|
i.d. news
all in one. all for you.
|
|
reinventing the kettlebell workout
we dial our kettlebell program up a few notches. just for you!
At i.d. gym, we're proud to have been one of the first full-service gyms in Chicago to offer group-fitness classes centered around kettlebells. And now we're equally proud to take our kettlebell program to a new level: We're reformatting our kettlebell-based classes to give you more ways to make the most of your workout.
We all know that the point of lifting weights is to get stronger and live longer -- and kettlebells are a great way to do so. By reformatting our kettlebell program, the i.d. team will help you master the kettlebell as a great way to step up your workout -- and help you achieve those fitness goals.
"Each class is designed with a specific theme to program certain movements, offer many progressions and challenge your skills, so let kettlebells open up a whole new level of fitness for you and your friends
," group-fitness instructor and personal trainer Rob Miller says. "Join us!"
Here's a rundown of our kettlebell classes -- choose the one that's right for you!
KETTLEtechnique (formerly Intro to Kettlebells). T
his introductory class is for those of you who want to learn the basic kettlebell techniques and fundamental movements. Even i
f you are somewhat familiar with the basics, this class will help you perfect your technique. We'll
use progressions and correctives to help you get a greater understanding of what the kettlebell has to offer. Find it on Tuesdays at 6 p.m. and Thursdays at 5:30 p.m.
KETTLEconditioning (formerly Kettlebell Conditioning). The class you know and love gets a new name!
In this class, you'll perform short periods of all-out effort followed by periods of rest to reach "afterburn."
This afterburn effect is the reason why intense exercise helps burn more fat and calories that steady-state workouts and produces a
metabolism boost
for up to 48
hours after you're done training
. Find it on Tuesdays at 7 p.m. and Saturdays at 12 noon.
Meanwhile, our popular Kettlebell Challenge classes have been divided into three new formats:
KETTLEburn.
This is an all-level skills class that combines conditioning and calisthenics. The rhythm of a KETTLEburn class is non-stop as you move through circuits that keep your body moving and your heart rate up to rev your metabolism.
Although beginners are welcome, it will help to have mastered the basics of our kettlebell program to take this class. Find it on Sundays at 9:30 a.m.
KETTLEstrong. This class is formatted to help you set personal records for strength. We focus on basic kettlebell movements like the clean, squat and press that are the "bread and butter" of strength training.
Find it on Mondays at 7 a.m. and 7 p.m.; Wednesdays at 7 a.m.; Thursdays at 6:30 p.m.; and Fridays at 7 a.m.
KETTLEelite.
This is the class for those of you who are most experienced with kettlebells. (Sorry, no newbies.) By c
ombining any and all of the skills from i.d.'s other kettlebell classes, our instructors will push you to progress, reminding you that the challenge never stops! Find it on Mondays, Wednesdays and Fridays at 6 a.m.
* * *
Read on for more news about i.d.'s kettlebell classes. Register for a kettlebell class
here.
|
|
meet i.d.'s kettlebell team
0ur all-star instructors have teamed up to get you on the fast track to results
i.d. gym is home to four of the best kettlebell group-fitness instructors in Chicago -- and they've come together to streamline our kettlebell program to get you on the fast track to results.
Meet the team right here!
 Rob Miller. Rob spent five years in the U.S. Navy, serving as an Aircrewman in SH-60B helicopters with duties as a rescue swimmer. He later became a certified personal trainer and started working out with kettlebells in 2004. Today, he holds a Senior Russian Kettlebell Certification (RKC).
"When someone works out with kettlebells, their overall body awareness improves and their athletic skill increases as they learn about force distribution," Rob says. "Since kettlebells are always driven from the hip, increasing hip speed and power directly translates into greater athletic power."
When to find Rob: KETTLEtechnique on Thursdays at 5:30 p.m.; KETTLEstrong on Mondays, Wednesdays and Fridays at 7 a.m. and Thursdays at 6:30 p.m. KETTLEelite on Mondays, Wednesdays and Fridays at 6 a.m.
Jennifer McGowan.
A certified personal trainer, Jennifer holds an RKC Level II certification. She works with experienced triathletes -- and those who are new to weight training. She focuses on using the benefits of kettlebells to help people meet their individual training goals, including improved sports performance, weight loss/weight management and overall physical conditioning.
"I've found that kettlebells work like no other fitness tool to build a strong, lean and athletic body," she says. "In our classes, w
e start with the basics -- emphasizing the proper form and movement -- so that you can reap the benefits of kettlebell training."
When to find Jennifer:
KETTLEburn on Sundays at 9:30 a.m. and Fat Shred on Wednesdays at 6:15 a.m.
 Kyle Boerema. A personal trainer with an RKC certification, Kyle played football and baseball as a youth, and later went on to study kinesiology in college.
