Referral Incentives: Freebies for Y=O=U!!

Who doesn't love freebies?? Since our business is almost 100% referral based, we like to reward our clients who help our business grow. We thank you immensely for your testimonials, positive feedback, and the honor of working with your friends, associates, co-workers, and loved ones. We definitely want to make referrals worth your while.

Freebie #1: You will receive a free 1x1 personal training session for every person whom you refer to us who signs on. This is a $50 value and we can work on anything that you want. Use your free session for a kettlebell workshop, a kick ass 1x1 circuit training workout, flexibility, or anything else that you come up with. Use it to try something new or work on other areas that you'd like a little extra focus and help with.

Freebie #2: For those of you who take the lead in creating and organizing a semi-private training group, you will receive one free 1x1 personal training session for every person in your group (besides yourself) who signs up! This means that if you lead and organize a 3-person group, you'll get two (2) free 1x1 sessions of your own. If you create and sign up a 4-person group, you'll get three (3) free 1x1 sessions of your own! WOW!!!

Obligatory Disclaimer: Please note that we can elect to change the terms & conditions of these freebies at any time. We may also run various freebie contests from time to time.

Contact us if you have any questions.

TRX Suspension Training

We've been doing alot of research on suspension training, and more specificially on the TRX suspension training system. TRX was voted one of the top fitness products of 2009 by Men's Health magazine, along with AoS Ropes Gone Wild. TRX was recently used on the Biggest Loser as well. We are currently trying the system out and will be taking a formal course later this month.

Note: Edited to remove embedded video; they have been causing viewing problems. For more on suspension training & TRX, please click on the banners on the right hand side of the blog.

Final Conditioning Class

We just wanted to shout out Melissa & Sujatha for completing their 8-week strength & conditioning program with us! You survived!!! They had an incredible final workout! They had an amzing finisher today - the 300. They did the 300 at the end of their workout, AFTER 40 minutes of grueling conditioning work. They finished the drill in a most impressive 17:40 and 18:23, respectively. AMAZING!!! The ladies will take a break for about 6-weeks and then return to their training protocols with us. They have been absolutely amazing and went from having never seen a kettlebell to swinging, cleaning, snatching, and turkish getup-ing their way to drastically improved physical condition.

Mel & Sujatha: THANK YOU for your dedication and focus over the past 8 weeks. You never missed a session, slacked off, or gave up -- EVER!! I know we've said it before, but working with you has been our esteemed pleasure. We admire your dedication, drive, and focus. Thank you for the opportunity. We are immensely proud of your progress and results!!!!

Level 2 KB Workshop

The ladies came back for another round after their intense HOC workout yesterday. They did an excellent job and learned the following in the level 2 workshop:

Overhead Squat
SOTS Press
High Pull
Snatch
Tactical Lunge
Around-the-Body Pass
Figure-8-to-Hold
Double KB Swing

We reviewed the following movements: deadlift; swings (1H, 2H, H2H); cleans; presses; push presses; squats; front squats; windmill; turkish getup. We spent about 30 mins reviewing these fundamentals and then proceeded to learn the additional moves. The ladies did a great job today, and we were able to get outside to the track again!! It was a tad bit windy, but the temperature was fabulous!

High Octane Cardio (HOC)

Today we put the ladies through a pretty intense HOC workout. They persevered and handled the challenge flawlessly! We had kettlebells at 2 ends of the track. After warming them up with some joint mobility drills and turkish getups, the HOC drill was as follows:

Lap 1: 50 swings @ 12kg, 5 cleans/side @ 9kg
Lap 2: 40 swings @ 12kg, 10 cleans/side @ 9kg + 5 pushups
Lap 3: 30 swings @ 12kg, 5 presses/side @ 9kg twice
Lap 4: 20 swings @ 12kg, 15 squats/side @ 9kg
Lap 5: 10 swings @ 12kg, 10 presses, 10 1H swings, 10 cleans, 10 front squats @ 9kg EACH SIDE

It took the ladies about 35-40 minutes to complete this conditioning circuit (excluding warmup & cool down). WELL DONE!!!

Weekend Fun....

SATURDAY: This past weekend was alot of fun! We had our usual conditioning circuit class on Saturday. It was a cold, dreary day, but inside the Underground, it was full of energy! We had the music pumpin and our clients were sweating up a storm (I think that I was too - LOL)! Time just flew by, energy levels were high, and we wound up workingout for about an hour and a half. Melissa brought her boyfriend along, and he joined us for the festivities :-)

SUNDAY: On Sunday we held a Level 1 Kettlebell workshop. In 2 hours we covered deadlift variations, swing variations, cleans, presses/push presses, squat variations (wave squat, single KB squat, front squat), windmills, and the Turkish Getup. We will have a Level 2 workshop with the same group in 2 weeks. We want to give our clients some time to practice what they've learned in their individual sessions. It was alot of fun, and I felt so great to have taught those who were completely unfamiliar with kettlebell training and given them a solid foundation in a short period of time.

After our workshop, we proceeded to pretty up our kettlebell collection. We repainted all of them, and they look like shiny, pretty colors of the rainbow. I'll be applying the final coat of gloss today and then they will be ready for their photo shoot :-). It was a great weekend, and today the sun is brightly shining and the weather is warming up! Spring here we come!!! :-)

Now Forming: Young Athlete Strength & Conditioning Class (Co-Ed)

Program Name: Young Athlete Strength & Conditioning Program (Co-Ed)
Program Duration: Monday, January 26 - Saturday, March 28, 2009 (8 weeks) There is intentionally an extra week factored in the program, as there will be three dates when we will be out-of-town on travel.
Program Pre-requisites: For this program, we are seeking young athletes who participate in the following sports: basketball, football, track, soccer, baseball, or softball. Athletes should be 12-17 years of age. No previous weight training experience required.
Training Times: We will be forming two training groups, each group training on Tuesdays, Thursdays, and Saturdays. Both groups will follow the same training protocol, adjusted for overall fitness levels and capabilities. We will train for 45-60 minutes per session. Note: training days/times are subject to change slightly, especially if we have a collective group that prefers to train at a different day/time. We will assess situations as training groups are formed individually.

Group 1: Tuesday & Thursday @ 5:30PM; Saturday @ 9AM

Group 2: Tuesday & Thursday @ 6:45PM; Satuday @ 11AM

Training Location: Classes will be held in Northwest Austin. Tuesday/Thursday classes will be held in a private indoor location; Saturday classes will be held outdoors at a public location. The actual location details will be disclosed upon acceptance into the program.
Cost: $375 (that's less than $16 per class!)
Number of sessions: 24 sessions per training group (Meeting 3x/week for 8 weeks)
Group Size: 4-6 participants per training group
Expected Results: Have fun, learn proper weight lifiting technique; build a foundation to athletic excellence; improve overall strength, conditioning, & athletic performance; improved speed, power, explosive strength
What is expected of you: dedication, commitment, timeliness, teamwork, & willingness to challenge yourself to achieve a greater level of athletic excellence.
How to sign up: Send us an email to indicate your interest in the program. We will want to meet with you and your parents to make sure this program is the right fit for you. Make the commitment now.