James Cebedo Earns a Silver Medal in Weightlifting Competition

Smash Strength & Conditioning Coach and personal trainer James Cebedo of Santa Clara earned a Silver Medal this weekend in an Olympic Weightlifting Competition in the 69kg weight class. He weighed in at 66.08kg, and was the lightest guy in the division. James plans on making 62kg in his next competition. It was a tough competition since the 1st place guy is a nationally ranked lifter. James lifted 91kg (200#) in snatch and 111kg (244#) in clean and jerk. He plans on cutting weight to the 62kg weight class to qualify for nationals! James is a certified personal trainer and crossfit instructor.

“I have come a long way in my 13-year fitness journey. When I started my fitness journey I had no athletic experience, I was overweight and I had average or below average genetics. I began to research everything about becoming fit and experimented with all aspects of fitness. I’ve made a lot of mistakes and learned from them. I have experimented and tested every theory of fitness from diet, to training methods, to mental preparation. You would not believe the crazy experiments I have tried. Now I know what works. With the knowledge and experience that I have gained through certifications, self-study and experimentation I pushed my body into what most would consider an elite athlete. I had no idea when I started this journey it would take me this far.

I am here to gladly pass all of that information, knowledge and experience on to you. I can just hand it to you. Trust the other coaches and myself with your fitness goals and I guarantee you that will reach them. Whether you want to lose fat, get stronger, add muscle, prepare for a competition, or just general overall fitness decide on your goal and let us know. We will give you the steps to reach your goal and help you along the way.

To improve yourself you should have a definitive plan. Share that plan with your coaches at Smash and we will help you get there. This is the best way to continue to improve. It becomes easy to stay motivated if you are specific with your goals and reach them. It is hard to reach your goals if you have none. We all needs that sense of accomplishment to stay happy as athletes and just as people. If you are unsure what you should be working on come see us and we will help you set your goals.

Name your goal and we will tell you all the steps to get there. I have 100% confidence in that statement. Every single person in class who have trusted the coaches in class were the ones who improved the most.  Ask any of the dedicated strength & conditioning members at Smash…this is not a matter of opinion, I have fitness data to back it up. Be coachable, have goals and we will change your life!”

James Cebedo

-Smash Gyms Strength & Conditioning Coach

-BS In Health Science

-Minor degree in Nutrition

-Nesta Personal Training

-ISSA Personal Training

-Crossfit Level 1 Instructor

-Crossfit Gymnastics Instructor

-2013 Redwood Empire Weightlifting Championships – Silver Medal

-2013 Emeryville Max’s Gym Open- Silver Medal


New Instructor at Smash! by Debbie Sanchez

A few weeks ago I decided to take the CrossFit Trainer Course to become a CrossFit Level 1 Trainer. I want to thank my Strength & Conditioning coaches James Cebedo and Cainan Munsell for the inspiration! They have helped me reach a fitness level that I never thought possible. Without them I would not know my full physical capabilities & potential and I have grown to love physical fitness.

The course spanned over 2 full days with lectures, breakout sessions, and a WOD  (work out of the day) on both days. The class was full of mostly very fit aspiring trainers ready to take their knowledge and fitness to a new level. I have never seen so much muscle in one place! I was pleasantly surprised of the equal ratio of women and men. Because of the awesome training at Smash I was in the top 20% of the women in completing the prescribed timed WODs despite only training for one year. Many of the women could not complete the workout with the prescribed weight requirements.

I am proud to say I have passed the exam and can now consider myself a Crossfit Level 1 Trainer! Below is my fitness story!

Growing up my diet was horrible. As an adult I ballooned up to 140lbs because I never worked out. When I met my husband I had lost 10 pounds mostly through starving myself and diet pills.

I was Heavy Before Smash!

When I began working out I just would walk straight to the elliptical machine. Like most women I didn’t want to lift weights because I didn’t understand the benefits and thought I would look bulky. I didn’t want muscle because I didn’t know what I know now. I have come a LONG way.

All I knew of exercise was getting in 20 mins of light cardio, whether it was jogging or using an elliptical machine. I never saw any results but that was because it was boring so I was never consistent.

When my husband and I started dating I started to workout with him. He encouraged me to start lifting weights and told me that it would actually help me lose fat! He designed an exercise regiment which consisted of weight lifting and cardio. My weightlifting (Globogym style) consisted of legs one day, tricep, chest, & shoulders the next, and back & bicep the following day. I started to see results but I didn’t have systems, knowledge or the support to measure progress and reach my potential.

