Monthly Archives: May 2012

5 Killed in Seattle Shootings!

What would you have done?  I will be teaching a Womens Only Self Defense Seminar on Monday June 18th from 5:30pm – 7pm.  Print this flyer Women Only Self Defense Seminar Flyer and sign up at the front desk.  VERY limited spots available!   Thanks, Coach David Alexander (Self Defense Expert)

The man who reportedly shot and killed five people Wednesdayin Seattle, before taking his own life, changed about five years ago into a mentally ill individual who was “really angry toward everything,” his brother tells The Seattle Times.

“It’s no surprise to me this happened,” Andrew Stawicki told theTimes. “We could see this coming. Nothing good is going to come with that much anger inside of you.”

The Times, citing numerous sources including Andrew Stawicki and the owner of the cafe where the killings began, is identifying the gunman as Ian Stawicki, 40, of the Magnolia neighborhood in Seattle.

Seattle Police have not yet officially released the gunman’s name.

According to the Times, Andrew Stawicki said his family “long hoped Ian would go to mental-health treatment or take medication to keep his moods in balance. But, he said, “someone like that is so stubborn you can’t talk to him.”

We’re also learning more about some of the victims (two of those killed have yet to be identified). The Times says:

— Drew Keriakedes, who died, was a performer in “Circus Contraption, a vaudeville-burlesque group.” He was 45.

— Joe “Vito” Albanese, 52, was a bass player in punk bands and vaudeville acts, who lived in the basement of Keriakedes’ home. He also died. Albanese and Keriakedes played with a band called God’s Favorite Beefcake. They were shot at Cafe Racer, where the rampage began.

— Gloria Koch Leonidas, also 52, “was a married mother of two girls who was active in the lighting industry.” She was shot and killed at a nearby parking lot where Stawicki allegedly fled after leaving the cafe.

— Leonard Meuse, who survived being shot in the jaw and armpit, was a chef at the Cafe Racer. Meuse, 46, “majored in Japanese and zoology at the University of Washington.”

Our colleagues at KPLU are also following the news.

Tags: Ian StawickiSeattle shootings

15 year old girl stabbed

What would you do?  I will be teaching a Womens Only Self Defense Seminar in a few weeks.  I will have more information once the venue is approved.  Thanks, Coach David Alexander (Self Defense Expert)


Update | 15-year-old girl stabbed on Lake Wilderness trail near Maple Valley | Two suspects at large

Covington Reporter Editor
MAY 23, 2012 · UPDATED 10:24 PM


The King County Sheriff’s Office reported a 15-year-old girl was stabbed on the Lake Wilderness trail near Maple Valley at about 8 p.m.

Deputies are searching for two men who are suspects.

The girl told deputies that she had been walking on the trail when she was approached by two men.  The girl said the men called her names as she walked by and as she tried to avoid them they grabbed her and threw her to the ground.   The girl told police the men tried to take her pants off and one of the men stabbed her in the leg as she tried to get away.

The girl was able to get away and ran to a friend’s house in the 23900 block of SE 284th St. where 911 was called.  When police arrived they said the girl was hysterical and suffering from a stab wound to the leg.  Police describe the wound as “non-life threatening.”

Deputies were unable to locate the suspects during a search of the area.  The suspects are described as two white males, late teens to early 20’s.  One of the men was possibly wearing a dark hoodie and camouflage shorts.

Anyone with information about this case is asked to call the King County Sheriff’s Office at (206) 296-3311 (24 hours) or 911.

Sprinting: The ultimate fat burning exercise


Friday, May 25, 2012 by: John McKiernan

(NaturalNews) Sprinting is considered by many as the ultimate exercise. It not only increases athleticism by building fast twitch muscle fiber, it is highly effective for fat burning. Performing sprints a few times a week can replace long cardiovascular workouts on treadmills or ellipticals. The key to getting the most out of your sprinting sessions is to perform them at 100 percent intensity.

The numbers don’t lie

When the body performs any explosive movement at a high intensity it releases growth hormone in the days to follow, to aid in recovery. One study showed that a 30 second all-out sprint increased HGH 530 percent over baseline levels. High growth hormone levels are ideal for keeping body fat low and building lean muscle.

Sprinting increases size of the mitochondria, the part of the cell which stores energy. This makes the body more efficient at releasing energy and thus it has less propensity to store body fat for energy. This means that sprinting not only oxidizes fat, it also prevents the body from storing new fat.

When compared to low intensity exercise, sprinting and other high intensity training burns far more fat and calories. A 20-minute workout session doing high-intensity sprints is roughly comparable to an hour-long cardio workout at a lower intensity.

