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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!

Full Story >

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Course Overview & Objectives:

1. Learn over 100 unique and cutting edge Physical Therapy, Active Aging, and Functional Fitness exercises to challenge your patients/clients in new ways. 
2. Learn how to create exercise programming using Core Stix.
3. Learn how to teach the exercises to clients/patients.
4. Learn the science and theory behind Core Stix; how it applies to your specific population and demographic.
5. Learn how to teach the course(s) to your staff/customers (Master Certification participants only).

Dates: Saturday, July 6, 2013 – Sunday, July 7, 2013
Location: 5028 Wisconsin Ave. NW, Washington, DC 20016
Instructor: Brian Richey, Core Stix Director of Education and Sports Medicine
Fee: $400 ($225 for single day) – lunch included

Preliminary Syllabus & Schedule:

Saturday, July 6, 2013
8:00-8:30 – Intro and Registration
8:30-9:30 – Workout
9:30-9:45 – Break
9:45-11:00 – Science behind the Stix
11:00-1:00 – Upper Body Exercises (Fitness)
1:00-2:00 – Lunch
2:00-3:00 – Upper Body (Fitness)
3:00-3:15 – Break
3:15-5:00 – Lower Body (Fitness)

Sunday, July 7, 2013
8:00-9:00 – Workout
9:00-10:00 – Upper Body (PT)
10:00-11:00 – Lower Body (PT)
11:00-12:00 – Core (PT/Fitness)
12:00-1:00 – Balance/Flexibility
1:00-2:00 – Lunch
2:00-3:30 – Exercise Creation
3:30-5:00 – How to instruct a Core Stix course

A limited number of additional spaces are still available. Please RSVP today to reserve your spot.  Email SportsMed@corestix.com to RSVP or for additional information.

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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

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The Black n Gold Girls/Core Stix Challenge presented by Full Body Fitness began on Monday, December 10, 2012 with a group of 7 participants- 5 women and 2 men.  4 of the participants worked out an average of 4 days per week and the remaining 3 worked out an average of 3 days per week. All workout sessions were one hour in length.

The general workouts consisted of a 5-10 minute dynamic warm up and stretch with light cardio (jumping jacks, split jumping jacks, crickets, etc). From there, circuits were set up on the Core Stix boards to do two—three on board exercises and rotate with one off board cardio set.  Every single workout was different.  No session was ever a repeat of a previous session. The participants in consultation with the trainer made decisions “graduate” to the next heavier Stix based on their gaining strength and comfort level.

Results:

The 12 Week Core Stix Challenge allowed us to see the long term possibilities for individual use and success on the system.  Each participant has a story to tell that’s much like Cassandra’s in terms of their accomplishments.  We are proud that each participant was motivated to complete all 12 weeks of the Challenge. Because they were able to see results rather quickly, we believe that added to the motivation to stay with the program and continue to add more challenges into their workouts.  With the exciting feedback the results of this Challenge group, we look forward to introducing and delivering Core Stix to others who are looking to transform their lives.

12 Week Challenge Testimonials

Jen

Core Stix was a wonderful twelve week workout for me. It raised my self confidence in everything that I do now.  At first I didn’t think I could complete the program, it seemed way too hard for me. After just a few weeks I no longer felt sore after sessions and noticed my body changing and becoming more toned. By the end of the twelve weeks I had only lost a couple inches in my waistline but it didn’t matter because now I feel great and way stronger all over. I’m so glad that I was giving the opportunity to use the boards. The thing now is that I miss the workouts. If given the chance I’d definitely do it all again!

Matt Alessi

Having been an actor, singer and dancer for my whole life, I had always been relatively fit. That was true until I had a fall in a dance class when I was 21. This fall forced me to change directions with my career and nine years later I found myself out of shape and unmotivated to make a change for the better.

I joined the Core Stix 12 week challenge simply because I had a ton of free time on my hands. Day 1 was the most intense workout that I had felt in years. After class I could barely walk down a flight of stairs, fearing that my legs wouldn’t support me—over the next 48 hours, the soreness of my legs was overwhelming, to the point that my coworkers noticed.

This soreness is what motivated me to go back, if I could feel that much after one class, imagine what 12 weeks could do! Now that I’ve completed the challenge I feel like I’m in better shape than when I was dancing every day. It has actually motivated me to sign up for a couple of auditions—to possibly continue with the dreams I once had of being on stage. Without Core Stix, I don’t think this would have ever happened.

Susan Coe

I started using Core Stix 3 months ago and was not sure what to expect as I had never seen anything quite like it. I was truly amazed at the results. I have tried numerous workout regimens and have achieved my greatest results with the use of Core Stix. I have to say that my core has never been so strong and I have been working out consistently for years. Overall, I lost 5 inches with my most noticeable results in my arms. I highly recommend Core Stix to everyone. It is user friendly and accommodates all levels of fitness from beginner to professional. I intend to continue working out with Core Stix. Thanks for the opportunity.

