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Sunday, February 27, 2011


Front page of the Portsmouth Daily Time's Sunday paper
We are a community of hard working, fun loving people at'll not only find a strong support but we get the results you are wanting. Don't just take my word for it....check out some of the praise from those who train at the PSKC. We can't wait for you to join us!

We've been mentioned in the local paper a few times:

Click HERE for the Sunday feature about PSKC
Click HERE for the special Memorial Day workout.

Click HERE for the article about supporting the future Marine recruits.
Click HERE to read a web post about PSKC being "More Than a Gym"
Click HERE to read about our latest work with RSS Huntington

"In life we encounter people everyday. They are our families, our life long friends, some we barely notice or speak with; it may be a brief momentary encounter, others that lead to aquaintances, work relationships or life long friendships. No matter what the relationship, there’s a high probability of us making an impact on each other.
It will be a year in March that I was at the peak of my frustration. I had no energy, I lacked motivation and I was weak mentally and physically. I wanted to get back to something that I have always loved, lifting weights. I contacted Dale at PSKC (many times) inquiring about his gym. Finally, he said, “When you are willing to give me everything that you have, I will be here”. I soon scheduled my first lesson and was introduced to two other trainers Monica and Ashley. These ladies are incredible. I have been in life threatening and life saving situations, had 3 babies, encountered brilliant and aggressive minds, been enamored by incredible amazing people and I’m rarely intimidated. After my first class I was sure I would not return. I realized I was weak and only had my 21 year old self to compare myself too. I could not even do one simple push-up and an 18 pound kettlebell felt like it was 100. Then the very speech that I have given my own kids, at home and in the classroom rang very loud in my mind…You are not a quitter, that is not who you were created to be.
Rarely do we encounter people that have impact enough that will change who we are as people and how we live our lives. I have: Dale King, Monica Sa, Ashley Schwamberger and Zak Lafontaine and each member of PSKC. I feel like I’ve found the real me, I’m more content, more confident, and I’ve learned my life is mine. My worth is not based on how much more or less I can lift compared to the person next to me but that I am becoming better than I was yesterday!
This has been a year of many tears, frustration, encouragement, guidance, toughness, determination, compassion, and a few bruises! PSKC staff and members has shown me that being vulnerable, crying, and seeking help are not signs of weakness but signs of guts and strength.
Life is not about holding back, waiting or doubting, it’s about going forward, never settling and always living. It’s about being myself and not apologizing for my imperfections. Embracing who I am and who I want to be. Valuing and appreciating who I’m lucky enough to encounter. Each encounter can make a lasting impact, if I let it. I’m absorbing each moment, and knowing it’s ok not to get instant results or be perfect. It’s about becoming a better me and when things get tough I can hear the voice of my coaches saying as they always do, “Fight through the pain, it’s about mental toughness”. So Thank you PSKC and friends for making 2012 a life changing experience. I love you all dearly and as Mo would say, “ Helz yea dude”, lets crush 2013 with some PR’s."

It's been a good morning! In the weight loss competition we split the winnings in half, half for pounds lost, and half for percentage lost. I WON the pounds lost with a total loss of 34lbs! My percentage was really close second at 13.08%. I have gone down three jean sizes and from a 2X women’s shirt size to a regular XL. I am going to continue to live this better lifestyle (healthy diet and exercise). Especially since I plan on losing 70 more pounds! This has been a life changing 3 months, an AWESOME 3 months! I HAVE LEARNED SO MUCH ABOUT MYSELF! Thank you friends and family for encouraging me especially Wirty for doing this with me! And thank you for my peeps at PSKC for pushing me to go further and especially Coach Ann for making me do more squats even though my legs were giving out. Lol! Love you all!

"I would like to thank you again for a kickass day on Saturday. Ever since I have gotten out of the military I’ve missed all the friends and the camaraderie that come along with it until Saturday. For those that have never been in the military they don’t understand what all that means until they are a part of something awesome like PSKC. You have really done a great job getting the gym up and operational and your work speaks for itself with all the fine ladies and gentlemen that come. As soon as I walked in Saturday I immediately felt like family just like the unit cohesion in the military, where brothers and sisters will dive into the suck to help a brother out so he’s not the only one going through hell. I’m glad to know that to find all that I’ve been missing is only 65 miles south and after I have my second hip replaced (June 27) and can drive I will defiantly stopping in more often to train and hang out with some of the awesomest people I know"

Just want to say thank you to Dale, Mo and everyone that is PSKC. Tomorrow will make it a month since I've started at PSKC and after a weigh in today I've lost 20lbs. Wish I would've found out about PSKC a long time ago.

