Tim Ferris: The 4 hour Ethos

By Coach Cj Swaby

His best selling book, The 4 Hour Work Week changed the game. It's arrival caught the wave of a jilted generation that was caught up in a collapsing economy, job cuts, downsizing, industries disappearing, worthless education,  while it appeared we worked harder and seemed to get little in return. Least of all self fulfilment and a compelling future.

Tim Ferris gave us life style design for a modern age. He showed how to adapt to our evolving times, and utilise the tools at your disposal so that you can create with certainty, the future you want.  His unique concepts means that it could all be possible on a 4 hour work week.  

So successful with his consistent application, he then went on to  author the 4 Hour Body, applying the same principles to health and fitness. He cut through all the garbage perpetuating the industry, and distilled it to the most effective methods that work. He used his body as the testing ground, and documented it in detail in his book, The 4 hour Body.

On January 14th 2013 Tim Ferris will be delivering his 4 Hour Ethos in London. The event is hosted by  Alternatives.org.uk This will be the only time Tim will be in the UK in 2013 so don't miss this fantastic opportunity. You can find out more and book for this exciting event here.

When A Teacher Appears

By Coach Cj Swaby

"It is in self limitation that a master first shows himself." - Confucius

The picture above is of the new CFC Champion Richie Edwards, and David Campbell.  Two outstanding gentlemen, but for very different reasons. Today you will learn about my teacher, David Campbell (David is the once sitting down).

David is a client of mine. I've been training him for 3 years or more now.  He always has a smile on his face, even when he's had a bad day.  He comes ready to train and gives it 100%  every time, without fail.

At times he has a wicked sense of humour (which can be quite dark), and greets everyone he meets with warm welcome, and takes an interest in how they are, lighting them up with his enthusiasm. To David his way of being comes naturally.

So you may thinking, "So what? I know a lot of people like that." But there is something special about David. He has a rare condition which is all too familiar in his family, these are his words,

" I was diagnosed with Cerebellar Ataxia, a rare neurological disorder in 2002. I'm wheelchair dependent as my limbs are uncoordinated which makes me unable to walk. My eyes also see double vision at all times. Eventually this condition will take my life earlier.


Even though I suffer from progressive illness, I feel like with the help of Cj he has helped me to slow down the progression of the condition."


The Cerebellum is the part of the brain responsible for motor function. Symptoms of Cerebellar Ataxia include loss of muscle control, bladder control, neuropathic pain, cardiomyopathy (dysfunction of the heart muscle), depression, slurred speech, problems chewing and swallowing food. These are just some of the reported symptoms.  You can find out more about Cerebellar Ataxia here.

To be able to choose your attitude, and your way of being despite your circumstances or situation is the sign of  true mastership. David is a living embodiment of this and still has compassion for others.  He does not got go about preaching, yet by simply being in his presence, and how he conducts himself, you get it. Sometimes, when I allow myself to slip, simply knowing that I am about to train him, or thinking, "Who would David be in this situation?" causes me to raise my game.

This is why I consider it a privilege to train David. That is why I consider him my teacher.

Our Last Kettlebell Workshop Ever

By Coach Cj Swaby






January 27th 2013 sees the end of an era. Over the last  eight years we  have established ourselves as one of the leading front runners in commercial Kettlebell training in the UK, and throughout Europe.

We have thoroughly enjoyed it, but things change.  You can find out more here

A Truly Inspiring Story

"Although your journey may be unique to you. Never forget that you may be lighting the path for others  to follow. So remember to shine on (especially when it gets dark)."

                                                                                                                                          - C. Swaby


Its the fact that we are all flawed, and our ability to embrace our imperfections that make us human. There are few people who are willing to put their imperfections on display so that others can grow from their lessons, even if it means exposing a past that could be perceived as ugly.


This week I was humbled and privileged to read about Ed Brown's amazing story.  If you are looking for inspiration look no further. A coach who walks the walk, talks the talk and has a phenomenal story to tell.

Take a few moments to read it. Inspiring stuff.

