Friday, December 31, 2010

December 31, 2010

It's New Year's Eve--Is Your #1 New Year's Resolution the Same As Everyone Else's?

Did you know that the #1 New Year's Resolution is to Lose Weight?

Hopefully you got my last two emails, but just in case you didn't, I wanted to let you know that I've got a way--No--Wait--Not "A" way--The BEST Way to lose weight--Our Fat Burning Kettlebell Classes at Rapid Results Fitness.

We call it Rapid Results Fitness because that's exactly what we've designed our program to do--Give you Rapid Weight Loss Results. Imagine how you'd feel 12 weeks from now with a leaner mid-section, tighter, more defined arms, and renewed energy and outlook on life.

You show up and train with us in a program designed specifically to burn fat and tighten all the loose parts--not only during class, but MORE importantly, AFTER CLASS and even THE DAY AFTER CLASS! We'll also provide you with a step-by-step ACTION PLAN on how put it all together--fat loss, exercise, stress reduction, and increased vitality that you won't get ANYWHERE else. And finally, we'll provide you with community support, the most important part of a successful fat loss program.

So, if you want to have the same New Year's Resolution as everyone else, that's fine.

But, if you want to be different from everyone else and ACTUALLY SUCCEED this year with your weight loss resolution go to our website, and register for classes and get started with YOUR Fat Loss program NOW.

As a Special incentive to motivate you to jump start your fitness goals for 2011, I am offering a 25% discount or all memberships and renewals. But register NOW, I am offering this discount starting now through the end of January 2011.

While you're there, make sure you sign up for our Free Special Report, "The Top 5 Lies About Weight Loss."

Can't wait to see you in class!


Thursday, December 30, 2010

Merry "Fitness" and Happy New "Rear"

Who Else Wants To Be...Average...?

Hey! Betsy here.

Did you know that the average American gains 8 pounds between Thanksgiving and New Year's Day?

Well, the New Year is almost upon us--you're not feeling "average" are you?

Just in case you are, I wanted to make sure you got my last email and knew that we are offering a way to get rid of any extra and unwanted weight that may have found you since Turkey Day. That "way" is our Fat Loss Focused exercise class--Rapid Results Fitness.

Rapid Results Fitness is committed to providing you not only with an exercise class that focuses exclusively on fat loss during class, but also AFTER class, AND the DAY AFTER CLASS, AND provides online support in the form of "How To" emails detailing step-by-step EXACTLY how to lose between 1 and 3 pounds a week, week in and week out for 12 weeks.

If you're feeling "average" and want to be EXCELLENT instead, go to our website and register for our classes NOW at and click on the "Class Registration" link on the sidebar or go directly to to register directly

While there, sign up for our Free Special Report, "The Top 5 Lies About Fat Loss."

As a Special incentive to motivate you to jump start your fitness goals for 2011, I am offering a 25% discount or all memberships and renewals. But register NOW, I am offering this discount starting now through the end of January 2011.

Share this with a friend or loved one if you think they would be interested!

See you in class!


Tuesday, December 14, 2010

High Tension during the holidays??

well, yes! But the good kind! Here is what I did today:
Bottoms Up Cleans 3+3 3x with 16kg L/R
Bottoms Up Presses (1,2,3) 3x L/R
Bottoms Up Clean and Presses dbls (1,2,3)3x
Bottoms Up Squats using 12kg (1,2,3)3x
then Bottoms Up Squats (1,1) using 16kg and 20 kg(weak coming up, not pretty) 3-4x
The training felt solid and I loved the way my body felt afterwards...

I hope this season finds you feeling love, happiness and a renewed spirit and a brigther outlook on our future in 2011. In training as well as life I try to stay focused on how it feels.... is my head in the right place, my heart in the right place, my actions in the right place. When I run through the checklist I usually have a good outcome. So it is in life!!!!

Sunday, November 28, 2010

How do you Celebrate Life???

As I write this, I wondered if it was appropriate to share my thoughts about this on my blog. In fact, I thought about sending it to all my current clients at RRF. But then I thought not. I figured if they wanted to read my blog voluntarily then maybe this would strike a natural chord and not an obligatory one. You see I have been thinking alot lately about family the importance of relationships and my relationship with God and others basically. Enjoying Thanksgiving immensely because for some reason in spite of my busy-ness, I seemed to feel focused on my children and husband and extended family. And it felt good.