"PSKC really is like a big family....and Dale is an awsome leader and friend to
us all....When I started PSKC a few months ago I immediately felt welcomed and apart of the family. I haven't felt as happy as I have been since joining the group in a long time..... I hate missing classes and I wish that I could come everyday.....Dale is an awsome motivator and makes me feel like I can accomplish anything.....we love you Dale!!"

“I could say a lot about PSKC and Dale King. Like my pants fit me better and I've gone down a dress size or two but that stuff doesn't really matter. What I have to say is I'm proud of what I can do and how I feel more than ever. I'm proud that I reach the point of a workout and I want to quit or puke but I don't because Dale drives me to go on. I'm proud that my two year old son thinks I'm strong. Dale is the reason that I dedicate myself to this torture that makes me stronger and stronger everyday. So I can go on in this life knowing that I'm working hard and keeping myself fit and in return my son thinks his mom is Hercules!”

The most rewarding and motivating program I have found. As a former collegiate athlete I have been on the never ending search for a workout that was energizing. Visiting gyms and hitting the treadmill and weights just did not get became a chore and hard to stick to. I tried multiple "fad" workouts but nothing that motivated me to stick with it. Kettle bells with Dale has me energized for workouts that totally kick my butt! The routines are always fresh and push you to your limit...the group works as a team and we even have "fun" kicking ourselves. Dale is an essential piece of this...his workouts are never routine, he is an excellent teacher of technique, holds us accountable and pushes us to broaden our limits!

I cant thank my coach and PSKC for the strength and self believe that I now have of myself.
When I walk thru the doors I am able to calm my mind, focus and do what Dale places forth and not quit even when I would like to at times.
Dale, you are always everyones biggest cheerleader and you do not let anyone fail but only exceed expectations and for that I will always be greatful.


"I finally feel like I am on the right path nutrition wise. Not even close to perfect, but I'm beginning to understand what needs to be done and what not to do. I love the fact that it's not just a fad, temporary "fix", or "diet" but it's an everyday lifestyle that just makes sense. I think about everything I eat and why I'm eating it and how it's going to effect me. I look at food as fuel and not comfort, as I've already read about how so many others have proclaimed the same.
I can't express how grateful I am for you, the coaches, (even Shep haha) and PSKC, because (it sounds really cliche) I don't know where I would be fitness wise had I not heard about it. I don't want to know. And it's a great feeling knowing that I don't HAVE to know how I would be. You don't do the work for us, but you deserve all the credit for showing us the way...You teach us that the choice is ours, but we can choose to bust ass and be great, or continue existing."

So happy to say, Traylor and I started PSKC 2-3 months ago. Without dieting, we both have lost 2 inches in waist, hips and arms! This is a prime example of how people get addicted! It works! We love PSKC and everybody there! Hellz yea! (as Mo would say)


That's what I love most because when I feel like I can't go one more round, it's the support that gets me through.


“Kettlebell training is a great workout. I hardly ever worked out before and I can’t get enough of it now. Dale is a great motivator and is very good at his work. I am a proud member of PSKC!”

“No words could ever describe what PSKC has done for me, physically and mentally! Just before joining a year ago, (come January)....I had just overcome one of life's most horrible experience's, which I wouldn't wish on any human being...each and every member and coach gave me the love n courage I needed to believe in myself again! U guys are like my family...I'm not the best but I keep up and always finish...I dedicate at least 3-4 days a week....I love the feeling every day that I walk out that door, knowing I gave my best and spent it with some of the greatest people I could ever meet!”

 “For myself I like a good trainer that pushes me to my limits, Dale is an awesome trainer he pushes us in every class we have, we never know what to expect, I love this kind of training. But it might not be for everybody , if you like endurance and strength training it’s the best. I like to see how far I can push myself every class we have. PSKC is the best!”

“PSKC is about the love of being better, it's hard, it sucks, it wears you out, and it makes you better, and that's why we all do it, for the love of being better than we ever were, better than we could have ever imagined. I wanna thank you man, it's people like you in this world that bring out the best in everyone around them.”

"I never imagined that I would be working out and enjoying every minute of it, wanting to go back the next day! Dale, you are an amazing coach! You are an inspiration and I am so grateful for your leadership! I can do this! I am strong!"

