<![CDATA[Personal Training In Federal Way - Blog]]>Tue, 20 Feb 2018 15:25:34 -0800Weebly<![CDATA[8 week boot camp! ]]>Fri, 13 May 2016 22:28:27 GMThttp://signaturekettlebell.com/3/post/2016/05/8-week-boot-camp.htmlPicture
SKB is excited to announce this year's 8 week boot camp! Together we are going to work hard and get healthy outside as much as possible.
For more details, please feel free to contact us!
Share this post with family and friends, let’s get the word out about how amazing these 8 weeks are going to be!
Let's dedicate this summer to getting in shape and becoming a Healthier Happier you!!!
We will be using unconventional training methods! Workouts will be in a group environment that will provide you an additional support system.
We will have our first meeting at Saghalie middle school near the track on June 1st at 7:25pm. You'll receive your participant packet and be able to ask any questions you may have. (Note, if you can't make meeting, get in touch so we can get you the information.)
Price per participant is $150.00 

<![CDATA[Extaordinarly Resolved Tactical Strength Challenge ]]>Mon, 25 Apr 2016 21:04:33 GMThttp://signaturekettlebell.com/3/post/2016/04/extaordinarly-resolved-tactical-strength-challenge.html
This past weekend was the April 2016 Tactical Strength challenge. A group of us had been training for this event three times a week for a little over 3 months. There were three events tied into one day, Deadlift for max weight, Flex arm hang for time for the ladies, max pull-ups for the men and finish with 5 minutes of Kettlebell snatches for reps. The SKB group consisted of seven people; Most of whom had never done anything like before. Each team member was eager to start learning how to properly perform each movement, to perform at the best of their current capabilities and even push beyond.  As a coach to be able to watch them grind through each training session, watch their confidence grow, witness PR after PR and see the relationships between each other grow stronger and stronger; I can’t help but hold my head up high. The week leading up to the challenge I could see the nervousness in each of them. They didn’t know what was to come and each had a goal they had set their sights on. When we showed up the day of the event, we, SKB, showed up! We did not hold anything back; we didn’t let a single participant not feel the cheers we have to offer and we did not hold back on our cheers. This is what it is all about. As a coach to watch a small group of people do something they didn’t foresee happening and sharing that with one another is what it is all about. This is why I simply love what I do! Each person did an outstanding job! I could not be more proud of them.  I held back the tears as I watched them crush each event. They all thanked me for my time and guiding them, but the real thank you goes to them. Thank you for trusting me and allowing me to be a part of this journey. Thank you for showing up each workout and giving it your best. Thank you for the memories and thank you for being a part of SKB! Thank you for representing SKB in the upmost professional and positive way. You all are the true meaning of fitfam! You are my people and each of you represented your hard work well! I only hope I represented you as well you represented me! We all have become stronger on many levels! Extraordinary resolve!
 Here's to training for October! 
Grow Stronger,
<![CDATA[Onnit Sale!!! ]]>Tue, 19 Apr 2016 20:55:02 GMThttp://signaturekettlebell.com/3/post/2016/04/april-19th-2016.html
The 72-hour semi-annual sale has begun! Save 20% on supplements, 18% on foods, 15% on fitness, and 25% on apparel.* PLUS, save an additional 5% when you spend $150 and an additional 10% when you spend $250. If you’ve been waiting to stock up on Onnit products, now is the time. Prices won’t be this low again until Black Friday. Sale starts 4/19/16 10:00 AM PST and ends 4/22/16 10:00 AM PST.

Onnti Sem-Annual Sale! Save Up To 25%!
<![CDATA[Kettlebell circuit class ]]>Tue, 12 Apr 2016 22:24:55 GMThttp://signaturekettlebell.com/3/post/2016/04/kettlebell-circuit-class.htmlThis class will take kettlebells, battle ropes, TRX, sandbags, resistant bands, Body Weight movements & blend them together to give you a workout that will shed fat, build endurance & lean muscle in a fun, supportive & positive environment that will leave you feeling confident & sweaty. This class uses timed intervals to keep you moving!
Kettlebell Circuit Class
<![CDATA[Emerging Technology in Fitness]]>Tue, 05 Apr 2016 21:12:45 GMThttp://signaturekettlebell.com/3/post/2016/04/emerging-technology-in-fitness.html                 I can remember the day I bought my first Ipod touch. It came with a program that was already installed for running. I was curious as to what this program was I discovered that I was now able to track my runs. I went out and purchased the sensor, the shoes, and off I went. I have never been one for running long distances, I was fit, but running was just in my routine until that day. In a course of a week I ran over 50 miles! I would do pockets of runs throughout the day, 2 miles here, 3 miles there. After a while, I realized I could look at my past runs and see how I was improving on run times; plus, I could invite friends to share my runs with and they could do the same, and which sparked a little bit of competiveness and drive. That one little program changed my life.

