Change is challenging: whether you've decided to start out on a health program to get stronger, lose weight, or to improve at your sport, it takes a lot of thought and commitment to develop and then carry out a plan that will get you to that goal. Sometimes spending even one session with a coach can help tune that process to save you time and money and ensure you get the best progress for your goals and within your constraints.
My goal is to work with you to find the best path for you to achieve your health goals.
Services: Kettlebells from Scratch:
If you're new to kettlebells and would like to learn the fundamental moves - the Swing, the Turkish Get Up, the Snatch, the Clean and Press - this is kettlebells from scratch. Here's some free advice, though: if you're interested in Kettlebells - maybe have your first one, and can't wait for an instructor to start: get Pavel's Enter the Kettlebell. It's an excellent starting program no matter if you're just starting with fitness or are an accomplished athlete. When you've read/watched this great tome/DVD and want to make sure you're on plan, and ensure you have as Pavel says, perfect form for perfect reps, let's talk.
Kettlebell Tune Up
If you've been swinging KB's for awhile and would like to check your form, kettlebell tune ups is just to check your form and make sure you're getting the optimal efficiency for optimal and safe performance. If you're an athlete, you know that even small improvements in form can mean significant performance improvements.
Kettlebell Coaching
If you'd like to build a program just for you where you have several in person coaching sessions close together to get your form up to speed, with follow on tune up sessions spread further apart, KB Coaching is a plan to help you find your track and keep with it.
Movement Coach We are always moving, whether it's sitting at a desk typing on a keyboard or running up the stairs or swinging a kettlebell. Sometimes there are wee issues that affect our ability to move freely: we can't touch our toes; one side feels more flexible than the other. One knee gets sore when walking or a shoulder hurts when seated too long. Each of these issues can have an affect on everything from our general energy level to our ability to make progress in an athletic endeavor; research has shown that asymmetries in athletes have the highest correlation to injury. Whether you are in pain or just want to optimize your movement to maximize the effectiveness of your training, a movement assessment will give you knowledge to improve your progress towards your fitness goals.
Other Services
Mobility work - if you are regularly seeing a chiropractor, osteopath, physiotherapist, acupuncturist or other manual therapist, learning some of these mobility patterns to take care of yourself may well alleviate the pain and reduce the frequency of those visits.
nutrition planning/coaching: as goals are met, new goals come on board. Getting your nutrition right to support your goals is a huge part of athletic success.
Program reality checking: for when you've developed your own program and would like it reality checked to see if it's optimized for your goals,
online consultation: for those who may want long distance support, or who would like email based support between tune ups.
Certified Z Health Exercise Performance Specialist (R,I,S,T,9S).
I hold an interdisciplinary PhD and do research in human factors, connecting computers and human beings, and look mainly at quality of life: how to help people connect with the resources they need to achieve their goals.
I work with a range of athletes (if you're moving you're an athlete): from people who sit at a desk all day and, from the pallor of their skin, rarely see the sun to competitive athletes. I've also worked with the elderly who have reduced movement and mobility (we're never too old to gain muscle or improve joint function).
Website/BlogsIf you'd like to get a flavour of my approach to health and fitness, IAMGEEKFIT is a blog on health and fitness i run for students and staff in computer science at the University of Southampton. begin2dig is where i write more about kettlebell and related training.
If you'd like to talk about tuning your training, please contact me at
mcrkc at the-mind.com
southampton rkc, uk rkc, schraefel
mc: Images
faire le kettlebell avant le souper c'est bon pour digére
mc at DenmarkRKC 2008 showing snatch form
Team Williams, RKC Denmark 2008
Customer reviews of:
mc
Average Rating: 10.0 in 24 reviews
Great things come in small packages
Rated 10 out of 10
DO NOT let MC's petite frame fool you! She is a fierce and intense kettlebell athlete and coach with the intelligence to match her physical prowess.
I was her training partner on the last day of the CK FMS, and let me assure you (as a seasoned Brazilian JiuJitsu, JKD, Savate, and RKC Instructor) that her coaching style is extremely motivating, accompanied with a keen and precise eye.
