Creating Headspace

Mind Medicine
Mind Medicine

I’ve heard the following phrase a few times since I started this Kettlebell Zen enterprise,

“yo, Foley…where’s the Zen?” (said in Rocky Balboa voice)

The “zen” is in the kettlebell AND in your mind & body. One needs to focus at the task at hand in order to safely execute the movement. The iron is unforgiving if there is any “negative self-talk,” or if the mind isn’t concentrating on the task at hand. A recent development has allowed a little more clarity in my life. Some of you are already aware of it, but others may not. It’s a a company called Headspace. Of the seven out of eight days that I have used this program, there was only one day that I felt a “little off center,” and that was the day I didn’t meditate! Lesson learned! It’s a good way.! So give it a shot and tell me what you think when you come to class!

Just finished Day 7 of a 10 day trial and I’m loving it. It fits in really well with the “Slight Edge,” philosophy that I talked about a few weeks ago. “Be a little better today than you were yesterday. Repeat.”

My daily consistent habits that build positive momentum for my day…

10min Meditation
5min handstand practice
Read 10 pages/book

What small daily habits have you taken on for personal self growth? I’d love to hear about it!

Best to Bust a Move!

#1 on Forbes 'Healthiest Cities' List - Minneapolis

#1 on Forbes ‘Healthiest Cities’ List – Minneapolis

If there is one thing that I’ve quickly come to learn, it’s that Kettlebell Zen folks are always on the move..and that ‘s a great thing! People have traveled to Mexico, Paraguay, Thailand, Taiwan, England, Madagascar and assorted stops throughout the United States. Well now, it’s my turn! Next weekend I get to spend a whopping three days in the fine cities of Minneapolis and St. Paul. The Twin Cities!

Lucky for me, not only will I get to partake in a Foley wedding, but I’ll also get to hang-out AND celebrate my grandmother’s 96th birthday! 1918..are you kidding me! Speaking of longevity, I’ve got memories of all four of my great-grandmothers. They all lived into their 90’s.

I’ll also get the opportunity to meet folks with my community of strength and movement. As a StrongFirst Instructor, I’ve got access to some of the top trainers in the world!

On Friday, I get to meet with StrongFirst Instructor Jen Kalmes. She recently completed the Progressive Calisthenics Instructor certification with the amazing Kavadlo Brothers.

Later on that evening, I’ll be meeting with Sarah Miller of Spirit Fire Fitness and Micheal Rendle of NE Kettlebells. Micheal is a Senior Team Leader within StrongFirst and a National Coach at Primal Move.

Lastly, I get to see StrongFirst, Level II Leslie Branham in St. Paul on Sunday morning. We will be tackling a 175 step staircase (multiple times) in a very scenic part of the city.

My mission is to keep on learning from the best and delivering it to you! In the meantime, take advantage of this great weather and my personal favorite time of the year…MAY!

Poznaya Sebya – Know Yourself

Skyline Wilderness Park - Napa, CA

Skyline Wilderness Park – Napa, CA


I don’t get the opportunity to escape the noisy urban life as much as I’d like. So when an opportunity arose to go to Skyline Wilderness Park near Napa, I jumped! A fairly steep 9 mile loop trail that led us up to the “peak,” of Sugarloaf Mountain (1630ft). We were able to  see the Golden Gate Bridge and Sutro Tower. There was also a string of Tibetan prayer flags strung across the limb of an Oak. An auspicious start to my second year with KBZen.

I look forward to more days like this. Situations where real conversations and interactions can flow unencumbered by electronic devices. Places that allow me the opportunity to clear my mind and connect with a deeper sense of self. Natural settings that inspire awe & possibilities. That’s the thing that will bring me peace of mind.

It was also a chance to learn! My dear friend and mentor, Cecilia Tom, is about to embark on the Master Trainer’s program with Z-health. She has a wealth of information on helping people get out of pain and move better. I’m like a sponge around her and I’m grateful that she is such a giving person!

“Z-Health is a way to elicit maximal gains in athletic performance in minimal time by targeting the nervous system. Why the nervous system? It is what actually CONTROLS movements. Muscles are dumb and only do what they are told to do by the brain and nervous system.”

Meredith got a heavy dose of Z-drills today and we seemed to get a little break-through with her hip hinge and swing. We employed ankle tilts, toe pulls, pelvic tilts, vision drills, camshafts, hip & lumbar circles. It’s all connected, so we will continue to assess and reassess using these drills!