ROD 123113


Tuesday, 31Dec13


Kettlebell Complex

Let’s send out 2013 with a BANG! with this KB Complex. This is a 6 rep / four round long cycle complex of KB movements. Long Cycle means you do not place the KB on the floor during the movements you swing into the movement each time. Those with an asterisk will denote 6 right side / 6 left side switch. Men 16K+ / Women 12K+

For Time…

  • H2H Swings *
  • Cleans *
  • Presses *
  • Racked Squats *
  • Rows *
  • S/L Deadlifts *
  • High Pulls *
  • Kneel-Stand-Kneel * (right side KB-right side lunge)


New Year’s Fitness Resolutions: Realistic Goals Can Equal Real Results

It’s no secret that gyms and health clubs can be pretty busy places in January. Resolving to get in shape or lose weight is a common way to start the New Year. We at NLP say, resolutions do work – if they’re done right.“You have to go into it with a plan. A lot of times, resolutions fail because we set goals that are too lofty.We suggest that it’s important to be realistic about what you can and will do. Setting unrealistic goals is a recipe for getting off track. Consider what we do when we make a New Year’s resolution: we look at where we are in some area of life, think about where we want to be, and then set ourselves a goal to get there. We are tired of feeling chubby and lethargic, say, and want the improved appearance and greater energy level that comes with greater fitness. So we resolve to take up a membership at NLP and plan to do it three times a week.“If you resolve to never eat sweets or to workout every day of the year, that’s very unrealistic.  Getting off track is part of the process. If it happens, wake up the next morning and reinforce your goal.

  • Write down your resolution or share it with a friend.  “Studies show if you have a support system or share your goal with someone, you’re more apt to stick with your plan and be motivated”
  • Reward yourself. “As you reach small milestones along the way, give yourself a fitness-related reward. For example if your goal is to lose 75 pounds, celebrate that first five or ten pounds you lose with a new pair of sneakers, a fitness DVD or maybe a manicure.
  • Start small.  “It can be as little as a 15 minute walk every day to begin. The most important thing is just to get started.”

It is a sad irony that those who write off New Year’s resolutions because so many fail reinforces the passive approach to life that causes so many resolutions–and so many other dreams–to fail. The solution to failed New Year’s resolutions is not to abandon the practice, but to supplement it with a broader resolution–a commitment to a goal-directed life.

This New Year’s, resolve to think about how to make your life better, not just once a year, but everyday. Resolve to set goals, not just in one or two aspects of life, but in every important aspect and in your life as a whole. Resolve to pursue the goals that will make you successful and happy, not as the exception in a life of passivity, but as the rule that becomes second-nature.

If you do this, you will be resolving to do the most important thing of all: to take your happiness seriously.