                  Its hard to not notice the huge growth of fitness technology. You walk into a electronic store and you will see that in every piece of mobile device or wearable device the center is fitness tracking, and its not going to slow down anytime soon. I feel that the growth is closely related to the real time feed back a person will receive while working out or doing some type of physical related activity, they now can easily access their efforts.  The advancement of technology is to the point now where you buy a wearable device, sync it to your smartphone, download to a computer, and then share it to a social media platform I where you will receive ‘likes’ and other words of encouragement from people you are friends with, and you begin to inspire them to do the same.  With this technology you can track your progressions, for example, you can see how much further you’re running now compared to a month ago, you can track your calories burned for the week to ensure your eating enough to keep yourself fueled.  The fitness related technology has allowed a person to actually see their efforts and achievements as they are working out.

                  There is a small amount of psychology that comes with having a device that tracks your fitness endeavors throughout the day. Like stated before, they are giving real time feed back, you can share your efforts with a friend on social media and receive positive feed back and with that delivers a sense of accomplishment. Some apps have little mini challenges you can participate in which have some type of reward if you beat out your competition. Also, within the app, there are medals that a person can achieve throughout their fitness journey, which give little goals a person can strive for. Technology in fitness is creating an extrinsic motivation for an individual to better themselves through health and fitness and they can see it happening as they do it.

                  I think we all can remember that first time we bought an app, or bought that new watch to help track our workouts, steps, and calories. We all can relate to how that little piece of technology delivers a motivational drive to finish out the day with meeting the goals we set for ourselves.  There are hundreds of apps, hundreds of devices a person can choose from; my suggestion is to find one that you can manage, find one that will work best with your lifestyle, and your goals. Most apps and devices will sync together and you can have different apps for different goals and they will all talk to each other. Everyday they will show you that you are becoming a better version of yourself. The world of fitness is still in the beginning phase of technogly and it’s about to get even better, more accessible, more affordable, and more motivational. 

Grow Stronger,
Coach Joshua

<![CDATA[Durability 1.0 workshop ]]>Fri, 25 Mar 2016 21:17:05 GMThttp://signaturekettlebell.com/3/post/2016/03/durability-10-workshop.htmlBefore the weekend hits, I wanted you to know that I am have a Durability workshop on April 2nd 1016 at the federal way community center.  the workshop will cover basic foam rolling for pre and post workouts, The Turkish Get-up, and squats. hope to see you there! have a great weekend and Happy easter! 
<![CDATA[Information overload ]]>Tue, 22 Mar 2016 22:46:38 GMThttp://signaturekettlebell.com/3/post/2016/03/information-overload.htmlWhat a great experience I had over the weekend! I just spent the last 4 days in San Diego at the Strength Matters Summit. What that means is for three days in a row I got the chance to sit and listen to some of the best of the best sharing their knowledge, insights and the passion they have for fitness, nutrition and life. Not all were fitness geeks such as myself; there was a fighter pilot, an Internet guru and a 74 year old man that has taken his lifestyle into his own hands, proving age is only a number when you train with purpose.
I am still trying to process everything I learned over the course of the last three days by reviewing my notes. One key thing being emphasized  by all speakers was to try and not tackle all your goals at once; rather take 1 thing at a time and run with it. Yes, I still have 9 other things I want to try but I am breaking them up. I have personal goals, a few new training approaches I would like to try and last but not least a few new technology based ones. I will get to them all but will focus on each goal individually making sure to give it the attention it deserves. This will help ensure I succeed to the best of my ability.
A lot like trying to map out your fitness goals, there is tons and tons of information out there. We all want that instant gratification, hell so do I! But may I remind you of the story of the Tortoise and the Hare... who wins? I challenge you to take one thing that you really want to focus on in your fitness journey, reminder there is no right or wrong thing as long as it is YOUR goal!

I would love for you to share with me what the one thing you’re going to focus on in your fitness!!

