The beginning of 2016 is coming right up and that also means that the end of 2015 is here. While I firmly believe that the most important thing is not what is already done but what remains to be done, I also believe that the greatest learning occurs upon reflection.
Reflection lets us know if what we’re doing is working and if we’re on the right track. With that in mind, I put together this quick list of 15 Fitness Ranes moments from 2015 that let us know we’re on the right track. They’re listed in chronological order rather than order of AWESOMENESS because they all pretty much tied for level of awesomeness.
- Surge bodyboarding magazine featured 6 pages of Fitness Ranes in an interview covering strength & conditioning, functional training, and sport-performance. Check it out by clicking on this link to their bodyboarding magazine.
2. The Fitness Ranes fam pulled together and raised over $1500 for Baby Nawai (her auntie Adrienne, pictured below, is our avid gym member).
Giving to others is one of the best feelings you can get.
Here’s an update from Nawai’s mommy, “Baby Nawai continues to fight SMA (Spinal Muscular Atrophy). We are ecstatic she celebrated her first birthday in September. Statistics say she had a 20-50% chance of meeting that milestone. She loves going on outings, reading, doing art, sensory activities, music, praying, swimming & watching cartoons. Thank you for your continued support & prayers.”
3. UFC fighter Russel Doane and I were invited to speak at the Pulama Lana’i–Four Seasons Employee Association meeting held at the Four Seasons Lodge at Ko’ele.
Lana’i is going through many changes. Russell and I spoke to the group about how a healthy & active lifestyle can be the foundation for building excellence in life. Both of us have had to overcome great challenges to get to where we currently are, and it was an honor for us to share some of the lessons we’ve found in both victory & defeat.
I then stayed for another day and spoke to the Rotary Club of Lana’i.
4. Ma’ili Elementary School invited me to be the keynote speaker at their annual Career Day. The kids heard about finding & following your passion, and the best career is something you love and get pumped to do each day. They got really excited watching a video we put together for them. Having the opportunity to make an impact on hundreds of Hawaii’s children was both an honor and a privilege.
5. Team Judy AKA Fitness Barbies goes from “No serious training experience” to “Stage ready” in 5 months.
The goal for Team Judy was for each woman to be their own version of “stage ready” by our target date.
For Amy & Felicia, “stage ready” would be to actually step on stage and compete at the Stingrey Classic.
Neither of them had done (or even seen) a show before.
In fact, neither of them had any serious training experience in a weight room!
Through ups & downs, we remained focused (sometimes requiring refocusing) on our target date of April, overcame adversity & conquered many unexpected challenges. April came around and everyone made tremendous progress. Amy & Felicia hit the stage at the Stingrey and looked amazing!
Check out their pictures:
6. 2015 was the year Fitness Ranes introduced an incredible piece of fitness equipment to the State of Hawaii called Surge 360.
Surge 360 is a ground-based rotational trainer that uses hydraulic pistons to create variable concentric resistance in every plane of motion that is completely controlled by the user.
The harder you push, the harder Surge 360 resists, and it resists you in every direction. Surge 360 is dual concentric–there is no loaded eccentric component (resisted muscle lengthening), so it doesn’t leave you sore after training on it. In fact, it could actually help you speed-up the recovery process.
In addition to providing regular people and pro athletes with an ass-kicking workout, we’ve also found it to be extremely useful for a low impact warm-up as well as prehab & rehab exercises. There are so many good things to say about the Surge 360.
Taking the plunge and shipping four Surge 360’s across the Pacific Ocean without ever actually trying one was a little nerve-wracking.
I’m happy to say that Surge 360 has been one of the best investments we’ve ever made and can’t recommend it enough.
If you want more info on the Surge 360, you can learn more about this incredible piece of equipment at http://surgept.com. Tell Paul (the enthusiastic dude you’ll talk to) that Chris Ranes from Hawaii can’t say enough about it.
We shot this video after our first week with the Surge 360.
Here’s a couple of our athletes Kyle Snyder Olivares and Lowen Tynanes training on the Surge 360:
7. More great news from Lana’i was seeing & hearing about the far reach of our training methodology. Coach Aaron Nahalea Fernandez completed an internship program that I previously taught on the island of Lana’i.
A few months later, he posted up this picture of Demytri Dameg and gave some 3-month progress updates:
“Left photo: July 1 – 150lbs
Right Photo: October 7 – Weight 140lbs (10lbs decrease)
Power Clean 175lbs (80lbs increase)
Deadlift 275lbs (50lbs increase)
Squat 265lbs (80lbs increase)
Squat 265lbs (80lbs increase)
Bench 145lbs (30lbs increase)
In only three months Demytri made a choice that he was gonna get better and each day he did. He lost weight, but still got stronger. Parents if you want your kids to succeed in life tell them to wrestle. Mahalo to everyone who has supported PINEAPPLE WRESTLING!”
