Happy holidays!

Hello everyone! We hope that you're all managing stress levels this holiday season and remembering the meaning behind it all.

Please let us know if we can be of assistance over the holidays or as we enter the new year. We'd love to help you reach your health & fitness goals or help you continue on your journey, wherever you may be on that road. We are always accepting new clients/groups, and we look forward to meeting with you soon!

ENJOY bringing in 2010, and take good care of your holistic body, mind, & spirit.

Enter the final 4 weeks...

Hey gang! As you all know, the last 4 weeks of 2009 have crept up on us :-D. Strive to eat clean the majority of the time, but ALLOW yourself to ENJOY the holiday season without too much guilt. Try to get in some quick workouts (30-mins) most days of the week, keep your water intake high, and sugar intake to a minimum. The holidays are for family, giving, helping, and loving others..Peace be unto you & yours..and be kind to yourself.

If you're into setting resolutions, why don't you set them early and start them now instead of waiting until Jan 1? Why put off until tomorrow what you can do today? Get started now..even in just a small way.

We are here to help, so let us know what you require!

Fingers Crossed: Our New Addition Coming Soon

We are working on adding another phenomenal piece of equipment to the gym. We've been on an intense nation-wide search to get our hands on it. We just received a phone call on Friday afternoon that one of our local vendors may have found one for us! Once we confirm & finalize the sale, we will let you know what it is :-) Only one of the most intense conditioning tools out there...we are so excited! Hopefully we aren't celebrating prematurely. It's a definite splurge, but a must have in the Underground. When we get it, you MUST set up some time to come check it out. We'll break it in with some of our small group clients.

Come join us!

Peace!

The Underground welcomes: New AoS Kettlebells

We have some new Art of Strength kettlebells coming; they should arrive late next week. We used these babies when we went to the AoS Certification course this past June. I love the look and feel of these kettlebells, and they all come pre-drilled with the hole at the bottom to accomodate the Kettlebell Buddy. If you are interested in the AoS kettlebells, kettlebell buddy, or the certficiation course, check out the AOS Online Store. Even if you don't want to become a kettlebell instructor, I still HIGHLY RECOMMEND the course, as you will learn so much about proper technique and safe progressions. Everything AoS is top notch.

Enter: the 9th month of 2009..are you still on track?

Wow, time has just flown by. We are already at the beginning of the 9th month of the year. How have you done with the goals that you set for yourself back in January? How are your health, overall conditioning level, and self esteem?

Bottom line: we have 4 months left of 2009 - 16 weeks. If you fell off track, you still time to get back on. Realize that setbacks happen to ALL of us. Be strong enough to take that first step. Don't be afraid to ask for help taking the second and third steps. In 16 weeks, you can get in the best shape of your life, or just feel better about yourself. ATX Underground Fitness can help you get there! It's never too late to start. If you have a habit of saying "I'll start tomorrow, or next week, or next month", we want you to throw that thought away and cancel it with something positive. Start NOW. Believe in YOURSELF. Surround yourself with the tools to get you there.

We are happy to help you; one of our semi-private training groups are a great way to meet friends, gain teamwork, and get in better physical condition. Please contact us if you feel that we can help in any way. Make it happen! No excuses!

Happy Labor Day!!

While many Americans consider Labor Day to be synonymous with the end of summer, remember it was a holiday that was created to honor the hard working people of this great country. These current economic times have been challening across the board. However, know that you will overcome and that it is our labor that has built and recovered these United States in the past. We will do it again.

Happy Labor Day, everyone!!

Now Forming: 2-Person Training Groups

We have a few openings in our calendar for new 2-person training groups. Semi-private group training is an affordable way to get personalized training in a supportive, encouraging atmosphere. The energy that a training partner brings to your session is motivating and taps into your competitive nature.

Our semi-private group training consists of 12 total sessions, meeting twice per week over a 6-week period. The rate for this program is $400/person + tax. We recommend that our semi-private group participants take the 2-hour kettlebell introductory workshop, and, if possible, the TRX Elements workshop. Both workshops are offered at a discounted rate for enrolled training clients. Since kettlebells and suspension training are integral components in our programs, we definitely recommend taking these courses. We are happy to schedule them just before the start of your 6-week program, and can usually limit the participants to the members of your particular group.

Please contact us if you are interested in learning more about our programs or would like to schedule a consultation. We would love to work with you & your friends or co-workers. Of course, we also accept 1x1 clients at any time.

We do offer 3-person small group training, but these sessions are conducted outdoors, as opposed to at the physical Underground Gym. Please contact us for more information and rates.