In Strength,
<![CDATA[Thoughts and Results]]>Wed, 10 Feb 2016 23:27:58 GMThttp://signaturekettlebell.com/3/post/2016/02/thoughts-and-results.htmlHow many times can you count in the last month you thought about skipping the gym? I know I do at least once a week. Do you listen to yourself or do you show up and complete a workout? I show up, and it usually is my best workout of the week.  I look back at my goals my “reason”. I have not only written my goals down, but I also have visualized them (Remember the what are you Aiming At Email). Did you know that even the way you think will have an impact on you in a positive or negative way while training? Well it does! 

Don’t Panic
Have you ever experienced getting worked up while drive to work because it seems that you hit every traffic light, get stuck behind a bus, or was cut off by another driver? Compare that feeling to a day the traffic was clear, lights are green, people know how to merge and your song is on the radio. What is the difference? You still made it to your destination right? Heres what will happen, on the bad traffic day your going to be in a mindset that creates negative thoughts, creates irritability for half, if not the whole day. You're going to tell everyone about it, and allowing it to manifest into other little situations. Hell people might even avoid you all together.  

What does this have to do with fitness you ask? How many times have you been on your fitness journey and then Bam! you're just not felling it anymore, you are not seeing results, you feel weak, tired and you start self talking to yourself in a negative way, “ What's the point of this anymore?”  “I was doing so good then “x” happened” “I just don’t know what it is I’m doing”. 

This type of thinking will bring your results to a screeching holt. Your body will react to it, seriously, your body will simply not perform to its highest ability and it will create a trickle down effect that will land you back on that couch and stress eating! “Well heres to next year right”! Wrong!! 

Self Talk 
When you start to feel yourself getting into a negative mindset you need to recognize it and self talk your way out of it. How do you recognize it when things start going downhill? Trust me you will know and show will others! Here are 3 way to self talk or reverse that negative mindset and keep on track of your goals. 

1. Choose a mantra.
To get started with creating a more positive self talk, choose one of two mantras you can use during your training. This could be a simple affirmation, such as "I feel strong," or the mantra "Go, Go, Go," or another simple, positive phrase you can repeat over and over

2. Practice multiple scenarios. 
Once you have developed the habit of repeating this phrase during practice to the point where it is automatic, start expanding the dialogue so that you have familiar and comfortable statements for a variety of situations during your sport. For example, if you are cycling and reach a hill, you might say, "I’m a great hill climber," or "I’ve done this before and it’s doable." If you get dropped from the pack you can say, "Anything can happen, and I’m definitely not out of this. Don’t let up.”

3. Create a positive mental image or visualization.
The phrases and words you choose should be those that you can immediately call up and create a visual picture of yourself doing exactly what you say. The image along with the words are a powerful combination that creates a positive message tied to a belief.

Like anything else in life, self talk takes practice. put once you make a habit of it, I can guarantee your fitness results and goals will be well on there way! Make it a point to practice self talk regardless of your mindset. This works you just have to try it and be consistent! ]]>
<![CDATA[Creating Memories]]>Fri, 27 Nov 2015 20:41:20 GMThttp://signaturekettlebell.com/3/post/2015/11/creating-memories.htmlPicture
"God gave us the senses to let us feel the love in everyone’s heart, not the illusions brought about by wealth." - Steve Jobs.

I find this to be more true everyday in my life. I have been to that point in my life that I worked myself to a point of pneumonia, and my heart giving out. This was just two months ago. I have not shared how this truly affected me mentally. I felt, like Steve Jobs said, that I have not finished reading the book of a healthy life.

I was chasing a materialistic life that,  what I thought at that time, was the road to happiness. Those materials things where not running through my mind. What was running through my mind was memories I had created with people that I loved, that I cherished,  the sounds of my children laughing while playing, & the feelings of adrenaline when doing something exciting  

I changed so much over the course of the three days in that hospital bed. I made a commitment to myself that I will never again choose a material dream of a life over creating memories with those that I love. I am choosing to create positive new habits in my life. I am strengthening my willpower. 

With this change I am devoting to writing more, speaking my mind and deliver content that you probably read about or heard about before, and that is fine. I am still going to allow my passion to flow through words, hell I am starting to make some videos along with writing.  I want to share with my knowledge, the travels I have been on in life and fitness. So, here it goes, a new chapter, a new journey, & I am ready.