“Since starting kettlebell training with Dale, I've noticed a dramatic increase in my strength, endurance, flexibility, and overall performance. I've taken 2 minutes off of my 5k time, accomplished a half-marathon, conquered the rope climb, and performed so many exercises and techniques that I never thought would be possible for me. I go to PSKC knowing I'm going to get an insane, and painful workout. Why do I keep coming back? The results, and knowing we don't repeat the same workouts over and over. Dale pushes you beyond your limits and helps you complete what you would normally believe to be impossible. He makes the workouts fun and exciting, but he is very serious when it comes to safety and proper technique. Dale doesn't do the work for you, but his encouragement pushes you to achieve the unthinkable. I love all the positive energy and people and it's so empowering and rewarding mentally and physically! I honestly feel like I can do anything after going thru some of your workouts!” -AS

“The best part of kettlebell is leaving...It feels like a breath of fresh air. I know I've pushed myself to maximum capacity, feeling like I just did a two hour workout in a physically and mentally draining 20 minutes...and every time I leave, I'm reminded, it's so worth it.”

"PSKC is an amazing thing...and you my friend are an awesome motivator and teacher!"

"I have more confidence in myself, and know more about myself since I have joined the PSKC family. Pushing the limits of strength and endurance is something I didn't know I could do until Dale was standing there telling me that I could (yelling it at me, actually)! I feel privileged to be a part of something like this. It is Something Bigger, Something Better than just a gym."

"PSKC is more than great exercise it's training for whatever life throws at you. I not only feel stronger physically but, mentally. Anyone who trys PSKC wil say this is what I've been looking for and this is what my body has wanted and needed my entire life. As for Dale as a trainer well there's not words great enough. This is what he was meant to do. He won't give up on you and he won't let you give up on yourself, I'm proof of that lol.... his energy and positive thinking is contagious everyone at PSKC pushs and encourages each other, I feel like I can do anything when I'm around all the wonderful people at PSKC. Even though my brain tells me I can't use a 44 lb kettlebell Dale won't let my brain tell my body I can't and he encourages me and I do it . Thanks Dale, Dave , Monica and everyone at PSKC you mean more to me than you could ever know."

"PSKC is awesome. I'm excited and dread it at the same time. I never knew that I could push myself as far as I do when I'm at PSKC. I love the feeling of accomplishment when I finish a work out. It kick's my butt everytime. But because of you Dale, you make everyone feel welcome and comfortable and anyone at any stage in there fitness can fit in. You are a positive influence. I love your training style."

"All I can say is that I am doing things I never dreamed of! You, Dave and Monica are my driving force. So thankful to Tiffany for introducing me to this crazy place! Love it."

"So I'm swinging my kettlebell, doing a PSKC workout at home, and my Olivia says, " wow mom, your arms are getting big like daddy's!" Hahahaha- okay So, my 6 yr old has a BIG imagination..... But I'm hanging onto the compliment!!"

"I havent got on the scales during this challenge on my paleo diet... however, I couldnt wear the jeans I normally wear as they fall off. I am thinking at least 15 lbs"

"So Tuesday was my first official class at PSKC. I have to admit that during the class I thought there was NO way I could make it through. And I definitely had thoughts that I'd never do it again! But after I finished and the gasping stopped I had a great feeling of accomplishment! Now I can't wait to go back. The trainers are incredible and really push you! Also, I want to thank someone (I didn't catch her name!) who saw me strugglin through my last round and said, "I'm going to do it with you!". She completed an extra round just to help me through! What an awesome display of teamwork! She didn't know me from Adam but cared enough to put forth the extra effort. I can't tell you how much that meant! I can't wait to see her so I can thank her in person! I hope I can do the same for someone else!"

" I am extremely thankful to have the opportunity to train with so many great like-minded individuals. Although I haven't been a member very long, I already feel like part of the family. It's so refreshing to actually look forward to working out again"


Man I can't thank you enough for PSKC. Like you, and probably the majority of pskc'ers, I crashed down mentally and fell into a rut when I graduated. High school sports to college football to pharmacy school to....? I found myself on the treadmill of monotony. I was craving something to be passionate about. Anything. Then I started at pskc and it literally turned everything around. What started as a great workout quickly led to being part of a family of passionate people who genuinely care for one another. I mean, I get my ass kicked every day by my 50yr old workout partner named The Machine and I love every second of it. The workouts led me to pskc but it's the people who keep me coming back. Thank you!"

