Monthly Archives: November 2015

Weightlifting, Talent & Craziness: Are All The Good Ones Nuts?

Does high performance go hand-in-hand with having a difficult personality? Seriously, think about all the famous names you’ve heard about, people who have incredible talents and abilities… and messy personal lives.
I’m making a mental list of my favorite writers, musicians, artists, etc. Jimi Hendrix, Ernest Hemingway, Vincent van Gogh, Amy Winehouse, Eugene O’Neill, etc. These are people with unimaginable creative capabilities, and they all have brutal track records in their private lives. Substance abuse, emotional disturbances, trainwreck relationships, and the list goes on.
How about athletes? Plenty of candidates in this department too. Lawrence Taylor, Lance Armstrong, Marion Jones, Tiger Woods, Tonya Harding. All great champions… with sketchy backgrounds.
Obviously, the names I’ve just listed are people with famously large transgressions. In many cases, their names are known almost as much for their screw-ups as their accomplishments. So let’s agree that most athletes don’t cross the line into this upper level of misbehavior. There are millions of sportspeople in the world, and the majority of us don’t have mugshots on record with the local police department.
However, let’s find a different way to personalize this. You’re all athletes, right? And as we just said, most of you probably don’t have the kind of personal baggage that qualifies as front-page-of-the-newspaper material.
Are you difficult to deal with? Sometimes? Often? All the time?
Does your athletic drive and intensity cause some headaches now and then?
Ever had a relationship suffer because of the commitment and demands of your sport?
Do you have a hard time transforming back into a normal human being when you leave the gym?
Has the stress of competition screwed with your head enough to make you act poorly towards others?
Do you have a hard time keeping your priorities in order, because your sport can easily override everything else?
When you fail in your sport, does it ever cause you to act poorly, possibly causing friction with important people in your life?
If you answered YES to any of these, you understand what I’m talking about. The decision you made to become an athlete has changed your life. Many of those changes are obviously positive and exciting. However, we all need to just come right out and acknowledge that we’re not always easy to deal with.
Almost every coach I’ve ever known has had to ask the “Are all the good ones crazy?” question at some point. Coaches, does that sound familiar? Seriously… there are times when it seems like the really uber-talented athletes in our sport are all freaking nuts. I’ve had this conversation several times over the years, with some of the most successful coaches in our sport.
I’m not going to mention any names… but I definitely could. It wouldn’t be hard to type up a list of weightlifters (and athletes in other sports) I’ve known over the last 30 years who had the highest level of championship talent combined with brains that should be labeled “Abby Normal.” Trust me, that list would be extensive.
Is this a 100% statement? Of course not. We all know there are plenty of elite talents who are exceptionally balanced, stable personalities. They’re a blessing to work with because they deliver incredible performances with minimal headaches. However, we can easily lose sight of this fact when we’re working with the nutjobs.
And then there are the athletes who aren’t exactly nutjobs. They’re just… difficult.
I think there’s a connection between high athletic performance and personality challenges. Most of the best athletes have some (or all) of these qualities:
  • Highly competitive
  • Selfish
  • Hot temper
  • Risk takers
  • Obsessive
  • Uncompromising
  • Impatient
There are some ways these qualities can help in your personal life, relationships, etc. But there are also plenty of ways they can foul things up.
I mentioned Lawrence Taylor earlier. For those of you who aren’t NFL fans, Taylor was one of the greatest athletes in the history of American football. A linebacker for the New York Giants, his playing ability on the field was unlike anything anybody has ever seen. But despite his inconceivable physical skills, “LT” was probably best known for his intensity and mental toughness. He was a wild animal who could gain an edge on many opponents simply by scaring the piss out of them with his aura.
And his personal life? Don’t ask. Drug addiction, league suspensions, arrests, financial trouble, divorce, and plenty more.
Reporters and interviewers have asked Taylor about his struggles quite a bit over the years. He’s been very candid about discussing them, and he once said something I’ve always thought about:
For me, crazy as it seems, there is a real relationship between wild, reckless abandon off the field and being that way on the field.”
In other words, he couldn’t shut off his animalistic personality when he changed out of his uniform and left the stadium every day. He didn’t have a light switch in his brain that he could just flip when it was time to go home, instantaneously transforming him into a mild mannered Husband of the Year candidate. For LT to play like LT, he had to stay in character 24/7. And he’s had to pay the price for it.
Now, let’s get back to you. Fortunately, most of you aren’t operating at the same level of recklessness and dysfunction as Lawrence Taylor. But that doesn’t mean you’re not experiencing your own complications, in some way. How about it?
Personally, I can’t really relate to any of this. Every day, I wake up in the morning and I stand in front of the mirror, thinking about myself and asking, “How could anybody not want to love this?” Most of this discussion doesn’t apply to me, because everything about my personality is as luscious as fresh donuts.
Just kidding. Listen, I’ll be the first to admit I’m not always easy to handle. I’ve gotten a lot better as I’ve grown older, though. When I was in my teens and 20s… yikes. I guess I managed to get through those years without any major permanent damage to my reputation or future, but it definitely wasn’t always smooth sailing.
So I can’t offer any foolproof solutions or answers to any of this. Actually, I don’t think this article is supposed to be about solutions or answers. If you’ve got the kind of inner makeup we’re describing here, you should be grateful for it. It’ll benefit you in your athletic life, and probably many other things too. This whole conversation is about finding balance in your personality, and it’ll probably be a long-term project.
But that’s a good thing, don’t you think? You don’t have to worry about finding balance if you’re a wet noodle. You only have to worry about it if you’re a live wire, and live wires are the ones who zap some energy into the world. Not many wet noodles in the history books, last time I checked.