Then came Smash Gyms and my life changed! After two long years of the same boring workouts I found an exercise regiment that was fun and making huge strides in my physical fitness. The variety of classes at Smash pushed me to a new level of fitness. I was incorporating group classes such as Kickboxing, Kettlebells, and Bootcamp into my workouts. I was taking 3 classes a day because it was FUN!  I learned so much in every class and didn’t want to stop progressing.

Then I finally tried the Jiu-Jitsu classes. By that time we had a lot of women in the program at Smash so it was a comfortable safe path for me to see what is all about. It took me a few classes but I eventually fell in love with Jiu-Jitsu. Once you get passed the first few classes Jiu-jitsu becomes addictive! This new found addiction motivated me to get in the best shape possible! Getting tapped will motivate you!

Jiu-Jitsu Competition

Soon after I started taking women’s Jiu-jitsu, Smash added Strength & Conditioning classes to the schedule. The class was taught by fitness veterans & personal trainers James Cebedo and Cainan Munsell. They showed me what real strength training was. It meant taking the plunge and adding heavy weights to a barbell. I soon found that I could lift and squat heavy weights. I was amazed at my new abilities! I soon realized that it wasn’t me. It was my new coaches! With high level coaching everyone is capable of taking their fitness to this level! The coaches also tracked results for everyone taking the Strength & Conditioning classes. This showed that everyone is capable of getting physically stronger and making progress on sprints, WODs, jumps, etc. We could see our progress every week!

Clean & Jerk!

Not only was I able to see and track progress on my lifts and conditioning but best of all I could see the results in my jiu-jitsu training. I found that much of my success in Jiu-jitsu was due to the physical and mental strength that our Strength & Conditioning class gives me. With the combination of our amazing coaches for BJJ and S&C at Smash I was so confident that I decided to enter The Bay Area Jiu-Jitsu Championships and ended up taking home a silver medal. The days I don’t feel like lifting the barbell I remind myself that I want to win my next BJJ tournament and I know that supplementing with strength & conditioning classes will be that extra step towards the gold.

Aside from sports performance our Strength & Conditioning classes have given me much more confidence. I am much happier with the way I look and feel. I was always very self conscious and have battled with low self-esteem. Through martial arts and physical fitness I have built confidence. This is why I decided to take the CrossFit Trainer course. I want to share these great things that I have found and help inspire others to do what they never thought possible.

Debbie Sanchez
Certified Level 1 CrossFit Trainer

Find Debbie!

Smash Member Loses 60lbs!

Noel lost over 60lbs while training at Smash! Amazing!

“One day my cousin Desiree Mendel told me about Smash gyms, and started up martial arts again. At this point I was a little over 200lbs of partially fat and muscle. After meeting my coach Brian, he sparked my interest in competing in kickboxing. I asked how much I should weigh, and he suggested at my height, I should get down to at least 145lbs. That was a goal that no one, even myself thought I could make. However with tons of hard work and staying consistent on a balanced, healthy diet, I continued to take other classes Smash gyms had to offer such as kettle bells, strength and conditioning, bootcamp classes and yoga classes. After 8 months I finally reached my goal and weighed in for my first kickboxing tournament at 143lbs!”- Noel Galano

Holiday Specials at Smash Gyms!

Holiday Specials!!! 

If you still haven’t tried our awesome classes or you have friends that you want to workout with, now is the time to try Smash at a ridiculous deal. Anyone can purchase. Must be a first time visitor to Smash to redeem; cannot be combined with any other offer (free week, etc).

Limited time; this offer will only be up in December.

Thanks! Click the link below for more information!


At Smash we workout in supportive and friendly group classes with professional instruction. We strive to make every class a semi-private lesson with an expert in their field. Every class is a beginner friendly, a great workout and lots of fun. Feel free to share on your wall!


New July Schedule

Sunnyvale, Santa Clara –  Try any class free for a week!

