Category Archives: Mixed Martial Arts

Enjoy Life, Slow Down.

When we are constantly racing towards a destination, what happens to the moments we are living right now? Fast does not always mean better, many times we are in such a hurry we fail to do the necessary work it takes to build a strong base. In life details matter.

Courage

When we choose to take a stand, not yield to pressure, we learn that we can triumph over darkness.  Facing the truth, we take the actions necessary to accomplish our goals, despite our fear of failure. The difficulties we will face in life are great, when we choose the right path, it may take us into unknown territory, yet if we stay the course we find what we need most.

 

Questions We Might Ask Ourselves

 

We all want change, yet few of us define our goals.  They will remain some distant dream until we decide exactly what we want.  We have a choice daily to either follow the positive or let the negative take over. Change is never easy, it will bring uncertainty, failure, life lessons, even strength in mind and body.

Five questions.

Consistency Is King

A habit is not born in a day, change will not come with a couple of days work. It is only through diligent work, overcoming any setbacks while continuing to learn on a consistent basis that we realize progress. In life consistency is king.

Training Gains

 

 

I learned early on in life to never believe that I knew everything. Just about every single person you come in contact with can teach you something.  Never stop learning. When it comes to achieving fitness goals, find people who have achieved similar goals to yours, and then learn from them. You will also need to learn by studying your body and finding what does and does not work for you.

As I’ve gotten older it has become harder to make fitness gains.  While the strength is still there, speed and recovery are not what they used to be.  I never used to warm up or stretch when it came time to work out. I could just jump right into it.  Now, those days are long gone.

What works for me is a warm-up protocol that I adapted from a kettlebell pre-workout routine and an Olympic weightlifting program.  As part of my warm-up I do some flexibility movements, lightweight movements aimed at restoring balance to muscles, and some injury prevention exercises.  

I have found that by taking the time every day to do these movements, I have cut down my injuries and boosted my performance.

When I was training well over a decade ago, we used to have these crazy fight camps.  It was all about getting in the work, tons of cardio, weights and lots of physical activity.  We learned that it actually hampered our performance, because we were overtrained. Since then, I have learned to train smarter, which has added benefits for me because of my age.

We’re all unique, and that also applies to our bodies.  We all need to find what works for us, keeping in mind there are few givens when it comes to working out and strengthening your body.

You must challenge yourself.   There is no easy way, the time has to be spent and the work has to be done.  If we believe that we can go through a few comfortable, easy motions and reap the same benefits, we are deluding ourselves. There is no one exercise or fad that will make us fit. While there are many types of exercise that can achieve strength and growth, they all need to have this in common: they must be ever-changing, both progressive and regressive.

Other important but often neglected aspects of being able to continue to realize gains are nutrition, recovery and sleep.  

We can no longer put whatever we want into our bodies.  Even if that worked for you in your youth, by the time you reach your forties your body will no longer respond the same way.  A balanced diet of whole foods will not fail us in any way. Eat your vegetables, and lots of them. Over the years I have added a few supplements – minerals and vitamins – to my whole foods diet, and you may find some that work for you.  

As we age, we also need to increase our recovery time. Good rest is a must.

Aside from those basics, you will need to pay attention to your body and take care of it.  Learn from your failures, put in the work and reach new goals – at any age.

 

The Road To A Healthy Body The Road To A Healthy Body

One day we wake up and we realize that time has caught up with us.  It could have been a doctor visit or weekend adventure or even a glance in the mirror.

All is not lost! There is a solution. We can never turn back time, but we can always strive to be the best version of ourselves.  The good news is that each of us has the ability to get to that place, the only question is are you willing to make the change?

Where do you start? Do you go sign up at a gym? Start eating fat-free food?  Count calories?

If you are a determined self-starter you could begin walking daily, cutting sugar out of your diet and controlling your portion sizes.  This would immediately make a difference.

You could do some research, making sure that the information is from reputable sources.

You could also find a good gym or a trainer that fits you and will help you achieve your goals.

So you are 30, 40, or 50 and have not worked out in a decade or ever.  There is some important information you may want to consider.

Number one rule, no matter what you decide to do: You cannot out-train a bad diet.

I cannot stand the word diet when it is used to refer to a short-term eating plan.  Our diet is the food we eat throughout our lives. Every meal, every day makes up your diet.

