Fitness

Exercise of the Week: Pushup Plank to Shoulder Tap

Apr 222 min read

Exercise of the Week: Pushup Plank to Shoulder Tap

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...

117 views0 comments

Try This Strength-Plyometric Superset To Increase Your Power!

Lawrence Castanon

Mar 262 min read

Try This Strength-Plyometric Superset To Increase Your Power!

Strength-plyometric supersets are designed to increase your power, and your ability to move explosively. This is a crucial attribute to...

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Fasting For Optimal Fitness Performance, Health, and Longevity (tips)

Lawrence Castanon

Mar 124 min read

Fasting For Optimal Fitness Performance, Health, and Longevity (tips)

When I reached my forties, I noticed a shift in my physical well-being. Unlike my younger years when I easily bounced back from injuries,...

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My #1 Core Strengthening Exercise (video tutorial included)

Lawrence Castanon

Mar 42 min read

My #1 Core Strengthening Exercise (video tutorial included)

This is one of my favorite exercises to build up a strong core, and abdominal region. If you have a weak lower back or abdominal muscles,...

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Lawrence Castanon

Feb 271 min read

Free Audiobook - The Short Fight

Free audiobook - The Short Fight

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Exercise of the Week: Kettlebell Clean & Press (video included)

Lawrence Castanon

Feb 212 min read

Exercise of the Week: Kettlebell Clean & Press (video included)

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...

105 views0 comments

Let's Train: My 20 Minute Low Impact Workout #2 (exercise video)

Lawrence Castanon

Jan 312 min read

Let's Train: My 20 Minute Low Impact Workout #2 (exercise video)

Members, are one of your New Years resolutions to get in shape? My low impact endurance workouts are designed to do just that. I will be...

94 views0 comments

Paying it Forward: the Story Behind My Free Resources for Self-defense and Fitness

Lawrence Castanon

Jan 132 min read

Paying it Forward: the Story Behind My Free Resources for Self-defense and Fitness

Have you ever wondered why I offer free training sessions, and a blog filled with self-defense and fitness lessons on my website? It's a...

117 views0 comments

Let's Train: My 20 Minute Low Impact Workout (exercise video)

Lawrence Castanon

Jan 102 min read

Let's Train: My 20 Minute Low Impact Workout (exercise video)

Members, are one of your New Years resolutions to get in shape? My low impact endurance workouts are designed to do just that. I will be...

110 views0 comments

Unleash Your Best Self in 2024 with Our Fitness Programs!

Lawrence Castanon

Jan 11 min read

Unleash Your Best Self in 2024 with Our Fitness Programs!

Hey! Are you ready to crush it in 2024? Dive into our awesome fitness programs and let's make this year epic! Get into the best shape of...

95 views0 comments

Receive the Gift of Strength and Confidence this Holiday Season!

Lawrence Castanon

Dec 23, 20231 min read

Receive the Gift of Strength and Confidence this Holiday Season!

Still searching for that perfect gift? How about the gift of fitness and self-defense for yourself or someone you care about? Introducing...

86 views0 comments

Get Instant Neck and Shoulder Pain Relief with this Simple Stretch

Lawrence Castanon

Dec 21, 20232 min read

Get Instant Neck and Shoulder Pain Relief with this Simple Stretch

Many people experience the pain of "tech neck," a condition that causes chronic pain in the neck and shoulders. It occurs comes from...

106 views0 comments

This Exercise Will Strengthen Your Back And Remove Back Pain

Lawrence Castanon

Dec 5, 20232 min read

This Exercise Will Strengthen Your Back And Remove Back Pain

The low back is one of the most important areas of the body to exercise, unfortunately, it is also one of the most neglected. Part of the...

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Eating Tips For A Healthful Thanksgiving

Lawrence Castanon

Nov 19, 20232 min read

Eating Tips For A Healthful Thanksgiving

The holiday season can be challenging for folks trying to maintain a healthy lifestyle. Before Thanksgiving even arrives, some...

93 views0 comments

Exercise of the Week: Two Balance &Stabilization Exercises (video)

Lawrence Castanon

Nov 14, 20232 min read

Exercise of the Week: Two Balance &Stabilization Exercises (video)

This weeks Exercise of the Week is actually two exercises designed to help you increase your balance and stabilization. Whether you need...

110 views0 comments

Crucial Strategies to Protect Your Children from Online Predators

Lawrence Castanon

Nov 3, 20233 min read

Crucial Strategies to Protect Your Children from Online Predators

Last week our local law enforcement charged and arrested 16 individuals for preying on juveniles online and soliciting them for sex....

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Avoid the Holiday Weight Gain this Season with These Strategies

Lawrence Castanon

Nov 1, 20233 min read

Avoid the Holiday Weight Gain this Season with These Strategies

Holiday weight gain is a common concern that many of us face every year. The combination of social gatherings and indulgent treats often...

115 views0 comments

A Guide for Men to Optimize Their Testosterone Naturally and Unlock Their Peak Performance

Lawrence Castanon

Oct 22, 20233 min read

A Guide for Men to Optimize Their Testosterone Naturally and Unlock Their Peak Performance

Guys, are you losing muscle, getting weaker, and/or fatter? Then you may be suffering from low testosterone. Testosterone, a vital...

119 views0 comments

Exercise of the Week: 3 Stretches to improve Your Performance (instructional videos)

Lawrence Castanon

Oct 20, 20232 min read

Exercise of the Week: 3 Stretches to improve Your Performance (instructional videos)

This week's "Exercise of the Week" is a series of three flexibility exercises. This method of training increases your strength,...

110 views0 comments

Inspiring Lives Through Martial Arts & Fitness Scholarships

Lawrence Castanon

Oct 15, 20231 min read

Inspiring Lives Through Martial Arts & Fitness Scholarships

When I was a child, my first martial arts teacher recognized my need for training (I was getting bullied a lot), yet I couldn't afford...

145 views0 comments

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