Your new body awaits

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Next Step Conditioning Systems on Shape Magazine

Check out the November 2009 issue of Shape Magazine, page 122. Coach James Bowman makes the excellent contribution "Knock Out Flab for Good". As an experienced Martial Arts instructor, Coach James details how including a modified martial arts training circuit can help the fitness enthusiast overcome those flabby sticking points. Of course, he mentions both our home Bainbridge Island and Next Step Conditioning Systems. Way to go Coach! Don't miss it.

And now it's the kids' turn

On this gorgeous Friday September 25th, 2009,the Ordway "Otters" Elementary School held the Jog-a-thon. The event raises much needed funds for the school PTO. In this time in which schools are taking a beating with budget cuts, every penny counts.

Runners from kindergarten to 4th grade participated enthusiastically. The Otters were a bundle of energy and determination, ready to give it all and have fun. They had 20 minutes (kindergarten had 15) to complete as many laps as possible around the track. Parents and teachers marked the t-shirts with stripes for every lap completed.

It was awesome and inspirational seeing those kids with the readiness of a race horse. There was no stopping them. Beads of sweats, puffy red cheeks, arms flailing, they all ran to their fullest.

Coach James Bowman, Coach Kat, Coach Vance, Patsy Sanders, and yours truly Coach Izzy had the privilege of preparing them the day of the race. The energy was contagious and we felt honored to have been part of the event. Please enjoy the video recapping the day. You know what they say about a picture being worth a thousand words....

See you on the exercise floor

Coach Izzy

Don't tell me they intimidate you!

It's been about two week since I posted the video of our Bainbridge Island gals toying with Kettlebells, Olympic Weightlifting, and other non-traditional, not-lady-like forms of training. The response has been overwhelming with a significant number of women finding inspiration and willing to try something new. For those who missed it, here it is again.

Amid the kind words, There were a few responses, that had me thinking. They reflected anger, contempt, and a level of frustration that could only be triggered by touching a deep nerve.

In essence, we were labeled as irresponsible for exposing women to "that dangerous training". Further, the poster mentioned our weights were fake since he/she was convinced all kettlebells were painted black. Of course, the responses were conveniently sent anonymously and though they were sent at intervals with different fictitious addresses, they all contained the same IP address. I wonder if a group of people gathered to rag about the video and then decided to take turns sending their angry messages from the same computer.

Did I take it personally? Not really. After many years of being attacked for exposing the fallacies in the field and bringing innovation, I have learned to develop a thick skin and not let the anger contained in the messages get to me. Instead, I took it as a sign that things are going well. It has happened before, and it will continue happening in the future. When you are on the lead, there are many who will gladly take you down, and not because it is competition, but because they cannot get there themselves.

I am not talking about me, I'm talking about our women power houses, the ones who have transformed their lives and put Bainbridge Island on the map through their sweat and effort. They are fit, strong, healthy and look great. Their accomplishments seem to make some people very uncomfortable and even threatened. I do not see the logic to it. It's not like they are going to show up and take your lunch money or anything.

To the one or many who think the modalities are dangerous, well, it will make you happy to know there's no such thing as a dangerous exercise. On the other hand, there is such thing as the poor understanding and poor application of exercise modalities and this is when things get messy. If you have suffered an injury from using them, it is either your fault or the fault of the one who was coaching you, but it is highly unlikely that the barbell or kettlebell ambushed you and twisted your joints.

By the way, if anyone thinks Kettlebells come only in black, it is time to get updated. Their increase in popularity has made them available in a wide array of colors and finishes. The bells cataloged as "fake" are 20 kilos (44 lbs) EACH and that YOU cannot lift them does not mean other people cannot.

I'm sure many of you have experienced something similar in which your level of physical accomplishments have intimidated and angered others. If you have a story to share, I'm all ears.

Until next time, stay healthy and strong.

Coach Izzy

The heat is on!

Strength & Power with the Bainbridge Island Fire Department

As always, Thursday June 11th was another great training day with the Bainbridge Island Fire Department. After our last cycle of agility and endurance, our focus was power and strength.

