Holiday Hours

The Studio will be closed December 25&26. There will be regular classes Christmas Eve. We will also be closed January 1, 2013!

Sheri

Starting Dec. 2012 “Tibetian Rites” class M,W,F at 8am

The Tibetan Rites are a series of 5 yogic movements done in unison with the breath. Each movement is completed up to, but not more than 20 times. Once you learn all the movements, along with a simple vinyasa movement I teach between each, and some specialized breathing techniques at the end the Rites should take 20 to 30 minutes to complete. Optimally, they are done each morning, soon after arising, but are beneficial whenever done!

The Tibetan Rites have been practiced for thousands of years by monks, yogis and yoginis, and those who have learned them. They are my favorite way to pull myself all together at the beginning of my day. I feel like I am having a “staff meeting’ with all my body parts in the process of completing the Rites. I find that I have a clearer mind and generally more energy when I habitually do the Rites.

The benefits of a regular practice of Tibetan Rites are immense, just as Hard-Style Kettlebell drills include cardio, strength, and flexibility at the same time Tibetan Rites benefits the BODY (both muscular-skeletal, and internal organs), MIND, (reducing stress) and SPIRIT (Feel good, be happy!) at the same time! While the flexibility and coordination have obvious advantages, the practice of moving quietly with the breath has a calming effect on the CNS and respiratory system as well as controlling heart rate and turning off (or down) the “mind chatter”. The emotional and spiritual effects are very calming and de-stressing for most people!

Dr Oz did a show recently showing the benefits of doing Tibetan Rites. http://www.doctoroz.com/videos/tibetan-rites-practice OMG! It has gone MAINSTREAM! OK, then more people can benefit from an ancient methodology…gotta’ like that!

Tibetan Rites classes are INCLUDED for all students paying monthly, or are $20 drop in (ANYONE IS WELCOME!) or $15 each if if purchased as a pack of 10 for $150. Remember that I still offer a great referral program! If you refer someone and they buy training, you get 1/2 of what they spent on your next month or package! You can also use that credit for Private Sessions! Awesome, right!?

New Swing classes are a hit!

The new Tuesday/Thursday 5pm Swing classes began in Mid-September and they are a HIT! The focus of these classes is, of course, the Swing, but the Turkish Get Up, Dead Lifts and other basics are also introduced and covered. The idea is to get a good workout while learning the basics to hone your Kettlebell skills. Advanced students are welcome and encouraged to come at 5 for a good Swing/Basic skills hour and stay for the Tuesday/Thursday Advanced Skills and Drills Class for a KILLER workout!

The new Tuesday/Thursday 6pm Advanced Drills and Skills Classes are also a HIT! Students who are ready, willing, and able come together to work on the fine points of each drill and train their bodies to new levels. Like Mark, “Riff”, Reifkind says “It’s all easy until it gets heavy.” Thursday nights can get heavy, so the form must be there to support it! Strength is a skill and can be learned!

School is Back in Session, with New Classes!

Well, I have returned from Burning Man and several students have returned from vacations and are getting their kids back in school.  There was a small, but not insignificant flood in the Studio while I was gone…a BIG THANK YOU TO BETH G!  She helped keep everyone afloat (pun intended) while I was away.  YAAY!!

Remember that we have added two new classes.  Tuesday and Thursday at 5PM  Swings and Get-Ups!  These will be similar to our Monday workout and are perfect for beginners and advanced students alike.  Tuesday and Thursday at 6pm becomes Advanced Drills and Skills.  If you are really into pain you can totally come at 5 for Swings and Get-Ups and then stay for Advanced Drills and Skills for an AWESOME two hour workout!

 

While Sheri is at the Burning Man Festival 2012!

Hello!

It is time once again for me to be off to the Burning Man Festival with my Fire Performance Troupe, Flameology.  I will be out of the studio from August 27th until September 10th, 2012.  In my absence classes will be led by Beth and Lucia.  Jennifer Szabo will teach a hoop/juggling skills class on Monday, Sept. 3rd and Tuesday, Sept. 4th at 6pm. 

There will be NO class on THURSDAY MORNINGS! (August 30th/September 6th).

While I am away, classes led by students are to be considered “Open Classes”.  Roughly translated, that means “No Lifeguard On Duty”.  These classes are intended for experienced students to continue their workouts with fellow, more experienced, students.  NOT for new students.  *Attention New Students!!! I have let you all know if you are ready to workout without me*.  

PLEASE TEXT OR CALL THE CLASS LEADER IF YOU ARE COMING TO A CLASS!  (I do not want them to have to drive across town if there will be no one in the studio!)

Lucia  702-806-2798 –  Tuesday 9am,  8/28 – Wednesday 9am, 8/29 – Friday 9am, 8/31  – Monday 9am , 09/03  – Tuesday 9am, 09/04 , Wednesday 9am, 09/05  – Friday 9am, 09/07

Beth 702-561-2610  –  Monday, 8/27 9am – Monday, 8/27 6pm – Tuesday, 8/28 6pm – Wednesday, 8/29 6pm – Thursday, 8/30 6pm – Wednesday, 9/5 6pm – Thursday,9/6 6pm

Jennifer 702-606-9739  –  Monday, 9/3 6pm HOOPS/JUGGLING SKILLS – Tuesday, 9/4 6pm HOOPS/JUGGLING SKILLS

When I return, I am adding two additional classes:

TUESDAYS and THURSDAYS at 5pm SWINGS AND FUNDAMENTAL SKILLS.  These classes will focus on the “Center of the Kettlebell Universe”, the SWING, as well as the “First Star”, the GET UP, and various squats and dead lifts.  These are the RKC basics that have been said to take “5 minutes to learn and a lifetime to master”.  These classes are essential for beginners, and I HIGHLY recommend them for anyone looking to burn fat, build long, lean muscle, and endurance as well as revisit the basics.  The way we learn ANY skill is through:  Education, (learn how to do it from instruction, books, videos, etc.).  Practice, (DO IT!).  Review, (learn it again…it will be different now that you have some experience).  Practice.  Here is the most important part…REPEAT!  You get the idea…each time we return to the learn how step, we get something new based on our experience level and the more we practice and get more experience…..it it a cycle that keeps repeating!

This means that TUESDAYS and THURSDAYS at 6pm will become ADVANCED DRILLS AND TECHNIQUES.  These classes will focus on, you guessed it, advanced kettlebell drills and techniques.  Students are welcome to come at 5pm to brush up on the basics and burn some kcals (remember that when done correctly, swings burn around 22 calories per minute…that is about the equivalent to running a 6 minute mile!) and then stay for the advanced class!

If you would like to check out equipment while I am gone READ THIS! 

Let me know as soon as possible what you would like to use.  First come, first served…I have to keep it simple people!  I may ask you to bring said checked out item to class with you to class if you are coming…it depends on the item…just ask and we will figure it out!

Friday Augist 3rd “Open Workout”

It is finally time! Sheri and her daughter, Julia, are facing the Zombie Infested 5K in Seattle! www.runforyourlives.com

I will be leaving Friday morning, running Saturday and returning Sunday evening.  Jen will lead the Friday “Crazy 8” . This means that Friday’s class is an “Open Class”…workout at your own risk…No Lifeguard is on Duty…I do not reccomend beginners come to a “open” class. I will set up the circuit Thursday night…I am thinking “ZOMBIE” Theme!

ENJOY THE PAIN!