a blog by Rich Kohler​

The New Evolution in fitness kickboxing

Fitness kickboxing has been a popular fitness choice among women (and men) for many years.The combination of punching and kicking a heavy bag. Throw in some pushups, crunches, sprawls and a motivating instructor and you have yourself a good workout.You find it all over the world, in martial arts schools, in both small and big gyms.  What makes it so popular?Is it the stress-relief of hitting a bag?Is it the fact that it’s just you and the heavy bag? Jab, cross, rear kick!(Add loud music) There’s no doubt, it feels good after completing a challenging fitness kickboxing workout...but what if the workout was deliberately created in a way that didn’t empower you just physically in a fitness kind of way, but truly impacted you in a psychological kind of way as well? is a program that was created to do just that. The "sweet spot" between fitness and empowering self defense. The first step was to create an environment of support, like a team or community where everybody shares everybody's successes, whether it's a fitness goal, personal protection or simply a boost in self confidence.There is a Spartan theme to the workout, with epic music that narrates and guides you through the entire class. Everyone knows historically, Spartan women kicked butt, not just the men.This was an important concept for the class because there are no "women only" classes in In the real-world, women ARE competing with men, personally and professionally, and building the confidence to do so is a great benefit of this class.  The workout guides you through a series of combative skills and techniques, similar to kickboxing, but with more emphasis on real-world self defense, introducing many different striking skills, not just punching.Palm strikes, knees, elbows, hammer fists, kicks and more, all to a pumping music soundtrack. It's very empowering as you learn to transform your body into a fighting machine. The interaction between the participants builds quite a camaraderie. Holding pads for offensive combinations and glove to glove to feel the defensive techniques, creating a razor sharp focus, all while motivating each other to take it to a higher level of effort and skill.  Age and ability is of no concern as everyone in the class knows it's all about "Releasing the warrior inside you", just having the confidence to do your own "best". The only competition is inside you, striving to perform better than your last class. Individual creativity and decision-making is built into the workout as you are engaged in combination-striking drills, utilizing all the different striking skills you have been introduced to. You are deciding whether you're going to punch, smack, finger jab, knee, elbow or whatever you decide to hit the mark called out by the instructor.You are creating faster reactions and building confidence because it is YOU making the decisions.The individualized creativity and critical decision-making builds competence, which builds confidence, leading to increased self-motivation. Although the workout integrates simplified self defense skills, it by no means should be considered a "hardcore" self defense class. addresses that type of training by offering optional monthly workshops that dive deeper into the self defense aspect, with a greater intensity than a regular class. The workouts conclude with a series of creative body-weight resistance exercises building functional strength, blasting your muscles and burning calories. A complete aerobic and anaerobic workout.  As you can see, a class is much more than just a workout, it is an experience.  With a series of different classes and music tracks, it's not the same old thing every class. And with a private Facebook group (The MFD Agoge Nation) for members, the additional support to achieve your personal goals is always there. Welcome to the new evolution in fitness kickboxing.        

That Magic Moment.

Imagine...You just arrived at the studio and it's your very first MFD workout. You don't really know what to expect, even though you've done some research and are fully aware it's a high intensity kickboxing self defense class with lots of body weight exercises and tons of cardio. As you're waiting for the class to begin, you begin to think back about how you finally made it to class after weeks of just thinking about it and always finding a new excuse to put it off. You finally committed. You're standing in a line as the class begins. It starts off pretty slow, getting all your muscles warmed up and ready for the high intensity stuff that's coming up next.The warmup is over and the music is picking up.The striking moves are coming pretty quick and in combinations. You look over and the guy next to you is throwing punches like a professional fighter. You start feeling a little insecure about your abilities. The punches and strikes are new to you and you're beginning to feel uncoordinated. Frustration is building. You might even feel a little bit embarrassed by now. The combinations keep coming. The music is loud.  Now... Here come the questions that you start asking yourself inside your head. The self-defeating ones."Can I even do this?""Is this too hard for me?""Am I too old for this?""Was this a bad decision? I knew it."and many more just like them. Just as you are getting to the point of accepting defeat, something happens.In this moment... something clicks.Your brain and your body finally put it all did it. After a bunch of reps, you finally did it.You even said to yourself, "YES, I DID IT!" That moment in time is what we call a "magic moment" or at least that's what I call it.The moment when we conquer adversity through determination, even if it's a little thing.A victorious moment that empowers us to want to have more of them.That is what the MFD class is all about. it's about having these moments over and over. Every time you get challenged, you think of it as an opportunity to get stronger, not as it being a chance to get embarrassed.When you create the ability to focus entirely on what you want to accomplish, instead of thinking about what you don't want to happen, it is then that you are beginning to utilize the true purpose of the training.  Of course, we always want the MFD classes to be fun and burn tons of calories, but our true mission is to empower people enough to change their lives. To have the confidence to fight for the life they really want.When I'm teaching a class, i'm not just checking out punches, elbows and kicks, I'm looking for these "magic moments" our clients are experiencing throughout the class.It's about accumulating those magic moments that will change your life, whether it's in a MFD class or anywhere else.This is why I believe when somebody takes a MFD class, they're not just getting a workout, they're having an "experience."  The first step is to release the warrior inside you. You need to make the decision to take action, just like we talked about at the beginning of this post. The second step is to prepare to encounter challenges and accept that you'll have to persevere...until you have that "magic moment".Then you encounter a new challenge and conquer that one, now armed with the confidence of accomplishing the first one.The cycle keeps repeating as you become stronger and stronger.So what do you do now?You start accepting new challenges, small or big and you persevere until you have that "magic moment."Challenge yourself to accumulate more and more each day.We're always looking for these "magic moments in class. We love them!Now go out and create those Magic Moments!Be awesome today.Rich              

