Friday, October 28, 2011
Monday, October 17, 2011
New Stuff
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 received an invitation to the World's Toughest Mudder this week! I want to do this. It is 6 months out and I think it will be fun! I am looking at what I need to do to get it going.
I have already started playing with my training program. I will have my training programming set up after the Summit of Strength next weekend. I cannot wait to talk to Laurel Blackburn about this! She trained two people for the Spartan Death Race. She should be able to give me a few pointers.
Once I have signed up and started training, the program will be posted here as I work through it.
I have already started playing with my training program. I will have my training programming set up after the Summit of Strength next weekend. I cannot wait to talk to Laurel Blackburn about this! She trained two people for the Spartan Death Race. She should be able to give me a few pointers.
Once I have signed up and started training, the program will be posted here as I work through it.
Wednesday, July 6, 2011
What they say...
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, July 3, 2011
Fun stuff and more
We have a lot going on down at our little house of strength. We are kicking off another 21 Day Sprint to Fitness on July 6th. The first one was a great success and everyone that participated has signed up again! Everyone in the program made positive changes in their health and fitness.
This one will be a little different in that their will be some prizes for given out for making changes, losing weight as well as some special surprise events... As long as we hit 15 people the big prize is a year of Group Class, almost $2000.00 in training.
We are going to expand our class times soon. We are hoping to add a lunch time class for those that need a quick workout, but little time to get it done.
Our Kid's class is growing and is a lot of fun. We have a bunch of kids learning proper movement as well as developing strength. They are all trained after their Functional Movement Screens show us what they really need to work on.
The Summit of Strength is coming up on July 22-24! I cannot wait to train with the best in the field. (the 22nd is a special session for those that signed up early!)
Jeff O’Connor
This one will be a little different in that their will be some prizes for given out for making changes, losing weight as well as some special surprise events... As long as we hit 15 people the big prize is a year of Group Class, almost $2000.00 in training.
We are going to expand our class times soon. We are hoping to add a lunch time class for those that need a quick workout, but little time to get it done.
Our Kid's class is growing and is a lot of fun. We have a bunch of kids learning proper movement as well as developing strength. They are all trained after their Functional Movement Screens show us what they really need to work on.
The Summit of Strength is coming up on July 22-24! I cannot wait to train with the best in the field. (the 22nd is a special session for those that signed up early!)
Summit of Strength 2011
JULY 23 AND 24
Oklahoma City (Edmond), Oklahoma
Friday, July 1, 2011
Day 7
I am on Day 7 of the Advocare 24 day Challenge. I have never used a weight loss style product before. I figured since signing on for Advocare that I would start with this as a base and see where we end up over the next few months. I did have some initial reservations to begin with, but have gotten over those pretty quickly. The people in the organization are great and I can tell that the products are working.
I have a really crappy BF tester and it is not reliable at all. It is not even good enough to monitor trends. It shows that I have gone up in body fat, but the visual results say something else. I have seen a difference in the way that my clothes are fitting. They are looser then they were a week ago. I am also seeing more muscle definition. I have seen more of my abs popping out in the last week then I have in the last year. I also feel really good. I think that if I was not waking up early and going to bed late it would be even better!
I have a few more days on the first part of the program, a 10 day Cleanse, before hitting part two. I am excited. I do reccomend that you pick up extra meal replacements and catalyst. I did not do that at first and was unable to get them in before the holiday weekend.
I can see that the 24 Day Challenge mixed in with our meal program, Meal Movement, is going to make some dramatic changes in our clients lives.
I have a really crappy BF tester and it is not reliable at all. It is not even good enough to monitor trends. It shows that I have gone up in body fat, but the visual results say something else. I have seen a difference in the way that my clothes are fitting. They are looser then they were a week ago. I am also seeing more muscle definition. I have seen more of my abs popping out in the last week then I have in the last year. I also feel really good. I think that if I was not waking up early and going to bed late it would be even better!
I have a few more days on the first part of the program, a 10 day Cleanse, before hitting part two. I am excited. I do reccomend that you pick up extra meal replacements and catalyst. I did not do that at first and was unable to get them in before the holiday weekend.
I can see that the 24 Day Challenge mixed in with our meal program, Meal Movement, is going to make some dramatic changes in our clients lives.
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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