Many were expecting a traditional lift heavy-rest for 5 minutes-repeat scheme, but the session was anything but. By heavy, we were referring to the relationship of load-lever arm placed where it would have the least mechanical advantage while respecting the characteristics of the joints involved in relation to the load. Even with bodyweight exercises, the timing and leverage tested the strength and determination of our firefighters.

Did we say how contagious the energy is? If it could be bottled and sold, it would render caffeine obsolete.

Here is the recap of the day...

Did I mention the fire department had a very busy night and barely had any sleep? By the way guys, next time you pull a crazy duty night like that, give us the heads so we can modify the workout. We love your drive, but your safety is our highest priority. Thanks again for sharing your enthusiasm and energy.

Coach Izzy

Who you callin' old??

Exercise is touted as one of the most practical ways to achieve the much coveted fountain of youth effect. With the remarkable and positive changes the body experiences through exercise, more and more adults are turning to it in an attempt to improve their health, regain the energy of their earlier years, and slow down the clock.

It is always exciting to witness how through proper physical conditioning and lifestyle adjustments, pretty much anyone can enjoy life in good health with vigor and stamina. Don Chapman is one of such individuals with a remarkable story.

What makes his story remarkable is that Don Chapman started his strength training in what many consider "late" in life. Don had been suffering chronic back pains for several decades, had some weaknesses that compromised his balance and safety, and restricted him from certain activities he enjoys. Don has always been physically active but had never been introduced to resistance training, let alone lift a weight.

On Sunday June 7th, Don celebrated his birthday. He has been perseverant and dedicated to his strength training program for a little over a year. What he has been able to achieve has been sumarized in the video below.

Thank you Don, you are such an inspiration! Let them all know that it is NEVER late to be fit.

Coach Izzy

Who likes it HOT?

No silly! Get your mind out of the gutter! It's not about pastries, or whatever else popped in your head.

Thursday June 4 was one of those very unusual Pacific Northwest days in which the mercury breaks the 90 degree mark. No as humid or hazy as it would be in the North East, but with the sun high and strong this time of the year, you can definitely feel it.

Of course, when it comes to heat, who better to deal with it than the men and women from the Bainbridge Island Fire Department. No siree! They would not miss their session.

We ran our last agility/speed/endurance session of the cycle, so this was going to be a demanding session. Lots of fluids, cool shady spots during the break and excellent attitude dealt with the heat easily.

Here's a quick video summary of what transpired (no pun intended) that day.

Man, it's always a blast to be there! Comments? Questions? Fire away! (rim shot! I know, cheesy) Looking forward to next week.

Coach Izzy

Stop or my Mom...

I thought in this second Sunday of May when the world gathers to pay homage to those who undertake the maternal role in our lives, I would single out a group that is very dear to my heart.

Why? Because in well over a year since Bainbridge Island became my new home, I have witnessed this group transform not only their lives, but also the lives of those who mean the world to them. Yes, I am referring to the Moms who proudly don their Organic Muscle Farm T-Shirts and honor our studio with their energy, enthusiasm, and comittment.

This is not to say others have not accomplished similar feats, but this group I know personally and I can speak with complete confidence. I am not in any way trying to underestimate the efforts of the many of you who will immediately identify with this blurb, but again, I personally know this group. If you feel I'm referring to you as you read, and we have not had the pleasure to meet in this person, then kudos to you! I would love to hear from you and hear of your accomplishments. Back to the topic...

One thing I hear constantly is how kids are the future of fitness, sports, and how it is important to introduce kids to physical activities. There is truth to it, but it is not the absolute that gets portrayed. There's no denying the tremendous benefits of getting children physically active, and there's no doubt they will lead healthier lives in the future through exercise.

All of it is true... However...

All of it is meaningless without a strong role model to take charge and lead by example. Just like there's no deniying the benefits of exercise for kids, there's also no denying the powerful influence of the parents. Children may start a program with the best of intentions, but without the support of the parents, those efforts will be short lived. I'm not simply referring to the typical "Atta boy" type of the support, but rather, the type of support that comes through actions rather than words.

