Examples exercises:
Partner triceps dips
Push-ups
Squats
Partner Row
Alternating lunge
Standing side crunch
Standing Twists
Shoulder push-ups
Jumping jacks
Seal Jumps
Squat Jumps
Sunday, June 30, 2013
Vacation Fitness
Vacation Fitness: If you end up in a hotel with a workout room from the depression era. Give this a try. Find a 18 hole golf course! Run on the cart track to each hole and preform an exercise at each hole 20 reps per. You'll end up around 3 miles and a 30 minute workout.
Friday, March 8, 2013
Healthy Salmon Patties
Great 185 calorie meal. This recipe makes six cakes.
2-5oz packets of Chicken of the Sea Salmon
1/2C Greek Yogurt
1/2 Red Onion
1/2 Green Pepper
2C Oatmeal
2 Eggs
1/2 Tbs Garlic
1/2 Tsp Franks Hot Sauce
Thoroughly mix all ingredients together and form into patties. Place patties in the freezer for one hour. Then fry with olive oil until brown or for a healthier option bake at 350 for 15-20 min or until golden brown and firm.
2-5oz packets of Chicken of the Sea Salmon
1/2C Greek Yogurt
1/2 Red Onion
1/2 Green Pepper
2C Oatmeal
2 Eggs
1/2 Tbs Garlic
1/2 Tsp Franks Hot Sauce
Thoroughly mix all ingredients together and form into patties. Place patties in the freezer for one hour. Then fry with olive oil until brown or for a healthier option bake at 350 for 15-20 min or until golden brown and firm.
Thursday, February 28, 2013
My Jiu-Jitsu Journey
Sometimes I am asked, "How long have you trained Brazilian Jiu-Jistu?" Because it is a simple answer I say about a decade. But honestly my journey in began in 1999 when I met John Castillo. Prior to our meeting I had trained a little Judo and a little Muay Thai. I have always been interested in the martial arts, but nothing traditional like Karate or Tae Kwon Do. Growing up in the midwest limits the choices of study for exotic martial arts. Usually the schools lacked the commercial viability to stay open very long.
It had been a few years since the first UFC and I was out of high school, had a 3rd shift job, and was looking for a hobby. One of my friends had a younger brother who had just started training BJJ. The mysticism of the Royce Gracie beating up guys 40-50 pounds heavier than himself intrigued me. I enjoyed Judo the short time I got to train in it was a natural transition.
I started training with John. His martial arts background was extensive and he was a blue belt in BJJ but more importantly he was the only guy in town who taught jits. His gym was a nice space in an older strip mall. He shared mat space with some Escrima and Akido guys. It was exactly what I was looking for.My first BJJ memory is training with guys far more athletic than myself that concluded with being on a receiving end of a flying armbar. Much like college, my first attempt at studying BJJ was wrought with financial difficulties and I had to suspend training for a while.
After a wild period or my 4-year "semester off," that included a year of professional wrestling, I returned to the mats. Thanks to a friend who was interested in trying jiu-jitsu I realized how much I missed BJJ. And since 2004, I have been training consistently. No more excuses.
Along the way, I have cross-trained in Muay Thai with Andy Zerger, trained with Eric Payne for MMA fights, and most recently met Andre "Tim" Monteiro in 2009. Andre is a great instructor, my mentor in BJJ and business, and a good friend. He is what I strive to become as an instructor.
Why give this long personal history? Because I feel it is important for my students to know. This is a hard road. It is not simply the hobby I was looking for, it is a lifestyle. If it were easy, I would have been a black belt in 6 simple lessons. But it is not this. I have trained in nice places, bad places, on dirty mats, warehouses, and in garages. I have trained through two bad knees, cauliflowered ears, a dislocated rib, separated shoulders, broken toes, countless sprains, and a permanently strained neck. But these are small things to the experience. Because regardless of the situation, I still trained. When jiu-jitsu became the priority, the excuses stopped, and I still found a way to train.
I want to offer students new to training Brazilian Jiu-Jitsu some advice:
1. Jiu-Jitsu will be here. If you have to take some time to tend to your family, or your responsibilities, it is okay. Any instructor who says otherwise is not very good. Some may even try to accommodate your situation if they can. When jiu-jitsu becomes a priority, you will find a way. I am fortunate to have a wife that understands my commitment to BJJ. But I also know plenty of guys who have been successful balancing training/fighting with a wife, work, and kids.
