Check out Core Stix, the new fitness system that was developed here in Pittsburgh by Penguins Strength and Conditioning Coach Mike Kadar. It’s being tested in Pittsburgh with great results!

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When we began the challenge I started on all white or light stix. Even squats where a challenge! By our final week, I was able to do 50 squats using blue or heavy stix. Through progressive movements, I was able to build a solid muscle foundation.Also when we began the challenge, I was barely able to complete 8 burpees. Now, I can perform 50 in under 4 minutes! Additionally, as a casual jogger, I was able to shave 7 minutes off of my 5k time in only 3 weeks.Everything has improved.. my balance, stability, flexibility, mental clarity but most of all my confidence! Additionally, I have more overall energy, sleep soundly though the night and wake up refreshed no longer with aches and pains! Core Stix kept me in a ‘challenge and support’ state. Once you get a feel for the Stix and trust them, you can really start to go deeper into each workout!

I was able to lose 17 inches and 5 lbs in 12 weeks while using Core Stix. Areas where I lost were my:

Arms: 1″
Chest: 4″
Waist: 5″
Hips: 4″
Thighs: 3″

Cassandra, you’re a star!

Update: Talking to Cassandra this morning and she’s lost another 5 pounds… that’s a total of 10 pounds!

The post Core Stix Challenge Success – Cassandra Buncie appeared first on Core Stix Fitness System.

Preview Chris’s Training on Core Stix at 17:15

The art and science of fight training is in the midst of a revolution, thanks in part to Core Stix, a revolutionary piece of equipment beloved as much by professional athletes as it is by everyday users. Core Stix has been gaining more and more notice in recent years and was recently featured on HBO 24/7 as part of the training regimen of WBO Junior WelterweightChampion Chris Algieri, who will be fighting future Hall of Famer Manny Pacquiao on November 22.

As befits someone with a M.S. in Clinical Nutrition, Algieri has taken a similarly technical, yet holistic approach to training and conditioning, orchestrating a high-intensity workout meant to improve endurance, speed, and power. Core Stix has been integral to this effort. Though the Core Stix equipment appears simple — it consists of a base with a series of detachable rods of varying resistance — its virtue can be found in its extreme versatility and the way in which it allows fighters to train a wide variety of striking movements at a natural rate of motion.  According to his strength and conditioning team, Algieri has been using Core Stix to improve his overall metabolic conditioning, his localized muscle endurance (allowing him to throw more punches per round), and his rotational power and speed.

“Very few single systems allow fighters to train in a whole host of biomotor abilities the way that Core Stix does,” stated Tony Ricci, a Fight Performance Coach and Algieri team member who created the first fight-specific Core Stix training program with Algieri nearly two years ago. “You can train the cardiovascular system, local muscle endurance, strength, power, and speed. You can do prehab and rehab work.  And you can vary the intensity for a uniquely individualized workout.” This is what Ricci loves most about Core Stix, in addition to its scalable, yet variable exercise options.

However, where Core Stix really shines for fighters like Algieri can be found in how it allows them to accurately mimic and train a variety striking motions in a way that improves their speed and punching power.

“Usually a machine dictates the range of motion,” explained Doctor Michael Camp, Head of Strength and Conditioning for Team Algieri. “However, Core Stix allows a natural range of motion on many strikes at fight-realistic velocities while still applying resistance. You can take one of the white Stix and fire out a right hand and it doesn’t inhibit the range of motion. You can’t do that on machines and you can’t do that on free weights. Core Stix also allows for all the rotational movements associated with a strike to be achieved naturally. With Core Stix, you can rotate the same way you would for any punch.”

Dr. Camp noted that he and Ricci’s favorite uses of Core Stix are the wide array of core rotational movements and the high velocity explosive deadlift due to its ability to improve triple extension.  Because this is where power, speed, and rotation are generated, it is extremely useful in improving fight performance and is an integral part of Algieri’s routine. In fact, that is one of the ways that Core Stix has been most valuable for Algieri as he prepares for his fight with Pacquiao.

“Core Stix has really helped Chris improve his rotational power, speed, and driving force from the ground up,” stated Doctor Camp. “He’s so well conditioned on his own that he doesn’t need as much heart rate work, so we use Core Stix to improve power and driving force.”

“What Team Algieri is doing is marrying the old style of skill training with advanced performance training protocols and nutrition,” Ricci concluded. “We’re complementing traditional methods with new techniques, strategies, and science… and Core Stix is a part of that. This is the future of fight training.”

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Here is what I have learned about making changes.

