It's been a while!

Sorry for the hiatus in posting... I will really do my best to post at least a few times a week.

Some changes coming down the pipe. I am in the process of becoming an SWA Weightlifting Club.

What does this mean for all you current members? All good things.

For now nothing will really change for the current members. I will try to get those of you who are interested in the new WL club to join me up to 4x/week when I train the Olympic lifts. These WL practices will be closer to 2 hours.

Members of the club will need to be SWA members. It's just a little form to fill out and is $40/year. This will also allow you to compete at WL meets. I would love to have some more lifters to train with and to compete at meets. It's a lot of fun.

I'm still not sure how this will affect the membership price, but it will be in your guys' favour.

So bear with me as I transition into this new format.

I have yet to find a better training method to develop all around athleticism, speed, power, etc...

We'll chat more about in class and start trying out some of the workouts to see what you all think. I'm pretty excited about it! Looking forward to developing some competitive athletes! :) (and don't worry, you can have fun and compete at any and all levels)

Here are some videos of the last meet I was at. My dad only filmed most of my session. We didn't get any footage of the women or the lighter weight men.

Nervous or excited, it's up to you.

“You’re the one who put’s the labels on your nerves. If you’ve been cutting corners or slacking off then by all means, call it nervous. But if you’ve been training hard and putting in the work then it should be called excited.”

I can totally dig this... puts a new spin and perspective on being nervous. I will certainly keep this in mind at my upcoming weightlifting meet.

What can you spin differently with this.

Way to go!

Last night was the last class for this round of On-Rampers. Jay had a huge PR on his baseline, knocked a full 2 minutes off his time. Nice job!

Also of note, Sara has conquered her fear of the 20" box. She has a 23" box jump (looked pretty casual too, but it was a huge PR) and can handle the whole box now.

Great day overall!

No Class tonight

Just a reminder there is no class tonight as I will be stuck at work late. If it work for everyone we can maybe do a class on Friday instead. Otherwise, enjoy the short week. ;)

New On-Ramper!

Just wanted to say welcome to Gloria, our newest On-Ramper! Looking forward to getting you 4 into classes (as I'm sure Sara is also looking forward to it heh...)

Also want to give Sara a shout out for her 5 rep press PR after a week off for holidays! Way to go!

Oh, if you're into it, I have a twitter thing setup, going to try it out and see if it's cool or not... Follow @NB_S_and_C


Also our facebook page is here. 

Improving your diet in 6 simple phases.

Notice I didn't say easy? The concepts of improving health and fitness through diet and exercise are very simple... but not very easy. I hope that makes sense.

Here is a 6 phase implementation strategy for cleaning up your diet to improve health, fitness and body composition from 70sBig.com.You can (and should) read the whole article here. Something you should know about the good folks at 70sBig.com, they are blunt, straight to the point, and don't pull any punches.

Phase I
- Stop eating processed food (condiments still fine, yogurt fine)
- Stop soda
- Limit milk (or drop it completely if you’re fat)


Phase II
- Cook more meat
- Improve the quality of carbohydrates (single-ingredient sources like oats, rice, whole grain stuff along with obvious tubers/fruit/veggie)
- Increase water intake


Phase III
- Increase fat intake (good oils, nuts, cream, butter, etc.)
- Get consistent with eating times
- Time food intake with respect to training


Phase IV
- Reduce the less natural carbs (like rice and noodles) and get them primarily from tubers, fruits, veggies
- Stop eating chemical sweeteners


Phase V
- Adjust macros for goals (long-term)
- Learn to adjust macros for body fat and weight changes (short-term)


Phase VI
- Tweak specifics for health (e.g. lowering carbs, sodium or fructose to decrease blood pressure)

You are not big boned, ma'am

Nice work so far!

Just wanted to say good job so far to our new group of On-Rampers! 1 more class and the first week is in the bag! Keep up the good work and I'll see you all on Thursday!