"Like most of us down here...I went from endless hours of practices, soccer, basketball, and softball in high school to endless hours of work and the real life! I didnt have time to hit the gym as much as i wanted or needed to. Of course days turn into months, months turn into years of doing nothing. After the last baby and being 32, i was determined to do something. Signed back up to the Life Center and some classes..and slowly got back into the groove. At 35, i found myself loving to run and a few months later...i found PSKC!! I am now in the best shape of my life and enjoy every moment if it! Even with 3 kids and their endless practices n homework now...PSKC is my "me" time! Kudos to u Dale and thank u for giving us an awesome place to workout! I am truly blessed to have u all as my family!

Tuesday, February 22, 2011

"Beauty and Strength of Which His Body Is Capable"

Wes has been killing it lately, especially tonight executing razor sharp form. 
"It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."

You can't really argue with Socrates. Have you even come close to reaching your true mental and physical potential? Do you think you're past your physical "prime"? Are you fine with that? Subconsciously have you given yourself permission to slowly slip weaker and softer as the years go by?

Don't quit is the time  to become the strongest and healthiest person you can become...within you is the capability of unparalleled mental and physical strength.

Les learning she can hold on a bit longer than she originally thought...

Stop living in the cage of self limitation and self image. Don't give yourself permission to give up, to say it's too tough, to say it's not for me. If you just believe in's amazing what the body can do and become. Only through a constant test of self imposed limitations can you really discover.

I've been reading a lot about Mark Twight and Gym Jones and one quote I find myself reading over and over again....

Do what needs doing. Imagine. Create. Lead. Step out. Do something to make you value yourself. Do something to make you believe in yourself."
-Mark Twight

What are you doing to make yourself believe in yourself? Those who attend PSKC on a consistent basis know the answer this question. Do you?

All it takes is the courage to step through the door just'll be welcomed with open arms. We will give you all we have as long as you do the same. 

Hope to see you tomorrow at the Wednesday 5pm intro. And for those who've been slacking on the know where you belong.'s an article that is extremely worth the read regarding the state of modern fitness..

Sunday, February 20, 2011


The supplement game can be a tricky temptress....

Throughout college I worked at a pretty popular gym in the Columbus area...I started working at the desk and then progressed to become a personal trainer. It was one of the best jobs a college kid could have. Being at the gym it seemed the majority of my time was immersed in the bodybuilding magazines which are supported by the multi-billion supplement industry. It seemed every month there was a marvelous new product that would make you "HUGE" or make you "CUT" or perhaps "HUGE and CUT". The temptress promised an easy out...just pay some money take our magic pill and you'll become strong, ripped, cut, diesel, beasty...

Long story short it seemed any money I made went right to the supplement companies to make me "HUGE and CUT"....all I really ever got was "BROKE" and my piss stunk something fierce sometimes. It wasn't until several years later I that realized nothing is more important than a solid diet, plenty of rest, and training the way we do at PSKC. If you don't train hard, get plenty of rest, and eat right...everything else is pretty much a waste of time and money....

Supplements mean exactly that...they are supposed to "supplement" or add to an already sound nutritional plan. Use the money you would spend on supplements and buy all organic/natural meat and foods...God put everything on Earth to make you big and strong...

But I will say matter what you're diet (or lack thereof is) need to be taking, let me rephrase that, you need to be bathing in FISH OIL. That's's not manufactured in some lab in Thailand through secret ingredients of tiger penis and rhino's taken right out from our friend the fish.

But why take fish oil? Basically it's the miracle cure for EVERYTHING. Heart health, brain health, fat loss, my favorite is the anti-inflammatory properties. Don't believe me? You shouldn't by the should do your own research and experimentation. But here's a few links... you're hooked. The next question is how much? I know some of you have told me you're already taking fish oil and can't really tell a difference. Here's the trick...the 2 pills a day from the Wal-Mart brand our no where close to the amount you should be taking. Why? Wal-Mart is awesome for getting dog food and tampons....but it's not too cool to get your fish oil from because it doesn't have the good stuff in it...EPA and DHA. Unfortunately, not all fish oil is created equal. 

