LIFESTYLE CONDITIONING / Dawn Karlon

Keep it Going in Kettlebells!

2010-12-03T10:37:00.000-08:00

HI Everyone..

Just wanted to say a BIG HELLO to all my past clients out there and that I hope you are all still working the Russian Kettlebells!..

'Tip"

For better hip release in squatting..

take a narrow stance with turn out, squat down onto the balls of your feet holding a kettlebell behind you. Think about pulling length out of your hips thru the femurs and out the knees. Lift length from your belly upwards as well. Exhale at the bottom.... practice these to improve your squats!......

Pavals "resilience DVD"

Age is NOT a barrier to fitness!

2010-04-21T10:40:00.000-07:00

As reality shows like the Biggest Loser and Dancing with the Stars are showing America, age is not a barrier in optaining fitness goals. We do NOT have to sit around and wait for the rocking chair to be our daily activity. To give an example, there were more 50 year olds in the Birkie than any other age catagory. Some of the 70 plus year olds had skied more than 20 years in a row! And for many middle agers like myself, it was a first for us, and it inspired us to do more.

There are bicycle events that you can chose your mileage destinations, short run/walk races, and mini triathilons which whole families can partake in....... if you are looking for motivation and variety in your fitness goals. Don't stick to one repetitous type workout or activity. It will stagnate results and limit your body's optimal mechanics.

Don't neglect the weight bearing workouts. We can teach you fun, yet functional ways to work out with Russian Kettlebell / Bandit Loop / Bodyweight Conditioning here at LifeStyle Conditioning.

For a mere $5.00 per class (if you puchase 10) or $8 as a walk in fee , you will learn valuable tools to protect your joints, increase range of motion, and gain strength and endurance through
cardio conditioning.

Come and BECOME motivated with us!

Kettlebells, Bandit Loops and Bodywieght Conditioning

2010-03-22T11:30:00.000-07:00

Using the 10 Step Progression in Bodywieght Conditioning, we are learning THE BIG SIX Power Moves which will give you more strength then you ever thought possible.
Add the unmatched power of Russian Kettlebells and learn how to use your body in ways you never knew you could to build strength and endurance beyond your expectations.
Throw in some Bandit Loops and learn how progressive ring work can take you from weak to strong from head to toe in quick and fun challenging workouts.
Switch up the circuit with many variations and your body will respond and change before your very eyes.
Feel and look strong and flexible.....lose fear..........gain range of motion...... build confidence......
Come join us!

My First Kortelopet Race!!

2010-02-28T10:44:00.000-08:00

Yesterday I skied my first Kortelopet (1/2 Birkie). It was a beautiful day to ski and I achieved my desired goals as a first time participant. Kudos to all the volunteers who not only did a great job of taking care of all our needs, but did it with genuine smiles. Northern Wisconsin was the perfect environment for those who love the snow and what is has to offer Nordic ski enthusiasts. Today I rest my sore muscles and remember the days events; it won't be long for the call of the American Birkebeiner to bid me a return in the future....possibly with a view to execute the Birke itself. I have been inspired by the many ages of the Kortie participants who return again and again ; some who have conquered the trail for decades, some in their 80s. Fitness is a part of their lives, as it should be for us all......and it shows in their abilities to return year after year, decade after decade, to ski with some who may be the age of their own great grandchild.

KEEP MOVING AND SETTING GOALS for your life. Stay healthy and young at heart.

CHANGES IN OWNERSHIP OF PILATES BUT NOT KETTLEBELLS

2009-12-10T16:23:00.000-08:00

I am writing to you to inform you that as of January 1, 2010 , I will be selling my studio to another pilates company. Classes will transition without any lapse times so you will not be interupted in your schedules. Most of you are already aware of this, but for those of you who don't.....

I love what I do and have THOROUGHLY ENJOYED your friendships and the priviledge to have worked with you, hopefully bringing you and your bodies to a better place. I have put my blood, sweat and tears into building LifeStyle Pilates and have been proud to put my name behind it.

