Battling ropes, the benefits!!

22 01 2013


The battling rope power slam is a tremendous exercise that yields to its victim a host of benefits like no other exercise can. The Power Slam is performed with a 2″, 50′ long rope that is anchored in the middle the same way you would anchor a rope to perform a Velocity drill with the Battling Ropes®. The user grabs the two ends of the 2″ rope, with either an underhand or an overhand grip, and takes about 3 to 5 steps up towards the anchor point. This puts a great deal of slack in the heavy rope. Then, in a “swing” like fashion, the user swings the ends of the rope up and then slams them down in order to try to force a huge wave all the way through the rope to reach the anchor point. This requires a tremendous amount of power in both the up swing and the down swing.
Once again, as it is with Battling Ropes®, there is no momentum here to take advantage of when performing the Power Slam. The user simply has to generate enough force to whip the wave through the slack of the rope to reach the anchor point in rapid fire succession. Many people who have performed kettlebell swings can recall how doing their first set of 10 reps left them a little winded. Performing 10 reps of the Power Slam will leave any experienced kettlebell user almost breathless. The speed and force it takes to create and push a wave to the anchor takes power and determination. You can not fake the Power Slam or “take it easy.” If you expect your wave to reach the anchor point, you must force it through.
As I eluded to earlier, the Power Slam’s benefits could surpass those of the kettlebell swing. The Power Slam requires a huge hip hinge and an upward explosion. Some users even find that they end up on the balls of their feet as they explode up; others leave the ground. Then at the crest of the wave, a powerful downward slam is required as if you are trying to crack the Earth into pieces beneath you. It is a very athletic move that works the entire body. Like the swing, the Power Slam will help produce power, flexibility, speed, strength, and insane stamina. Unlike the swing, the Power Slam has very little learning curve and it is relatively safe for almost anyone.
The Power Slam forces the user to learn to explode and generate force with their own body; there is very little external loading placed on the user. With a kettlebell swing, the user had better know what they are doing, as the external load can range from one-fourth to half the their bodyweight. I am not saying kettlebell swings are not safe, they are a great exercise. I am only suggesting that the Power Slam offers more safety and better conditioning. As a trainer, the safety aspect of the Power Slam is a wonderful feature when you are working with people who are “movement challenged” and they just can’t figure out the swing. Almost anyone can figure out how to do the Power Slam. Just get the wave to the anchor! If you don’t do it right, or powerful enough, the wave won’t make it. It’s as simple as that.
The Power Slam also offers variability to its user. If you want to make it more difficult, you just step closer to the anchor and create more slack in the rope. If you need to “lighten your load” you just step backwards and reduce the slack in the rope. Of course, if you step all the way back, you’re about to enjoy some heavy Velocity work. And that in itself is quite a treat; though a bit different than the Power Slam.
If you are not convinced, I urge you to try it for yourself. Perform 10 kettlebell swings, or 20; whatever you like. Perform them anyway you like, Hard-Style, American Style, or your style. Then, perform 10 Power Slams with a 2″ rope. I think you’ll be amazed at how demanding the Power Slam is; especially if you tried 20! It is a true total body experience.
Again, the Battling Ropes® Power Slam is a safe alternative to the kettlebell swing. Do not be fooled, safe does not mean easy. It simply means less risk of injury and less learning curve when it comes to performing the two moves. Safety aside, if you want to develop explosive power and speed and a body capable of almost anything, get yourself a 2″ rope and get aggressive. I think you will be pleasantly surprised.


SXSW hotel room workout, Spring break fitness

7 03 2012


Want to burn off that hangover from a long night of partying or even to spice up a boring business trip.  Burn off those excess calories, and stave off cabin fever.  This quick but effective workout will rid you of a bit of guilt this bikini season.

Equipment needed: 2 light/med weight db’s or 2 water bottles.

30s exercise then 30s rest

-Mountain climbers hands on ground, bring knees across body
30secs rest

-Squat jumps
30secs rest

-High knees, running in place
30secs rest

-Hammer Curl (palms facing each other)/squat/press
30secs rest

-Power skaters (hopping side to side on one foot.
30secs rest

Each set of five exercises should take 5 mins. The total workout is 20 mins and you should give 100% (maximal effort) the whole time.

Finish it off with abs!!

-torso rotations, with a 10-15lb weight. 30 each side.

-lay on back with arms out to the sides (you should look like a T) then drop legs side to side. (30 total)

-rock back and forth on back (rocking with back rounded (20 back and forth)

Repeat 3-5 times or until u throw up 😉

Leg/ab destroyer workout (remix)

26 02 2012

This workout requires no equipment, just 2 arms and 2 legs.

