In the blogs you'll get: Fitness, Self-defense, Diet, and Health Related Articles. Weekly Exercise Instructional Videos. Weekly...

Welcome to week eight of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own...

Having powerful shoulders serves many purposes. Whether it's to escape a hold, deliver a knockout blow, or just carry stuff around the...

By now you've probably been bombarded with all kinds of diets, and supplements that are supposed to help you lose weight. If you've tried...

I love to share my knowledge of self-defense, fitness, and all things health related. I have no problem freely sharing this education in...

The first defense we are going to cover is slipping a punch. This defense works against a straight punch to your face (i.e., sucker...

Now with New Year’s Resolutions in full swing, I get this question a lot. There are all sorts of diets with studies showing their...

Balance is the most important physical attribute that you can have. Numerous studies have shown that balance training reduces injuries,...

Whether it's the schoolyard bully, the work bully, or the thug on the street ready to assault you, they all have one thing in common....

We offer a variety of fitness programs to meet your needs, including: Weight Loss Programs. Sport Specific Programs (including...

Wishing you and your family a Happy, Healthy, and Successful New Year.

We begin our segment on defenses. You may have noticed that up to this point I have only written about offensive techniques. That's...

Welcome to week seven of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own...

Wishing you and your family Happy Holidays! Sincerely, Lawrence Castanon, #theshortfight

We love pecans here, they're so healthy for you. So why not make a healthy whole food plant based pecan pie that's incredibly delicious,...

All movement originates from your core. This superset will help you increase your ability to move quickly and explosively when defending...

An easy way for an assailant to control a smaller, weaker person is to grab their wrists. This method of control works because the...

Welcome to week six of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace,...

The other day at the park, I saw a young lady running with earphones on. As she made her way from the track to the parking lot, a car...

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...