A little too much!!!

My workout routine was 3 sets of:

- 30 sec. Tactical Lunge 12kg
- 30 sec. Double Clean + Press 12kg

- 30 sec. Renegade Row 12kg
- 30 sec. TGU (No hands) 12kg
- 30 sec. Swings 12kg
- 30 sec. Jumping Jacks
- 30 sec. Snatch (15 sec./arm) 12kg
- 30 sec. Medicine Ball Slam 12lb
- 30 sec. Rope Waves
- 30 sec. Vertical Jumps

3 minutes rest between each set

5 months and 1 week pregnant (21 weeks)

Another Workout:

* 3 Sets of:

- 6/6 Walking Lunges 12kg KBs
- 10 Supino Bench Press 12kg KBs
- 10 Supino Over Head Triceps 12kg
- 45 sec. Farmer's Walk 16kg KBs

* 5 Sets of:

- 10/10 Snatch 12kg
- 20 Swings 12kg

Resting 1 minute between set

This was a better workout for me at this time of my pregnancy!

More Kettlebells during my pregnancy

I took Franz class today. It was an awesome class!!!

We started with a circuit of 3 exercises:





Gorsky Lunge 4 x 6/6













Renegade Row 4 x 5/5











Swings 4 x 10/10















The second circuit was:




See Saw Press 3 x 5/5


















Suicide Cone Sprints 3 x 5 cones

Kettlebells!! They have played a big role during my pregnancy!

I am in my fifth month of pregnancy and we are having a GIRL!!!

The first month was fantastic! The second, third and fourth month were very challenging. A lot of nausea and poor energy.

Kettlebells have been my savior :)

My favorite routine so far is:

Snatch 10 x 10/10 Resting 1 minute

... and to watch my TV segment click here!

Routine during pregnancy!

I am feeling better and better!!!

It is amazing to know that a beautiful girl in growing inside me.

One of our workouts we (me and my baby) have done is :

* Romanian S. L Deadlift 6/6x5
* Hight Pull + Snatch 6/6x5

* Pull Ups 3x3
* MB Slams 20x3

We are so excited about this new change in our life!!!!!!!!

Working out during pregnancy!

I cannot say that it has been easy to even think to take a kettlebell and to start swinging it and moving it around but it is AMAZING how great I feel after each workout.

These have been my workouts:

ROUTINE A

Single Leg Deadlift 3 x 5/5 (Double 12 kg KBs)
Snatch 3 10/10 (12 kg KB)
Single Bent Over Row 3 8/8 (12 kg KB)

Single Clean + Squat + Press 3 x 5/5 (12 kg KB)
High Pulls 3 x 10/10 (12 kg KB)


ROUTINE B

Snatch 10 x 10/10 (12 kg KB)

Supine over head triceps 3 x 10 (12 kg KB)


ROUTINE C

Gorsky Lunge 3 x 8/8 (Double 12 kg KBs)
DB Military Press 3 x 5 (12 kg KB)
Swings 3 x 20 (12 kg KB)
Up & Down Plank 3 x 4/4

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)


ROUTINE D

Snatch 10 x 10/10 (1 minute rest between set - 12 kg KB)

We are blessed!!!

Wow!!! This is a big change to my life....

and to my body too :)

I have 2 months and 3 weeks pregnant!!!

The first month I felt fantastic but after those first 4 weeks....


* I started feeling very tired.
* Nauseated ALL day.
* I haven't eaten any protein since then.
* I have been eaten lots of fruits, oatmeal, yogurt, crackers, vegetables and rice.
* I have lost around 10 pounds (that has been great).
* Poor energy.


You can not imagine how happy Franz is and how awesome he has been with me. He is taking care that I am ok and spoiling me all the time.

Well.... 7 more months to go! :)

Seminar in San Diego, CA and Miami, FL

UPCOMING EVENTS....

REVOLUTION KETTLEBELL FAT LOSS SEMINAR!

If you are serious about committing yourself to better health and to getting lean and losing the body fat you no longer want, than click the link below and sign up for this seminar. If you are a strength coach and trainer, find out how simple these principles are to teach and how practical they are for clients. TAKE ACTION NOW!

Come and learn directly from RKC TEAM LEADERS and two of the best and most experienced Russian Kettlebell Certified Coaches: Franz & Yoana Snideman

Sign Up TODAY!
Early Registration Discount

What People Are Saying….

“I have seen this question many times on the dragondoor.com forum: ‘How do I motivate myself to train?’ I used to answer: ‘I have no idea.’ Now I answer: ‘Revolution Kettlebell Fat Loss Program by Franz and Yoana Snideman.’ ”
- Pavel Tsatsouline, author of Enter the Kettlebell!