While emphasizing biomechanics, he began to look for something better than isolation exercises -- and that's when he discovered kettlebells.
"My kettlebell classes are definitely going to challenge your fitness levels, along with giving you an understanding of kettlebell movements," he says. "These classes will get you stronger while increasing your work capacity over longer periods of time, thus maximizing your workout as much as possible."
When to find Kyle: KETTLEtechnique on Tuesdays at 6 p.m.; KETTLEconditioning on Tuesdays at 7 p.m. and Saturdays at 12 noon; Vinyasa Yoga on Mondays at 7:15 p.m.
 Katie Petersen. Katie is the newest member of i.d. group-fitness team. And while she's new to i.d.'s class schedule, she's no stranger to kettlebells. As a
n RKC Team Leader, helps organize kettlebell certifications for fellow trainers and instructors.
For more about Katie and her approach to kettlebell workouts, read our i.d. profile below.
When to find Katie: KETTLEstrong on Mondays at 7 p.m.
|
i.d. profile: meet Katie Petersen
meet the newest member of i.d.'s kettlebell team
i.d. is home to four of the top kettlebell-based group-fitness instructors in Chicago -- and our team is growing with the addition of Katie Petersen. Here, we chat with Katie so that you can get to know about her and her unique approach to kettlebell workouts.
i.d.: Since you're new to i.d.'s group-fitness team, what can you tell us about your fitness background?
K.P.:
I have been training professionally for more than 10 years. I trained clients for and personally competed in national figure competitions for about five years. In addition to training, I also offer nutrition counseling services. My niche in the training world is definitely kettlebells, though!
I am an RKC team leader in Chicago, which means I help organize and teach HKC and RKC kettlebell certifications to fellow trainers. The kettlebell is just one tool we use -- the system itself teaches you how to move your body, no matter what fitness modality. I am excited to take on a group class purely to reach more people in this fitness revolution!
i.d. How did you get interested in working out with kettlebells?
K.P.:
I was introduced to kettlebells in 2008, and it was the most effective workout I had ever experienced. It requires a mind-body connection that should always be present. Learning the techniques necessary to moving the kettlebell correctly made all of my movements stronger and improved my cardio capacity beyond belief. In my opinion, it is the most efficient way to simultaneously build strength and burn fat.
i.d.: Since we're reformatting i.d.'s kettlebell-based classes, what's your class going to be like?
K.P.
:
We start with 10 minutes of stretching to help you with your mobility. That's followed by 10 minutes of warming up with kettlebells, and we'll include some basic instructions for anyone who is new to working out with kettlebells.
We transition to two 15-minute strength-building circuits, and we wrap up with 10 minutes metabolic conditioning circuits.
The kettlebell work includes
basic movements, including swings, Turkish get-ups, cleans, presses, front squats and snatches. More advanced movements will be incorporated based on the level of class members. All classes also include bodyweight movements in addition to kettlebells, so you'll be performing pull-ups, push-ups and core work.
i.d.: How do you like to work out when you're not using kettlebells?
K.P.
:
My mantra is to keep it simple. I lift as heavy as I can with the foundational powerlifting movements: deadlifts, back and front squats, bench presses, military presses, usually focusing on only two of those movements in a given period.
I also think it is important for
everyone to be able to do pull-ups because it is within everyone's capacity. That being said, I mix in pull-ups and other bodyweight movements and progressions like pistol squats, one-arm push-ups, clutch flags and so on at least a couple times a week. I also run and bike each week, sometimes just for transportation, although my primary cardio comes from kettlebell work. I am also sure to get to a yoga class at least once a week.
i
.d. : When you're not working out or teaching a class, what are your favorite ways to pass the time?
K.P.
:
A lot of my personal life is immersed in the training world, as it is near and dear to my heart. Rob Miller and I have spent a lot of time building a kettlebell/barbell lifting competition in an effort to grow a more cohesive Chicago fitness community. It has been a mixture of work and fun, organizing and hanging out with this dedicated crew!
For fun, I like to socialize with friends, preferably with a few drinks on an outdoor patio somewhere! Long bike rides, hanging out at the beach, going to concerts .. I'm usually up for anything, but I have to say, relaxing at home has become one of my favorite past-times lately.
when to find Katie:
-
Mondays:
KETTLEstrong, Mondays at 7 p.m.
|
when you want just a little bit of kettlebells...
we've got cool classes that may -- or may not -- include kettlebells
Perhaps you want to work out with kettlebells just a little bit, so try these cool group-fitness classes that often feature kettlebells.
Fat Shred. This is
45 minutes of intense interval training using kettlebells, TRX, free weights and body weight exercises. The perfect way to get your whole workout in before the sun comes up. Wednesdays at 6:15 a.m. with Jennifer McGowan.
