The First Step in Improving Any Aspect of Your Life is Learning
Our goal here at Precision CrossFit is, of course,
To get you into the BEST SHAPE OF YOUR LIFE!
Our program here consists of constantly varied functional movements preformed at high intensity!…
Wait what does that mean? Good question…
It means we use a lot of different movements and activities, movements that YOU were designed to do, not how some machine designer dictates you should move! We will do these things at a very high level of intensity.
But this intensity level will be relative to your current abilities!!!
So it is dictated by you and no one else! When you work out with the absolute highest level of intensity that you can produce, based on your ability, your results will come so fast that your head will spin!
As one of the leading fitness experts in the Northern Virginia area, I am dedicated to your wants and needs and your pursuit of a healthy lifestyle. You will be able to get the best out of your work out while feeling at ease.
Come in and try a class and you will be glad you did! Take Charge of your Health and Quality of Life!
Training with me at Precision CrossFit will give you:
The Fitness you need, the results you want and the body you deserve. Guaranteed!!
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Learn Why you need too lift weights at a relatively high intensity…Especially if you are a woman
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Apply what we teach you everyday. Eat the right food, get enough sleep and train hard.
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Watch as you shed excess body fat, accomplish athletic feats you once thought impossible and marvel at how incredible you look and feel
But don’t just take my word for it here is what some of my clients are saying about Precision CrossFit…
“I worked with Michael Blackwell for approximately 5 months, from June through October of this year. Mike was always extremely positive and enthusiastic, which isn’t something that’s easy to do at 600 AM. Mike was always able to get me to do things I wasn’t sure about, but also knew my limits and didn’t push me into things that were too heavy, too complicated, or too difficult. He is great at demonstrating both basic and complicated movements, and is capable of breaking movements down into the individual components so that they’re more easily understood and accomplished. One of the most telling things about Mike is the way he pushed me to finish workouts when my head and motivation just weren’t there – if I was working by myself I would have walked away, but he was able to keep me going and remained positive, even though I definitely wasn’t in a great mood – until I finished. I felt great just finishing those workouts, and although I know my times were slow and my weights light, Mike seemed even more excited than I was. He was always encouraging, and although most of my sessions with him were one-on-one, on the occasions I saw him work with other athletes he treated them the same way he treated me – with respect, energy, and encouragement. I enjoyed my time with Mike, and I think he’d be a benefit to any organization, and even more so to his clients – he makes working out lots of fun, which for some people is enough of a challenge.”
-Jonathan
“After training with Mike for a mere 3 months, I felt like a new woman! His training motivated me to eat better, and to work harder than I ever had. And the hard work paid off, as I lost 18 pounds! I was thrilled to get compliments on my legs, arms and general appearance. But, even better than hearing the comments on my appearance, was knowing how great I felt. I had more energy, pep, and confidence in my day to day activities. I’m extremely grateful to Mike for patiently motivating me to take it to the next level.”
-Melodi
“Michael Blackwell worked with me for about four years as a martial arts instructor. During this time he learned a great deal of how to explain drills, concepts and techniques to people of all ages and abilities. Michael honed his teaching ability to such a level that he was constantly able to motivate, instill knowledge and make people smile all at the same time. We were sorry to see him leave our organization, but know he will make a tremendous impact with whoever he works with and wherever he’s at.”
-Andrew Gause
“Mike Blackwell has put together some innovative and effective workouts that are fast, challenging as hell and make me feel like I could lift a car if I needed. I burn about 400 calories on average — and that’s from being active only 25 minutes! The instruction before and the stretching afterward add to create a whole and complete exercise experience. The team-oriented lively banter is perfect to keep us motivated!”
-Molly
Ready to GET STARTED?
It’s important that you understand a few key concepts when it comes to health and fitness. I’ve recorded a great interview with Cassandra Forsythe talking about how critical it is that everyone lift heavy weights (relative to your ability) and how this is especially true if you are a woman. Cassandra knows what she’s talking about, these are her credentials:
Ph.D. Exercise Science
September 2004 – May 2009.
Department of Kinesiology.
University of Connecticut
Supervisor: Jeff Volek, PhD, R.D., Associate Professor of Kinesiology
M.Sc. Nutrition & Metabolism.
September 2002 – July 2004
Department of Agricultural, Food and Nutritional Science.
University of Alberta
Supervisor: Dr Tom Clandinin, Professor of Nutrition
B.Sc. Nutrition and Food Sciences with Distinction.
September 1999 – May 2002
Department of Agricultural, Food and Nutritional Science.
University of Alberta
She is an expert consultant for fitness and nutrition media, including Men’s Health, Fitness Rx for Her, and Fitness Rx for Him. Please visit her website at CassandraForsythe.com
Listen as she talks about the importance of lifting heavy weight (relative to your ability level) and the proper nutrition. Why it’s important for everyone to do, Especially for Women!
Click Here to Download the Interview!
It’s pure gold …You’ll love it.
Ready to GET STARTED?
“Who else wants to be Leaner, Sexier, and more Confident?
A million dollar body in 12 weeks… GUARANTEED!”
Precision CrossFit is Burke’s premier fitness program. I’m so confident that my program can give you the spectacular body you deserve I’m willing to guarantee your results and…
I’ll let you try it for FREE!!
