So you want to be Fit, Eh?

Myth: If you are fit you are healthy.

Fact: When you are fit it does not necessarily mean that you are healthy. Have you checked if you are getting enough macronutrients and micronutrients from your diet? Check what you are eating and to learn more, you may check this site: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/ . Not because you look fit does not mean you are healthy bruh.

Myth: If you are fit, you are flexible.

Fact: I guess this is no brainer. Flexibility comes from a specific training. In BJJ, you are being trained to be flexible as you have to do some rolls and with wrestling as well and I know some people who looks fit yet they cannot even reach their foot while they are standing.

Myth: People who look bulky are strong.

Fact: Who said? I know some who are steroid users and not because you look fit, you are strong.

To be strong:

  1. Do Strength Training. Since I strongly believed that this should not be costly, have time to read more about strength training and there are so many exercises that you can do that does not require you gym membership.
  2. Get Enough Rest. 8 hours sleep a day is advisable and it is science. No need to provide further details about this because I am sure that you have heard or read a lot about benefits of having enough sleep.
  3. Eat Real Foods. Get away from food that contains high cholesterol and those foods that contain bad fats. (You can read more about good and bad fats here: http://www.webmd.com/food-recipes/good-fats-bad-fats)
  4. Have a Positive Outlook. You know the old saying that what your mind can conceive, the body can achieve? Or have you heard about “Law of Attraction”?

Want to learn more about strength training, I highly recommend this site which I am not affiliated with: Muay Thai Pros

As much as I wanted to add more to this myth and fact thingy and add more information, I cannot think of any other as of this moment. By the way, I found a gym near my place, walking distance from my apartment that would only cost Php 650.00 ($13.94) per month for unlimited visit. Will be posting a review soon…

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Leg Power! NO GYM REQUIRED

So, a friend of mine said her legs are weak so she cannot do exercises. I had weak legs too and not to mention, I am flat footed which made it more challenging for me. Luckily, there are so many ways on how to develop strong legs. Thanks for my Muay Thai training but most of all, if you are determined enough to do so, you may try the things that will help you develop strong legs.

Start by walking 15-20 minutes a day (walking your dog is okay) and if you can jog, much better. The more you do, the more you are exercising those legs, the more they will develop. Since I am such a believer that you can achieve your fitness goals without suffering from being broke, here are some exercises aside from walking or jogging that will help you achieve strong legs (Some exercises will not only help you develop legs):

Warm-up

Repeat this light cardio warm-up twice before beginning the main circuit.

  1. March in place for 60 seconds
  2. Run in place for 60 seconds
  • 20 seconds high knees (quickly tucking your knees as close to your chest as possible)
  • 20 seconds with legs wide (slightly wider than shoulder distance apart)
  • 20 seconds butt kicks (as if you are trying to kick your butt with your heels)
  1. Side jacks for 30 seconds

Start standing with your feet shoulder-distance apart. Step quickly to the right and do a partial squat. As you squat, raise your arms above your head. Return to the start position and repeat with the left leg. Repeat for the time duration.

  1. Lunge with alternate arm raises for 30 seconds

As you lunge forward with the right leg, raise your left arm. If you cannot keep your balance with your arm raised, then simply do alternate lunges.

The Circuit (50 seconds per exercise)

Single-leg squat

How to: Begin in a standing position on the left leg. Slowly lower yourself as far as you can. Push back up to return to the start position. Switch legs halfway.

Box incline pushup

How to: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have perfect form than it is to have your legs extended. Put your hands on a box and the feet on the ground. Slowly lower the chest until it is even with the hands. Push back up to return to start position.

Basic crunches

How to: The title might say basic, but when these are done correctly, they will pump your abs up! Keep your back flat and try to prevent it arching as much as possible.

Backward lunge

How to: Begin with feet shoulder-width apart and hands on your waist. Step the left foot backwards until the knee makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. Switch legs halfway.

Alternate Superman

How to: Lie flat on your stomach, with your arms stretched over your head and your palms facing down. Lift your left arm and your right leg, hold briefly. Switch sides. Repeat.

Box dips

How to: Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly lower your body until the arms are at 90 degrees and then return to start.

Single-leg bridge

How to: Lying on the ground with knees bent, take one leg and cross it over the other. Keep shoulders on the ground as you raise your hips up to the ceiling and slowly lower down. Switch legs halfway.