Not Enough Time

I’ve been struggling to get everything done, and frankly, I’m failing at it. It’s just difficult, because for 2 days each week I leave my house by 6:30 a.m., and the best-case scenario has me home by 9:30. So the other 3 days are me prepping for and recovering from those two days, then by the time the weekend is here, I’m exhausted and spend a day doing very little. Little enough that the next day would require constant work, and frankly, I can’t do it. I just lack the ability to push through a day of cleaning, cooking, and studying.

Things are particularly hectic because we just had two weeks where people visited us for the weekend. While I LOVE the people who visited, and enjoyed their visits, it’s just awkward doing things like mopping the floor or vacuuming when entertaining.

BUT, I have learned some multitasking tricks that go beyond “ask the husband to do most of this”. They’re below:


  1.   If you have a washing machine and a dishwasher, load and run them, spend 10 minutes quickly wiping down surfaces, vacuum the worst areas, and get a roast in the oven. Okay, anything automated makes me feel super-productive. While the washing machine and dishes are cleaning my laundry and dishes, I’ve vacuumed and wiped down the counters. And I’ve found that when we’re busy, roast are a great way to make sure that dinner WILL make it to the table. Protip: Pull the roast out of the fridge and let it hang out on the counter so that it’ll be room temperature by the time it goes in.
  2. Once the roast is in the oven, use any extra time to make coffee and breakfast. This way, it provides a built-in break so that you don’t end up exhausted and burnt out, AND when the dishwasher or washing machine is done, it’ll signal that the break’s up.
  3. Switch the laundry over, finish Vacuuming and take care of something selfish. Usually I watch something that’s been DVR’ed while I paint my nails. The idea is to another break after vacuuming but still get something crossed off your “to do” list. At some point around here, the roast should be done. Protip: use the dust attachment on your vacuum to dust.
  4. Do the worst one. You’ve just done something indulgent. Now take care of the thing you don’t want to. For me, this is homework (It’s not about the subject matter, it’s more of a core concept of having homework). I work on a bunch of different sections (it’s accounting, so there are different accounts/financial statements or tax schedules. I work on one until I hate its’ guts, then work on another one. I typically have a face mask on while I do this, so at least I’m also doing something that makes me feel pretty. I know. I’m vain). Do something to make it less miserable if possible.
  5.  Do something easy or pleasant. This is when (if I haven’t broken down and went down a rabbit hole in the internet), I head to the gym. It’s usually on my to-do list, and I feel freaking amazing afterward. I do all my errand on Thursday afternoons, but if you’re going out, I’d suggest doing your errands as well.
  6.   Do any other assorted tasks. The idea is to go for volume here. Do quick tasks. Make marinades for the week or larabars. Wash vegetables, fold & put away the laundry, put away the dishes, pay bills online. The idea here is that the “running in place” chores, like laundry and vacuuming are done, and the chore you were dreading is done, so now you want to focus on getting everything else done so you can enjoy your next day, and maybe get ahead on your week.


The next day, I make sure my clothes are clean and prep my meals for the week.

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Loaded Carries: Walking Your Way To Gains

Walking is one of the best ways to build muscle, gain strength, and shred fat.

No, really. It’s true.

In a previous article here on RFS, my boy Tanner Baze wrote about the benefits cardio can have on your performance in the weight room.

Today, we’re going to take it to another level of badassery. We’re bringing cardio to the weight room.

I’m talking, of course, about loaded carries. 

What Are Loaded Carries?

Loaded carries were popularized by world-renowned strength coach Dan John, who calls them a “game changer” and believes that they should be a regular part of any athlete or strength competitor’s training program.

But you don’t have to be just an athlete or strongman to reap the benefits of loaded carries. Because they require minimal equipment, anyone can add them to their training program and instantly boost their level of badassness.

Here’s how: take an implement of your choosing (barbell, dumbbell, kettlebell, weight plate, etc.) and walk with it.

Congrats! You’re performing a loaded carry.

Simple right? Yet rarely do you ever see carries being performed in commercial gyms.

I’m here to change that.

There are many variations of a loaded carry, which we’ll get to in a minute. First let’s breakdown the loaded carry and look at what makes it such an effective exercise.

The Loaded Carry Lowdown

If you’re all about “functional exercises”, it’s hard to get more functional than loaded carries. You are literally picking things up and walking with them; something we do multiple times each day

Functionality aside, loaded carries (henceforth referred to as LCs) are a great bang-for-your-buck exercise. They work nearly every muscle in your body, improving strength, stability, and conditioning, all at once.

Starting at The Top

LCs are great for working the muscles of the upper back. These muscles are mostly made up of slow-twitch fibers, which means they grow best with a lot of time under tension (TUT). LCs require you to hold weight for an extended period of time, creating an enormous amount of tension on these muscles.

LCs are also great for creating healthy shoulders. This is because when you carry something, it allows the shoulder blades to sit back in a natural position and activate the muscles surrounding it. This helps improve posture and stability.

Death grip

Improved grip strength is another great benefit of LCs. If you want to develop a crushing grip, incorporating LC variations into your program will help. This also has a direct carryover to the rest of your training. The stronger your grip, the more weight you can lift, as grip is often the limiting factor in a lot of exercises. Plus, the forearm pump is amazing!

Strong Core

Lastly, LCs are amazing for building strength and stability through your core muscles. In order to maintain proper posture during an LC, the abs, obliques, quadratus lumborum, and hips all must work together to create a stable trunk. Bracing and creating tension in these muscles is necessary to maintain an upright posture.

