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Movement Training in Fitness and Martial Arts That Can Profoundly Liven and Lengthen Your Life
CFP movement training fuels the spirits of warriors so that they may live lively and lengthy lives
The transformative fitness and martial arts training experienced at CFP profoundly improves skills.
Profound skill development results from the mother of all skill - repetition. Specifically, high-quality repetition.
As movement training disciplines, fitness and martial arts training will boost performance and vigor, which is fantastic, but that's not the ultimate objective.
The ultimate objective is to flourish.
Flourishing is the natural result of a special kind of well-being.
This ultimate objective perfectly aligns with my purpose of livening and lengthening lives.
Adding life to your years and years to your life is another way to state this purpose.
Hesitant or Leery?
Are you hesitant to begin movement training or, if you've trained before, are you leery of resuming training because:
You hate exercise?
Your previous experience has been poor?
You’ve been made to “sprint” right away?
You haven’t found the right guidance?
You’re not a fan of the norm or conventional training?
You’ve been injured before?
CFP Delivers
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Solid skill development A process involving steps such as screening, pattern building, slow strength, symmetry, and power can develop solid skill in a hip-hinging maneuver like the kettlebell swing. A system involving multiple stages of curriculum ascension can develop solid skill in a martial artist. |
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Confidence Being receptive to the teachings and diligently working on the skills leads to good technique. Good technique, mindfulness, and countless repetitions leads to success. Success breeds confidence. |
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Guarantee of Satisfaction The 100 percent satisfaction guaranteed commitment is something I pride myself on. I truly want you to feel that the value you receive from the training is exceptional. Read more about the fitness training guarantee here (coming soon). Read more about the martial arts training guarantee here (coming soon). |
The CFP Advantage
I know how frustrating it is to work with movement training businesses or professionals who don’t provide in-depth teaching and personal attention.
I pride myself on both.
Beyond in-depth teaching and personal attention, you can trust:
My knowledge, skills, and abilities (evidenced by my credentials)
My personal and professional experience
Testimonials
My mindset
Professional Credentials
Certified Strength & Conditioning Specialist
I passed the examination for this credential on June 24, 1995. The exam consisted of two parts: a scientific foundations part and a practical / applied part. The Scientific Foundations exam included two content areas: exercise sciences and nutrition. The Practical / Applied exam included four content areas: program design, exercise techniques, organization and administration, and testing and evaluation.
Certified Personal Trainer
I passed the examination for this credential on February 3, 1996. The exam consisted of four content areas: client consultation / assessment, program planning, techniques of exercise, and safety, emergency procedures, and legal issues.
Tactical Strength and Conditioning Facilitator
I completed the 32-hour Tactical Strength and Conditioning Practitioners Course September 12-15, 2016.
I passed the examination for this credential on December 22, 2016. The exam consisted of five content areas: exercise sciences, nutrition, exercise technique, program design, and organization, administration, testing, and evaluation.
Magda Institute Association
Began MI Association training in 2001. Earned Chapter Affiliate status on March 7, 2003 after completing the Magda Institute Instructor's Conference in March 2003. Earned Initiate 1 status on March 7, 2005. Completed the 2006 Magda Institute Instructor's Conference from February 27 thought March 4, 2006. Completed 19 camps and seminars from 2001 through 2017; as well as attended classes with Guro / Sifu Cass Magda and his staff at the headquarters school in California.
Muay Thai Institute Rangsit
I am not affiliated with MTI Rangsit. I believe the Institute has officially closed. I list them to honor their contributions to my development in Muay Thai. I had three formal experiences with MTI Rangsit.
In 2009, I completed a two-hour private training session at their facility in Rangsit, Thailand.
In 2011, I completed the 40-hour Muay Thai 1 Basic Course on May 21, 2011.
In 2015, I completed the 40-hour Muay Thai 2 Intermediate Course on July 20, 2015.
Personal Experience
Fitness Training
I’ve been a fitness enthusiast since my early high school days, which began in 1983.
It started as a way for me to heighten my fitness attributes as means to improve sport performance.
These heightened attributes contributed to success, as evidenced by the following basketball accomplishments:
- two All League Awards (Honorable Mention & 2nd Team)
- two All Tournament Team Selections, and
- a Second Team Selection to the All Small School Team
It continues to this day as a way for me to stay active and healthy.
Martial Arts Training
Personally, my training in the arts began in 1988 when I started training in an eclectic style of Tae Kwon Do referred to simply as Korean Karate.
