Get ready for summer with the SKOGG System 60 Day Challenge!

Summer is sneaking up on us once again.  That's the awesome part.  The not so awesome part is thinking about getting into a swimsuit to enjoy the beach.  Besides the ghostly white skin, the inactivity from winter adds a little fluff to my figure.  We have a trip to Florida in May, I can't wait, but I really have to pay attention to my nutrition and increase my exercise to feel good on the beach.

Anyone else feel this way?  Then join me for the upcoming SKOGG System 60 Day Challenge!

It's always easier to attempt a weight loss plan with a partner to help stay motivated.  Well, the SKOGG System will not only give you the tools to reach your fitness goals, but it also gives you a community to connect with through the process.

The SKOGG System 60 Challenge is a perfect way to participate in a group with people all over the world for support and encouragement to meet your 2012 fitness goals.  And you can do it from home!

December 2010    Jeff Iannotti and Mindy Noxon Iannotti     November 2011

Meet Jeff Iannotti and Mindy Noxon Iannotti from New York.  They participated in the on-line 60 Day Challenge in January, along with 15 others from the US and Australia.  Wow, what a change.  They look awesome!  Here is their story:

"We had changed to a Paleo/Primal diet earlier in the year and had started to use the Skogg System in July.   We had already made some good progress when we decided to do the 60 Day Challenge Sept 20 - Nov 19, 2011.   We got a lot out of the challenge.   We both lost weight, got stronger as well as some new perspectives on diet, supplements and hydration.   We set some challenging goals and were very pleased to have met most and even exceeded some.  We saw that our results mirrored our efforts.  Susan and Michael are wonderful motivators and provided a lot of insight and support.   Lessons from that challenge linger as lifestyle changes for us.  The completion of those 60 days was more of a beginning than an end." 
Mindy Noxon Iannotti & Jeff Iannotti, December 2011
New York

Others have had similar success:

Thank you, Sue & Michael -
It was a valuable experience that set me back on track nutritionally and added to my enjoyment of your work outs!  Well worth the effort!  Feels good to fit easily into a size 8 again... :)
Regards,
Kaz  
Eugene, Oregon


This 60 day challenge has improved my blood pressure, made us stronger, improved Anthony's waistline and my backside, made us feel healthier, fitter and more energetic. We have not felt better in years and we are very grateful. The workout dvd has been a great tool and Michael as a trainer is fun and entertaining. For myself, I have to take tablets for my high blood pressure and I monitor my blood pressure frequently. In the recent days, a remarkable change has happened - my blood pressure has come right down to 107 over 75 most mornings. This is absolutely fantastic and I will ask my doctor next week if perhaps we can half my medication. I credit the vigorous kettlebell exercises together with the diet changes for this!!!
 Kind regards,
 Jutta (and Anthony) Blake
Australia


Thank you!  I enjoyed this challenge. It was a great push and kept me motivated. This was a magical time for me. Everything seemed to come together. Even with some stressors/bumps in life’s road thrown in there, I prevailed.  Thank you so much! 
 Jo
Minnesota
24# weight loss

So, what is the On Line SKOGG System 60 Challenge?


WHEN:  April 24, 2012

HOW:    Sign up on line, and receive your  Daily Log and instructions on April 24th.   A personalized nutrition plan and list of approved foods will  follow.  

Health and nutrition information will be emailed weekly.

An open discussion will be monitored on the SKOGG System Facebook Page for all participants to share their success and challenges.

WHY:     The SKOGG System is like no other workout system you have ever tried. Unlike other workouts that isolate muscle groups, the SKOGG Kettlebell System, created by Michael Skogg, works your muscular and cardio-vascular systems simultaneously, burning more calories while strengthening and sculpting muscles more quickly and efficiently than any other workout.

SKOGG System is not another empty promise stating youʼll “get in the best shape of your life”.  Itʼs the answer for those whoʼve tried other workouts that didnʼt give the needed results.  Itʼs the way for a woman to regain or obtain the figure sheʼs always wanted.  It will give you the results youʼre after, be it weight loss, muscle gain, stamina, endurance or a well rounded healthy body.