Client Testimonials

We wanted to take a moment to share some of the feedback that we have received from our clients. The best compliment to a trainer is the referral and feedback from the clients that we serve. Here at ATX Underground Fitness, we value each and every person that we work with. We strive to provide exceptional customer service, and to challenge our clients to excel and reach their goals. Many thanks to those who have provided their perspective and opinions on our programs and training styles. Please contact us if you are interested in learning more about us. We would love to meet you!

Coach, I DID IT!!! I crossed the finish line at the inaugural Trek Women's Triathlon! Surprisingly, my race time was faster than my previous practice times! Thanks for those highly dynamic, killer workouts that paid off on my BIG day (of course, at the time they occurred, I couldn’t give you thanks for those tough sessions….haha!!)

Due to a previous injury, I wasn’t sure if I would have been able to participate in the tri’. We trained smart and it happened. I truly appreciated your unwavering support, motivation, and encouragement.

THANK YOU for helping me get to the start line! Getting to the finish line was the easy part ;-) I wonder which event I’ll take on next? In the interim, I look forward to working out with you in preparation of the next BIG event! All the best ~Sonia G., Austin, TX

Nia certainly pushed me to my limits. As a trainer, she maximizes every workout, and pays a lot of attention to proper form and technique. The 8-week strength and conditioning program was unbeatable value for money, and the results were undeniable. Nia is a top-quality, very demanding physical trainer, with a lot of discipline and enthusiasm. – Sujatha K., Austin, TX

Nia - what a great person! I feel so blessed to have been put in her life……and her amazing hands! I had not worked out for some time & had gained more weight than I'd ever had on me before. As soon as I started working out w/ nia, I had a cast put on my left foot, so she was very challenged to find things to do w/ me. To my amazement, every single workout has been incredible & I have yet to be bored w/ any of them. She has an arsonal full of different types of workouts!! Nia knows how to encourage you to get thru the workout, as well as to give it the best you can. Even w/ my foot in a cast, she has built some great muscles in my upper body. I even feel the lower body, as well, even tho we aren't targeting that at this time! I couldn't be happier. Now that I've talked about what a great trainer she is, let me tell you she is also a wonderful person. She has the most beautiful sole & is as kind as they come. I hug nia ever time I finish a workout to thank her for being there for me. I couldn't have asked for a better trainer. - Susan D., Austin, TX

Working out with Jasen was both fun and demanding. His relaxed manner kept me at ease during every workout. He was also really good about helping me find the right equipment (dumbbells versus barbells etc.), so that I felt comfortable using the equipment, without compromising on the results. He pays a lot of attention to proper form while doing strength training. He also worked with me on nutrition, and charted my progress along the way, with every workout. He really gave me the sense of being part of a team (he and I) working on delivering the results that I was looking for out of my training. – Sujatha K., Austin, TX

Client Progress

It's been a while since we've checked in, but we wanted to let our followers know that our clients are doing great! Several have renewed for another 6-week package, and some are combining that with private 1x1 sessions. I'm incredibly proud that EVERYONE is using the ropes gone wild, as well as several increments of kettlebell weights. The 9kg are getting less and less love these days as our ladies get stronger. They are noticing slimer waists, thinner thighs, inches coming off, and the smiles are bright and big. Everyone realizes that their results only come with hard work and focus to one's diet. We commend every client of ATX Underground Fitness for not being afraid to try new things. TRX suspension training, kettlebells, ropes, sandbags were all foreign concepts to our clients a few short weeks ago; now they are staples in their training arsenal and they are singing the praises of what was once unfamiliar and unknown.

Please contact us if you would like to get a taste of the challenge (and bask in the results). We would love to work with you and help you achieve your goals!

Here is a recent video of one client practicing her clean. In this particular session, she was also swinging the 20kg and 24kg bells. She was able to work the swing ladder (24kg -> 20kg -> 16kg -> 12kg) after only 7 weeks of training with us! Pardon my skills as a videographer...I'm still working on that :-)

Client Spotlight: Melissa L & Melissa J

We have 2 women, both named Melissa, who are training with us in the same small group. Melissa L worked with us earlier in the year for an 8-week program and is currently working on a 6-week program. Her goal was to be able to perform 1 body weight pull-up, and we checked this goal off on our goal board on Tuesday! Melissa has not only increased her muscle mass, but she is getting incredibly strong without bulking up. When we started working together, she had never even seen a kettlebell. However, we've progressed from 9kg kettlebells to swings with the 16kg, 20kg, and 24kg! She was also able to snatch the 16kg! It's incredible to see what dedication and hard work can bring. We've also been doing more body weight work, and Melissa can successfully complete a TRX pistol!! Great job, Melissa!!