This Thanksgiving was the first time we had hosted family members at our house. We enjoyed it alot. The preparation, the engaging conversation and "picking up where we left off" with most of our cousins, aunts, and uncles, grandparents etc.

As the weekend came to a close and we were headed off to church, the cell phone rang.... My husband answered it jokingly as it was a friend from college one he had lost touch with through the years... But then his voice suddenly changed... from comedic dry wit to somber, quiet verbal gestures like uh huh, oh no, and I am so sorry..... When he ended the call I asked what was wrong. He told me one of our friends had lost their 17 year old son to a deadly car accident just last night. He lost control of the car, overcompensated, and flipped killing him instantly.

I tell you this not to sound morbid, but to speak of feelings that came over me that made an impact on me in the way I treat others... All of a sudden when I heard the news I felt a sickening pain  of a mother losing her son. I looked over at my boys in the back seat thinking they'll be driving soon. What if it happened to one of them....

My prayers go out to our friends who lost their son last night. Only God can heal their hearts and minds right now. But I leave you with this thought which extends from my thoughts and feeling of this tragic accident.

Life is precious.... how do you celebrate it??? Through shared times with loved ones? Through hard work? through physical activity? your favorite sport, your favorite food, your favorite book, your favorite pastime?

 I think of all that is healthy and good and think I would like to begin to celebrate my life and life of others more thoughtfully, more mindfully enjoying those around me exerting more patience and compassion for others, and the capabilities I have right now to enjoy myself on earth through movement, expression, and living life heart and soul.

I look at things like exercise in my life not as a chore but as a blessing.The ability to move is precious to me and so I love to exercise. It also brings immeasurable healthy healing of my mind (those endorphins that get my head in the right place, making me a better mom, wife, daughter, instructor, and friend. I absolutely love it and am thankful everyday that I can move well. I haven't been moving pain free lately. And I pray God will show me my path to healing although I can be quite stubborn at times and miss His obvious ways sometimes.

I leave you with this thought that still is quite vivid in my mind. I am blessed and those around me are blessed. Be thankful for the moments in your life... exert more patience with one another, communicate positively to one another, and exercise beautiful movement with one another in whatever form that might be. Life is precious and can be taken away in a single moment.

As I told my husband tonight after getting our Christmas tree he exclaimed "really do we have to put the lights on tonight?" ( you know the sentiment, I'd rather wash windows, do laundry or pull teeth than hang the tree lights....)I said well honey it beats the alternative, we could be dealing with alot more pain that that, like what our friends are going through right now.

Needless to say the lights didn't seem to be big deal one way or another so I exerted patience on not hanging the lights. There are really more important things in life. Instead, I went back upstairs to be with my awe of just how precious they are....

Friday, November 12, 2010

May this bring real thought to how you live your life and affect others.....

I could identify alot about myself in some of the things she said. I hope we will all become more vulnerable. Write me and let me know what you think ....

Thursday, November 11, 2010

In honor of all Veterans....

This Veterans Day, as our country pauses to honor the men and women who served in the U.S. military I give thanks to all th men and women who served in the military to protect our nation and for those that serve in the military now.
Pictures tell a thousand words...

If you would like to send words of gratitude, support, and compassion for these men and women serving in the military overseas and at home click here:

Wednesday, September 15, 2010

The 3 Ps!!!

Quick check in of what I am up to these days in my training. I have just finished a 12 week cycle with a week off from doubles kettlebell work. The work was as expected. Hard, intense and based on high quality movement patterns paying close attention to sleep and diet. The goal? To add lean muscle.I met the goal...Won't bore you with the details, unless you really want to know. And if you do, email me here:

So now I am ready to go back to something that will probably tax me even harder, yet totally different. Don't get me wrong, this is not something I have never done before. It's just that I have not trained this protocol in well over a year. You should realize your training goes through ebbs and flows. And as you leave certain training protocols you may have to start back at a much different base line than where you ended the last time you trained the same protocol. So what will I be training you ask?