Don’t Make Assumptions!

I thought that everyone who was close to me would automatically support my efforts. This was NOT the case. Let’s face it; people grow comfortable with you, just as you maybe grew comfortable in your complacency. If you change – does that mean they have to? Change for some is scary and doesn’t feel so great.  There were several occasions that jealousy or uncertainty about my process turned into hurtful, biting words and sarcasm from people I would never think would be unsupportive of me. But that can and does happen. It’s a shame for sure, but as my confidence grew, I learned how to confront these individuals in my life.  Some I have been able to talk it out with and regrettably, others I simply had to let go.

Directly ASK for help and support!

This too seems like a no brainer but this one works on a couple of levels. First, when you know the goals you are pursuing and can accurately articulate them to your friends and family, it goes a long way to keeping you accountable.  The additional bonus of having direct conversations is that you can hopefully avoid the point above. It was only after about 6 months into my journey that I had it in me to directly state my goals and ask for support. It takes the pressure off of everyone. Be willing to be specific about what you need as well. For example, I asked my sister Vikki to work out with me a few times a week. She’s got nothing on Jillian Michaels in terms of yelling to get me motivated. I really like working out with her because she has this “put your head down and go” attitude. She powers through entire workouts like a champ and is inspiring to watch.  My other sister Rebecca I asked to be available to me to just hear out my frustrations. I told her I didn’t need solutions or suggestions, simply an ear to listen. Both of them have been amazing for the last year and a half at this point in always being there for me. As my needs change, so do our conversations and expectations. It feels awesome and much less stressful to simply be open and honest.

Stand in gratitude!

I did not do this alone. I had help every step of the way. I have learned that recognizing these folks and taking the time to thank them is as much of this process as the lbs on the scale. I could not have gotten this far without my first round of trainers at LA Fitness (pre Core Stix). Danielle White is the first to kick my butt, hold my hand, and listen to me complain day in and day out about what was NOT happening. She showed an amazing amount of patience and support.  I owe Danielle probably more than anyone. She was with me at the start when it would have been easy to just give up, but she would not let me quit. Period. My first workout partners were Janice and Meg who day after day kept me going to class and working harder every day.  The second set of LA Fitness trainers are Lauren Cerqua and Rocel “Chi Chi” Perez who continue to motivate me 3 times a week in Hip Hop class. These girls keep exercise FUN, new and exciting week after week. I love them and their style of teaching so much that they have inspired me to get Hip Hop certified before the end of 2013!

Jennifer Hoffman (Core Stix Trainer) had an immeasurable impact on my life, not just fitness. Her lessons included helping me finding my voice, my breath, and my inner confidence. She trained me with more patience than I knew I needed. She would quietly stand by and just wait for me to tell her all of the reasons I was afraid, that I was unwilling, or not strong enough.  I never had the option to not try. Eventually, I would complete what she was asking of me… as the weeks went on, my protesting subsided after I realized that Jen never once asked me to do something she knew I would fail at…quite the opposite. The first time I completed a 300 (50 reps of 6 different exercises) with her, I was in awe because I knew I was a new person.  She is a gifted trainer without a doubt.  My Core Stix Challenge family also deserves a lot of credit in terms of keeping me going through 12 intense weeks. From being strangers at the start, we ended as a team- and I can’t find the words to express my gratitude!

As I move forward, I am interchanging the above trainers and adding some new folks to my ‘team’. I am grateful to Mike Kadar, for not only taking the leap to do the Core Stix/ Black n Gold Girl Challenge experience but for his additional “Good on you” responses to my nutty exercise related texts to him (sometimes that’s all you need to hear).  I have also added a Nutritionist to my team which I will detail in my next blog and highlight this process more specifically as we move forward.

Forgive YOU…. You will NOT BE PERFECT!

If you are one who has high expectations of yourself, I am begging you to let them go! This is a process and unfortunately, you have no other choice than to trust it if you are committed to seeing it work! Your diet will have days you “fall off the wagon”. Sometimes what will start as a run will end as a walk… life is life and this journey is full of ups and downs.. and you know what??.. THAT’S OK! It has to be! Your body will need just as much time as your brain to get on the same page. Learning to find BALANCE is a much better goal than trying to be “perfect” at it. Allowing it to be ok to start really hearing and LISTENING to your body is in the long run is a SUPER AWESOME THING! Don’t get me wrong, it’s not a permission slip to stop but sometimes you just have to let it be what it is. Celebrate the great days and let the bad ones go as quickly as possible! I wish I would have learned this one months ago!!!!