Melissa J has also made incredible progress. She started with us and is finishing up her first 6-week program with Melissa L. Melissa J had very little strength training experience. Over the past few weeks, she has learned how to squat with a barbell! She went from being able to squat with an 18lb body bar to squatting with 95 pounds on the bar with excellent form! She has also learned how to snatch a 9kg kettlebell. Just last night we did swing ladders, and she also was able to swing the 16kg, 20kg, and 24kg!

These ladies are getting strong and getting incredible results here at the Underground. They work hard each and every session and hard work definitely pays off!!

We are so proud of all that they have accomplished!!

Client Spotlight: Sue B & Susan D

One of our clients, Sue, came to us with limited mobility in her shoulder and rear lats due to a past injury. Sue joined us for a 6-week small group program, training at our facility twice per week. We have been focusing on overall strength development, improved cardiovascular conditioning, and flexbility over the past 6 weeks. Well on Tuesday, Sue showed us that she was able to bend her arm behind her back and stretch around her waist to the other side. She was barely able to bend her elbow behind her when she started working with us! Sue has shared with us that she is feeling much better now that she is training with us and watching her diet. She is truly an inspiration, and we feel honored to have her as part of the Underground family. Keep up the great work, Sue!

Susan D is also one of our clients. Susan came to us in late March of this year with a foot injury and a cast. As her foot healed, we worked on improving her strength, mobility, and endurance with her healthy limbs :-) Susan recently had her cast removed. She has experienced strength gains and improved muscle tone while working with us. She has been able to overcome adversity and never let her injury get in the way of working hard. Susan is such a joy to have at the Underground and her "can do" attitude is excellent. Keep up the great work, Susan!!!

AoS Vintage Providence is HERE!!

I posted about 2 weeks ago raving about having had the opportunity to try the Vintage Providence workout when I attended the AoS certification training weekend. Well, the wait is over...it's finally here! Head on over to the AoS store to get a copy! The Vintage Providence workout was nothing short of amazing! The Vintage twist really put a new spin on an old favorite (i.e. Providence). It was absolutely incredible.

If you love the original Providence, the Vintage version will continue to challenge you and make you fall in love with the workout all over again. It's an entirely new workout with a few familiar elements. The workout uses kettlebells, vintage dumbbells, and vintage barbells. You must experience it for yourself! Even if you don't have the vintage dumbbells & barbells, I am going to give it a shot with regular dumbbells, bodybars, and possibly a lighter women's oly bar. Vintage Providence is being released as a downloadable 60-minute work-along workout. It will come with downloads for your computer, iPhone, iPod, and Blackberry.

Keep training hard! Head on over to the AoS store to get a copy! I'll definitely be adding this workout to my personal workout library.

Here is the trailer:

Tonight's Challenge: Deck of Cards + Tabata

Tonight we took some of our clients through the infamous deck of cards workout. This particular class is in its final week of a 6-week conditioning program, and we wanted to bump up the metabolic intensity for the final 2 workouts. Tonight was deck of cards + tabata; let's see what Friday will bring :-).

Here was today's workout in case anybody wants to give it a shot. If you've never done a deck of cards session, it's a dynamic, fun workout. Here's how to get the job done:

Exercise Assignment: Assign 1 exercise per suit OR 2 exercises per color. We like choosing 1 exercise per suit (for 4 exercises total).
Getting it Done: Deal the deck one card at a time, doing the number on the card for reps of the given exercise.
o Face cards (Jack, Queen, King): 10 reps
o Aces: 11 reps
o Jokers: 1:00 Rest (more advanced exercisers can take shorter rest)
Try to get thru the entire deck ASAP,with good quality & form.

HEARTS TRX SQUAT JUMPS

CLUBS KB SWINGS

DIAMONDS KB PRESSES

SPADES SWISS BALL CRUNCHES

Our client tonight finished the entire deck in 30:06 - an excellent time!
We finished it off with 1 tabata round (20s work:10s active recovery) intervals.

• Four Rounds of Plank
• Four Rounds of H2H swings

Outstanding performance, Sonia!!! :-) Incredible job over the past 6 weeks!!

TRX Suspension Training Elements Workshop - Well done!

Tonight we gave a closed session TRX Elements workshop that lasted 1.5 hours. The participants did an outstanding job and have had their eyes opened to the beauty of suspension training & bodyweight exercises. They are anxiously awaiting the integration of more suspension training drills into our weekly circuits. Great job to the ladies who were invited to attend!

