Cornerstone Fitness
Operating as usual
11/15/2022
I love this post and a great reminder to all those who work with kids.
We can be the one that lights the fire within those that we coach, train, or teach.
All great fires start with a flame and once lit, there is no way of knowing how far and how long that fire will burn.
11/10/2022
Congratulations to Sophie on her well-earned commitment to Sienna College!
This may be a first, training under the glow of a full moon! 🌕
11/05/2022
Good luck to one of our guys today as he competes in the cross country state championship! Bring home some hardware
11/03/2022
A nice reminder from !
Are you saying these things to your child everyday?
A big thank you to and aka The Motorcycle Mafia for cleaning up the back room!
11/01/2022
We have a new article up at chrisfluck.net that tackles the question: Why are kids so anxious? Link available in story!
11/01/2022
Winter training begins today!
10/29/2022
This camp is designed to teach basic athletic principles to kids in a fun and exciting environment. Over the course of two hours we will cover proper running mechanics, agility, basic strength & fitness exercises (pushups, jump rope, medicine balls, rope climbs, sleds, etc.) and more!
Everything we do will be developmentally appropriate for each participant. More information at chrisfluck.net!
10/25/2022
The Global Matrix 4.0 represents the largest compilation of information to date on indicators related to the physical activity of children and adolescents, and the data shows a failing grade.
Their report revealed that modern lifestyles – increases in digital screen time, the growing urbanization of communities, and the rise in automation of previously manual tasks – are contributing to a public health problem that must be recognized as a global priority.
10/24/2022
Phase one of our winter program begins October 31st!
Over the course of the 8 weeks, each athlete will be assessed and given a program designed to improve their needs.
The program will cover all aspects of sport performance with an emphasis placed on speed, agility, strength, and mobility.
These sessions will take place Monday thru Friday.
For more information, go to chrisfluck.net and click Winter Training Program on the home screen or click the post in our story!
❄️
10/16/2022
The research on sauna use is quite impressive. It makes me think that regular sauna use can help mediate many of the problems most individuals face over the course of their life with minimal physical effort. If you sauna 2-3 times per week, you are 27% less likely to die from cardiovascular disease (CVD) then men who don't sauna. Men who used it twice as often, 4-7 times per week, were 50% less likely to die from CVD and 40% less likely to die from all causes of premature death. I really like the sound of this!
So here is what I recommend: 175 degrees or more for atleast 20 minutes seems to do the trick. It might take some time to get to this but it is important that you do so. The research indicates that if you do not exceed 11 minutes, you get little to no result. Once you exceed that 19 minute mark, change begins to occur. For me, 30 minutes seems to be the sweet spot. I end up getting a great sweat in, my muscles feel good afterwards and my mood is always improved. I am really enjoying it so far.
Here are the results from competition Friday!
Emilia: 1-0
Bradon: 0-1
10/14/2022
Special shoutout to one of the hardest working people I have ever been around for being named Lehigh Valley Live Player of the Week!
Good luck in the playoffs!
10/13/2022
Book Recommendation for coaches and/or parents…
Norwich: One Tiny Vermont Town's Secret to Happiness and Excellence by Karen Crouse
The tiny town of Norwich, Vermont, with roughly 3000 residents, has acounted for 3 Olympic medals, and has put an athlete in every Winter Olympic Games since 1984.
To give you reference point on the size of this town, Hellertown or Williams Township has almost twice as many residents and Bethlehem is roughly 25 times larger in terms of population.
These feats are quite impressive for any town but when you look at the size, it makes you think that there must be something in the water… or maybe not!
The author begins her journey and unravels much more than just high level athletic performance.
She found a community that runs counterintuitive to the hypercompetitive schoolyards of today with overbearing parents navigating their child's every move.
She found that kids aren't cut from their sport teams, are encouraged to participate in multiple sports/activities and an incredible level of sportsmanship.
This book is great reminder of the values that are important for success!
Our middle school crew getting in a solid warmup this afternoon. Lightish deadlifts, 15 yard bear crawl 🐻 and some bunny 🐰 hops!
Coaching Q&A Episode!
It seems no matter what the level, from 6 year olds to the high school level, coaches are experiencing some hard times with their athletes.
In this video, I share some ideas on how to stay ahead of some of these issues by building trust, communicating effectively, and constantly working on creating a strong player-coach relationship.
Do you want to know the best way to do this? Have a meaningful conversation with each kid everyday!
10/11/2022
The longer you wait to introduce physical activity to your child, the greater the detriment may be as they age.
It reminds me of the Matthew Effect where those who have it (strength and fitness), more will be given. For those that do not have it, what little they have will be taken away.
A harsh concept but one that proves valid.
The more strength & fitness we can develop throughout our youth, the more we will have to develop into early adulthood. The more strength & fitness we have in our adulthood, the more we will have in our elderly years.
The potential for strength and fitness is only as strong as the foundation it is built upon. The best way to build that foundation is to do so early!
