*Two new options for HeadSTRONG Athletes*

1. Pay-Per-Class

After much thought and many requests, I have decided to give HeadSTRONG Athletes a Pay-Per-Class Option. This option is for those who are not able to commit to a regular class.

Each class will cost $20 and payment is expected at the start of each class. Since each class is limited to 8 people, please call me (910-231-5011) 24 hours in advance to reserve your spot. Remember, if your schedule permits, with a 4-week commitment, class rates drop down to $15!

2. Semi-Private Group Training

Many people don’t like training in large groups so I am introducing an alternative option. If you have a few friends that would like to commit to an exercise program based on true fitness, talk with me about semi-private sessions. There is a 3-person minimum for these classes and a 1,2 or 3-day per week (Monday, Wednesday, Friday) schedule can be set up. This option is excellent for those committed to certain sports (tennis, golf, soccer) or who just like to workout with their friends.

Each 3-person class will cost $40 per person. Each 4-person class will cost $30 per person.
A 4-week commitment is needed. Please call about scheduling. (910-231-5011)

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

The Kettlebell Swing

"The KETTLEBELL SWING is the foundation of effective Russian kettlebell training. It teaches the hip thrust, compressed breathing, rooting, “wedging”, and the summation of efforts skills essential in many kettlebell drills as well as military, martial arts, and athletic applications. The swing maximizes muscular endurance of the back and waist, factors critical to lower back pain prevention. The swing is a powerful lower body strength builder and the cornerstone of effective conditioning." ----Borrowed from the RKC Manual

Kathleen and Adam Practicing the Kettlebell Swing

Almost every student that has come to the Launch workshops has never seen or heard of a kettlebell before. Imagine the eyes I look up to after demonstrating the swing for the first time. It is a ballistic move that you would assume would kill your back if you didn't know better. When I first began reading about the swing, I too was in disbelief. How could bending over and swinging a heavy weight help my back and make me strong. Luckily I had enough trust in my mentors to jump right in and give it a try. One year later, here I am, a walking billboard for the power of the kettlebell. Strong, Flexible, Lean, and Back Pain Free! Physical Therapists, Chiropractors, and Trainers all across the world are preaching on the positive effects of this simple exercise. Now it is your turn to give it a try!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Classes Begin!

We have finally begun! Classes started this week and people are loving the workouts! Gone are the days of weight machines and treadmills. If you really want to train your body to be ready for everyday activities and excel in athletics, it is time to take a new approach to fitness. At HeadSTRONG Athletics, we combine the fluidity of tried and true bodyweight exercises with the power of the kettlebell, sandbags and heavy ropes to create functional exercise programs that turn you into the machine. Professionals, housewives, physical therapists and recreational athletes are all benefiting from our training. You should be one of them!!!!

If you can't tell, I am very excited about this! Here are some pics from our first classes:

Inchworm Pushups: Great for core strength and stability and upper body strength.

One Arm Rows (left) and Front Sandbag Lunges (Right): Doing 1-Sided exercises like this shouldered sandbag lunge has great carryover into everyday life. Rarely are we ever weighted evenly (grocery bags, yardwork, tennis swings). Train in ways that mimic your life!

Turkish Get Up: A most outstanding exercise for every muscle in your body. Do it slow! Do it Right!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

NEW CLASS SCHEDULE

*** NEW SCHEDULE ***

HeadSTRONG Athletics offers a variety of classes and programs to fit your schedule (See below for class descriptions):

Note: The TA class at 7:30 am is broken up into a 1, 2 or 3 day per week option.

Monday Wednesday Friday
7:00-7:30 am Sprinter(M) Sprinter(W) Sprinter(F)
7:30-8:30 am Tactical Athlete 2(M) Tactical Athlete 2(W) Tactical Athlete 1(F)
8:30-9:30 am Tactical Athlete 3(M) Tactical Athlete 3(W) Tactical Athlete 3(F)

4:30-5:30 pm Resolution(M) Resolution(W) Resolution(F)
5:30-6:30 pm Tactical Athlete 2(M) Tactical Athlete 2(W)


LAUNCH: A thorough and safe 2-hour introduction workshop that teaches you the basics of kettlebell use. Use Launch to power up your own workouts or as a stepping-stone for other HeadSTRONG Athletic Classes. All kettlebells will be provided for in-class use. Class limited to 6 people.
Dates offered: Sept. 13th 10am-12, Sept. 20thth 10am-12, and Sept. 27th 10am-12
Cost: $35 for 2-hour workshop. Present clients come for free!


RESOLUTION: The most comprehensive 12-week exercise and nutrition weight loss program in Wilmington. It is inevitable that you lose body fat and gain lean muscle with this program! Classes are 1-hour each.
Start Date: TBA
Times: Afternoon Class Option: Monday, Wednesday and Friday at 4:30 pm (Must have at least 5 people for classes to begin)
Cost: $750 for 12-Week Program (Prices will go up to $950 in December so take advantage of this special pricing now!)

