Road to the RKC – Just ONE Thing

I'm writing this as I'm looking out my hotel window here in Orlando, Florida.  

I got up at 5am, tied up some loose ends, made myself some steak & eggs for breakfast, kissed Rozanne and the kids while they slept and was out the door by 7am.

My dad took me to the airport and we got into really good conversation amidst the early-morning Toronto rush hour traffic.  We talked about everything from retirement, to his heart health, to religion.  It was nice and makes wonder if I should ask my dad to be my designated airport driver from now on just so that we can have conversations like the one we had this morning.

The trip itself was uneventful – other than the overweight lady sitting beside me on the plane who tried to raise the arm rest/divider between us any chance she got (I'm still not sure if it was me or if plane seats are really that small and unforgiving). 

On my way in I asked the cab driver to stop at WalMart and I ran in to pick-up some Greek yogurt, raw almonds, bananas, apples & a case of bottled water.  I knew my room had a fridge and I didn't want to be a slave to the over-priced crap and junk that you can get at these places.

I grabbed some late lunch – a sandwich & coleslaw – after I checked in to the hotel and then came to my room to get settled.

Being here sucks, so far.  

Not for the reasons that have to do with why I'm here, but because I'm here at a beautiful resort on the grounds of Disney World without my wife and 5 kids….


But, the fact of the matter is that I'm here to take care of business.

I've got a snatch test to pass – 100 snatches, 24kg kettlebell, under 5 minutes.

I've got a graduate workout to pass – this'll be something gruesomely creative that a Senior or Master RKC will dream up to make us puke.

I've got to show some folks that I have every right to be here as anyone else…and something tells me that there'll be a bullseye on my back this weekend.

The RKC is something that I have been thinking about for years now and have just not taken action on.

Well, I've adopted that as my mantra for the final half of 2010 – ACTION.

No more wondering "what if".  No more saying "if only".

It's time to step up and take some ACTION instead of sitting back watching the world unfold before my eyes.

The beauty about taking action is that it takes you closer to your end goal.  

All you have to do is take 1 small step, DO ONLY ONE THING and that usually is enough to build some momentum to get you going.

For me, that small step was registering for the RKC back in May.

That was it.  

It just took that ONE THING and the momentum that was generated took care of everything else.

It's amazing how ONE SMALL STEP can make such a difference. 

So, let's apply the "Just One Thing" theory to your fat loss efforts and check out the mini-article that Geoff Neupert sent me…


"Fix Just One Thing And Burn More Calories"


by Geoff Neupert, CSCS, Master RKC


Want to burn off more fat and NOT work out any harder

with your kettlebells?


Kettlebell users are fanatics – rabid users of a phenomenal 

tool. But, many times, they work out too hard. WAY too hard.


I ran a teleseminar series last summer with the RKC Instructor 

Staff, and the running joke among the guests was "More Swings

and Get Ups." But not always. 


There are five mistakes that are common among kettlebell users.


They're almost insidious in their ability to creep into your

workouts and before you know it – BANG! No more progress.


Here's one of them –


"Focusing On Quantity Not Quality"


Many people who use kettlebells are what’s been called “stimulus

addicts." They are addicted to their kettlebell workouts. They 

try to literally do as much work as physically possible. Combine 

this mentality with the WoD mentality we mentioned earlier, and 

you have a recipe for disaster. 


Focusing on how much you can do in each workout means that your 

form or technique will suffer. And when your form breaks down, 

that’s when your movement patterns change for the worse. And speaking 

of "for the worse," worst-case scenario is that you get injured.  


Feeling exhausted at the end of a workout and correlating that to a

"good workout" makes zero sense. The correlation really is "how are 

my results?" not "how do I feel?"  


When you learn how to change your focus, you can literally burn more 

calories just by making the change.


Not only that, but when you learn the other four mistakes, you can

literally drop 2 to 3 pounds by this time next week just by fixing

any of them.


Cool huh?


It's all in my new report and I'm GIVING it away for freeee.


"The Top 5 Kettlebell Workout Mistakes And How To Avoid Them."

 <—– Freee Download






OK, so now I'm off to the RKC Meet & Greet to try to get my picture taken with one of my heroes (that'd be Pavel).  I'll keep you updated with what's going on as the weekend progresses and hopefully have some video to show you too.


 p.s. If you haven't picked up Geoff's FR*EE Report – "The Top 5 Kettlebell Workout Mistakes And How To Avoid Them." – then I suggest you head over and grab while it's still up.  Remember, all it takes is ONE THING…




  • Reply October 15, 2010

    Alicia Streger

    Hey Chris,
    Great meeting you last night at the meet and greet…you are going to kill it this weekend! Good luck!

  • Reply October 15, 2010

    Chris Lopez, CSCS, CTT

    Hey Alicia

    Thanks so much for introducing yourself. I’m super excited for this weekend! I’ll be looking to you for some help!


  • Reply October 15, 2010

    Scott Iardella

    Chris…Go Get ’em buddy! Rock it up there this weekend!! Will be rooting for you.

    Best of Luck, ~Scott, RKC

  • Reply October 15, 2010

    Mark Chesser

    I’m with Scott … go get ’em, Chris

    I’ll be rooting for you, too!

  • Reply October 15, 2010


    Good luck Chris, You CAN do it!

  • Reply October 15, 2010


    good luck Chris–What a great looking family!!!

    Let me know if they have information on the Powerblock KB’s and if they are worth it instead of buying different KB’s for each weight I may need. I know you said you were going to check into this earlier but I know your busy.

    Best of luck

  • […] Road to the RKC – Just ONE Thing […]

  • Reply October 19, 2010


    Congrats on being RKC certified. Craig must be proud of your accomplishment as well.

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