Now it's up to your local community to vote for their favortites! Voting has begun! Therre are only 4 dyas left to cast your vote!
I would love it if you would vote for us now! Voting ends 12/2 and the winner is announced 12/3!!
Thank to all who have helped make Rapid Results Fitness what it is today. We will only strive to make it better! With our new expansion underway ( we will be moving very soon, conveniently located by the way) and added amentities RRF will only continue to provide excellent instruction and class design like no other gym around!
Thanks for your continued support! To cast your vote click here:
http://echo4.bluehornet.com/ct/6009507:6964326402:m:1:314676048:0BCC543D2119751317F7A11472369938
Saturday, November 28, 2009
Sunday, November 15, 2009
Sun never looked SO GOOD!!!!!
Ok, so I am sounding like a bit of a complainer... the rain, it was just too much! ( yes I know we needed it, the lake levels are up and my grass looks great!)But ahhh today! Awesome!!!! I spent almost the entire day outside! Even as I write this, I am still outside!
I am truly amazed at the outside world, nature in all it's beauty! Everything seems to have a purpose and an order....A structure, if you will...
You know what I realized too? We don't look up enough. Seriously, check your vision to see what I mean. When you walk, when you workout, when you are at the computer, how often are you looking down or barely straight ahead?
I think my Z Health colleagues will know what I am talking about. The effects of vision on our well being and how eye positon can make a difference in our performance and everyday functional movement. But today I guess I'm thinking more in terms of how good it feel to really take your eyes up and see the world above the horizon. Take a look...and be thankful....
So today, I trained outside on our new deck! Wow! No more splinters in my feet!! My training went well! It looked like this:
TGU 16 kg 4/4 x3
Overhead Lockout 24kg 10sec/10sec x3
Pistols 18lbs 5sec/5sec x3
Pull ups Lock off at top 5sec x6
H2H swings 24kg 12/12 x5
Very little rest throughout the workout
Overall RPE= 7.0
Today leaves me feeling energized and ready for the new week! Must be the extra boost of vitamin D I got today!!!
I am truly amazed at the outside world, nature in all it's beauty! Everything seems to have a purpose and an order....A structure, if you will...
You know what I realized too? We don't look up enough. Seriously, check your vision to see what I mean. When you walk, when you workout, when you are at the computer, how often are you looking down or barely straight ahead?
I think my Z Health colleagues will know what I am talking about. The effects of vision on our well being and how eye positon can make a difference in our performance and everyday functional movement. But today I guess I'm thinking more in terms of how good it feel to really take your eyes up and see the world above the horizon. Take a look...and be thankful....
So today, I trained outside on our new deck! Wow! No more splinters in my feet!! My training went well! It looked like this:
TGU 16 kg 4/4 x3
Overhead Lockout 24kg 10sec/10sec x3
Pistols 18lbs 5sec/5sec x3
Pull ups Lock off at top 5sec x6
H2H swings 24kg 12/12 x5
Very little rest throughout the workout
Overall RPE= 7.0
Today leaves me feeling energized and ready for the new week! Must be the extra boost of vitamin D I got today!!!
Sunday, November 8, 2009
Which one are you???
Quote for the day:
"Nobody enjoys lifting heavy things. If you meet people who claim they do, they are either not telling the truth or they are part of a confused group of people whom someone should keep a close eye on. " from the book Leven Thumps and the Wrath of Ezra by Obert Skye
Thank you Diana Meisburger for giving me this awesome quote! Reminds me just how unusual I am.... HaHa!
"Nobody enjoys lifting heavy things. If you meet people who claim they do, they are either not telling the truth or they are part of a confused group of people whom someone should keep a close eye on. " from the book Leven Thumps and the Wrath of Ezra by Obert Skye
Thank you Diana Meisburger for giving me this awesome quote! Reminds me just how unusual I am.... HaHa!
