Wednesday, December 21, 2011

Pullups, one of the hardest exercises to do?

You betcha! Especially when done correctly! Check out these variations and other superhuman bodyweight exercises! These guys definitely know where their lats, and abs are, and how to maintain high body tension! Awesome work and something to aspire for!

Wednesday, November 16, 2011

Make Exercise Part Of Your Fight Against Cancer

This article comes to you by my guest blogger, David Haas, who recently has been researching and writing about how beneficial cancer support networks and also staying physically fit is to people going through treatments, in remission, and even family members of cancer patients.  It is our hope that each one of you who reads this will be inspired to stay active through your course of treatment for cancer.
When you are fighting cancer, you get serious about your health very quickly. You willingly endure difficult treatments, constant check-ups, and endless waits for test results – all with the goal of getting healthy. But it’s amazing how many cancer patients fail to follow a regular exercise routine, even though exercise has been proven to improve general health and to provide the physical and emotional boosts that can be useful in a fight against cancer.

Exercise strengthens your heart, stimulates the production of adrenaline, and can dramatically improve your energy levels. If you are currently receiving cancer treatments, you know that energy is a very valuable commodity. Treatments such as chemotherapy can cause severe fatigue, making even the most routine tasks seem insurmountable. By sticking with a regular exercise program – even if it’s just some light walking each day – you can regain some of the energy you lose during treatment. You will have the pep you need to socialize with loved ones and participate in your favorite activities.

Fighting cancer can be psychologically taxing, and exercise has been proven to promote a sense of happiness and well being. Exercise causes your body to release endorphins, which travel to the receptors in your brain and act as mood enhancers. Staying upbeat is critical to fighting cancer, and endorphins can play a crucial role in giving you the positive outlook you need.

Cancer treatments can compromise your immune system, leaving you less able to fight infections and other common illnesses. But exercise has been proven to boost the body’s immune system by flushing away harmful bacteria and by increasing the activity of white blood cells. According to the National Cancer Institute, studies have shown that people who exercise regularly may be less likely to develop certain types of cancer, and researchers have speculated that this is due to the positive effects exercise has on the immune system.

Be sure to consult with your doctor before starting any exercise program. Your doctor can help you design an exercise regimen, or may know about exercise classes specifically designed for people fighting cancer. With certain types of cancer that target the lungs, such as mesothelioma, the thought of beginning and sticking with an exercise program may be intimidating. But your doctor or physical therapist should be able to show you some low-impact exercises that will keep you moving without causing you to lose your breath.

Tuesday, October 25, 2011

I hope you all will come out and participate in our Swing -A-Thon fundraiser for this worth while cause. Please read below from one of our Rapid Results Fitness Instructors who is in charge of this awesome event!!!
Dear Friends and Fellow Kettlebell Enthusiasts,

I hope that you are doing well. I was recently recognized by the local Cystic Fibrosis (CF) Foundation as an outstanding young professional in the RTP community. In accepting this distinction as part of the Top of the Triangle inaugural class, I have committed to raise at least $2500 to help support the Foundation's research and care programs. Betsy has graciously allowed me to host a special fundraising class at Rapid Results in which ALL proceeds from the class will support the CF Foundation!

WHAT: Kettlebell Class and SWING-A-THON to benefit the CF Foundation

WHERE: Rapid Results Fitness

WHEN: Sunday, October 30, 2011 at 1:30pm

Instead of the usual $20 drop-in, I am asking that you donate at least $15 to participate. The class design will accommodate individuals new to kettlebell training as well, so absolutely feel free to bring any one in your life that has been curious about kettlebells with you. This includes family members, your significant other, friends and work colleagues--the more, the merrier!

In addition, a special Rapid Results membership discount will be made available for those who participate. Please mark your calendars and plan on coming to get a great workout in and simultaneously support a great cause.

In the event that you are unable to make it and/or would like to do more to support the CF Foundation, just click on the link below to make a donation which will be credited to my fundraising efforts. Any amount you can donate will be greatly appreciated! It's also important for you to know that the CF Foundation is an efficient, results-driven organization. All contributions are 100% tax deductible and nearly 90 percent of every dollar is made available to support research, care and education.