Once you train with her, be forewarned that she absolutely WILL NOT LET YOU FAIL!! She will coach you to where you are MEANT to go: no more no less! She embodies "firm but fair."
And she does it all with the same "tough love" that some of the most experienced RKC's are famous for.
She is a young RKC, but let me assure you: The Mark of MC has yet to be made...
Rolando Garcia, III - NJ
Informative, motivating and thorough
Rated 10 out of 10
I saw MC after concerns about some nuisance aches I had and to refine my KB skills.
I was assessed using the FMS framework and some very interesting information came to light which enabled us to devise a plan so that I could move forward and reach my ache free movement.
We discussed my short and longer term goals and devised a plan of how to steadily progress.
MC helped my clarify what I needed to do and gave me lots of great advice on my training and refined my KB movements to get more out of it.
Very informative and in depth PT session.
Martin - Kent, UK
Results!
Rated 10 out of 10
I strongly recommend mc as an instructor, whether you are new to kettlebells and fitness training in general or have years of experience.
Over the last two weeks I have had the privilege to work with mc and I am pleased to say that in that short space of time I have been able to resolve some issues that university podiatry departments could not. I have almost 20 years of martial arts experience, have been training the kettlbells for over 8 years and am an RKC myself (but this is not about me), so if I can improve by working with mc I am sure you can too.
Mc has more than an RKC in her quiver, she is also a z-health trainer and is training with Bret Jones and Gary Cook to be a certified kettlebell-functional movement specialist (CK-FMS). Mc knows how to pull theses skills together to give the best to her client.
On top of all that she is friendly, approachable and a pleasure to work with.
Suleiman Al-Sabah PhD, RKC - Reading, UK
Excellent Advice
Rated 10 out of 10
Just wanted to leave a short note to say how impressed i am with MC. I had a muscular postural problem that i posted on the DD forum and got the usual responses but MC seemed to take a longer look at the problem and suggested to do some Z health work, and it has made a world of difference. My only regret is that MC is in England and i am in Los Angeles, i would love to do some work with her, cant recommend her enough.
Paul Steele M.Ed. CSCS - Los Angeles, Ca. USA
Thorough and Professional
Rated 10 out of 10
Very thorough and professional sessions. Went for more of a tune up than any specific problem, and in addition to that worked on several minor adjustments to improve on areas that she noticed were lagging for whatever reason. Detailed but simple to follow instructions and always happy to work with specific queries, even if the area targeted needs no particular attention and you just want to keep it in good shape.
Like most things in sports it's the little things that count and mc really helps you hone in on the tiny adjustments that will egde your performance to that next level. No hesitation in recommending sessions with her to anyone.
Dan - Surrey, England
Instant results from mobility training
Rated 10 out of 10
I had the pleasure of attending an introductory workshop by mc covering joint mobility, bodyweight exercises/routines, kettlebell basics and quick nutrition. After the joint mobility session, I was feeling super already. It was simply amazing. When I came to the workshop I was feeling tense in my shoulders and upper back. This was happening since quite sometime and I was ignoring it. After doing the mobility exercises I felt as if my shoulders and upper back were all worked up. Then just after 10 minutes the tense feeling was gone completely. It was as I had received a relaxing back massage! Great learning, I loved it and hope to put it in practice immediately. Thanks for this extremely useful workshop.
Mustafa I Ali, Student - Southampton, UK
Effective, well-rounded teaching - fantastic!
Rated 10 out of 10
Like Mustafa (see above review), I was delighted to attend mc's introductory workshop, covering joint mobility, bodyweight exercises, kettlebells and nutrition (talk about broad coverage!).
mc did a fantastic job of delivering a lot of info without overwhelming us. She clearly knows what she's doing, and is a great teacher - always positive and encouraging, and great at pushing us on just the right amount (which includes knowing when to tell us to take a break!). Recommended.
Clare Owens - Southampton, UK
From a lesson to a joyful game
Rated 10 out of 10
I attended MC workshop with hope that I would be able to learn some effective ways for relaxing when I have to sit almost all day in the office. Surprisingly, not only movements to become fit but also joyful and fun movements could be retrieved under her guidance. It is really amazing experience.