Below information is taken from

Q:  Why do I need EPA and DHA?
A:   You only need a quick web search for this one, because there is a wealth of information on this subject.  Fish oil is not a magic bullet, but there are an infinite number of well-documented benefits for a whole host of lifestyle diseases and conditions.  The short answer is that EPA and DHA are specific types of polyunsatured omega-3 fatty acids.  Your body cannot produce these fatty acids – you must get them from the food you eat, or via supplementation.  EPA and DHA are natural anti-inflammatory agents, and as such, play a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few.
Our typical diets are rich in another type of pro-inflammatory polyunsaturated fatty acid called omega-6.  When our dietary intake of omega-6′s far exceeds our intake of omega-3′s, our bodies experience a wide range of negative consequences, all with the underlying cause of increased systemic inflammation.  Minimizing dietary intake of omega-6 fatty acids, and supplementing your intake of omega-3 fatty acids, helps to reduce inflammation, and the wide range of downstream effects.
Q:  Is there an ideal EPA to DHA ratio?
A:  This isn’t particularly important – but a supplement in the general neighborhood of 1:1 would be a good find.
Q:  What else should I look for in a fish oil brand?
A:  First and most importantly, squeaky clean ingredients.  This means your fish oil should be free of soy (including lecithin), dairy, wheat, rice, sweeteners or other artificial ingredients.  (Visit ourSupplement Evaluation Checklist for more information.)
Then, look at the EPA and DHA amounts per serving – that’s far more important than the “total fish oil” amount.  A concentrated source means you have to take fewer pills or teaspoons a day – it’s more efficient, and makes it more likely that you’ll actually take your recommended dose each day.
Finally, decide whether you want a liquid or capsule.  We prefer liquid, because liquid forms are often more concentrated than pills, and don’t have the additional ingredients found in capsules or pills with enteric coating.  (Some find the coating on fish oil pills irritating, even allergenic.)
Q:  What fish oil brands does Whole9 recommend?
A: The brand we take personally is Stronger Faster Healthier’s OmegaMaine.  We’ve tried lots of other brands, and like quite a few (including Carlson’s and Nordic Naturals), but we choose OmegaMaine for three reasons.
-First, the ingredients are squeaky clean – no soy, dairy, wheat, sweeteners or other artificial ingredients.
-Second, it has more EPA and DHA per teaspoon (1.8 grams!) than other high quality brands… and at a lower price per gram*.
-Third, it comes in five palatable flavors (lemon, tangerine, mint, chocolate and vanilla), and all taste pretty darn good… for fish oil.
*Click the OmegaMaine link above and automatically save 10% on your order.  (Our discount code is “Whole9″.)

And trust me I'm not trying to get you to use OmegaMaine's product because I get a referral for it...I want you to use it because I use it and it's the best out there. Let's compare and contrast...

Wal-Mart sells a product called NatureMade

This is probably what most of you are taking and think is enough. From their website "every 2 softgels contain 600 mg of EPA & DHA (360 mg EPA/240 mg DHA)".

Let's compare that to the OmegaMaine product:

As you can see OmegaMaine has 3600mg of EPA/DHA...6 times the amount.

Well just exactly how much do you need to take a day? The answer is it depends....depends on your bodyweight and your diet. The more you weigh and the worse your diet is...the more fish oil you need to take in order to counteract your super inflamed guts. Lose weight and clean up your diet, the less fish oil you have to take. As for me I take 6 teaspoons a day of the Omega I said you need to bathing in it. But please don't take my word for it....I'm not qualified and/or certified to give you advice...all I can do is tell you what I do. 
But Dale...tell me exactly how much I need to take. Okay, here's what I'll need to know how much you weigh and how much EPA/DHA is in the fish oil you're taking. Plug it into this calculator and be prepared to be amazed...

See...I told you you need to be taking a lot...

So does it make a difference? can I tell? Well I can tell when I don't take it that's for damn sure. My joints sound a mixture of old school Metallica and Sasquatch running through the woods snapping tree twigs on the it definitely helps my joints and recovery from workouts..and that's good enough for me. 

Thursday, February 17, 2011

Importance of Self - Talk

I've been reading, watching, and experimenting a lot with the value and importance of self-talk. "Self talk" is that little voice in your head that does one of two things:
  1. It enables you to be super human
  2. It enables you to be a super dousche bag
Okay, maybe that's a bit of a gross exaggeration. But the main point is this...what you are constantly telling yourself in that little brain of yours will make all the difference in the world.

I'm a huge fan of Mark Twight and the philosophy behind his creation Gym of the fundamental tenets is derived from Aristotle;

"You become what you do".

Roughly meaning that if you subject yourself  to tough demanding physical training (the "do") you will become a mentally and physically tough person, it's the difference between knowing you're up to the challenge versus thinking you're up to the challenge. But there's a very important step before the "do"'ve got to think you can do it first...