Repeat the following exercises 5x through

  • 10 Jump Squats
  • 30 pushups
  • 40 lunges (20 each leg)
  • 10 frog jumps
  • 10 burpees
  • 20 plank knee drives (from front plank, lift knee to elbow, alternate)
  • 20 mountain climbers
  • 40 toe touches (flat on back, legs straight in air together, lift shoulders off the ground and reach for toes)

Can you make it though the whole thing? Report your time in the comments below and lets get some competition going

Why discount training is potentially destroying the fitness industry…

26 02 2012

This is merely an observation I have made over the past year or so; a trend that is good for some businesses and potentially harmful for others. It is a topic that has been discussed amongst myself and colleagues for a while now.  This is also another reason any fit pro at my current gym using these business tactics will get booted immediately.

To put it into simple terms, when u devalue something to the point that most of these so-called “trainers” and “business people” have, it makes it impossible for anyone to make money, including yourself.

If you have a client paying $99 for one month on a special web coupon deal, lets break it down to brass tacks.

Most of these coupon discount services charge near 50% on top of other misc fees, so you get approx. $49 a month or less…

How much does this cost you and how much does this profit you??

Lets say you are one of these people that are giving away unlimited sessions for $99. Lets call it $100 for simple math 🙂

100/2= $50,  not bad right?      Oh wait there is more…      So divide this amongst each session so, ex. 8 sessions. 50/8= 6.25 hour.

Damn those rising gas prices…

Did i forget, you don’t even get paid the $6.25 for quite some time, as it is held in an escrow account.

Yes, I know what you are thinking… You have more than one client coming in from this deal. Keep reading 🙂

Fast forward to the end of the month****

Sooo… as you sit across from this frugal potential client, you hit them with… “So if you would like to continue, you need to pay, $300+ ea. month for the same service.”

They think, “on to the next one.” As they never return until your next “coupon” deal, and find someone else with the next cheap deal.

Food for thought…

Bottom line, this is taking potential great clients from the rest of us quality trainers, who actually value what we do and take pride in the service.


Is the quick buck really worth marring the name of fitness training.

How in the world do I estimate portion size???

25 02 2012

Clients, friends, and family always claim to understand how to measure portion size.  It never fails, when it comes down to actually writing out a meal plan where portion size is necessary, the numbers are always off 9 times out of 10. I have devised a simple guide you can always refer back to as a cheat sheet of sorts. Enjoy and good eating!!!

Make sure you estimate and record the amount of each item (cups, ounces, slices, Tbsp, etc.). Use food labels and the following guidelines to help you estimate food amounts.


            Milk, Yogurt, and Cheese

1 ½ oz-wt of cheese                                     3 dominoes, 1 small hotel soap

1 wrapped slice, 1 ½ thumbs

            Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 oz-wt of cooked meat                           a deck of cards, palm of your hand

3 oz-wt                                                                1 breast of chicken

2 oz-wt                                                                1 chicken thigh

½ cup of cooked dry beans                       regular light bulb, ice cream scoop,

½ baseball

2 Tbsp. of peanut butter                              golf ball

1/3 cup or 1 oz-wt of nuts                           a handful


1 cup raw leafy vegetables                          4 whole lettuce leaves, baseball

½ cup of other vegetables,                          regular light bulb, ice cream scoop,

½ baseball

cooked or chopped raw

1 medium potato                                            computer mouse


1 medium fruit (apple, orange, pear, etc.)            average woman’s fist, tennis ball

½ cup of chopped, cooked, canned fruit              regular light bulb, ice cream scoop

½ baseball

            Bread, Cereal, Rice, and Pasta

½ cup of cooked cereal, rice, pasta                       regular light bulb, ice cream scoop,

½ baseball

1 cup of ready-to-eat cereal                                       baseball



Contact us today at:

949 371 9348


Bride to be drops 30 lbs in just 7 months!!

24 02 2012


A challenge of getting Vanessa into her dream dress for that special day was presented to me. She was very skeptical at first, but all had change after the first 10 lbs and the consistent loss of 4-6 each following month.

Actual review

Contact us today at:

949 371 9348

Jeff lost over 100 lbs in under a year, so can you!!!

24 02 2012

It has been a long journey, however it just goes to show you that with dedication and motivation, the sky is the limit. Jeff had been training with me for several years when something just clicked one day. A new years resolution turned into a complete lifestyle change.

You may such a feat is impossible, well it isn’t a typical result, however the formula works.  Proper nutrition and 6 days of week of moderate to intense activity can take you from being at high-risk for numerous life threatening diseases, to being close to single digit body fat.

Read his own words, about how he did it, here:

Personal training and small group training is the answer.

Come find out what hundreds of Orange County women and men have been keeping a secret for all these years.

Contact us today at:

949 371 9348