Embrace who you are becoming or have become!

Can’t lie, this is still a big challenge for me. I’m only starting to get used to the comments and the attention I seem to be getting these days. I certainly wouldn’t change it because it means that I am achieving my goal to become the healthiest version of me I can be. My voice feels calmer but more assertive, my actions seem more directed and driven, and I feel a strange resolve and confidence knowing that I will achieve my goals..especially given the village that I outlined above behind me continuing to challenge and support my efforts. To see them proud of me, make me proud and I know that my success is THEIR success!

By Cassandra Buncie

The post Girl Getting Healthy—It Takes a Village: Lessons and Gratitude appeared first on Core Stix Fitness System.

In a chance meeting, Cassandra met beloved Pittsburgh Anchorwoman Darieth Chisolm who also is the owner/ operator of Fullbody Fitness Club located in Brentwood. Darieth has a passion for total body workouts utilizing nontraditional equipment. Fullbody Fitness Club is currently the ONLY place in the City to offer Aerial Yoga, and Yukari Fit to Fly and Fit to Flex systems and now Fullbody Fitness Club is the EXCLUSIVE studio for Core Stix.

“Meeting Darieth was truly a God-send. Her philosophy on health and wellness and willingness to offer a space for the challenge was amazing,” says Cassandra Buncie. “I was floored when she not only offered her space, but said that she wanted to participate in the challenge itself.”

The 12 Week Challenge began on Monday, December 6th and continued with 8 members of the Black n Gold Girls through February. Participants such as Carrie Krosse said upon seeing Core Stix for the first time, “I was slightly intimidated. Lots of big equipment, sticks, wasn’t sure if I’d be able to do it.” But after only one workout she praised Core Stix, “I thought all that equipment would take at least a week to get used to, and probably came with a 20 page manual. But to my surprise, 10 minutes in I was feeling very confident and was amazed at how easy it was.”  She continues “I am also excited to start working out with a group of people again. I have been on my own for the last several months and it is really easy for me to tell myself ‘you did enough’ or simply not give a workout my all. I am hoping that as we continue, we can all lean on each other for support and motivation”.

Long time fitness instructor and workout veteran, Heather Rosemeier decided to participate in the Challenge on a whim. “My initial impression was that it looked interesting, but I will probably get bored quickly. I liked the idea of resistance training and using the entire body for a workout. I also thought the Stix may be a nuisance to change around.” A few weeks into the Challenge however, Heather is a believer, “Core Stix helps me to have more accurate form. This provides me with a very effective workout. I also love working the entire body every day and feeling very energized right after and throughout the week. Plus, the equipment is easier to use the more often I work with it.” Heather continues, “I think it has also been really fun for me to be on the student side of the class rather than the instructor. I have been able to really get to know the other challengers and that for me is a huge part of this process.”

Two men, both former dancers, are participating in the challenge. Matt Alessi and Brian O’Malley were both looking for something to get them re-motivated to achieve some healthier goals. And both are happy to have found Core Stix. Brian reflects “initially was blown away by the intensity of the workout!  I love that I get a full body workout without having to travel around a gym finding ten different machines to use! The only thing to do is move the Stix which is great, don’t have to break my back moving heavy equipment around!”  Matt also observes, “Working out together has allowed me to learn more about working within a group. At first it was a little overwhelming getting to know all of the personalities in the room, but over the last couple of weeks, I have seen how each uniquely plays a part in contributing to the overall success.”

Even though we began the Challenge as strangers, after a very short time, we became a workout family! We all knew that simply being there mattered. It mattered personally, to the trainer and to the group.

We started a closed group on Facebook and started to talk about how we felt once we left the gym, swap recipes, share motivational photos and more. Encouraging each other became as big a part of our process as the workout themselves.  We all looked forward to even grabbing a post workout cup of coffee to spend even more time together.

The 12 Week Challenge ended on Thursday, February 28, 2013 and our results were impressive. The combined weight loss was 21lbs. The total amount of inches lost was a remarkable 46.5 inches with 19.75 inches lost from our waists.  All of us saw overall body losses in inches and we all reshaped our bodies to some degree. More than anything we all just felt better and experienced- more restful sleep, improved balance, general improvements in our quality of life, and overall well- being.

Being together in a safe space with a dedicated trainer made our results happen. The 12 Week Challenge changed our lives and left a lasting impression on not only our bodies but our hearts and spirits as well. We have remained in touch with one another and I am happy to say that I believe we have made lasting changes personally and friendships because of our experience with Core Stix at Fullbody Fitness Club.

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