2. Commit to the long, slow road. You must decide early on, what you want from jiu-jitsu? Is it self-defense, sport, exercise, hobby, knowledge, etc.? There are so many individual goals. If it is simply for the black belt then you should understand that many quit after earning their blue belt, even less make it to their purple belt. So if the black belt is the ultimate goal, commit to the long slow road, and enjoy the journey.
3. You are not alone! Brazilian Jiu-Jitsu has exploded in popularity since I started. There is a planet of grapplers out there with very similar but very different stories. Each of our journeys is different but the camaraderie among grapplers is amazing and we are there to support each other in pursuit of growing the art. Oss!
Oxygen Deprivation Masks: well atleast you are entertaining!
I set to work researching and finding journal articles on oxygen deprivation masks. But as I was accomplishing this I came across a really good/thorough article that Mr. Eric Wong wrote. So why reinvent the wheel? (Plus it the article is written in reguards to MMA and other explosive sports, double win!!) http://ericwongmma.com/mma-training-mask-review-legit-or-hype/
If your not interested in reading the article(s) it is somewhat long then here is the basic breakdown.
What the mask claims to do as per trainingmask.com:
CLAIM #1: “Elevation Training Mask mimics the effect of High Altitude Training… With reduced oxygen consumption the human body changes in several ways. The production of red blood cells and new capillaries (small blood vessels) increase the transfer of oxygen from the lungs to the rest of the body.”
AND
CLAIM #2: “Following are the changes that significantly boost athletic performance when using Elevation Training Mask:
If your not interested in reading the article(s) it is somewhat long then here is the basic breakdown.
What the mask claims to do as per trainingmask.com:
CLAIM #1: “Elevation Training Mask mimics the effect of High Altitude Training… With reduced oxygen consumption the human body changes in several ways. The production of red blood cells and new capillaries (small blood vessels) increase the transfer of oxygen from the lungs to the rest of the body.”
AND
CLAIM #2: “Following are the changes that significantly boost athletic performance when using Elevation Training Mask:
- Increases in lung capacity as your lungs have to work 9 times harder to get the oxygen in
- Increases anaerobic thresholds
- Gas exchange becomes more efficient
- Energy production levels rise
- Mental and physical stamina increase
- Mental focus gets better (This is a possibility dependent on the person)
Training with the Elevation Training Mask may improve lung strength and lung capacity, however, these improvements don’t result in any increases in aerobic or anaerobic fitness. Just because you take a deeper breath that more greatly expands your aveoli doesn't mean that your VO2 has improved.
Wednesday, February 27, 2013
Chocolate Banana Cheese Cake Smoothie
Some tastey breakfast or dessert for those of you with a sweet tooth. This is a very filling shake with all the protein this could definitely serve two. 400kcal for one serving.
You can save some calories by cutting the recipe to 1/2C of Cottage Cheese and 1/2 scoop of protein just add ice and some extra almond milk.
Blend:
1 C Fat Free Cottage Cheese
1 Scoop of Vanilla Protein
1 Banana
1Tbsp Dark cocoa powder
Splash of Almond Milk
To make ice cream, put your newly made concoction in the freezer stirring every 30-45 minutes until frosty. Approximately 2-3 hrs depending on the size of the batch.
You can save some calories by cutting the recipe to 1/2C of Cottage Cheese and 1/2 scoop of protein just add ice and some extra almond milk.
Blend:
1 C Fat Free Cottage Cheese
1 Scoop of Vanilla Protein
1 Banana
1Tbsp Dark cocoa powder
Splash of Almond Milk
To make ice cream, put your newly made concoction in the freezer stirring every 30-45 minutes until frosty. Approximately 2-3 hrs depending on the size of the batch.
Friday, February 8, 2013
90 Day Challenge Workout: 20-30 Minute Express
This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups
Workout
1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)
2. 20 Mountain Climbers (20 per leg)
3. 10 Cobra Push-ups
REST :30
4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)
5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)
6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch
11. 10 3-count Jack Knife
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups
Workout
1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)
2. 20 Mountain Climbers (20 per leg)
3. 10 Cobra Push-ups
REST :30
4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)
5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)
REST :30
7. 20 single leg hip raises (20 per leg)
REST :30
ABS
8. 3 x :30 Planks9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch
11. 10 3-count Jack Knife
Thursday, January 31, 2013
Developing Good Executive Function in Children
Executive Function Development
Proper executive function development is important to a Childs: positive behaviors, good health, school achievement, and their ability to successfully work with people and groups. Executive function consists of working memory, mental flexibility, task switching, verbal reasoning, and self-control. We are not born with these abilities it is something that must be fostered by parents and adults involved in your Childs life (teachers, family members, coaches). The ability to gather information, while filtering distractions, and switching gears, is paramount to good development.
