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 Strength & Conditioning Program starting in May!

April 27, 2012 Sunnyvale, California

New week Smash Gyms will start our brand new beginner friendly Strength and Conditioning Program! Smash will allow all existing members to try the program for free during all of May! Our Crossfit, NESTA, and ISSA certified instructors will help you reach your fitness potential. Program description below…

Join the Smash Strength & Conditioning Team!

The Smash Gyms Strength & Conditioning Team is for those individuals with goals to reach their personal maximum fitness potential. While maintaining a strong focus on safety, this beginner friendly program will teach you the training secrets of professional athletes in a fun and supportive environment. The program was designed to teach team members proper strength and conditioning techniques and principles while pushing them physically and mentally. Our certified, professional instructors will teach you proper body mechanics to help you safely reach a new physical fitness level. You will build amazing conditioning and increase your functional strength to a level you never thought possible. This Strength and Conditioning Program is serious about fitness, safety and fun.

If you join the program you can do all of your fitness training at Smash. You will not need personal training. You will not need to wander around 24-hour fitness and wonder what silly machine you can do next. Smash Gyms is a safe path to help you reach all your fitness goals.

This comprehensive program was designed to specifically sky rocket your performance. Our carefully designed workouts are perfect for any committed individual regardless of experience. What are you waiting for? Start your experience here at Smash Gyms and get in the best shape of your life!

 

  • STAMINA
  • WEIGHT LOSS
  • STRENGTH
  • FLEXIBILITY
  • POWER
  • SPEED
  • COORDINATION
  • AGILITY

 

TRAINING TO MEET YOUR UNIQUE NEEDS- WE HELP YOU REACH YOUR GOALS!

Get ready for not only a new body but a new life! Whether it’s losing weight, toning up, building muscles, increasing stamina, or preparing for a race Smash Gyms will help you reach your fitness goals through our Strength and Conditioning Program. Our classes aren’t just about working out. We will teach you how to train properly and become healthy and we’ll help you learn how to stay that way for life.

If you’re tired of the same boring workout routines, can’t seem to reach your goals, if you’ve hit a plateau, or just never worked out before… then Smash Gyms can help. Let our team of experts become your personal, one-on-one fitness consultant. As we guide you on the fitness path we’ll help you avoid common exercise mistakes that just waste your time and we’ll teach you techniques that will get you the fitness results you’ve always wanted. Our unique and entertaining workouts include cardio, strength training, and stretching exercises. Our workouts are great for all age groups and fitness levels!

 

INSTRUCTOR – JAMES CEBEDO

james

James Cebedo is a testament to how proper fitness training can be life-changing. He was very overweight and out of shape in high school and decided to make a change for good. In one year he transformed his body. He lost over 40lbs and gained an impressive amount of lean muscle mass. Training and studying the different philosophies of fitness training has become his life mission. His years of experience in bodybuilding, power lifting, circuit training, rock climbing, Crossfit competitor and as a Personal Trainer have provided him with a wealth of experience. James is joining the staff of Smash Gyms instructors is to help people of all fitness levels achieve their fitness goals.

James competed in the 2008, 2010 and 2011 Annual Crossfit Games. His impressive resume includes a 455lb deadlift, 365 lb full squat, 120lb weighted pull up at bodyweight less than 160lbs. James has also hiked Mount Dana, the 2nd highest peak in Yosemite at 13000 feet!

Bachelors Science degree In Health Science

Minor degree in Nutrition

Nesta Personal Training

ISSA Personal Training

Crossfit Certified Instructor

Crossfit Gymnastics Certified Instructor

 

INSTRUCTOR – CAINAN MUNSELL

 

 

 

 

 

 

 

 

 

 

 

 

 


Cainan had been winning Track and Field and USA Wrestling events since he was seven years old. He set numerous school records in his track and field career before focusing on wrestling where he was a 4-time state qualifier and multi-time state placer along with becoming a freestyle all-american.  He wrestled at Michigan State University before deciding to pursue his Electrical Engineering degree full-time.