JU JITSU SAVED MY LIFE - COACH ED BROWN

Exclusive Steve Cotter Workshop Sept 9th

Steve Cotter, Kettlebell Expert

We are proud to announce that our mentor, coach and friend Steve Cotter will be delivering an exclusive  3 hours workshop on Sunday 9th September.

This exclusive workshop will take place in Clapham, South London and spaces are limited.  Steve Cotter is to Kettlebells what Sampras is to tennis, what Jordan is to basketball, or what Usain Bolt is to athletics.

If you want to get stronger, more lean, fitter and become more athletic than most, then you need to train with Steve Cotter. We have been training with Steve since 2004 and we are forever learning, because he is forever evolving as a coach and eager to give you the best quality training and information.

Contact us HERE  now for details and to secure your spot.

REGISTRATION CLOSES FRIDAY 7th SEPTEMBER 2PM

So Ladies, Weight Training Will Make You Manly?

By Coach Cj Swaby


Its  something that I often hear, "If I lift weights, will I get big muscles. I don't want to look like a man."   If its not these exact words, its something not that far off. As if all women had to do was just look at a weight, and the muscles would suddenly pack on. Get over it.

So where am I going with this?   Its not lifting weights, but the training protocol, nutrition and what ever else you put into your body will determine whether  or not you look  like Arnie.  Enter mind &  body transformation expert, good friend and Ms Figure competitor, Karolina Kaczor.

As far from manly as it gets, with a great figure and intelligence to match (and yes, she lifts heavy weights.).

Last week, I went down to support Karolina Kaczor at the UKBFF Kent Classic, where she took first place in the Ms Figure category.  Check out the clip below.



Having won the regional heat, Karolina will now be in the UKBFF British Championships in October. If you are interested in how this outstanding coach can help you transform your own body today, and if you want to follow her journey jump over to her website www.karolinakaczor.co.uk

Why I Don't Give FREE Training Advice

By Coach Cj Swaby


It had been a long night. It went down like this,

Him: So you are a Coach?

Me: Yep.

Him: So I bought this detox pack from.. [ a well known health store]  is it worth it?

Me: I wouldn't know. I haven't seen the product, or the research behind it, and I don't know your training and health goals.

Him: Ok, well its just that I'm trying to lose weight and get healthy and....

[Please note we are in a pub and I've just witnessed him down 7 pints in less than an hour,  light up a cigarette or two, and describe his eating habits]

Me: The thing is until you get the basics right, all that other stuff is a waste of time. There are no quick fix solutions.

Him:  Yeah, I know, its just that I've been trying to get healthy over the last six months and....

Me: What specifically have you done to get healthy? And What are you currently doing?

Him: [SILENCE]

STAGE DIRECTIONS:  [Exit Cj]


So why don't I give free training advice? because its free, therefore you often do not value it, as you did not have to invest anything in the first place to get it.

If I gave you a golden nugget for free, which had the power to totally transform your health,  it would probably lay scattered on the floor with all the other  fitness magazines, or stashed at the back of your cupboard, with all those other supplements you were planning on taking.  Perhaps even resting along side your neatly folded, top of the range gym kit which has yet to see a workout.

Now if I gave you that same golden nugget, and charged you through the nose for it, chances are you would probably listen, and even take action. The sad truth is, people often value money more than  their  health.

Believe it or not  my knowledge cost me.  I had to invest in courses and books to further my knowledge,  it cost me my time and experience to find out what works and what doesn't.  I travelled the globe to train with some of the best in the industry. I put in effort, sweat and blood  (literally in some cases).

How often have you thought about that when you ask a professional in any industry? Do you recognise this when you stop me for some "quick tips". Why would I give you this for free when you do not respect or appreciate it? More importantly, why would I give you this for free when you chose not to take action on it?

If you are sincere, I am more than accommodating in pointing you in the right direction,  but  before I do, I will ask you this one thing,

 "If I answer,  are you prepared to take action and do whatever it takes to get what you want?"

Be true. Don't waste my time or yours. As Bruce Lee said,  " Always something for something. Never something for nothing."