I will be simplifying my life to spend more time with my family, and will still teach Russian Kettlebells on Tuesdays and Thursdays from 5:00 to 6:00 p.m for
those who have been exposed to the basic skills.

We will be Lifestyle Conditioning and my number remains 218-348-4112.(Dawn)

To inquire about Personal Best Pilates, which will be taking over the Pilates studio, please direct your future calls to Carrie at 218-625-2378

Again, Thank-you for your patronage ... I hope to see you in the Kettlebell studio!

THE Kettlebell Workout

2009-09-10T05:56:00.000-07:00

In RKC Kettlebell class we will focus on three dimensions of training....

Workouts will be goal orientated, and changed to promote strength, stamina, agility and cardiovascular conditioning.

1. Joint Mobility

2. The Workout: includes Ballistic, The Grinds, VO2 Max.

3. Flexability

The Kettlebell is a functional workout, giving you skills to use in everyday lifting and moving while away from the studio. You will notice stronger, symetrical muscle tone, increased joint movement, less neck tension..... and you will have more energy ...

You will connect better with your body and breathing, and have a fun and challenging workout!!

Machines vs Kettlebells -- A No Brainer

2009-09-01T11:17:00.000-07:00

Machines are bolted down, creating an artificial stabilizer, which means YOU do not have to stabilize the weight.

Kettlebells allow a 3 dimensional movement to take place at all times, strengthening and conditioning ALL associated muscles (Prime, stabilizers, and neutralizers).
.............
Machines use a fixed axis of motion, leading to the De- Conditioning of your joint stabilizers and neutralizers.

Kettlebells are portable
.........
Machines only train your body in one or 2 dimensions.

Kettlebells have unlimited potential for movement in any direction.
.........
Machines require minimal nervous system activation.

Kettlebells maximally activate your nervous system due to the dynamic nature of the exercises.
..........
Machines can potentially cause muscle imbalances, as co-contraction of other muscles is not encouraged due to lack of stabilizer function.

Kettlebells can activate dormant or injured muscles due to the incredible stabilizing effect the movements have on the joints and muscles of the body.

taken from Revolution by Franz and Yoana Snideman

Get Back to the Fall Push

2009-08-03T18:33:00.000-07:00

We hope those of you who have had your fill of the Summer activities are ready to return to Re Focus on your Commitments to yourself in Strength and Flexibility Goals......

Kettlebells and Menopause

2009-06-07T15:49:00.000-07:00

This time in a woman's life may produce significant changes , both physically and emotionally. Some of the symptoms are:

*Loss of energy and endurance

**Sudden loss of strength

***Unexplained weight gain, especially around the waist

****Depression

As long as you are in overall good health , Kettlebell training may hold the secret to an easier transition .

Listen to your bodies, but DO NOT GIVE UP!!! We can work with you and help you in healthy goals.

We support our clients and each other...............

HAVE a HARD STYLE SUMMER!!

2009-05-13T08:04:00.001-07:00

Besides our Hard-Style approach to Russian Kettlebell training, we recommend this summer to venture out of the NORM in activities which will accelerate your training outcome.

Take an extra long swim at the cabin as often as you jump in...

Go hiking with a weighted backpack for MILES...

Enter a Biathalon or Triathalon just because it gives you a goal to work towards...

Take a Russian Kettlebell class at LifeStyle Pilates Conditioning Studio......

Remember to eat clean, keep protein levels up, and drink lots of water and less alcohol...

Congradulations Wellness Warriors!

2009-05-05T17:27:00.000-07:00

Congradulations on working so hard to earn your new bodies!!

We have been excited to help you attain Hardstyle Bodies in our Kettlebell and Pilates classes. Not only do you have a better understanding of your own bodies now, but YOU also have the determination to work it in ways you never knew you could. We at LifeStyle Pilates are so proud of those who have been dilegent in using the tools we have given you to obtain better working AND Looking bodies!!

Our Summer sessions will have some variations in them as some of us are on vacations and away for training.

There will, however, be classes available in Pilates and Russian Kettlebell throughout the summer months.
Please call or stop in for schedules.

Before and After Pictures to be posted soon....