Well, today I started my first day of a 4 week program consisting of Pullups, Pistols, and Presses. Three high tension exercises that demand high quality each rep for safe results. Having said that doesn't all training require high quality reps?? Anyway, the point is, I will be starting at a lower baseline than I ended with the last time I worked this kind of training well over a year ago. Geez! no wonder the training today felt so taxing! So I started with a ladder of pullups (the 5RM Russian Pullup Program). The pullups will be done everyday for 30days. The pistols and presses 3x a week with rest days in between. Pistols were body weight only today alternating each leg. Presses were ladders (1,2,3,4)using double 16kgs.

I'll update on the training, so check back for updates.

In the meantime, check out to see a "fit tip" that we use in our regular kettlebell classes at Rapid Results Fitness
plus some other fun footage of me and my fellow female RKC instructor colleagues. Save to your favorites! It has everything kettlebells and more!
Stay focused and fit!

Friday, September 3, 2010

Take the Labor out of Labor Day!

Afraid your holiday plans will sabotage your fitness goals?? Not to worry squeeze in this KB workout while you are enjoying your Labor Day weekend! In under 30 minutes, you'll be done and poolside, lakeside, or oceanside in no time! An the best part? You'll still be burning calories long after the workout! Enjoy!
Swings 3x25
Get Ups 2x5/5
Clean and Press 3x5/5
Snatch as many as you can in 3 minutes

Tuesday, August 31, 2010

Motivation - Have you Lost Yours?

As I write this I am a little upset with myself that I have let 2 months and 22 days go by without writing on my blog. I guess it might look to the outside world that I have lost my motivation to write. But that's not entirely true. I was in "summer pace" if you will, still working regularly, but not as driven to express myself through my blog. Now that I write this, maybe it was a lack of motivation. Which brings me to where I am now. "What influenced me to write today?" you might ask. The truth is I am motivated right now more than ever. I absolutely love this time of year. I don't know if it is the change of the season (which btw hasn't changed much in terms of heat temperatures yet)but I love this time of year and all that it brings. Yes, it's super busy! But I love the fresh start and sense of renewal it brings of going back to school, entering more structure which in turn brings some amazing results if you can wrap your head around it. This brings me to some points for you to ponder. I wrote an article not too long ago on Motivation as it pertains to Fitness for a local magazine. Some of you may have seen/read it. The gist of the article was this, positive thinking can lead to a fitter, happier you. I encourage you to read below an article on Intrinsic Motivation. Take this in and see how you may apply it to your own lifestyle and goals to achieve. I believe we all have huge potential (untapped) because we are stumbling over our own lack of intrinsic motivation. Find yours today! Drop me a line and let me know what happens! All the best to you!

Intrinsic Motivation (written by Psychology
Intrinsic motivation is striving inwardly to be competent at something and to reward yourself inwardly. There exists a basic question of whether or not extrinsic motivations (rewards provided by outward sources) undermine intrinsic motivation (self-motivation). Research shows that having extrinsic rewards for something that would naturally be intrinsically motivated, decreases intrinsic motivation.

There are certain theories that are used to determine the effect of extrinsic rewards on intrinsic motivation:

1) Cognitive Evaluative Theory:
This theory states that how rewards are perceived by the athlete is important in determining whether intrinsic motivation will increase or decrease. If someone is feeling controlled by their rewards or if they feel that the reward suggests that they are not very competent - this decreases intrinsic motivation. Rewards that increase and provide positive feedback increase intrinsic motivation. When competing - if success occurs then intrinsic motivation increases, if failure occurs it decreases. These ideas can apply to items such as athletic scholarships.

There are ways to increase intrinsic motivation (self-motivation):

* Give the tools needed for success.
* Give rewards based on performance.
* Use verbal and non-verbal praise
* Vary the content and sequence of practise drills.
* Involve the participants in decisions.
* Set realistic performance goals.

2) FLOW!
Flow is a certain kind of intrinsic motivation that someone can feel. It occurs when someone feels an overall, intrinsically motivated feeling when they are totally involved in an activity and are on "auto pilot."

