8.25.2011

1000 Rep Challenge and the Green Monster

Before last nights group class I sent out a teaser message, 'tonight's class is brought to you by the number 100."


Of course when I arrived everyone wanted to know what I meant, some were not excited...all were not excited.  The concept was simple: perform 10 exercises for 10 reps.  At the end of one round that would total 100 reps.  Fair enough if that was the end of the workout, but it wasn't.  The objective was to complete each of the 10 exercises 10 times totaling 100 reps per exercises in the circuit, thus completing 1000 repetitions.  Oh yeah.


This was the circuit:
Squats
Push ups
Jumping Jacks
Lunges [10 on each leg]
Mountain climbers
Leg Raises
Hip raises
Side Lunges [5 on each side]
Burpees


I got a lot of slack for smiling during the session.  I can't help that I love what I do!  I can't help that I love watching people go from thinking they can't do something to not wanting to stop because they are so close to their goal.


The goal was 1000 reps and we came oh so close.  Most got to 800, with a couple tapping out at 700.  Grand total for the class was 4600 total reps.  And mind you this was all after a 15min warm up that included burpees, bear crawls, crab walks, chasing a reaction ball and jogging.    


I was beaming, very impressed with the effort and will of the ladies.  That is why next week we're going on  a field trip.  We're going to the Green Monster.  Not the world famous Green Monster located at Fenway Park home of the Boston Red Sox. No.  My Green Monster home of hill sprints, walking lunges up hill and various other torturous exercises. 


See you there!

AC
[BLS Member]

8.24.2011

Brash Life: Pursuit of Happiness

Register Now *B-IV Group Conditioning Classes*

Registration for fall is now open.  

BRASH Group Conditioning programs aka BRASH IV [Build.Burn.Believe.Brag] combines functional resistance training & sports conditioning to create a dynamic exercise experience.  BRASH IV will help you build a leaner, sexier more athletic body.  Using techniques from a variety of sport and training disciplines the BRASH IV targets not only the peripheral you but also your nervous system.  Improve your balance, coordination, agility, speed, flexibility, strength and power all while having the most fun you would ever think possible 'working out'.

Classes are programmed with an emphasis on sports conditioning.  You will progressively develop functional strength, agility, speed, cardiovascular endurance all while transforming your body 

Classes will be held Tuesday and Thursday evening at 8pm and Saturday mornings at 8am.  You have the option of registering for 2 or 3 classes per week in 1,2 and 3 month packages.  Preferred method of payment is through our secure paypal account.  The first class of the fall season will be Tuesday September 6th at 8pm [right after the long weekend!].   


Classes will be held at BLAST Athletic 374 Dupont Street- Main Floor between Bathurst St and Spadina Ave.  For those taking transit go to Dupont Station and walk west. There is limited parking out front, street parking is also available.  


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8.23.2011

Brash Life: Words to Believe

I ask not for a lighter burden, but for broader shoulders. ~Jewish Proverb


BRASH Fitness & Conditioning is on Facebook, Like Us!

Group Conditioning Class Starting Soon!

We've got a new Group Conditioning Class starting up very soon.  All details [location, dates, times] will be made available as soon as I have them. 


In the meantime check us out on Facebook and Like our page.

BRASH Group Conditioning programs aka BRASH IV [Build.Burn.Believe.Brag] combines functional resistance training & sports conditioning to create a dynamic exercise experience.  BRASH IV will help you build a leaner, sexier more athletic body.  Using techniques from a variety of sport and training disciplines the BRASH IV targets not only the peripheral you but also your nervous system.  Improve your balance, coordination, agility, speed, flexibility, strength and power all while having the most fun you would ever think possible 'working out'.


Group Conditioning
BRASH Fitness & Conditioning offers both small group [6 max] and larger group [max 12] conditioning classes.  Using functional movements, sport inspired conditioning and partner exercises, you'll burn more fat, build more muscle and have more fun than traditional group classes or bootcamps.  No two workouts are ever the same, guaranteed! 

8.22.2011

A Touching Tribute to The Coach Shawn Tompkins

A very touching tribute by HDNetFights- Inside MMA to honour Shawn Tompkins.  The 37 year-old MMA coach died suddenly last week of a heart attack.  Tompkins trained current MMA standouts Mark Hominick, Sam Stout an Chris Horodecki.  He also cornered for Randy Couture, Vitor Belfort, Wanderlei Silva, Jay Heiron, Forrest Griffin, Mark Coleman and Gray Maynard.


He passed away in his sleep, seemingly healthy.  Shawn's family had a history of heart disease.


Seriously sad news.  Condolences to the Tompkins family.  


Bones Says Relax

There are certain rules I incorporate into my life to help me stay focused.  You can see the list of rules here.  I'm going to start with 13- Meditate.  The rules are not actually numbered, there is no hierarchy, they are all equally important.