I had a brief training stint in Chinese Kempo Karate in Guam in 1994 because I was only there for four months.
In 1996, I began training in Wing Chun Gung Fu and my teacher’s interpretation of Bruce Lee’s Jeet Kune Do. He also included some Kali and Silat that he picked up from Dan Inosanto and others. My training continued with him until he stopped teaching in 2006 due to a major health issue.
Even before my training with him ended, I began additional training in Jeet Kune Do, Kali, Muay Thai, and Pentjak Silat in 2002 with my current teacher, who trained with Dan Inosanto for 10 years.
My martial arts training began as a way for me to fulfill a childhood desire. It continues to this day as a way for me to stay active, healthy and ever-growing.
Professional Experience
Fitness Training
From my perspective, my professional experience began in 1994 when I completed a three-month internship at the Medical University of South Carolina’s Student Wellness Center. This internship helped me fulfill part of my graduate degree program requirements. After completing my MUSC internship in July, I departed for Guam toward the latter part of August in 1994. I completed a four-month internship in Sports & Fitness aboard Naval Air Station Agana.
Since
those beginnings, I have served as the Fitness Director at
Headquarters Battalion, Headquarters Marine Corps, Henderson Hall;
Manager of Physical Training and Wellness at Frederick County
Division of Fire & Rescue Services; Exercise Physiologist at
Westover Air Reserve Base; and Health Promotion Program Coordinator
for an Air Force installation.
Throughout my career, I have helped countless men and women achieve fitness goals. Three of my proudest accomplishments include helping:
- a Marine staff, non-commissioned officer in charge (Staff NCOIC) progress from 0 pull-ups to 6 dead-hang pullups in 3 months (USMC PFT does not require dead-hang pullups, that was my requirement)
- a morbidly obese first responder successfully complete an annual work performance evaluation (WPE) after four months of 5-day-per-week training following an initial WPE failure (this individual also lost 77 pounds during those four months and was permitted to stop taking blood pressure and diabetes medications)
- a female Airman progress from 0 push-ups that met the standard to 20 push-ups that met the standard in four months
Martial Arts Training
On the professional side of things, I first began teaching in 2001. As the Fitness Director at Headquarters Battalion, Headquarters Marine Corps, Henderson Hall, I launched a martial arts program under the Marine Corps Community Services banner. This program continued until my departure in February 2008.
This
time period was instrumental in my professional growth. I taught
classes nearly every day of the week. I organized seminars with local
and national experts. I attended many conferences and seminars all
over the country.
Since
2008, I have mostly taught in the civilian world; except for a brief,
several-month stint of teaching aboard Westover Air Reserve Base in
2015; while employed as the Exercise Physiologist.
Throughout my career, I have helped countless men and women develop martial knowledge, skills and abilities. Three of my proudest accomplishments include:
- Inspiring the continued pursuit of martial arts knowledge, skill and ability in students who are no longer under my guidance; including traveling to the motherland of an art to experience traditional training firsthand
- Having students return after long absences due to such things as health issues and physical relocation and subsequent return to the area
- Introducing students to our arts, which, for the most part, are not very mainstream in our area
Testimonials
fitness
“For five years, my husband and I
participated in class sessions and private fitness training conducted
by Ron Hebb. We are long-time regular exercisers, both physical
education majors in college, and were looking to add new challenges
to our fitness regimen. We had watched Ron with other clients in
the gym and were intrigued by the variety of activities they
performed.
Ron introduced us to many new pieces of fitness
equipment, instructed us on proper technique and created new
routines. Every session was different and Ron constantly challenged
us to improve. Workouts were generally based around one or two
pieces of equipment; sometimes a combination of body bars and core
boards or ladder drills and Swiss balls for example.
In looking back, it’s amazing all of the exercises that we weren’t able to do initially, but that now are easy and a regular part of our exercise routine. Ron adapted exercises to meet our personal fitness goals as well as working with individual fitness issues.
The
concentration on strength and core training proved to be particularly
beneficial both in levels of fitness and our everyday activities.
Just recently after shoveling snow on three consecutive days, we
found that while we had some muscle fatigue, we felt no ill
effects.
Particularly gratifying was being able to
outperform much younger and you would think, more fit members of the
military. There were several occasions when Marines would join our
class, only to leave after one session because they couldn’t keep
up with us!
My husband and I also participated in
private fitness / martial arts sessions with Ron. As novices to this
type of training, we enjoyed learning new techniques and pushing our
fitness levels to new highs. I particularly liked hitting the bag as
it was a real “stress buster”!