Wednesday, November 4, 2009
At Long Last! So excited I......
don't know where to begin! I guess I should start with the fact that my good buddy, Tim Anderson, RKC Level II, Battling Ropes Level II coach, and Z Health trainer of many levels has teamed up with me to produce a kettlebell workout DVD and we finally completed it! We started back in July/August with the vision of making a DVD for those kettlebell enthusiasts who train at home, but can't find the time to train and/or don't know how to design an effective, motivating, time - efficient workout that will blast fat and build lean muscle!
We came up with what I think is an awesome workout DVD that leads you through a warm up, and three dynamic workouts focusing on strength, cardio and a combination of the two. There is a tips and troublshooting segment to get the most out of your technique, along with a manual in pdf form to insure you get it right! Oh, also there are some really funny bloopers at the end as well! :-) Click on the banner on the right side of my blog for me details and order your copy today! Don't Delay! I am certain you will be glad you did!
PS Thanks Tim for taking a chance and believing in me. You are incredible and I learned alot from you!
We came up with what I think is an awesome workout DVD that leads you through a warm up, and three dynamic workouts focusing on strength, cardio and a combination of the two. There is a tips and troublshooting segment to get the most out of your technique, along with a manual in pdf form to insure you get it right! Oh, also there are some really funny bloopers at the end as well! :-) Click on the banner on the right side of my blog for me details and order your copy today! Don't Delay! I am certain you will be glad you did!
PS Thanks Tim for taking a chance and believing in me. You are incredible and I learned alot from you!
Tuesday, October 20, 2009
Read slowly....
Quotation:
'May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others.. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are.. Let this knowledge settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us..'
PS Did I mention that I love kettlebell training?? :-) Have a great evening!
'May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others.. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are.. Let this knowledge settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us..'
PS Did I mention that I love kettlebell training?? :-) Have a great evening!
Sunday, October 11, 2009
Hope, Obstacles, Optimism, Inspiration, Passion
Do any of these terms mean anything to you? Can you relate to each, any, or all of these? Do you feel these in different moments of your life?
For me, they do. They strike a chord with me that I will not forget, hopefully. I believe we all are given opportunities in life and yes, obstacles as well. It is what we do with those that make the difference.
I want to show the world what's possible. What's hopeful. Lots of people have ideas or dreams, but they listen to the tape inside their heads that says, " I can't." Everyday, ordinary people do extraordinary things. If you simply view things from another perspective, new possibilities emerge.
Inspiration, it isn't something you can mail order from a catalog or online. It comes bit by bit and more often than not, it comes by surprise. Look at those around you with an open heart, you never know how inspiring others can truly be.
Does optimism attract optimism??? Does dwelling on the positive change your life? I believe the answer to these questions is yes. It can't help but do that. What you focus on, you attract. When you find your purpose, and it has to do with putting good out into the world, that good will reflect in your own life. Everything you want and everything you need starts to suddenly show up. Surround yourself with great people doing amazing things, and great amazing things come your way.
So to many who have believed in me, inspired me, thrown obstacles my way, or helped me discover my passion thank you!!!
My hope for anyone reading this is to discover your passion, have hope, conquer obstacles, and inspire others for the good of the world.
Have a wonderful day!
For me, they do. They strike a chord with me that I will not forget, hopefully. I believe we all are given opportunities in life and yes, obstacles as well. It is what we do with those that make the difference.
I want to show the world what's possible. What's hopeful. Lots of people have ideas or dreams, but they listen to the tape inside their heads that says, " I can't." Everyday, ordinary people do extraordinary things. If you simply view things from another perspective, new possibilities emerge.
Inspiration, it isn't something you can mail order from a catalog or online. It comes bit by bit and more often than not, it comes by surprise. Look at those around you with an open heart, you never know how inspiring others can truly be.
Does optimism attract optimism??? Does dwelling on the positive change your life? I believe the answer to these questions is yes. It can't help but do that. What you focus on, you attract. When you find your purpose, and it has to do with putting good out into the world, that good will reflect in your own life. Everything you want and everything you need starts to suddenly show up. Surround yourself with great people doing amazing things, and great amazing things come your way.