I'm a big fan of MMA [mixed martial arts] not so much for the fighting, but I respect the training, the discipline these athletes encompass.  One of my new favourite fighters is Jon 'Bones' Jones the current UFC Light Heavyweight champion.  I recently watched a video where he discusses meditation and visualization.  When talking about visualization he brings up a very interesting point.  He doesn't visualize the outcome or end of the fight but rather the closing moments, seconds leading up to the end of the fight.  


Meditation, visualization and relaxation are all techniques that I have been trying to incorporate regularly into my day.  Sit in a quiet room, better yet get away from your house or work.  Go to a park, down to the beach, or up on a hill, just get away from what might be making you stressed/ overwhelmed and just sit quietly.  Slow your breathing, think, don't think, clear your mind that is completely up to you.   


Try it.  5, 10, 15 minutes is all you need.

AC
[BLS Member]

To B Or Not To B

I choose to B, x IV.


There are IV B's associated with the BRASH Fitness & Conditioning/ Brash Life philosophy, they are: Build, Burn, Believe and Brag.


BUILD
As far as BFC goes this is quite simple, build muscle.  By now you've probably heard that the more muscle you have the more fat you'll burn.  If you haven't, you have now.  Muscle is active tissue, meaning it is constantly working  and renewing itself therefore requiring energy (calories).  The more muscle you carry the more efficient you become at burning fat.  Even at rest you will melt fat away.  Weight training is a vital component to building muscle, thus burning unwanted fat.
Build, in terms of the Brash Life is slightly different.  We're talking building confidence.  Many people start off an exercise program because of a low self image [that's why I did!].  Weightlifting not only helped change my body, but it changed my life.  As you progress in your program and your goals change, as you watch your body adapt, get stronger, leaner, more badass, sexy, you cannot help but feel better and confident.  

8.17.2011

A Little Q&A Time

Here a just a few answers to questions I'm asked frequently.


Why the name Brash?
Honestly, it's just a name I've been using since college.  Everything is Brash.  Brash Entertainment, Brash Since '82, Brash Fitness and Conditioning and now the Brash Life Society.  I believe the word Brash fits me very well.  Well my definition at least.  *See About BRASH*  I'm a very competitive person, to a fault some may say.  Doesn't matter if I'm playing a sport, taking a test, participating in a workshop, playing a board game, I want to be the best, I want to win.  But I'm never cocky or arrogant, those are traits I despise in people.  I believe arrogance is a result of low self confidence, and that's not me.


What's Your Training Like?
I do some form of physical activity everyday.  My training regime changes frequently but I try to get at least 3 resistance training workouts and two conditioning sessions every week.  I do mobility and flexibility work everyday along with a long walk a few times per week.  


On top of that I love to play sports [ball hockey, soccer, softball and basketball] not been very active in those areas as of late, but trying to get out there. 

Why? [More About Me]

Far and away the best prize that life has to offer is the chance to work hard at work worth doing. 
-Theodore Roosevelt



Not that I like to talk about myself, but there are a few things I thought you should know- to get more insight into who I am and why I do what I do.


I work, live and play in Toronto.  I grew up downtown sandwiched between Little Italy and Little Portugal [like a cod fish panini], which is fitting seeing as I am half of each.  As a kid all I wanted to do was draw super heroes and play!  Myself and the neighborhood kids would be out playing baseball on the concrete diamond until we couldn't see the ball whip past our feet.  *side note* That concrete diamond is now gone- new police division coming soon*  


Luckily for me I was a very active child, because my eating habits were horrendous.  I would make the most awesome ice cream sundaes [Mmmm]- cookie crumbs on the bottom, layer of ice cream [yes I said layer, meaning more to come], more cookie crumbs, another layer of ice cream, some more cookie and topped off with some chocolate sauce.  Oh, and I forgot to mention this was made in a soup bowl!  Milk and cookies was another vice of mine.  I would clean out a whole row of cookies in those PC Decadent boxes.  There are only three rows in a box, needless to say a box would only last three days.  If I didn't play sports, run track and cross country I would have been an overweight child stat.  My competitiveness and my athletic ability coupled with my friends being very competitive and athletic kept me from being extremely overweight.  I believe this whole heartily.  

8.11.2011

The BRASH Life

WHAT THE HELL IS “THE BRASH LIFE”?

Firstly, I can tell you what it is not.  It is not the American Dream.  It is not perfection.  It is not an ideology passed down from century to century. 

What it is however, is your life, your way to its ultimate potential.  That means working at the job you love, sharing laughs and time with the people you care most about, enriching your life with art, music, culture, food and travel.  And most importantly taking care of your most prized possession…your body!

