Moving Better

If you remember, December was about Feeling Good!

We did a couple of things for that.

  1. We Donated $275 to the Boys & Girls Club from our November Swing Challenge
  2. We Donated over $1000 worth of gifts to a Family in need over Christmas
  3. Our focus for training plans for December was to Move Better during your training and Feel Better leaving the class than when you came in.

From the feedback we got from everyone, it seemed to work and you all really liked it!

So we kept that theme going for January. Moving better, taking our time getting into the workouts, really stretching what we need to stretch, when we need to stretch it.

February, March, and April, we’re really going to ramp things up, but we want to keep moving well.

Enter the FMS…

Functional Movement Screen

What is it?

  • It’s a movement screen that test 7 movement patterns. With the information we get, we know whether you (a) have pain & need to be evaluated by a medical professional, (b) have some movement patterns that need improvement, and (c) what exercises might help improve those movements

Do I need it?

  • Probably =). The “high score” for the FMS is a 21 and there aren’t many 21s out there roaming around. That is to say… Most of us could improve our movement. And improving your movement means a lot of great things for you.

What does improving my movement do for me?

  • Let’s see… I’m sure I’m butchering what Dr. Mark Cheng says, but the gist goes something like this: Moving with an imbalance or a tight muscle is like driving a car with your parking break on. You can do it if you try really hard, but it’s not good for the car.
  • Moving inefficiently or with an imbalance will many times result in injury. Injury means time away from training and many times, weight gain. We’re trying to avoid that.
  • What we find very often is that after you get YOUR corrective exercises, and you do those specific exercises before class, you move better in class & get more out of your training.
  • When you move better, you’re not “driving your car with the parking break on” and everything feels better. You enjoy your training much more and you’re more likely to come.

All of this moving better, moving more often, enjoying your activity leads to you meeting your goals a lot quicker and easier than you every thought possible.

So send me an email ( and set up your FMS screen. We need about an hour to do the entire test and find your exercises.

Happy movement to you!


Goal Setting 2016


Join us for a FREE workshop!

Saturday, February 6 at 9am

Setting goals is important, but there are a lot of things to consider when doing so.

Come to a workshop and find out where you may have gone wrong in the past and what you can do to do things differently this time.

A little bonus… Some 1-, 5-, and 10-year planning for your fitness, work, and personal life. It’s really fun so we hope you can join in!

Train Smart. Be Strong. Live Balanced.

Hello 2016!

You may have noticed an absence of a 2016 New Year kick-off weight-loss challenge.


I assure you it’s purposeful.

It’s not that we don’t love resolutions! I love the New Year. I love new beginnings. One of the many things I love about the Yoga Shala I go to is that we celebrate every new year (Chinese, Indian, Western…) which means another reason to take stock, look at what you’re doing, and evaluate what you would like to do differently.

What I don’t love is looking back and punishing yourself because you didn’t do x,y, or z last year. Or looking back and beating yourself up about eating too much through the holidays. Or kicking yourself for not running that half-marathon.

This year, we decided NOT to do a weight-loss challenge starting January 1 because we need time to reflect. We need time to evaluate the last year and really look at what we want to do this year.

So we’re encouraging everyone to do that. Look back at last year. Evaluate. What went well? What would you like to do differently this year?

Think about goals for this year. And we really want it NOT to be about weight. But, if losing some weight would make you healthier, then OK. Let’s put HEALTH at the top of the list, though. Let’s focus on HEALTH. Focus on eating better because you’ll FEEL better. Focus on getting to class more often because it’ll give you MORE ENERGY. Let’s focus on running to increase ENDURANCE. Let’s focus on STRENGTH so you can do more & feel great.

With that in mind, we’d like to offer a One Hour FREE Goal Setting Workshop on Saturday, January 23rd at 9am (right after the 8am class).

We’ll talk about how to set goals, how to do things differently so that you meet your goals this time, and then we’ll also dabble a bit into long-term goals.

And then we’re going to do a Challenge at the gym in February to help keep you accountable to your goals. OUR GOAL is to get everyone as healthy as they can be, feeling awesome by summer!


-Val Hedlund

Train Smart. Be Strong. Live Balanced.


What a year it has been, both personally and professionally. So much has happened!

At the gym, we hosted two really successful Tactical Strength Challenges. I was so proud of everyone who trained, trusted the process, competed, pr’d, & had fun along the way! The group in April got everyone warmed up to the process.


The April TSC Group

And the October group really got people excited for TSC’s to come!

The October TSC Group

The October TSC Group

The summer was simultaneously the longest and shortest summer of my life after having Laine in April… Many of you parents can relate to this…


I’m so incredibly thankful I was able to spend that time with my family. You all brought meals, sent love, and helped me through that joyful and stressful time. I will never be able to thank you enough.

Knowing that Gabby, Gina, Sharon, Amy, & Trisha were taking care of business at the gym made it easy to be away for a bit.

The Fall came and we did a Challenge and a TSC. And then Gabby & Bill decided to make a big leap (well, a little hop down the road) and bought a house in Oceanside! We’re really happy and excited for them and their new adventures in San Diego county, but we will miss seeing them here.

With Gabby leaving, Gina, Sharon, & I are joining forces and taking over what you know now as North Beach Kettlebell. We’ve decided to change the name back to Pacific Strength, the name many of you started with 6 years ago. It just seemed to fit again.

So looking to 2016, there will be changes, and we think they will all be for the best. Change can be hard, but we know that change is also good.


Sharon, Gina, and I are so excited for what’s in store. Please join us & tell your friends. The greatest compliment you can give us is the confidence of a referral of your family and friends.

This crazy ride starts January 1st, 2016 at 9:30am with a butt-kicking workout and then a Polar Plunge into the ocean at North Beach at 10:30am, immediately following the workout.

Bring your towel and a change of clothes. It’s going to be a day to remember!

A Merry Merry Christmas

We have such an amazing group of people here at North Beach Kettlebell.

We found out about this family in need one week ago and put an email out to our crew.

In less than one week, you all brought in over $1000 in gifts for this local family who really needed help this holiday season. They wanted grocery store gift cards and basic toiletries and a couple of things for their girls.

You went all out and after all of the presents were wrapped, I snagged a picture so you could all see what we can do when we come together.


You all made that family’s Christmas.


The 12 Days Of Christmas – NBKB Style!

It’s the HOLIDAYS and that means tis the season for making workouts “merry and bright” and “quick and easy”

If the hustle and bustle of the season increases stress, appetite or your chances of skipping your workouts, our 12 Days of Christmas Workout will keep you on track. These workouts are designed to be done anywhere and can be completed with or without kettlebells or other fitness equipment.

So get your body moving, and then get on with the holiday merriment!

Each day has an exercise for you to do. Perform this exercise for 30 seconds with 30 seconds of rest, for 10 minutes straight. Quick, simple, not easy =)

Start on December 12th and finish on December 24th with us at the gym for the entire thing!

12 Days of Christmas

On the … day of Christmas my workout was to be…

December 12th: Total Body Tension Push Ups

December 13th: Burpies

December 14th: Alternating Reverse Lunges

December 15th: Deck Squats

December 16th: Russian Twists

December 17th: Bodyweight Squats

December 18th: Box dips

December 19th: Alternating Box Stepups

December 20th: Leg Levers

December 21st: Mountain Climber Planks

December 22nd: Side lunges R&L

December 23rd: Swings (or Burpees)

December 24th: Come to NBKB for the special 12 Days of Christmas Workout!


Thanks, Sharon, for this great training idea!