Hung Nguyen - Southampton, UK
From the smallest bone and joint to your body...
Rated 10 out of 10
She's so energetic and proactive person. Her workshop is outstanding!!! Starting with your smallest bone and joint till all your body, until it is completely alive, again. I'm looking forward for the next session.
Alberto - Southampton, UK
Cor blimey!
Rated 10 out of 10
mc took a bunch of us through a kettlebell workout yesterday and I can tell she did a great job because my whole body is feeling thoroughly exercised today! It's certainly shaken all the cobwebs loose!
Rob Maunder - Southampton, UK
She is such a skilled, helpfully and direct trainer. If you got any problems or questions about movements, joints or muscles, she knows within seconds what to do and how to cure it.
She teaches in a way that it's easy to follow and to understand while being VERY effective.
It's such a pleasure to get teached by her - on the one hand you learn so much things and can improve way more then you could imagine and on the other hand she has such a kind character, that you keep your happy face when you work really had.
In short: outstanding instructor!
Sven - Hamburg, Germany
Our team leader's assistant in RKC course.
Rated 10 out of 10
I has been very lucky, MC have been one of the assistant of our team leader Sara Cheatam in the RKC certification course in Denmark. Everything would have been a lot harder without MC encouraging us and giving useful tips and advice (and of course without the huge amount of chalk she was ready to provide us in every moment)!!! :)
I would love to have MC as a Kettlebell instructor!
Lorenzo Di Maio, RKC - Florence, Italy
voto 10
Rated 10 out of 10
grazie mc x tutto quello che hai fatto x noi!spero di rivederti all'rkc 2.
vincenzo bucceri - firenze (italy)
grazie MC
Rated 10 out of 10
mc stata veramente brava in tutto il corso, ci ha seguiti con passione e dedizione...... sempre pronta ad aiutarci in ogni momento..... un ottima assistente!!!!! grazie infinite MC
Cristiano Fallai - florence , italy
THANK YOU!!!!!!
Rated 10 out of 10
just one of the best R.K.C. instructor that someone can find in his life!!!!!!!!
thank you!!!!!
R.K.C. Bernardo Coresi - Firenze
Beneficial Function Movement Screen
Rated 10 out of 10
I went to MC for an FMS as I have been suffering from a repetitive lower back injury and an intermittent shoulder injury. MC diagnosed that I did not have sufficient mobility in my ankles and hips which was causing the lower back issues. Also the shoulder injury was potentially aggravated by lack of thoracic spine mobility.
MC gave me a set of mobility drills to do and after we had run through them we reassessed some of my movements. I am pleased to say that my overhead squat improved (I got below parallel for the first time ever!) and my natural walk looked a lot smoother.
I would recommend an FMS to any athlete and MC did an outstanding job of taking me through it.
Adam Cooper - Shrivenham, UK
simple and effective
Rated 10 out of 10
Had a mobility and KB tune session. First up, I walked down a corridor. From that initial assesment, mc was able to identify what needed tweaking. She then went through some Z health drills, toe pulls, hip circles, ankle tilts etc. Walked the corridor again. Much more fluid in movement. Has to be experienced to be believed.
Anyone that is self taught or had previous KB tution, it is a good idea to have a tune up session. mc is as good as they come for spotting and correcting errors in your form. (like I had)
If you want to improve your mobility and KB form go and see mc.
To train with the best you have to make the effort, 300 mile round trip for me. It was worth it.
Jason - Leicester England
MC Knows her stuff and how to use it
Rated 10 out of 10
I have had ongoing hip issues for something like 15 years. MC was able to very quickly help get to the root of the issue (ankle injury to the opposing side of the bad hip) and suggest a variety of Z drills to help ease that ankle of out being locked up, which has helped unlock the hip. She was also able to suggest drills that would help reinforce the ART treatments I was receiving on that hip, which also helped tremendously to speed my recovery. The best thing about MC is that she is able to explain the why as well as the how, which for an engineer like me, is critical to understanding how to improve things. I greatly appreciate all the assistance she has provided in getting me back to where I want to be.
