Tuesday, September 30, 2008

I'm Challenging You!

For the next 6 weeks, just in time for the start of the holiday season, I'm challenging you to step it up a notch in your strength and conditioning program.

All you have to do is commit to one positive change, add a new type of training, add an additional training day (without over training), take one bad thing out of your diet. The choice is yours.

Post your goals here, and check in regularly to let me know how you're doing. Think of it as your online training support group. I'm excited to hear how it goes!

Monday, September 29, 2008

Entering the World of MMA

The interest of women in martial arts has been significantly smaller than the percentage of men involved. Lately, a great many more women have taken a liking to martial arts, most specifically mixed martial arts. For this I'll thank the two prime time fights that have occurred in the past few months, as well as the fights shown on Showtime and a few other sources.

Who would have thought that women would enjoy taking a punch to the face, a pounding in the ribs, and possibly facing an armbar or a choke that leaves you momentarily lifeless on the mat?? Or better yet, being the one administering the pain?

Despite my interest in the sport of mixed martial arts and my great fondness for Brazilian jiu-jitsu, I never would have guessed that more and more women are interested in the sport of mixed martial arts. I'm curious to the reason of the increased interest and if it's one that will not only last but increase as the years continue.

Although the female interest has increased, it's overall involvement is still low and limits some tournaments and fights to few opponents. Will there one day be a following like that of other sports that were previously dominated by men? I personally have promised to my dear folks that I will not enter a ring, but I will continue my pursuit of excellence in the sport of Brazilian jiu-jitsu. I wonder how the rest feel?

Friday, September 26, 2008


Most things in life require focus, at least those things that we want to yield great results. Lots of things fall into that category; business, health and fitness, education, success.

Funny how those things are so different from each other, but also really aren't all that different.

If I start a health and fitness program, or even a sport specific strength and conditioning program with specific goals and outcomes in mind, I have to stick with that plan. I might even have to make adjustments to the plan to make it work for me and yield the highest results. This all takes focus.

If I want my business to be profitable and continue to grow I have to work at it, I have to have a plan in place for every possible scenario that could arise. Business being the way it is, I might even have to add in a few plans, or again change something that's already been started.

Anything that has come easily, isn't appreciated as much, had you had to really work for it.

Focus...if you desire to have success (whatever realm it may be in) make it happen, surround yourself with people who will support you, close the door on those who don't, educate yourself, ask questions, be open minded, never give up, work hard, have fun, and believe in yourself and your goals.

Thursday, September 25, 2008

The 24kg is my friend, and yours too!

Believe it or not the very first time I ever picked up a kettlebell it was 24kg! No worries I didn't do much with it, maybe some deadlifts and a few low swings. Regardless, after that I was hooked! I had only done a few things with it, and it seemed like so much fun, until then working out was not fun.

I immeadiately bought an 8kg, and quickly found a the need for a 12kg and 16kg. The strength gains were amazing, the lean muscle gain was amazing, and working out was now amazing.

Advancing through the bells was, at times, difficult but I knew I could do more. I had crossed paths with multiple people who knew I could do more as well. I trusted that and I went with it. Working with the 24kg regularly has made me the strongest I have ever been and I am feeling great too.

Wednesday, September 24, 2008

Strength and Conditioning for MMA

It's no secret that the sport of MMA has been unleashed, and the fans are popping up everywhere. Within the past few months women's MMA has gained popularity as well, and it seems like these girls are really working on their strength and conditioning. It might just seem like they are since we're only seeing one women's bout and multiple men's but regardless the display is noticeable. (Likewise for those who aren't incorporating any strength and conditioning.)

The benefits of having a good conditioning program that supplements any martial art training are two fold. Having the strength and stamina to out last your opponent is crucial. Think about it, if your skill level is identical to the person's you are fighting, or worse yet it's better, and you lose because you got tired, you could have (should have) done something about that.

Secondly, if you're already training a martial art you've more than likely seen your fitness level increase. Why not have your health and fitness levels increase even more by including a simple yet effective conditioning program?

Saturday, September 13, 2008

Sports and Fitness

If you play a sport does that automatically mean you are fit? Chances are, no. So, if you're fit can you play any sport? I'm sure you could play, but you might not be the best. Which is better? For some it's a toss up, for me it's clear. I'd rather be able to attempt to play multiple sports and not be the best at all of them but have the stamina to perform them, than be stuck with one sport forever and not be able to be even average at something else.

The short of it is this...in addition to your sport specific training you also need to work on your general strength and conditioning. Not only will a good strength and conditioning program make you stronger, it will also make you a better athlete within your sport. The carry over to everyday fuunctional movement will also be of extreme benefit to you.

This is especially important for young athletes. Young athletes specialize in sport so early that they become good at one thing, and are sometimes even unable to perform other activities or sports. Young athletes whose sport is primarily lower body strength dominant may have very little if any upper body strength. A good strength and conditioning program would incorporate upper body strength into these young athletes training programs to make them a better balanced athlete.

Tuesday, September 09, 2008

Rugby in a few short words with more to follow

I’ve never played the sport, although I admire those that do, both male and female. Several of my friends husbands play, several of my new friends play, I’ve trained almost a dozen of them, and well there’s a lot to consider. It takes a good amount of endurance, speed and agility, and strength. It takes passion, accountability, dedication to hard work and a touch (or more) of nutrition and recovery.

Speed and agility today, practice tomorrow, conditioning the next, and game day to follow, yikes! It’s almost as if these players have a part time job, oh wait… they do.

The demands of a chosen sport are real, it’s not some sort of Nancy game you decide to just partake in. As with all sports, you need to be serious at times, you need to focus, you need to train, you need to practice, and you need to develop your skills, among many other things.

How do you balance the demands of life, your work, your home, your play with your sport? For those who are passionate and serious you find a way, for those who are not one area begins to slack. Balance is key, and your success is how much you put into it.

Monday, September 08, 2008

You only have 4 more days!

That's right, there are only 4 more days until the voting polls close for the Best Gym in Philadelphia.

If you've already voted, THANK YOU!!! If you haven't voted, it's very easy, just click on the link below.


Simply click on the vote link, enter your email, and verify the vote. It only takes 2 minutes, unless you'd like to write a fabulous review.

We'll be having a Fall BBQ once we're announced as the winner, so you don't want to miss out on that!

Thanks again!

Wednesday, September 03, 2008

My apologies

I know, it's been two weeks since I last updated the blog, my apologies, one day went to the next and then a whole two weeks had passed.

I've talked a little bit about consistancy before, but I'm going to open the topic up for discussion again (this has nothing to do with not updating the blog in two weeks.) The key to any training and/or nutrition program is consistancy, without it we're left with a hap-hazard randomness that leaves us with minimal results, if any, and a severe lack of accountability.

This past weekend I was out of town for four days, a mini vacation, yet I still worked out during two of those four days. Why? For one, I knew I'd feel better if I did a quick workout in the mornings. Two, I didn't want to have a tough time getting back in to the swing of things once I got home. Three, just because I'm on vacation doesn't mean I can let my normal lifestyle go to crap. Four, my friends wanted to try my workouts so I had a group of people to workout with while I was away.

With the exception of one day, I even ate well while I was away. I was surrounded with temptations that don't usually enter my own home, so I'm quite pleased with myself that I turned them down.

Long story short, once you make working out and good nutrition a part of your everyday living, it's easier and more compelling to stick with the plan. When you stick with the plan you see results. When you see results you want to stick with the plan to see more results.

See where I'm going with this? Consistancy.