YBR Hip Opening Workshop

Join us at the studio this Saturday, March 12th at 11am for a 90-minute in-depth look at the hip joints with Kim Fitzgerald.

From Kim:

This class offers a very deep workout to improve flexibility and range of motion in your hips.  This class reaches deep into your hip joints, accessing tight and worn out areas you might not be aware of, while also freeing your hips of restriction. The hips are one of the most used and troubling joints in the body, bringing tightness and stiffness with age. It doesn’t have to be that way- integrating this routine into your life will help to prevent the breakdown of the hip joint and keep your hips healthy for years to come.  Keep this routine in your library of self-care tools for those unexpected moments of stiffness.

Log on to Kim’s body rolling website, click schedule, find the class tab and then sign up for the Saturday Workshop at Pacific Strength!

KimHips

Deadlifting with Steve Belanger – March 5

We are so excited to have Steve Belanger coming to the studio on Saturday, March 5th from 10am to noon for a Deadlifting workshop.

Here’s a short list of his many certs/titles/accomplishments:

  • Former RKC Kettlebell instructor
  • USPA certified powerlifting coach practitioner
  • Multi CA State Powerlifting Champion, open, and masters class
  • Coached and participated on the 2006 and 2008 CA State Champion Powerlifting teams which included Pavel Tsatsouline
  • Coached his son to USPF national champion title in the deadlift only division
  • Worked as strength and conditioning coach at Liberty Christian High School from 2010 thru 2013
  • Owner of the Old School Barbell Club

Please use this link to purchase, then find the workshop on Saturday under the “classes” tab, and sign up ASAP!

We are capping the class at 12 people so that we make sure everyone gets individual attention.

If you are unable to sign up and really want to learn from Steve, please email me at val@nbkettlebell.com – there’s a chance if there’s enough interest, we can add another class Saturday from 1:00 to 3:00pm!

Tactical Strength Challenge – April 2016

It’s that time of year again… TSC TIME!

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Ramping up our training and getting ready to compete with ourselves and with all other StrongFirst gyms around the world!

What is the Tactical Strength Challenge?

  • 1 rep Max Deadlift
  • Max Reps of Pullup (or timed flexed-arm hang)
  • Max number of Kettlebell Snatches in 5-minutes

Why do we do it?

  • It’s really fun to train for.
  • We love practicing the skill of strength.
  • We like to push ourselves.
  • Training for the three events helps us reach other strength & body composition goals.
  • We love the camaraderie throughout the training and especially at the event.
  • Did I mention it’s super fun?

Train with Us! (Sign up for a training program here) Or just sign up to compete here and meet us at the gym on Saturday, April 23rd @ 9am.

 

Train Smart. Be Strong. Live Balanced.

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 (trainwithval@mac.com) 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

goals

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.

 NoWtLoss

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.