Certain elements are needed to achieve flow:

* A balance of levels of skills and of level of challenge
* Complete absorption in the activity
* Merging of action and awareness
* Total concentration
* Loss of self-consciousness
* A sense of control
* The absence of certain outward goals or rewards
* Effortless movement
* A motivation to perform
* Achieve optimal arousal before performing
* Appropriate focus maintenance.
* The use of pre-competitive and competitive plans and preparation
* The achievement of optimal physical preparation and readiness
* The exhibition of confidence and positive mental attitudes
* Positive team interaction
* Good feelings about performance

Some things that may prevent flow are:

* Not feeling physically prepared and ready
* Injury
* Fatigue
* Not feeling good
* External Stresses
* Unwanted crowd response
* Uncontrollable influences of the event
* A lack of confidence
* Negative thinking
* Self-doubt
* No control of mental state
* Thinking too much
* Worrying about what others are doing
* Frustration with team-mates effort
* Poor pre-competitive preparation
* Distraction before competition
* Interruption to preparation
* No goals set
* Lack of challenge
* Low arousal or motivation
* Not relaxed enough
* Too relaxed
* Poor team performance
* Not feeling part of a team
* Negative talk within the team
* Errors
* Poor techniques
* Things not going as planned
* Stoppage in play
* Oppositions activity
* Negative refereeing decisions
* Inappropriate, negative, or lack of feedback
* Worrying about competition
* Daydreaming
* Loss of concentration
* Self doubt
* Putting too much pressure on yourself

Wednesday, June 9, 2010

Comrade of the week on

To those of you not sure what is, let me explain. is a weekly episode of what the RKC Instructor community is all about...Everything from kettlebells to living life and everything in between. Tune in for this week's episode where they made me "Comrade of the Week" What is especially touching to me is that it features not only Rapid Results Fitness, but one very special client, Sylvia... Tune in to find out

How well do you move???

Are you Pain free? Are you continually loading your body on top of dysfunction? Compensations can be found throughout one's body in order to perform. I have just come back from a certification called CK-FMS (Functional Movmement Screening)which literally turns the fintess and health industry on it's head. Why?? Because it teaches us fitness professionals, trainers and coaches how to look at a person's dysfunction, asymmetries, and compensations BEFORE the person begins to train. How awesome is that??!!! Talk about setting your client up for success!! This is the tool to do it. Read below for a little bit more info about the training and it's purpose! It truly brings a whole higher level of accountability when working with clients!

The Functional Movement Screen (FMS) is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.How it Works - Simplifying Movement
• Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
• The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
• Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
What it Does - Widespread Benefits
• The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved - individuals, exercise professionals, and physicians.
• Communication - The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.
• Evaluation - The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.
• Standardization - The FMS creates a functional baseline to mark progress and provides a means to measure performance.
• Safety - The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual's readiness to perform exercise so that realistic goals can be set and achieved.
• Corrective Strategies - The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.
FMS for Individuals

• "Consult your doctor before beginning any exercise plan." It's a common message, and one that often goes ignored. But physical preparedness is a vital part of training that many people fail to consider. It's no wonder then that thousands of people are sidelined each year by stress fractures and other preventable injuries.
• Whether you're training for a marathon or just getting in shape, taking on a physical challenge requires a great deal of commitment, research, and resilience. And there's nothing like an injury to cause a setback and diminish morale. Even if you eat the perfect foods, use the most top-of-the-line equipment, and recite the most effective affirmations, failing to address your physical preparedness will leave you vulnerable to injuries that could stop you in your tracks.
• Conventional training can actually stack dysfunction on your fitness, cementing poor movement patterns and leaving you open to injury.
• Conventional training also tends to focus on temporary goals like losing a certain number of pounds or being able to participate in a specific event.
• With the FMS system, you can build total-body fitness and genuine endurance for the long term.
The FMS can help you get the most out of your fitness regimen and achieve your greatest potential. This system reduces the risk of injury and helps you establish a plan and timeline for success.
Benefits of the FMS
• Improve functional fitness & athletic performance
• Establish a starting point and realistic goals
• Create a completely personalized fitness plan
• Identify dangerous weaknesses BEFORE injury occurs
• Identify and resolve movement problems
• Build lasting fitness instead of temporary ability
• Measure and establish a record of progress
How the FMS Works
The FMS is a standardized system designed to balance and improve your physical ability.
Testing - You will perform a series of 7 motions.
Evaluation - You will be given a score for your performance of each motion.
Planning - A series of exercises will be recommended based on your scores. Your individualized plan will take into account your fitness goals.
Monitoring - Your progress and motion patterns will be monitored and recorded over time. If you develop an imbalance or injury, it will be identified early and targeted for quick resolution.
Only an FMS certified exercise professional can administer this system. These practitioners receive intensive training in the FMS system and have constant access to the latest fitness information. They also belong to a network of certified professionals who share insights and resources to help maximize the FMS experience.

