Lame Exercise #5
BOSU Ball
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B-Rad
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Lame Exercise #4
Reebok Core Board
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B-Rad
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Lame Exercise #3
Elliptical Trainer – a classic hamster exercise.
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B-Rad
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Lame Exercise #2
Have you ever seen a treadmill used like this?
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B-Rad
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Lame Exercise #1
The Ultimate Warm Up! 
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B-Rad
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I rarely hold back. However, there are times when even I refrain (I know it’s hard to believe for those of you who know me). Nitro is the “people’s” superhero. Nitro is my “inside voice.” I’m not saying…I’m just saying. Enjoy!
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B-Rad
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My long lost cousin Nitro. He and I have some “special” blogs planned for your viewing pleasure
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B-Rad
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Excuses. Excuses for NOT doing something–in this case, exercise–are actually REASONS FOR DOING SOMETHING. Self-talk is powerful. Carry around a notebook for 48 hours and write down EVERYTHING you say to yourself. Let me know the heavier scale…positive vs. negative self-talk. Here is SHORT List of excuses I hear on a weekly basis…
I don’t have time.I’m too busy.I travel a lot for my job.I have 2, 3, 4 kids.My doctor says I’m “OK.” (aka: “I’m LAZY.”)I just had a baby.I’ve tried 7 other exercise programs and they’ve all failed.The gym intimidates me.Exercise is boring.I’m too old.I’m too young.I’m too fat.I’m too thin.I don’t know where to beginI have a thyroid condition.I’m on too many medications.I’m depressed.I’ve tried 17 diets they’ve all failed.Exercise is painful.It’s too expensive.I’m too out-of-shape.I’m not ready for commitment.I don’t have any equipment.I’m too tired.I have to get in shape BEFORE I start kettlebelling or personal training (huh?)And my ALL-TIME FAVORITE…I have a hang nail.When I was 16, I developed a MAJOR low back problem at the time. I am sure this was developing over time and then one day “BAM!” I bent over to tie my shoe and could not get out of the fetal position. After some X-Rays here is what I discovered…
A spondylolisthesis. I actually have 6 lumbar vertebrae instead of 5 (maybe that’s why I’m so screwed up 
and the 6th one has a hairline fracture which is basically permanent. Here’s what MY back looks like…
Yes this is an x-ray of MY LOW BACK. Notice how the last lumbar is shifted forward 30+ % off my tailbone. Remember, this was discovered when I was 16 years old playing hoops and running track & cross country. Now I am 32 years old and feel better now than I did then. In spite of this “condition”, which by the way is as common as 1 in 8000 people, I still am LOVING feats of strength and training my ass off because I love strength and conditioning. And I am doing all of it PAIN FREE!
Here’s what I’ve accomplished since discovering my low back being not “normal” (what IS “normal?)
…you get the idea.
This is NOT meant to brag on me. It is to show you that despite circumstances out of my control, I chose to continue down a path I loved. And because of it “what doesn’t kill you, MAKES YOU STRONGER.”
Crank it!
B-Rad
Today’s St. Paul Fitness Boot Camp RAD spotlight is on Kathi Burger. This is one of those amazing transformations that are FAR beyond the physical. Kathi is a new woman full of confidence AND sassier than ever. And you can meet her at RAD Boot Camp almost 6 days per week!
Cellulite Fighter…
When my son went off to college I thought that my life was coming to an end. After a year of feeling sorry for myself I decided to go back to school to complete my degree. I threw myself into work and college in order to keep my mind off of my loneliness; I went from an active, healthy, happy lifestyle to a sedentary, unhealthy lifestyle. I did not realize the consequences of my new lifestyle until I saw a picture of myself 80 pounds heavier and aged 20 years.
Using the treadmill and free weights at work I managed to lose a measly 5 pounds in a year and half.
A friend of a friend told me about Rad Boot Camp. I went to see what this was all about. I lasted 15 minutes of a 30 minute sample routine. I was so out of breath and sweating so much I could not believe this feeling.
I started with Rad Boot Camp in May of 2007…from June to July I lost 7.5 inches all off of my thighs, hips, waist, and bust and I’ve lost 3 pants sizes…a size 14 to an 8. …THE CELLULITE IS GONE.
