Monthly Archives: August 2011

Don’t Miss Out!


2.5 hours of in‐depth training with two of the world’s leading RKC    
 Delaine Ross, RKC Team Leader,    
  earned her RKC in 2006, winning the technique challenge.    
  In 2010 she was promoted to Team Leader in recognition of her understanding and knowledge of the RKC system. Her new DVD    
  Kettlebells for the Busy Professional    

teaches you how to:    

  •  Increase cardiovascular health.    

  •  Gain REAL strength that you can use every day.    

  •  Regain lost mobility from sitting at a desk all day.   

Andrew Read, RKC Team Leader,    
  has quickly become a standout in the RKC community. Completing the RKC in 2009 he has gone onto be promoted to Team Leader in record time.    
  His writing can be found on his award winning blog at    
   which delves deeply into the use of the FMS and RKC systems and how to combine them to deliver massive performance and strength gains.    
In this one time, never before done seminar these two rising stars of the RKC community will show you the hidden benefits of the two most fundamental, yet under utilized RKC movements    
  and the    
Get Up.    

Make no mistake to  –“do the move” correctly is difficult, but the payoff  is enormous.    

Learn how to:    

  •  Find the hidden power locked in the Swing and the one thing that you’re doing to prevent it!

  •  Use the Swing for strength, power, speed, fat loss, or fitnessone exercise to rule them all.    

  • Build power in your Swing without doing Swings!    

  •  Properly execute the Get Up and discover it’s nine different functional movement benefits.    

  •  Unlock the hidden treasure of the Get Up and how to use that knowledge to become instantly stronger.

  • Recognize how the FMS system ties into the Get Up and how to use both to create a sum greater than it’s parts!    

Early Bird Special :
Book before October 10th and SAVE $20!    
  Only $60.    
Full price $80.    

For bookings contact 


November 10th, 2011    
  Pro Fitness Training  


Combatives Conditioning

Training for Combatives Should be Simple, not Easy!

I have been training in Martial Arts for over a decade and I’ve been lucky enough to train with some extremely talented and knowledgeable individuals.  We all agree, training and conditioning does not need to be and shouldn’t be complicated, ever! Truth be told, training to improve movements and all the factors that encompass those movements should be extremely simple, no matter what type of training you’re doing.  There is no need to complicate things with expensive machines, or complicated training programs and protocols.  Keep in mind more does not = better, better = better!  Improvements can always be made, doing more of the wrong thing leads to more problems down the line and far less improvements.

Fundamentals = Key to Success

Fundamentals are the foundation on which movements are built.  Without a strong foundation, the movements will fail.  Being fundamentally sound greatly increases the quality of the movements in all areas.  I have seen too many people attempt to “go big/heavy” without the ability to perform basic movements correctly. If we can’t perform a motion or exercises without weight properly, loading it with weight is only going to make it worse. 


Loading a dysfunctional movement will only amplify the problem.

In martial arts competition if you don’t have the basics down, you’re in for some rough days.  Take the time to perfect the basics!  Loading a poor movement takes you away from efficiency and effectiveness.  It should be very clear that all of the best athletes in the world perform the basics of  their craft almost to perfection. Practice might not make perfect, but it definitely will get you closer.

Tools for Martial Arts Conditioning

There are a wide variety of things to do to improve your movements and increase your performance levels.  The only machine you should ever have to use is your body!  Here is a list of things that have helped me and many others improve….

  • Bodyweight Training

Bodyweight training has been used since the beginning of time and is easily one of the most effective training methods. If a person can’t control his or her own bodyweight, then there is no foundation to build upon.  Start with the basics! Push ups, pull ups, squats, sit ups, etc, are all extremely beneficial.  Any martial artist should be able to perform the basics.  

  • Kettlebells

I’m not being biased because I’m a kettlebell instructor (RKC),  kettlebells are tailor made for any type of combative art.  When the exercises are performed properly they work your body from head-to-toe.  Kettlebells increase power, speed, strength, endurance, range of motion, and grip strength.  In my opinion, kettlebells are the most effective form of weight lifting available, the results you get from training with kettlebells  are life changing!