Thursday, May 13, 2010

WW II and my trip to France

I am back now from an incredible family trip to France. 16 of us went. The trip was orchestrated by my father in law, Joe Collie. You see he fought in WWII in the 100th Infantry Division at the young age of 18.

This trip was to commemorate all that the Americans and French did collaboratively to free the French in WWII. Of course we started in Paris seeing all the wonderful tourist sites like Notre Dame, Saint Chappelle, Arch De Triomphe, The Louvre, Luxembourg Gardens and of course the Eiffel Tower. All of this was Grand! But then...we went to Normandy. A most humbling place and sacred too. It was hard not to shed a tear as you studied how the Germans retreated and fought and then to see the gravesites of all military who gave their lives for this cause. I observed my father in law intently through all of these locations...Days later we boarded a train and set off for Strasbourg. From there we drove to the small town of Bitche where my father in law spent many months in and out of foxholes in the freezing rain and snow during WWII. This was proving to be an unforgettable experience.

As they have done in the past the three towns of Bitche, Lemberg and Rimling planned ceremonies for the 65th anniversary of their liberation and we were honored to participate. My father in law and some of the remaining soldiers (25 vets from across the world were present)(there are only about 4,000 across the world that are still alive out of 25,000 who served in the war).

The program went something like this:

May 7: 10 am: a special visit of the Citadel will take you down to its most secret parts, the cells where English prisoners captured by Napoleon 1st were kept in captivity for many years, a most fascinating place. You will also understand why the Citadel never surrendered in the course of history, and especially in March 1945. And we will pay tribute to the Sons of Bitche who liberated the area and who are honored by a plaque at the entrance to the upper level of the Citadel.
5 pm: oecumenical service in remembrance of all the victims of this conflict, civilians and soldiers.
6 pm: review of the troops of the new unit stationed in Bitche, the 16th Infantry Bn followed by a wreath-laying ceremony at the War memorial outside the townhall.
7 pm: reception in the townhall.

May 8: 10.30 am: official ceremony in the Lemberg woods at the monument erected in honor of Maurice Lloyd and Seventh Army. Transportation will be provided for the veterans. This story is amazing. google Maurice Lloyd to hear how his body was found some 30 years after the war...
11.15 am: reception in the Lemberg townhall.
12.15 pm: lunch in the Saint Augustine College, a place famous for some Sons of Bitche. Transportation provided by the association of re-enactors and drivers of ancient vehicles.
2.30pm: visit of Schiesseck, the Maginot Line conquered by the Sons of Bitche (only the outside part, the fort having been sealed to prevent vandalism).This was incredible.
5 pm: Rimling will commemorate the battle of January 1945 with the participation of a Franco-German. Followed by a reception.
The three mayors will be greatly honored by your presence at these ceremonies.

Other highlights:
Our children and my father in law visited a school where they sat in on a 7th grade class and had firsthand interviews with my father in law and other vets about WWII. My children as well as the French 7th grade class were in awe of one another.

Each town was extrememly gracious and we were humbled by all the vets like my father in law who had fought through WWII. With Taps playing in the background it was a most humbling experience and as the American Star Spangled Banner played and our flag was risen high beside the French flag, folks embraced one another as if we were all mere neighbors. It brought tears to my eyes.

One other amazing thing that happened on the trip was on our last day in Rimling.... My father in law took us to one of his foxholes, literally it was high on a hillside (currently a beautiful field of canola, if you don't know what that looks like think fields and fields of vibant yellow flowers. Visit my facebook to see the photos...)