Cassandra Buncie, 41

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″

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!

Deborah Babridge

Fullbody Fitness Club

This program is amazing. I could not participate in the last week; however, the effects on my body have been nothing but beneficial.

That musculoskeletal pain between my rib cage and back has completely disappeared. I loss a total of 5lbs and 2″ from my waist. I can tell by appearance that I have much more muscle mass. My flexibility has improved. I can twist my upper body in places I’ve never been before. Jen Hoffman is the best. She was very dedicated to providing us with energetic daily programs and would not let us give up on ourselves.  I do intend to continue using the Stix.  A tremendous Thank you.

The post More Results from the Black n Gold Girls Core Stix Challenge appeared first on Core Stix Fitness System.

The general workouts consisted of a 5-10 minute dynamic warm up and stretch with light cardio (jumping jacks, split jumping jacks, crickets, etc). From there, circuits were set up on the Core Stix boards to do two—three on board exercises and rotate with one off board cardio set. Every single workout was different. No session was ever a repeat of a previous session. The participants in consultation with the trainer made decisions “graduate” to the next heavier Stix based on their gaining strength and comfort level.

Results:

The 12 Week Challenge ended on Thursday, February 28, 2013. The results are impressive. Combined weight loss results for all participants netted 21lbs. The total amount of inches lost was a remarkable 46.5 inches with 19.75 inches lost from participants waists. All participants saw overall body losses in inches and most were able to reshape their bodies. All reported intangible gains: more restful sleep, improved balance, general improvements in their quality of life, and overall well- being.

We believe that “inches lost” tells the story of the 12 Week Challenge. Because the Core Stix system uses a combination of weight training/ resistance/ balance and metabolic work, we expected to see some small overall weight loss but not much. We anticipated however and received the expected result of total body reduction in inches, and a reshaping of the body.

The female participants began the Challenge using White (Lite) Stix to complete most movements while the males started with Yellow (Medium) Stix. By the final month of working out, the males were using Blue (Heavy) Stix for most workouts and the women were using a combination of Yellow (Medium) and Blue (Heavy) Stix.

Our ‘biggest loser’ was participant Cassandra, 41 who lost 10 lbs and 17.5 inches overall. She worked out 4 times per week on the 12 Week Challenge. Cassandra came into the Challenge having already lost 45 lbs on her own but had hit a plateau. Through her Core Stix workouts she was not only able to break her plateau but also amplify her fitness to a new level. Her greatest losses were in her waist at 5 inches and her thighs at 4 inches. Cassandra reports in her own words, “When we began the challenge I started on all white stix. Even squats where a challenge! By our final week, I was able to do 50 squats using blue stix. Through progressive movements, I was able to build a solid muscle foundation. And I was shocked by my strength gains in only 12 weeks!” She goes on to tell us, “When we began the challenge, I was barely able to complete 8 burpees. Now, I can perform 50 in fewer than 4 minutes!”

But one of the most impressive aspects of Cassandra’s story was how she was able to translate her results on the board to other forms of exercise. Cassandra says “I enjoy jogging on my off days, and astonishingly, in only three weeks I was able to shave 7 full minutes off my 5k time!”

“Everything has improved, “ she tells us, “my balance, stability, flexibility, mental clarity but most of all my confidence! I have more overall energy, sleep soundly though the night and wake up refreshed no longer with aches and pains!  What’s refreshing about the completing the Challenge is that through consistent use of Core Stix, I felt like my body was finally responding positively to the work I had been putting in. It was exciting to start to see a “new me” emerge. I believe that Core Stix kept me in a ‘challenge and support’ state. Once I got a feel for the Stix and learned to trust them, I was really able to go deeper into each workout. The flexibility of the Stix allowed each day to be something new and I was never bored! And I loved that over time, we were able to build compound movements for additional body challenges. I am impressed with what I was able to accomplish on Core Stix and I think that the results speak for themselves.”

The 12 Week Core Stix Challenge allowed us to see the long term possibilities for individual use and success on the system. Each participant has a story to tell that’s much like Cassandra’s in terms of their accomplishments. We are proud that each participant was motivated to complete all 12 weeks of the Challenge. Because they were able to see results rather quickly, we believe that added to the motivation to stay with the program and continue to add more challenges into their workouts. With the exciting feedback the results of this Challenge group, we look forward to introducing and delivering Core Stix to others who are looking to transform their lives.

The group was so happy with their results, they decided to celebrate—Harlem Shake style.

The post The Black n Gold Girls 12 Week Core Stix Challenge appeared first on Core Stix Fitness System.

Jill says this about Core Stix:

The most innovative and exciting group fitness class is here! Core Stix classes are a total body, fat burning, muscle building workout! It’s the newest, hottest, most versatile piece of fitness equipment on the market! It’s like having an entire gym in one small footprint (about 4.5′ x 3′ of space).