Start with caution

When starting out with sprints you need to be very cautious because the body needs time to adjust to this type of intensity. To avoid injuring yourself, start out by stretching and doing a little jogging and then work up to moderate intensity sprints. After completing moderate intensity sprints for your first few sessions you can start doing full intensity sprints.

The only thing more effective than sprints

To get the very most out of your sprinting sessions find a hill to sprint up. The only thing more effective for fat loss than sprinting is sprinting uphill. Many professional athletes use this technique to reach peak physical form.

If you looking to get your body-fat percentage down into the single digits, sprinting is the answer. Combined with the proper diet you can achieve the very lean and sculpted look so many strive for. Sprinting in general is far more effective and efficient for burning calories, increasing athletic performance and burning fat than low intensity exercise. Not only that, but you can enjoy much shorter workout sessions!

Sources for this article include:

Learn more:

Strength training does a young body good, too

“Fears that strength training puts developing bodies at greater risk of bone damage, growth plate injury and stunted growth are “old-school thinking,” says Brenner, director of the Sports Medicine Program at Children’s Hospital of The King’s Daughters in Norfolk, Va.

“It’s the No. 1 myth about strength training, and absolutely false,” Faigenbaum says. More than a decade of research shows strength training is safe for kids if properly supervised and planned, he adds.”

Read the rest here:

Thanks to all the attendees of the Self Defense Seminar!

Here are some of the comments:

“Those bricks must of been made of concrete or something!”  Coach David

“Great Class,  Very informative!”

“Articulate and very knowledgeable teacher”

“Liked the ‘take out the weapon, not the tool’  Thank You!”

“Realistic, No B.S., Could save my life & loved ones!”

“Very informative.  Learned a lot of new technique & practical application.  Great class.”

“Very informative training for preparedness.  The Target / The reality that someone is trying to kill you & form doesn’t matter.  Thanks Coach David”

“I am very glad I attended”

“Excellent presentation.  Pragmatic and clear demonstration.  I like 50/50.”

“Thanks for helping me learn targets”




Free Self Defense Seminar Today (Tues. 5/22/12) 6p-7:30p

We have reached max capacity for the Free Self Defense Seminar so registration is currently closed. If you would like to be contacted for the next seminar send your name and email address to me at coachalexander @ and I will save a spot for you, if we have another seminar or you can attend a Private Lesson Bootcamp.

FREE Street Fighting Seminar Flyer

MetCon Madness Today (Mon. 5/21/12) at 5:30!



(You do NOT need a membership to attend this class!)

Registration is closed for the Free Self Defense Seminar

We have reached max capacity for the Free Self Defense Seminar so registration is currently closed. If you would like to be contacted for the next seminar send your name and email address to me at coachalexander @ and I will save a spot for you, if we have another seminar.

FREE Self Defense Seminar

Update:  There are only a few spots left.  I will be closing registration soon so make sure to get your name on the list before it’s too late.  Coach David

FREE Street Fighting Seminar Flyer

80,000 + Surveyed want more Self-Confidence

80,000 subscribers reveal what they want most of all – stronger self confidence – on Mental Health Exposed

(From Coach David Alexander;  If you want Real Self Confidence then take a Self Defense Lesson or Seminar with myself or a Strength & Conditioning 4-pack of training sessions.  I cannot think of anything else in this world that could give you more Self Confidence then knowing how to protect yourself or your family from violence or being stronger and in better shape to take on life’s obstacles.)

Thursday, May 17, 2012 by: Mike Bundrant

When you feel safe, you DON’T feel stressed, angry, jealous, anxious or depressed. All of these emotions, in one way or another, result from a perceived lack of emotional safety. When you feel fundamentally safe, you are fundamentally relaxed.

It makes sense, then to take a proactive role in your own safety.  Listen to this episode to learn specifically how to accomplish this.

Learn more:

Free Self Defense Seminar

Update:  Spots are filling up fast.  Make sure to get your name on the list before it’s too late.  Coach David

FREE Street Fighting Seminar Flyer

Free Self Defense Seminar May 22nd

FREE SEMINAR at Xtreme Fitness
-How to Survive a Violent Encounter-
Street Fighting Secrets Revealed!

“Don’t Be A Victim, Learn To Defend Yourself!”
By Coach David Alexander (Self Defense Expert)
Sponsored by:  Coach Z

Print Flyer here:  FREE Street Fighting Seminar Flyer

Street Fighting (def.): 
A spontaneous and violent confrontation between
two or more individuals wherein NO RULES APPLY.