When performed unilaterally, you add in the anti-rotation and flexion aspect as well. The muscles of the trunk must work against the weight to prevent the core from rotating and flexing to that side, thus building unilateral strength.

A strong core is the foundation for creating tension and producing power. Strengthening these muscles will help you increase your numbers in all the big lifts.


Farmer’s Walk

The farmer’s walk is the most popular LC variation. Grab a pair of kettlebells, dumbbells, trap bar, or special farmer’s walk implements, and just walk.

Suitcase Carry

A suitcase carry simply is a farmer’s walk, but with an implement in only one hand.

Rack Walks

These are usually done with kettlebells and can be performed with a single implement or a pair. This variation is a little more challenging than a normal farmer’s walk because the anterior load forces the abs to work harder to maintain proper posture.

Waiter’s Walk

This is an overhead variation of LCs. These can also be performed as a single or double implement variation. Again, overhead carries are fantastic for shoulder health and stability.

Yoke/Barbell Walks

These are done with a yoke and is the variation that allows you to move the most weight. If you don’t have access to a yoke, they can be done with a loaded bar usually in a back, front or zercher squat position. The added challenge of this is that more balance is required because the load is larger and more spread out.


For Strength & Muslce Gainzzzzz

LCs are great for building size and strength, but progression is key.

If strength is your main goal, work on either increasing weight or distance each week. Here’s an example:

Loaded Carries for Strength Gainz

Week 1: 80 lb dumbbells carried for 30 yards x 4 rounds.

Week 2: 80 lb dumbbells carried for 30 yards x 5 rounds.

Week 3: 90 lb dumbbells carried for 30 yards x 4 rounds.

Week 4: 90 lb dumbbells carried for 30 yards x 5 rounds.

In this example you are working on increasing the distance traveled and the weight with which you travel. Obviously, I don’t know how strong you are, so choose a weight that is appropriate for you.

If size is your goal, then you want to focus on time under tension, gradually increasing the time spent with weight in your hand each week. So you might do something like this:

Loaded Carries for Size

Week 1: Select a weight you can hold for approximately 20-30 seconds and walk with it. Work up to 3 minutes of TUT.

Week 2: Use the same weight as the week before, but this time, work up to 4 minutes of TUT.

Week 3: Use the same weight again, but this week, work up to 5 minutes of TUT.

Week 4: Increase the weight 5 lbs and start back at 3 minutes.

Sets will vary here, based on how long you can hold the weight.

If size and/or strength is your goal, perform LCs one day per week, either on a push day (to avoid grip-heavy pulling exercises) or on a lower body day.

For Fat Loss & Conditioning

In addition to their strength and hypertrophy benefits, LCs are a great tool for fat loss and conditioning.

First off, since LCs are a total-body exercise, the amount of muscle involved leads to a ton of calorie burning. Combine that with extended periods of work and short rest intervals and you have a fat burning cocktail.

LCs are also a great conditioning tool. Simply grab something and walk for as long as possible. Rest 1-2 minutes and then try and beat your previous time.

My favorite way to incorporate LCs into my fat loss & conditioning training is to add them as finishers to my workouts, once or twice a week. You can also pair them with other exercises for an added metabolic effect. Here is one of my favorites:

Instructions: Grab a pair of dumbbells and perform the following circuit without setting the dumbbells down. Choose a weight that is challenging yet allows you to hold the dumbbells for the entire duration of the circuit.Rest 1-2 minutes between circuits. Complete 2-3 times.

A1: Farmer’s Walk – 30 seconds

A2: Dumbbell Push press – 10 reps

A3: Farmer’s Walk – 30 seconds

A4: Bent-Over Two Dumbbell Row – 10 reps

A5: Farmer’s Walk – 30 seconds

A6: Dumbbell Reverse Lunge – 10 reps

The beauty of LCs are that they can be performed a variety of ways; there is no right or wrong. They can be done for any combination of time, weight, and distance and provide you with fantastic results.

If you want to take your training to the next level, start adding loaded carries to your program, and walk your way to sweet, sweet gainz.

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This Cardio Kick-boxing School Will Change Your Life For Good!

Cardio kickboxing integrates one’s heart-healthy eating habits study an aerobics class with the one-two punch facet of fighting techniques and provides a complete body exercise. An individual hour of cardio kickboxing is going to burn off to 800 calories, providing you with the lean and healthy body that you want.

However, beyond this massive fat burn, you will probably obtain plenty of other advantages from Nashville kickboxing including weight loss, muscle training, cardio enhancement, self-defense and stress reduction. The exercise increases your heartbeat, which will surely help in burning fat and calories plus hone your reflexes, enhancing overall balance. On this page, we’re going to mention 7 best important things about cardio kickboxing.

1. Reduces Stress

It is possible to kick as well as punch your way to a stress-free experience quickly from the kickboxing program. The actions in Nashville kickboxing will challenge the key muscle groups and will provide you with a total body workout, quickly.

2. Enhances Confidence Levels

Kickboxing makes it possible to discharge endorphins that will offer your mood a lift and therefore enable you to feel a lot more confident. Endorphins will additionally help you feel more joyful and in addition more positive for a couple hours following workout.

3. Promotes Coordination

If you are fighting posture problems and, in addition, have poor coordination, cardio kickboxing will aid you to reinforce your core plus increase your reflexes plus coordination skills. The fast punches and kicks within the kickboxing regimen will offer you a chance to concentrate your time to execute each movement effectively.

