belly dance and other dance elements. One of those “other” elements would be some “Bollywood” moves similar to dance steps popularized in recent Indian films.

In the class’s second half, I’d be sculpting and tightening with Pilates-type core work and yoga-ish stretches, Jeanette said.

The original concept of Bellyfit was brought to fruition by Canadian dancer and entrepreneur Alice Bracegirdle but is apparently being continuously expanded.

“Bellyfit is designed to connect you to the deep, primal feminine within while helping you find

strength to deal with modern day stress,” said Jeanette.

When I arrived to try Bellyfit at Baladi Fitness, located next to Fit for Her in Wedgewood Centre (1201 Mountain Rd.), I understood why the sessions are capped at nine. The studio is small, even cozier the night I visited since Jeanette was offering a free class. I gathered with a group of 12 and found a wee spot at the back of the room.

With enviable muscle tone and a very trim mid-section, Jeanette took the floor and gave a little intro info. She warned us not to be too concerned about getting all the right moves immediately since it takes a few weeks to learn routines. (In my unco-ordinated case, usually longer.)

Before starting the aerobic part of the program, Jeanette emphasized the need for women to bring more awareness to their pelvic floor area and encouraged us to frequently do pelvic tilt exercises. These involve tightening the abdominal muscles and squeezing the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a “neutral” position.

(A weak pelvic floor can lead to incontinence and other issues for women but research has shown that regular exercise can build those floor muscles.)

After our pelvic chat, the cardio portion of Bellyfit began. We did a series of moves reminiscent of a typical aerobics class but, as Jeanette had promised, livened up with belly dance, Bollywood and other dance styles.

Accompanied by a dynamic mix of music, we progressed through exercises ranging from leg lunges with undulating “snake arms” and a move involving a “shoulder shimmy” to a series of leg “kick backs” and a cool “Bolly hop” sequence.

By the time we hit the squats, everyone seemed to have worked up a good sweat. That continued as we followed Jeanette into “pelvic circles”, those hip-swaying, front-right-back-left movements that seem harder than they look (at least to your warrior, who – coincidentally – also struggles with hula-hooping.)

Jeanette then dimmed the lights and led us through a few basic yoga moves, including the Cobra, while still incorporating an interesting shimmy here and there.

I thought we were done but then came the planks, those push-up-like manoeuvres in which you keep your body in a straight line. They’re great to strengthen the arms and spine but hurt like heck when you haven’t done them in many moons.

After that core-burning segment, Jeanette led us through some final sitting-position stretches. Participants finished by giving her a rousing round of applause and grabbing schedules for upcoming classes.

Jeanette teaches a 9 a.m. Saturday session of Bellyfit, with others – taught by Julie Albert – offered at Baladi on Monday and Wednesdays at 6:45 p.m. You can buy a punch card for the weeknight classes ($80 for eight sessions, $90 for 12 or $150 for 20). The Saturday class has a $10 drop-in fee.

I’d give Bellyfit an eight of 10 on my Fun Factor scale, an 8.5 if there was a bit more wiggle room.

The class reminded me of the fun I’d had at an all-women Zumba workout last fall. Though I have no problem exercising with guys, sometimes it’s nice to let loose with the gals (especially when discussion meanders to the topic of female body parts!)

I liked Bellyfit’s blend of dance elements spanning the globe and can see how the workout is a celebration of women’s bodies and spirit.

And there’s no question that it’s a good workout: a 7.5 out of 10 on my Sweat-o-meter.

There are tons of body benefits. Along with lots of cardio, Bellyfit can help you build a stronger core, improve your flexibility and balance, and no doubt help you on the path to awesome abs. Woohoo!

Of course, there are the mind and spirit perks too. It’s a super way to reduce stress and feel energized!

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Kettlebell Foundations Class -starting Jan 15th at 11:15am!

January 10th, 2011

Joel Melanson is the only certified Kettlebell Instructor in the area (Agatsu, Level 1)

Kettlebell Training for Men and Women:

For a smokin’ butt, tight midsection, strong legs, and sculpted shoulders, try Kettlebell training.

A kettlebell is a cast iron ball with a handle on it, and it truly is a miracle fitness tool. Russians have been using it for centuries, and now we see why.  Not only is it packed with essential fitness benefits that target strength, coordination and cardiovascular endurance, but it also has the potential to promote injury rehabilitation.  They are a great fitness tool for athletes, dancers, and regular men and women who want to be in the best shape of their lives. Kettlebell training is for anyone willing to try something different.  The implications for developing phenomenal fitness are undeniable.

In this class you will learn and practice the proper technique for handling the kettlebell followed by an intense workout designed to challenge all fitness levels.

Saturdays – 10.15a

$90 for 12 classes or $10/class

Kettlebell Foundations:

Prior to joining our regular class you will be required to complete the 4wk Kettlebell Foundations session.  In this session you will learn the basic Kettlebell moves and techniques that are necessary for efficient, effective, and safe training.

Saturdays at 1115am

.

$60 for 4wk session    – Next session starting Saturday January 15th

.

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Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

August 21st, 2010

Yet another fine article from our friends at EliteFTS.com

_______________________________________________________________________________________________

By Tim Kontos, David Adamson, and Sarah Walls

For www.EliteFTS.com

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

1. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!

