I’m gonna make this short and sweet since the sun is shining hard here in Tampa Bay.
I shot this quick video the first night I arrived here to help you with an EASY tip you can implement if you ever travel, or if you don’t and just want a simple way to eat lean on a budget.
This meal gives you the 2 most important components for staying lean - quality, natural protein, and veggies.
Now I want to hear your QUICK, EASY, and BUDGET tips for eating lean - please leave a comment below:
Whenever December rolls around, I always reflect on how the past year went, and I start thinking about what I want to achieve in the upcoming year.
This past year I’ll admit that I didn’t have a clear vision of all of my goals and what I wanted to achieve.
This was a huge error, because I know the importance of setting goals and how powerful they can be to drive you to achieve them, but this only happens if they’re very clear in your mind.
I did have a few business and career goals, and because I had them in mind, I achieved them, which was great.
But a lot of things that are important to me, like my relationships with my girlfriend, family, and friends, my education, and my ideal day-to-day lifestyle I didn’t think about so much.
It’s not that these things all blew up, but I kind of just went with the flow and took whatever came my way, instead of working to create exactly what I want.
Like I would just read whatever books caught my interest at the time as opposed to having a plan of what I wanted to specifically learn.
And that’s why I’m writing this - because I want to put out some of my goals for 2010 to keep me accountable, and to maybe stimulate some thinking along the same lines for you.
First, for those of you who have never learned much about goal setting, let me share with you the absolutely most effective way to set your goals and set yourself up for success:
Flow complexes are similar to complexes that you’ve heard a lot about recently, but instead of doing the all of the reps of an exercise then moving on, you do 1 rep of each exercise and it flows into the next exercise smoothly.
These complexes really challenge your mind and body to be aware of what’s going on and to focus on quickly shifting gears from one movement pattern to the next.
Perform 4-8 reps of each exercise, which makes up 1 set.Perform 3-5 sets, resting 2-3 minutes between sets.
Start with a lighter weight until you get the hang of the flow, then work your way up.
In this complex, notice that the limiting factor in this will likely be the weight you can press overhead, but all exercises are relatively strong exercises, so the weight is challenging enough.
1) Walkouts x 3
2) Side toss x 5 per
3) Situp chest toss x 10
4) Overhead side toss x 5 per
5) Chop toss x 5 per
6) Russian twists x 10
7) Front slam x 5
8) V-ups x 10
Want more workout vids like this?
Leave a comment and if we get a good number, say 50+ comments, I’ll know that you’re looking for more workout videos like this and post more in the future.
Lunge exercises show not only how strong you are but the muscular balance between your knee muscles (quads, hamstrings) vs. your hip muscles (glutes, hip flexors).
Before figuring out how much you should be able to Lunge, you’ve gotta know how to Lunge properly.
You can’t compare your Bench press to someone else if you lower down to your chest and Joey from the gym only goes down halfway - the technique must be the same.
So first, watch this vid to make sure your technique is perfect:
Now that you know how to Lunge properly, let’s figure out how much you should be able to Lunge, compared to your Squat, and compared to your bodyweight, to have a good level of strength as an MMA fighter:
"The only question to ask yourself is, how much are you you willing to sacrifice to achieve this success?
- Larry Flynt, Creator of Hustler Magazine"
Yeah, I know that Larry Flynt may not be the most inspiring of sources for a quote, but his quote is relevant to what I want to talk about and it was one of the first that came up when I searched "success sacrifice quote" in Google.
I’m writing this post after meeting with Joe, a mixed martial artist who wants to have his first MMA fight in April 2010.
You can connect with your current Facebook account or create a new uStream account and ask me questions and get your answers live on the air.
For this episode, I’m going to answer the following questions and more:
1) "I’ve been training fairly regularly in terms of balancing BJJ, karate, weights and NRG circuits. Still, once in awhile (right now) just must have hit the same muscle more the usual – glutes, hip-flexors and calves are pretty sore, so I put off my regular training day since I would have been doing deadlifts. I felt like I ‘could’ have done the workout but decided to rest up an extra day.
What are your thought on training and Delayed Onset of Muscle Soreness (DOMS)?
Thanks, Jason Peters"
2) "i was just wondering is there an exercise that i can improve my roundhouse kick with more power or speed? khammanh comany"
3) "Except from the muscles how can I strength joins & ligaments so that they are not more a kind of bottleneck in the effort to lift heavy? Your advise is much appreciated,Thx, Petros"
4) "How do you get over being beat especially if it was your first fight! marty ramsey-whitwell,tn"
There are a bunch more I got over email that I’ll be covering too if I have the time.
Make sure you check out the show, again, it’s live on…
Love the name and goal of this kickboxing event - to help bring MMA to Ontario.
We need MMA in Ontario. Bad. I can’t keep going to Montreal for events - I’ll get fat on poutine and smoked meat sandwiches! Il y a delicieux!!!
Anyway, I cornered 7 fighters - we had a big crew up at the event and it was a good time.
Congrats to Matt, Kyle, Jason, Justin, Bill, Chris, and Joe for competing and laying it all on the line.
You’ve gotta watch the first clip - Matt hits a low blow, and the ref doesn’t jump in and his opponent is just standing there, he pops him, not once, but twice! Hilarious!
I mean come on, it was his first fight, and it was the ref’s job to step in. Either way it was funny and it was good that the kid didn’t get hurt.
Was up at the folks’ cottage in Parry Sound, Ontario a few weeks ago and it was one of the most relaxing trips I’ve ever had.
I went for 2 great hikes kinda wandering in the forest. There aren’t any paths to hike, so you either stay on the cottage road or you wander through the forest.
Found a wicked hike up the Canadian shield that gave me a great view of the lake and the fall colours. For those of you who don’t know, the Canadian shield is basically a bunch of rock that lines highways and dots the landscape throughout Canada.
Anyway, the trip got me thinking about recovery and how important it is to MMA fighters.
Think of it as just as important as BJJ or strength and conditioning and you’ll have a long, healthy career.
Here’s the vid, hope you enjoy it and I’d love to hear YOUR recovery strategies - leave a comment below.
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