All of this in one simple workout.  No moving parts or machines, just you and the
kettlebell. 

Cost:     $99.00 (must have a SKOGG System DVD or belong to SKOGG Gym to participate)

SIGN UP NOW

PURCHASE SKOGG SYSTEM 5 DVD SET

VIEW TESTIMONIAL VIDEO

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1200 Calories per hour...really?

There has been much skepticism about "our" claim that kettlebell training can burn up to 1200 calories per hour.   Hey, I get it.  I'm not just going to believe everything I read, I need proof.  So I will give you the proof, but first I'd like to take this opportunity to talk about the great benefits of kettlebell training, and specifically, the SKOGG System.

Michael has been training with kettlebells for a very long time.  While we did not previously know exactly how many calories it burned, what we did know was that there are fantastic results, and not just weight loss, from kettlebell training.  Here are some of the emails we receive from people using the System.

"I lost 27 pounds, and 9.6% body fat in 2 months.That's the kind of thing that you see on infomercials and you just figured "could never happen to a real person." Turns out, it can. I literally only have 1 pair of jeans that fits anymore, and those have been too tight for forever!"  Adam Goldstein 

"These last sixty day's have been a TOTAL SUCCESS! I started out at 245.5 lbs. and finished at 233...
The best and most amazing part (about SKOGG System) is that my doctor told me that I have reversed my diabetes and my blood pressure is finally under control!. Skogg Nutrition Plan explained to me why I could not lose weight, but more importantly showed me a viable alternative. "    Albert Romo  

"Hubby and I just finished week four of the rotation tonight. Not room here to share why we like this so much and appreciate how the program was designed. We've both lost weight, we both have muscles showing and growing, and we're thrilled. It's tough, we're a sweaty mess when we're done, and it is so worth it. Thank you." Jo bockman


"As you know, I entered the (SKOGG System) 60 day challenge not only to lose weight and improve my physical conditioning, but also to help adjust my overall health issues. Just wanted to give you an update that my blood pressure dropped from 150/104 to 138/88. My chloresterol went from 246 to 185.
Thank you again for all your help and support."   Siji Obi 

"Michael, I just wanted to thank you for your system. This past Monday I took my first "test" and moved from beginner rank to intermediate rank. Yesterday I performed my first Roots 2 workout. I have not had a workout that intense since I left the Army, many moons ago. This kind of intensity is what I have been missing. It's a mission to finish each training session. It gives me something to push and strive for. Thank you so much!"  Nemiah VanGuilder
  


Well, back to the calorie burn.  According to ACE, the American Council on Exercise, kettlebell training burns up to 1200 calories per hour.  That is 20 calories per minute.   So, who is ACE?


ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates.  And they're ultra conservative, they don't do fads, they don't do gimmicks...   they don't even do new or cutting edge!  They're old school.  They want proof.

They're kind of like a fitness Consumer Reports.

And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud.   In other words, if they say it, it's the real deal.

Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

Michael has been seeing great results with people training with kettlebells for many years, the ACE Study just confirms the results and puts it in scientific terms.  I'm an analytical person, that's how I think, so those of you out there like me who need "data", here it is.

Read about the study in the January/February 2010 ACE FitnessMatters 

Please keep in mind that not everyone will be burning 20 calories per minute from the onset.  Like everything else in life, you get out of it what you put in.  If you are not challenging yourself with increased weight and intensity, it will be reflected in your results.  If you have energy left to do another workout when you finish your kettlebell workout, you may want to increase your size, time and tempo.

 

Women and Kettlebells - For All Ages

Hi folks.  Summer is just around the corner, and most of us are thinking about what we will look like in our summer clothes.  It's not just about "how will I look in a bikini", but the overall affect of putting on the skimpier clothing for summer.  We have all been able to hide our flaws with clothing, but unless you live in Afghanistan and choose to wear a burqa, our flaws become more visible in hot weather.  With that said, we are all critical of ourselves, and these so called flaws are probably not visible to anyone else.    But why not do what we can to be more comfortable?