Now at the seven month mark I’ve lost 20 inches and 30 pounds! Brad is the best because he is constantly challenging me and he holds me accountable to our meal plans. I could not find a better instructor than Brad or a more complete fitness routine than Rad Boot Camp!
Kathi Burger- Afton, MN
Age 43
Management Analyst State of Minnesota
Brad: Take me back a few years…where you were physically, mentally, etc… Everything previous to RAD Boot Camp / Kinetic Edge / Kettlebells?
Kathi: This is a not an easy question and it will lengthy. Being a single parent my life revolved around my son from the day he was born. He graduated from high school in 2001 and left for college. I did not realize how lonely and how empty my life was without him. I filled this void with alcohol. In 2004 I decided that I needed to pick myself up and go on with life. My son was going to graduate from college in 2005 and all I have done since he left was feel sorry for myself. In the fall of 2004 I enrolled in college. I worked full-time and pursued my Criminal Justice degree at night and on weekends. Being out of school for over 20 years I knew that I had to make a total commitment to myself if I was going to get my degree. If I was not working I was studying and the only physical activity that I allowed myself was during my lunch hour. I would workout in the weight room at my work – between the bicycle, the treadmill and weight training I made sure that I was moving for 30-45 minutes a day. In May 2005 my son graduated from college and had gone from size 4 to size 14 at this time. In the fall of 2006 I was still in a size 16 even though I was moving my body for 30 to 45 minutes a day – I did not realize how big I was getting until my son sent me a picture of myself from November of 2006 – I received the picture in March 2007.
In the March of 2006 I got a new supervisor at work. Due to my supervisors’ inability to understand state law and DOC policy – the stress at work doubled for me along with the responsibility of my supervisor’s job duties. Now my job became a stressor in my life, not the duties but having to deal with an incompetent supervisor and the only answer afforded me was that I would have to take on the added responsibility of the supervisors duties until she could handle the duties – she never was able to handle the duties and left the unit after 18 months. Between the stress of my job, the stress of school, the emptiness depression, and the self-pity I was fast on my own downward spiral.
With my graduation in sight I decided it was time to take my weight gain serious. My co-worker and workout partner got an invitation to an AdvoCare/kettlebell Introduction and we decided that we had nothing to lose so we went to the introduction and the rest is history.
Brad: What were your biggest frustrations about your body?
Kathi: The biggest frustration/surprise with my body was age. There were many factors that played a part in my weight gain, however my body reacted to the weight gain. There is actually an age – it is different for everybody but I would guess it starts around 35 years old that your body responds to diets and exercise differently. For two years I fell for the 30 minutes of exercise a day routine and hit the treadmill five days a week. Then I went to 45 minutes a day and still could not drop more than five pounds. It was like my body would not let go of the weight.
Brad: What else have you tried?
Kathi:
Starvation
Step Aerobics
Plastic sweat suit
weight training
liquid diets
detoxification diets
Over the counter pills
Prescription diet pills
Grapefruit diet
Running
Walking
Run/walk
Jumping Jacks
Jumping rope (totally not successful)
I tried everything but the cabbage soup diet.
Brad: How did you meet Brad / come into contact with RAD Boot Camp / Kinetic Edge / Kettlebell Training?
Kathi: A co-worker/workout partner was given a flyer for an Advocare Introduction/Kettlebell demonstration. I was interested in the kettlebell workout and my co-worker was interested in the Advocare. We attended this event for totally different reasons, Deb was looking for the miracle pill that melts fat off your body – I knew this did not exist unless you mixed it with a killer workout. We sat through the Advocare seminar and finally the 10 minute kettlebell introduction. After about 5 minutes, my heart was pounding so hard in my chest and I had sweat dripping down my face and chest – I knew this was a killer workout. The same friend that gave us the seminar information recommended Brad at Kinetic Edge. He told us that if we were looking for a kettlebell instructor there were none better than Brad.
Brad: Were you skeptical to try RAD Boot Camp / Kinetic Edge / Kettlebell training?…Why?