All of the popular short-term diets must work to some degree or there is no way they would be selling them.  People had to lose weight following the plans.

The problem is losing weight is only part of the equation.  Is it just water weight? Are you starving yourself? If so, you are just setting yourself up to gain it right back. Is this fad diet good for your heart? Causing other health problems? If we want to be healthy and youthful we need to consider carefully what we do long term.  

If we only care about what the scale reads, then sure temporary fad diets will do. The problem is they are not sustainable. In many cases, we will end up losing the muscle we need.

Every day one of the most important decisions we will make is what we put into our bodies. We have to be in it for the long term, there is no quick fix or magic pill.

Understand the power of food and learn what proper training can do for you when coupled with healthy eating.

When it comes to training, you are going to have to spend a little money.  You get what you pay for in fitness. I am not talking about fancy equipment, clothes or gyms. I am talking about working with someone who knows what it will take to get you on the road to a healthy body.

Find a fitness professional who has experience, who motivates you, and who you get along with.  

Just like a healthy diet, fitness must be a lifetime choice. Set aside an hour a day for yourself.  Carve it in stone, make it your time. Maybe you begin with 30 minutes, and then work your way up over time.  

It took all of us how many days to get to where we are today? A lot!  The solution is not to go all out on day one, week one, or month one. Take small steps that build on each other until fitness becomes a sustainable lifetime habit.

Once you make the change to a healthy diet and a commitment to fitness, you will inevitably see, and feel, the results.  Build on that foundation and challenge yourself in new ways as you make progress.

We love to add in challenges at the gym to help people mix up their routine and try something new, even if it is just for 5 to 10 minutes a day.  

 

A Goal and a Jump Rope

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What is one of the least expensive, easily portable pieces of fitness equipment available worldwide that you can own? A Jump Rope!

It is often overlooked.  Most people think of using a machine when they think of warming up before getting their workout on.  They jump on the treadmill for a mile, or hop on a stationary bike for ten minutes.

I prefer the jump rope.  Nothing gets your blood flowing like some rope work.

The benefits may surprise you.  They include engaging your upper and lower body, cardiovascular health, increased lung power, core and bone strength, lung power, speed, agility, coordination, cognitive ability and endurance.

The wear and tear on your body is minimal with a jump rope, and you can modify your jump to make it even less so. Skipping rope is not as hard on your joints as jogging is, and it can be done indoors and on softer surfaces to help reduce the impact on your joints.

Jumping rope is hard at first, so if you are one of those people who do not like doing activities that you do not excel at immediately or look great doing, then this is not for you.  

At K-FIT we have a Rock Steady Boxer named Bob.  Bob was diagnosed with Parkinson’s Disease over 20 years ago.  He joined our Rock Steady Boxing program to fight back against the disease over a year ago, right after we first opened the gym.   

Bob came in on a walker.  He watched as the other fighters all jumped rope to warm up at the beginning of class.  Instead, we warmed Bob up with weights, or a ball or some other piece of equipment instead. Then one day Bob said it was his goal to jump rope.  

He ditched his walker, and stood shakily on his feet on the gym mats.  The first day he did this, he struggled to swing the rope from behind his body to the front.  With practice, Bob managed to coordinate the swing. Then one day he was able to step over the rope after swinging it, without tripping, and the whole class erupted in celebration.  Eventually, Bob, who was more determined than anyone I’ve ever seen, hopped over the rope. We all went wild. Then it was 5 hops in five minutes. Then 8 hops the next class.

Sure, he still got the rope caught, or tripped.  Sometimes he fell. He had days that weren’t always moving forward, but that did not deter him from keeping on. Each class during the warm-up we counted his hops and we cheered him on.   

Bob would wear himself out jumping rope at the beginning of class, and then he spent the rest of the class boxing from a seated position.  But he was determined to reach his goal. The day came when Bob was able to jump rope thirty-eight times in five minutes, and many of these were consecutive hops.  

If Bob can do it, you can too.

Were you aware that jumping rope may help with bone density and the fight against osteoporosis?  When you compare it to jogging and other forms of cardiovascular forms of exercise, the jump rope stands above because it engages the entire body.

Jumping rope is whole body synchronization, something that is not possible with a machine.  Learning to breathe, relax and jump is tough. It takes time, but without a doubt it has major benefits.

So yes it is hard, but never impossible.

Get a rope and start skipping yourself to a better you.