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BC  // Posts tagged as "BC"

22 Nov Posted by in Graduates | Comments

Please Welcome, Jake!

Hey guys this is Jake one of our newest graduates. He has made some major changes to his life to get healthy that I’m very proud of him for. Before he came to me he decided he was going to make a big change to his life and his health. He sought help to quit […]


Week 5 of Front box squats

Now you should be getting comfortable in the body of the squat and staying very upright. This week we will be hitting the front box squats on Wednesday and Saturday. In Wednesday we are sticking with the 55-65% of your max front squat. If you have not worked up to that because you have been […]


19 Nov Posted by in Events | Comments

Jingle Bells with a Twist

Pentathlon Competition coming  to the Zone on Saturday, December 17th  starting at 11:00am. Linda from Iron Bell Fitness is running this competition  at our box  for the second year in a row. Vintage Mike and I are slowly bringing the KB community together with the Zone community. There will be 5 lifts – in this […]


18 Nov Posted by in Foody Friday | Comments

Quick Butter(less) chicken

This recipe was inspired by  Whitewater Cooks with passion by Shelley Adams.  I love their Butter Chicken Bowl recipe but I don’t always have the 5 hours to marinate and bake the chicken, so here is my quick version. This sauce is great to turn any leftover chicken or vegetables into an amazing meal. Saute 1/2 […]


17 Nov Posted by in Uncategorized | Comments


He we go folks, the most classic of classics, Fran!  Couple of keys to this workout, 1. sweat before you sweat.  You can’t go into this cold!  Make sure you are really warmed up and heart rate is up before you even start this or you will simply spike and die.  2. Have a plan, […]