Chicago Kettlebell Bootcamp

New Class

2011-05-11T12:04:00.003-05:00

A third day has finally been added to the evening schedule! Between my schedule with the kids and classroom availability, it has taken too long to get this added. The people coming to the third day will see even better results than what they were previously getting.

Morning Class

2011-04-05T22:02:00.002-05:00

Today was the first actual morning class. A few people moved to the morning class from the evening class. Im looking forward to adding more morning classes and helping people achieve much better results.

VO2

2011-04-04T22:37:00.002-05:00

The class has been working very hard on building endurance, cardio and hands. Tonight they got rewarded by doing the MVO2 test for the first time. After the test, we started with 10 minutes of the 15:15 protocol. It was a good introduction to VO2 training. After a few weeks, we will retest and see who is making progress.

NEW CLASSES

2011-04-04T21:59:00.002-05:00

There is now a morning class!! The class meets on Monday, Tuesday, and Thursday at 6:15 AM. There are still a few spots so email today to join!

Finally....

2011-03-23T21:52:00.002-05:00

I finally got a friend of mine to come to class. He had been saying for months that he wanted to try working with kettlebells, but something always came up and got in the way. I finally got him into an orientation and he was hooked within about a minute. He's been making good progress. His technique will continue to get better, its just a matter of practice. Welcome to the group Anthony.

Return of a Client

2011-03-09T22:53:00.002-06:00

After a good length of time off, an old client has returned. Kate has made the great decision to return. It has been like riding a bike for her. After a few reps, her technique was coming back. Her muscles remember the movements. She's doing great but wanted to officially welcome her to the class!

Its Been a While

2011-03-02T15:50:00.002-06:00

It has been too long since the last post. We need to officially welcome 4 new members. Tim C, Eileen M, Jessica T, and Doran D. Welcome to the group. They have all made awesome progress with their technique. Now that the technique is down, its time to push forward for awesome results. Next up fix the diet, we are in the process now!!

CONTEST OVERVIEW

2010-11-21T22:16:00.000-06:00

24-Day Challenge Contest

Start Date: Monday November 29^th

End Date: Wednesday December 22^nd

Rules: Each contestant must meet with me prior to start of class on the 29^th to have measurements taken. Measurements can be taken anytime between now and the 29^th. Each contestant can contact me to set up a time, it should take about 5-7 mins.

Measurements will then be retaken at the end of the competition to determine winner. Again, we will set up the time prior to Wednesday, December 22nd class.

Winner: The winner of the competition will be determined based on body fat (BF) percentage lost. I will calculate goals using the ideal body fat percentage for the contestant’s age and sex. The contestant that gets the closest, percentage-wise, to their ideal BF% will win the competition. As an example: Ideal BF for contestant 1 is 10%, he or she is currently at 20%. After 24 days he or she loses 4% BF and are at 16% (40% towards goal). Ideal BF for contestant 2 is 20%, he or she is currently at 40%. After 24 days he or she loses 6% BF and are at 34% (30% towards goal). Contestant 1 would win because they finished closer to their ideal BF % than contestant 2, even though contestant 2 lost more.

Prize: Winner gets $25 off next months class fee.

Who is eligible? All class members are eligible, plus any of your friends. Pass this on to your friends. They can come try out the class if they want to, but do not have to. They just need to meet with me to take measurements. If they win, they would get $25 Cash

What you need

Minimum (Basic) level: will get good results

1 Herbal Cleanse box

1 bottle OmegaPlex

1 Box Spark (14 servings)

1 box Meal Replacement Shakes

1 MNS Max 3 Kit** (See ** below)

$ $231.12 if ordered direct from website

Intermediate level: Will get better results

1 Herbal Cleanse Box

1 Bottle OmegaPlex

1 Box of Spark (14 servings)

1 Box Meal Replacement Shakes

1 Bottle of Catalyst

1 MNS Max 3 Kit** (See **below)

$ 264.96 if ordered direct from website

Ultimate Level: Will get BEST results

1 Herbal Cleanse Box

1 Bottle OmegaPlex

1 Canister of Spark (52 servings)

1 Box Meal Replacement Shakes

2 Bottles of Catalyst

1 MNS Max 3 Kit** (See ** below)

$324.30 if ordered direct from website

** MNS Max 3 Kit** MNS Max 3 Kit Contains the MNS Max 3 vitamin pack, 14 Meal Replacement Shakes (Combination of Vanilla, Chocolate, and Berry), 14 packets of Spark (Grape, Orange, and Fruit Punch). The kit contains everything you need for the 2^nd phase of the challenge.

