Formosa Fitness

We just got the Biochem vegan protein in yesterday and all I can say is WOW! This is a great tasting protein. It really caught me off guard. The vanilla flavor is good and there's some fiber to the protein (unlike whey) but the taste is really good. Because of the fiber, you can get a thicker shake with the same amount of protein, too. I highly recommend this one! We have two canisters and I'm very reluctantly offering them for sale (I'd like to use it myself), so if you want one, you'll have to hurry before I drink it. :)

These are just a few of the guys that will be going through our first kettlebell certification in August. Jiayou! (That means "go for it!" in Chinese).

You need many qualities to become a trainer. But for kettlebell training in particular, the following three are very important. These are the things you should look for in a trainer, or if you want to become one then you should develop these qualities.

1. Kettlebell technique

This is of paramount importance. You can't hurt the client with poor technique. If all the other pieces are in place but this is off then nothing else matters. You have to be able to demonstrate proper technique in order to teach other people how to do it. And I don't play politics here. Kettlebell trainers love to argue minutia about techniques but the important thing is client safety. If the client is safe then the technique is likely valid. Whether or not a world champion uses a different technique is irrelevant.

2. Work capacity

This is a big pitfall with trainers. Just doing a few good reps with the kettlebell isn't enough -- you need to be able to do hundreds of correct reps straight. For male trainers, there really shouldn't be anything you can't do with the 16kg kettlebell. You should be able to swing it for at least 5:00 straight and do 100 snatches, cleans, etc. This is the capacity that the kettlebell trains. We're all about strength/endurance and trainers should have that quality. They should be able to show solid results with the kettlebell. An "I can't do it today" attitude isn't going to cut it. Kettlebell skill is about what you can do EVERYDAY, not once in a while when you feel like it. I can tell right away from just a few moves who really uses the kettlebell and who doesn't. Look for a trainer that has trained themselves to use it well.

3. Programming ability

I can change my workouts on the fly and you want a trainer that also knows how to program a workout given any limitations or special circumstances. BTW this is probably the Holy Grail in kettlebell fitness. Programming isn't widely taught or understood. It's an art form and few master it. I've learned through trial and error what works and doesn't. Beginning trainers can rely on programming by others but they should be doing their homework to understand WHY and HOW that program works. I can look at a program and usually understand just by looking at it what it's supposed to achieve and for whom (assuming the program is clear). You ideally want a trainer that can program that for you.

So use these three attributes as a guide and you can't go wrong.

Most people don't realize that holding the kettlebell overhead for a period of time is actually a core workout instead of an upper body one. Oh sure, you have to stabilize the shoulder and there are carry over benefits to the upper body, but the core gets worked hard. That's because you have to stabilize the mid-section in order to hold the kettlebell up.

And there's the alignment of the bones one over the other all the way down the kinetic chain to consider. Whent he bones sit one on top of the other, you can actually take an active rest in this position. People that don't train the kettlebell can't understand this, but it's true.

For proof, look at this clip of a Russian women's competition. Notice that they rest in the overhead rack position.

Overhead rack is a potent tool in your tool box. Use it often and skip the crappy crunches.

We had a great time yesterday introducing the kettlebell to a group of trainers in a local gym. They were a great bunch of guys and gals and seemed to enjoy the challenge very much. Here are some of the pics we took:

The following is a testimonial from one of my clients:

As somebody who's had a life-long interest in health and fitness, I was excited by Formosa Fitness's promise to deliver intensive, yet short workouts that give you results. I was not disappointed.

It was my goal to increase my cardiovascular fitness and to gain muscle mass. I was impressed with Dave's group classes and decided to see him on a one on one basis.

Dave also has most of the equipment that we use during classes on sale. I have purchased two items, and have been using them regularly at home, and I am very happy with the results. In addition to the fitness equipment, I also purchased some protein powder from Dave, which has aided my muscle growth considerably. I recommend the vanilla flavor!

Malan

Thanks, Malan. His results come from his hard work and our guidance. If you want results like his, contact us and get started!

The very first kettlebell certification course will be held in Taipei on August 7th, 2010. We will run the course from 10am-12pm and 1-5pm. The course is NT$8000 and limited to the first ten people that want to join.

We will be teaching and testing participants on the following kettlebell moves: swing, clean, press, clean and press, push press, squat, lunge, snatch and several other supplemental movements.

The course will be hard and the day will be long. I can't stress this enough. Participants will be expected to leave the course with a high level of kettlebell competency and prior use of the kettlebell before the certification is highly recommended! If 10am on August 7th is the first time you've seen a kettlebell, you're in for a very rough ride. Male coaches will be expected to use the 16kg kettlebell for ALL movements and females will use the 12kg (with the possible exception of the 8kg on press and snatch for females). Certification is NOT guaranteed. If I see poor kettlebell movements and a lousy work ethic, that coach will not be certified!

Attendance is limited to the first ten people that sign up and most of those spots are filled already. If you want to be among the first to get certified and you feel that you can help us set the standard for kettlebell training in Taiwan then we welcome you.

One of the biggest mistakes you can make regarding nutrition is to not start with a comprehensive plan. Many people read somewhere that fish oil is great so they think they should take it. And they hear about this famous book saying that all carbs are bad so they want to cut carbs. Then they watch a youtube video about how bad meat is or something like that and they try to change what they're eating now based on all this various advice they got from here and there.

The problem is this is a path to no where. It's a REACTIVE response to a bad nutritional situation. People get blown this way and that depending on what they read and hear and don't start with anything solid that will address most of the fundamental issues. A tried and tested plan is a ACTIVE approach because you put it in place and follow it. This allows you to tweak it later if something isn't working. When you're here, there, and everywhere with nutritional advice (and most everone is) then you're basically NO WHERE in terms of results. You'll never know what's working and what isn't.

The reason I stick with Precision Nutrition is that it's one of the best overall plans that people can actually live with and still get great results. There's also a huge community built around it for support. But if that doesn't appeal to you then find something that does and stick with it!

Announcing the official founding of Kettlebell Taiwan. This organization works with the IKFF -- the International Kettlebell and Fitness Federation. This organization is dedicated to spreading kettlebell and fitness throughout Taiwan and will carry on the high standards set by Steve Cotter -- founder and president of the IKFF.

We have lots of things in the works that the federation will be doing. First and foremost is a kettlebell certification run by the TKFA. The certification will last one day and be apporximately six hours long. Those wishing to take the certification are strongly encouraged to learn proper kettlebell technique first through me or one of our instructors before taking the certification. The cert will be difficult and it will be long. Proper physical performance of the technique is of the utmost importance and not everyone will pass. If I see that someone doesn't uphold the standard set by Steve Cotter and myself, then that coach will not pass.

Second, we have a kettlebell competition in the planning stages, sometime after our first certificaion. For those interested, the events will be clean and push press, and snatch. Each participant will have 3:00 total (1:30 left hand, 1:30 right hand) in each event. The total of left and right hands will be the score. The weight for men is 16kg and for women it will be either 8 or 12kg (to be decided).

Stay tuned for much more information!

Short answer: many things. But here's a quick sneek peak of just one: