Happy Holidays everyone! I just wanted to wish you all a wonderful and safe Holiday season.
See you in 2010!
Katie
Happy Holidays!
December 31st, 2009Pumpkin Pie Workout
November 26th, 2009This Kettlebell workout has become a tradition at Condition Kettlebell Gym (Atlanta, GA). This year was the gym’s 3rd Annual “Pumpkin Pie Workout.” I can say that this is one of my favorite kettlebell workouts of all time! It is short, sweet and effective. It’s a great way to earn your favorite Holiday goodies.
Pumpkin Pie Workout
Double Kettlebell Snatch x 1-10-1
Double Kettlebell Swing x 4×25
My only words of advice are to go light. It looks easy, but it packs a punch!
Happy Thanksgiving!
Katie Bigelow
Reader’s Choice: Blog Topics
November 13th, 2009Hi Everyone,
I wanted to take this opportunity to get some feedback from my readers on some topics that you would like for me to address. The topics can be on any subject; kettlebell training, health & wellness, Z-Health, athletics, scientific research, nutrition, etc.
You can leave blog topics in the comments section or by contacting me personally via phone or email.
I look forward to learning more about your interests and hopefully answer any burning questions you may have.
Katie
Celebrating milestones…
November 3rd, 2009Celebrating milestones…
no matter how small or large they may be is an important component to being successful and happy in whatever it is you do – your profession, your education or your training.
I’ll be the first to admit that this is not something that I always remember to do for myself. In part it is because I am a humble and competitive athlete – meaning I am usually reserved when it comes to celebrating my own successes publicly and I always believe that I can progress towards being a better person, coach, professional and student.
I am writing this as a reminder to both myself and to my fellow readers, friends, athletes, students, colleagues and mentors. Celebrate your milestones – you’ve put in the hard work, time and effort required to accomplish them!
Below I will describe a handful of milestones that I am currently celebrating in both my profession, education and training.
Training Milestone
- Bodyweight Pistol on Right Leg 10/25/09
This feat was what I considered to be the holy grail of accomplishments in the process of my rehabilitation from a severe knee injury in 2004, which later developed into a chronic pain disorder known as Complex Regional Pain Syndrome (CRPS). There was a time when I never thought this feat of strength would ever be accomplished, let alone pain free with my Right Leg. Mission accomplished! Staying true to my athletic and competitive nature, I am in the process of developing another training goal and physical challenge.
Education Milestone
- I am currently finishing my last year of courses at Emory University for a degree in Neuroscience & Behavioral Biology and Anthropology.
While I have not accomplished this goal, I pass a milestone with each class I attend, each day/week that goes by and every Exam/Paper that I complete. For education, I truly break things down into minute-by-minute milestones. In case you’re curious, I currently know how many classes I have left until Winter Break and I count them every single day!
Professional Milestone
- I am in the process of developing my Website and Brand.
This is a huge step in my professional career, as it will have a positive impact on my successes as a professional coach and educator both now and in the future. I will be writing more about this as development progresses over the coming months.
Above are just a few of the milestones that I am currently celebrating in my life. Please feel free to share your milestones in the comments section. I look forward to hearing them!
Yours In Health,
Katie Bigelow
Z-Health T-Phase Summary
October 27th, 2009I just returned to Atlanta from a wonderful trip and certification in Phoenix, AZ. While in Phoenix I had the opportunity to re-attend the Z-Health T-Phase Certification. Let me say that I am really happy that I took the time to re-attend this certification. Z-Health Performance Solutions is a company that prides itself on the ability to provide up to date information and research in some of science’s fastest changing fields. In addition to quality research and information, Z-Health is also known for presenting this complex and new information in a presentable manner that is easy to learn for individuals with all types of learning abilities and preferences.
This T-Phase Certification was an example of just that! I have attended 2 T-Phase Certifications prior to this course, and I can say that this course has been the BEST thus far. Dr. Cobb revamped the teaching protocol based on all of the feedback he has received from the previous 3 T-Phase Certifications. Wow, what a stellar teaching performance!!!
The course was composed of 5 hours of applied hands-on practice for each day of the certification. That totals 20 hours of practice for each participant. The application was supported by succinct lectures and support from the team of Z-Health Master Trainers and other Z-Health T-Phase certified practitioners who were in attendance at this certification as well.
As for me, well I got to work on a lot of Z-Health Master Trainer material. I feel as if I have solidified the T-Phase material into a more complete understanding as well as an ability to intellectually teach others about the material covered in the T-Phase Certification. And it wouldn’t be a Z-Health course if I didn’t obtain a few precious nuggets of new information to apply to my own personal training and to the athletes I train.
I’m sure I’ll be posting more information about T-Phase within the coming weeks and months. Stay tuned for more information and congratulations to all of the new Z-Health T-Phase certified practitioners!!!
Yours In Health,
Katie
Travel Update –> Phoenix, AZ
October 21st, 2009I just wanted to update everyone with a quick professional update. Today I am traveling to Phoenix, AZ for the Z-Health T-Phase Certification. I will be re-attending this certification for the 3rd time as a part of my Z-Health continuing education and Master Trainer education.