4. Burns Calories

Research has revealed that cardio kickboxing can simply burn 800-1,000 calories by the hour, and will also be toning up your muscles your physique as you modernize your fat burning capacity. It is just a high-power cardio regimen that is perfect for fat loss plus most dependable in good condition, fast.

5. Perfect Cross-Training Exercise

Do you dislike jogging or doing cardio working out for a substantial stretch of time? Kickboxing is the better cross-training exercise when combined with fat loss training routine or possibly just wearing a set of boxing gloves for added resistance. Only one or two workouts per week can enable you to get rid from a fitness rut, quickly.

6. Boosts Energy

Kickboxing is actually a high-energy cardio program that will provide your mind and body a good start, and can transform your energy levels. You may be breathing hard and in addition sweating the toxins this process provides your time levels balance-needed boost.

7. Improves Posture

Just in case you sit looking at a computer the whole day, cardio kickboxing exercises will challenge the muscle tissues that will not get adequate attention throughout the day, and you will probably set out to develop your core. Core muscles around the abdominal wall are usually targeted with kickboxing workouts since you are required to use your waist along with abs for balance and to perform each meticulously coordinated action.

In the above-mentioned facts, it is evident that cardio kickboxing exercises provide several health benefits for your as well as your mind. Regardless if you are a training enthusiast or perhaps starting using a workout schedule, cardio kickboxing will surely help you in achieving your workout goals.

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The main advantages of Aerobic Kickboxing

Kickboxing is surely an alternative exercise routine to indoor home fitness equipment workouts and aerobics workouts. Its popularity continues to rise. According to the American Council on Education, the Tae-Bo form of Vancouver kickboxing along with other kinds of exercise inspired by martial arts training are probably the most widely used fitness classes in a majority of gyms in the United States. There are a variety of benefits to fitness kickboxing.

Combines Resistance Training Workout and Aerobic Workout

Undertaking either an anaerobic workout (for example calisthenics, Nautilus, and weight lifting) or perhaps aerobic workout (such as employing a fitness bike, stairmaster, and running) will not provide you with maximum benefits. Your better bet for achieving overall fitness efficiently is by doing both.

For example, an advanced runner, you can decide to do less running and doing weight training. The truth is, you will find that you will convey more strength for your runs. On the other hand, if your exercise routine targets weight lifting, it is possible to increase your tone of muscle and definition by participating in some cardio. With fitness kickboxing, you are able to incorporate two dimensions within your workout regimen.

Complete-body Exercise

The ideal exercise regimen works out the human body, as opposed to merely a few parts. Men with extra fat over their ab muscles can focus read more about crunches to be able to reduce their mid-section. Kickboxing in Vancouver incorporates the cardio component. This reduces the risk of an increase in waist size. To develop stomach muscles and attain the much-desired washboard effect, excess belly fat needs to be removed.

Similarly, women are generally more concerned about their thighs and hips. Conventional wisdom dictates that they do lunges and squats to tone muscles during these regions. However, without a holistic exercise program, such as fitness kickboxing, developed muscles will nevertheless be protected by fat and also the buttocks and legs appear bigger. Cardio- or fitness-kickboxing works out the complete body.

Time can be used Efficiently

Out of the 168 hours available each week, you simply need a minimum of three hours of cardio or fitness kickboxing–roughly 1.8% from the total time–for you to get results. Including the travel time both to and from the fighting styles school or gymnasium pushes the quantity around four percent, leaving ninety-6 % of your energy to concentrate on other important things.

The apparent “inconvenience” of squeezing an exercise program into your lifestyle will yield long term benefits. There isn’t any doubt within the wisdom of committing to your longevity, resulting through the five basic the different parts of the kickboxing exercise routine: flexibility, body composition, muscular endurance, muscular strength, and cardiovascular fitness.

Note that while cardio or fitness kickboxing doesn’t need you to definitely make use of the same intensity and pace as an experienced martial arts training fighter, you’ll still enjoy the same fitness benefits. Even kids can really benefit from your children fighting styles in Brooklyn.

Offers Useful Self-Defense Capabilities

With fitness kickboxing, you can actually learn valuable self-defense skills at the same time you are working out. However, to find out practical using the fighting styles techniques you practice up, you require to use them on the bag or a dummy. cardio kickboxing classes near Vancouver, LINK, see results NOW