Heart Rate Monitoring For Kettlebell or High Intensity Training

2009-03-04T19:04:00.000-08:00

You can either take a radial pulse or use a heart monitor, which is more accurate. For the heart rate to be able to rise quickly and fall quickly to resting levels or below is an indicator of a healthy heart. If after a period of heavy exertion, we like to see the heart rate drop at least 10 below the peak heart rate within 1 minute. On a 1-10 scale or the ability to speak, tell your instructor where you are after a vigorous segment during the workout. It will not only help her challenge you, but also keep you from over exertion, especially for a newby......

1 resting

2 very light/ not out of breath or muscle strain

3 light/ no exertion, lightweight, no burn

4 Moderate/ slightly breathless, slight muscle discomfort

5 aware/ talk without difficulty, notice muscle strain

6 Uncomfortable/ difficult to talk, weight difficult to lift, slight burn

7 Difficult/ No longer want to talk, muscle burn, weight heavy

8 Intense/ Can't talk, barely completes lift, intense burn

9 Very intense/ Near max effort, severe burning, max weight

10 Max effort/ Can't continue exercise, another rep or second (duration) is not possible.

On Fitness Sept 07

Two Handed Kettlebell Swings (Hard Style)

2009-02-21T16:29:00.000-08:00

Here is an example of some students from my p.m. Kettlebell Class working thru a basic SWING. There is alot to consider when doing Hard Style Kettlebell Swings. Technique is important, for The Swing is the foundation for all other Kettlebell Skills in HardStyle Training. We practice, practice, practice!!..

Look at dragondoor.com to see some of the benefits in training with Kettlebells. Core and back Strengthening, hip flexibility, neck mobility due to relearning lat recruitment, endurance enhancement is just a few reasons to pick up a Kettlebell and call an RKC certified instructor.... Call for more information and details on class times.......

A TESTIMONIAL

Being a Pilates student, I saw how excited Dawn was about Russian Kettlebells and had heard about the quick fat loss and strength results obtained by the workouts so I decided to give it a try. I have very weak wrists and was afraid I'd injure them. By the 3rd class my wrists had improved and I wasn't afraid of Swings anymore. My neck, back and hips felt much better, and my posture improved. Even walking felt different, like I was more upright and using my muscles in proper alignment. Along with the physical benefits, my confidence changed for the better as my body started to respond and strength improved. workouts were the highlite of my week!! After about 4 classes I added another weeknite class. Now I REALLY noticed some significant changes. In bed at nite I took the pillow from under my knees for the first time in 15 years and had only the pillow under my head!! (I used to sleep on my back with pillows under my knees due to aching hips so bad that I couldn't sleep for more than 2 nites in a row). My fat composition is changed and my joints have more ROM. Classes are motivating, challenging and FUN, and everyone looks better every week. Dawn is very dedicated to helping her students acheive their fitness goals and her teching style has changed my life!! Thanks for the COMPLETE workout!!!

THE WINNER OF THE 10 SESSION PACKAGE IS PAULA ROOKEY of Superior, WI.

Thanks to everyone that was in attendance for the Customer Appreciation NITE. We sincerely appreciate your business!!

BECOME

2009-01-27T19:14:00.001-08:00

10 Foods you THOUGHT were good for you, BUT ARE NOT!

Cereal-

Cereal is one of the most processed food on the planet. Mostly loaded with refined carbs, no fiber or protein, and will elevate insulin levels. Cereal also has high levels of cancer-causing acrylamid. If you must eat cereals, stick to the less refined, old fashioned oats, cereals with natural ingredients, and a total carb-to-fiber ratio ot 3 to 1 or less.

Artificial sweeteners-

Cancer linking in animals as well as humans, add increased hunger to the list, which goes against the whole idea of dieting.

Sport/Electrolyte Drinks-

Besides the artificial sweeteners, high frucose corn syrup has been linked to diabetes, and bromide displaces the valuable nutrient iodine from our diet, compromising thyroid function.