Plank

How to: Start by lying face down, with your forearms on the ground, palms facing flat on the ground. Come up on to your toes and forearms. Make sure your back stays flat with no arch or pike. Keep your abdominals tight. Hold the whole time.

Squat thrusts (aka “burpees”)

How to: Begin with feet shoulder-width apart in a standing position. Descend into a squat position and kick the legs back and bring your hands forward to create a pushup position. Once the legs come into contact with the ground, pull them back under the body and return to the standing position. To increase the difficulty, you can add a hop when you come up to standing position, and/or a pushup when you are in the high plank position.

Bicycle crunches

How to: Lie on your back as if you are going to do a basic crunch. Raise your legs so they are at a 90-degree angle, with your shins parallel to the floor. Place your hands lightly behind your head, not pulling on your neck. Extend your left leg straight and bring your right knee into your chest while bringing your left elbow over to your knee. (They likely will not touch, and that’s not necessarily the goal.) Think about twisting to bring your chest to the knee, rather than your arm to avoid pulling on your neck. Alternate sides continuously for the whole segment.

Alternative Exercises (If you can’t do the list above):

Here’s the leg circuit routine that we did:

Walking lunges for the length of the basketball court

  • 10+ box jumps on a 2 foot high box
  • 10+ vertical jumps starting from a full squat
  • 25+ 1 leg standing calve raises
  • 25+ bodyweight squats on your tippy toes (i.e. aka hindu squats)

Repeat the circuit at least 3 times. If you are feeling extra energetic you can do more, but 3 times through will be a killer workout for most people.

Just to add, daily calcium intake is also helpful in developing leg muscles and avoiding fatty foods that will cause your knees suffer from uric acid which are caused by you know, fatty foods.

Sources:

http://triathlete-europe.competitor.com/2015/01/02/60-minute-session-no-gym-required-strength-training

http://leehayward.com/blog/bodyweight-leg-workout/

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Stress Management While on a Tight Budget

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The meme above will make someone feel stress already. Chill! There are so many ways to cope with stress while you are broke. Lol! You may feel that there is nothing that you can do to get away with it but there are so many ways.

  1. Be Physically Active. Regular exercise can increase your resistance to stress. (There is scientific explanation to this but I am lazy enough to make some research about it but I know regular exercise can help). You do not have to go to a gym to do so. Why not try jogging, walking your dog, do yoga, just keep going and breathing.
  2. Accept the Things that you can’t Change.
  3. Have a Positive Attitude. Learn to always see the brighter side of each thing that comes your way.
  4. Avoid Unnecessary Stress. (like traffic jams. Yeah you will be late but can you change that? Do not argue to your boss if you will be in trouble. If he/she can’t accept your explanation, let it be. Just breathe).
  5. Meditate.

In addition to the above mentioned ways. Please take time to read this article I have found: http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp or you may also like to see these: http://www.helpguide.org/articles/stress/stress-management.htm

I am not affiliated to anyone or whoever wrote those articles. I just thought that they are helpful. Have fun!!! Life is too short to make it stressful!

Pact: We’re not Family but Feels like they are Family

In selecting a training center, Dojo, martial arts school or whatever they are called, isn’t it nice to be in a center that feels like home? What I am trying to say is, the relationship does not circle just around paying a certain amount for each session or membership, training, and going home. Maybe, it is a matter of how we deal with people or how we get along with others. But, will you be comfortable when you came in at a training center and you are forced to kiss asses? I mean hierarchy dude. Yeah, there should be respect but respect is not being imposed, but you will respect someone who knows how to respect your own well-being. Am I making any sense?

I started learning karate as a kid as there was a mentor who are teaching kids some karate stuff (I forgot his name though) maybe that mentor did not make such an impact. Then, if you have read my first post about how I stopped using drugs as martial art has been my salvation from it. I wanted to thank my very first kick boxing coach RC “Ceng Cey” Mercado, founder of Topdog Fitness for introducing me into this beautiful and awesome sport. (You can find the Facebook page here: https://www.facebook.com/TopdogFitnessisus)

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Now, I am enjoying my martial arts training (Muay Thai and BJJ) at NewBlood MMA located at Pearl Drive, Fairview, Quezon City. Here are some photos:

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They always make me feel like I am a brother and I am one of them. (I am not paid with my membership yet so I am paying walk in fee of Php 200.00 every session but it is really worth it). I also love our boodle fights and food tripping sometimes.