You can also get them all individually (MNS packs, Spark, and MR Shakes). There are 2 other MNS vitamin packs, Max C and Max E. They do not come in a kit. If you feel you need help with appetite control you can get Max C. If you feel you need more help with energy, Max E. Max 3 is a mix of both, some appetite control, some energy. PLEASE talk with me and I will help you get the best fit for you.

There are also other great products to add that will make your results even BETTER!! Slim, Nighttime Recovery, Muscle Gain (protein, don’t worry, you won’t get bulky), SLAM, and many others. Talk with me and I will help you get the right ones and tell you how to correctly incorporate them into the program.

I have currently on hand

1 MNS Max 3 Kit

1 MNS Max C

1 Herbal Cleanse Box Citrus flavored

1 Bottle OmegaPlex

2 Boxes Grape Spark

I plan to make a big order so that the price for shipping will be more cost efficient. I will need to place the order soon so that you can have the products you need to start the challenge. All products and what you need to best utilize them with the challenge will be included with your order. If you choose to place the order yourself and have it shipped to your house, please be sure to let me know and I will make sure that you are ordering exactly what you need to best achieve your goals. My personal website is www.advocare.com/10017237. My picture should pop up. I have the basic and the ultimate as a pre-grouped bundle on my home page. Additionally, you can feel free to read about the Advocare products and the success that countless people have had using them. If it would be helpful for you, I will bring my laptop to class and we can place the order together so you can have everything ready to go.

Results are the main goal, of course. Here are just a few examples of what the 24-Day Challenge has done for myself, my clients and my industry colleagues:

Myself: Went from 10.5% BF to 9%

Alison M (33 yr old office worker, wife): Lost 10 lbs, 3.5% BF

Megan W (30 yr old business owner, client): Lost 10 lbs

Michael M (58 yr old business owner, client): lost 12 lbs, 5%BF, KB press w/ 24kg went from 2 reps to 5 reps

Adam M (25 year old Student, client): lost 8 lbs, 5% BF. KB press went from 24kg x 2 to 24kg x 7

Lindsay B (25 year old nurse, sister): lost 12 lbs

ARE YOU NEXT?? Don’t you want to look better this Holiday Season and get a jump-start on the New Year?

Here are results from 15 people who a very good friend of mine, Brad Nelson (Twin City area, MN) personally worked with between Thanksgiving and Christmas 2009...

Kari A. -10.75 inches -9.2 lbs -1 jean size

Simona B. -11.5 inches -12lbs -1 jean size

Amber B. -8 inches -5 lbs -1 jean size

Cassandra B. -5lbs -1 jean size

Kris C. -8lbs -1 jean size

Elyse C. -8.5 inches -6.4 lbs

Kelly C. -9.5 inches

Gin G. -8lbs

Jennifer H. -10 lbs

Jen L. -10 inches -7.4 lbs -1 jean size

Jen L. -8.75 inches -6.6 lbs

Jennifer K. -8lbs

Lori M. -7inches -9lbs

Ron M. -10lbs

Linnea P. -8 inches -7lbs -1 jean size

Check out his website at http://www.radbootcamp.com/ to see other results.

I’ve attached the instructions for the 24-Day Challenge so that you can familiarize yourself with the steps of the program. As you can see, you need to eat. This isn’t a radical or harsh plan. It is a straightforward and healthy program that is simple to follow. The Challenge does not include “diet pills”. All Advocare products are safe, independent third-party laboratory tested and could be (and are!) used by professional or Olympic athletes. If you have any specific questions, I am happy to address them.

Contest

2010-11-17T21:10:00.002-06:00

We will be having a contest, a body fat loss contest. Starting the Monday after Thanksgiving, we will use Advocare's 24 Day Challenge. Numerous people have had great success, including several of my 1 on 1 clients. It is open to everyone, if interested in losing weight and body fat, along with becoming healthier, contact me ASAP. Details coming within the next couple of days.

11/15

2010-11-16T15:58:00.002-06:00

Monday's class saw the return of former member Melissa. Welcome back! The workout was very simple, but was quite brutal. Bodyweight warm up, Turkish Get Ups, then 5 rounds of 4 lifts. Each round was 30 seconds with a 5 second transition time. Rest 70 seconds between rounds. I know it was tough, but you guys did great! Keep getting better. What have you done to better yourself?

Welcome

2010-11-14T20:27:00.001-06:00

We have a new member, Megean. Welcome to the group. One more person making the right decision to improve their health and wellness. What have you done to better yourself?