10/09/2022
Cruising along the Delaware! ☀️
Having some fun between sets!
10/05/2022
Our after school Strength & Fitness sessions are off to a wonderful start. It always seems to amaze me how fast the progress comes with the youngsters!
10/04/2022
It has been a few decades since my father has regularly been to a gym outside of the one in his basement. In an effort to use some new equipment, he joined a local YMCA. After a few sessions there he sent me the message pictured above.
The gym is no place for cell phone distractions. The text can wait. The snap can wait. It all can wait!
Constantly staring at your phone is a detriment to your training. There can be no “getting in the zone”, no introspection, no self talk and no self awareness. Without those things, you cannot maximize your training time.
So here is my advice: Forget the outside world for a moment and focus on you. Put the phone down and work!
09/30/2022
Active kids become active adults!
09/29/2022
“There’s a sunrise and a sunset every single day, and they’re absolutely free. Don’t miss so many of them.” - Jo Walton
09/28/2022
Over the course of the program, the participants will learn the benefits of fitness training in a safe, fun environment. Some of the areas covered will be how to warmup properly, proper speed & agility training, strength development, balance/core training and more!
In addition to the physical benefits, it has been shown that physical fitness training boosts self-esteem and self-efficacy, two areas that we all want for our children!
For more information and to register, go to chrisfluck.net and click Camps & Clinics. You can also register by clicking the link in our story!
In this episode, I detail how a somewhat scrawny 8th grader turned himself into a Division I football player. Do you want to know the secret? He showed up and trained consistently.
This kid made small improvements week after week, month after month, year after year. Over time, these small improvements turned into some big time gains!
Shoutout to for hitting the big wheel on the hang clean yesterday!
09/25/2022
Repost
09/25/2022
09/24/2022
In this video I share a quick story from a conversation that I had with my friend !
As we both experiment with different ways to boost our health and overall wellness, we discovered that following a time restricted eating protocol serves us both really well.
The rules are quite simple: whenever you consume your first calorie, count 8-12 hours past that point and that will be your eating window.
Do not consume anything outside of that window for a few weeks and see the effect it has on you. Watch the video for more info!
Here we have one of our 8th graders chasing the elusive big wheel (45 pounds on each side) on the front squat.
What do you guys think…
👍 or 👎 on the depth of this squat?
Watch the video to the end to get my four year old daughters breakdown of the lift!
09/21/2022
On October 5th and 7th, we will be offering a FREE one hour fitness event to all local home school families!
Over the course of the 60 minute session, we will be instructing the children on proper movement mechanics, basic strength & conditioning exercises, and introducing a variety of challenging but fun exercises and games.
These sessions will be offered at 11 am and 1 pm both days. To register, go to chrisfluck.net and click on Camps & Clinics or check our story for the link!
☀️ Rise and Grind ☀️
Challenge of the Day:
100 Push-ups
50 Chin-ups
Record your time, beat it next week!
Eccentric Training for the Youth
Shoutout to for the great demo showing us what eccentric training is all about.
Here he unracks the barbell and slowly lowers the bar over the course of six seconds. When the bar touches the chest, his intent is to throw that weight up as fast as humanly possible.
Eccentric training builds strength, power, speed, resistance to injury and neuromuscular strength.
Implementing eccentric training should be considered as part of a holistic athletic development training programme within youth that should begin during the pre-pubescent stage (9-12 years of age) and progressed throughout all stages of maturation
09/12/2022
In this episode, I share some research data from The Aspen Institute in regards to sport participation in our country.
Since 2012, a large percentage of kids stopped playing sports. During this time, social media sites like Facebook, Instagram, Snapchat and Tik Tok have blown up in popularity.
Coincidence, I think not!
Let me know what you all think on this matter. I try to use the podcast to kickstart some discourse so if you have any thoughts on the matter, please feel free to share.
EP141: Is Social Media Killing Youth Sports? In this episode, I share some research data from The Aspen Institute in regards to sport participation in our country. Since 2012, a large percentage of kids...
09/11/2022
09/09/2022
Rise and shine!
Future ninjas 🥷 of America getting after a quick obstacle course warmup!
09/08/2022
The greatest strength training program I ever followed: 3 x 52
Here is how you do it…
YOU SHOW UP to the gym three days a week for 52 weeks and repeat this for as many years as possible.
If you can do this, you will be rewarded with great progress in all areas of health and fitness.
This program is simple in theory but not easy in application.
Good luck!
Main Street Gym We are a family focused fitness club which offers a clean, friendly, and personal atmosphere.
Saucon Valley Karate Academy We are a family friendly martial arts/karate school with classes for ages 5 and above. Check out our
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Training By Jake Hi I'm Jake the personal trainer, Its my goal to help others reach their physical and mental goals in the gym and in life! so what are your goals?
Svelte Studio Svelte is a non-membership fitness and health studio. We want to be that kick in the butt, the spark to ignite your excitement to get in your best shape!