Ron is a rare find –
both knowledgeable and personable, he makes working out something to
look forward to. We strongly recommend Ron to anyone considering
using a fitness professional.”
Barb B - Alexandria, VA
“I participated in Ron Hebb’s classes for a number of years while he was working for the U.S. Marine Corp at Henderson Hall in Arlington, VA.
Ron’s professional physical instruction was nothing less than outstanding. He applied his extensive knowledge in developing exercise routines that met both my individual fitness goals as well as balancing the needs of the entire group. Although the classes were consistently physically challenging, he was able to vary the regime so that it remained fresh and enjoyable.
Under Ron’s instruction, my physical fitness improved to the point that long term ailments went away. When suffering from tendonitis, Ron modified specific exercises and classes so that I was able to maintain my level of fitness. In addition, he provided tailored exercises that enabled me to fully recuperate from the injury in an accelerated timeframe.
Although I wish Ron the best in his current endeavors, I also wish that his continued success brings him back to the Washington area so that I can benefit from his professional instruction and personal interaction.”
Dan G - DC Area
“My story with Ron began in 2000.
While I always considered myself “fit,” he took me to a higher level of conditioning than I had ever experienced before. After working with him for 6 years, I was more fit at age 50 than I was at age 25!
Ron is no ordinary “trainer”… he’s a “Performance enhancement” trainer, which means he works you hard to improve your ability to perform athletic activities, whether it’s basketball, tennis, golf, or football. Ron always pushed me … when I thought he said “15” lunges, he really said “50 that’s 5-0.”
He invests his time in staying current with the latest techniques and certifications.
He always challenged me and encouraged me to push myself to improve my performance. Leaving a fitness session with him, I always felt a sense of accomplishment and success.
He’s no run of the mill trainer … he’s serious, tough, but inspiring.
He never asks you to do anything he can’t do himself.
He’s versatile, focusing on anaerobic ability, strength training, balance, and flexibility.
With Ron it’s not just about “working out”… he wants you to understand what the exercise is targeting, what muscles are being stressed, and why that’s important in a daily function.
Ron Rules!!!
Deb F - Alexandria, VA
martial arts
"It is rare to find a dojo / martial arts training institute that is not primarily focused on money.
Even on the very first day I was made to feel comfortable and a part of the group. This environment combined with the program that allows for exposure to multiple arts was a deciding factor for me to join.
Sifu Ron is very helpful and truly enjoys teaching students. He will spend time discussing different situations in which techniques can be applied whenever asked.
Also, the program is physically challenging which I really enjoy. From a fitness standpoint, I have lost 8 lbs in just 4 weeks of attending class.
These results are simply amazing!
I would recommend this training to any perspective martial artist, who wants to learn a mixture of the arts and how to practically apply them."
Chris P - Frederick, MD
"I've got to say, I'm absolutely proud of my decision to join the movement of martial arts here.
I remember my first call to Guro Ron, asking him if would take me as his student in Filipino Kali. He immediately congratulated me for making the first step towards an exciting journey of martial arts.
I've always been a martial arts enthusiast but had never trained in any of its kind before. So as you can imagine, I didn't have much faith in how good I could develop myself in martial arts.
I met the perfect peers any one could ever ask for. I'm kind of a shy person and I was afraid of the team I would be training with, but the guys are unbelievably humble and easy going.
My obsessive interest in Filipino Kali is the primary motive for my training and I'm sure Guro Ron can tell you that, but more importantly he introduced me to a couple other fighting systems, JKD, Silat and Muay Thai.
Our beginners’ curriculum incorporates three of the four systems. I didn't understand, at first, how one would train and keep up with multiple systems. As I continued my training, I came to realize the connections between the systems and I'm so amazed by how I can connect the dots even at such an early stage of my training.
Guro Ron is a very skillful and talented teacher. He has an eye for detail. If I slack in execution, he picks it up quicker than I could realize it myself. Even more importantly, he encourages us to never sacrifice form.
I know the fundamentals I'm learning at the beginners’ level are what will make me a great martial artist. Good body mechanics eliminates unnecessary movements, makes techniques easier to apply, and, of course, produces more esthetic movements.
I know I'm at the right place with the right people around me and I would like to welcome others who may be interested in any of the mentioned arts but may be reluctant to take the first step."
Mike M - Hagerstown, MD
"I’m not what you would call physically fit, so I wasn’t really expecting anything for me other than maybe a little exercise. I didn’t think I’d be able to do very much since I was so out of shape.