Every year it is a concern for me.  I have pale, white skin that is almost translucent, which does not hide the colorful blue veins in my legs.  Add a few extra pounds to the mix, another birthday gone by, and the thought of putting shorts on causes anxiety...so I get it.

Now, there isn't much I can do for you about the pale skin, but getting your body in "summer" shape is an achievable goal with a kettlebell training regimen.  And yes, everyone can do it.  I'm 56 years old, and enjoy kettlebell training 3-4 times per week.  It is keeping me in shape, and keeping me young.

Sue, Age 56

Judy, Age 73

In case you haven't read my earlier posts, I am not a workout person.  I didn't touch a kettlebell until I was 51 years old.  At the time, I was having some serious medical issues, was 30-40 pounds overweight, and feeling very old.  My joints ached so badly, that I could hardly get out of bed in the morning.   Michael introduced me to kettlebells, and the transformation began.  It can work for you too!!

 Is there any reason that women in there 50's and above shouldn't be using kettlebells? Because we are too old?  Because life has passed us by so we should just curl up and wither away?  Not on your life.

If kettlebells are used properly, with proper instruction and form, using the correct weight, just about anyone can use them.  

Crystal, Age 29

Connie, Age 47

Sharol, Age 67

Tracy, Age 38

SKOGG Gym, in Portland, OR, has members ranging in age from 15 to 73.  Over 50% of our members are women, and they get it on.  It's fun!!  Look at the smile on Judy's face.  At 73, she was NOT doing a strenuous exercise regimen prior to joining SKOGG Gym just a few short weeks ago.  When I asked her how she liked it, she said it is great.  She can feel her whole body working, much more than Pilates classes she was doing prior.  She wants to do all she can to stay fit and "young". 

Sharol is 67 years young.  Her face lights up when she walks into the gym.  Sharol is a Warrior.  What does that mean?  That means she has completed a 10 minute snatch test with only one hand switch.  In other words, she snatched for 5 full minutes on one side without stopping or setting down her kettlebell and then 5 full minutes on the other side.  Oh, by the way, it was with a 26 pound kettlebell.  I would like someone to tell Sharol that  women in their 50's shouldn't be introduced to kettlebells; she was 66 years old when she picked up a kettlebell for the first time.

The women pictured here cover 6 decades.  There is nothing that says there is an age limit on staying fit, which in turn keeps you young.  Kettlebells are no exception.

Kettlebell training has gotten some bad press.  There are those "celebrity trainers" who want to jump on the kettlebell fitness trend with no idea how to safely teach it to others.  People have suffered back and shoulder injuries from bad technique and form.  Be careful who you chose as your coach.

Michael Skogg has developed the SKOGG System for people of all ages, size, gender, and level of fitness.  His background, US Special Forces, exposure to kettlebells 20 years ago in Scotland by a Highland Games Competitor, Weider National Kettlebell Trainer, and his extensive education and experience in rehabilitation and health and fitness, has enabled him to create a safe and effective system that works for most people.

To learn more about the SKOGG System DVD Series,  Click Here.

If you would like to learn more about the SKOGG System Coaches Certification Program,  Click Here.

Keep Moving to Stay Fit

With the start of spring, I intend to experience this gorgeous state.  When we first moved to Oregon, we had great plans to explore all of the beautiful and unique features that are offered here.  We live 50 miles from the coast, and 50 miles from Mt. Hood and the gorge is right down the highway.

Well that plan lasted about a year.  Yet, the best experience we had in Oregon was on our honeymoon, almost 5 years ago.  That was a fantastic trip that gave us just enough of a taste of the state to know we wanted to move here.  Then came the realities of owning a business, and the exploration came to an abrupt halt.  It's time to fix that.....