Why would anyone just give this stuff away?!?!… Being over weight and out of shape is a problem that many face. Low energy due to poor health can cause you to be unproductive at work, cause unhappiness in you family life and make you feel terrible. Having a few extra pounds around the hips, thighs and buns can make you feel embarrassed about doing fun things outdoors during the upcoming summer months and no one wants to be stuck inside while every one else is out enjoying themselves! Don’t let your self be left behind because you are out of breath…show those kids you can keep up! Let’s face it
Getting started on a new exercise Program can be hard and intimidating
It’s easy to come up with excuses to postpone and delay getting started I’ll do the easy stuff for you here is a couple good ones…
“The kids are getting out of school soon…”
“This is the busy time at work…”
“I’ll do it when I get the energy…”
“I just don’t have the time…”
“Having a trainer is expensive…”
Let me ask you this…
If you had started a fitness program a month ago do you think you would be in better shape today than you are now?
Of course! Here is another one
If you started today do you think that 30 days from now you would be closer to that confident, healthy, more energetic YOU than you are today?
Absolutely! Anyone can come up with reasons why they can’t do something the ones who see results and achieve their goals are the ones who TAKE ACTION. Don’t let another year go by take this opportunity for yourself to make a change! I won’t lie…
This CrossFit stuff is hard work!
And it’s not for everyone, if your idea of fitness is biceps curls and Bosu balls you will not find them here…. but if you have an open mind, are ready for the challenge and ready to take steps toward becoming leaner, sexier and more confident this is your opportunity! Don’t let it slip away!
“How To Achieve Maximum Weight Loss & Fitness Results In Minimum Time”
“Eight Tips For Looking And Feeling Eight Years Younger.”
Burke’s Top Certified Fitness Expert Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
By Coach Mike Blackwell Certified Personal Trainer, Nutrition Consultant, and level 1 CrossFit Coach
I’m in an interesting position. In this report I’m going to give you something for free (I told you I’m all about FREE) that many others typically charge for… but, I’m more than certain that, once you discover and apply these Eight fitness tips for looking and feeling eight years younger, you too will become one of my happy and satisfied clients.
How would you like to drop three or four sizes in about 12 weeks? How would you like to tone and tighten your body and naturally reverse the aging process?
Would you like to lose that arm jiggle?!?!
Would you want to look in the mirror and see a more youthful body again – maybe a better body than you have seen in a long time? And wouldn’t you like to protect yourself from disease and injury and live a longer, more vital life?
If you answered yes to these questions, just as the hundreds of individuals that I have coached, trained and advised as a certified personal trainer did, then this is going to be the most important info you have read in a long time.
Right now, at this very moment, I’m going to reveal to you the 8 TOP strategies that have enabled my clients to shape and sculpt the body that they have always desired.
These strategies, though simple, can prove extremely rewarding when implemented into your lifestyle, with little sacrifice on your part.
But before we dive into it, I want to let you know you can easily obtain even more health and fitness advice by signing up for my FREE REPORT…
“The secrets of Functional Fitness”
Get it at the top of the page on the right!
OK…So let’s dive right on in and discover these 8 proven tips
8 Tips To Looking And Feeling 8 Years Younger.
“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”
1. Set realistically attainable goals. You must have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated. Having goals, particularly short-term goals, allows you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials or diet and fitness products that blatantly mislead.
2. In the beginning your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days or three days per week is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.
3. Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle tone. But in the long-run it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Your body’s energy expenditures will be fueled by your lean muscles causing your body fat to remain essentially the same while you lose vital fluids and muscle. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. Avoid fried and processed foods at all cost – talk about dead calories! Here’s a good rule of thumb: make sure that you are consistently “grazing” on healthy foods about every two hours. This includes at least half a gallon of fresh water every day. This keeps your metabolic furnace firing, so you burn more at a faster rate.
4. Don’t waste your time working small muscles with isolated movements. If you don’t enjoy doing resistance training, or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I cringe knowing that they will not see results. It’s probably due to a lack of understanding about how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance to train the large muscle groups. The best exercises are lunges, squats, deadlifts, presses (shoulder and Bench), pull ups and cleans (a CrossFit Coach can show you the proper form and then monitor you during the exercise). All of these are compound movements, which mean they incorporate multiple muscle groups, and compound movements are known for quickly increasing your metabolism.
5. Always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch to achieve optimal fitness results. Never bounce, or aggressively push and pull a muscle beyond its natural range.
6. Set exercise appointments with yourself. Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!
7. Remember the benefits of resistance training. Remember that feeling of euphoria you experienced after a particularly good workout? You experienced that feeling because the most powerful “feel good” drugs in the world – endorphins – are coursing through your veins. If there is a panacea, it’s exercise. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Additionally, exercising with resistance has tremendous benefits for your metabolism. Further, resistance training is the only way to sculpt, tone, and tighten your muscles on demand. Do you want shapelier legs? Resistance training will give it to you. How about a firm perfectly shaped rear? Resistance training will give it to you. Firm tummy, defined arms and a strong back? Resistance training will give it to you. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better and definitely look better!
8. Never Ever skip breakfast. If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch, and only have vegetable carbohydrates at dinner).
There you have it. 8 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy.
That’s why I encourage you to get help.
…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.
Want more great Info sign up for your FREE REPORT
“The Secrets of Functional Fitness”
At the top of the page on the right… Check it out its great stuff!