There are some critical factors in developing a strong foundation. Many of these things you probably already do: good relationship development and activities that engage them where they live, enabling them to learn and play. The development of healthy relationship starts in the home and extends to teachers, friends, medical professionals and others. Engaging your child in activities reduces stress, fosters social connection and creates open ended creative play. The incorporation of vigorous physical exercise into daily activities, such as a martial arts class, has been shown to positively influence stress levels, social skills, and brain development. As a child begins to develop skills the complexity of the skill should be increased in a step by step manner. Each child is different so you have to find the zone where there is challenge without frustration. This has to be followed with repetition of the skills. Look for an activity that your child will enjoy and that allows for development of these skills. Most sports activities cultivate the ideas represented here: baseball, soccer, Jiu-Jitsu, boxing, etc. The key is finding something they enjoy forcing them into the activity will not foster a memorable experience for you and them.
Proper executive function development is important to a Childs: positive behaviors, good health, school achievement, and their ability to successfully work with people and groups. Executive function consists of working memory, mental flexibility, task switching, verbal reasoning, and self-control. We are not born with these abilities it is something that must be fostered by parents and adults involved in your Childs life (teachers, family members, coaches). The ability to gather information, while filtering distractions, and switching gears, is paramount to good development.
There are some critical factors in developing a strong foundation. Many of these things you probably already do: good relationship development and activities that engage them where they live, enabling them to learn and play. The development of healthy relationship starts in the home and extends to teachers, friends, medical professionals and others. Engaging your child in activities reduces stress, fosters social connection and creates open ended creative play. The incorporation of vigorous physical exercise into daily activities, such as a martial arts class, has been shown to positively influence stress levels, social skills, and brain development. As a child begins to develop skills the complexity of the skill should be increased in a step by step manner. Each child is different so you have to find the zone where there is challenge without frustration. This has to be followed with repetition of the skills. Look for an activity that your child will enjoy and that allows for development of these skills. Most sports activities cultivate the ideas represented here: baseball, soccer, Jiu-Jitsu, boxing, etc. The key is finding something they enjoy forcing them into the activity will not foster a memorable experience for you and them.
Friday, January 25, 2013
Challenge Workout: Burpee Master
Ahhhh sensei, yes I will achieve the title of
Burpee master and bring honor to my family and my gym. So here is the challenge:
100 burpees in 10 minutes or less. Who can do it.
To make it interesting the gym member with the best time gets 2 free Fox Raw Bars (Flavor of Their Choice) burpees must be observed by Kim or Jake!! We will do one female and one male winner!!
Burpee master and bring honor to my family and my gym. So here is the challenge:
100 burpees in 10 minutes or less. Who can do it.
To make it interesting the gym member with the best time gets 2 free Fox Raw Bars (Flavor of Their Choice) burpees must be observed by Kim or Jake!! We will do one female and one male winner!!
Sunday, January 20, 2013
90 Day Challenge workout: Partnered Moves to a Better Sex Life
Working out with your partner can be fun and its great for improving communication. I have done other posts on the benefits of working out with your significant other. I figured now is a good time for an actual workout routine.
Push-ups 3x10 (Here's the partner part, your significant other will be laying under you every time you lower yourself, they get a kiss. This ensures you are working through the complete range of motion. They can also assist you in your push-ups by pushing at the hips or shoulders if you are having trouble)
Dips 3x10 (Your partner will position themselves in a bridge. Place your hands on your partners knees with your feet outstretched. This will ensure you arms go to a 90 deg angle when you lower yourself. You can make this move easier by keeping your feet flat on the floor knees at a 90 deg angle.)
Single Leg Squat 3x10 (One person will be in a high plank during this exercise while the other is standing. The standing partner will be positioned at the middle of the other persons body facing away from them. Bend your knee and lift your foot setting it on your partners back. You should now be standing on one foot. Lower yourself until you are in a lunge position. Then drive through the heel straightening your leg.)