A Sports Activity That May SAVE YOUR LIFE

Kickboxing is a popular sport performed by millions people worldwide, this sport works as a recreation activity, professional kick boxers earn an income through this discipline. However a particular way of the game generally known as cardiovascular kickboxing has taken shape nowadays, this can be different in the original discipline mainly because it involves a mixture of boxing, aerobics and martial arts training, to the sole function of health insurance physical conditioning. On this specific discipline there’s no physical contact between partners performing the game. Cheltenham kickboxing is a great workout program that engages every muscle by the body processes, doing exercises the arms,abs, thighs, knees and butt a single routine exercise, enhances muscle sculpting. The specific workout involves warming up with press ups and sit-ups then gradually proceeds to intense workouts, which are punching, crosses, jabs round kicks, front kicks, hooks and upper cuts. Getting involved in practicing kickboxing has lots of benefits to somebody. When you were a regular within this sport discipline spending part of an day’s time performing various moves and exercises, signifies that after the morning they’ll be exhausted and also this reduces body fatigue and stress really advanced level. A normal man would you kickboxing frequently burns between 800 and 1200 calories after every 1 hour in the exercise, in addition, they undergo 10% to fifteen% higher metabolism for the next a day. Most of the people spend long enduring hours in lifting weights gymnasiums, whereas after they spend that point practicing kickboxing in Cheltenham the pace of motion has a higher rate of muscle mass building capability, it is because the sport’s mix of doing round kicks jabs and front kicks consists of all muscles in the synchronized activity. Most chronic diseases for example cancer, diabetes and cardiac event are due to accumulation of extra fat within the body, everybody is unwilling to start exercising due the long boring routine that comes with it, however all that can change with the existence of cardio kickboxing, this is just mainly because that a majority of kickboxing classes have a lot of participants using a common purpose of fat loss. Here there is motivation to keep exercising and the whole process is fun, starting from and comfortable up session to body exercises therefore the actual kickboxing practice an individual is certain to burn too much fat, therefore when done on a regular basis the problem of excess fat becomes a thing of the past. Kickboxing as with other martial arts oriented disciplines contains the real key which is learning martial arts techniques, an excessive amount of tasks are devote mastering moves such as the fighting stance, the hook, the jab, the best way to initiate an uppercut , the front along with the side kick. Learning this sport sculptures an individual physically this can be by toning your body and muscles, it also empowers a person to strive as well as enables you to definitely become more confident because they’re trained on self defense purposes tactics, last but not least improves a person’s health condition.

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Great Fitness Kickboxing.

Our bodies enjoy regular physical exercise. A consistent physical activity provides both physical and emotional rewards. While doing any traditional aerobic workout i.e. running, swimming, skiing etc. tend not to supply the quickest and the very best of health advantages additionally, these are generally boring and they are associated with insufficient motivation. This gave rise to fitness workouts like Brookfield Kickboxing which has become one of the most sought after fitness trends because of its unique blend of high intensity aerobics moves, boxing and martial arts tricks.

Cardio Kickboxing is now extremely popular from the recent years because of its numerous benefits. It may serve as great alternative for people who have got tired of the monotonous cardiovascular activities like jogging over a treadmill. It is supposed to be considered a fun-filled and speedy fitness program. Also, as it does not involve any heavy lifting weights moves, it can widely be done by almost any person.

Cardio Kickboxing is definitely an intense system workout, which helps to accomplish coordination, balance, and flexibility and improves strength and aerobic fitness. Depending on American Council on Exercise (ACE) within the hour of Cardio Kickboxing workout, an individual can burn about 500 to 800 calories that’s about twice that of one hour traditional aerobics class. Structured only serve as a simple way to get rid of weight, burn calories and get stronger but additionally to construct abs and ideal shape for your body. It targets your whole body parts as if your arms, shoulders, abs, thighs and butt in one workout.

With Cardio Kickboxing, within a very small amount of time your body climbs into cardio warm up state due to swift stretches and instant moves. Also practicing Brookfield Kickboxing is quick and does not require a lot of space or any special place like gym, so it could be performed easily without the excuses. Other interesting info about Cardio Kickboxing would be the mental primary advantages of it. It acts as a stress buster and making you feels calm and accomplished. This may also be utilized for an efficient strategy to control and channel your aggressiveness and thereby promoting assertiveness. When you first intend practicing Cardio Kickboxing over a continuous basis, your perception towards your own self and also the world you deal with starts to change which in turn boots oneself-esteem and enhances the entire quality you will ever have. Additionally, it promotes relieve from chronic stress conditions and increases overall level of energy of the body.

Cardio Kickboxing can have amazing benefits especially for ladies because it provides impeccable self –defense skills. Principle Cardio Kickboxing moves, like instant kick, effective punch and adaptability might be utilized to promote self-reliance as well as safety. Also, unlike the standard fighting styles it’s accompanied with great uplifting music which increases your motivation and makes its enjoyable.

Thus, Cardio Kickboxing proves to be an incredible and new way of the traditional workout techniques since it provides overall physical, emotional and mental well-being with a lot of advantages like great music and self-defense.

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The infamous words of Mark Rippetoe are often used to drive the avid gym-goer to squat more, deadlift more, and bench press more. But when your goal is health and longevity, the quote takes on an even broader meaning.

Using The Great Upside-Down Movement Pyramid, we’ve ticked off a number of health risk factors by sitting less and walking more. But if you want to be independent, disease-free, and alive for as long as possible, it’s time to start moving stuff.

Critical Mass

While health professionals and the media regularly talk about the threat of cancer, type-2 diabetes, and heart disease, not many people talk about the risk of low muscle mass. As we age, even if our weight stays the same, we start losing muscle mass and gaining extra “padding” to compensate.1 The best way to prevent that? Lifting stuff.

Muscle does more than just help you fill out a t-shirt and make it harder to buy a pair of jeans that fits. We now know muscles make up the largest organ in the body. In response to movement, muscles secrete a number of factors that reduce inflammation, improve bone health, and help protect against heart disease and multiple forms of cancer. Adding muscle through resistance training is also one of the most reliable ways to improve insulin sensitivity and metabolic health.

“Making sure you get some of that muscle back is going to be crucial for future health. This doesn’t mean you need to take up bodybuilding. You just need to make sure you’re above average.”

Focusing on muscle mass is particularly important for those who have engaged in active weight loss, as both higher body fat and a calorie deficit can lead to a loss in muscle. In the general population, people with more muscle mass live longer, so making sure you get some of that muscle back is going to be crucial for future health. This doesn’t mean you need to take up bodybuilding. You just need to make sure you’re above average. But unless you have a debilitating disease, I’m afraid there isn’t a pill for that.