Here is the crazy story, across the road from his foxhole was a farm house and barn. He looked across the road and said,"I slept there in that barn one night during WWII." So upon his request, we went to the farm house to ask to see if we could look inside the barn. Sure enough after fumbling through communication barriers of french and english, we learned that this in fact was the barn he slept in (it had been rebuilt since the war). Furthermore, one of the owners brought out an American rifle he found on the land and an American helmet as well as a German helmet. Of course, my father in law donned the American helmet and rifle and stood proudly for a photo opp! :-) There are many treasures like that still remaining across the countryside.

We left for home shortly after that. Witha 9 to 10 hour plane ride home (yes we diverted over the arctic circle due to volcanic ash) I was replaying the memories of the trip in my mind. I do wonder what we would do now if our young men had to go to war like that again. I am grateful for all those who came before us. I hope we all will take note of history among our nations. It is worth remembering....

Friday, April 30, 2010

I'm Leaving...

But I'll be back soon. I'm traveling to France with the whole extended family to relive WWII through my father in laws' eyes.... A very cool experience it will be. Emotional I am sure... unforgetttable too...He was stationed there in a fox hole for months in the snow... something some of us could never imagine. I am thinking this trip will be more meaningful than we know. Hope it makes as much an impact on our kids as it does on me and my husband, Charles. Anyway, I just wanted to say that I will be gone from April 30-May 10. Kevin,Naina, and Bonnie will be holding down the fort. I will miss you and our workouts. I am planning on taking a bell of course, but with a twist. On Kev's( he is so smart) suggestion, I am taking the 12kg to see just what I can do with soley that. I am thinking already Pistols, Bottoms up clean and presses, Bottoms up Getups, multiple high rep snatches (think 100 rep snatch test 5 mintues), bottoms up floor presses.... of course I'll throw in some burpees for good measure.
Take life one moment at a time and make the BEST of it! Love an honor your body and those around you. Take nothing for granted. Be Thankful. yes, even if there are getups or lunges on the board.
I will see you all on Tuesday, May 11. Until then keep focusing on your own quality of life. Then pay it forward.
All the best,
Ps I'm really gonna miss you!

Sunday, April 25, 2010

Words of Wisdom To Live By

"Keep your words positive, because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your vaules positive because your vaules become your destiny."
Mahatma Ghandi

Thursday, April 22, 2010

Celebrating Moms who train with Kettlebells

The RKC and Dragondoor have come up with an ingenius media online called I love it because they are bringing up to the minute news in the RKC world about kettlebell training and the like. IF the masses want to know where the gold standard is in kettlebell training, it is none other than RKC Dragon Door.

This weeks episode they are running a contest on Moms who train with Kettlebells. I am one of the contestants. I have three boys ages, 6,11, and 13. They use kbs too. I would love your vote for me as favorite Kettlebell Mom. To vote for me click here: then click on contests and vote for me under my name, Betsy Collie. Thanks for your vote! Make it a GREAT day!

Tuesday, April 20, 2010

Final Nail in the Cardio Coffin

As a Kettelbell instructor and over 25 years in the fitness industry I can't agree more with the article below. I couldn't have said it better!

Sunday, April 11, 2010

Walking, it does a body good....

So I started back walking this week. I used to walk regularly. Usually on the days I didn't train with kettlebells, sometimes even on the days I did train with kettlebells. It was(still is) a great compliment to intense kettlebell training. I personally love the way my legs, hamstrings, and glutes feel after a brisk walk.

In my neighborhood there are some pretty good roads for walking. Ups and downs, flats, you name it. So I put on my ipod and off I go. Now here is the thing... I try and walk to the beat of the music I am listnening to. When I do this I get an awsome leg/glute workout. But here is something else I noticed about myself after training with kettlebells, my posture is so much better while walking. No slouching, no dead weight hitting each foot on impact. In other words my torso (core) is engaged. Vertebrae stacked one on top of the other, standing tall through the crown of the head. I started noticing this because as I would try to walk to the beat of the music I had to "engage' in other words muscle contraction took place in the core and glutes to get the legs to fire harder. Does that make sense? When I did this, then my posture fell into place. And guess where Iwas looking? Straight ahead. It felt awesome!

So I began to take note of other subtlties. Like were my feet striking the ground with the same impact? Were my arms swinging alike in opposition to my step. And if not, could I make them so?