When:  Tuesday Night, May 22nd from 6:00p – 7:30p
Cost:  FREE to all members and guests!
Where:  Xtreme Fitness, 68 Salt Springs Dr. Friday Harbor, WA (off Beaverton Valley Rd.)

Learn the 10 Most Devastating, Hand-Picked, Lethal and Non-Lethal Street Fighting/Self Defense Techniques which are the Fastest and Easiest to Learn and Apply + Lifesaving Bonuses!

Technique #1:  How to stop the fight before it ever happens.  This is the most important technique of them all!
Technique #2:  End the fight in less than 4 seconds with this DEVASTATING MOVE! (Outlawed in the UFC).
Technique #3:  Use this lightning fast technique to hasten a quick escape.
Technique #4:  Collapse your attacker by scrambling his brain using this technique.
Technique #5:  Use this strike to cause massive soft tissue damage to your attacker while avoiding damage to yourself.
Technique #6:  Leave high flying spin kicks to Hollywood; I will show you the two kicks that actually matter in a real fight.
Technique #7:  Devastate your attacker with a blow to these two very specific targets.
Technique #8:  Smash one of these into your attacker and turn his lights out, while you casually walk away.
Technique #9:  How to take your attacker off guard using just two fingers and make him scream for his mother.
Technique #10:  Turn the toughest street thug into a whimpering mouse with this brutal technique (not for the faint of heart).

Each Street Fighting Secrets Revealed Seminar also includes these BONUSES! (If time permits):

Bonus Training #1:  How to avoid being shot by a gun, stabbed by a knife or beaten with a club plus how to shoot a gun, stab with a knife and beat someone with a club.,  Bonus Training #2:  Chokes & Strangles plus How to avoid getting Choked or Strangled.,  Bonus Training #3:  Takedowns that slam the attacker to the ground but keep you standing.,  Bonus Training #4:  Ground Fighting for the street (not sport!).,  Bonus Training #5:  Cool pain causing moves just to mess with your friends.,  Bonus Training #6:  How to fight multiple attackers…and WIN!.,  Bonus Training #7:  Are pressure points real?  Is there really such a thing as a “Death Touch?”

“…that was the SCARIEST and MOST INTENSE seminar that I have ever attended…
…it was also the ABSOLUTE BEST that I have ever attended!”  Teri R.

“The best spent 90 minutes of my life…Actually, it may have just saved my life!  Diane N.

I feel that I am a Human Weapon after attending this class…Thanks Coach David!  Brian S.

“Great lifesaving tools that I hope I never have to use. I feel more confident having learned these skills.” Sean S.

“When you’re in a fight for your life…you better know how to win!”
Coach David Alexander (Self Defense Expert)

This seminar is Rated R for violent themes and adult language.  Must be 16 or older with parents’ permission.  Sit & watch or participate, it’s up to you.  Dress Comfortable.  Limited spots available.  Sign up at the front desk to reserve your spot.  If you need more info please email Coach David Alexander,  Or visit
Coach Z

MetCon Madness Today! 5:30pm

(Update:  Congrats to Jenny for getting the most reps!)

The workout for today was as follows:

Do as many reps as possible for each exercise in two minutes with a 1 minute break in between exercises.  Add up the total amount of reps to see who wins.

-Burpee Broad Jump

-Air Squats

-Tire Jumps

-Hang Power Cleans

-Hill Sprints


METCON MADNESS MONDAY at Xtreme Fitness!  Please sign up at the front desk.

(You do NOT need a membership to attend this class!)

A tip from Fitness Expert Charles Staley

For many people, the very exercises or activities that have been chosen to solve problems actually create problems. There are many examples, but I’ll just list a few:

  • Jogging: For men, jogging (especially when combined with a vegan diet) is perhaps the most effective form of non-surgical gender-re-assignment possible. All of the qualities we associate with masculinity— strength, power, muscularity, and testosterone levels, are all diminished through chronic jogging. For women, it works similarly: the most successful female distance runners look like pre-pubescent boys. Women who do not possess these physical characteristics will suffer injuries as the body attempts to adapt itself in that direction. For both genders, jogging is tedious, time-consuming, and one of the least effective ways to lose weight. No wonder most people hate it.
  • Ab Exercises: Sit-ups and crunches don’t make your abs more visible, but they do wreak havoc on your lumbar spine. Why anyone does them is completely beyond me.
  • Stretching: I’m all for having optimal levels of mobility, but stretching (especially the way most people do it) is somewhere between a complete waste of time and injury-promoting. Better to use full range of motion resistance-training movements and develop strength and mobility simultaneously.

–Charles Staley
Strength & Conditioning columnist