In summary: Better start those bicep curls now…

Everybody Get Up

Maybe even more important than muscle mass is muscle strength. As we age, we lose strength even faster than we lose the muscles themselves, and muscle strength is directly related to our ability to remain mobile and independent as we get older. So if you want to make sure you’re around to spend as much of your children’s inheritance as possible, and it’s been a while since you thought about your strength and balance, then now is the time to start working on it again. Try this:

  1. Sit down on the floor and then get back up. Easy.
  2. Now try it without using your arms or hands for support, or resting your knees on the ground at any point. Not so easy.
  3. Now imagine that you start the whole movement with ten points. Subtract a point every time you need to support yourself with your arms, touch your knee to the ground, or become unbalanced. The lower your final score is, the greater your risk of mortality (death).

In one move, this simple test examines leg strength and balance, which have repeatedly been shown to predict risk of death by any cause. Stronger people really are harder to kill.

In summary: Want to improve strength and balance and live longer? Lift stuff.

Burpees Will Save Your Life

While the thought of getting stronger is all well and good, let’s face it: in the modern world, strength is optional. As humans, we’ve crafted our environment to make life easy. While that’s helped us get where we are today, it comes at a potential price.

What happens when there’s nobody there to help you?

Every year in the UK, 65,000 people fracture a hip, usually after a fall. In the US, the number is nearly 300,000 per year. After fracturing a hip, almost a third of people will die within a year, and less than half of the survivors will regain complete independence.

 “If you’re strong enough to do a burpee, not only will you will be less likely to fall, you’re also more likely to get yourself up if you do fall.”

Sound a bit dramatic? Then consider the fact that 30-40% of people over the age of 65 will have at least one fall per year, and more than 20% of women and 10% of men are predicted to fracture a hip in their lifetime. Even if you don’t break anything, up to 50% of people that fall are unable to get up unassisted, and will often need hospitalization by the time help eventually arrives.

Want to make sure you avoid that? All you would need to do is be able to push yourself up off the floor and lunge/squat yourself upright. If you can do those movements (a push up and a squat), you can do a burpee. And if you’re strong enough to do a burpee, not only will you will be less likely to fall, you’re also more likely to get yourself up if you do fall.

In summary: Strength is optional, until it isn’t any more. And burpees will save your life.

Find Failure

When it comes to lifting for strength and muscle mass, everyone has their favorite method and training structure. However, whether you prefer free weights, machines, or bodyweight exercises, the evidence to pick one over the other isn’t that compelling.24 The upshot of this is that you can pretty much do whatever you enjoy and are most comfortable with. However, for general increases in strength and health, a few guidelines will help you get the most out of lifting things:

Intensity: To get the best metabolic, muscle, and strength-building effects, you need to activate as many of your muscle fibers as possible, and this requires maximum intensity.25,26The simplest way to do this is to make sure you reach failure (i.e., are unable to do another rep with good form) at the end of the set.24 In fact, a single set to muscular failure is probably all you need in order to get significant strength and muscle gains, and even improve cardiovascular fitness.

How much?: The best balance of benefits will come from sets where failure is reached in 6-12 reps. This will remain the same whether you can only do body-weight squats, or can squat 250kg for 10 reps. After an adequate warm-up, work with weights above 80% of your one-rep max (1RM), because this will put you in the right range for high intensity over 6-12 reps, but also give other benefits, like making your bones stronger.

What movements?: While burpees will get you pretty far, the best results will come from improving strength in every direction. Dan John* would boil this down to five main movement patterns:

  • Push (bench press, shoulder press, push ups, dips etc)
  • Pull (pull-ups and rows)
  • Hinge (picking stuff up)
  • Squat (squatting)
  • Carries (carrying stuff, like farmer’s walks or shopping bags)

How often?: For the movement-averse, doing a single set to failure in each of those movement categories once a week is enough to see significant benefits. However, what we really want is to make movement a habit that’s built into our day. A better aim would be to hit 50-100 repetitions of each movement pattern at the desired intensity per week. The more frequently you lift, the less total volume you can use to see more total benefit.

In summary: For optimal gains – fail a little bit, and often.

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Kickboxing Studio Will Get You Fit Quick!

Have you been pondering enrolling in a cardio kickboxing class but you’re unsure of whether to go ahead and accomplish that or lets forget about it and get on with your day-to-day routine? If that’s the case, you’re doing yourself injustice insurance agencies not enrolled still. Searching for a cardio kickboxing class is amongst the best decisions you possibly can make in relation to your exercise routine needs. You will reap certain benefits by becoming a member of go to a cardio kickboxing class.
To start with, kickboxing can help you burn many calories in mere a short while. Cardio boxing works well for burning more calories in the short period of time in comparison to other workouts such as walking, jogging and aerobics. The reason being cardio kickboxing involves very intense motion. It not merely involves kicking and also involves punching and jumping. These activities are carried out in the quick pace thereby keeping the body moving and burning more calories to supply the force necessary for such vigorous movements. Cardio kickboxing thus remains suitable for people who wish to shed weight but tight on time in their hands.
Secondly, cardio kickboxing helps you to tone and strengthen muscles on top of ridding one’s body of excess fat. Cardio kickboxing provides a chance for an elliptical trainer workout. Kicking allows you workout the legs, thighs and butt while punching helps to work out the upper body, more specially the arms. Cardio kickboxing is therefore beneficial to people that need to reduce flabby arms and tighten your skin around their arms.
Thirdly, cardio kickboxing is helpful in relieving stress. The cares and concerns of daily can cause anyone to feel stressed and worn out. One of the best methods to release stress is heading to a cardio kickboxing class and kicking and punching your heart out. Aside from literally letting you punch and kick your stress threshold or anger away should you so wish, cardio kickboxing brings about the production of endorphins through the body. Endorphins are hormones that help someone to feel happy, thereby alleviating pain or stress.
Fourthly, cardio kickboxing helps to teach one endurance also to also improve one’s self confidence. Those activities involved in cardio kickboxing are incredibly intense and when just beginning, one could be tempted to discontinue. When one persists from the challenges involved and grows to learn kickboxing, he / she will have learnt to pass through challenges. Progressing to learn cardio kickboxing and being better advertising online as time goes by also help to boost yourself confidence.
Lastly, searching for a cardio kickboxing class comes in handy if you want to shield yourself from danger. Cardio kickboxing combines martial arts training with karate. The skill sets learnt inside a cardio kickboxing class can assist you defend yourself once you encounter danger. An advanced lady who may have learnt cardio kickboxing and you for example encounter someone who would like to rape you, you need to use the skills you learnt to defend yourself.