Kathi: One of my least favorite things is to attend workout “classes” and I knew that if I did not act right away that I never would make the call. Of course I contacted Brad via e-mail – this is the cowardly and one of the least committed forms of communication. I had a response within 24 hours – of course to call him to discuss my request. I wanted to expose my entire family to kettlebells including my Mom. I wanted to bring my entire family or everyone that I could to a beginner kettlebell class and the only day of the week I could get my family members to commit to was a Wednesday. Brad agreed to do a later Wednesday class for us and the rest is history. After the 90 minute introductory/beginner class I was hooked, but so was my Mom, two of my co-workers and my sister-in-law.
Brad: Describe your first experience with RAD Boot Camp / Kinetic Edge / Kettlebell training…
Kathi: My first experience with Brad and kettlebell training was the beginner class that Brad put on for my family and a few friends. I think that we had eleven or twelve adults and five of my nieces and nephews under the age of six. I can never explain the mix of personalities in the room and to say that Brad was patient is an understatement. I think there was a point with my sister-in-law that Brad told her – in a very nice but stern way to “suck it up” that I really knew this was the right person and the right place.
Brad: What was different about RAD Boot Camp from anything else you’ve tried?
Kathi: This works! It is not just the kettlebells but the instruction and the workouts that Brad puts together are great. It does not matter your age or your physical capabilities – it works. This is a cardio, flexibility and strength program in a 45 minute class and there is nothing that will ever come close to this workout and the results that you experience.
Brad: Were there any myths busted for you at the boot camp? (i.e. women getting bulky, men participating in an “step aerobics class”).
Kathi: I hate cardio and hate cardio classes – kettlebells gives me a kick butt cardio workout and I am not jumping around like an idiot in class full of “Barbies”
Kettlebells do not add bulk to your shape they actually lean your look and they are easy to work with because of the handle.
Brad: What specific changes have you seen in your body/ confidence / attitude? (clothes size change, inches lost, bodyfat lost, pounds lost)?
Kathi: I do not have my “pie hole diary” in front of me at this time but when I started at Kinetic Edge I was in a size 14 to 16 and weighed in roughly at 210. I am now in a size 6 to 8 and weigh 150.
Brad: What’s your favorite body part now AFTER your transformation? Why?
Kathi: My favorite part of the AFTER is that I am in much better shape. I lost a lot of weight but the flexibility and strength that I have gained is so great. I have more energy – I am happier – I feel better – I feel alive again.
Brad: What is your #1 “secret” as to why you finally got the results you were looking for?
Kathi: I was losing inches but my weight was not coming off as fast. I discussed this with Brad and he convinced me to start keeping a food journal (often referred to as a “pie hole diary”). I took Brad’s advice and after a month of recording everything that went into my mouth – including chewing gum and mints, Brad looked it over and told me where my problem areas were. I would have never believed this if I had not lived it (old habits are hard to break) but I was not getting enough food and nutrition in my diet for the amount of physical activity. Brad had me add a meal and some healthy snacks to my diet and I am now 60 pounds lighter.
Brad: What would you tell someone like yourself who is on the fence about starting RAD Boot Camp / Kinetic Edge classes?
Kathi: This works, you will be able to feel every muscle in your body but the pain will go away. What are you waiting for? The only thing you have to lose is fat. The longer you put it off the harder it will be to make the change. There is no time like the present. Usually I do not have to tell people anything – they ask me how I did it and I tell them. This is not a workout for puffs – you have to understand that you need to put in the work to see the results. Standing at the stations and watching the other people does not work.
Brad: Sum up RAD Boot Camp / Kinetic Edge classes in 5 WORDS OR LESS…
Kathi: This is the hardest question of them all ……….. you are asking a woman to describe the greatest thing in the world – second only to her child in five words or less.
Rad Boot Camp (don’t count those words) It works – try it!
I did it in four – really I am just saving the fifth word – always have to have the last word. ;)
Crank it!
B-Rad
Today’s Woodbury RAD Boot Camp spotlight is on Jill Olson. Jill was referred to me by Dr. Tory Robson at Woodbury Spine & Injury because he knew that a little dose of kettlebell training would help Jill’s ailing back pain.
Jill had worked with a personal trainer before me, but nothing like the workouts I was going to dish out. When we began working together she had difficulty moving in a lot of positions from her back pain and wouldn’t dare leave the ground to run at all let alone jump on a 6-inch box.
Jill has made AWESOME leaps in her ability and fitness! Props to Jill!
