Inside Supreme Ultimate Fitness

South Florida look no further for the best Boca Raton personal trainer, kettlebell instruction, and fitness classes. Dale Buchanan’s Supreme Ultimate Fitness studio is not your normal gym. You won’t find machines or traditional free weights anywhere. What you will find are kettlebells, TRX Suspension Trainers, Sandbags, Battling Ropes, and a beautifully decorated studio with an Asian flair. It’s uncluttered, on a quiet street, and perfect for learning and reaching your fitness goals.

Check out the Personal Training page for more information on how I create a customized fitness program for you to reach your goals

We don’t use machines, we are the machine!

We are located at 170 E Boca Raton Rd #2, just 2 blocks south of Mizner Park Click here for Map and Directions

Every Session is a total body workout.

“ You will have the best fitness experience possible and easily be able to melt away stress and tension while having fun, and getting in shape!”

Here is what you can expect:

• Mind/Body Fitness
• Total Body workouts
• Fat Loss
• Strength and Conditioning
• Flexibility
• Injury Rehab and exercise therapy
• FUN!
  

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Supreme Ultimate Fitness essentially means T’ai Chi Fitness or “Yin-Yang Fitness”.  The most unique part is having the principles and philosophy of Eastern Wisdom, T’ai Chi, and martial arts added to your workouts.  This makes it a true mind/body fitness program.

Why you should use Kettlebells

“Russian Kettlebell Training is not just a workout, it’s a practice, very much like an internal martial art or Yoga, so spend your time to master the basics.” Pavel

Kettlebell Facts:

• Kettlebells have been around for over 300 years
• Kettlebells are highly effective for building strength
• Kettlebell lifting is great for the heart
• Properly used, Kettlebells are surprisingly safe
• Kettlebell training improves body composition, burning 1200 calories/hr
  

What is a kettlebell?

• The kettlebell is a cast-iron Russian, weightlifting tool that looks like a cannonball with a handle.
• Kettlebells come in a wide variety of weights, from 6 pounds to 106 pounds. Various exercises including swings, squats and presses are done with the kettlebell.
• All the exercises utilize the whole body; the legs, hips, abdomen, back, arms and shoulders work in coordinated movement.

Why work with a kettlebell?

• To burn fat, up to 1200 calories an hour, and develop explosive power
• To build lean functional muscle
• To enhance cardiovascular fitness
• To hone body mechanics, promote physical self-awareness, and improve posture and flexibility
• Because kettlebells are adaptable to men and women of all ages and levels of conditioning

How do I know if kettlebell training is right for me?

• You want a fast and effective workout.
• You want a portable exercise tool that allows me to take your workouts from the studio to my home, the park, or beach.
• You like the idea being able to focus on strength, cardio, and flexibility in a single workout.
• You are tired of the gym experience and looking for a better and faster way to get in shape.

Need more information? Visit my other website BocaKettlebells.com

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Mission and Philosophy

My mission is to get you results!

That does not mean obtaining a perfect body or 6 pack abs.  Results can be as simple as improving movement patterns, healing injuries, improving posture, or increasing awareness of the mind.body.  Other things that are important to attaining results are proper body mechanics, functional movement to enhance strength, power, and healing power.  This includes all aspects of a balanced fitness program; softness, hardness, mind, and body…all designed to enhance your life and create longevity! My mission is still to get you results!

“Performance doesn’t equal function. A high performing individual can be one of most dysfunctional individuals walking into the room, those 2 things are NOT connected” Brett Jones

My philosophy is that fitness training should be balanced, and more that just an external workout.  It should start with an assessment of your mind and body and a program needs to be created to enhance both.  There is no cookie cutter workout or program.  Every person is different and has different needs.  What works for someone may not work for you.  As your guide and coach, my job is to quickly identify what will work for you to reach your goals and how long that will take.

I believe in training hard a few days a week and giving the body plenty of rest to repair, grow, and recover.  Active Recovery should be a regular part of everyone’s fitness program.  Fitness is not about how quickly you get there, rather how long you can last.  If you burn yourself our you rick injury and getting sick.

Here is a great quote by Brett Jones, Master RKC that explains training for movement vs training for appearance.

“If you look at boxers, dancers, or martial artist…these are people who train in SKILL and learning their ART is PRIMARY, they get a workout by coincidence. They didn’t mean to achieve the dancers body but you dance for 8 hrs a day, you get a dancers body. they didn’t get there because they wanted to look aesthetic, they got there because they trained their art.” Brett Jones

Physical training is only part of the equation.  Things like stress, poor self esteem, self doubt, and fear will eliminate anybody from reaching any goal in life no matter what program they follow.  The power of the mind will determine if that goal is reached or not.

Supreme Ultimate means T’ai Chi or Yin Yang, the Tao symbol to the left from over 5000 yrs of Chinese cosmology.  It represents  the light and dark, day and night, cold and hot, soft and hard.  It represents constant motion and perfect balance.

Supreme Ultimate Fitness was branded to represent and teach a balanced fitness program and balanced life.  By using the same principles as the Tao, the philosophy is that it’s best to have both hard exercise and a soft recovery system to balance out the body and mind.

Check out this video interview I did by Rocco Castellano on my training philosophy.

Active Recovery

What is Active Recovery?

Active Recovery, or active rest, is the process the body and mind utilize to recover from intense exercise.  This article will cover 2 forms of Active Recovery.  First, there can be active recovery in between intense sets of resistance and interval cardiovascular training, allowing the heart rate to come down a little and the body to partially recover for another intense set. This helps to keep the body warm and allows the heart rate to come down slowly but not to the resting heart rate.