New Exercise

2010-10-27T22:11:00.002-05:00

Tonight we learned a new exercise, the Double Snatch. It was picked up rather easily and well liked. Now it gives us another exercise to use. We will continue to practice this and become very proficient. Great Job tonight

The Truth

2010-10-25T14:26:00.003-05:00

If only more Doctors were this straight forward and honest with their patients. Too many people make excuses to not exercise. What excuses are you making TO exercise?

10/13/10

2010-10-14T12:43:00.002-05:00

Lots of double presses last night. One of my favorite exercises. It is a great exercise to build ab/low back strength in addition to the shoulders. Holding the weights overhead while standing will force your abs/back to engage to keep you balanced (not bending backwards or falling forward). I love overhead lifts, they do so much more than you think they do.

10/11/10

2010-10-12T13:04:00.002-05:00

Things are settling back in. The crazy summer schedules are over and now its time to dig in and get some serious work done. Those that have been showing up consistently are really noticing the difference in their bodies, they are liking it. I am ready to help more people get this feeling. Don't wait another minute to get started

CLASS TIMES CHANGING

2010-10-09T21:11:00.001-05:00

Classes on Monday and Wednesday will move from 6:30PM start time to 6:15PM. This takes effect on Monday Oct 11th.

Hometown Friend Joins

2010-10-06T23:14:00.003-05:00

Tonight was the second night for a hometown friend. Her brother and I were very good friends all through high school and still keep in touch. Funny how things work out. She is catching on quickly and doing quite well.

The rest of the class is really doing well. Its awesome to be able to say that this group can all swing a kettlebell very efficiently. And they can see when a swing looks bad. They really are a great group. Keep it up!

NO CLASS LABOR DAY

2010-08-31T07:22:00.002-05:00

There is no class on Labor Day, Monday Sept 6th. The studio is closed so we will be unable to have class. Hope everyone has a safe and fun weekend.

Its been a while

2010-08-25T22:14:00.002-05:00

Its been a while since I've posted. Todays class was pretty simple but brutal and effective. Did a quick warm up, then some Get-Ups. Moved to our main work set next which involved snatches, windmills, and squats. Finished with some timed swings and Get-Ups.

Great Work tonight guys

NO CLASS NEXT WEEK

2010-07-12T13:46:00.001-05:00

There will be no classes next week on July 19th or 21st. I will be gone on my family vacation. Enjoy the break! See everyone on the 26th!

Awesome Day

2010-06-18T15:14:00.001-05:00

I get an email on Tues night from the kids' school saying the Stanley Cup was going to be at the school on Wed morning. It was so awesome to get to see the cup!

Com-Dad of the Week Contest

2010-06-04T08:31:00.002-05:00

Help me win the Com-Dad of the week contest. Go to the link below and click my name (Dustin Miller) and then vote. You can vote everyday, the contest ends June 11th at midnight Pacific time. Thanks for the help!

www.dragondoor.tv/contest.html

Awesome Job Tonight

2010-06-02T21:37:00.002-05:00

Class did an awesome job tonight. The KB snatch is looking much better. Everyone just about has good enough technique that we will be working into some timed sets soon. Windmill still needs some work. The best thing about tonights class was that the last timed set we did, everyone's technique got better, even though they were tired. Great Job guys!

Article

2010-05-15T14:18:00.002-05:00

Check out the link below. It is an article about the class

http://www.examiner.com/x-43555-Chicago-Bootcamp-Examiner~y2010m5d3-Swing-in-to-Chicago-Kettlebell-Bootcamp

NO CLASS WEDNESDAY MAY 19th

2010-05-15T14:14:00.002-05:00

There will be no class this Wed, May 19th. I will be in St Paul at a kettlebell workshop.

Wednesday

2010-05-05T22:24:00.002-05:00

Tonight was another great class. Reviewed the snatch. Just like anything, it will get better with time and practice. There were definitely some good reps by all tonight. Now it will just be a matter of getting all reps to be good. I have no doubt it will happen soon. Everyone listens very well and has been working very hard.

Worked some more with double KB's. We did a building set. Did one lift, rest, same lift and added one, rest. Kept going until we were doing 6 straight lifts. Everyone was pretty winded by the end.

Great Job Class!

Doubles

2010-05-03T23:18:00.002-05:00

Tonight the class was introduced to a few double KB lifts. We worked the double swing, clean, and press. The swing and clean really got their heart rate up.

