Hello everyone!

We have an exciting summer coming up with a boatload of events, but first I would like to bring these first two subjects to your attention.

1st Subject

Below you will see our summer schedule. With the schools being out and the kids having more free time, we like to add another time slot for our high school and college athletes. For our student athletes, the times they can train are:
Mon- 10AM & 3PM
Wed- 10AM & 3PM
FRI- 10AM & 3PM

**The class times typically run for an hour to an hour and a half. The time frame depends on the athletes current lifting and conditioning program for their goals.**

We are still accepting new student athletes into our program, if you have questions or would want to schedule your child's initial assessment, please email: trainsolid.john@gmail.com. 


2nd Subject

Right now we have some new spots open for semi-private training. This training consists of 3-6 people for 1 hour. This is an ideal situation for someone who doesn't like to be in huge groups, but wants the camaraderie that comes along in our semi-private sessions.
This is great for:
- A group of friends that wants to keep each other accountable.
- Bridal groups looking to feel and look awesome on the big day.
- Business looking to enhance the health and development within their staff.
- Etc.

If this interests you, and you would like more information, please email: trainsolid.john@gmail.com.


Thank you for your continued support!

John Bedel, Owner 

We are excited to share with you our updated schedule!!!

We are starting this on April 4th with the 5AM class! Come in and get your sweat on before Opening Day!

We are also offering Semi-Private training Mon-Sat, please email us for details on prices and details.

April 4th we will be running our Intro Special!

**This will be offered to new members only**

The special includes:
- Free FMS assessment
- Free T-Shirt
- 4 Classes

Price is $60

Its a great way to get you started on accomplishing your goals at Solid!

If you would like to schedule your  assessment or have questions on what is going on. Please direct your email to John at trainsolid.john@gmail.com.

Thank you and looking forward to meeting you!

John Bedel, Owner

Lately, we have been experiencing an increase in interest of training at Solid Training. 
With that said, Thank You to everyone for the support! Solid is moving forward because of your constant support and word of mouth. We greatly appreciate it!

As of today, we hit a max for private one on one training. ( We will announce once we have openings) 

In order for us to keep the quality of service at a high, we will be offering semi-private training to any future clients. 

Right now we have open spots for semi-private training:
- 9 AM on Mon/Wed/Fri
- 3:30-4:30 Mon-Fri ** High School Athletes Only, 3 open spots**

Open spots in classes:
- Viking Training we are looking for anyone who wants to get stronger, build endurance, build Viking strength/mindset!

Any one new to training at Solid are required to go through an assessment with John. This is to insure that we are aware of your goals, strengths, weaknesses, motivation needs, etc.

Again, we appreciate all of the support to everyone who take part in class with great energy, like our statuses, share our posts, tell their friends about us. It might not seem like a lot to you, but it really helps us. For that, again, we thank you. 
You guys are SOLID!!


A lot of great stuff is in the works for the future of this gym. As the months go by, we will make sure everyone knows. It is our goal to turn Solid Training into one of the best training gyms in the Cincinnati area! We will keep working hard to offer the best to you guys!

If you have any questions, please email John at trainsolid.john@gmail.com.

Have a great day!

Hello everyone!

This is another update that we will BE OPEN TODAY!

Gym opens at 3 for classes:

- 3:30-5:30 Open Training
- 5:30-7:30 Iron Maidens

Looking  forward to seeing  everyone tonight.


Still drive careful when you are on the roads.

Hello everyone!

As of right now the gym will be open normal hours.

If the "White Death" decides to roll in, we will update on whether we are closing or limiting hours.

If you have any questions, please call me at 513-413-5964 or email at trainsolid.john@gmail.com.

Thank you and stay warm!

John Bedel, Training Manager

Solid is back to normal  hours!

Classes for the day:
Open- 3:30-5:30
Iron Maiden Beginners/Advance- 5:30-7:30

See you all tonight!

John

SOLID  is closed due to the weather of today and tonight.
We plan on being open normal hours tomorrow, 10 AM-9 PM.
If you have any  questions,  please email John. You can reach him at trainsolid.john@gmail.com

Have a great rest of the day and stay warm!

Solid Training

Vegetables are nature’s way of providing us with the vitamins, minerals, and phytonutrients we need to live a healthy life. When vegetables are ingested they help to maintain a healthy pH level in our body which will keep your organs healthy. They are a big factor in aiding digestion on other foods we eat which may be hard to digest by them self, like meat. Due to the high amount of nutrients in vegetables, and the lack of complex fats and proteins, they provide the highest level of bioavailable proteins, vitamins, and minerals. According to the Harvard School of Public Education:

“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.”