You may be asking yourself, “why should I listen to you?” Beats me.  Maybe you shouldn't.  Do I live the Brash Life? I am on the same journey as you.  I am striving for the same dreams, health and happiness. 

But if you could use some tips on how to get in great shape and have fun doing it, I think I can help.  I actually practice what I teach [I will never preach to you] I train hard, eat clean and I’m living my life, my way.


Join the BRASH LIFE Society.


-AC
[BLS Memeber]

About BRASH




ARE YOU BRASH?

brash | braSH

I.  One who lives according to their values and passions.
II. A person who exudes confidence; knows what’s important to them and tries like hell to live a fun, fulfilled, meaningful life.
III. Is engaged.  Constantly learning, evolving and improving.
IV. A person actively seeking an athletic, well-conditioned body, and a more holistic lifestyle.


What Is Brash Fitness? 

Brash Fitness is a dynamic strength and conditioning program. We have designed our program to be a diverse and inclusive system incorporating many different training methods and modalities including but not limited to; weightlifting, body weight exercises, kettle bell training, climbing, throwing, Olympic lifting, sprinting, plyometrics and agility drills. By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, in everyone from elite athletes to sedentary office workers. We focus on functional movements and specific sports conditioning in our programming because it challenges the body’s hard drive [muscles, heart, lungs] and software [brain and nervous system].


What makes Brash Fitness different from other exercise programs?

What makes Brash Fitness so different from any other exercise program is our programming. We combine functional strength training with kettle bell training, calisthenics, plyometric, agility drills and traditional form of cardio. By incorporating exercises and drills from all these different modalities we are able to create a dynamic fitness experience.

At Brash Fitness you are coached through your fitness journey. Proper instruction plus proper execution equals optimal results. We don’t fill classes up just to maximize the bottom dollar, resulting in a poor experience for our athletes. Smaller class sizes means quality instruction and a more personal touch to your training. There are no aimless wanderers or treadmill channel surfers at Brash Fitness, be prepared for an intense guided fitness approach.

Additionally, working in a group setting with like-minded individuals creates a symbiotic effect (people responding and feeding off of each other’s drive and pushing themselves further), and you are always under the supervision of certified trainers, making sure that your form is correct during these movements.

Can any join Brash Fitness or is it for experienced athletes only?

Absolutely anyone can join Brash Fitness because we can tailor our programming to individual skill levels. That is one of the best things about our program versus big group fitness training and bootcamps.  There is no such thing as a one size fits all training approach. Everyone’s different, with different needs and skill sets, at Brash Fitness we can help you pin point what those are and adjust accordingly.  Every move is scalable and therefore every client can complete every class within their skill level while still having an intense workout experience. This is great for not only meeting their individual skill level but also for aiding in building confidence and exercise adherence.   

Many of our clients go from never having worked out to becoming avid runners and cyclists, adding additional disciplines to their training like yoga, boxing and martial arts and joining recreational sports teams.

What is the number 1 piece of advice you give to new and potential clients?

The number one piece of advice I give new and potential clients is the same advice I give all my athletes: Have a long term goal. This is how you need to think about your training. Of course, you need to have short-term goals along the way and be ready to adapt at any time. But if you train just for the sake of training you probably won’t be that much stronger or look significantly different a year or two from now. So pick a few goals, like eliminating sugar from your diet or doing 20 chin ups or losing 30 pounds or being able to hold a front plank for 3 minutes or whatever. The decision is yours but you should at least have something you are chasing to make your training more purposeful.

Goal setting is a priority at Brash Fitness.  Many new and experience trainees miss this valuable tool. The Brash Fitness program put major weight on setting goals, reaching goals and making new goals.


IV B's of the BRASH Fitness
Build - We're not just talking muscle here, we also build confidence
Burn - Torch fat, melt it away.  Release those toxins, negative energy floating around.
Believe - Believe the hype, your own hype.  DREAM BIG!
Brag - Let the world know what you've accomplished.  


The IV B's further explained [HERE]


The basic rules of the BRASH Fitness

*We train, we don't workout
*Do as many bodyweight exercises as possible  
*Push, pull, flip and slam heavy things  
*Perform daily mobility and flexibility work
*Avoid machines at all costs 
*Sprint, jump, crawl and climb
*Have no fear [there are no mistakes]
*Play
*Spend more time and train barefoot
*Eat clean [no processed foods]
*Drink lots of water and little anything else
*Get lots of sleep and relaxation
*Meditate
*Don't get too stressed out and take things too seriously
*Laugh and smile often
*Make plenty of time to have fun and enjoy life
*No whining 
*Take time to help others [get better]
*DREAM
*Show Off


WHAT NOW?


Meet your Coach and check out the Programs we offer and
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