Tag Archives: Kettlebell

Stay Motivated

Before we discuss motivation, let’s get explain the definition.

Motivation:  the desire to do things.

It’s the difference between waking up before dawn to put in work and laying around the house all day. It’s the crucial element in setting and attaining goals—and research shows you can influence your own levels of motivation and self-control. So figure out what you want, rid yourself of the non-sense, and start being who you want to be.

We’ve all experienced a lack of motivation at one time or another, but it’s important to realize that we are in control!  Motivation is a feeling, not an object that we either have or don’t.  Feeling motivated is a matter of choice(s).  We either choose to sit around or choose to be productive.

Some of us need a fire lit under our a**, while others light their own fire.  Keep in mind results don’t come from doing nothing.  Attaining what you want to achieve requires effort and time (work). Keep Moving Forward.

At Pro Fitness, all you have to do is show up.  I’ll take care of the rest!

Train Smart!




Stay Away From The TV!

“The average American television viewer is watching more than 151 hours of television per month…20% of their day!”   -According to www.nielsen.com

This blew my mind when I first came across this information, what a colossal waste of time! And that doesn’t even include how much time is being spent in front of a computer. We sit around stuffing our faces watching mindless show after mindless show and continue to get brainwashed by advertising.

Bottom line is TV is rotting our brains and our bodies!

It’s making us:

  • Fat
  • Lazy
  • Sad
  • Stupid

The solution = Limit your screen time.

I’m not saying completely get rid of your TV, but at the very least cut back.  There are so many other things you could be doing with your time.  Especially in America, where obesity has become an epidemic.  Productivity has been on a steady decline since the advancements in television, this needs to change!

Limiting the amount time spent in front of the “idiot box” will improve and lengthen your life.  Studies have shown:

– People who see an ad advertising snacks, eat more snacks immediately after seeing the ad.  Advertising is created and designed to hit you at a subconscious level, you won’t even think about what you’re doing.  You’re being brainwashed.

– Unhappy people watch more television.  TV pushes aside activities that promote happiness; things like being with friends & family, and Exercising.

Train Smart!



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!




Stronger Back = Less Injuries

This post is for the runners out there who claim they don’t need to workout because they run…

A healthy back is as important to your running as fit legs.  If your back muscles aren’t strong, they’ll fatigue faster, take energy away from other muscles, and change your stride, which will lead to joint misplacement and eventually injury. 

Take a look at how each of your posterior muscles impacts your performance!

Shoulders/Upper Back

  • Strong shoulders keep your upper body relaxed, work with the arms to help propel you forward, and aid in breathing efficiently.

Proper spinal alignment (good posture) optimizes the function of the nerves, lungs and diaphragm.  Making your body much more efficient.

Lower Back

  • These muscles keep the body erect! They also give you the ability to rotate slightly with each stride, giving your hips and thighs more energy to push you forward. A weak lower back puts tremendous strain on the hamstrings, and IT bands, which I’m sure every runner has had some experience with.   Thus, throwing off your stride and causing injuries to the ankles, knees, and hips.


  • The hips help drive us forward and stabilize while preventing excess side-to-side motion during landing that could strain the back and cause injuries.

Strong hips and posterior muscles will improve all athletic movements!

Which is why I recommend Ketttlebell training and exercises such as deadlifts, bodyweight training and martial arts style movements.  You can improve on all of these skills and move better every time you leave the gym at


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How To Get The Body You’ve Always Wanted

Exercise Regularly!

Yes, it’s much easier than you think.  Consistency is key. Exercise a minimum of 3 – 4 times a week.  30 -45 minutes per session should be enough, as long as you’re incorporating full body exercises and some form of resistance.  Kettlebells happen to be the best overall tool I’ve found for body transformations.  Kettlebell training allows you to add resistance to full ranges of motion, while incorporating multiple muscle groups.

The trick is to either find something you enjoy or find a way to enjoy something that fulfills those requirements. Many people go out and waste a bunch of money buying fancy machines (9 times out of 10 they end up collecting dust and wasting space), thinking that the cost of the machine will force them to use it. They are wrong, and besides there is no machine that compares to or was made for your body.

Make it part of your daily routine. Do not let yourself skimp for at least a month or two. After that, it form into a habit.

While this isn’t going to move you from fatty to stud in the blink of an eye, the reality is that nothing will.  Ignore the hype on the commercials pushing the quick (lazy) fix which is likely to throw your body into shock or worse.

Don’t Eat Garbage!

It’s not rocket science.  Stay away from fast foods, pop/soda, candy, etc… The food we eat fuels our body.  Have you ever noticed how tired, lazy, and overweight fast food enthusiast are?  When you put poor fuel in your body, your body provides you with poor performance; i.e. no energy, sickness, disease, and in severe cases death.

I’m blown away at how poor the health in our society has become.  Obesity is a social epidemic? Really?  Well I guess so is laziness and stupidity.

If You Move, You’ll Improve; If You Don’t, You Won’t!

It’s that simple

Train Smart,