So to many who have believed in me, inspired me, thrown obstacles my way, or helped me discover my passion thank you!!!
My hope for anyone reading this is to discover your passion, have hope, conquer obstacles, and inspire others for the good of the world.
Have a wonderful day!
Saturday, October 3, 2009
Are YOU ready for change??
Let’s talk about how our brains and bodies respond to change.
In order to understand how Change affects us we must define the concept of the SAID Principle — the body always gets better at exactly what it does. While we generally talk about this idea in relation to movement and performance, the brain works the same way with regards to everything we do (or don't do).
Habits are easy. Our morning ritual is our morning ritual because we don’t have to think about it. We frequent the same stores, take the same routes, buy the same brands, and return to the same restaurants because it’s the path of least resistance. This is precisely why habits are so hard to break.
While this may all be common sense to you, what you may not be aware of is that the body actually prefers it that way. We are hard-wired for survival as opposed to performance, which means that we want to conserve energy as much as possible — you simply never know when you need to outrun a cheetah (or, in more modern terms, avoid hitting swerving car next to you because the driver is chatting on their cell phone). And, making any sort of change requires additional energy — the brain literally burns more glucose when we have to do something out of the ordinary.
So, when you decide to "go for broke" and make several changes at the same time, any unplanned events in your life can easily derail the change you want to make. Your body literally runs out of energy to manage all of the changes, and falls back to what it already knows in order to make it through the day. So, while it may be frustrating to make changes gradually, it is a much more realistic approach for guaranteeing success because both emotionally and physically it requires less energy and won't place unrealistic demands on the body. Remember, success breeds success, so it is much better to have many small successes that add up, than to take on TOO much at once, fail and have to start all over at square one.
With that in mind, let's look at a few examples of places where people often struggle to make changes, and some ways to ease in to change.
Get More Sleep
Americans are notoriously sleep-deprived. Accidents related to sleep deprivation have been estimated to have an annual economic impact of $43 to $56 billion, and recent studies even indicate a link between chronic sleep deprivation and obesity. If you need to sleep more and improve the quality of your sleep:
• Create a nighttime ritual. 30 minutes prior to bedtime, unplug. Get away from the computer, put the phone away.
• Work to standardize your hours of sleep to a consistent amount 7 days a week.
• Finally, shift your schedule in 15-minute intervals to work up to 7-8 hours/night. Move it back just 15 minutes one week, and then 15 minutes the next week. In virtually everyone’s schedule, there is 15 minutes that can be given up somewhere.
Eating Behaviors
Make just one change a week. Here are some possibilities:
• Cut out a snack.
• Add one vegetable.
• Change one spice.
• Move just one meal out from in front of the TV.
• Throw out one trigger food.
• If weight loss is your goal, count your calories for one week. The next week, reduce caloric intake by just 100 calories per day. Each week thereafter, continue to reduce your calories by 100 calories per day until you are eating at your appropriate caloric volume to lose weight.
Fitness Training
85-90% of individuals who start a training program quit within the first 90 days, and 85% of that group quits due to injury. Given the large number of adults who claim to be on a training program, that is an awful lot of false starts. So, how do you start a training program you can stick with? As you have probably already guessed, slowly.
• If your problem is you just don't feel like training, then our first recommendation is to choose something that you enjoy. Research shows your rate of success is much higher if you choose something you like, because you are considerably more likely to stick with it. So, this week, pick one thing you like, and commit to it for a minimum of 5 minutes and have fun. Soon, you'll find yourself getting your full training program in.
• If time is a problem, realize you don't have to spend an hour a day in the gym to get or stay in shape. Look for 10, 15, or 30 minute windows in your schedule. It all adds up.
• Lastly, if you are one of those 85% who quit due to injury, a mobility warm-up will make you more resilient against future injuries. That, combined with starting the first week at no more than 50% of what you think you are capable of and remembering never to push into pain, will go a long way towards injury-free training.
