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In my blogs you'll get: Weekly Fitness, Self-defense, Diet, and Health Related Tips and Strategies. Weekly Exercise Instructional Videos....
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Lawrence Castanon
- 2 hours ago
- 2 min
The Key to Reaching you Health & Fitness Goals
Do you ever look in the mirror and wish for a healthier, fitter you? Have you felt the frustration of unmet fitness goals, wondering why...
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Lawrence Castanon
- 3 days ago
- 3 min
Self-defense Tip: Strategies for Female College Students
College life is full of opportunities, but it's crucial to prioritize safety, especially for female students. Pictured above is a nursing...
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Lawrence Castanon
- 5 days ago
- 2 min
The Reverse horizontal Elbow Strike (instructional video included)
The reverse (or backwards) horizontal elbow strike is an excellent technique that can be performed when the assailant is behind you, and...
112 views0 comments
Lawrence Castanon
- Sep 14
- 3 min
Exercise of the Week: Barbell Back Squat
If you are concerned with fighting off a bigger, or stronger assailant successfully, you are going to need to get stronger physically....
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Lawrence Castanon
- Sep 11
- 1 min
Never Forget!
Our thoughts and prayers go out to the victims, their families and friends (including mine), whose lives were lost during this cowardly...
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Lawrence Castanon
- Sep 10
- 3 min
Self Defense Tip: Can Eating Right Help You Fight?
There is a direct correlation between physical performance and the type of food you put into your body. Just like a car, if you give it...
115 views0 comments
Lawrence Castanon
- Sep 7
- 2 min
This Kick Stops an Assailant in Their Tracks
This weeks self-defense technique is very simple to perform, and when done correctly will stop an assailant dead in his tracks. It is a...
120 views0 comments
Lawrence Castanon
- Sep 5
- 2 min
Exercise of the Week: Farmers Walk (video included)
This weeks maximal strength exercise is one of my all time favorite functional strength-endurance exercises. The farmers walk, also...
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Lawrence Castanon
- Sep 3
- 1 min
2 for 1 Labor day Special!
If you've been thinking about training, try out this special: Sign up for any program and your partner trains for Free! Learn more about...
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Lawrence Castanon
- Sep 1
- 5 min
Self Defense Tip: The Truth About Women Fighting Men And How To Win
My wife likes watching a TV show where a petite 90 pound lady regularly beats up all sorts of big tough guys, everyone from big US Navy...
127 views0 comments
Lawrence Castanon
- Aug 30
- 2 min
Shovel Kick to the Groin (instructional video included)
The most effective way to kick the groin is with the shovel kick. It is one of the best self-defense kicks in your arsenal. You can...
126 views0 comments
Lawrence Castanon
- Aug 25
- 2 min
Exercise of the Week: Kettlebell Single Arm Clean and Press (video included)
This week's exercise is called the single arm clean and press, and utilizes a kettlebell. It is a plyometric reactive exercise that is...
114 views0 comments
Lawrence Castanon
- Aug 23
- 3 min
Self Defense Tip: Can you learn how to Defend Yourself from books or videos?
With so many books and videos out there on martial arts training, the question arises, "can I learn self-defense from a book (or...
99 views0 comments
Lawrence Castanon
- Aug 21
- 2 min
Palm Heel Strikes from your Back (guard position)
This weeks self defense technique of the week is a crucial defense to learn in case you find yourself on your back with an assailant on...
117 views0 comments
Lawrence Castanon
- Aug 17
- 1 min
How to Perform Basic Boxing Punches for the Heavy Bag
Today's video I’m covering how to perform basic boxing punches on the heavy bag for correct technique. Performing them this way will...
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Lawrence Castanon
- Aug 16
- 5 min
Fitness Tips and Workouts for The Elderly
As we journey through life, maintaining our physical well-being becomes increasingly vital, especially as we enter our senior years. The...
109 views0 comments
Lawrence Castanon
- Aug 14
- 4 min
Self Defense Tip: Were You Really Taught How To Defend Yourself?
The terms "Martial Arts" and "Self-Defense" has almost as many meanings to them as there are people teaching them. The problem is that...
118 views0 comments
Lawrence Castanon
- Aug 9
- 2 min
Assailant Controlling you? Use This Technique To Get Them To Release You.
A scary position to be in is with a strong assailant controlling you, either by holding your arms, or holding you in a bear hug. However,...
122 views0 comments
Lawrence Castanon
- Aug 6
- 3 min
Overweight Children Are More Likely To Become Sick, Obese Adults
We love our kids. We all have hopes that our children grow up to be healthy adults, who are successful in their careers, meet the person...
96 views0 comments
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