This Week's Feature
Bonnie Lefrak of Punch Kettlebell Gym Worcester
With the new Body By Bonnie Diet
Coming soon...
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Today we’re traveling to Punch Kettlebell Gym Worcester to visit with owner, operator and all around fitness nut Bonnie Lefrak. Bonnie opened her Punch Gym back in 2006 after first training with Anthony for an upcoming body building competition. Bonnie, Director of the National Personal Training Institute, saw the immediate potential with kettlebell training and knew immediately that she wanted a gym of her own. Today, Bonnie owns one of the hottest gyms in Massachusetts and is loving every moment of it.
Bonnie’s client list is as diverse as the colors in which she paints her kettlebells. At any one time you can find teachers, first responders, desk jockeys, athletes and soccer moms all working out st the same time. It is with the latter group that Bonnie has made her most effort and seen her biggest gains. Bonnie set out to break down the “strongman” image of the kettlebell and make it more accessible to those women who may have been too intimidated to try it. She came up with her “Kettlebells for Women” approach and has made tremendous strides in breaking down those barriers and opening up kettlebell training to a whole new group of women. One of her clients, Emily Roche, believes kettlebell training with Bonnie has helped her with both physical and mental strength. “My strength has also grown by leaps and bounds. I never really took to traditional weight lifting, but kettlebells are so interesting and different that 'weight lifting' has taken on an entirely new meaning for me. Each class brings a new challenge that takes me to my next fitness level whether I realize it's happening or not. I am never, ever bored with these workouts and love the physical and mental rewards that follow each session. Most of all, I love the back-to-basics training approach Bonnie and her staff have created at Punch Gym.”
Besides the workouts offered at Punch Worcester many clients are finding the positive atmosphere Bonnie has created is the biggest part to them reaching their goals. Theresa Donaghy says Punch Worcester is about more than just personal goals. “I am someone that didn’t have ANY self esteem when it came to my body and working out! I couldn’t even look at myself in the mirror when I first started working out with Kettlebells. Now, with the help and positive influence of Bonnie I have come so far!” But perhaps it was client Pamela McHugh who said it best, “It’s amazing to me that with the 20+ years of strength that I have done, kettlebells could come in and make such a change in my physique in such a short time. If there is one piece of advice I can give anyone & everyone out there, it is to stop in at Punch Gym Worcester…This is the one “sport” that levels the playing field for both genders!!! GO LADIES!”
As mentioned before, Bonnie is a professional body builder (natural) with years of experience training and dieting for competitions. About 3 weeks ago I contacted Bonnie in the hopes that she might use her knowledge of competition dieting to help me shed a few (55) much needed pounds. To no great surprise Bonnie jumped at the opportunity and quickly made up a custom diet tailored specifically for my needs and goals. And when I say custom diet what I mean is…a custom diet book…this diet is nearly 10 pages of all the do's and don’ts, vitamin lists, supplements lists, menus for both on and off days, and everything else that I might encounter during this time.
Now, let me take this opportunity to explain to you all that 55 pounds is a lot of weight to lose but at no point did I think it an impossible goal…until that is around day 3 when all those food cravings kicked in and the excitement and adrenalin rush the promise of a new diet brings started to wear off. It was then that I found the greatest asset to Bonnie’s arsenal came in handy…her understanding and motivation. Bonnie understands everything that the dieter is going through, over the years she has felt every hunger pang, craving and desire to binge that myself and countless others of her clients are feeling. It’s this understanding that lends herself so well to the dieter because she knows just what button to push to keep you motivated. One of her best and most motivating pieces of advice she’s given me so far was a quick one liner at the end of a recent email…”it’s just food”, she said. For me that was perfect, I’m not much of a 3 square meals a day kind of guy, I’m more of an eat constantly from dawn till dawn kind of guy, and say what you will about addictions, I for one believe whole heartedly that there is such a thing as “food addiction”. But it was this simple one liner that put everything into perspective for me…”it’s just food”. Perfect! Probably the simplest yet most effective piece of advice anyone has ever given me. It was that simple phrase that put it all back into perspective for me and helped me stay on track.