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Texan Sized Aerobic Kickboxing Studio

Cardio kickboxing may be the ultimate cardiovascular workout, suited to anyone planning to live a healthier and happy life. It can be fast becoming the most popular workouts due to obvious health advantages and minimal exercise equipment required. Classes combine boxing, martial arts and aerobics to create an incredible cardio kickboxing workout. Here are the factors behind joining a class.

Health improvements – Participants feel considerably more confident and experience better physical and mental health after doing the classes. The workouts improve the heart rate and supply exceptional good things about the lungs and heart. The respiratory and circulatory systems also benefit significantly. High cardiovascular activity may increase the metabolism making it an easy task to burn up fat during and after classes.

Complete workout – Cardio kickboxing near Austin works core and smaller muscle groups. Core muscles help avoid lumbar pain and muscle injuries. Working the core muscles is important for much better posture. Additionally, it makes way of life like lifting and bending easier. The workouts tone the muscles and lead to better flexibility and coordination.

Burn Calories – Cardio kick boxing could be the ultimate workout for burning calories. Student’s usually burn from 500 to 800 calories per class and have the added benefit of growing their metabolism. Which means calories are still being burnt at better pay when a person is not exercising.

Equipment and practicality- There is no need to go household names in order to buy home gym equipment with this workout. All it takes is loose comfortable clothing plus a water bottle. Is the easiest method to learn Austin kickboxing but it’s also practiced at home or in the park outside classes. There is also no requirement to wait persons to finish with equipment or to stay in a confined area to do this workout.

Self defense – All students have a chance to understand quickly movements that may assist them to in situations where they should defend themselves. Students receive a great workout while learning basic self defense moves. The classes could even convince students to become serious students of martial arts training or boxing.

Enjoy yourself – Just turn up to a class with the proper clothing and you’re simply ready to have a great workout and make new friends from all different backgrounds. Class participants usually get the chance to speak to other individuals both before training.

Courses are fun for anyone and they are suitable for most age groups and genders. Cardio kickboxing provides numerous physical fitness and health benefits by only listed and following instructor. Just a couple classes per week can increase a person’s all around health and happiness without the headache of experiencing to acquire or use home gym equipment. Workouts can cause better self defense and the ability to set long-term fitness goals. Classes are cheap, efficient and effective way of getting fit for people with busy lifestyles and schedules. So take part in the cardio boxing resolution now!

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Significant Things People Should Know About Cardio Kickboxing

According to the American Council on Exercise (ACE), a school that evaluates exercise products and programs, engaging in cardio kickboxing classes can effectively help out with maintaining a fit and healthy body. Cardio kickboxing differs from actual Bedford kickboxing since it targets fighting styles and self-defense. Conversely, cardio kickboxing workouts is targeted on improving strength, flexibility, aerobic fitness, coordination, and balance among others.

About Workout Precautions
Research shows the program can be a comprehensive activity that is aimed at burning calories and toning up arms, shoulders, back, legs, abs as well as body muscles. Whilst the program may be classified to be simple and easy less complicated, it’s important to talk a certified kickboxing instructor while beginning this software. Here is the only precautionary method that people can heed to, to produce workouts successful and enjoyable. This is because because without special professional instructions, beginners can go too far and strain the joints and muscles thereby injuring them. This can ruin everything by causing the entire process very painful and unsuccessful. Instructors train people on the way to gain endurance, strength, and flexibility let’s consider key pillars of cardio kickboxing program. They train people to sort out according to their capability until the finally become refined Bedford kickboxers. They understand when you should warm-up, when you stretch, when you ought to kick, when to shadowbox plus more. They are fully aware when you combine different body mechanics with regards to the a higher level training.

The Advantages Of Cardio Kickboxing Workouts
There are a handful of benefits that people get after joining cardio kickboxing program. A few of the benefits are explained below:
• It Really Is Quick. Workouts can be carried out in the home in a family room. You don’t have of having dressed to visit the fitness center or be prepared for the workouts the whole day. People can dedicate 60 minutes of workouts daily with the comfort of their houses, and that’s all.
• It Is Simple: The program doesn’t require wearing special gear to begin. People can exercise of their pajamas, underwear, or ratty old sweats. All things considered, no one cares about the preparations.
• It Really Is Less Costly. Unlike other sports activities, Cardio Kickboxing is less expensive because no equipment, no special clothing, with no large space are required.
• No Equipment Needed: This software is very easy and doesn’t require equipment including treadmills, lifts, plus much more.
• It Doesn’t Require Much Space: This program does not need specialized equipment and this means that less space is necessary for workouts.
• It Tones Up The Body And Ensures Health And Fitness: The program helps with burning extra calories and simultaneously, it can help to enhance different muscles within the body. Most of all cardiovascular muscles are strengthened and also this can be useful for good blood circulation through the body.