Second, there is also active recovery in between intense workouts, which is crucial because the body is not capable of pushing to the limit all the time. The body should do some form of low impact movement to allow the muscles, joints, and energy systems to replenish and recover.  However, doing nothing immediately after and in between high intensity workouts is not going to support the recovery process very much and in fact might even take longer for the body to recover.

I use a combination of walking, T’ai Chi, Qi Gong, and meditation because it is the simplest, most powerful, and most effective way to recover. Walking is a great way to loosen up the muscles and get rid of soreness and lactic acid.  T’ai Chi and Qi Gong will cleanse the internal organs such as the liver, kidneys, and lungs while strengthened the body as it goes through the recovery process. Plus the mind is getting relaxed and calm at the same time with the meditation.

Mindfulness is important because it teaches you how to pay attention to the body at all times, while in active rest and also during intense exercise, which is key to know what’s going on with the body while pushing to the limit. How high is the HR? Are there any unusual aches and pains? How much are you sweating? How does the body feel overall from the toes up the spine to the head?

By doing the T’ai Chi and Qi Gong movements and simple meditations for a minute in between intense cardio and strength work, it gives you the opportunity to stay “mindful” and in the moment as you go through a checklist of the body for critical feedback during your workout. I often see way too many people in their workouts, many with trainers, just keep pushing hard and actually mindlessly escaping from the body. There is no balance in that form of training and often results in over training and injury.

Enter T’ai Chi Chih! Joy Thru Movement - 19 movements and one pose that circulate and balance the CHI in our bodies.  Non martial art, just soft flowing movements based on over 5000 yrs of Chinese Medicine and Cosmology.  This is my favorite form of Active Recovery after hard workouts and in between intense training sessions. For more information visit my other website Joy Thru Movement

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New Age of Fitness Training!

New Age of Fitness Training!

I have been in the fitness industry since 1982 when I joined my first gym and also worked the front desk while helping members with their workouts.  Gym’s were much different back then. We had a full line of the original Nautilus machines, tons of free weights, dumbbells, cable machines, squat stands (not racks), a weightlifting platform, and absolutely no cardio equipment. Rock music blasted the stereo and the mirrors were always fogged up from the humidity.

This was a serious bodybuilding gym where Mike and Ray Mentzer would often pop in for a workout using High Intensity Training and putting on a great show posing for us.  Fitness has changed a lot since then.  Now we here about Crossfit, core and functional training, Tabata Intervals, and the list goes on. Gyms like LA Fitness are much different now than my first gym in 1982 and mostly a social outlet with a lot of fluff and more cardio machines than anything. I never did get a decent workout at these types of gyms.

In early 2009 I left behind the 25+ years of gym training and started to workout at home and began using a combination of kettlebells and the TRX Suspension Trainer with T’ai Chi cooldown. My body was actually in a state of shock from having to actually “work”, balance, stabilize, and use it’s core during the entire session.  It paid off though, I rehabbed a torn Labrum in my right shoulder and actually regained a lot of strength while putting on some lean body mass in only 30 days.

In June 2009 I opened my boutique 900 sq ft fitness studio (which is now 2400 sq ft), Supreme Ultimate Fitness, in Boca Raton, FL and began teaching classes that consisted of kettlebells, sandbags, and the TRX. I was already using kettlebells for me and my clients when a facebook friend told me about sandbags and then one day I told my kettlebell class to grab a sandbag, a kettlebell, and get ready to do some TRX exercises as well. This moment changed the way me and my clients performed our workouts forever.

So many others have caught on to this training format by seeing my youtube videos from my beach workouts and classes. I see many kettlebell instructors now incorporating both the TRX and sandbags in their training. There is a good reason, because it works all systems of the fitness chain: cardio, strength, and flexibility. Not only that but it also builds balance, core, and stability and if the workout is done correctly with static, ballistic, and explosive movements, will work both slow and fast twitch muscle fibers.  What more could you ask for in a 20 minute workout?

Now that I’ve preached the word of kettlebells, TRX, and Sandbags let me show you a typical 14 minute workout, not including warm up and cool down:

kettlebell 2 handed swings – 60 sec
kettlebell alternating swings – 30 sec
kettlebell cleans right – 30 sec
kettlebell cleans left 30 sec
kettlebell goblet squat  – 30 sec
TRX Pistols (one leg squat) left 30 sec
TRX Pistols right 30 sec
TRX rows – 30 sec
TRX Chest Press 30 sec
Sandbag clean and press – 60 sec
Sandbag deadlift with side to side rotation -60 sec
Kettlebell snatches right 30 sec
Kettlebell snatches left 30 sec
Kettlebell single leg deadlift right 30 sec
Kettlebell SLDL left 30 sec
TRX Bicep curl 30 sec
TRX Triceps Press 30 sec
Sandbag shouldering – 60 sec
Kettlebell overhead press left 30 sec
Kettlebell overhead press right 30 sec
Sandbag Russian Twists – 60 sec
TRX suspended crunch – 30 sec
TRX plank – 30 sec

You can switch exercises and order. I like to use combo of upper and lower body, push and pull, and keep it moving with no rest. Use a gymboss timer or something similar so you can focus on the workout.  More advanced students can go up to 30 minutes with this workout. Tons of different exercises and combination. You will never have to do the same workout twice.

Here is a video of a workout similar to the one I just posted:

This type of training does require that you start with proper technique using kettlebells and the TRX and moving slowly into a full blow workout after you have mastered the basic exercises. I would suggest finding a certified instructor in your area.  If you need any help with that let me know and I will be happy to locate one for you.