Starting in July we will have a new and improved class schedule. More Bootcamp, Krav Maga, Brazilian Jiu-Jitsu, Kickboxing, & Crossfit style Strength & Conditioning options for all gym members. Our members have seen amazing results in their overall fitness and skill level this past year and they can’t get enough! If you want to lose weight, learn a skill, or be a competitive athlete Smash can help you reach your goals. Due to popular demand we have added additional time slots. This new schedule allows for…

Bootcamp Classes

– Four Morning Bootcamp Fitness Classes

– Co-ed fitness bootcamp classes

– Indoor and Outdoor workouts

– Two 6:00am Classes (more on the way!)

– Two 7:00am Classes

Strength and Conditioning

– Taught by Certified Crossfit Competitors and Instructors

– Convenient new 5:30pm time slot four times a week

– New 7:00am Morning Strength & Conditioning Classes

– Monday evening introduction class


– Two 6:30pm BJJ classes

– Four 7:30pm classes

– Saturday Competition Training Class!

– Noon Jiu-Jitsu Five days a week!

Krav Maga

– Four 5:30pm Krav Maga Classes

– Three 6:30pm classes

– Advanced Krav Maga on Fridays

– Saturday Morning Krav Maga

Mixed Martial Arts Class

– MMA classes Five Days a week

– MMA Advanced Sparring twice a week

– Includes Kickboxing and BJJ Classes


– Seven Kickboxing Classes a week!

– Convenient 6:30 and 7:30 time slots

– Weekend Classes available

– All levels welcomed

Kids Fitness and Martial Arts

– Summer Camps now Available

– Tutoring now Available

– After School Program five days a week

– Kids Classes also from 4:30pm-5:30pm


Fitness Classes in Sunnyvale!

SmashFit is the fastest growing fitness program in the Bay Area. Smash Gyms members have lost over 30lbs in less than 2 months by showing up to SmashFit only 3-5 times a week! SmashFit allows people to have fun, get fit and learn a new skill every night.

This program includes a new workout every day in which you will be learning as you sweat. In Smashfit people are not only physically challenged but also mentally challenged by learning from expert practitioners and instructors. These instructors will teach you a real skill in every class while you workout. There is no feeling more rewarding that  being able to feel and see yourself progress in a discipline or sport! This will keep you mentally stimulated and motivated and consistent. Our SmashFit program is dedicated to making your workouts diverse, fun, unique and effective. SmashFit allows you to progress at your own pace in a supportive environment!

Our World-Class Instructors help people of all fitness levels and age groups reach their fitness goals. You will get top quality instruction while getting in the best shape of your life. SmashFit allows you to choose from a unique variety of classes and workouts throughout the week so you will never get bored. Your new training schedule will include Kickboxing, Bootcamp, Kettlebell training, Zumba, UJAM, Krav Maga, CrossFit, Women’s Only BJJ and more! You will learn from expert instructors in every class. Every class is a group personal training session!

SmashFit instantly gives you all the tools you need to be successful in reaching your fitness goals and improve functional strength. You will become more athletic, stronger and healthier. With SmashFit comes an instant support system of workout partners and instructors ready to help you improve. Every class is like a private lesson. Schedule your free week  on the link below today!

SmashFit Free Trial

25 Fitness Facts

25 Fitness Facts

  1. Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
  2. It takes a 3500 calorie deficit to lose 1 pound.
  3. Insulin and growth hormone have an inverse relationship.
  4. The average person can store 500 grams of glycogen.
  5. Only fat and protein are essential macronutrients – carbohydrates aren’t.
  6. You burn more calories during the 23 hours you don’t exercise than the 1 hour you do.
  7. You don’t need to do cardio to lose weight.
  8. The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
  9. You’re never too old to do squats.
  10. Weight loss is not a physical challenge – it’s a mental one.
  11. The scale cannot measure body fat percentage.
  12. You can eat anything you want and still lose weight – but weight doesn’t always equal fat.
  13. Muscle does not weigh more than fat – it’s just denser than it.
  14. You should never attempt weight loss at the expense of your health.
  15. Workout times and negative side effects are positively correlated.
  16. There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
  17. It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
  18. Once an adult, fat cells can be created, but they cannot be lost – only shrunken.
  19. Eating at night does not make you fat – overeating does.
  20. Thyroid hormone output and exercise intensity are positively correlated.
  21. Healthy levels of testosterone are good for both men and women.
  22. Dehydrating a muscle by 3% can cause a 10% loss of strength.
  23. The more muscle mass you have, the more calories you burn at rest.
  24. You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
  25. Consistency and patience are key to long term successful weight loss.