Tabata Circuit.
The basis of Tabata training is four minutes of intense interval training on a variety of stations, which can often involve kettlebells, followed by short periods of rest. Mondays at 10 a.m. with George Deoudes.
Caveman Workout.
The first workout known to man! Get primal with some tires, sledgehammers, heavy ropes or kettlebells for a high-intensity strength workout. Sundays at 11 a.m. with Bill Pendleton and Mondays at 5:15 with George Deoudes.
Bootcamp.
For all you weekend warriors, this is a heart-pumping, muscle-burning jump start for your day. This military-style workout might use plyometric drills, kettlebells, treadmills or just your own body weight. Saturdays at 11 a.m. with Bill Pendleton and Sundays at 12:30 p.m. with Tim Iberle.
|
a brief history of kettlebells
learn how kettlebells became a mainstay of working out
By now, you've probably worked out with kettlebells on your own or in one of i.d.'s group-fitness classes. How did this odd-shaped device become such a central part of today's workout regimens? We hit the history books to find out.
A kettlebell is a cast iron weight that looks a little like a cannonball with a handle. Unlike traditional dumbbells, a kettlebell's center of mass is extended beyond the hand, allowing for a wide variety of swinging movements that are designed to help you build strength and endurance.
Cold War era Soviet soldiers began using these weights to train for hand-to-hand combat, and while those days have since past, the benefits of kettlebells remain.
"You don't need the physique of a battle-hardened soldier to train with kettlebells," says personal trainer and instructor Jennifer McGowan, who helped bring kettlebell workouts to i.d. in 2010. "We can start with the basics -- emphasizing the proper form and movement -- so that you can reap the benefits of kettlebell training."
By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.
The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,
and in a way that mimics real world activities such as shoveling.
Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions. Kettlebell exercises work several muscles simultaneously and may be repeated continuously for several minutes at a time. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.
... and for a different approach
 We've got Rogue Thompson Fatbells! These unique weights were co-developed with powerlifting legend Donnie Thompson as a revolutionary take on traditional kettlebells. With this design, the handle is re-positioned inside each open-ended, cast-iron sphere. The result is a perfect geometric shape to maximize performance, allowing athletes to dramatically improve the efficiency of every swing and press.
|
kettlebells and ...
A "mashup" is a term that started in the music industry to describe the blending of two songs that you wouldn't imagine going together, but end up sounding great once they're mixed into one. We designed the Workout Mashup series to provide you with tips on some winning combinations to intensify your workout.
As we continue to sing the praises of kettlebells, we're sure many of you are wondering how you can build upon our kettlebell workouts with i.d.'s other group-fitness classes. Here are just a few ideas:
Mashup #1 - Kettlebells and the Caveman Workout:
Kettlebells allow you to combine cardio and strength training in one efficient workout to maximize results. Likewise, in the Caveman Workout, another one of i.d. gym's signature classes, you'll get primal with sandbags, tractor tires, sledgehammers, heavy ropes and other non-traditional workout gear for a high-intensity strength workout that will leave you feeling tough and strong.
Mashup #2 - Kettlebells and Spinning:
With kettlebells, you'll get lean, tone and strong. But don't forget about building cardio strength too. Combine your kettlebell workout with Spinning, where you will jump, jog, sprint and climb on a stationary bike while jamming to hot tracks from today and yesterday
.
Mashup #3 - Kettlebells and Body Sculpt:
There's something visceral about swinging a kettlebell as hard and concise as you can. You leave these classes feeling strong and powerful, but sometimes you're ready for more. Take Body Sculpt, a class where you'll use h
and weights, resistance tubes and BOSU trainers to target every inch of your body.
|
function junction: squat with a kettlebell
tips for incorporating functional training into your workout routine
The idea behind functional training is that each exercise should be natural and carry over into your daily life. These multi-dimensional exercises tend to activate more muscles, consume more energy and improve mobility. So, how do you perform functional exercises? Here's our training tip of the month.
Let's do a
squat with a kettlebell
.
"Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings -- and they strengthen the core," personal trainer and group-fitness instructor George Deoudes says. "Squats may help improve balance and coordination, as well as bone density. Plus, they're totally functional."
Here's how to do it:
Need help? Ask one of our knowledgeable personal trainers for tips on how to get started.
|
the perfect workout: Sundays
How to get the most out of everything i.d. gym has to offer!
The Perfect Workout series is designed to help you get the most out of i.d.'s group-fitness program, weight room and cardio equipment.
With this series, we provide workouts for each day of the week.
We've covered every day of the week so far, so now we move on to Sunday. Sundays are supposed to be a day of rest and relaxation -- we say it's a day for an awesome workout! i.d. has just what you need to cap off your weekend and get ready for the week ahead.