Remember your first step? What a fuss everyone made! And then you continued to walk right on through childhood, adolescence, and into adulthood, but somewhere along the way, like most adults, you probably stopped walking so much. In fact, the percentage of adults who spent most of their day sitting increased from 36.8% in 2000 to 39.9% in 2005! Part of the reason may be your hectic, stressful life, with not a moment to spare for recreation or formal exercise. The environment plays a part too; inactivity has been engineered into our lives, from escalators to remote controls to riding lawn mowers to robotic vacuum cleaners to electric toothbrushes to the disappearance of sidewalks and safe places to walk. But research shows that all this automation is bad for our health. Inactivity is the second leading preventable cause of death in the United States, second only to tobacco use.

You'd think a simple activity like walking would be just that, simple. But fewer than 50% of American adults do enough exercise to gain any health or fitness benefits from physical activity. Is walking our salvation? I don't know for sure, but evidence suggests that it's probably a good start.

SO having said that I am off for a brisk walk with my favorite tunes and enjoying the last of the beautiful sunshine before nightfall. Join me and let me know what you discover about your walk....

Saturday, April 10, 2010

How do you walk in your neighborhood?

Weird question to ask, huh? Well, I have some key points I'd like to make on that when I continue. Stay tuned shortly for my post on this. I have to run out briefly but will return soon. (Guess I should be twittering, huh?) Anyway, I think you'll find it interesting what I have to say. Food for thought for sure. Have a great afternoon and check back for the update.

Thursday, April 8, 2010

Whoa! Have you paid attention???

To how your body feels that is. I know I have lately. And what I have discovered is that I have let some things go.... I know what you are thinking, (don't go there :-))

What I mean is in terms of my training, I always knew you must stay engaged, mind and body, to get the desired results and to move your body the way it was intended to move. But what can happen over time, the longer you train, a person can get sloppy, careless. I know I did. What did that look like? Well for starters, my workouts felt harder. But not in a good way... They felt "sloppy hard". Does that make sense to you? I felt like every movement whether it was a clean and press, or even a 2 hand swing felt "off".I even felt some discomfort in my low back! So what did I do? I refocused my mind during the movement on what each body part should be doing during the rep. And more importantly what my body was doing during the rep piece by piece, what muscles were contracting, what weren't firing as they should, etc.

Let's use pistols as an example. I used to love to train with them. Looking back through my logs tonight, I realized I did ALOT of them. But over the last several months I haven't trained pistols at all! Ugh! So I decided I'd play around with them tonight just to see where I was. Let me tell you, it was tough. I can't believe I said that on my blog. But the truth was my form was way off. I was not stabilizing as I should in the hip line and pushing out with my glutes and really forming good range of motion in and out of the pistol. I was more or less sloppily dropping down and coming up caving so to speak. But when I stopped and took the rep slow, controlled,deliberate, (and quit worrying about the number of reps I should be able to do) my old movement patterns came back. And they felt strong on each rep.(Ahh thank goodness for good muscle memory!) Now let me qualify strong. I don't mean I ended up banging out the same number of reps as the last time I trained, what I mean is that the movement pattern of the pistol in it's entirety felt safe, solid, and utilizing the right body parts with good muscle contraction. I finished strong, setting my body up for good muscle memory, left my basement training haven and decided that my next training session I would go back to pistols.

What is the take away from that example? To honestly realize that no matter how good you are, or think you are, no matter how long you have been training, no matter how much of a fitness professional, or whatever you think you are, you must pay attention to your body and how it feels good or bad and fix it through mind and body interaction and controlled movement patterns with deliberate intent.

I'll keep you posted on how the training continues....

Thursday, March 18, 2010

Check out this cool quick clip about what Rapid Results Fitness has to offer
(30) -

(90) -

Thursday, March 4, 2010

I don't blame you....

For not bothering to read my blog anymore. Geez, It has been over a month since I have written anything. I have been directed, redirected, pushed forward,stepped back, fallen down, jumped up high, spun circles around,and nearly collapsed with all of life's many blessings! And here it is March already!!!! I have just come back from assisting at the RKC Level II certification ( the gold standard in kettlebell training instruction) in San Jose, CA! I am renewed and ready to hit the ground running!!!!!