8. Men’s Fitness selected Fitness Ranes as one of the “Top 50 Gyms in America”. We’re honored to represent Hawaii on this list and humbled that the writer at Men’s Fitness acknowledged the results of the time and effort that has gone into arranging our unique training facility.
“The Fitness Ranes facility may actually rival some professional sports teams’ indoor practice facilities.”
9. In yet another first for the State of Hawaii, Fitness Ranes brought the very first Trueform Runner (three of them actually) to the islands.
Seemingly similar treadmills have been spotted in gyms on Oahu before, but in the battle of self-powered treadmills, the TrueForm Runner is truly in a class by itself.
The Trueform Runner is the ONLY treadmill that teaches the skill of running. It rewards proper posture, cadence, rhythm, hand & foot position. It’s smooth as butter and even with minimal instruction, you’ll run with better form after spending some time on it.
10. Continuing education & constant improvement remain high on our priority list and spending many hours learning from some of the world’s Best surely deserves a spot in our Top 15.
Coach Devin attended the Functional Range Conditioning Movement Specialist Certification & Seminar. This was held at Nike Headquarters in Oregon and was taught by world-renowned musculoskeletal expert Dr. Andreo Spina with assistance from highly respected coaches Dewey Nielson, and Hunter Cook.
My learning highlight this year was in Seattle at the Conditioning Coach Certification & Seminar with Joel Jamieson. Joel is the man behind 8weeksout.com and is one of the world’s foremost authorities on strength, conditioning and energy systems. His best-selling book Ultimate MMA Conditioning has been read by thousands of athletes and coaches all over the world.
11. Louis Smolka defeats Paddy Holohan in the Main Event at UFC Fight Night in Dublin, Ireland.
If you’ve spent any time at Fitness Ranes in the afternoon, you’ve probably seen Louis Smolka doing his strength & conditioning training with our group of athletes.
Louis has been training with us at Fitness Ranes, along with his teammates for some time now. He has made serious gains in his strength & conditioning every month since starting.
On Oct 24, Louis put his skills, strength, and conditioning on display defeating his hometown opponent in a front a hostile crowd in Dublin, Ireland.
Louis continues his ascent up the rankings — he is now one of the top 15 Flyweight fighters in the world.
12. Lowen Tynanes defeats Rasul Yakhyaev in the Main Event at One FC Kingdom of Khmer in Phnom Penh, Cambodia.
One FC is the biggest Mixed Martial Arts promotion in Asia.
Lowen is one of the strongest, most powerful athletes in his weight division and the world is just starting to see what this guy is capable of.
Besides being an incredible athlete, he’s also one of the friendliest, most humble, and genuinely nice people you will ever meet.
13. My first-ever mentor walked into Fitness Ranes to visit. Brian Copeland is a Honolulu personal trainer and a competitive bodybuilder. I will always be thankful to Brian for believing in me and sharing his wisdom with me. It was truly a special moment to have him visit me at Fitness Ranes.
14. One of the top strength & conditioning coaches in the world changed his programming after seeing what we were doing at Fitness Ranes.
Mike Boyle Strength & Conditioning has been voted the “Top in Gym America” numerous times.
Athletes and fitness professionals around the world including personal trainers, and strength & conditioning coaches turn to Mike Boyle for information & guidance on their programming.
In the music industry, copying someone else is frowned upon.
In the fitness industry, being copied can be one of the biggest compliments a coach can receive. Imitation is the sincerest form of flattery.
I was chatting in a private online forum with some of the top coaches in the world and the topic of teaching a single leg hip hinge was being discussed.
I described how we were teaching our athletes & personal training clients at Fitness Ranes to perform a unilateral (single leg) hip hinge. Coach Boyle asked me to upload a video to clarify what I was describing.
I uploaded the video and had a big Exercise-Geek-Fanboy-moment when Coach Boyle responded that he loved it.
A few months later, I saw a video that had been uploaded to Mike Boyle Strength & Conditioning’s youtube page with this quote in the description, “This is our new phase 1 progression for the SLDL pattern.”
Being able to influence the programming of an industry leader and someone that has had such a huge impact on the way we do things at Fitness Ranes easily earns a spot on our Top 15 of 2015.
15. The Fitness Ranes training team continues to grow. With a vast array of intern candidates, we selected those who met our tough criteria.
With every new coach, we’re extending our reach and helping more clients achieve their goals.
Our team of personal trainers are passionate about coaching, dedicated to excellence, are lifelong learners, and strive for constant improvement. All the more for us to grow in 2016.