Saddle Sit-Ups 3x10 ( This move require strength from both partners. Jump up wrapping your legs around your partners waist. Lower yourself backwards, your partner can assist you in sitting back up if needed by holding your hands. If you are not strong enough to hold your partner up this can also be done seated.)
Squats 3x10 (Face your partner with legs shoulder width apart. You should be an arms length away from them. While holding hands both partners should lower their bodies as a unit, giving resistance as the other person pulls against them. This will allow you to get deep into the squat. Don't let your knees drift over your toes. Though this should be relatively impossible in this position.)
Planks 3x:20 (Perform a plank as usual with the exception that you will be holding your partners outstretched hand. You will change hands every 5 seconds. Essentially you will be doing a one arm plank. Similar to a birddog.)
Warm-Up
100 Jumping Jacks
30 Body Weight Squats
20 Hip Raises
10 Iron Crosses
10 Scorpions
50 Crunches
20 Super Mans
Push-ups 3x10 (Here's the partner part, your significant other will be laying under you every time you lower yourself, they get a kiss. This ensures you are working through the complete range of motion. They can also assist you in your push-ups by pushing at the hips or shoulders if you are having trouble)
Dips 3x10 (Your partner will position themselves in a bridge. Place your hands on your partners knees with your feet outstretched. This will ensure you arms go to a 90 deg angle when you lower yourself. You can make this move easier by keeping your feet flat on the floor knees at a 90 deg angle.)
Single Leg Squat 3x10 (One person will be in a high plank during this exercise while the other is standing. The standing partner will be positioned at the middle of the other persons body facing away from them. Bend your knee and lift your foot setting it on your partners back. You should now be standing on one foot. Lower yourself until you are in a lunge position. Then drive through the heel straightening your leg.)
Saddle Sit-Ups 3x10 ( This move require strength from both partners. Jump up wrapping your legs around your partners waist. Lower yourself backwards, your partner can assist you in sitting back up if needed by holding your hands. If you are not strong enough to hold your partner up this can also be done seated.)
Squats 3x10 (Face your partner with legs shoulder width apart. You should be an arms length away from them. While holding hands both partners should lower their bodies as a unit, giving resistance as the other person pulls against them. This will allow you to get deep into the squat. Don't let your knees drift over your toes. Though this should be relatively impossible in this position.)
Planks 3x:20 (Perform a plank as usual with the exception that you will be holding your partners outstretched hand. You will change hands every 5 seconds. Essentially you will be doing a one arm plank. Similar to a birddog.)
Friday, January 11, 2013
90 Day Challenge workout: AB-tastic
Yes, yes, I know it's a goofy title but your abs will not be laughing. Although, laughter is a great abdominal exercise!
First a note on proper breathing. Most of us stop breathing with our diaphragm shortly after we stop crawling. Abdominal breathing is very important for core stability when your working out especially when your laying on the ground. It forces you to press your back to the floor. As well as giving you a solid platform from which you can create more power. The ability to pull your pelvic floor and diaphragm together creates a very strong base. Does your lower back hurt when your doing exercises? It may be that you have poor core stabilization causing most of the pressure and exertion to be pushed to the lower curve in your back. Try thinking about breathing from the diaphragm. Check out InMotion they have some great exercises for changing your motor patterns to improve stability, relieve pain, increase power output, and improving developmental movement patterns that will increase your strength.
Plank :20 x3
1x20 Fish out of water
1x20 High Plank Bird Dogs or Bird Dogs
1x20 Flutter Kicks
1x20 Mountain Jumps
Rest 1min
1x50 Crunches
1x40 Bicycles
1x30 Punch Crunch
1x20 Leg up rev crunch(harder) or reverse crunch (easier)
1x10 Accordions
Lastly, if you wanna make this way harder and develop those "pretty abs," do these abdominal exercises slowly generally use a 2-second count as rule of thumb. This is a killer workout if the reps are done slow. You may need to break up the workout to morning ab and afternoon ab routines.
First a note on proper breathing. Most of us stop breathing with our diaphragm shortly after we stop crawling. Abdominal breathing is very important for core stability when your working out especially when your laying on the ground. It forces you to press your back to the floor. As well as giving you a solid platform from which you can create more power. The ability to pull your pelvic floor and diaphragm together creates a very strong base. Does your lower back hurt when your doing exercises? It may be that you have poor core stabilization causing most of the pressure and exertion to be pushed to the lower curve in your back. Try thinking about breathing from the diaphragm. Check out InMotion they have some great exercises for changing your motor patterns to improve stability, relieve pain, increase power output, and improving developmental movement patterns that will increase your strength.