Many of you may already be touched by someone fighting CF. Not so long ago, children diagnosed with CF weren't expected to make it to kindergarten and now the median life expectancy is 37 years. Tremendous progress has been made in understanding the disease, improving treatment and developing a strong drug pipeline and I really do believe that will continue to see significant advances in controlling and curing CF in our lifetime.

I look forward to working out together to make a difference in the lives of those with CF. Thank you for supporting me as well as the mission of the CF Foundation.


Tuesday, October 18, 2011

Fighting Cancer with Fitness

As many of you may be aware October is Breast Cancer Awareness month. National Breast Cancer Awareness Month is dedicated to increasing awareness of the importance of early breast cancer detection. In keeping with the theme of awareness of cancer, this blog post is dedicated to the awareness of cancer (of all kinds) and the positive effects exercise can have on cancer patients fighting this dreadful disease.

Through the power of the internet, my guest blogger, Liz Davies, and I "found" each other. She had come across my blog and asked if she could submit an article regarding the power of exercise and it's effect on cancer patients. This is near and dear to her heart, as it is mine, so of course I was thrilled to post it now. Our hope is that this message will reach many and especially those fighting this dreadful disease. 

 Fighting Cancer with Fitness

Unfortunately, many people in the world are faced with having to fight cancer. Cancer treatment might include chemotherapy, radiation, surgery or medications. These treatments could have side effects, such as fatigue, nausea, vomiting or constipation. Therefore, many people are now choosing to fight this horrible disease and its side effects with fitness.

People who have cancer feel that they just do not have the strength to do any sort of exercise. However, fitness can give individuals cardiovascular endurance and reduce anxiety. It can also help lower blood pressure, decrease depression and fight fatigue. Fitness can give cancer patients a feeling of control and self-esteem.

Cancer patients are told that it is a good idea to exercise about 150 minutes each week. Walking, swimming or jogging are examples of fitness activities that could help cancer patients. Stretching is also a good activity to do. In addition, studies are now showing that fitness can prevent cancer from returning, and it can possible stop the progression of the disease.

After being diagnosed with cancer, fitness can actually reduce the chance of dying from the disease. Furthermore, chemotherapy is hard on the immune system; therefore, exercise can help mend the immune system. Cancer has also been known to spread faster in people who over obese. Therefore, fitness also helps control weight, which might be associated with a more bleak diagnosis. One of the side effects of cancer treatments is the loss of bone and muscle mass. Exercise can help eliminate these effects. This is true for all types of cancer including breast cancer,pancreatic cancer , and even rare types like papillary mesothelioma.

In women, exercise decreases levels of hormones and insulin to avoid the development of breast cancer. In addition, fitness can help reduce the chances of colon cancer because exercise produces a general balance of energy. Because hormone metabolism and insulin are controlled by energy, the colon does not have as much exposure to carcinogens.

Many people worry about whether exercise is safe for cancer patients who are undergoing treatments. It is completely safe for individuals who are receiving cancer treatments to exercise. However, patients should not push or overexert themselves.

When someone is diagnosed with cancer, fear can creep in. Therefore, people need to have the strength to fight and to not give in to the disease. Exercise can help give cancer patients the perseverance that they will need to endure during this difficult time in their lives.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

Monday, October 10, 2011

Do Kettlebells Isolate Muscles??

That's a great question. The reality is, whether you are doing a biceps curl or triceps extension, your body doesn't work in isolation.

EVERYTHING is working, just at varying degrees.

A class member recently asked how to "isolate" the triceps with kettlebell training.
The answer is simple: Press, press, press some more.

Oh, and here's the best part: According to some of the leading strength coaches in the field, the triceps are primarily fast-twitch muscle fibers, which means that in order to "tone" them, you need to use heavier weights, which of course means you must use lower reps.