I can't thank you both enough for your warmth and hospitality, and I know I speak on behalf of everyone there. You went way beyond the call of duty, and I really felt like I was visiting a couple of friends at their home, rather than two "trainers" at a gym.
The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.
Thank you both so much for your time and energy, and for being such real people.
- Camilla

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job. I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

- Roger

The training was great! I felt that I learned a great deal that I can take with me to improve my workouts as well as my clients. The nutrition part was great as well. The coaches were very informational. I feel that I am leaving with a sound knowledge.

I can't wait to get started!

- Jennifer Peters

Sign Up TODAY!

Early Registration Discount

New Latin/American Girl!

I am soooooooooo happy to be an American.

The ceremony was BEAUTIFUL.... from 1525 new americans I was the only one that got flowers :) Franz took care of all details :)

The process was very fast and simple. This country really works!

The reading, writting and verbal questions were interesting.

I bet that I know more US history than some of you :)

We celebrated the occasion by having a fun get together at Revolution friday night.

Best,

Yoana (The New Latin/American girl)

The 300 Spartan Workout!

A couple weeks ago I went with Franz to see the "300" movie. I loved it! It was amazing to see the bodies of the actors. Each one tried to look like my husband. Let me tell you, they did a great job!

I saw the fitness training trailer for the movie and I was surprised to see how similar it was to our trailer.


http://www.revolutionlajolla.com/Video_02.aspx




http://www.youtube.com/watch?v=w6Eyg32W4aE

What do you think? :)

Revolution Kettlebell Fat Loss Seminar

The Revolution Fat Loss Seminar!

What a fun saturday it was. We had a great group of people show up, very motivated and hungry to learn more. The seminar consisted of all the Kettlebell exercises in the Revolution KB Fat Loss Program book and DVDs. Overall we tried to stay true to the program as it is outlined in the book and that seemed to work very well. The group learned the movements very well and quite quickly. Because of that we were able to get through all the exercises and devote some time to talking about nutrition and the principles that we teach at our facility. We finished with an amazing 25 minutes workout!

I can't thank you both enough for your warmth and hospitality, and I know I speak on behalf of everyone there. You went way beyond the call of duty, and I really felt like I was visiting a couple of friends at their home, rather than two "trainers" at a gym.

The price of a plane ticket and the fee for the workshop was well worth it, even if just to meet and talk to you both. I walked away with more confidence in my lifts and some extra knowledge about nutrition and the body that most people don't talk about.

Thank you both so much for your time and energy, and for being such real people.

Love, Camila

Hello Ken, Franz & Yoana,

First of all I must say thank you very much for the great seminar! It was a very good experience for me. I learned a lot and it really helped get back into my workouts. You all did a great job.

I also spoke with my friend Jen on Sunday and she absolutely loved it, she was very pleased with all of you! She said she really liked the structure of the seminar. She said it was great to be able to ask a lot of questions interact with you guys and really learn each exercise and variations. She can't wait to start including kettlebell exercises into her client's workouts.

Thanks,

Roger

Lots and lots of great instruction demos and pointors. A lot of individual help with problems. I feel pretty discoudged right now but It will challenge me to keep working harder. The nutrition advice is very very practical with an excellent blend of common sense and science.

I am really glad I came!

Theresa Nesbitt

The training was great! I felt that I learned a great deal that I can take with me to improve my workouts as well as my clients. The nutrition part was great as well. The coaches were very informational. I feel that I am leaving with a sound knowledge.

I can't wait to get started!

Jennifer

Hi Yoana and Franz
It was such a pleasure meeting you. You made feel welcomed and so I didn't
mind it so much that everytime I looked in the mirror saturday, that I was
so overweight compared to everyone else.
Thanks for showing me alternative to the exercises that I couldn't do.
I feel you have a real good nutrition and exercise plan.

Thank you both so much
Mimi

Dear Yoana & Franz

Thanks so much for such an inspiring workshop. I was very happy to come home
and get back to work. After 2 hours of dancing I had my kettlebell workout
with my trainer. I easily did 75 snatches and then 3 sets of 20 swings with
the 24 KG kettlebell. That was the BEGINNING of my workout. I will work hard
on trying to get the lunges, one legged dead lift and turkish getups. It was
great seeing you again - you are both really great trainers and fun people.
The nutrition information was top notch.
Thanks again

Theresa Nesbitt

Great Class at the Track

This last Saturday we decided to teach the regular 8:30am class at the track.
I am usually the one who teaches the class but I dedicated the hour to take pictures :) as Franz was taking the victims... Ooops,... the clients through a great workout!