I am excited to review this material again as well as learn more information about hands-on modalities as they apply to the human body. The T-Phase certification will last from Thursday-Sunday from 9:00-6:00PM each day. It’ll be a busy weekend!
It’ll also be great to catch up with the 60 Z-Health Practitioners who will be in attendance at this certification. It is always a pleasure for me to get together with others who share a common passion and interest.
I will post updates if time permits throughout the weekend.
Yours In Health,
Katie
Summary: Last Saturday’s Mobility Screenings
October 19th, 2009Hi All:
I just wanted to drop a quick note about the success of last Saturday’s Mobility Screenings. There was a great turn out of both Condition Kettlebell Members and Non-members. Some individuals saw dramatic decreases in pain and others saw significant improvements in their Kettlebell techniques and overall range of motion.
Quite a few individuals who received Mobility Screenings this weekend plan to attend the HKC and RKC certifications in 2010. My professional recommendation for anyone who plans to attend one or both of these Kettlebell certifications in the future should be utilizing Z-Health Joint Mobility drills in their daily practice. The RKC system has become increasingly more stringent in it’s Instructor’s ability to both perform these drills flawlessly as well as own the specific ranges of motion at all joints involved in a Kettlebell Lift.
If you aren’t sure where to start feel free to contact me and I’ll be more than happy to help guide you in the right direction, so that you can enhance your experience and optimize time and money.
Stay tuned for more information about upcoming Mobility Screenings for the remainder of 2009. I intend to offer Screenings in both November & December.
Keep Moving!
Katie Bigelow
katelin.bigelow@gmail.com
Reminder: Mobility Screenings Saturday
October 15th, 2009I am offering Mobility Screenings this Saturday at Condition Kettlebell Gym. There are still a couple of times left on Saturday morning and times available in the afternoon upon request.
Each screening is personalized based on each individual’s needs. Screenings are 30 minutes in duration and the cost is $20. At the end of each screening 3-5 drills will be assembled for each individual to take home and apply to help maximize the results received from the session.
Location: Condition Kettlebell Gym
659 Auburn Ave (Studioplex)
Atlanta, GA 30312
If you have any questions or would like to sign up please contact me personally.
Phone: 910-827-2202
Email: katelin.bigelow@gmail.com
Yours In Health,
Katie Bigelow
Additional Note: I will be teaching the Group Kettlebell Classes at Condition Kettlebell Gym Thursday, October 15th 6:00 & 7:00PM and Saturday, October 17th 8:30 & 9:30AM. I hope to see you there!!!
Condition Kettlebell Gym’s 2nd Birthday!
October 13th, 2009Hi Kettlebellers:
Today is an exciting day as it is the 2nd Birthday for Condition Kettlebell Gym here in Atlanta, GA. I happened to be lucky enough to teach class tonight. The workout for tonight was inspired by the Gym’s Birthday, but it certainly wasn’t a piece of cake! Check it out below:
Warm-Up: Swings (any variation) 4 x 25
2-Hand Swings (Latter up & down) 1–>10–>1
1 Arm Swings 10 x 10/10
Swings (any variation) 4 x 25
1-2-1 Swing Combo 5 x 20
Swings (Top of the Minute) 20 reps for 5 minutes
Cool Down: Swings (any variation) 1 x 21
Total = 731 Swings
Condition Kettlebell Gym has been in business for 731 days, so this workout contain 731 Swings. One swing for each day Condition has been open. Congratulations to all the members who completed Condition’s 2nd Birthday Workout. You’ve earned your birthday cake!!!
Keep Swinging!
Katie
October Mobility Screenings
October 7th, 2009Mobility Screenings
Friday - October 16th
Saturday - October 17th
Mobility Screenings will be held at Condition Kettlebell Gym.
To sign-up contact Katie directly via phone/email or put your name on the sign-up sheets located at Condition Kettlebell Gym.
Condition Kettlebell Instructor, Katie Bigelow will be offering Mobility Screenings for both Gym Members & Non-members. These 30 min Mobility Screenings are designed to determine your body’s 3-5 highest payoff drills. When applied, these High Payoffs can:
- Provide pain relief
- Increase strength levels
- Rehab old or nagging injuries
- Improve overall health & wellness
- Prevent future injuries
You will obtain 3-5 Mobility Drills at the end of your Mobility Screening, which you can implement into your daily routine immediately.
Cost: $20
About Katie
Katie Bigelow is a Z-Health Performance Solutions Master Trainer and RKC Level 2 Instructor. She has been a Movement Coach for over 3 years, helping athletes alleviate chronic pain, rehabilitate injuries, lose excess weight, and increase overall performance levels. Katie applies the latest research and science into a holistic approach that focuses on the individual needs of each athlete she coaches.
For more information contact Katie directly:
Phone: 910-827-2202
Email: katelin.bigelow@gmail.com