It was her motivation, knowledge, experience, and ability to understand me and countless others that made us think, “what if we made this available to all of you”. Perhaps there are a few of you out there looking for just that perfect diet custom tailored to your exact needs and goals. So, we here at AOS are pleased to offer Punch Nutrition by Bonnie. A diet program custom tailored just for you. Here’s how it’ll work; send Bonnie an email, let her know you’re interested in her diet program, she’ll email you a questionnaire to gather as much info on you as possible (goals, needs, current stats etc etc) and within a weeks time you’ll have your very own Punch Nutrition by Bonnie custom diet. With weekly updates she'll be able to track your progress, tweak your diet and cheer you on to reach your goals.
Contact Bonnie to get started on your Punch Nutrition by Bonnie diet today! bonnie@punchgym.com
On a side note, we’ll be monitoring my progress as I work towards shedding that 55 pounds through Punch Nutrition by Bonnie and kettlebell workouts at Punch Kettlebell Gym Providence. Two weeks into it and I’ve lost 14.4 pounds and eagerly await the demise of the remaining 40.6 pounds. Stay tuned, the diet tracker page will be up by weeks end.
Watch as Bonnie takes you through a clean and press for this weeks MOS Video and follow it up with the introduction of Anthony Grokaitis who will be joining Bonnie as a trainer in her studio. Anthony as some of you may know is a Worcester firefighter and Mixed Martial Arts fighter. To train with Anthony you can reach him at grok@punchgym.com.
Here's what people are saying about Bonnie...
I’m a 44 year old woman who has trained in fitness centers up and down the east coast for the last 22 years… Currently I am in training with Bonnie LeFrak from Punch Gym in Worcester to compete in a natural bodybuilding contest. When I first hired Bonnie it was because I was looking to shed some quick pounds for my 25th class reunion. It was then that I actually started training with kettlebells…Bonnie & I have been using them twice a week since that first day in September of 2006 and let me tell you something, I have not seen such a dramatic change in my body as I have with kettlebell training. It’s amazing to me that with the 20+ years of strength that I have done, kettlebells could come in and make such a change in my physique in such a short time. If there is one piece of advice I can give anyone & everyone out there, it is to stop in at Punch Gym Worcester and give kettlebell training a try. You will see your body respond very quickly in terms of your strength & appearance. This is the one “sport” that levels the playing field for both genders!!! GO LADIES!
Pamela McHugh
I am someone that didn’t have ANY self esteem when it came to my body and working out! I couldn’t even look at myself in the mirror when I first started working out with Kettlebells. Now, with the help and positive influence of Bonnie I have come so far! I still have “issues” when it comes to thinking I can’t do something, but at least now I will at least TRY to do it. I have found that I usually can do it, I just needed a push. Now when I look in the mirror I can see that my body is looking different and it is a good feeling. My legs are starting to look more toned and my stomach is starting to shrink. It amazes me when I realize how strong I really am. I didn’t know that I had it in me to want to lift more or do more just for the sake of competiveness. Just going 2 to 3 times a week and I saw results immediately! Now I am addicted to going because I love having more energy and the best part for me is fitting in clothes that haven’t fit me in years! Kettlebells have made me feel good about myself. If you are looking for a change try this workout. You will not be sorry that you did!
Theresa Donaghy
Being a trainer I'm in the gym 24-7 and constantly thinking of different workout routines for my clients as well as myself, kettle bells has helped me break up the monotony of the gym, it’s something different that’s always fun and exciting. It’s a place for me to go and not think about what exercises I’m going to do but still know I’m going to have an awesome workout , be challenged and pushed beyond my limits. Kettle bells has helped me gain strength much fast than doing traditional gym exercises alone. Thanks to kettle bells I’m a lean mean muscle machine!!!
Ashley Lewandowski
Kettlebells are an intense, concentrated workout that have given me results I never even considered when I started over a year ago. I have increased endurance and can now easily run 2-3 miles a few times each week (former mini-marathons for me!).
My strength has also grown by leaps and bounds. I never really took to traditional weight lifting, but kettlebells are so interesting and different that "weight lifting" has taken on an entirely new meaning for me. Each class brings a new challenge that takes me to my next fitness level whether I realize it's happening or not.
I am never, ever bored with these workouts and love the physical and mental rewards that follow each session. Most of all, I love the back-to-basics training approach Bonnie and her staff have created at Punch Gym. If you're looking to add a new twist to your current workout routine, try a kettlebell workshop and see if it's for you.