Cardio kickboxing can be a fun and efficient program which enables in achieving fitness goals. By following the essential training guidelines, and dedicating a normal 1 hour cardio kickboxing workout, people burns up around 800 calories. This is quantity of calories people burn inside a one-hour step-aerobics class.

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Cardio Kickboxing Classes: Know the Real Benefits Behind This Workout Program That Have Made It Such a Success

There are lots of people worldwide who now use cardio kickboxing courses of instruction for their chosen way of exercise. Lubbock kickboxing classes are one of the most popular type of exercise programs that you can buy and they’ve helped many people from worldwide to obtain the sort of success they are seeking using their fitness and fat loss goals. If you are one of the numerous individuals who has fantasized taking cardio kickboxing classes, but have yet to make the persistence for this exercise routine then you may want to spend some time to consider some of the benefits behind these classes.

Although people know that there are fitness advantages of cardio kickboxing classes there are many of other advantages of checking out these classes that people don’t have knowledge of. Getting additional info on these advantages will help any person increase the risk for decision on whether cardio kickboxing is perfect for them.

One of the primary important things about Lubbock kickboxing is that with one of these classes you can study the basic principles of self defense. Every individual, should comprehend the basics of self defense purposes. You never know when you will probably find yourself in a attack situation and you should make certain you know what to do and the way to protect yourself should you ever end up inside a compromising situation this way. This is one of the biggest as well as benefits in addition to the wellness fitness benefits provided by cardio kickboxing classes.

An excellent perk of embracing cardio kickboxing as the chosen workout option is that these classes offer great to reduce anxiety. The act of punching, kicking and jabbing is a good way for people with developed energy or stress to acquire this negative energy out of the body. Also, with cardio kickboxing classes, you have to target the instructor without interruption in order to find out how to proceed this also means of focusing on someone or another type might be great for those who have quite a lot of extra, built-up stress. The entire process of doing exercises will also help release endorphins that assist people naturally feel calmer and happier once they have finished their class.

So, if you are looking at cardio fitness, there are several schools and gyms specializing in cardio kickboxing classes. Again, there are lots of fighting techniques coaching centers which can be committed on providing martial arts training training to kick-boxers of most levels, from beginners to experts. If you would like do exercise-based or standard kickboxing simply from fun and fitness, there are numerous forms of classes to pick from. The main target of the class is to combines kicking and punching techniques with circuit training containing been deliberately intended to provide a cardio workout while creating muscle.

Finally, lots who take these courses are surprised to get that they learn many important self lessons that define the fundamentals of fighting techniques philosophy. Since kickboxing is a kind of fighting styles students will benefit from researching self control, confidence, discipline plus much more important lessons that they’ll use within their everyday lives.

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BJJ Monthly Insider

Brooklyn Brazilian Jiu-Jitsu, the borough’s network of martial arts schools known for its non-competitive and collaborative approach to the study and practice of Brazilian Jiu-Jitsu, celebrates its 10th anniversary this year.

The seed of the organization was planted in 2001 when Gene Dunn, one of the first American BJJ black belts, began a small program inside his Shotokan Karate Center on Avenue U in the Gravesend neighborhood. As interest grew and the program became well-known, Dunn selected a storefront in Dyker Heights as a home for the expanding classes.

Since then, the network has grown to serve three other neighborhoods as well: BBJJ Bensonhurst, BBJJ Clinton Hill and the latest, BBJJ Cobble Hill.

With self-defense and person development as the centerpiece for the program, Brooklyn Brazilian Jiu-Jitsu has sought to reassert the cooperative learning environment often overlooked in modern martial arts. In the early days, it wasn’t easy.

“The dominant culture of adult martial arts has traditionally been one in which violence, or intimations of it, is the coin of the realm,” says chief instructor Gene Dunn. “We began this program as an antidote to that. The goal was to create a culture where people of all ages and stages could learn safely and intelligently.”

The schools are a unique experiment in cooperative learning – an environment in which students engage with one another as partners rather than opponents. To this end, there are no competitions or tournaments, and the instructors are teachers, not coaches.

“There are plenty of places for someone who wants to feed their competitive fires, this just isn’t one of them,” says instructor James Noto. He adds, “We’re now beginning to see the long-term negative impact of the culture of ‘winning’ that sports and oneupsmanship promotes.”

Instead, the last ten years for Brooklyn Brazilian Jiu-Jitsu have been marked by near continuous focus on charitable donations. From local organizations like Robin Hood foundation and Harlem Children’s Zone to international ones like GAIN and Save the Children, BBJJ has donated tens of thousands of dollars to support people in need.

And with a dedicated student base of over 1200 students, the organization has made a profound impact on the neighborhoods it serves.

“The martial arts aren’t rooted principles to fight by – they rooted in principles to live by. Generosity, friendliness and charitable giving is a natural consequence of that life,” says Josh Skyer of BBJJ Cobble Hill.

As for the next ten years, the organization sees more giving, learning and teaching ahead. It’s mission to share the benefits of a collaborative learning environment is picking up steam among serious practitioners as well as hobbyists.

“The last decade has laid the groundwork for the next ten years,” says Dunn. “Our work is just beginning.” to read more!