  • Sandbags

The sand in the bag shifts, making lifts and movements harder to control.  Sandbags can be used very similarly to kettlebells and offer many of the same benefits.  Sandbags can vary in size and weight, it is important to have a durable bag, otherwise you’ll be very busy cleaning up.

  • Grip Training

Grip training, in my opinion, is one of the most under utilized forms of strength training in martial arts.  A strong grip goes a long way, especially when it comes to grappling.  Being able to grab and hold on to a limb or gi is extremely beneficial.  Also, strong hands + strong wrist = painful punch (imagine getting hit with a brick).

  • Resistance Bands

Band training is great for martial arts training for a variety of reasons: They’re light, portable, and come in different sizes/resistance levels.  Bands help add resistance to punches, kicks, pulls, presses & throwing movements. I’ve used resistance bands for years, and have personally seen the benefits of band training.  When used properly they can increase endurance under resistance and build explosive power for striking and grappling.

  • Medicine Balls

Medicine balls have been used in fight training for a very long time.  Strikers use them for explosiveness, grapplers use them for balance, and everyone uses them for conditioning and core work.

  • GYmnastics rings

One of my favorite tools to use.  Not only are rings extremely versatile, but they take basic movements to an entirely different level.  It’s amazing how everything becomes a little more difficult when using the rings, they force you to stabilize through the entire range of motion of your movements. 

Contact me with any questions or leave comments below!


Rehydrate – New Formula



Rehydrate – New and Improved!

The fantastic Rehydrate formula has now been improved!

Check out these new benefits:

  • Improved solubility and clarity- it’s much easier to mix now

  • Contains Sustamine(TM) – a powerful new ingredient that further supports hydration and recovery

  • Only 40 calories per serving (previous formula contained 50 calories)

  • Only six grams of sugars (previous formula contained eight grams of sugar)

It also still contains the great benefits you already appreciate:

  • Helps the body stay hydrated during physical activity

  • Provides a full spectrum of crucial electrolytes for improved electrolyte balance

  • Has a 1:1 ratio of sodium to potassium, two of the most vital electrolytes we lose when we sweat

  • Contains amino acids to help feed your muscles

  • Fuels your body with carbohydrates for energy production and sustained muscle endurance

  • Contains antioxidants to fight free radicals commonly produced during exercise

  • Same great Fruit Punch flavor

Contact me with any questions you have on AdvoCare’s life improving products!


Too Much Exercise?

There is such a thing as over training!  However, if you pay attention to the signals that your body gives you, you can train and make progress everyday!  But, just in case you can’t pick up on the signals your body is giving you, here is a list of warning signs that you might be exercising too much…..

  • Decrease in Performance

This is a bad sign of overload!  Athletes from all sports can relate to this and need to learn to avoid it.

  • Insomnia

Your body will become restless and prevent you from getting your much needed rest and recovery.

  • Longer Recovery Time

A sign that you’re not giving your body enough time to rebuild and repair the damage that you’ve done to it.

  • Mood Swings

You release the same hormones when you’re emotionally stressed and physically overloaded. Stay away from the emotional roller coaster!

  • Increase in Fatigue

Mental and physical fatigue can be a sign of over training, it’s important to know your limits.  Shy away from training to failure, in most cases it does more damage than good.

  • Elevated Resting Heart Rate (RHR)

An increase in your normal resting heart rate, could indicate that you’re placing excessive stress on your body.

  • Lack of Interest in Exercise

A decrease in motivation or overall enjoyment of the activity can be a major sign of burnout. This more often occurs in weight lifters, sprinters or soccer players who are driven by speed and power.

  • Weakened Immune System –

Never a good thing.  This makes you much more apt to become sick or injured.  One of the best things about proper training is building a stronger healthier body (which includes your immune system).

  • Fat Gain

If you’ve lost weight but noticed an increase in body fat, something is definitely not right!  You should never go backwards in your training!

  • Loss of Appetite

This typically occurs in the mid – late stages of over training, and is very closely connected with fatigue.  When you slow down bodily processes like metabolism, the body attempts to force a reduction in its workload by forcing you to reduce what you’re doing.

Just a little something I had on my mind today.  Hope this helps. 

Train Smart & Listen To Your Body!