New Web Site Look

Late, late, late Wednesday night we relaunched my web site with a brand new look. And I’m thrilled!

In case you are wondering, Fundamentals is my company name, and much of my approach to life — many times it’s about getting down to the basics, and I needed that component represented in my Move Well, Be Fit, Have Fun brand.

The redesign gave me a chance to make my site reflect how I work with my clients and run my classes — I very much consider myself a teacher and a resource. The quote that kicks off my Approach page is, “They call it coaching but it is teaching. You do not just tell them…you show them the reasons.” by Vince Lombardi.  … read more

Also posted in Kettlebells, Nutrition, Success Stories, Wellness & Fitness, Z-Health & the Nervous System

Personal Best – Proper Training Is a Critical Element to Athletic Success – NYTimes.com

Personal Best – Proper Training Is a Critical Element to Athletic Success – NYTimes.com.

Nicely done article about the importance of both having an actual training program AND training specifically for your sport. Basically, it nets out that carryover and natural ability can only get you so far. Wanna get good? Gotta work at it!

Training with Intent

I’m clearly on a bit of a kick right now, because I keep having the same conversation over and over with people. Probably because I’m training for two very specific (and related) events — summiting Pike’s Peak this summer and Kilimanjaro (Tanzania) towards the end of the year. So, right now my training is very different from what it usually is — less kettlebells and S-Phase work, and more hiking, hills, and running stairs. I’m way more focused on my training and much more consistent at it now that I have something to work towards.

I’ve been having this same conversation with prospective and existing clients. I’m encouraging them to find a very real goal, and then we can align our  … read more

Also posted in Wellness & Fitness

Two week update

I started my current nutrition and training program two weeks ago today — calorie cycling and a training program that is aligned to my nutrition program (a first for me).  The program objective was to go on a strict program to change body comp as quickly as possible.

Two weeks in, and I remain at 5 pounds down, the same as my one-week check-in. I have now lost 1″ from my waist, so that is a definite improvement. I still don’t really trust the BF reading on my scale, but it seems to be holding steady at ~3% down, so I’ll take that.

For week three, my focus will be to stay on the lower end of my calorie range for my  … read more

Also posted in Nutrition

Game on

I’ve been talking a lot about finding my limits lately. I have six weeks until the RKC (re-certification), and made a decision to see what sort of dramatic change I could make in my body in that time. I know it’s possible, so it was just a matter of figuring out what.

I got on the phone Travis Speegle and asked him for help. If you don’t know Travis, he is the owner of a Fitness Together franchise in Stockton, CA, Level 4 Z trainer, amazing trainer and coach, and just all around great guy. I’m lucky enough to be friends with him since we met doing business consulting for Z-Health.

We decided that losing body fat was going to be the  … read more

Also posted in Nutrition, Wellness & Fitness

Moving further, faster…

Last time I wrote, I talked about wanting to find my limits. Last week I spent much of the week in CA in some amazing corporate strategy meetings. One evening I was chatting with one of my colleagues, and we got on this topic. For the first time in my life I’m actually anxious to see what exactly my body can do, and it’s now all in my head (for better or for worse). I’ve accomplished more in the past month than I generally do in a year.

Speaking of, I pressed the 20kg bell on Saturday. I hadn’t trained in almost a week, but just felt it was going to be my day. I started with a bit of Z  … read more

Also posted in Kettlebells, Success Stories, Z-Health & the Nervous System

Learning my limits

Since getting back from 9S, I’ve taken a more serious interest in my own training — actually interested in trying to find my own limits. Smarter training means I can train more often and progress more quickly.

Right now I’m working on a few different things: Press the 20kg bell (44lb), do a pistol, bodyweight pullup. And, of course, pass my snatch test (I recertify in September).

Tonight, I started with some Z — just loosening up what felt tight, did some bone rhythm squats.

Since I want to get the 44 up, I decided to start with cleaning the 53. I cleaned it on each side, 5 reps (another first for me). Now, I could repeat that with the 44 — which  … read more

Also posted in Kettlebells

More PRs

Another training session tonight. Since I’ve been back from 9S, I’ve been fairly diligent about getting in to my gym and working towards the goals I set at the certification.

Since getting back, I’ve been spending more time doing position-specific Z drills prior to my KB or bodyweight drills, band work for strengthening my ligaments, and paying a lot more attention to the 4Es of Efficiency. My training is a lot more focused, short and sweet, but considerably more effective.

I set three new PRs tonight.

I push-pressed the 20kg (44lb) bell for the first time. As I mentioned a few posts ago, I pressed a 40lb bell for the first time ever just over a week ago.
I snatched the 20kg (44lb) bell  … read more

Also posted in Kettlebells, Success Stories, Z-Health & the Nervous System

Success leaves clues

This is one of Dr. Cobb’s favorite quotes, appearing in both the I-Phase and the recent 9S certification notebooks. Having recently returned from 9S and spending time watching the US Olympic trials over the weekend (as well as Wimbeldon), this quote has new meaning for me.

It’s interesting looking at athletes in a variety of fields, and the differences in body shape/size/musculature. Watching the track and field trials, the steeplechase runners look considerably different than the sprinters.  I was watching the men’s sprinting, and when they came out, I saw Walter Dix (5′9″, 190lb) and thought, “he’s not a sprinter”. Most sprinters in the trials are taller and more lean (the favorite, Tyson Gay, who went out with an injury, is  … read more

Holidays

I know this is a popular topic this time of year, but it’s always worth revisiting.

There is some frightening statistic out there that says that the “average” person gains 10 pounds between Thanksgiving and New Years. A lot of stress, a lot of parties, shopping to do, relatives to deal with. It’s a lot to take in. Workouts get missed, the cookie tray in the break room is beckoning…

A year ago I wasn’t happy about my appearance, I’m a trainer and sure didn’t think I looked the part. It was too hard, etc. But, on December 22nd (yes, two days before Christmas) I decided I was going to lose 20 pounds by mid-March. Everyone thought I was crazy — it  … read more

Also posted in Kettlebells, Nutrition, Success Stories