Coffee-

No such thing as a benign stimulant. Coffee is a very inflammatory food, and depletes the body of minerals, and raises blood pressure and cholesterol in susceptible individuals.

Granola-

Besides being loaded with sugar and fat, everything that applies to cereal applies here. Today's granola is cleverly disquised as healthy when it is not. Diet granola is frequently loaded with alternative sweeteners, and the dreaded trans fat. If you must eat granola, stick to the truly natural brands and read the labels.

Low Fat-

If you cut out all the fat, you will eat more. Fat makes us feel satisfied at a meal. Stuffing yourselves with fat-free cookies and cakes makes you fat. Some fats are needed to burn fat.

Soy-

Soy has levels of manganese tht can be toxic to an infant, acts as a thyroid disruptor in those with low thyroid function, is loaded with phytates which block the absorption of many healthy nutrients, and chronic consumption is questionable in estrogen related disorders.

Diet Soda-

Diet soda has ingedients which are appropriately abbreviated AGE, which do just that AGE YOU.Aspartame converts into fermaldehyde,potassium benzoate can be broken down into benzene. Drainclog openers on ICE!

Organic Sweets-

Just because something is organic does NOT mean it is a health food. An organic cookie loaded with sugar may have less pesticides and IS a better option, but does not qualify as a health food.

Bagels-

Bagels, are while bread and starch. All refined bread products cause an excessive rise in blood sugar when consumed, producing fat storage, and inflammation producing hormone insulin. Instead focus on fruit and vegetables instead.

On Fitness Vol 9 No2 2008

JOIN TEAM "BECOME" ON OUR 12 WEEK GOAL CHALLENGE. BEFORE AND AFTER PHOTOS, EATING PROGRAM TIPS FOR STRENGTH AND SIZE GAINS, WEIGHT LOSS, OR JUST TONING CHANGES THAT YOU DESIRE.

MAKE THOSE GOALS A REALITY WITH LIFESTYLE PILATES AND CONDITIONING CLASSES!!!!!

PILATES (MAT/REFORMER)
RKC RUSSIAN KETTLEBELL
MERIDIAN STRETCH AND STRENGTH CONDITIONING

CERTIFIED INSTUCTION WITH
DAWN KARLON
ANNETTE BARKER
KATE OHARA

CALL DAWN 218-348-4112 FOR CLASS TIMES

BECOME

2009-01-27T19:14:00.000-08:00

BECOME

2009-01-14T07:22:00.000-08:00

There are no Shortcuts to anyplace worth going.....

SOUP UP YOUR SOUPS!!

The next time that you make chili or soup, pump up the nutrient value by adding some veggies to it. Fresh or frozen veggies will not only add flavor but increase the vitamin and mineral content of your meal. I personally like to make chili with carrots, corn and peas (frozen is easy as it is cut up and ready to toss into the chili. Using turkey or stirfry meats instead of ground beef will lower the fat content of the meal. Making soup using solid vegetable bases like pumpkin, squash, or sweet potatoes will also add much to the quality of your soup. Some added cheese will add a protein content, and some high fiber crackers for a side will make for a well -rounded nutritional meal. Enjoy!!!

Todays KB workout

Joint Mobility First!!

dbl hand Swings 20

active rest 30 sec
dbl KB Suitcase Deadlift 15

active rest 30 sec
C & P 8/8

active rest 30 sec
Rows 10/10

active rest 30 sec
Single KB swings 15/15

Rest 1 Min

Repeat 1-2 x

TGU 3-5 L,R

Dawn 01

Russian Kettlebells and the Birkie

2008-12-31T16:12:00.000-08:00

Hi All

Just a quick "GO TO " check out this Kettlebell story in the www/birkie.com website!

BECOME

2008-12-24T15:21:00.000-08:00

Have a Great Break and THINK about WHY and WHAT you eat!

Be concious of the times, places, and values of your meals during your break. Try to maintain a schedule for working out in various settings.. Remember your before and after shots!

Gear up for my return January 5th and Prepare to obtain Results! Come back with an attitude for change and determination _ No matter what your Goals are.

We ARE team BECOME!