To summarize, 1) pick something you like to do, not something you feel like you have to do, 3) it doesn't have to be an hour, make it short fast and realize it is effective, and 3) ensure that your body is prepped for success by being prepared for movement.
In order to understand how Change affects us we must define the concept of the SAID Principle — the body always gets better at exactly what it does. While we generally talk about this idea in relation to movement and performance, the brain works the same way with regards to everything we do (or don't do).
Habits are easy. Our morning ritual is our morning ritual because we don’t have to think about it. We frequent the same stores, take the same routes, buy the same brands, and return to the same restaurants because it’s the path of least resistance. This is precisely why habits are so hard to break.
While this may all be common sense to you, what you may not be aware of is that the body actually prefers it that way. We are hard-wired for survival as opposed to performance, which means that we want to conserve energy as much as possible — you simply never know when you need to outrun a cheetah (or, in more modern terms, avoid hitting swerving car next to you because the driver is chatting on their cell phone). And, making any sort of change requires additional energy — the brain literally burns more glucose when we have to do something out of the ordinary.
So, when you decide to "go for broke" and make several changes at the same time, any unplanned events in your life can easily derail the change you want to make. Your body literally runs out of energy to manage all of the changes, and falls back to what it already knows in order to make it through the day. So, while it may be frustrating to make changes gradually, it is a much more realistic approach for guaranteeing success because both emotionally and physically it requires less energy and won't place unrealistic demands on the body. Remember, success breeds success, so it is much better to have many small successes that add up, than to take on TOO much at once, fail and have to start all over at square one.
With that in mind, let's look at a few examples of places where people often struggle to make changes, and some ways to ease in to change.
Get More Sleep
Americans are notoriously sleep-deprived. Accidents related to sleep deprivation have been estimated to have an annual economic impact of $43 to $56 billion, and recent studies even indicate a link between chronic sleep deprivation and obesity. If you need to sleep more and improve the quality of your sleep:
• Create a nighttime ritual. 30 minutes prior to bedtime, unplug. Get away from the computer, put the phone away.
• Work to standardize your hours of sleep to a consistent amount 7 days a week.
• Finally, shift your schedule in 15-minute intervals to work up to 7-8 hours/night. Move it back just 15 minutes one week, and then 15 minutes the next week. In virtually everyone’s schedule, there is 15 minutes that can be given up somewhere.
Eating Behaviors
Make just one change a week. Here are some possibilities:
• Cut out a snack.
• Add one vegetable.
• Change one spice.
• Move just one meal out from in front of the TV.
• Throw out one trigger food.
• If weight loss is your goal, count your calories for one week. The next week, reduce caloric intake by just 100 calories per day. Each week thereafter, continue to reduce your calories by 100 calories per day until you are eating at your appropriate caloric volume to lose weight.
Fitness Training
85-90% of individuals who start a training program quit within the first 90 days, and 85% of that group quits due to injury. Given the large number of adults who claim to be on a training program, that is an awful lot of false starts. So, how do you start a training program you can stick with? As you have probably already guessed, slowly.
• If your problem is you just don't feel like training, then our first recommendation is to choose something that you enjoy. Research shows your rate of success is much higher if you choose something you like, because you are considerably more likely to stick with it. So, this week, pick one thing you like, and commit to it for a minimum of 5 minutes and have fun. Soon, you'll find yourself getting your full training program in.
• If time is a problem, realize you don't have to spend an hour a day in the gym to get or stay in shape. Look for 10, 15, or 30 minute windows in your schedule. It all adds up.
• Lastly, if you are one of those 85% who quit due to injury, a mobility warm-up will make you more resilient against future injuries. That, combined with starting the first week at no more than 50% of what you think you are capable of and remembering never to push into pain, will go a long way towards injury-free training.
To summarize, 1) pick something you like to do, not something you feel like you have to do, 3) it doesn't have to be an hour, make it short fast and realize it is effective, and 3) ensure that your body is prepped for success by being prepared for movement.
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