If you are interested in learning about suspension training and the TRX, please contact us to set-up an Elements intro session. 1x1 rate is $65. Small groups of 2-4 can be accommodated for $50 per person. We typically like to hold this session outdoors to show the true versatility of the TRX, but we can also come to you or hold the session in our private facility.

Art of Strength (AoS) Continuing Education Training Weekend

We just returned from a trip to Providence, RI for the long awaited AoS training & certification weekend. I still have to complete my test for official certification with the required 16kg kettlebell weight, but the weekend was incredible! Despite my injured elbow, I was still able to work hard. I also derived a great deal of coaching techniques to bring back home for our ATXU clients! It was an excellent compliment to the kettlebell workshop that we had last week, as I can now continue to progress our clients through progressively challenging circuit training sessions. I have alot of goodies up my sleeve :-)

We received education in the following areas: ropes gone wild, bandit loops (similar to TRX), kettlebells of course, vintage strength training, & tabata implementations.

Here are a few photos of the weekend:

AoS Certification Weekend

We're heading off to Seekonk, MA for the AoS Certification weekend. We have been looking forward to this opportunity for over a year, so we are full of excitement about the weekend ahead. We'll post pictures & updates as we go along :-)

Now, off to finish packing...

World Spinning & Sport Conference (WSSC)

We're currently in beautiful Miami, FL attending the 10th annual World Spinning & Sport Conference. We are participating in several workshops to improve our professional credentials, knowledge, and experience base. We're not just attending Spinning classes/workshops, but also seminars in leadership, personal coaching styles, Resist-A-Ball, Body Blade, & Pilates. This is an incredible experience that we as coaches look forward to annually.

We will post pictures later in the weekend....until then, work hard, train smart, hydrate, and eat well :-)

Thank you, Athletes!

I just wanted to thank the ladies who attended our kettlebell workshop last night. They did an excellent job and worked very hard. However, they walked away with a stronger working knowledge of the 7 foundational exercises, and they'll be ready for the level 2 series soon :-)

We hope to see those who weren't able to make it out last night to our next level 1 session in June. We are still working on details, but will post them as soon as we finalize the plans.

Have a great day!

Tomorrow's Kettlebell Workshop is FULL

All spaces for tomorrow's level 1 kettlebell workshop have been filled. Please contact us if you would like to be placed on a waiting list in the event of any last minute cancellations. We will be holding another level 1 workshop in June. Please let us know if you would like to be placed on the "interest list".

2 Spaces Remain: Kettlebell Level 1 Workshop (Wed, May 27, 6-8PM)

***We still have 2 open spaces for our upcoming level 1 kettlebell workshop. If you would like to attend, please contact us. We look forward to working with you! ***

Kettlebells are suddenly the new talk in gyms everywhere; but the reality is that they have been around for centuries! Frankly, we are pleased as punch that they are coming mainstream. However, there is alot of fluff out there, and if you don't learn how to use them properly, you won't realize the full benefit of kettlebell training. If you are interested in learning what the buzz is all about, we are having a Level 1 Outdoor Kettlebell Workshop on Wednesday, May 27 from 6:00-8:00PM.

Who is this workshop for??
Our level 1 workshop is perfect for kettlebell newbies. If you've never picked up a kettlebell before and want to learn the basic movements in a supportive, fun atmosphere, then this workshop is for you! This workshop is also great for anyone who has been training with kettlebells on your own (self-taught) and you would like to work on your form on the basic movements, please join us!

This will be a hands-on workshop. Come prepared to move. Bring water, towel, and dress in workout clothes. Depending on weather, we may train outdoors. Location will be disclosed upon sign-up.

What will you learn??
In 2 hours, we will cover the following kettlebell topics:

Learn 7 Foundational Kettlebell movements: deadlift, swing, press, clean, squat, windmill, & turkish getup

Time & energy permitting, we will cover the high pull & snatch. These two movements are usually covered in our level 2 workshop, but they can be covered in level 1 depending upon how quickly the group picks up the material.

Discuss the importance of using the perfect sized kettlebell for a given movement. You will experiment with various sized kettlebells during the workshop.

Provide ample time for hands-on training of all 7 foundational movements

Workshop Summary:

Workshop Date:

Wednesday, May 27, 2009 from 6:00-8:00PM

Class Size: This class is limited to a total of 4 participants. We purposefully keep the session size small to allow for greater personalized attention and questions. We have 2 slots remaining for this class.

Workshop Cost: The cost for this 2-hour course is $60 per person.

Workshop Location: Northwest Austin. Actual location will be disclosed upon enrollment. We will hold this workshop outdoors, weather permitting.

Please contact us if you would like to reserve a spot!