Last weekend, I went for a walk around Lake Oswego with my friend Dana, and our dogs Hannah and Josie. This was a leisurely walk, not what you would consider a hike or a power walk.  We were out to enjoy the weather and the scenery....gabbing constantly for an hour and 40 minutes.

Pretty in Pink, Quince Bushes

 We walked around the South Shore of Lake Oswego, and enjoyed the day and the surroundings.  Its amazing how water is so soothing.  Just to hear the little creek at the bottom of the hill, or to see Lake Oswego, sends me back to fun times when I was a kid.  My sister, brothers and I were outside exploring in Wisconsin nearly every day.  Wow...the memories are flooding back, but that for another day.  Just keep in mind that I've tasted just about every
bird and animal that lives in Wisconsin.

Trilliums and Wildflowers

Lake Oswego is located just outside of Portland.  We didn't drive to some remote location to get outside and get some exercise, its in our back yard.  We were both just 10 minutes from our homes.  Yet, once we started walking around the lake, it felt like we were a million miles from home.  As you can see from the photos, it was a beautiful walk.

For many years, there has been a fitness trend for walkers, take at least 10,000 steps per day and you will stay fit.  Now, I'm not subscribing to that as your sole means of working out, but Dana put on her pedometer to record our steps.

Lake Oswego

After an hour and 40 minutes, we walked over 11,000 steps which equates to slightly more that 4 miles.  Because we were walking leisurely, and didn't really get our heart rate up, we only burned about 400 calories. That is based on the calculation by Dana's pedometer, which turned out to be fairly accurate.  A calculation for you to use when walking is 100 calories burned per mile for a 150 pound person.  So if you weigh more than 150 pounds, you burn more per mile than a person who weighs less than 150 pounds.

There was a time that walking was my sole source of exercise.  I got up at 5:30 every morning and walked 4 miles before work.  It took slightly more than an hour.  And while I was able to maintain my weight, I lost almost all the muscle in my upper body, to the point that I could not do even one push-up.  That scared me.  I don't want to grow feeble as I age...I plan on being active for the rest of my life.  That's when I met Michael and was introduced to functional training.

Using kettlebells as my primary exercise tool has increased my strength, endurance and agility.  Now I can burn up to 1200 calories per hour doing the SKOGG System kettlebell workouts, and use walking and hiking as a supplement to my fitness regime.  Because of the increase in strength and stamina, I can fully enjoy a leisurely walk around the lake, or an intense hike up Mt. Hood.

The best way to stay fit is to keep moving!

You, only stronger!

Sue

Stop and Smell the Roses!

It's happening! The best time of the year.  The earth is waking up from its winter slumber and coming back to life.  You can hear it, smell it and see it.  I wake up to the sound of birds singing in the tree next to my bedroom, I love that sound.  The flowers and trees are starting to bloom, and the smell of flowers awakening hangs in the air.

Love flowers in the yard

Oregon is such a beautiful state.  Just walking in my neighborhood, I can see the Willamette River Valley in one direction, and the foothills surrounding Mt. Hood in another direction.  The flowers and trees are blooming all around me, and I can see the snowy mountain in the distance.  Words really can't explain the beauty, and I am thankful everyday that I am fortunate enough to be able to experience it.

This year, I have made a promise to myself to experience this beautiful state.  It has been a rough couple of years opening the gyms and living and breathing them.  We have finally reached a point that we can begin to relax....at least in small doses.  My plan is, to hike, camp, fish and relax whenever possible...and to stop and smell the roses.

One of the things I have discovered in the past week, I am in much better shape this year than I have been in the past.  Walking up and down steep hills used to get the best of me.  Seriously, when we moved here 4 years ago, I couldn't make it up the hill in our neighborhood without stopping for a rest.  Yet this year, I surprised myself with my strength and endurance.  I have to attribute that to my kettlebell training.  Working out with kettlebells, without any other form of cardio training, has increased my strength and endurance to levels I have not experienced in many years.  I am looking forward to hiking the mountain to test it out.