In Memory of

2008-12-20T11:14:00.000-08:00

In Fond Memory of Sterling Wrase....

"He who distributes the Milk of Human Kindness- cannot help but spill a little on Himself"

LifeStyle Pilates and the family at NorthStar Health and Fitness extend our condolences to the family of Sterling. He lived by the above quote, and will be missed.

BECOME

2008-12-12T06:18:00.000-08:00

DISCIPLINE is the Bridge between Goals and Accomplishments

Gearing up for Winter Sports

1.Stabilize Your Joints

Ski jumping, recovery from a potential fall, or adapting to snow conditions can all stress joints in the hips, knees and ligaments and leg muscles. In situations where you may be off balance with heavy forces, your body will tend to collapse into pronation; drawing the knees inward, causing potential ACL problems. Many injuries don't show up during the activity and may occur while doing something simple like bending over to reach for something and you hear a pop and feel knee pain and then swelling. Functional exercises to stabilize the muscles around the leg and hip joint are important for snow sports. Squats are an excellant example to strengthen these areas.
Since you will need to have endurance also , change up the Tempo by slowing it down
Decend for 6 counts - no rest at the bottom - then accend for 6 counts. Our Russian Kettlebell classes can assist You!!

2. Impr0ve Core Control and Balance

All movement originates from the Core, so you will need to strengthen the abdominal wrap (the girdle around your torso ) Breathing techniques to activate the transverse abdominals, along with core strengthening exercises can get you on your way to better control on the hill.Balance Challenges in our Bosu or Pilates Classes for Mat and Reformer can assist you!!

3. Improve Overall Strength,Power and Eccentric Strength and Endurance

Primal or Essential movements such as squatting, lunging, twisting, bending, pushing and pulling are these.
Modern Bodybuilding Techniques tend to emphasize mass in the upper body which can make your center of gravity unstable, increasing injury risk. Balance the upper and lower body. Especially Men since they are usually larger in the upper body. And Ladies don't be afraid of heavy lifting!! The trick to losing inches, strengthening bones, increasing your metabolic rate is to simply lift Heavy!! We can deliver here at our Russian Kettlebell classes!!

Happy Skiing

On Fitness Jan.07 "Seven chek points for snow sport conditioning

BECOME

2008-12-03T09:40:00.000-08:00

Todays Quote :

He who Chooses the Beginning of a road - Chooses the place it leads to.....

Never underestimate the wonderful effects of walking , either indoor or outside . Walking is one of the best fat burning activities there is. Cardio workouts will burn calories quickly, but walking is targeting the Fat itself. Take a good long walk several times a week, especially when you may be stiff and sore from other activities. Build up, starting with short intervals, then gradually add more distance and days. Visualize your outcome as you enjoy the scenery, breath in the fresh air and feel the movement of your body while you walk. Take time to take in the positive and you will be on your way to BECOME,,,,,

Kettlebell workout for the Day

Dbl arm Swings 20

Push-ups :30

Goblet Squat 10

Push-ups :30

1 arm Rowing l,r 8/8

Alt KB Swings :30

Rest 1:00 Repeat 2 more rounds

kettlebell curls 10

1/2 TGUs l,r 5/5

BECOME

2008-11-12T08:28:00.000-08:00

Welcome to LifeStyle Pilates and Conditioning BECOME blog

Quote to Remember"It is easy to be strong...from a distance"

Tip For The Week:
Have protein, fat, and carbs at every meal, including your post-workout shake. 30% protein, 40% carbs, and30% fat intake ratios are a good start with room for slight changes.

Proteins from Meat, dairy, and Bean sources (organic preferrably)
Carbs should come from fruit and Veggie
Fats from meats, oils and butter, etc

6 Beers has the equivalance of digesting a LOAF OF BREAD, with no nutritional value. Watch your consumption.

Consious Breathing into Belly, Upper Back, Pelvis, Low back, and Side Ribs can take loads of tension off the neck and shoulders. Learning to breath into other areas such as these also stimulates the Lymphatic System and promotes enhanced circulation. Practice it before bedtime or when stressed out.