Cainan discovered Crossfit in 2009 at a time when he was rediscovering his personal health and passion for competitive sports.  He became refocused on his strength and conditioning and his entire lifestyle through a new found energy.  Since 2009 time, Cainan has drastically improved his strength and conditioning resume.  Some of his personal bests are a 425lb back squat, 455lb deadlift, 315lb full clean, 285lb Clean and Jerk, 215lb snatch and 2:51 Fran time at 170lbs.  Cainan is a Crossfit Certified Instructor. He has also continued to compete on the Olympic Freestyle Wrestling competitions in major tournaments such as the Sunkist International and US Open. Most recently he is using his strong wrestling background to transition into the Brazilian Jiu-Jitsu at Smash Gyms.

 

Smash is just 5 minutes away from Rivermark Plaza in Santa Clara!

Functional Strength classes in Santa Clara, Sunnyvale, Milpitas and Mountain View!

What is Functional Strength?

Strong is the new skinny! Fitness professionals and personal trainers are teaching people the importance of improving their strength to reach their fitness goals. Trainers are particularly fond of using the term ‘functional strength’. When most people hear the word “strength”, weightlifting and bodybuilding are often the first things to come to mind. However, functional strength is very different from weightlifting strength. Most traditional weight training exercises are done to develop physical aesthetics. Of course bodybuilders are not weak, however, the strength from standard weight lifting does not always translate over as effectively in real life as someone who trains for functional strength.

A great example is the World’s Strongest Man contest. Rather than curling dumbbells, bench pressing barbells, and pumping out reps on a machine, the World’s Strongest Man contest has competitor lifting rocks, pulling cars, flipping huge tires, etc… If you look at the competitors in these contests, though they are big guys, they look nothing like professional bodybuilders. A few professional bodybuilders have participated in these contests in the past and most had very limited success. I am not saying that in order to have functional strength, you need to be big like the competitors in a World’s Strongest Man contest as there are many other examples of functional strength. I am using that as an example with people of comparable mass to a professional bodybuilder to show how training for looks versus training for function can directly translate to performance.

Functional strength not about how big or defined a muscle looks, but rather having strength in the movements of your body that is used in daily activities, sports, and another other natural forms of physical exertion outside of the gym. When you look at many standard weight training exercises, the movements are not natural if you look at it closely. Let’s take the flat bench press as an example. Most people see the flat bench press as simply a pushing motion. However, if you really dissect the flat bench press, you will notice that your back is against an immovable object (the bench) and you are pushing (the weight) directly against the force of gravity. When in your regular life do you find yourself with an immovable object against your back and pushing directly against the force of gravity? The answer is probably…never. So, the strength developed for the flat bench press is simply strength to bench press and developing muscle mass for looks. This exercise and the strength developed from this exercises is useless and is not functional for most people and, especially, athletes.

Having functional strength can really be seen when doing movements or activities outside a person’s norm. People with functional strength tend to be the ones who are a lot stronger than they look. I have grappled thousands of people throughout my martial arts career. Interestingly, some of the strongest opponents I have grappled against were gymnasts, yoga instructors, and people who did hard manual labor for a living. None of these people ever did standard weight training and very few were bigger than me, but when I grappled against them, each one felt like I was wrestling a bull.

The Smash Gyms fitness program (SmashFit) includes a wide variety of group fitness classes designed to learn a skill, lose weight and improve your functional strength. All age groups and fitness levels can improve their overall fitness in a safe and supportive environment. The group classes at Smash have a strong emphasis on proper body mechanics has translated to great results and a very low injury rate for our students. Professional instructors guide new members on a safe path to fitness regardless of athleticism or prior experience. Our beginner friendly programs allow anyone to learn, get fit, and have fun!

SmashFit includes kickboxing, zumba, bootcamp, self-defense, krav maga, women’s brazilian jiu-jitsu, kettlebell training and more!

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.