James (JAG) - Arlington, VA USA
MC is a great coach!!!!
Rated 10 out of 10
I just had the pleasure of working with MC at a Z Health course in AZ this past week. Wow, I have met a handful of really bright people in this industry, and I must say, MC is at the very top of the list. She is technical, patient, thorough and wise. She had really helped me look inside myself to discover ways to better channel my energy for business and my wellness alike. Thank you MC for the great experience!
- Jason Dolby -
Assistant Instructor IKFF, Z Health R,I,S,9S, RKC, AKC, NASM CPT, MBG CNT, ART (Lower Extremity)
Jason Dolby - Manhattan Beach, CA, USA
My favorite teacher!!
Rated 10 out of 10
Mc is worth as gold as weighs! Its help, its suggestions and suggestions are revealed fundamental to allow to become me RKC. Also today, to months of distance from the certification, she continuous to monitoring my progress. Thanks it is a word that doesn't fully understand all of this that I owe her as instructor. Thanks MC
Fabio FOGATO - Turin, Italy
mc - a super coach with brains and bells!
Rated 10 out of 10
Recently i had the pleasure of meeting and training with mc, we have spoken in the past but this was a first meet up for us. I collected her from darkest Clapham and we headed off for a Z health and kettlebells workshop.....
Dont let the petite stature fool you! mc is loaded with first class and beneficial knowledge for everyone and she can also walk the talk as shown by her fluidity with a 16kg. Her knowledge is vast, practical and delivered in a very coherent and friendly manner.
If you get a chance to train with her jump at it! Within just one hour we covered several mobility drills that sell themselves in terms of helping functional movement and promoting good mechanics.
Combining this knowledge with kettlebell movement patterns seemed unique but was much appreciated because of the direct application to what we do in the Academy.
Stephen Aish
Training Director
London Kettlebells
Stephen Aish - London
Z-Heath/Kettlebell workshop
Rated 10 out of 10
I recently had the pleasure of attending mc's introductory Z-Health/Kettlebell workshop in London. She is clearly very knowledgeable, and presented the material in a very lucid and enthusiastic style. She kept everyone's attention througout, and made the whole thing interesting. She clearly loves her work! She introduced some Z-Health concepts to the performing of kettlebell swings and TGU which I found very useful. My TGU will never be the same again, thanks mc!
Steve - Nottingham, UK
Z-Health/Kettlebell Workshop
Rated 10 out of 10
I recently attended the Z-Health/Kettlebell Workshop in London taught by mc. I knew a bit about Z-Health and have been working with kettlebells for a couple of years and I was very intrigued and excited by the possibilities of putting these two bodies of knowledge together. The workshop fulfilled all of my expectations, and opened up my eyes to many new possibilities related to movement and strength. A workshop of this type tends to bring out attendees that are fairly knowledgeable and skilled in areas of physical fitness and mc delivered the material at the perfect level for such an audience. I was really looking to grasp the detail associated with the different joint and muscle movements, how they were integrated with the kettlebell movements, and their effect on the body as a whole. Mc's descriptions were clear and precise. I was really surprised how, under mc's instructions, that such basic kettlebell movements such as the swing and squat could have such a different and beneficial effect when performed according to her precise instructions. For me, her instructions for performing the Turkish get up were a real highlight. Every small movement was broken down and explained in such a precise manner. It has completely transformed how I do this exercise, and the benefits that I am getting from it. Mc's instruction really brought this course to life and made the material immediately effective. She deeply understands the way the body works and how to demonstrate and communicate it to others. If you ever have a chance to take a course from her, don't let it pass you by. The benefits will be with you for a long time.
Steve - Bristol
Z health / KB workshop
Rated 10 out of 10
I recently attended the 1st Z health workshop in London with MC and it was fantastic. Such an eye opening day which will change the way I train myself and my clients from now on. Her teaching methods were clear and precise which allowed me to keep focused all day without feeling bocked down with technical information. The adjustments to my swing and TGU in such a short space of time have been dramatic. I would recommend anyone to go on a course instructed by MC!
Gareth Keeping - Lymington, England
