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From Pizza to Punching Bags!
Get to know Bryan Maher and his giant willpower!
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25lbs Lost – A Special Thanks From A Great Student
The following is a letter written to us by Laura, and published with her consent. Laura, we'll look forward to your visits!Having lived on the Outer Banks for two and a half years,.. Read more
KnuckleUp News
Hey everyone! There's been a lot going on around the club lately, and we wanted to make sure everyone is in the loop. We had a marathon, an upcoming tournament, a fitness champ and.. Read more
Lose Weight, Gain Muscle – Jay Bowman’s KnuckleUp Experience
Rev. Jay Bowman rocking a completely new body after experiencing the KnuckleUp Lifestyle! Read more
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Tag: matt costa
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The Lurking Threat of Over Training
Not so nimble right now.
We know you want to live a healthy and active lifestyle. That’s why you come to the number one Outer Banks fitness club, and work out regularly. And that’s awesome! However, be careful. If you push it too hard, you could get in trouble.
Take our friend and kickboxing trainer Matt Costa, for example. Matt was pumped up and excited for the Flying Pirate Half Marathon, and since Matt runs the Knuckle-Up Boot Camp, this was not even close to outside his abilities.
And Matt went about it smarter than most too. He started training for it seven weeks before-hand. He trained three times a week, cyclically, going three miles, then five, then eight. Everything was fine. That is, until his knee started swelling.
But no worries! Matt’s a pro. He rested it, iced it, and did everything by the book. He didn’t even work it the last week, because, let’s face it, if you’re not ready by then, seven more days isn’t that significant.
KnuckleUp at the Flying Pirate Half Marathon
The day of the big race came, and Matt was ready. We already know Matt placed very well in the half marathon. Matt was up against some serious competition from professional marathon runners. But he was determined to keep up and represent for Knuckle Up. And he did! How many people reading this could run 13 miles at all, much less run it in well under two hours? Matt can and did.
However, it came with a price. That knee went in a big way. Thankfully, one of our members, Dr. Craig McGiffin, who is a chiropractor on the Outer Banks, has been helping Matt. Now you know why Matt hasn’t been quite as nimble as usual, and is wearing a knee brace.
But seriously, Matt is a pro. If he can get injured from over-training, so can you. It’s important to know your limits, and to not exceed them too much at once. Or you, too, will be hobbling around the gym like Matt.
Step back from the line of over training and do something else for a day. Gather your friends and celebrate all the hard work you have done. A great place for your event is the best Outer Banks Wedding Venue, the beautiful, soundside Grande Ritz Palm in Duck.
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Cinco De Mayo Workout at KnuckleUp
This is a video of Matt Costa's Kickboxing class at 8 AM on Cinco De Mayo taken by Rev. Jay Bowman.
Do you see how many people there are? Matt had people running outside because there too many to run inside. And notice how EVERYONE is smiling. They know what's up!
Matt Costa knows how to make your workout fun!
Matt Costa heads the kickboxing classes at KnuckleUp and he's not afraid to make you work. The classes are intense, and you will definitely feel like you worked out after you're done.
And while every gym says their classes are fun, Matt makes sure his really are. You're never doing the same thing over and over again. Matt mixes it up almost every other minute, and you're never sure what you'll be doing next.
If you want to learn kickboxing, or even if you just want to get in shape, try out Matt's Kickboxing class. The class is offered at least twice everyday, usually three or for times, except Sundays, so there's a time for just about anyone. Check the schedule to see when you can try it.
And don't worry, not every class is packed like this one.
You would be hard pressed to find a better, or quicker, way to get in shape. Give Matt your time, and he'll change your life.
For another change for the summer, think about some home remodeling. You can get the home of your dreams with some help from the best Outer Banks Home Contractors, OBX Master Builders.
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The Flying Pirate Half Marathon
KnuckleUp at the Flying Pirate Half Marathon
The Flying Pirate Half Marathon ran Sunday April, 18th, and some of our members were in it! Of the 1,500 runners who participated this year, 18 were members of the KnuckleUp Beach Boot Camp. These are 1,500 of some of the toughest competitors from the Mid-Atlantic, and our people were able to hold their own. Congratulations!
The Flying Pirate Half Marathon is the first half of the Outer Banks Marathon which will be held this November. It is approximately 21 km and is part of a series of marathons. It started in Kitty Hawk and ended in Nags Head, where there was a celebratory party and award ceremony behind Wings.
Leading the KnuckleUp crew was Coach Matt Costa with a finish time of 1hr and 46min, followed closely by Allison Saunders-Broughton, the wife of Matt Broughton, owner of Cosmo's Pizza in Corolla. Allison placed 4th in the ladies 25-30 age group. Congratulations Allison!
Other notable participants were the father-daughter team of Preston Carswell and Shannon Clift, as well as newcomers Mishelle Musika and Lisa Cafferty.
Congratulations to all of the competitors of the Flying Pirate Half Marathon, and especially to Matt Costa’s Boot Camp class for making us proud!
We’d also like to extend a special thanks to our volunteers: Kathy Farmer, Mary Luton, and Sharon Elliot.
A complete list of KnuckleUp runners in the Flying Pirate Half Marathon:
Matt Costa, Allison Saunders-Broughton, Franco Mineo, Reverand Jay Bowman, Jody Long, Rob Defazio, Shelley Tolbert. Morgan Carter, Preston Carswell, Mishelle Musicka, Lisa Cafferty, Donna Black, Christi Rauscher, Danielle Suarez, Cheryl Wiggins, Shannon Clift, Sylvia Wolfe.
We would also like to send a thank you out to the Dean Agency for all of their help. When you are in the market for a new place, take a look at a Nags Head oceanfront home.
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The Biggest Loser Boot Camp Challenge - Results Are In!
Real results from real people - they took the plunge and now reap the rewards!
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