There is a long list of vitamins and minerals that are hard to absorb when ingested at the same time through sources like supplements and food additives, but nature provides us with vegetables that seem to have the correct combination of nutrients for best absorption. The human body has lived off of the earth for many centuries, but in modern times we have started to ingest artificial foods that lack the nutrients we need. Who needs a multi-vitamin with a diet rich in vegetables?

Through this challenge I hope that you will become aware of how well your body will function on a diet high in natural foods. To amplify the absorption of these nutrients I encourage you to try to not to ingest any grain based foods with the vegetables. This is due to the fact that grains like wheat, corn, soy, rice, and others contain a nutrient called phytic acid. Phytic acid is known to prevent absorption of vitamins and minerals at the intestinal level and would weaken the effects of the vegetables. The second encouragement is to try to eat as many of these vegetables raw as you can. As vegetables are cooked they lose their nutrients based on the level of heat and time cooked they are exposed to. If you can’t go raw, then try steaming or lightly sautéing.

Guidelines:

1.      Eat vegetables at least 3 times every day

2.      Eat at least 1-2 of these meals with raw vegetables

3.      You must try every vegetable at least 2 times in the month

4.      Fried vegetables do not count

5.      Try to buy organic as much as possible

The following list is not an unchangeable list of vegetables. Some people simply cannot eat a certain food and that is alright. I encourage you to try everything at least once. If you have seen another vegetable that you have always wanted to try, then add it to the list. I hope that we can all share some great ideas and recipes to get the most out of this challenge. You may find out that you really enjoy a vegetable that you never thought to try. If this only happens with one of the options then this challenge will be a success.

The program will come with a chart that illustrates when food is in season. Some foods may be hard to find if they are out of season or may be grown in non-organic ways which will compromise the quality of the vegetables. I encourage you to keep a calendar to help add some planning to this challenge. The calendar will also help you connect how you are feeling with how you are eating. There is a direct correspondence that I hope you will notice.

Vegetable options:
Artichoke
Arugula
Asparagus
Beets
Peppers (bell, jalapeno, chili, etc.)
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Collard Greens
Cucumbers
Eggplant
Garlic
Ginger
Green Beans
Kale
Leeks
Lettuces (besides iceberg)
Mustard Greens
Mushrooms
Onions
Radish
Snap Peas
Snow Peas
Spinach
Squash
Turnips
Zucchini

Vegetables that Do Not count:
Corn
Potatoes
Soy beans
Iceberg Lettuce
Beans

As I train along my path to strength greatness I have unfortunately run into some serious obstacles. Everyone has obstacles in their life; whether it be working more in a week than most do in two, tending to a constantly maturing family, or resistance from your own body, there are constant obstacles in our way of becoming what we plan to be. These obstacles are quite an annoyance, but are completely necessary. What value is an accomplishment if you didn't have to climb over a mountain to attain it?

This idea brings one example to my thoughts immediately. For many years my father, Steve, has been trying to grow a rose bush so that he can make sure my mom has flowers all the time. Yes, very sweet. If only intentions grew beautiful flowers. Unfortunately they don't. For over a decade he would go pick out the biggest and most bloomed rose bush, the absolute best fertilizer, and would water and tend to it every day; however, almost unfailingly, the bush would die. It was a constant battle for him and each year he would try a new spot, only to have the same result. A few years ago I remember him deciding to give up and set aside this miserable excuse for a rose bush. It had been left out for weeks without being planted and was beginning to wither. He put in it the front of our house which is completely shielded from light 90% of the day. This pathetic rose bush was given no chance. I was soon to be on the list of failed rose bushes. 

Soon after this bush was planted my mother fell down a flight of steps and broke her first two vertebrae in her neck. The doctor claimed she would never walk and may be paralyzed in her right arm and legs. My dad soon after was in a serious car accident. He spent almost all of his days with my mom while she recovered(which she made a full recovery). All while this was happening the rose bush that was already on its way out of this world was being completely neglected. No watering schedule, no special fertilizer, no attention at all. You could say the bush had every obstacle stacked against it, but I'm sure you have figured out that this rose bush didn't die. This bush fought back. With all its predecessors failing even with the perfect care plan, this rose bush was pushed to the brink and had to grow on its own. This was 3 years ago and now the rose bush is humongous and blooms some of the most beautiful roses I've ever seen. They are not the perfect roses you see in a store. They have bug holes, tatters, and weather marks, but that makes them beautiful to me. With each torn petal I see the obstacles it has overcome. That is far more attractive than something that has had a perfect path laid in front of it. 

How does this tie into strength? 

Some of us started working out very young, most starting with sports. I was a high school and collegiate thrower and I always remember the schools that had a great coach that held their hand for EVERYTHING. These kids were taught how to perfectly lift in Olympic movements and how to throw perfectly. I was not one of these people. I had to find my own way to win. I almost always beat these kids because I worked harder. My time was spent mostly by myself or with friends that knew less than I did in my dark basement trying to figure out this journey. I had a cheap set up that I personally bought. I had no mirrors to watch form or no one to ask anything. My obstacle was the island I was on. I had to find my own way off. These other kids who had absolute support, I wonder where they are now. If they even lift anymore. I would assume not because they didn't earn it the same way I did. Nothing is very important if you didn't have to earn it. I've earned this.