1. For women, toning is what happens when the muscle is developed through training.  This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

1. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking. 

1. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting   weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen.   The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges,   and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because   their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a   good chance the trainer might lose that client (a client to a trainer equals money). 

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough. 

If you’re a female athlete and training with heavy weights (or not), you need to watch   what you eat. Let’s be real—the main concern that female athletes have when coming to   their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing   drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more   complex when an athlete comes to a new school, starts a new training program, and also   has a considerable change in her diet (i.e. only eating one or two times per day in addition   to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get   slower, and then blame the strength program. Of course, strength training being the   underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain…it must be the   lifting.

10.  Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and   nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many   people do you know who actually know what they’re talking about, have lived the life,   dieted down to make a weight class requirement, or got on stage at single digit body fat?   Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a   weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of   the muscle. 

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

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Are you really working hard enough during your workouts?

August 20th, 2010

Here’s an excellent article by Adam Spizman from Elitefts.com

Throughout my years in the fitness industry, I’ve seen many things both good and bad. Working at a commercial gym for two years, I tend to see more bad than good.

Below is a checklist I came up with to help you determine whether you’re truly training or just wasting your time.

#1 Are you squatting or deadlifting regularly?
Hitting 3–4 sets of 135 lbs for 10 reps doesn’t count. You should be performing heavy deadlifts or squats at least one time per week. I’ve found that a heavy deadlift day and a squat day in the same week generally doesn’t work because it’s way too taxing on the body. Unless you’re doing these two exercises regularly, don’t come to me asking how to put on more muscle.

#2 Do you perform body weight movements?
My number one upper body movement is pull-ups, either body weight or weighted. If you don’t perform pull-ups regularly, get out of my gym. You’re wasting space. On top of pull-ups, there are hundreds of body weight movements that should be utilized in any training program. If you can’t move your body weight fluently, what good are you? And no, I don’t care if you bench press 500 lbs or more.

#3 Does your warm up last more than ten minutes?
If you don’t warm up prior to working out and have yet to get injured, chances are you aren’t training hard enough. I love the looks I get at the gym while performing my warm up. Just because you don’t sweat during your workout doesn’t mean you get to look at me like I have two heads because I’m dripping after a nice warm up. This is generally when I will perform my body weight movements as well as a nice dynamic warm up, some joint mobility, and of course, foam roller work.

#4 Do you perform hill sprints or regular sprints?
I always get a kick out of seeing people walk backward on the treadmill at 2.0 mph. “I’m tricking my body to raise my heart rate though.” Oh really…to me you’re just making a fool out of yourself. Try running sprints or hill sprints a couple days a week for an extended period of time and then tell me that you need to trick your body into burning fat.

#5 Are you incorporating complexes into your weekly routine?
These are a great tool that very few people use. Not only will they shed fat and increase your metabolism, but they also build mental toughness. Barbells, dumbbells, kettlebells, and sandbags are my four favorite tools for complexes.
 

#6 After the workout, do you look like you worked out?
Day in and day out, I see people walk into the gym and leave 1–2 hours later looking no different than they did when they entered the facility. Personally, when I leave the gym I look like hell. Between the sweat and chalk all over me, it looks like I’ve been through battle, which is exactly what just happened.
 

#7 Is jumping rope part of your cardio routine?
It’s amazing how few people still jump rope. Not only will jumping rope burn a lot of calories in a short period of time, but it will also improve your foot speed, which can’t hurt anyone.

#8 Do you take your nutrition seriously?
Anyone serious about weight training knows that a great deal of your results come from your nutrition. Not only does your food fuel you through your workouts, but it will also help with the recovery process. Anyone eating fast food and junk regularly isn’t serious about training. “You can’t outwork a bad diet.”

#9 Is going out to drink your major source of entertainment?
Great idea—lets bust our butt all week long at the gym so we can suck down thousands of dead calories and poison our bodies over the weekend (or worse yet during the week). If you’re serious about your training, lay off the drinking. This will benefit you in all aspects of your life (other than your sex life).

#10 Are you getting results?
If you’ve been spending a great deal of time at the gym without any results, chances are you aren’t training with the proper intensity. Give your program a couple months to work and if you see nothing, reevaluate what you’re doing. Do not jump from program to program. Give each particular program the adequate amount of time to work before reevaluating.

Chances are it isn’t the program—it’s your lack of intensity!

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Kettlebell Training Burns 1200 Calories Per Hour?

May 2nd, 2010

Ok, so people have been making wild claims about how many calories per hour you can burn with kettlebell training.

I know kettlebell  training works, and even I was skeptical.

But recently ACE (The American Council on Exercise) was so concerned about these claims, they decided to do a study on the calorie burn of kettlebell training.

ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates.  And they’re ultra conservative, they don’t do fads, they don’t do gimmicks…  they – they don’t even do new or cutting edge!  They’re oldschool.  They want proof.

They’re kind of like a fitness Consumer Reports.

And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud.

In other words, if they say it, it’s real deal.

They’re study on the calorie burn of kettlebell training blew me away.

Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

That’s 1200 calories per hour y’all.

And that doesn’t even include the afterburn.

I knew kettlebell  training was awesome, I didn’t know it was that awesome.

But it totally explains the results people get.

Read the whole study here- kettlebell

Article courtesy of Josh Hillis

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