We look forward to working with you!! We plan to conduct both level 1 & level 2 workshops in June. We will make an announcement once the details have been finalized. They will be seperate workshops, held on seperate dates.

Sunday Training Sessions

We are happy to design programs around your availability and schedule. We try our very best to create programs that adjust around busy lives. However, we did want to mention that regular training programs or 1x1 sessions that occur on Sundays will incur an additional convenience fee of $15 per session. This policy applies to individual (private 1x1) training, as well as small group/semi-private training groups of 3-4. The convenience charge for small groups would be per person. We may occassionally schedule a workshop on a weekend, but we typically try to reserve Sundays for our own days off, but we can accommodate clients as desired.

For instance, if you purchased 10 personal training sessions with us, but asked us to train you on Wednesdays and Sundays, we would charge an additional $15 for each Sunday session, in addition to your standing rate.

Thank you for accepting & understanding this policy. Again, we are happy to create a training schedule that works for you, gets you in the gym, and gets you active, but we wanted to be clear about our policy regarding training on Sundays.

Way to go Sonia!!!

Well, the results of the 2009 Trek Women's Triathlon are in. Sonia & her team came in 4th in their division. INCREDIBLE!!! It's so rewarding what can be accomplished with hard work, planning, consistency, and dedication. Well done to this outstanding team of ladies!!

Good luck, Sonia!!

One of our ATX Underground clients, Sonia, is embarking on her 2nd team triathlon experience - the 2009 Trek Triathlon (Austin). This year her challenge is the run portion of the team-based triathlon; the run is the final portion of the course. She's been working with us to improve her conditioning and overall strength. She is one tough cookie, and we couldn't be more proud of her! Even on a gloomy, rainy morning like today, she and her team were out there swimming, cycling, and running. We're all rooting for you, Sonia & team! Do your best and forget the rest! ;-)

Interested in Joining a 3-Person Training Group? We're looking for 1 Member

We currently have a women's small group looking for a third member. This group will start a 6-week training program on June 1, and will train on Mondays & Wednesdays at 6:45PM. If possible, we would like for all members of this group to take the kettlebell workshop on Wed, May 27 so that the group can start on the same level.

To summarize:

Program Dates: Mon, June 1 - Wed, July 8 (6 weeks)

Training Days: Mondays & Wednesdays at 6:45PM (12 sessions)

Total Group Size: 3

Available spaces: 1 female

Cost: $300 per person. Pre-payment is required, either in paid-in-full or an installment plan of two payments can be arranged.

Please contact us if you are interested in joining this 3-person small group.

Announcement: Upcoming Level 1 Kettlebell Workshop

Kettlebells are suddenly the new talk in gyms everywhere; but the reality is that they have been around for centuries! Frankly, we are pleased as punch that they are coming mainstream. However, there is alot of fluff out there, and if you don't learn how to use them properly, you won't realize the full benefit of kettlebell training. If you are interested in learning what the buzz is all about, we are having a Level 1 Outdoor Kettlebell Workshop on Wednesday, May 27 from 6:00-8:00PM.

Who is this workshop for??
Our level 1 workshop is perfect for kettlebell newbies. If you've never picked up a kettlebell before and want to learn the basic movements in a supportive, fun atmosphere, then this workshop is for you! This workshop is also great for anyone who has been training with kettlebells on your own (self-taught) and you would like to work on your form on the basic movements, please join us!

This will be a hands-on workshop. Come prepared to move. Bring water, towel, and dress in workout clothes. Depending on weather, we may train outdoors. Location will be disclosed upon sign-up.

What will you learn??
In 2 hours, we will cover the following kettlebell topics:

Learn 7 Foundational Kettlebell movements: deadlift, swing, press, clean, squat, windmill, & turkish getup

Time & energy permitting, we will cover the high pull & snatch. These two movements are usually covered in our level 2 workshop, but they can be covered in level 1 depending upon how quickly the group picks up the material.

Discuss the importance of using the perfect sized kettlebell for a given movement. You will experiment with various sized kettlebells during the workshop.

Provide ample time for hands-on training of all 7 foundational movements

Workshop Summary:

Workshop Date:

Wednesday, May 27, 2009 from 6:00-8:00PM

Class Size: This class is limited to a total of 4 participants. We purposefully keep the session size small to allow for greater personalized attention and questions. We have 2 slots remaining for this class.

Workshop Cost: The cost for this 2-hour course is $60 per person.

Workshop Location: Northwest Austin. Actual location will be disclosed upon enrollment. We will hold this workshop outdoors, weather permitting.

Please contact us if you would like to reserve a spot!