Right away I realized the class was great exercise and a lot of fun plus I’m really learning how to protect myself even in a real world situation.
After watching the more advanced students I’m excited about where I can be at this time next year both mentally and physically.
Sifu Ron and fellow students are great; everyone is there to help each other out.
If you’re interested in studying martial arts as a beginner, intermediate, or advanced student, I highly recommend Sifu Ron.
Sifu Ron is an experienced instructor who has the tools to help you reach your physical fitness, technical, and mental goals.
I openly encourage anyone reading this to go and give it a try.
I hope you will be like me and ask yourself why I did not do this sooner."
Phil D - Hagerstown, MD
Mindset
I define this by a single word - family.
This is the feeling I desire for you to experience.
Other single word choices that serve my mindset well include: brotherhood or community.
The desired result is twofold:
You feel that you're cared about
You feel a sense of belonging to a group that shares a common purpose
The Fitness Warrior's Path
The “path” involves three simple steps: COMING SOON
The Martial Warrior's Path
Once again, the “path” involves three simple steps:
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Step 1 - Claim, Schedule, & Complete
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Step 2 - Join & Commit
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Step 3 - Achieve
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Movement Training Can Liven Your Life
As a member of the CFP Movement & Well-Being community, you have the opportunity to experience a variety of fitness training modalities and martial arts, such as:
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Fitness Training Modalities
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Martial Arts |
Immersing yourself in the experience of any of the above-named movement training pursuits can certainly liven your life in countless ways.
The connection between your mind, body, and spirit may strengthen greatly providing you with an increased appreciation of the connectedness of your own being, which can lead to a greater appreciation of the world around you.
Your confidence may grow by leaps and bounds providing you with the self-belief to conquer new personal and / or professional challenges.
You may experience stamina improvements that provide you with increased energy that inspires you to try new active pursuits you've only previously dreamed of.
These "livenings" only scratch the surface of what's possible.
Movement Training Can Lengthen Your Life
The human body was created to move.
In fact, movement is critical to human existence.
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." - Plato
Beyond livening your life, movement training can lengthen your life in numerous ways and it can increase your "healthspan" or the time you spend in good health and being free from disability.
The maintenance of a healthy weight is more likely when movement is a regular part of your life. Maintaining a healthy weight and being active contribute to the reduction of chronic diseases connected to inactivity and obesity, which can lead to a longer life.
Resilience or the ability to adapt positively under adverse circumstances is thought to be associated with longevity. Quality movement training can create positive adverse circumstances that promote the development of resilience. This resilience can transcend movement and contribute to a lengthened life.
The link between health and social connections is strong. Being a part of the CFP community connects you to others with whom you have shared interests. This connection can positively impact your health, which can, in turn, positively impact your life's length.
These "lengthenings" only scratch the surface of what's possible.
Another Prized Benefit - Profound Skill Improvement
As a lifelong athlete and student of human movement, skill enhancement is always pursued.
Skill is the ability to do something well. In short, it is proficiency.
Proficiency in movement involves many elements that blend seamlessly to produce skill.
Skill is built on a foundation of fundamental movement skills and functional performance.
Fundamental Movement Skills Introduction
Fundamental movement skills, which are movement patterns that involve multiple body parts, are the basis of physical literacy.
Patterns of movement depend on many underlying factors, such as mobility, stability, symmetry, body awareness, postural control, balance, coordination, and much, much more.
Physical literacy refers to an individual's ability to get his or her body to perform an action accurately and confidently.
While fundamental movement skills are often used in combination, they are distinct enough that they may be categorized into three domains:
- body management or stabilization skills,
- locomotor skills, and
- object control or manipulative skills.
Body management or stabilization skills
These skills involve static and dynamic balance, as well as bending, climbing, rolling, stretching, turning or twisting, and swinging.
locomotor skills
These skills, which move the body from one point to another in any direction, involve crawling, hopping, jumping, leaping, lunging, running, stepping, and walking.
object control or manipulative skills
These skills involve controlling implements and objects using the hand, foot, or any part of the body. Examples include catching, kicking, striking, and throwing.
Fundamental Movement Skills Conclusion
Optimal and durable skill development depends on these fundamental movement skills, as these precursor patterns lay the foundation for more complex and specialized patterns of movement.
Functional Performance
With respect to skill, functional performance refers to the body's ability to express its physical attributes. Examples include agility, muscular endurance, muscular strength, power, reaction time, and speed.