Class:

30 Minutes Warm up + Track Drills

4 x 20 yard sprints

4 x 40 yard sprints

100 yards of Bear Walks + Walking Lunges (switching every 20 yards)
Cone Box drills
Counder clockwise x 3
Clockwise x 3
Explosive MB Squat Push 8
Explosive MB Back Toss 8
Plyo Squat hops up the Stadiums 5 Times

This is Lisa. She is 6 months pregnant. Nothing stops her from working out. She is definately an inspiration to every woman.

Laney & Kristee.

Sisters, professionals, Moms and

both are in great shape!









Rich & Dawn! They are the inseparable couple.

I always have to push my clients to keep their routine. I do the opposite with Michael, 57 year old.

Great Job Guys!!!

Performing and Teaching

There is a HUGE difference on performing and teaching……… Kettlebell specially.

I had the great opportunity to learn how perform Kettlebell and understand the system over a year before I was certified. And to be honest I thought that it wasn’t necessary to get certified. Did I teach some drills to my clients before I went the RKC? Yes I did. Did I have challenges teaching and correcting? Yes I did and I still have.

The human body is an amazing and beautiful machine and even though I work with human bodies all the time, none of the look or function the same…. Wow!!!! They are all different. Going to the RKC and constantly participating in seminars is an amazing opportunity to learn how to apply the principles to a specific individual.

Learning NEVER ends and the RKC system is one of the best, practical and easy ways to learn “practical” skills that you can apply immediately.

Even though I am the youngest of seven Venezuelan athletes, have a degree in Physical Therapy, have the RKC certification, continue to participate in many workshops, seminars, have worked with clients for over 12 years, am being married to a knowledgeable husband and have dedicated my entire life to fitness and health… I still feel that I have a huge way to go.

The truth is that learning never ends. Rather than being goal oriented, Franz and I have made it our lifelong goal to be “GROWTH” oriented. That way we know we will always strive for growth and not just goals. Goals will be met, than what? If you are growth oriented you will never “Arrive at a destination” because life really is a journey of growth (if you choose it to be).

~Yoana

Great Class!!!!.... as always :)

Due to high demand we have opended more classes at Revolution Fitness. It is amazing how the group is getting stronger and stronger. I am very impressed and blessed for the kind of clients we attract.

.... But this morning I had the "honor" of having in class Joe Decker and his very nice and strong girlfriend Nicole.

Joe is recognized as "The World's Fittest Man." He is an ultra-endurance power athlete. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit.

The Class was:

Tactical Lunge 10/10 x 4
One arm Clean + Press 6/6 x 4
Renegade Row 5/5 x 4
Swings 20 x 4

Pull Ups 5 x 3
Medicine Slams 15 x 3
KB Farmer's Walk 30 sec. x 3
Rope Waves 20 x 3


What Joe said about it:

Hey Franz! Missed ya this morning. Yoana did an awesome job! Her class was so much fun, but very challenging. I'm going to have to have her come out and teach Bootcamp with me. She'd hurt all the boys! haha...

Yoana! Thank you so much for the workout this morning! It was a lot of fun and challenging. You've got to let us make it up to ya sometime. I hope you guys have a great weekend!

~ Joe Decker, "World's Fittest Man"

Great Time in Miami!

I recently went to Miami with my husband. We wanted and needed a few days to relax and what a better place then Miami to do that.... at least for me since I am from Venezuela, so I feel that I am in my country every time I go there. :)

...but we didn't have good luck. The weather was really cold but anyway we had a great time. We walk, walk and walk alot!

I ate sooooooooo much but it was worth it :) Wow!!! Venezuelan food is amazing!

We also stopped by Anta's Fitness and Self Defense. It is such a great place. They have every thing you need to get a fantastic workout (Kettlebells, Clubbells, Medicine Balls, Rings, Rope Climbing, etc.)

If you are in Miami and want to train, you better stop by this place. The owner is Julio Anta.

http://miamikettlebell.com

I loved going to Miami but being seated in the plane for some many hours without doing anything.... Killed me, so the first thing I did when I came back was picking up my baby dogs (Rex and Chewbaca) and went to take a Bikram Yoga Class.

It is great to be back in San Diego and to be training once again!

How I Pressed the 24kg Kettlebell

Many women ...... maybe many men too :) would love to Press the 24kg Kettlebell.

I have been asked several times how I built my strength levels to be capable of pressing it. Here are some of my thought and experiences. I hope this helps.