Next we worked the snatch for the first time. I was very impressed with how good everyone did for their first time. Definitely will need to keep practicing, but it won't be long and they will all have it.

To finish the evening we did timed sets. We broke down the get up into several parts and worked them for time. After we did both R/L, we did a set of timed swings before moving onto the next part of the get up.

All in all, great work by everyone.

2010-04-23T20:49:00.002-05:00

Monday in class we started to learn the clean. It will take some practice, but it won't be long. Continued to work on the swing and get up.

Tonights Class

2010-04-07T22:13:00.002-05:00

Tonight was the first class. It went very well. Victims learned the deadlift, swing, get-up, and the goblet squat. Monday classes will continue

FREE CLASS

2010-03-27T13:04:00.004-05:00

What: Intro to Kettlebells: Free Basic Skills Class

What is a kettlebell you may ask? For those of you that are not familiar, a kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. It is the ultimate tool for taking your all around fitness to the next level. The kettlebell has gained a lot of popularity in recent years but, in fact, the kettlebell has been around since 1704. The free basic skills class will certainly give you a great workout but most importantly, it will give you a foundation of kettlebell skills that will enable you to safely and effectively achieve optimal cardiovascular and weight training goals.

Who: About the Instructor

My name is Dustin Miller and I am personal trainer and Level 2 Russian Kettlebell Certified through the teachings of Pavel Tsatsouline, the industry’s renowned expert on kettlebells. Check out www.dragondoor.com/instructor/1438 to learn more.

Where: HiFi Fitness Studio located at 820 N. Orleans ( Orleans and Chicago )

You will enter the building off of Orleans Street . It is adjacent to the Cordon Bleu Cooking School of Chicago .

When: Class starts Wednesday, April 7^th at 6:30 pm

Class will last about 50 to 55 minutes. I would encourage you to show up 10-15 minutes early if possible to familiarize yourself with the kettlebell and to give me a chance to meet you. It is a good idea to bring a water bottle with you to class and be sure to have socks on. We will be removing shoes for the class as kettlebells are most safely used without shoes.

Other Info:

Parking is available adjacent to the HiFi Studio. The parking lot is north of the building off of Orleans and there is a $2.00 charge for parking. In order to receive the discounted parking rate, you will enter code 7018 when the machine asks for the 4 digits of your license plate and then again when it prompts you to enter the discount code. You will pay for parking before you enter the building.

In addition, public transportation is readily available. The Brown Line el stop, #66 Bus and #11 Bus all come within close distance of the studio.

Please note, there is NO OBLIGATION to purchase any additional classes, this class is completely complimentary. However, you will have an opportunity to sign up for future classes at the conclusion of the session. The cost for classes, should you choose to sign up, is $25 per class or $200 for 10 classes. Going forward, classes will be held on Mondays and Wednesdays at 6:30 pm.

I look forward to meeting you and helping you take your fitness to the next level.

Please send and email to chicagokettlebellbootcamp@gmail.com to reserve a spot.

Why Use Kettlebells??

2009-10-05T21:47:00.000-05:00

A kettlebell, when used properly, will deliver extreme all around, total body fitness for men and women of all shapes and sizes.

Because of its unique shape, you can develop better strength, cardio, and flexibility, all at once.

How? The design is a thick handle removed from a compact center of mass. The bell can be manipulated in many different ways in which dumbbells, barbells, bands, etc, cannot. The handle makes it easy to pass from hand to hand and the offset center of gravity will increase your flexibility.

The kettlebell will make your back resilient. Unique exercises condition your back from every conceivable angle, statically and dynamically. The muscles on the posterior side will become stronger and in most cases will fix low back problems.

Here is what one female client had to say:
I believe that Kettlebells have made the difference in my workouts and time spent in the gym. I have seen drastic positive improvements in my physique, endurance, strength and flexibility. While my goal is not to "bulk" up it is to gain overall body strength while slimming down. Dustin has tailored my workouts with Kettlebells to fit my needs as a petite 5'1" woman who wants to lean out and focus on toning up.

Alex D - Chicago, IL USA

If you want to learn more about how kettlebells will improve your overall health, please email chicagokettlebellbootcamp@gmail.com

What is a kettlebell?

2009-09-30T13:55:00.002-05:00

A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. It is the ultimate tool for extreme all around fitness.

The kettlebell has gained a lot of popularity in recent years. But the fact is, the kettlebell is not new. It first appeared in the Russian dictionary in 1704.

Is the Kettlebell the next fad? It has been around for over 300 years, sound like a fad to you?