Regardless of the movement discipline or disciplines you choose, you can be assured that this understanding of skill is embodied in the training and education provided.
As such, fundamentals are always the first order of business.
"Fundamentals first ... always!" - Gray Cook
When fundamentals are sufficiently developed more complex and specialized patterns of movement will be introduced.
This scientifically grounded progression makes profound skill improvement attainable for everyone.
My Shared Values Pledge
Respect for self and others, movement disciplines, training, education, and health pursuits
Perseverance that enables you to get through tough times
Enthusiasm/positivity that is infectious and keeps you captivated with your training and education
Adventurous spirit that yearns to participate, not watch
Commitment to lifelong learning that fuels continual growth and development
These values are important to me and should also be important to community members.
The Path to Liveliness & Longevity
You may be familiar with the old adage:
"A journey of a thousand miles begins with a single step." - Lao Tzu
That single step is to take action!
In this case, taking action actually involves two or three steps:
- Connect with me - usually an email
- Engage with me - read a report or try a class
- Join the community - become a member of the family
Where Journeys Produce Fruit
CFP Movement & Well-Being is where strong foundations are built so future progress is seamlessly supported.
Proven System
Holistic Methodologies
Multiple Decades Personal Experience
Multiple Decades Professional Experience
Professional Credentials
Professional Affiliations
Brotherhood / Community
Satisfaction Guarantee
These elements or factors ensure that your chances of attaining a livened and / or lengthened life are greatly improved.
Ready or Not
Whether you’re ready or not to begin your lifelong journey into fitness and martial arts and the powerful and transforming world that is movement, you should take this opportunity to learn more by exploring this site.
To be a successful student in the CFP Movement community you need to embrace the mindset of lifelong learning.
If you're ready, complete the First 3 Classes Free form now at the bottom of the page.
If you're not ready just yet,
don’t miss your opportunity to claim your free download of The Elevation Report by completing and submitting the form below.
The Elevation Report
The action that will help you jumpstart your training and education the quickest is to contact me via Email and start your training as soon as possible.
But, if you’re not quite ready for that action, you should take another action – claim your free Elevation Report.
The Elevation Report can help you boost your fitness, martial arts, health, and life.
Fitness
On pages 9-12, you’ll learn about the cornerstones of human movement and their relationship to your movement foundation.
On
pages 13-16, you’ll learn about preparing your body for movement.
On
pages 17-22, you’ll learn about a versatile, time-saving form of
energy system training.
Martial Arts
On pages 23-25, you’ll learn how the internalization and transcendence of a principle can benefit life across many levels of consideration.
On
pages 26-29, you’ll learn about a concept related to efficiency and
how it applies to areas beyond martial arts, such as sports and life.
On
pages 30-34, you’ll learn about a concept and its’ essences.
You’ll also learn how the concept applies to sport and life –
home improvement work in this case.
Health
On pages 35-38, you’ll learn about an elixir that can positively impact health and performance on both the mental and physical fronts.
On
pages 39-44, you’ll learn about the drug of choice and how it can
positively impact so many different aspects of our being.
On pages 45-50, you’ll learn about a thorny issue and some principles that can help you improve a very important aspect of your life.
Life
On pages 51-55, you’ll learn about a mindset that can help elevate any area or aspect of your life that you desire.
On
pages 56-59, you’ll learn how pursuing these wonderful things can
enhance your well-being.
On
pages 60-64, you’ll learn about three things that can provide
direction and inspiration for leaving your mark on the world.
The Elevation Report Bottom Line
In all, the Elevation Report provides 12 tips that can help you boost your fitness, martial arts, health, and life.
So,
claim your free report now!
First 3 Classes Free
The process of claiming your three free classes is easy.
Just complete four simple steps:
- Choose your curriculum track - Phase, Cultural (Kali, Muay Thai, Silat, and / or Wing Chun), or BOTH!
- Complete the required fields in the form below.
- Complete the CAPTCHA field.
- Click the Submit Button.
NOTE: A prospective student is only entitled to three (3) TOTAL free classes. These three (3) free classes may be "spent" on one area of interest, such as Phase Curriculum, or on multiple arts. The choice is yours.
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Phase Curriculum This curriculum track blends multiple disciplines into one cohesive whole spread across ten levels of training. Jeet Kune Do is the core of the Phase Curriculum. |
Cultural Curriculum This curriculum track focuses on the individual arts of Kali, Muay Thai, Silat, and Wing Chun. |