I've constantly overcame obstacles to get where I am right now. I have now run into a completely new obstacle, injury. For the first time in many years I feel mortal. I have felt invincible for years by lifting whatever weight I put on the bar, by performing feats of strength on my very first attempt, and by completing some of the most brutal workouts any one person could write up. This injury stuff is something completely new to me, but it is good because it has forced me to take a step back and figure it out. I tore my MCL about 3 weeks ago, but it miraculously healed within a couple weeks. I was relieved until earlier this week when I sprained my wrist. I blew off the knee, but the wrist is a big deal. My plans of being a strongman greatly depend on my grip strength and being a trainer I have to demonstrate kettlebell movements often, which demand a strong wrist. 

This is the obstacle that I worry with most. Not just the wrist, but the idea of my body getting old. The idea that I may be beating my body up too much, too early. Unfortunately I cannot overcome this obstacle that is aging, no one ever has. My focus now is to just combat it. I have always neglected my mobility, but thanks to this reality check I have to refocus on it. I fully plan to compete this summer and my utmost goal is to destroy any event that demands grip strength. Not just to win the event, but to prove myself that this obstacle was just another one along the way. That it will not slow me down, but strengthen me. I don't want to just walk around or climb over this obstacle, I plan to destroy it so it can never slow be down again. 

Since kettlebell month is in full "swing" I think that sharing the many benefits of this ancient training tool will help to shed some light on how great they are. A small handful of people that work with me have decided to join me in trying to complete 10,000 swings in the month of March. Yes, I said 10,000! We are only a week into the challenge and I know everyone is experiencing a few things already(sore hamstrings mostly!). 

I know there are people out there that don't understand the power of a kettlebell swing and I'm sure every gym BRO is screaming out, "you're gonna lose your gainz doing all that cardio." The reason for a challenge like this is the overwhelming benefits of the swing. I think at this point in my kettlebell career I could write a small novel on the benefits of the swing, but this is a blog, so I'm going to lay out the benefits by three each blog entry. Here are the first three based on the audience I have reading.

Improve your dead lift and squat- The swing is a movement generated through the powerful extension of the hips. This movement involves mostly the hamstrings, gluteus maximus and minimus, and your entire back erector group. These muscles are highly active in a dead lift and squat. I have noticed a direct improvement at the lockout point of a dead lift and squat when someone has incorporated the swing into their plan. The swing will build the hips to lock out more weight and teach the body to lock in the glutes to protect the back and hips. Some people in the strength community even believe the swing to be superior to the dead lift due to the fact that it maintains tension on the glutes and hamstrings throughout the entire motion; where as, the dead lift can translate the tension to the lower back at the lockout.

Jump higher- as explained earlier the swing will work the glutes in an explosive fashion. The glutes play a key role in jumping off the ground. The strength of your glutes has a direct correlation to the height and distance of your jumping. Doing the regular swing will have a positive impact on your jumps, but some sports like basketball involve springing off of one leg as well as two. This is when you can mix in some "one-leg" swings by putting one foot on a BOSU ball or balance disc and focusing more on the power generated from the leg planted on the ground. This will help to work the glutes and hamstrings unilaterally and improve your one leg jumps.

Build true core strength- almost everything mentioned about the swing talks about how it builds the glutes, hamstrings, and back, but did you know the swing is a great abdominal training exercise, also? I talked briefly about tension in my last swing article and that maintaining core tension is optimal for a proper swing. You should be focused not only on squeezing the abs at the top of your swing, but also work on building your inter-abdominal pressure. The best way to describe this is the pressure you build when you are trying having a bowel movement. This pressure will activate deep core muscles and will build the pelvic wall. This is key for anyone trying to have a big dead lift and squat(along with helping you POOP better). This technique takes some practice, but you will notice an immediate strength gain in all of your lifts when you master it. By building your inter-abdominal pressure you lower your chances of injuring your back when performing major lifts. 


I could go on all day on why everyone should incorporate swings into their plan, but I think this is a good start. There are many ways to perform swings based on your personal goals. Someone focusing on max strength should perform <15 swings per set and work with heavier weights and double kettlebells. Someone who wants to build their muscle tone or endurance, like runners, can work in higher rep ranges like 20-50 per set or even timed sets. Experiment with different ranges of repetitions and see which one you like best. I usually suggest everyone start with high rep ranges to practice technique and build their muscular endurance. 

The swing has drastically changed my training and I know it will help you, too.