Plank :20 x3
1x20 Fish out of water
1x20 High Plank Bird Dogs or Bird Dogs
1x20 Flutter Kicks
1x20 Mountain Jumps
Rest 1min
1x50 Crunches
1x40 Bicycles
1x30 Punch Crunch
1x20 Leg up rev crunch(harder) or reverse crunch (easier)
1x10 Accordions
Lastly, if you wanna make this way harder and develop those "pretty abs," do these abdominal exercises slowly generally use a 2-second count as rule of thumb. This is a killer workout if the reps are done slow. You may need to break up the workout to morning ab and afternoon ab routines.
Sunday, January 6, 2013
Women's Self Defense: Its not a myth!
Let me get one thing out of the way first, I generally hate most women's self defense programs. I am a woman, a service member, a combatives instructor, a competitor in jiu-jitsu, and I have been practicing Muay Thai for over 7 years. I don't care what your teaching, no single day of training will give you the real possibility of resisting an opponent that is larger and stronger. Don't get me wrong, they are teaching valid techniques but without the repetitive training to engrain the movements and reaction, you will be unsuccessful.
The real key to being able to resist/escape/defeat a larger opponent is having the proper initial reaction when you are attacked. This can only be achieved with repetitive drilling. Being good at self-defense is just like any other sport. Practice. Practice. Practice. You don't go pick up a baseball for the first time, throw it for an hour, and then go tryout for the the Atlanta Braves. If that sounds ridiculous to you, so should a one day self-defense class.
Good self-defense training starts with basic drilling. This includes the correct way to fall and move with someone on top of you. This should then be accompanied by situational drilling and finally 80-90% sparring.
No matter how you train, you will always be scared if you are attacked. But that is good. You should be scared. It gives you drive, helps with alertness, and the adrenalin will give you additional strength you didn't know you had, plus it rids you of the cockiness. You can't defeat everyone but beating the person to a pulp isn't the only way to win. Sometimes not losing is winning. If I am able to hold an attacker in a position where I am not getting hurt and he is having to use energy, this is a win. Most people are not conditioned enough to fight longer than 30 seconds to 1 minute.
Women or men should really look for a self-defense class that is at least once a week and about 1.5 hours. It should incorporate both aggressive defensive and offensive techniques. This is important to developing good posturing. I personally think Jiu-Jitsu and Muay Thai are the best for self defense but they definitely are not the only ones. Find an instructor you are comfortable with and a facility you like. Stepping on the mat is the first step.
Remember there is no fair fight, elbows and knees are your friend. Give yourself the advantage, be a survivor! Fox Fitness offers a women's self defense class every Saturday 9-10:30.
The real key to being able to resist/escape/defeat a larger opponent is having the proper initial reaction when you are attacked. This can only be achieved with repetitive drilling. Being good at self-defense is just like any other sport. Practice. Practice. Practice. You don't go pick up a baseball for the first time, throw it for an hour, and then go tryout for the the Atlanta Braves. If that sounds ridiculous to you, so should a one day self-defense class.
Good self-defense training starts with basic drilling. This includes the correct way to fall and move with someone on top of you. This should then be accompanied by situational drilling and finally 80-90% sparring.
No matter how you train, you will always be scared if you are attacked. But that is good. You should be scared. It gives you drive, helps with alertness, and the adrenalin will give you additional strength you didn't know you had, plus it rids you of the cockiness. You can't defeat everyone but beating the person to a pulp isn't the only way to win. Sometimes not losing is winning. If I am able to hold an attacker in a position where I am not getting hurt and he is having to use energy, this is a win. Most people are not conditioned enough to fight longer than 30 seconds to 1 minute.
Women or men should really look for a self-defense class that is at least once a week and about 1.5 hours. It should incorporate both aggressive defensive and offensive techniques. This is important to developing good posturing. I personally think Jiu-Jitsu and Muay Thai are the best for self defense but they definitely are not the only ones. Find an instructor you are comfortable with and a facility you like. Stepping on the mat is the first step.
Remember there is no fair fight, elbows and knees are your friend. Give yourself the advantage, be a survivor! Fox Fitness offers a women's self defense class every Saturday 9-10:30.
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