Later today I am going on a two hour hike with a friend.  I'm not sure where we are going yet, it looks like rain, but I will be taking pictures of my excursions to share with you.  In Portland, we are used to rain.  So I will suit up in my rain gear and enjoy the mild weather anyway.  Its kind of peaceful walking in the rain!

I will continue to workout during the week with the SKOGG System Kettlebell Training.  It clearly has changed my life, and is allowing me at 56 years old, to hike up a mountain.  Something I couldn't have done 20 years ago.  I am in the best shape of my adult life!!

If you would like information about the SKOGG System, offered on a 5 DVD set, or SKOGG Gym located in Portland, OR, check out our website. 

Have a wonderful spring day!!

You, only stronger,

Sue

Today's Workout - SKOGG System Ladders

For the past two years, I have been working out at our gym.  Sure, once in awhile, I would grab kettlebells at home and do a quick workout.  But since I am at the gym most days, I workout with our members, generally at a Warrior Class, Level IV.  I am embarrassed to say that I have never worked out to the SKOGG System DVD.  Although I have done all of the workouts on the DVDs at some time in the gym, I never did them at home.

Today was a rainy Saturday and I just didn't feel like going in to SKOGG Gym, so I pulled out the SKOGG System DVD and did the "Ladders" workout at Level IV (Warrior).  It kicked my butt!!  Actually, I was surprised by how winded and sweaty I got.  I'm used to doing that type of workout, so I thought this was going to be a piece of cake.  For anyone out there that thinks the SKOGG System is ONLY for beginners is very misinformed.

Michael introduced me to kettlebells over 5 years ago.  I started with a 9 lb. kettlebell, and when he tried to teach me a Turkish Get-Up, I revolted.  Turkish Get-Ups are my favorite exercise now, but at the time, I very loudly protested.  My body wasn't ready for that movement.  After years of traditional weight training, my body was inflexible and tight.  However, I loved doing the basic 6.  They are a group of exercises that work your entire body.  It was fun, and I sweat more than I ever did lifting traditional weights...with only a 9 lb. kettlebell.  It was invigorating and empowering!

Soon I moved to an 18 lb kettlebell, and became pretty comfortable at that weight.  But comfortable is not where  I wanted to be, I wanted results, so I was soon swinging a 26 lb bell.  Not only did I get stonger very quickly, my flexiility improved, especially in my shoulders and hips.  Fast forward to the present.  I use a 26 lb. kettlebell for fast paced workouts.  That gives me a great cardio workout, and is heavy enough for strength training as well.  For a slower paced workout, I will use a 35, 44, or 53 pound kettlebell for snatches, cleans, dead lifts and two handed swings.  If you really want to feel your glutes, pick up a 44 or 53 pound kettlebell and do some two handed swings.  If you do the swings the way Michael teaches, your glutes and hamstrings will get the workout of their life.  

The moral of this story is.....you can use a light kettlebell and get a great cardio workout.  But if you think the SKOGG System workout is too easy, it's not the fault of the workout.  All you have to do is pick up a heavier kettlebell, and the workout turns into a brand new experience.

Now, I am not suggesting a novice pick up a 53 lb kettlebell and start using it.  What I am saying is don't get too comfortable with a certain weight.  Work your way up.  Use a lighter weight and go fast one day, and use a heavier one and slow down the next.  Giving your body that variety will ensure your success.  Try having a couple different weights sitting in front of you, and change them up during your workout.  Maybe you can use a 33 lb. bell for your swings and switch to a 26 lb. bell for snatches,  but need to grab an 10-20 pound bell for your clean and press.  There is nothing that says you have to use the same size for the entire workout.  

The four workout DVDs are designed for beginners to warriors.  There are many, many possibilities on how to use them.  Change the weight, change the time, and change the tempo.  You will see results very quickly.  Your arms will get strong and lean, your tummy will flatten, and your glutes and legs will firm up.  Most people see results after only 5-6 workouts.  Follow a "clean" diet, and the pounds will melt off.

If you would like to see results from men and women of various age and abilities who have taken the SKOGG System 60 Day Challenge, check out our website.  

