Power Circuit Workout ~ Chest, Quads, Triceps, Core ~ Jackie Warner

I have always been told to do weights first, but that may because I learned fitness from a weightlifting forum on ShaprFit. My name is PandorasVise over there in case you want to visit. After reading Jackie's book "This is Why You're Fat" I decided to try her workout. It is the other way around, cardio first.

It starts out with intervals everyday for 20 minutes. I like interval cardio opposed to the chronic cardio. People who do chronic cardio, you will find visit the magazine rack before getting on a machine for the next hour. They get nowhere fast. I believe that intensity is the key to any work out. If you can read while cycling, then you are not cycling hard enough.

"This is Why You're Fat" ~ Jackie Warner Review

Jackie Warner's This is Why You're Fat (and How You can get Thin Forever)

I got this book while looking for a new healthy cookbook. I got drawn away from the soups and cakes to the fitness shelf, like I always do. I usually flip through the pages of diet and workout books first. I can usually tell if it is a book for me or not, by the equipment that they use and their ingredients. I really don't like to use much equipment or search some specialty store for ingredients I never heard of. Jackie's book only had free weights, so I gave it a chance.

2 Minute Cardio Drill ~ Kick Boxing Class

I taught the cardio kickboxing again last Thursday and thought I would share a cardio drill that I did.

For those who know me, know I don't have much of an attention span. I have to change things up. The last three times I taught class, I had them do Tabata intervals. This time for cardio drill, I had everyone stand in front of a wavemaster standing bag with their bag gloves on and for two rounds I called a number. Something that Sensei Kris did once with us. The participants were to do any kick or punch combo they wanted but it had to be that number of times. For example, if I yelled 2, someone could do a punch and a kick, or two kicks, whatever they wanted. Sometimes I would yell 27, and tell them to be faster when they were about half done.

As soon as the third person was done with their combo, I would shout a number again. The reason for this is because the first person done, is always the first person done. It was the uber athlete that was first and although most are all athletes, we are not all are as hardcore. The other athletes in the room also don't want to get slowed down by civilians. So if you call out the number of the last person to finish, the athletes gets restless and don't get a good workout.

For those not familiar with my cardio kickboxing class, it is a circuit class taught with a round timer. The rounds are 2 minutes long, with a 30 second break. We always do a warm up for three rounds, and stretch for two rounds at some point. We also do a round each of push-ups, abs, and squats of some form or another. The other 14 rounds are of my choice. For break down of a sample kickboxing class, see my post Kickboxing with Tabata

Taking a Leap

I recently started an at home business called PanOptic PC I design web pages, web hosting, fix computers, do tutoring, pretty much everything to do with consumer electronics, I can work with. Problem is that even though I am very good at what I do, the market is flooded with people doing what I do. So my hope was that this would be a small business that would earn me enough for a down payment to own a business that would always put food on the table.

For the last few weeks I have been talking to a friend about starting a business. We bounced ideas around like, sharing a store space where I could work computers and she could sell all natural body products, to opening a sports bar in this small clothing store that just went belly up. We even did a recon mission last week. She picked me up and we went to the nearest big city and checked out sports clubs. We even found one that would go with our vision.

A Visit from Reliv - Fat Analysis

Fat Analysis

Last week, Wednesday. after kata class and during the beginning of full contact, Shihan had some people from the Reliv company come and do body fat measurements. I went first so I could get back to training. I stood on a scale with a metal plate and held these handles that came up from the scale. They input my age and height and the machine spit out a bunch of numbers. 

Funny thing, when I told the lady my age, Jared says, "you are not 39, Patty. cut it out!" I looked at him and could tell he really thought I was messing around. So I didn't say anything, and neither did anyone else, but I did smile.

Kickboxing Music Mix

Music is very important when it comes to fight training. No one ever really hears it if you are training correctly. It is background. It breaks up the sounds of the grunts and the pounding of the bag work. It also provides a beat to keep the speed up. Makes you want to move, gets you pumped up. Hoppefully this mix does all that for you.


I made this mix for my kickboxing class. I like setting the player on random, so there is no predictability. Hopefully this will keep your motivation going too.


Enjoy!

Its not how hard you hit, but how hard you can get hit and keep moving forward ~ Rocky

Ginger Sea Scallops ~ Fighter Fuel

Tis the season for Sea Scallops. Yeah really, there is a season. It runs from October till March, of course you can get them anytime frozen. They are very quick to cook. 2 minutes per side if you are searing them in a fry pan over high heat.

Scallops are a great food for fighters. Why? To build muscles, Scallops have a whopping 19 grams of protein in every 4 ounce serving. To help the cardio, they contain 33.3% of the daily value for vitamin B12 as well as being a good source of omega-3 fatty acids, magnesium and potassium. To improve your mood, scallops have 81% of your daily tryptophan levels. You get all this good stuff while only consuming 100 calories.