Friday, October 28, 2011
Monday, October 17, 2011
Undead Walks
The Blog has fallen by the wayside and it is time for the undead to rise…(Yes, The Walking Dead is back on AMC!)
I have been working on a lot of stuff to make the sessions better for everyone. That has entailed more training for me on Functional Movement and corrections. I have also started training for RKCII in April. It is amazing how many things that I need to work on to be ready for it. I have found that the more research I do to fix those issues, the more everyone in the program benefits.
I have been working on my ankle mobility on a daily basis after finding that I had none… It has made a massive change in my swing and ability to access the hip power needed for proper swings and snatches. I had a light bulb moment when working with one of our new clients. She could not “feel” her hips or hinge correctly for the swing or deadlift. We used several ankle drills i.e., stick pumps, manual pump and some toe pulls. She then worked on the RKC Hip Flexor stretch and she immediately let out a squeal and told me that she could feel her hips move the right way. Since then her swings have been awesome, and spot on.
We have continued to grow! It is always a great thing to introduce people to kettlebells and our program. So far we have had some great weight loss numbers. We have some down 2 pounds in the first week to some that have dropped 30 in a couple of months. Everyone is stronger, moving better and pretty happy with their results.
Please visit the website if you would like to receive our newsletter. We try not to inundate you with junk and send it twice a month. We also have a monthly hardcopy that we send out. If you would like to receive it, please go through the website.
This is probably the only major sales pitch for the blog, but want to let people Know what we offer:
Kid’s Fitness: Tuesday/Thursday: 4:30
Adult classes M/W/F at 5:45am
Adult Classes Tue/Thur/ 6pm and Friday 5:30pm
Saturday Morning at 8am
Saturday, July 16, 2011
World's Toughest Mudder
I have been selected to compete. Now all I have to do is see what the logistics will be, including a training program.
Wednesday, July 6, 2011
What People are saying
If you want to make some great changes, there is still some room. we will take 5 more people up till Friday Morning! www.befitrockwall.com
Sunday, June 26, 2011
24 Day Challenge
I had my horizons expanded after spending the weekend in Orlando with a great group of successful fitness business owners this month. One of the companies that the majority of them are associated with is Advocare. My friend, Brad Linder, put me in touch with Advocare and talked me into signing up as a distributor.
I did some research before signing up with Advocare as I don't want to be attached to something that turns out to be crap. I was pretty happy with everything that I found. The products are clean, tested and studied pretty intensely. I also liked the fact that they are a Texas based company.
After talking it over with Brad, I decided to try the 24 Day Challenge as my own testing program. I began it on June 25th. I did a weigh in and body fat test to have numbers to monitor. My body weight on day one was 181.2lbs and the body fat reading was 18.4%. I am sure that the BF was not accurate, but it will give me a trend of up or down.
It is day 2 of the 10 day cleanse. It is a simple process of drinking a shake in the morning, eating sensibly in the evening and taking Omega 3's and an herbal cleanse packet at night. Maybe it is the placebo effect this early, but I feel preety good. My eating was already clean, but this really pushes me to clean it up even more as I follow the directions. I am going to pick up the recommended add-ons of Catalyst and an additional meal replacement shake.I am finding that I need the extra shake since I am currently training up to 6 hours a day with the kids programs. Catalyst is a branch chain amino acid that will help maintain the lean muscle that I already have as I lose fat.
I figure that I can give it a run and document the results.
I did some research before signing up with Advocare as I don't want to be attached to something that turns out to be crap. I was pretty happy with everything that I found. The products are clean, tested and studied pretty intensely. I also liked the fact that they are a Texas based company.
After talking it over with Brad, I decided to try the 24 Day Challenge as my own testing program. I began it on June 25th. I did a weigh in and body fat test to have numbers to monitor. My body weight on day one was 181.2lbs and the body fat reading was 18.4%. I am sure that the BF was not accurate, but it will give me a trend of up or down.
It is day 2 of the 10 day cleanse. It is a simple process of drinking a shake in the morning, eating sensibly in the evening and taking Omega 3's and an herbal cleanse packet at night. Maybe it is the placebo effect this early, but I feel preety good. My eating was already clean, but this really pushes me to clean it up even more as I follow the directions. I am going to pick up the recommended add-ons of Catalyst and an additional meal replacement shake.I am finding that I need the extra shake since I am currently training up to 6 hours a day with the kids programs. Catalyst is a branch chain amino acid that will help maintain the lean muscle that I already have as I lose fat.
I figure that I can give it a run and document the results.
Friday, June 17, 2011
No Apologies
There has been a lot of awesome things going on at our little house of strength, so I cannot apologize for the lack of postings. That should change now as I have more time in the day to work and write. We have exploded in our classes as more people find us. They find us, because we actually have results. If you are up for a challenge, please contact us.
I recently had the incredible opportunity to spend a lot of time with Dan John at a conference. In my opinion he is one of the best minds out there in the world of training. Having listened to him and talked with him in the past, I know what to expect this time. However, there were about 65 people in the room that had never been exposed to him. You could see the light bulbs coming on. He has the ability to make the "confusing" simple to understand. If you are training with us, you already follow a lot of what he teaches. I just don't tell everyone the reasons behind it all of the time.
However, everyone knows where the "Bulgarian Goat Bag Swing" came from. Another incredible tool in the arsenal to show people how to be better. I have been using it on myself as an experiment, as well as the classes, and cannot believe how much it cleans up your swing. I will not go into detail on it, but go to Dan John's site for more info.
We will be announcing some things pretty quickly. We have added a couple of product lines, including done for you meals that are delivered to your door. That will be put out there in the next few days.
I recently had the incredible opportunity to spend a lot of time with Dan John at a conference. In my opinion he is one of the best minds out there in the world of training. Having listened to him and talked with him in the past, I know what to expect this time. However, there were about 65 people in the room that had never been exposed to him. You could see the light bulbs coming on. He has the ability to make the "confusing" simple to understand. If you are training with us, you already follow a lot of what he teaches. I just don't tell everyone the reasons behind it all of the time.
However, everyone knows where the "Bulgarian Goat Bag Swing" came from. Another incredible tool in the arsenal to show people how to be better. I have been using it on myself as an experiment, as well as the classes, and cannot believe how much it cleans up your swing. I will not go into detail on it, but go to Dan John's site for more info.
We will be announcing some things pretty quickly. We have added a couple of product lines, including done for you meals that are delivered to your door. That will be put out there in the next few days.
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