To order the SKOGG System, click here.  You will receive an instructional DVD and 4 workout DVDs, taught by Michael Skogg.  To view Michael's credentials, click here. 

Keep Swinging,

Sue

Primal Diet....What's that??

As a person who has spent my entire life dieting, I am familiar with most of the fad diets that have come along.  Yes, I have tried many of them.  The grapefruit diet, the cabbage soup diet, the starvation diet, The Zone Diet, The Atkins Diet, food combining, liquid diets.....you name it, I have tried it.  In fact, I have a library of books dating back to the 1970's that can readily identify which decade it was written.  It seems that every decade has a new spin on diet and nutrition.


The current trend is the Primal Diet or Paleo Diet.  For the first time, I am researching a "diet" that makes sense.


Archeology and Anthropology have always been an interest to me since I was a child.  When Michael and I moved to Portland, I enrolled in Archeology and Anthropology classes at Portland State University.   I studied evolution as well as the life and habits of early man.  Approximately 200,000 years ago, the first modern Homo Sapiens evolved in Africa.  These early humans were "hunter/gatherers".  Farming did not occur for another 190,000 years.  


The premise for the Primal Diet is based on scientific fact.  Our human bodies adapted to a diet rich in fat, moderate protein, and minimal carbohydrates from 190,000 years of hunt and gather.   When farming was introduced 10,000 years ago, our diets began to change to the modern grain and carbohydrate heavy, low fat diets we see today.


But I am not an expert, so I would like to introduce you to one of our members at SKOGG Kettlebell Gym, Nora Gedgaudas,  who is an expert.  She has written a book on the subject, and I highly recommend her book as a resource to understanding why a Primal Diet makes sense.


This diet is a great compliment to kettlebell training.  Take a look at Nora, she is living proof!!


Order the SKOGG System Kettlebell Workout DVDs

 

Primal Body, Primal Mind

Combining your body’s Paleolithic needs with modern nutritional and medical research for complete mind-body wellness

• Provides sustainable diet strategies to curb sugar cravings, promote fat burning and weight loss, reduce stress and anxiety, improve sleep and moods, increase energy and immunity, and enhance memory and brain function

 • Shows how our modern diet leads to weight gain and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome, heart disease, and ADD

• Explains how diet affects the brain, hormone balance, and the aging process and the crucial role of vitamin D in cancer and disease prevention

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Applying modern discoveries to the basic hunter-gatherer diet, she culls from vast research in evolutionary physiology, biochemistry, metabolism, nutrition, and chronic and degenerative disease to unveil a holistic lifestyle for true mind-body health and longevity. Revealing the primal origins and physiological basis for a high-fat, moderate-protein, starch-free diet and the importance of adequate omega-3 intake--critical to our brain and nervous system but sorely lacking in most people’s diets--she explains the nutritional problems of grains, gluten, soy, dairy, and starchy vegetables; which natural fats promote health and which (such as canola oil) harm it; the crucial role of vitamin D in cancer and disease prevention; the importance of saturated fat and cholesterol; and how diet affects mental health, memory, cognitive function, hormonal balance, and cellular aging. With step-by-step guidelines, recipes, and meal recommendations, this book offers sustainable strategies for a primally based, yet modern approach to diet and exercise to reduce stress and anxiety, lose weight, improve sleep and mood, increase energy and immunity, enhance brain function, save money on groceries, and live longer and happier.

About the Author of Primal Body, Primal Mind            

Nora T. Gedgaudas, CNS, CNT, is a certified nutritional therapist and neurofeedback specialist with a private practice. A member of the Nutritional Therapy Association, the National Association of Nutritional Professionals, the Nutrition and Metabolism Society, and the Weston A. Price Foundation, she lives in Portland, Oregon.

Primal Body Primal Mind Website

Pre-order Primal Body Primal Mind on Amazon    (available 6/30/2011)

Primal Body Primal Mind Blog

Northwest Neurofeedback Website

Nora's Facebook Fan Page