We look forward to working with you!! We plan to conduct both level 1 & level 2 workshops in June. We will make an announcement once the details have been finalized. They will be seperate workshops, held on seperate dates.

Welcome to the new members of the Underground

Summer is approaching (well, not really, but in Texas it's getting hot and feeling more like summer)....and we have some new faces at the Underground. We would like to welcome and thank all of the new members who have come on board. We are going to have a fun time!!! Rock on (in advance)!

TRX Suspension Training Course

We devoted this past weekend to some continuing education. We participated in the TRX Suspension Training Course. It was a well spent day! We reviewed the theory behind suspension training, integration with other tools, program design, and (of course) alot of hands-on training! :-) We learned the basics of using the TRX Suspension Trainer ourselves, as well as for our clients. I learned SO MUCH at this workshop. I also want to take the advanced course later this year. I am convinced that suspension training should be part of any program being used to enhance functional fitness and improve flexibility and range of motion.

This was one of the best seminar experiences that I've had in a while. I'm looking forward to more TRX in the future. If you want to learn more about suspenion training, the TRX trainer, or purchase your own TRX equipment, please click on my banner at the right. If you are on the fence about getting one, my advice is to GET ONE and try it out! OR, come see us for a TRX orientation session, try it out, and decide for yourself. Either way: you won't regret the decision; experiencing is believing!

Give us a shout if you have any questions or if you want to try out the TRX for yourself. We are happy to take you through an orientation!

Semi-Private Group Training is HERE!!!

We wanted to announce and review the details behind our newly added semi-private group training options. We recognize that 1x1 training is not ideal or affordable for everyone. Some work better in a group atmosphere, but still want alot of personal attention while training.

Here's the scoop on how to get the biggest bang for YOUR training dollar:
1) What you get: ATX Underground small group sessions consist of 3-4 people. Each group meets 2x/week for a minimum of 6 weeks. Simply round up 2 or 3 of your friends or co-workers and train with us together! There's nothing like the comradierie that group training brings, as well as the satisfaction of achieving your goals together. There is also a bit of friendly competition that makes training even more fun :-). We use the time doing strength training, circuit training, metabolic conditioning drills, etc, depending upon the goals established by the group.
2) Duration & Location: These programs are offered at a minimum of 6 weeks, but longer programs can definitely be accommodated; just let us know! Each group will meet twice per week and will train for about 60 minutes. Each group will pick 2 training days and times, and each person in the group will be committed to attending. There are various options for training location. In many instances, training sessions will take place at either the ATX Underground private gym or outdoors at Canyon Vista Middle school. However, there are also options for training outdoors at a public park or track or at some other location around the city. This is a nice option, especially if you are training with co-workers.
3) Cost: A 3-person group, training over 6 weeks, meeting twice per week costs $300 per person. That's a price of $25 per person per session! A 4-person group, training over 6 weeks, meeting twice per week costs $240 per person. That's a price of $20 per person per session. Where else can you get 12 sessions of personal training for that price and NO GYM MEMBERSHIP? Please note that pre-payment for each person is required, but we can work on installment payment plans as needed.
4) Experience: We do scale programs and sessions to each person's fitness level. However, it may be deemed that some members of the group might need more individual coaching through a few 1x1 sessions. In those instances, 1x1 training may be offered at a reduced rate.
5) Matching Services: We also provide a matching service for those interested in training with others but who are unable to form their own groups. This applies to semi-private group training (3-4 person groups) as well as partner training (two-person).

Contact us today if you are interested in forming a semi-private training group or have any questions.

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. We look forward to training with you & your peeps! :-)

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.

8 Weeks Survived: Their Final Conditioning Class

We just wanted to shout out Melissa & Sujatha for completing their 8-week strength & conditioning program with us. They had an incredible final workout! Here is some video we captured of their finisher - the 300 workout. 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. AMAZING!!! The ladies will take a break for about 4-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!!!!

Modified Smokin' Ladders

Now that Melissa has successfully learned and executed the snatch, and she's at the end of her S&C program, we thought that the perfect workout for her today would be a modified version of Smokin' Ladders. We followed the structure of the original program, but changed up some of the exercises (i.e. Double C&P was changed to Single Arm C&P; Snatch ladders were a combination of high pulls & snatches, etc). She did an excellent job and made it through 9 rounds of the 12 round program in about 50 mins. I am so proud of her, and she is thoroughly enjoying her kettlebell program. She'll take a few weeks off to focus on deliverables for her pharmacy program, but then she'll be back to the Underground in May for some more hard core training. Well done, Mel!!!! :-)

Welcome, Susan!