Core Stix Master Trainer and Program Designer, Jill Brown, will take you thru these high energy, one-hour (group or semi-private) cardio conditioning and muscular endurance sessions. Each fun filled workout will push you thru cardio circuits, super sets and athletic drills then settle you down with some Pilates based core strengthening and a stretch.

Once you experience the patented technology and unique design of Core Stix you’ll be hooked!

Core Stix was created by the Strength & Conditioning Coach of the Pittsburgh Penguins and a former NASA Space Shuttle Engineer and is currently used internationally by pro athletes, universities, rehabilitation facilities and celebrity trainers!

Get on the cutting edge of fitness with Core Stix!

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I was able to lose a total of 9 inches total! I lost 4 from my waist, 2 from my hips and 1.5 from my chest and from my thighs.

This whole experience was amazing, and I am so impressed with the changes in my body. We did 8 burpees the first day and I almost dropped. I managed 1 one legged squat the first day, and found it completely challenging to do any of the moves with the white stix. I’m now capable of doing 50 burpees, I can use the yellow and blue stix without struggling, and have found that my endurance is amazing. I can chase my 5 year old up and down my steps without stopping, “taking a break” or gasping for air. I was outside with my daughter and even tried a cartwheel for the first time in 20 years (nailed it!). Not too sure how you can measure things like that, but they make a huge difference in my life.

I fall asleep faster, and wake less often. I also suffered 2 whiplash injuries, that have always made working out a challenge. Not ONCE, did I injure myself, or pull anything. This was a common occurrence with my regular weight/cardio routine, and I thought just a price I had to pay. The stix help maintain proper form, and with the smallest adjustments, my neck was never and issue. AMAZING. I also love yoga. My balance is better, my core is stronger and i am no longer afraid to try a new pose here and there, because I know what my body can do. Loved every minute.

—Carrie Krosse, 39 (and holding)

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As the co founder of the Black n Gold Girls—the world’s largest female fan club dedicated to all Pittsburgh Professional Sports teams—one of my job functions is to host/promote events for professional athletes. After supporting a cause for Hines Ward, a colleague and I were asked to meet him in person for a follow up in December of 2011. At the end of the meeting we took a picture which would be published on our website—standard protocol. When we got the photo back, I was really appalled at what I saw staring back at me. I had jokingly (but not so much) asked a friend who was a whiz at photoshop to make me look smaller. No joke. He got to work, and about 10 minutes into the process he paused as I was standing over his shoulder telling him what I wanted to happen, turned to me, looked me dead in the eye and said “You know this would be much easier if you would just lose weight”. His words were not mean or malicious, just matter of fact. I felt my heart sink and I knew he was right. ROCK BOTTOM moment.

Exhibit A—The Culprit

December 2011

With his words from the photo altering resonating—two days later I joined a gym. I started walking on a treadmill. I mustered up the courage to attend group classes like Hip Hop, and Boot Camp. I committed to doing at least five sessions at the gym per week. I also began to alter my diet and start a food journal. I was starting something. This time everything about it felt different.

The first couple of weeks were intense and I remember going on Pinterest every night and pouring over the fitness pages looking for inspiration and continued motivation. One that stood out to me and I had on repeat for several months was that it would take 4 weeks for you to see a different and 12 for everyone else—keep going. I thought if I just keep going, eventually I will get there. Where “there” was I didn’t know, but I just kept going.

4 Weeks

After my first weeks were underway, I began to examine my real “why” for embarking on this battle. I was able to figure out what that this wasn’t about a photo or that stinging moment. What this was really about for me was the quest to live a healthy life. Genetically, my deck is stacked. My father passed away in 2004, at age 69, from a heart attack in his sleep. He was also a type II diabetic, had gout and a slew of other weight related health problems. My Mom passed away in 2011 at age 71, due to complications after a knee replacement surgery. She too had type II diabetes, heart disease and CLL. The promise I made to my Mom was that I would get healthy. That I would change, reverse or stop what I was doing to myself and that I would not meet the same fate (as much as I could control anyhow). I was finally ready to make good on that promise. The best was to honor their lives, the sacrifices they made on my behalf was to make mine count.

What is different about this go around is that there is no “stop”. There is no point in my mind where I will be done. After a full year of working out, learning, tweaking, changing and evolving, I understand that way I live now, is how it will be forever- and I am for sure okay with that. As every day now, is a bit more vibrant than the day before with new things to discover and learn. I invite you to join me as I break down my journey here on the Core Stix pages. It’s been an adventure for sure and I look forward sharing it with you.

By Cassandra Buncie

Next Up—How I Found Core Stix ›

The post Girl Getting Healthy—How a Photo Sparked My Journey appeared first on Core Stix Fitness System.