The perfect morning workout
- If you're an early-riser, arrive at i.d. a little after 8 am, stretch out your muscles in our training area and jog for few a few minutes on one of our 12 Star Trac treadmills.
- Head to Spinning at 8:30 am. Here, group-fitness instructor Brent Holten leads up to 30 i.d. members through a heart-pounding workout that builds strength, endurance and cardio strength.
- If you're up for more, follow Brent upstairs for Power Yoga. This extended class helps you energize your body and relax your inner soul by blending together strength and flexibility training with athletic yoga movements and breathing.
- Hit the showers and get on with your day.
The (other) perfect morning workout
- Come to i.d. just before 9:30 a.m. Stretch and warm up on one of our Star Trec stair mills.
- Join us for KETTLEburn, led by instructor Jennifer McGowan. You'll perform muscle-building workouts with cardio training in a high-intensity team atmosphere that will help you build a strong, lean and athletic body.
- If you're ambitious, and a workout beast, get to the Caveman Workout, led by instructor Bill Pendleton at 11 a.m. In this signature class, you'll work out with non-traditional equipment like sand bangs, heavy ropes and sledgehammers.
- Breathe, relax and enjoy the day!
|
 meet the KETTLE PRT champs!
the i.d. team takes top honors in a citywide kettlebell competition
i.d. gym's members and staff came together to take part in KETTLE PRT, one of Chicago's top kettlebell competitions. And they won! For the second year in a row!
The team included (pictured, from left): member
Donna Pennekamp, personal trainer and group-fitness instructor
George Deoudes, member
Chad Halbur, member
Jennifer Kaswick and customer service manager
Jorge Ortega.
Way to go, team!
|
|
what's new
get the latest on classes, instructors and special events
special event: sweat and shop!
Join Annemarie Sampson and Liz Opie for a sweat session with benefits! On
Tuesday, April 19 at 8:30 am, all participants in Annemarie's
Cross Training class will be entered to win some
Stella & Dot swag.
After class, join Liz for some post-workout treats and a trunk show of all the newest arrivals from Stella & Dot. Get ready for summer inside and out!
instructor news
 Congratulations to Kyle Boerema, who is now a certified yoga instructor after an intensive two-year program at Moksha Yoga Center.
Catch Kyle and his
Vinyasa Yoga class on Mondays at 7:15 p.m. Way to go, Kyle!
new class!
Are you looking for just a little yoga? Check out Express Yoga with Brent Holten on Thursdays at 7 p.m. This 30-minute class is perfect for those of you who are new to yoga or looking to extend your workout by just a little bit.
|
stay in touch with i.d. gym
there's more than one way to connect with us
We know you're busy, and there are weeks where you don't have time to hit the gym. But that doesn't mean you can't stay connected to the latest news and information about i.d. gym.
on social networks: Like us on i.d. gym's Facebook page at
facebook.com/idgym if you haven't done so already. You'll join the conversation with more than 1,300 other fans of i.d. gym and keep on top with current events at i.d. gym. You can even keep tabs on our weekly group-fitness class schedule. And if you love Fly Yoga®, be sure to "like" our Facebook page at
facebook.com/idgymflyyoga. You also can follow us on
Twitter, review us on
Yelp, see us on
Instagram and watch us on
YouTube.
on the web: Visit our website at
id-gym.com for the latest in group fitness and personal training. You also can learn about our programs, partners and instructors. Our group-fitness schedule is updated weekly, and you can reserve your spot for Fly Yoga® and premium Lincoln Park CrossFit classes. You also can join the conversation in t
he workout planner blog.
there's an app for that! Through our partner MindBody, you can connect to i.d. gym when you're on the go through your iPhone or Android phone. These free MindBody Connect apps, available through iPhone App Store and the Android Marketplace, enable you keep track of i.d. gym's group-fitness schedules -- you can even reserve a space for Fly Yoga® and Lincoln Park CrossFit.
Learn more.
|
the i.d. mission: personalize your workout
At i.d. gym, we believe that helping you reach your fitness goals requires an approach as unique as you are.
 We know that one program does not fit all, so i.d. gym has everything you need to personalize your workout. In today's fitness world, people go to yoga studios for yoga classes, cycling studios for indoor cycling classes or personal training gyms for one-on-one workouts. At i.d. gym, we've got all of that -- and more -- for a great value under just one roof. That's why Chicago Magazine named us one of the Best in Chicago.
Even something as simple as knowing your name when you come in the door can make your experience at i.d. gym something special. Unlike the big chain gyms, we want your fitness program to have a personal touch. Creating a friendly environment keeps things fun, helps you stay on track and may even push you to achieve goals you never thought you could.
i.d. gym. all in one. all for you.
|
|
|
|
|