In the past, I have written more about feelings and emotions of training with intermitten thoughts on training, and health. But these next few blogs I'd like to talk about kettlebells and how you can get the most out of them... If any of you are reading this and would like to know more about training with kbs and have specific training questions to meet your goals,please leave a question in the comments section.

Over the next few days Iwill be checking the blog and then hope to begin posting my own training progress on a daily basis. Stay tuned....

Tuesday, January 19, 2010

Just Had To Move...

So I did 100 double snatches with 12kgs quick and potent.... Now on with my day....How will you spend yours? Make the most of it! :-)

Monday, January 18, 2010


There are some things success is not....

Success is not fame or money or power. Success is waking up in the morning so excited about what you have to do that you literally fly out the door. It's getting to work with people you love.

Success is connecting with the world and making people feel.
It's finding a way to bind together people who have nothing in common but a dream.
It's falling asleep at night knowing you did the best job you could.
Success is joy and freedom and friendship... And success is love.

I hope you each find your success today. Happy MLK day!

Thursday, January 14, 2010

Whadda ya do with a rope????

You may ask.... Well for starters blast fat and get in the best shape of your life!!! Check out the workshop my buddy Tim Anderson and I are doing on Saturday, January 23 from 9am-11am. Tim and I are Level II Battling Ropes coaches. We have trained under the best, John Brookfield! This man knows his stuff. Not sure who he is? Google him and you'll see. Talk about powerful,explosive, and strong!
Anyway we hope you can join us at Rapid Results Fitness for an awesome 2 hour workshop to show you just how effective this tool can be!
We'll be kicking it up a notch for sure! Don't miss out! Register today online at

Thursday, January 7, 2010

Whoa! 2010 is HERE BABY!!!!!!

Where does the time go? And how do we spend it? Wow, that's a good segway into a New Year's Resolution if I ever heard one!!!

Having said that, I must admit, I lost track of time last month! Lots to share just no time to share it. But as I sit and reflect all I can say is it was productive time spent....on the business, Rapid Results Fitness, and with family...Sometimes in that order, sometimes simultaneously, sometimes order reversed but in any case it boiled down to ALOT of multitasking.....

As I reflect on 2009, I can sum up that it has been a life changing year! I have learned alot and know that 2010 will be even more "educational" I feel sure. Reflection of the past brings a gamut of emotions, attitudes, and insight to what just happened, where I am now and the potential of things to come. Like the rest of the world, I make resolutions. For some it seems pointless, useless, unfulfilling. But for me, it is an opportunity to focus on what worked in the past and what didn't, the mistakes I made, and the things I did right.

As I have said before, my favorite quote is this: "Insanity: Doing the Same thing you 've always done and expecting different results"

SO, this reflection/resolution period is a time for me to change behaviors or at least set a course to do so. I like it, it works for me....

So for 2010, awesome stuff happening....
We just expanded our fitness studio. More room to swing the kettlebells, blast fat with rope training, fix stubborn movement patterns with joint mobility work, and zen out with some awesome Yoga.... not to mention shower facilities, a massage room, changing rooms, personal training area, and two group fitness rooms! Wow! Very exciting for us all at RRF! If you are interested and ready for real results and a PARADIGM SHIFT IN FITNESS
then you MUST check us out! I GUARANTEE YOU WON'T REGRET IT!

Go here for the scoop, and if you are reading this blog before Saturday, January 9 9:30am-12:30pm, come join us as we celebrate our 2nd Anniversary!!!

So what is my 2010 resolution list?
(oh yes there is a list)

Let me leave you with these few:
1. To not take for granted those I come in contact with personal, business, or otherwise. We all impact one another in positive ways or negative ones. I intend to stay on the positive side.

2. To continue to train with purpose. Goal setting brings this. I absolutely love what my training holds for me each time I touch the kb, grip the bar, or pull the rope. As I enter my training sessions this year though, I will be THANKFUL and MINDFUL of the body God gave me and how I treat it. The rest will hopefully fall into place.

God continues to move wonders in my life and I can only imagine what is in store for 2010.

If you are following this blog, I'd love to hear what you think. Your opinions, your questions, anything regarding training specifically kettlebell training, rope training, or general fitness, injury prevention, body mechanics, joint mobility,life perspectives as it pertains to a healthier lifestyle.

Let me know what your New Year's Resolutions are.