And this is where Next Step Moms come in. In a little over a year, these moms have enhanced their health, transformed their bodies, and wowed their families. They don't have to spend copious amounts of energy trying to tell their loved ones of the benefits of exercise, their results speak for themselves, quietly but powerfully.

It is a rewarding feeling to see husbands, partners, and kids (from school age to grown ups) show up in the studio to "check on Mom" and see her accomplish physical feats that makes them realize "it's time to catch-up to Mom" I love it when Moms school their husbands or grown-up, former-athlete kids and wipe the skeptic scoff off of their faces. Nothing says OWNED like getting your butt kicked by your wife or mother in front of the kids.

So a hats off Next Step moms! Your example will carry on, and even if you do not go preaching about exercise, you have already influenced your family far more powerfully than any other media ever could. You have given them the gift of health, you have boosted their motivation, and turned talk into action. Enjoy a well deserved day!

Coach Izzy

Yes, this is our home

It is currently one of those glorious days in Bainbridge Island. The sun is in full regalia, with the blue sky and beautiful backgrounds accentuating its brightness. It is amazing how days go from dreary to magnificent in a matter of hours.

After a long and gray winter, the promise of a warm and sunny day brings the hordes out their coves and filling public spaces. Expectations are high, but realistic. Every seasoned Pacific Northwest resident knows how the weather plays the courtship game, showing its best facade one minute only to teasingly retreat it the next. The common factor is that in both instances you need to wear your shades. When the sun is out, its commanding appearance makes you seek refuge behind the tint of polarized glasses, but the gray blanket trying to tame its glory also makes you squint and tire your eyes.

Ah, yes... Home. Where else can you appreciate the art of layering and the thrill of blowing off the dust of your sunglasses?

That was the case with this past Sunday. Kat and I ventured to Seattle's Pike Place market for lunch. Dressing in layers is an art form we have been mastering along with carrying a light backpack. Smart Wool is your best friend. The transition from the ferry vessel into the terminal is one that will test your prowess at layering and compact packing. The wind around the water front was chilly enough to require a vest and the Columbia Titanium shirt to be zippered to the top, but not so much to demand gloves, hats, or even a full coat.

Past 1st avenue it started to feel different. The temperature was a lot more comfortable in the absence of the wind, thus the need to remove extra layers, put them in the back pack, and unzip the shirt just enough to cool off. Kat and I decided to take advantage of the comfortable setting and after a nice walk around the city, we opted for Copacabana, a restaurant in the Market with outside seating on a balcony.

This is perhaps one of the best people watching spots in Seattle, with the service and the food adding into the experience. Though the balcony is impossible to miss from the street, most pedestrians ignore it and go about their business oblivious to the fact their oddities and indiscretions make them stand out, providing the fodder needed to incite conversation and giggles in the neighboring tables.

Ah yes... home! A mix of familiarity and distinctiveness, new idiosyncrasies counteracting the perennial sameness, a mellower pace, with the wild and the urban trying to co-exist... yep, that's our home... and we would not change it for anything in the world.

You Make Us proud!

Organic Muscle Farmer Margit Caine took part of the 2009 National Masters Weightlifting Championships on April 3rd, 2009. Margit traveled to El Paso, TX to join hundreds of other lifters from the nation to represent Bainbridge Island and Next Step Conditioning Systems.

Margit had an outstanding performance in a tough and competitive group. In this her only 5th competition, Margit took the Bronze home.

Not only that, Margit manage to once again, break 3 personal records (PR Snatch, PR Clean & Jerk, and PR Total) Her totals qualify her now for international competitions.

Margit loves the sport, and with a full schedule in the community and taking care of her four boys (doesn't she look GREAT?) she always manages to find a bit of time to squeeze in training. It is always a thrill to watch all the Caine boys (Husband Bill and kids William, John, Charlie, and Ethan) in the cheering section. Congratulations Margit. We are all proud of you.