Your thoughts become your actions, your actions then in turn create the end result of the person we want to become. What you think and what you tell yourself as you engage in that internal dialogue makes all the difference in the world. You've got to believe in yourself can't've got to believe you can do it. Failing/quitting is not an option.

How many times have you said and/or heard "there's no way I can do that", "I'll never be able to rope climb/pullup/whatever", "that's just too much"... well no shit you won't, because you just ingrained in your brain the defeatist attitude. You've quit before you've tried, you've given yourself permission to coin a term from Mark Twight you've "created a cage of self-limitation". (plus it's just annoying to be around people who are incessantly negative, people who talk more about what they cannot do versus what they can do)

You have no clue what your body can do until you release your mind from the negative chains and flood it with positive self talk.

For example, box jumping. We were messing around yesterday with doing some high box jumps...which could have had some pretty bad consequences if you failed on the box jump (busted shins or falling on your ass) which can elicit a fear response. So prior to the jump there's a significant amount of self talk going on...
"damn that's high, I can't clear that",
"if I fail I'm going to bust my shins pretty bad"
 "just don't hit your shins"..

So if I attempted the jump with the thoughts of "just don't hit your shins" ...guess what will probably happen? I'm gonna donate a little DNA on the corner of the box. But why?

Greg Amundson (one of the original practitioners of Crossfit who also has impressive military and federal law enforcement credentials), using rope climbing as an example explains it like this:

The conscious and subconscious brain will either promote or inhibit athletic performance. If I tell myself consciously, “I don’t want to fall off the climbing rope,” my subconscious brain in fact hears, “I want to fall off the climbing rope.” This is because the subconscious does not hear the negative tense. By telling yourself what you don’t want to manifest, you actually create a blueprint for exactly what you intend to avoid.

So what do I need to do instead? Flood your brain with nothing but positive actions and thoughts. Do not allow any negative thoughts whatsoever...because you will just derail yourself. Bascially, pysche yourself up...personally I start slow and build up...something like
"I got this, I can do this" repeated over and over and over and over...until 2 seconds before the jump there is absolutely no doubt that I'm going to clear that box. My brain tells myself (or vice versa)
"you got this f#$ker, jump your ass off, you're one springy white boy".

The above example speaks to self-talk prior to engaging in an activity, but it's also the most important factor while you're knee deep in "the suck". When you're in the middle of one of the grinding god awful workouts, what is going on inside your head? What are you telling yourself? Are you focusing on how tired you feel, how your lungs are burning, your muscles are gorged with lactic acid, the thought of one more rep/round is this what you're allowing in your mind?

For example, let's say the workout was a hot lil number like 150 burpees for time. Utilizing positive self talk what would we need to do to tame this beast? It starts in the beginning as soon as you see the workout on the board. Do not allow yourself to think "this is going to be awful", "I can barely do 15 burpees, let alone 150", "I'll never get through this".

Instead as soon as you see you and think.."nice, this is going to be a good one", "I'm going to plow right through this", "I can do this"...repeat it over and over and over until the clock starts.

Now what do we need to do when we're in the middle of this beast? Set small goals and keep moving, do not allow yourself to think of the entire workout...just keep knocking down the small targets. For example, starting off just do as many as you can do in a row...and as you start to fatigue,  just keep saying "I can do one more, I can do one more". Then when you finally have to stop for a couple of breaths...focus on your breathing..control it, deep long strong exhales. Pick a certain number of breaths 4-5, then get right back on it and pick your next goal. So if I got to 30 burpees before I had to stop...should I allow this thought to enter my brain..."shit...120 more to go, I'm only a quarter of the way there...there's no way I'll ever get there"? Hells to the no... this is what do you do...

One foot in front of the other brother...I'd set my next goal, I'd think "okay I'm gonna do 20 more before my next break". Then get down and get back up one rep at time...and always count down not up, 20-19-18-....3-2-1. And just keep saying.."I can do this, I can do this, I can do this". After you get your next 20 down, set your next goal and keep banging them out one burpee at a time.

A recent participant who went through Mark Divine's SEALFIT course, provides the following advice on how he learned to focus:

"Don’t focus on what’s left in your race or workout, don’t even focus on those around you, just focus on the next step. One foot, one rep, one stroke after another. Incorporate focused breathing to relax and invigorate your body—then carry on."