* Tips for learning how to press heavy

Tip # 1 - Learn how to deadlift. The secret for me in learning to press heavy was discovering how to press against the earth and generate force and tension from the ground up. If you do not know how to use the earth to your advantage, it is hard to lift or press anything heavy. The beauty of the deadlift is that it teaches you how to intergrate your body into one harmonious machine and it teaches you how to generate maximum tension. And of course those of you out there who have deadlifted heavy know what I mean. The amount of tension and focus you need to "GRIND" a heavy weight and pull it off the floor is amazing. That is why I say learn how to deadlift correctly and your press can do nothing BUT improve. Once I "got it" and figured out how to tension my body, the 24kg KB went up.

Tip # 2 - Make your clean powerful and crisp. The secret to a great press is a powerful and focused clean. If you clean the KB and allow it to land on a loose, soft and lazy structure, forget it partner. You are not going to press anything respectable. You must clean the weight by loading the hips first, then by "POPPING" the hips. From there you aggresively grip and wrap your hand around the bell and almost "PULL" it into your body. The second you complete the clean, IMMEDIATELY start the press. I think it is a big mistake to wait too long after the clean. Clean the KB and start the press. Don't let your body LEAK any power and tension.

Tip # 3 - Be aggressive and know that the weight will go up. You must see the weight going up in your mind's eye prior to lifting it. Press the weight is your mind several times, know you can get it, and own it. Remember that feeling. Half the battle is in your thoughts and mind. If you are lacking belief and confidence, forget it, you have already lost. You must be CONFIDENT, FOCUSED, and ON PURPOSE.

Tip # 4 - Don't give up on the press. Many people the second they feel struggle give up on their press. Don't do this. Any weight that is heavy will challenge you. Know that it will be a challenge. As soon as the KB starts slowing down or you hit a sticking point, that is where all the prior training of deadlifting and tensioning techniques come into play. If you have done your homework on the other tension exercises, your press will automatically improve.

Tip # 5 - Learn how to press from the lat. I highly recommend that all women (and men) who want to press a heavy KB learn how to do weighted pull ups. Much like how the deadlift teaches you how to "COMPRESS" your body, the pull up teaches you to engage the lats. The strongest pressers I have ever seen all have well developed lats and very strong pull ups. If you can learn how to press from the lat your press will get better, PERIOD!

It sounds like a lot I know, but this is what has worked for me and what works in the real world.

* Sample Routine

Monday
Deadlift 5 x 3 reps
Pull Ups 5 x 1-3 (or whatever you can do. Negatives are a great way to learn how to do a pull up)
Snatches 5 x 5 reps (As heavy as you can safely go)

Wednesday

Clean and Press 5 sets x 3 reps per side
Double KB Front Squats 5 sets x 5 reps
Turkish Get Ups 3 sets x 2 reps/side

Friday

Single leg deadlifts 5 x 5/5 reps per side
See Saw press 4 sets x 5/5
Swings 5 sets x 20 reps (for conditioning)

Of course this is an example program that would work for most people. However keep in mind that following a cookie cutter routine is not optimal. Please contact me if you have any questions. Remember that what makes a program successful are the principles behind it. A great program is only as good as the focus and attention to detail you give it.

Watch this video of me pressing the 24kg. The techinique is alittle off :)

I haven't trained with weights for a few months.

Blessings!

Let me know your results!!!

Best,

Yoana

A little of...

I have been away from weight training for over a month. I needed it! I wanted it! but I can't believe that I could be away from lifting weights for so long.

I have been taking Bikram's Yoga instead. It is good for now.

I want to get more flexible and I know that I have to spend more time stretching. It is hard for me to dedicate time to stretching so taking these classes pushes me to do it.

Results:

- More Flexible.

- Mental Calmness.

- Less Stress.

- Better Single Leg Balance.

- Increase Strength..... I have never press the 24 kg Kettlebell as easy as I can now.

Some Tennis Elbow Problems? Try this!

Lie down on your stomach with your hands under your body and palms facing the floor.

Lift one of your legs and hold it for 20 seconds. Switch leg and hold for 20 seconds too.

Now Lift both legs and hold them for 20 seconds.

Repeat twice!

Health is a Verb!

Thanks to Joe Sarti for sharing this cool website to make your own motivational posters!

Taking it easy!

I have been training very easy... talking about weight. I am training for active recovery and into increase my GPP (full body conditioning).

I did today:

4 Sets

A-1 Medicine Ball (50lb) Shouldering Squat 5R + 5L
A-2 Alternating KB (12k) Renegade Row 5R + 5L
A-3 Rope Waves 20

4 Sets

B-1 Single KB Over Head Dynamic Lunge (12k) 10R + 10L
B-2 KB Bent Over Row (12k) 6R + 6L
B-3 KB Standing Over Head Triceps 10
B-4 Medicine Ball Slams 20

I started with some Joint Mobility and I finished with some stretching exercises.

It was great! and I had a good time!