If you hate the treadmill, you NEED this…
I am a mother of two young boys and I started working with Brad and RAD Boot Camp almost one year ago…
A couple months ago I purchased an evening gown for a charity event in November.
The day before the event I tried it on… good news and bad news…Bad news was the dress did not fit right. Good news was that it was TOO BIG! What an awesome surprise! I love being able to wear whatever I have in my closet. RAD Boot Camp is so much fun. The variety and results keep me coming back for more.Jill Olson – Lake Elmo, MN
Age 43
Olson Family CEO
Brad: What were your biggest frustrations about your body?
Jill: I was sick and tired. I was sick of trying to cram myself into my cloths on a daily basis and the way that I looked in them. I always felt tired and had little energy. I couldn’t get rid of the “fat patch”. That is the clump of fat at the end of my rump and where my leg begins. I didn’t have tone or definition on any part of my body. I felt just blah.
Brad: What else have you tried?
Jill: I had A membership at LifeTime Fitness. I would go into the gym and do the same old routines on Different elliptical machines, spin classes, or other equipment. I even hired a trainer at one time. I was not pushed to work harder. I saw little or no results. Basically it got me in the door at the gym just to have someone following me around with a clipboard. It was just as boring and more expensive than going on my own. I’ve also purchased several different videos including kicking boxing to do at home.
Brad: How did you meet Brad / come into contact with RAD Boot Camp / Kinetic Edge / Kettlebell Training?
Jill: I met Brad through my chiropractor who encouraged me to try kettlebells. I started with personal training because I had a back injury that had previously prevented me from having full range of motion and motivation.
Brad: Were you skeptical to try RAD Boot Camp / Kinetic Edge / Kettlebell training?…
Jill: Why? I wouldn’t say skeptical as much as concerned that lifting and swinging a hunk of metal would worsen my issues rather that help them.
Brad: Describe your first experience with RAD Boot Camp / Kinetic Edge / Kettlebell training…
Jill: I personal trained with Brad privately for about a year before I started with the camps. Camp was extremely challenging yet motivating at the same time. I keep coming back for more! The classes/routines are always different and interesting. I like the “friendly” competitions.
Brad: What was different about RAD Boot Camp from anything else you’ve tried?
Jill: There are many ways to work a muscle group so it doesn’t get boring.
Brad: Were there any myths busted for you at the boot camp? (i.e. women getting bulky, men participating in an “step aerobics class”).
Jill: Hmmm. None. I was never concerned with getting too big from lifting weights probably because I’d never seen results before so I didn’t think that it would ever happen to me. So I guess the myth busted for me is that I’m actually stronger than I think I am. I still get stuck sometimes thinking that I can only lifting a certain size bell but there is always someone there to push me.
Brad: What specific changes have you seen in your body/ confidence / attitude? (clothes size change, inches lost, bodyfat lost, pounds lost)?
Jill: I have definition in my arms and shoulders. I can wear all of the small jeans in my closet. The previous bigger sizes are now too big. I actually sometimes go to my closet dreading having to pick out a pair of jeans to wear because I forget that they all actually fit me now. That feels really cool.
Brad: What’s your favorite body part now AFTER your transformation? Why?
Jill: Why? Thunder and Lighting. (my arms) Why? Have you met them? Just kidding. My arms and shoulders show how hard I have been working. The “fat patch” is disappearing as well!
Brad: What is your #1 “secret” as to why you finally got the results you were looking for?
Jill: Shhhhh Maybe it’s the magic “butt be gone” pill. Catalyst is an Advocare product that supports muscle tone and enhances strength and increases energy. I would highly recommend checking it out. Maybe it’s that I found something fun, different, interesting and challenging so I want to and can’t wait to work out again.
Brad: What would you tell someone like yourself who is on the fence about starting RAD Boot Camp / Kinetic Edge classes?
Jill: Do it! It is sooo much fun!! You have nothing to lose by coming and trying it out for one week. Well except maybe a few pounds. You will be so glad you did!
Brad: Sum up RAD Boot Camp / Kinetic Edge classes in 5 WORDS OR LESS…
Jill: AWESOME!! My bikini thanks YOU Brad!!!
Crank It!
B-Rad
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