We have a new face at the Underground. Susan has enthusiastically decided to enter our training program, even with a slightly injured foot. Susan has a stellar work ethic, wonderful personality, and clearly defined training goals. We at the Underground are looking forward to working with her! She had her first workout on Monday night, and she did an incredible job. Given her injury, we are mostly going to structure our workouts around upper body & core, and focus on getting her muscular endurance back. By the time her cast comes off, her body should be ready for a little taste of the cast iron KB's :-)

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!!! :-)

8-week strength & conditioning program coming to an end

Our 8-week female strength & conditioning class is coming to a close. It's been ALOT of fun working with these ladies, and very rewarding to see how far they've come in such a short period of time. We'll make an announcement when we form another group specific training class. In the mean time, we are still accepting clients for 1x1 training, couples/partner training, and conditioning classes. Please contact us if you are interested in working together. Our services are listed on the right hand side of this blog.

Lower Body Kettlebell Strength Circuit

Tonight, I designed the following circuit for my client, focusing on lower body. On Monday night (upper body strength), she learned 3/4 of the Turkish Getup. Tonight, she learned the remainder of the Turkish Getup and performed a few reps per side for her warm-up. Truly an incredible performance by my stellar client! Here's what we did. Give it a shot, using the following guidelines: Beginner: Perform 3 rounds. 90sec rest in between each round, 30 sec rest in between each exercise. Intermediate: Perform 4 rounds. 60 sec rest in between each round, 30 sec rest in between each exercise. Increase weight as appropriate. Advanced: Perform 5 rounds. 45 sec rest in between each round, 20 sec rest in between each exercise. Increase weight as appropriate.

Lower Body Strength Circuit

Kettlebell 2H Swing @ 20kg, 1:00

Double Kettlebell Suitcase Deadlift 1x8 @16kg

Kettlebell Squat 1x8/side @12kg

Kettlebell 2H Swing @ 16kg, 1:00

Kettlebell Front Squat 1x8/side @ 12kg

Kettlebell Windmill 1x3/side @ 9kg

Turkish Getup 1x3/side @ 9kg

Ab Circuit (2x, minimal rest in between rounds)

Get-Up Situp 0:30 (1 side per round)

Russian Twist 0:30

Plank 0:30

Shout Out to the Ladies of the Underground...

Our Underground Ladies never cease to amaze me! They are a bunch of hard working, driven athletes. We put them through a simply awesome circuit on Saturday, and they excelled as usual! We didn't take any pictures since we were busy coaching, but if you want to give it a try, here's the protocol. Jay & I went through the workout ourselves on Sunday, and it was really tough! Way to go, Sujatha & Melissa!!!

Circuit #1
Perform 2 rounds of this circuit with 3:00 Work/0:45 Rest for each exercise. Rest 1-2 mins between rounds.

Elliptical (Moderate resistance/RPM at least 60 for first minute, increase resistance and RPM during second minute, all out 30 sec sprint on the last minute, cool down back to 60RPM/moderate resistance for the last 30 sec)

KB Swings (Mix up 2-handed, 1-handed, hand-to-hand)

Quick Feet (0:30) & Alternating Lunges on Bosu ball (0:30)

Incline DB Press (0:30) & Bicep Curl (0:30)

Abs

Circuit #2
Perform 2 rounds of this circuit with 2:00 Work/0:30 Rest for each exercise. Rest 1-2 mins between rounds.

Bike (Sprint 0:20, Recover 0:10 for the entire work period)

KB Swings OR Clean & Press

Sandbag Squats (0:30) & Jumping Pull-Ups (0:30)

1-Arm DB (or KB) Row (0:30) & BW Dips (0:30)

Abs

If you have anything left in the tank, try this final finisher circuit:

Finisher Circuit (1x, 2:00 work/0:30 rest)

Heavy Bag

Jog-in-place & Punch with 3lb dumbells (punch up for 0:30, punch forward 0:30)

Good luck, Melissa!!!

One of our strength & conditioning clients, Melissa, will be participating in a Half Marathon this upcoming Sunday. She is an AWESOME athlete, and is getting great results from the program. We wish her well in her endeavours this weekend. We know that she'll rock it out!!! WAY TO GO, MEL!!!

Payment Plans available - 8-week Female Strength & Conditioning Program

Given the current economic challenge, we thought that we should be more flexible with payment options for the 8-week course. Therefore, we will allow you the following payment options, and we accept cash, money order, or payment via Paypal:

• Pay in full for prior to the start of the course and receive a $25 discount.
• Opt for installment payments. Each person's situation will be assessed individually to determine an appropriate installment plan, spreading the $375 program fee over 2 or 3 total payments. We will require a contract stating your obligation to fulfill the payment agreement and complete the program. Please contact us for more details. We really would like to work with you, and we want to make working together as easy as possible.
• We also have an option for those ladies who are just interested in taking the Saturday conditioning class only. Please contact us for more details.