And before you know're done..and more importantly you have a terrific sense of accomplishment for donig so. You willingly (you even paid to do it!) subjected yourself to a harsh physically and mentally demanding workout that 95% of your peers don't have the strength and/or courage to do. And each and every workout you learn something about yourself....subconsciously you are training yourself to deal with harsh demands. Granted they are in a safe gym environment, but I guarantee that when the shit hits the fan in your real life you will know how to deal with it, and not only deal with it, but you'll know you'll be the one standing in the end...

Start now...only permit positive thoughts to enter the brain..."I can do this, I can do this"....over and over again...I will see you at the foot in front of the other brother...

Tuesday, February 15, 2011

Inspired Effort..


TONIGHT WAS AMAZING...If you missed you it, you missed one of the most inspired and determined nights we've had at PSKC. Everyone fed off each other's energy and pushed one another to levels thought impossible a few short weeks ago.

It started by reviewing the swing technique. The swing can be the best exercise you've ever done...if done correctly..but it takes constant work and technique refinement. Tonight we focused on engaging the lats at the top of the swing...Why?

  1. It forces you to engage your entire body and maintain a tight vertical plank position at the top of the swing
  2. By engaging the lats, it will prevent you from hyper extending. Always remember stacked structural alignment "shoulder over hip, hip over knee, knee over ankle". 
After the technique portion we moved into the strength portion of the workout focusing on two fundamental movements, the clean and press and pullups. 

Diane clean and pressing the 20kg bell

We did 2 X 1-3 ladders combining both this is where it started to get interesting. After the swing technique starting clicking with people, they were challenging each other to pick some heavy bells up...then bang out some pullups. 

Then it got pretty kick ass....the main effort was a descending ladder workout 10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Snatches w/s
Wall Ball

Everyone burned and sprinted through this workout...not resting between exercises, getting after it..pushing the pedal and everyone elevated the intensity level in the process. And the best part of the night was the end when everyone joined together and cheered the last person through the workout...together as a team. 

Thank you guys...this definitely lets me know where are on the right track. The future is blinding bright for you all...look how far you've come. Imagine what will come in 4-6-8 months from all starts with setting goals...and it looks like the Z-Beast is getting pretty damn serious..

Speaking of goals...big congrats to Jill...down 25 lbs! Stories like this are not the exception...they are the standard for the machines at PSKC. If you're out there reading this wondering..."Can I do this?..Is this for me?....the answer is YES. Now is the time for strength...for power..for self confidence...come join us...make the impossible possible. 

"Faith is taking the first step even when you don't see the whole staircase."

Tomorrow you can take the first step at the intro class...Wednesday at 5pm!

Friday, February 11, 2011

Biggest Loser Kettlebell Gurus?

Sorry Bob...this is just the wrong answer
Just because you're on TV doesn't mean you know what you're doing....with kettlebells it's important you know what the hell you're doing and what the hell you're talking about. Why? You can jack yourself up pretty quick if you don't learn the fundamentals of kettlebell training the safe and correct way.

Case in point...the trainers from TV's Biggest Loser. Now I'm not ranting against the Biggest Loser, I think it's great that there's a show out there focusing on getting people to be active and eat right, I take that back some of things they do on that show is flat stupid and demeaning and irritates me beyond end. I'm not a fan of yelling at people and forcing dangerously overweight and deconditioned people to run on a treadmill until they fall off...but I digress.

The main point is that there is a right way and wrong way to do things. And sometimes kettlebells get lumped into the "fad" category and every trainer out there thinks they can buy a dvd or watch a few youtube clips and all the sudden they have the ability to train people using kettlebells.

A while back Jillian came out with a "Kettlebell DVD"..and it went over like a fart in church. Even the LA Times wrote an article on how the form was all wrong..

And now apparently there's a youtube video floating around from the other trainer, Bob Harper showing the perfect way on how to completely butcher a Turkish Get Up..

Read the above the article and then bounce it off how we at PSKC teach it (via my instructor, Jeff Martone, owner of Tactical Athlete).

See what I'm saying?

If you really want to learn the RIGHT way, you need to get with someone who knows what the hell they're doing...and there's a few of us at PSKC who talk the talk and walk the walk.

See you guys at 11am on Saturday for another awesome Pain Clinic!

Tuesday, February 8, 2011

Get Ready for the Gauntlet!

