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Lawrence Castanon
Jun 14, 20222 min read
The Palm Heel Strike - part 1 (instructional video included)
The palm heel strike is another easy-to-use anatomical weapon that you can use with very little effort. It's so simple to use that you...
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Lawrence Castanon
Jun 11, 20222 min read
Your 22nd Boot Camp Workout Is Here
Welcome to week twenty-two of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your...
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Lawrence Castanon
Jun 10, 20222 min read
Are you unwittingly making your kids sick?
What would happen if you ate these foods everyday: Donuts or maybe a couple of bowls of those yummy sugar-laden cereals like Coco-Puffs...
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Lawrence Castanon
Jun 9, 20222 min read
Self Defense Tip Of The Week: Legal Troubles
You did it! You defended yourself against an aggressive assailant, but now you might get charged with assault! What??? Defending yourself...
19 views0 comments
Lawrence Castanon
Jun 7, 20222 min read
Join Me For This Weeks Body-weight Exercise (exercise video included)
This weeks body-weight exercise is a great functional training exercise that works your neuro-muscular coordination, and your...
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Lawrence Castanon
Jun 6, 20224 min read
You Can't Out-train A Bad Diet (tips)
You can't out-train a bad diet. What does this mean? We have all seen gym advertisements, exercise machine commercials, and signs out in...
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Lawrence Castanon
Jun 5, 20222 min read
How To Throw An Uppercut Punch (instructional video included)
Uppercut punches are another crucial weapon to use when fighting in close. The best areas to strike with the uppercut punch are the solar...
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Lawrence Castanon
Jun 4, 20221 min read
You Don't Have To Do It Alone!
Let us get you into great shape in the shortest time possible. We offer a variety of fitness programs to meet your needs, including:...
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Lawrence Castanon
Jun 3, 20222 min read
Your 21st Boot Camp Workout Is Here
Welcome to week twenty-one of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your...
9 views0 comments
Lawrence Castanon
Jun 1, 20221 min read
Pre-diabetes: Do You Have This Insidious Condition?
Recently, a colleague of mine was telling me about his diagnosis of pre-diabetes. I was shocked, this dude works out every day, and is in...
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Lawrence Castanon
May 31, 20222 min read
Self Defense Tip Of The Week: What To Expect In A Real Fight
It happened! You tried talking your way out of the fight, but it didn't work and now he/she is coming towards you. This is everyone's...
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Lawrence Castanon
May 29, 20224 min read
Memorial day Workout: The Murph
Every Memorial Day I embark on a tough workout known as the Murph. In case you’re not familiar with it, the “Murph” workout is a CrossFit...
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Lawrence Castanon
May 28, 20221 min read
Get in the best shape of your life!
We offer a variety of fitness programs to meet your needs, including: Weight Loss Programs. Sport Specific Programs. Kid/Teen Programs....
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Lawrence Castanon
May 27, 20222 min read
Hook Punches From Lying On Your Back (instructional video included)
One of the worse positions to be in when defending yourself, is on your back with a bigger, heavier and/or stronger person above you. The...
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Lawrence Castanon
May 25, 20223 min read
Killing Kids, When Will This Insanity End! Can we prevent It from happening?
Yesterday, May 24, 2022, another disturbed young man (18 years old), walked into an elementary school in Uvalde Texas and shot and killed...
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Lawrence Castanon
May 23, 20222 min read
Your 20th Boot Camp workout Is Here
Welcome to week twenty of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own...
21 views0 comments
Lawrence Castanon
May 21, 20222 min read
Self Defense Tip Of The Week: Talk Your Way Out Of A Fight
Memorial Day weekend is around the corner. Time to get away for a short vacation, or go to your local bar/club to party like a rock star....
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Lawrence Castanon
May 19, 20221 min read
Tough Thursday Workout
Tough People Aren't Born, They Are Made! Today's Tough Thursday Workout is: Warm up: Dynamic stretches: 10 minutes, Then: 50 Squats 50...
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Lawrence Castanon
May 18, 20222 min read
Explosive Power And How To Get Some (exercise video included)
What is explosive power? Explosive power is defined as physical strength and force exerted quickly. The culmination of the strength,...
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Lawrence Castanon
May 17, 20221 min read
Hook Punch From A Kneeling-mounted Position
This week we cover how to deliver a hook punch from being mounted on the assailant. When this technique and position are combined, it...
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