Now Forming: 8-week Women Only Strength Program

Overall Program Description

Program Name: Female Adult Strength & Conditioning Training Group

Program Pre-requisites: currently participating in a fitness regimen at least 2x/week, some familiarity with weight lifting (or willingness to learn). Women who are trying to overcome a training plateau will greatly benefit from our training format.

Program Dates: Monday, January 26 - Saturday, March 28, 2009 (8 weeks) There is intentionally an extra week factored into the schedule, as there will be three training days when we will be out-of-town on travel.

Number of sessions: 24 sessions per training group (Train 3x/week for 8 weeks)

Program Rate: $375 (that's less than $16 per class!). You will receive a $25 discount if you pay in full prior to the start of class ($350). Alternatively, you can break the $375 program fee into installment payments. Contact us to determine a payment option that will work best for you.

Group Size: 4 participants per training group

Meeting Times: We will offer two training groups, and each group will meet 3x/week on Mondays, Wednesday, and Saturdays. We will train for 45-60 minutes per session. Mon/Wed will be small group strength training days. Saturdays will be a combined training group focusing on full-body conditioning exclusively.

• Group 1: Mon & Wed @ 11AM; Saturday @ 1PM
• Group 2: Mon & Wed @ 6:30PM; Saturday @ 1PM
  

Meeting Location: Monday & Wednesday sessions will be held at a private indoor location; all Saturday sessions will be held outdoors. The exact location details will be revealed after you are accepted into the program.

Expected Results: Improved body composition, enhanced muscular strength, reduction in body fat, & improved cardiovascular conditioning. You can expect to be challenged each workout! We focus on non-traditional, "underground" strength training techniques that maximize your overall strength, power, and conditioning. As a result, your body quickly overcomes plateaus and changes body composition quickly, WITHOUT bulking up.

What is expected of you: dedication, commitment, teamwork, & willingness to work hard. Your job is to bring the heart, soul, & sweat; my job is to bring out the athlete within!

How to sign up: Send us an email to indicate your interest in the program and let me know which group you would like to join. If there is an overwhelming response for a particular class time, we may be able to accommodate. I will want to meet with you first to make sure this program is the right fit for you. Feel free to recruit a friend to sign up with you!

Make the commitment now. Avoid the "new year's resolution rush" of the big box gyms (because you know they will be jam packed in January & Februay). Come on over to the Underground. We like our music loud and our training hard core!

Detailed Program Description
We are currently accepting applications for an 8-week small group strength & conditioning class. This class will strictly focus on female strength development. Women of all abilities are encouraged to join. For this particular training program, we would prefer to work with women who already participate in physical activity at least 2x/week and have some familiarity with strength training. Women who are trying to overcome a training plateau will greatly benefit from our training format. We will be teaching you routines that you probably are not familiar with, but you will learn quickly if you have prior weight training experience. The goal of this course will be to bring together women of different fitness abilities into a group training atmosphere and produce outstanding results for all. Please contact us if you are interested in joining.

The program dates will be Monday, January 26 - Saturday, March 28, 2009. There is intentionally an extra week factored into the program, as there will be three dates when we will be out-of-town on travel. We will offer two training groups, limited to 4 participants per group. Each group will train Mondays, Wednesdays, and Saturdays.

• Group 1 will meet Mon & Wed @ 11AM; Saturday @ 1PM.
• Group 2 will meet Mon & Wed @ 6:30PM; Saturday @ 1PM.

We will train for 45-60 minutes per session. Both groups will follow the same training protocol, adjusted for overall fitness levels and capabilities. Monday & Wednesday sessions will be held at a private indoor location; all Saturday sessions will be held outdoors. The exact location details will be revealed to you after you are accepted into the program.

You must be committed to your success, agree to be on-time, and give your best effort each session; smiles & sweat are also encouraged :-). We are accepting serious, dedicated women only.

The fee will be $375 per athlete for the 8-week program, and we will meet three times per week (that boils down to less than $16 per session!). We guarantee that you will walk away from this program with improved muscular conditioning, strength gains, and improved cardiovascular conditioning. Even though we will focus on strength training, you will NOT bulk up; rather, you should enjoy an improvement in overall body composition, reduction of body fat, and increase in lean muscle mass. We will operate in a group style atmosphere that is encouraging and motivating. Please contact us if you are interested in joining!! Happy New Year!