Not only that, the triceps are made up of three parts: the medial head, the long head, and the lateral head. The part that makes your arm look the tightest is the long head and it is best worked heavy from an overhead position.
Good thing we perform our presses with heavier weight and lower reps!
If you look at my arms, they were built off compound exercises, like the clean and press, the snatch, rows, and even squats! You can train yours the same way for similar results.

What's the bottom line? If you want tighter looking triceps, learn how to push your feet through the floor, pull your kneecaps up, squeeze your butt, tighten your abs, power breath, crush the kettlebell handle, and press from the lat. That way you'll use your WHOLE body to make your arms look better and not only that, your entire body will be worked in the process--also proving that you can't work the body in isolation!
See you in class.

Friday, May 27, 2011

Pullups Can you do them correctly and what does Correct Form look like anyway?

Well, I have definitely been off the grid of this blog for entirely too long! I am back now and hopefully will blog quite alot more often.
Recently, I had been asked to video my pullups in hopes of helping a fellow RKC as she prepares for the RKC Level II certification.
There is a lot of bad form out there when it comes to pullups. Understandably so, it is probably the hardest exercise to accomplish. Most people cannot do pullups, at least not correctly.
Let me explain. Most people attempt to pull up over the bar using their biceps,elbows, and shoulders. Creating all kinds of wasted movement through the torso, legs, etc. Alignment completely out of whack and no high tension contraction throughout the body... When and if they do get themselves over the bar they end up with racked shoulders, biceps, and elbows....and no successful rep range to their pullups.

The pullup is difficult because most people haven't mastered the ability to link their shoulder to their lats. And in order to pull from the lat(which the CORRECT way to do a pullup) they must be able to pack their shoulders into their lats. This is only part of the equation in a pullup. The other huge component that most people miss is the ability to contract and create high body tension throughout the body specifically the torso (or trunk).

But one mustn't give up. There is hope! And through consistent effort a pullup done correctly can be accomplished. For many of my clients it starts with planks, pushups and dead hangs from the bar. These three movement patterns help the individual learn high body tension while initiating shoulder stability and lat control. All necessary for doing pullups and chin ups. BTW, some people don't know which is which. Learn the difference before you practice....

Above are links to the videos I posted to Facebook not too long ago in order to help a fellow RKC instructor. My hope is that it will help you too. Take a look and let me know if you have questions. You can email me or comment here.

Friday, April 8, 2011

What is It to Be a Man? To Be a Woman?

I don't know about you, but I have often wondered what it means to be a man (raising 3 boys) and then into my own psyche and self reflection what does it mean to be a woman. Joe's life reflects a painful journey into discovering the purpose for life. His inspirational story as told by Jeffrey Marx earned a Pulitzer prize. The book leaves you asking yourself well what does it really mean to be a woman, a man? And the answer really only comes down to two things! Whoa! I was blown away how much the social media, and misinformation has scewed our thoughts about ourselves and others to this degree. Just eyeopening for me anyway, especially in parenting. Things that I took for granted take on a whole new view. And the amazing, wonderful thing  is that it is working. Bless this man Joe Ehrmann for he is helping millions I believe, one individual at a time making this place a better world. Read it and post your comments back here on my blog. I would love to know your thoughts.
Even down to my own training with kettlebells whether I am training clients or myself. His principles apply to the littlest of things too. Simply spot on!

Thursday, January 27, 2011

4 More Days Left!

That's right! 4 More days to take advantage of HUGE savings on your membership and flexpasses at RRF! As a special incentive to motivate you to jump start your fitness goals for 2011, we are offering a 25% discount on all memberships, flex passes and renewals.

I encourage you to take time to do this for yourself! Commit to your fitness routine and a healthier lifestyle this year in 2011! And with a huge 25% off savings you'll want to share this with your friends, co- workers, and loved ones. So spread the good news! By now,your friends, and family know where you train and how much you love training with us. And now they have a chance to join in on our AWESOME results-oriented program and the savings.