TACTICAL ATHLETE: A Strength and Conditioning Class for those who are not afraid to push their limits. This class is for all levels of athleticism and abilities. Classes are 1-hour each. Classes limited to 8 people.
Start Date: Ongoing
Times: (Please see schedule, as this may be a bit confusing. Pick an option that best fits your schedule.)
#1 Morning: Friday at 7:30-8:30 am (1-day per week class)
#2 Morning: Monday, Wednesday at 7:30-8:30 am (2-day per week class)
#2 Afternoon: Monday and Wednesday at 5:30 pm (2-day per week class)
#3 Morning: Monday, Wednesday, Friday at 8:30 am (3-day per week class)
Cost $15 per class

SPRINTER: A 30-minute Express Strength and Conditioning Class for those who don’t have much time to spare but want to reap the rewards of the kettlebell. Classes limited to 8 people.
Start Date: Ongoing
Times: Monday, Wednesday and Friday at 7:00 am
Cost: $10 per class

Each class (except Launch) requires a commitment of 4 weeks. I do this for two main reasons: 1. So that you are accountable for maintaining a consistent workout schedule and 2. So that we have a consistent number of people coming to class (not too many, not too few).
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Building up Steam

This past weekend held another awesome Launch Workshop. We were successful at converting more women into swingers (kettlebells, that is). Everyone really enjoyed the instruction and workouts and plans on coming back for more. Thankfully, my buddy Tim Anderson was here to help out with this one. It is always helpful to have more eyes so that one on one attention can be given.

There is one more Launch class before regular classes begin. I am really looking forward to really getting the moving. My hope is that more recreational athletes around the Wilmington area will pick up the kettlebell and realize the power it can bring to their sport. Soccer, tennis, roller derby (yes, we do have one in the port city), triathlons...you name it. I cannot think of one activity (including backyard horseshoes, that could not benefit from kettlebell training.

The next scheduled Launch will be September 13th, Saturday, at 10am-12. I am going to start limiting the number of people in Launch to 6. This will give me the ability to be more vigilant. If you have a group interested in Launch, please contact me to set up a date that works for you.

"The man who gives up accomplishes nothing and is only a hindrance. The man who does not give up can move mountains." ---Unknown


Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Coaching for Success

"Experience is the teacher they will remember." -Fran Rudolph

When I first began to toy around with the idea of doing group kettlebell classes, my head was spinning in five different directions. I had post-it notes on every surface imaginable...computer, notebooks, datebooks, you name it. Each contained short scribbles that would make no sense to anyone but me. I cannot say that I have completely broken that habit but I am on a path that is far more organized and planned out than when I started.

It has been my lucky break to have Fran Rudolph walk in to the gym and want to start a personal training program. About three sessions in, she brought up the idea of doing a trade out for some life coaching sessions. I had been to a coach one other time because I felt like I was taking on too much in life at once and needed to figure out what my priorities were. But this time was different. This time, my head was on straight but I had no idea how to reach my goal of starting HeadSTRONG Athletics without the guidance of a coach. The post-it note trail would have kept building and all great ideas would have been hidden in the shuffle. And so my life coaching experience with Fran began.

Going to a life coach is different than talking with a counselor...especially in my experience. Fran actually took on the role of a business coach and editor in my case; though, that is the exception and not the rule. I actually saw Fran as more of a mentor, having gone through the start of a business herself (Today Coaching). We spent about 2 hours almost every Friday going over the details of a business and marketing plan so that I could start HeadSTRONG with confidence. And that I have. I have been able to reach a balance between family life, personal life and my career. (My main concern when starting HA was not having enough time to be an attentive mom and wife) The response thus far has been wonderful and I feel like all the hard work is paying off.

In life, there are going to be times when you have the focus and strength to see your goals through to the end without outside help. More power to you if you can do this and accomplish what you have set your heart on. Then, there are bumps in our path that require a hand holding. It was necessary for me to find someone to hold me accountable. Knowing I had an appointment with Fran kept me on track and got me where I am today.

If you have trouble making exercise a habit, maybe you need a coach too. Turning towards a professional for training will bring results faster, safer and you will have more fun doing it. It would be my greatest pleasure to be that personal training coach and guide you towards physical achievement. Come join the team at HeadSTRONG Athletics and find your new path.

Fran Rudolph is the founder of Today Coaching located in Wilmington, NC. I highly recommend her guidance for any situation you may be facing. Without judgement, she will lead you down the path towards happiness, respectfulness, serenity and confidence. Call her today!

Fran Rudolph

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Second Launch

Despite the fact that there were only two people in this Saturday's Launch class, it was a big success. The two Elis(z)abeths were natural athletes with awesome attitudes. Each of them picked up the Swing, TGU and Press very quickly. They have decided to take it a step further and sign up for the Tactical Athlete classes. Thanks you two for joining me and making my Saturday that much better.

Anyone who is interested in attending a Launch class but cannot make the times listed (Aug 30th 10am, Sept. 3rd 5:30pm), please call me. More dates will be listed soon. You can even get your own group together for a private Launch. Minimum of 5 people, please. 910-231-5011.

On that note, check out this video of the Russian Kettlebell Challenge Certification that I went through. This one was actually in Denmark but it was similar to my experience. And yes, it was that hard.


Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.