QUICK SCHEDULE UPDATE: THIS WEEK'S INTRO CLASS HAS BEEN MOVED TO THURSDAY AT 5PM. No intro class on Wednesday, we rescheduled it for Thursday at 5pm. Make sure you tell your friends and keep spreading the word.


Stay tuned for full details regarding this Spring's PSKC Gauntlet Challenge!! Mark your calendars, Saturday May 21st! You will not want to miss the one of a kind kettlebell strength and conditioning competition. There will be a total of 5 events, prizes will be awarded to the overall male and females competitors and top
40+ male and female competitors. Events will be:

1) Max strict pullups for males, flexed arm hang (chin over bar) for females for time
2) 5:00 Kettlebell Snatch test (max reps in 5 minutes)
3) Max number of kettlebell goblet squats in 2 minutes
4) 1/4 mile kettlebell carry, followed by 1/4 mile sprint
5) Surprise finisher event

Plus your registration fee gets you a t-shirt and free pizza and beer when it's over...that's how we roll in Southern Ohio baby!

Troy is getting jacked! Amazing what a couple of months of hard work can do..

Monday's work was another Training Room inspired suffering ..6 minute non-stop sets of:
30 second intervals on each side non-stop (total of 1 minute of each movement) of:
swings r/l
cleans r/l
push press or jerk r/l
kettlebell one arm racked squat r/l
Kettlebell one arm row r/l
walkouts 1 minute
repeat 4 times...trying to move a heavier bell each time

Speaking of the Training Room; I'll be heading out to the "Dirty Jerzee" at the end of this month to attend their weekend certification. I've been following Uncle Mike and the crew since 2007 and am very excited to learn from the masters and bring back the knowledge to PSKC. 

Also, I've been afforded another great training opportunity...I was offered a slot to attend a Crossfit Level 1 Trainer Certification up in Columbus at Rogue Fitness. Just want to say thanks to all you guys...all of this wouldn't be possible if you guys didn't make my dream a reality.

It's a truly a pleasure to watch you guys become stronger, tougher, fitter, and healthier...I love things like the fact that the Z-Beast has to buy a whole new wardrobe, that the entire Staker family works out together, that new friendships/relationships are being formed, THANK YOU! See you all tonight at 6pm!

Sunday, February 6, 2011

Super Bowl Sunday Week in Review

Chris on the last couple reps of the 30 X Clean and Press team challenge
Lots of great stuff that went happened over the week...including one of the greatest quotes of all time. Back story = I'm a huge fan of the website "Strong Is the New Skinny" , the essential philosophy is to get change people's (women especially") minds/attitudes about working out and training....that being strong is a helluva lot better than being weak and "skinny". And to celebrate training hard, intense, and heavy...

So I'm constantly using that phrase - "strong is the new skinny". One of the hardest workers we have is Primetime (who just cleaned a 70lb kettlebell by the way) she was informing her husband that "strong is the new skinny"...he replied with "then traps are the new boobies"....instant quote of the week.

On Wednesday we did on the nastier workouts I've done in a while...a 7 round beatdown of:

7 kipping pullups
7 Snatches weakside/strongside
7 Slamball or Sledge
7 burpees
I used a 28kg bell and 20lb slamball and completed it in 11:51…I was on the floor for a LONG time afterwards...
The Wife back in action, cranking out the jumping pullups..not bad coming back from 2 broken arms a few weeks ago
Thursdays have been turning into team workouts/ we kept the ball rolling. We spend a good amount of time on refining the single and double kettlebell clean and press/jerk. Then we split people into teams and had a member from each team face each other by completing 30 X Clean and Presses as fast as possible. 
Seconds before the start..
Standard weights for females were 2 X 26lb kbs, males were 2 X 44lb kbs. If you choose a lighter weight, 2 minutes were added to your time and if you choose a heavier weight, you got to subtract 2 minutes off of your total time. Adding some intensity definitely increases the intensity...

Tiff killed it with a great time..
Then we ended the week with another great Saturday Pain Clinic involving batttling ropes, butcher pushes, wall ball, weighted situps, high pulls, ring dips, and racked step ups.

Brent attempting the Southern Ohio ninja warrior course..
Coach Ann Marie bringing the butcher home..
Built Ford Tough is prepping for the London Olympics 
never gets "easy"
Finally...being that it is the Super Bowl's some clips of what it takes to get there from my favorite players on each side...
Clay Matthews

James Harrison 
gotta love a guy who slams an idiot fan..see 0:39

Have fun tonight..and we'll see you either at 6 or 7 tomorrow!