The next Jump Start class is Saturday, January 29 at 10:30am! Encourage your friends, family and coworkers to come to it. You can even come train at 9:30am class and stay after with them to hear the intro class again! Remember how much fun it was being sore the first time?! Refer your friends,etc to our website at for other jump start dates and details about us! Don't miss out on this opportunity to save big and commit to a healthier lifestyle! Plus we all know how fun it is to workout together! You must admit we do have fun in class, even if we are feeling the "love" of the kettlebell!

Never tried the other classes we offer? Then try NOW. With this kind of savings it won't be a waste of your money! Give it a try! TRX, as many of you already know, is an absolute Blaster! Not only that, it complements kb training SO WELL!!

Need some time spent on flexibility and mobility? I am pretty sure we can all answer yes to this one! Then you owe it to yourself to try our Yoga with Linda and Brooke. These classes will be good for you. And now that we offer yoga on Sundays at 4pm you will end your week feeling renewed!

No excuses! Get results while the savings are huge! This 25% discount ends January 31! That is just 4 days away!!!

Already have an RRF membership? Just tack it onto your current membership! Have questions? Email me at I'll help you figure out the best course of action for you to allow you to meet your health and fitness goals this year!

All the best!


Tuesday, January 25, 2011

Thinking about buying a kettlebell?

Then you MUST see these videos from my friends Laurel and Andrew. They show you the differences in what you are paying for when you buy Dragondoor bells as opposed to other brands of kettlebells. Make no mistake, Dragondoor has the highest quality kettlebell and well worth your investment!

IF you have any questions or comments feel free to leave your comments here.
All the best!

Tuesday, January 4, 2011

3 years STRONG!!!!

WooHoo!!  Rapid Results Fitness is 3 years old! Come celebrate with us on Saturday, January 8! If you are curious about what our program is all about now is your chance to come check us out for free! Come play with the ropes, check out TRX, meet our staff and current members and learn Kettlebell swings for free!!!!!

Saturday, January 1, 2011

The #1 Thing You Absolutely Need for Successful Fat Loss in 2011...


...A Plan.

But not just ANY plan--A PROVEN plan based on real-life, "in-the-trenches" experience and the latest scientific research on fat loss.

Look--you can waste time trying to figure all this out on your own, or you can enroll in a program that is backed by 25 years of "real-life" experience--Rapid Results Fitness.

How many hours of cardio do you REALLY need to do per week to burn fat--One? Three? Five?

Which ab exercises are the best to lose weight in your tummy? Crunches? Jack Knives? Planks?

Which diet is the best for losing weight? Atkins? South Beach? Mediterranean Diet? Nutrisystem?

We've seen it all and done most of it and we've come up with a successful plan that yields results--Rapid Results.

You'll experience the best exercises for fat loss not only during your workout, but the best exercises that ensure you keep burning fat LONG AFTER YOUR WORKOUT IS OVER--EVEN THE NEXT DAY!

You'll discover EXACTLY what the best ab exercise is and how you can get a tight, flat stomach without having to do thousands of neck-straining crunches.

You'll also discover how to eat for maximum fat loss and finally understand the difference between "weight" and "fat" and how focusing on one can actually sabotage the other.

You'll learn all this and more in the ONLY program of its kind: Rapid Results Fitness.

Don't let the first Monday of '11 be the same as the last Monday of '10.

Make 2011 the year you finally reach your weight loss goals. Sign up for our classes at NOW and wake up in 12 weeks tighter, leaner, trimmer, and stronger.

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."

See you in class!

P.S. I almost forgot to tell you--when you register for classes you'll receive our ACTION PLAN for fat loss--It's a tutorial designed to provide you with all the information you need to lose between 1 and 3 pounds of fat per week for the next 12 weeks. You'll receive a detailed email a day for the first 7 days and then 1 email each week for the next 11 weeks. Isn't that GREAT?!!

P.P.S. Wow--I can't believe I even forgot about this--We also provide community support, a vitally critical and often overlooked powerful motivator in successful fat loss. We'll tell you more about it once you sign up. Now go sign up HERE if you still haven't done so.