Hi. I’m Rich, Owner and Director of Personal Training at Results Health & Performance (RHP). I specialise in Health, Physique Transformation and Sports Conditioning. To find out more about me and Results gym, click here.
This blog, Part 1 of an awesome 3-part series, kicks off loads of posts on the Results website that will be relevant and interesting for you – I hope you like it.
Through this blog, I want to bring you great content that is really useful and easy for you to benefit from in your lives. The annoying thing about blogging is that now, everyone has one. If you try and read or follow everyone’s blog, it’s an overload of information.
What’s important? What isn’t?
Who’s right? Who’s wrong?
It can definitely be overwhelming. Personally, I’m not the slightest bit interested in constant, pointless posts that don’t add to your day.
I’ll undoubtedly post the occasional motivational video and quote or random, quirky fact about my life/business or other stuff. Only if I think it will make you laugh, smile and think, make your day better or help you be better at something.
That said; my focus and ethos for this blog is to give you high quality, substantial, cutting edge information that will make an immediate, positive impact on you. A sort of ‘fitness filter’. I’ll likely blog less than most, to give you really great content.
I’m really excited about the future. I’m constantly pushing my own limits, and it’s brilliant to have you here with me for the ride. I have no preconceived notions of becoming the most important name in fitness (yet), nor do I profess to have all the answers. But with people like you to keep me focused and motivated, I have no doubt I will grow Results Health & Performance into the best Personal Training business I possibly can, that puts my members, and their results, first.
Happy reading gang; I’m thrilled you’re investing the time to check this out – I think you’ll love this series!
I hear a lot about the’10,000 hours’ principle, popularised by Malcom Gladwell in his great book, ‘Outliers: The Story of Success’. Gladwell says that to get really good at something, to become an ‘expert’, you must devote at least 10,000 hours to mastering your craft.
I hear you, Malcom.
We should all strive to get better every day at whatever it is we’re passionate about. For me, it’s being an awesome partner to Jen, son and brother to my family, and friend to my mates. It’s also running the best, highest quality personal training business I can, which allows me to improve the lives of others and contribute positively to the world.
I also hear You.
‘Jeez Rich – 10,000 hours!? How is 10,000 hours going to get me in shape for the summer!?’
It’s the 10,000 I’m interested in, not the hours.
Enter your secret weapon – the Kettlebell Swing*. Guy or girl; do 10,000 Kettlebell Swings in 4 weeks and you will make rapid, astounding improvements to your physique, as we enter prime time for summer. Here’s why:
- Battle Tested Results:
This proven program will test your grit, improve your athleticism and get you in the shape of your life.
- Swing Technique Benefits:
Kettlebell Swings are a low-impact (good for your joints), time-efficient total-body movement that improve classic weak points. Glutes and arms for women. Forearms, biceps, back and traps for men. Abs and hamstrings for everyone. Swings also send your metabolism through the roof.
- Intelligent Program Design:
Every person who has completed this 20 workout plan has maintained or increased lean muscle mass while dropping body fat.
- Easy Diet and Nutrition Guidelines:
You don’t need to restrict yourself. Adopt and be consistent with just one healthy habit per week and you’ll reap the benefits.
- Simple and Convenient:
Workouts get shorter each session because your performance improves. You can complete these in any gym, at home with the right equipment (options provided), or at home with no equipment using the modified version of the program I’ve created.
Battle Tested Results
I cannot take all the credit for this program. It is strongly inspired by the work of one of the great coaches, Dan John. I’ve stayed true to Dan’s original principles. I also provide options for those who need to work out at home or don’t have the (minimal) kit they need in their home gym already.
It is extremely rare that I feel comfortable recommending a program to the masses. My health and fitness philosophy is founded on my belief that every individual has different goals, needs, abilities and commitments. As such, all my Personal Training programs are just that; personal, customised and tailored to each individual I train, based on a thorough Results Strategy, Motivation and Functional Movement Assessment, including Body Composition Analysis. That said; I believe wholeheartedly in the results this program will deliver to anyone, male or female, who commits to it. It took me from 88kg and 18% body fat to 85kg and 11% body fat in 4 weeks.
Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records (PR’s). We perform better, we look better, and we feel alive.
To create and refine this program, Dan John and 18 other men and women met several days every week to put it to the test. Here’s what they experienced:
- Everyone lost fat and got leaner, dropping a waist size or two, in 20 workouts.
- Everyone made visual improvements to their physiques, maintaining or adding lean body mass (crucial for a fast metabolism).
- Everyone increased their grip strength and greatly increased work capacity and athletic conditioning. They could all train longer and harder when they went back to their normal training programs.
- After the program, everyone saw a noted improvement in their core lifts. PR’s fell like dominos. Full-body strength and power shot up.
- Abs re-appeared. Glute strength was tremendously better. The abs and glutes ‘discovered’ how to work again, leading to athletic improvements in sport with great carry-over to every-day life and physique transformation.
Swing Technique Benefits
The Kettlebell Swing is a hip hinge: basically the position you take in a standing long jump. Look for maximum hip bend and minimal knee bend. It is not a squat.
Begin in the bent over ‘Silverback Gorilla’ position. Slide the kettlebell back a bit, and vigorously ‘hike’ the bell at your zipper. Hinge deeply and let the forearms slide through the thighs. Then, snap up to a vertical plank position.
There is no start or finish to a correct swing. The vertical plank is a moment to grab the ‘bell and toss it back towards the zipper. The hinge causes a rebound and we pop back to the plank.
Ensure the following:
- Glutes clenched.
- Lats connected to the shoulders.
- Arms snapped directly in front of the body.
Do not let the kettlebell float much higher – grab it and toss it back to your zipper. The kettlebell should not be brought overhead.
The swing should be explosive, and attacked with a high tempo.
My girlfriend Jen summed up the benefits of the swing in the best way I’ve ever heard.
“Rich, when I do my swings every day, I feel in control of everything”.
I’ve given you a taster for the results and benefits you’ll get from completing the Swing into Shape Program for the next 4 weeks.
Thanks for reading; if you like it, ‘like’ it and share with people you know would benefit and be interested.
Tomorrow, check back here on the blog or on the Results Health & Performance social media pages (Facebook and Twitter) for Part 2 of the Swing into Shape series – the step by step program for you to follow. It’s all laid out for you on a plate (/screen); including video demos of everything you need to know.
If you can’t wait that long and want to get your hands on all 3 parts of the Swing into Shape series right now, click here to download the entire manual completely for free. This includes full program design, video instructions, easy diet and nutrition guidelines and a special offer on home workout equipment if you need it. You can benefit from Results Health & Performance’s partnership with renowned gym equipment supplier, gymequipment.co.uk.
*It might as well be called the ‘Hogwarts Swing’ or the ‘Gandalf Swing’, because Kettlebell Swings are magic. Feel free to enchant others with your roars of ‘Kettlebelliarmus’ as you swing away**
**If you don’t like Harry Potter or Lord of the Rings and think I’ve lost the plot – just do your swings.