Emily Roche
Some information regarding the new AOS Database…
Think of the database as your own personal web site within the Art of Strength site. It’s yours, all yours, to do whatever you like with. Add pictures, add video, add all your contact info, your personal feelings on fitness, your life mantra – whatever you feel is necessary to become as successful as you possibly can. Having your own webpage on the number one Google ranked Kettlebell Gym isn’t the only thing you’ll get, additionally, you’ll be a part of the AOS affiliate program where you’ll be paid a percentage of every product we sell generated through your site.
For RKC and AKC certified trainers there will be a small monthly investment of $100 (we will wave this fee for AOS certified trainers). Just the pick-up of one additional client through our website will more than make up for this monthly investment.
By having this database open to all branches of kettlebell fitness we are creating what could be the largest kettlebell database on the internet. This database will become a community of kettlebell enthusiasts and trainers, a melting pot of everything kettlebell; ideas, practices, and lifestyles. It’ll be a place where you all can meet, trade ideas, and share new techniques with each other.
Become a part of The Art of Strength community, be an affiliate, join our database and enjoy all the rewards that you deserve.
As an added bonus, we will only be allowing one instructor per zip code so get added today!
To be a part of our database contact Dennis at dennis@artofstrength.com with all your information (pictures, bio, certifications, contact info, personal feelings on fitness, etc. etc.)
Ready to take your kettlebell training to the next level? Think you’d make a great addition to our Art of Strength team? Then perhaps an Art of Strength Punch Kettlebell Gym License is for you.
Art of Strength is now licensing Punch Kettlebell Gyms to all qualified kettlebell enthusiasts that apply. Take advantage of our #1 Google ranking, marketing team, your own fully maintained website, and one of the most well known names in kettlebell training, Anthony Diluglio, by opening your own Punch Kettlebell Gym.
If you are ready to make a solid investment and join the growing number of Punch Gyms around the country, contact us to get started to bringing Punch Kettlebell Gym to your area. For all inquires including pricing and the AOS Essential classes you’ll need to get started, contact Anthony at Anthony@artofstrength.com.
Have you checked out our growing number on-demand workouts??? You haven't?!?!? Well, what are you waiting for? What's more convenient than clicking on a workout and instantly having it download to your computer? They're perfect last minute gifts for the holidays; simply download and email to a friend or relative...or keep for yourself and work off some of those holiday pounds! Check out our AOSX section to find the workout that's right for you.
Here's what some of our customers are saying:
"As a deployed soldier in Iraq, I have run the gamut of exercise programs. This may very well be the best! The workouts are brief, which is important when time is limited. They are intense. The exercises are adequately explained in the video portion. Yet another hit from Mr. DiLuglio."
Bobby Matthews (Camp Slayer , Iraq)
"I just finished my first work out with the new AOS Smokin Ladders and I have to say I'm "Smoked". Gee Whiz, it did not seem to be that hard at first glance, but I had to drop the weight to get through it (or should I say 1/2 of it). Another top notch work out and a great training concept. I can't wait to see what you've got up your sleeve to add to this in the future."
P. Gilliland (Columbus, United States)
"Anthony, You always deliver, I am always asking myself what should I try today, what are they doing at Punch, well this product helps answer my questions all I can say is keep them coming I love this stuff!"
Gary Gant (Victorville, California, United States)
Have an inspirational story to tell? Losing weight, getting stronger, getting HEALTHY through kettlebells and AOS? Want to share your story with the AOS family and inspire others? Send us your story and pictures to Dennis at dennis@artofstrength.com and you and your story might be featured in the next newsletter.
Check the latest edition of AOS Inspiration.
If you’re At Large and would like to share your photos or stories with the rest of the AOS family, send in your photos. We’ll post them in the next Minute of Strength Newsletter and add them to the At Large section of the website. Send your story and/or pics to Dennis at Dennis@artofstrength.com.
Have questions about the Minute of Strength Newsletter? Would you like to leave some feedback for the new MOS style? Or perhaps you'd like to see us address a certain topic in the next issue? Well, drop us a line at dennis@artofstrength.com and tell us what's on your mind. We'll respond to all emails that come our way and maybe even post some in MOS 53. Thanks for your continued support!!!