You Don't Have To Like It, Just Do It!

As I sit reflecting on the 6:15am class I just taught this morning, it got me thinking about people's willpower and maybe more so, the lack of it.I realize I might have a little different perspective on this than most people, because I am kinda obsessed with many of my goals and driven to achieve them. (Ask anyone who knows me)BUT I am also fully aware that MOST people quit almost everything they start before completing it.Why is that?Maybe because by the time they finish what they started, they lose interest.Maybe they decide to abandon it before they "fail" and not risk feeling embarrassed by others. If they only realized that "failure" is a natural part of success.Or maybe, they just don't "love" it anymore, so why bother?Of course, it all depends on the goal, but if your goal is something that can make a better life for yourself, such as, health related or "life skill" related (confidence, focus, etc.), you can't let yourself give up.You really need to look deep inside and remind yourself of what the real "purpose" of that goal was/is.For instance, if you join an exercise program or gym, why did you join?Sure, you want it to be fun and enjoyable, but that wasn't the purpose. Maybe it was because your doctor told you, your blood pressure was high or you were at risk for certain diseases. That was your purpose. You need to remember that. It wasn't all about having fun.Seriously, do you think I love getting up at 5:00 in the morning to teach a MyFitDefense class?Not usually. :)But I think of my purpose of that class. The opportunity to give people a way to change their life for the better through exercise or the ability to protect themselves.And willpower is over-rated! How often are you all pumped up when it's time to do what you gotta do. Especially working out at 6:00 in the morning or after work, when all you want to do is put your feet up on a couch.It's not a matter of willpower, it's a matter of purpose. You have to give yourself a trigger to take action. Think of your purpose, then get your ass in gear! Right away! Hesitation will beat you every time!So now, what is your goal?Why is it your goal?What are you going to do to make it happen?You don't even always have to like it.When I created the program, it was all about teaching people the ability to release the warrior inside them, and fight for the life they really want!We just use the vehicle of high energy fitness with simplified self defense to make this happen. You may not like asparagus, but you know it's good for you. :) What do you want to happen in your life and why are you not fighting for it? Comment below and let me know. Find a way to be awesome today!Rich  hits the fox 61 news

We woke up bright and early this Wednesday morning. FOX 61 News decided to feature us all morning long on their "Wake Up Wednesday" segment.We taught classes and did interviews for about five hours and it was great, because we really were able to tell the viewers what MFD was all about.The reporter, Sean Pragano was great. We had a blast, sweating it out!You can check out the clip on our "In the Media" page. Going World-Wide!

We just sent in our very first fitness video to It has definitely been quite an experience staging a workout for video when you're so use to just "pressing play" and immersing yourself into it along with everyone else. Two-three hours of shooting video and about 20+ hours of editing.  A lot of work, but worth it knowing people from all over the world can now experience something Kevin and I know can benefit them so much.I have all the video for the second workout in the can, so I guess it's time to start putting it all together.If you want to check out the workouts and coming down and working out with us isn't an option, then check out and you'll be able to sweat along with us!       ​