Friday, May 20, 2016

Ladies only self defense

A lot of gyms terrify ladies to the point of where they will buy mace instead of training. I get it a buddy of mine in 1989 (yes I am that old) convinced me to try an aerobics class. The peak of leg warmers and headbands. I felt foolish and left halfway through.....turned out he just wanted to hit on the ladies anyway.

So American Top Team of Savage, MN. has designed a course where during the months of june, july and august a lady 14 and above can take all 3 months or just 1 month...something is better than nothing. So go to

Friday, August 15, 2014


I don't care what the pundits say....look in the mirror and not the scale b as in b s as in

The scale holds me accountable and keeps me from overeating.

I weigh myself 3 times per day to hold my feet to the fire.

Try it.

Saturday, August 2, 2014

Your rest day

Mine consists of going for a 4 miles wooded hike. Gets me back to nature and I feel more grounded to start my week. Staying on the traditional Mon - Sat workout rest on Sun is just something that feels natural.

Having peak and valley days are important cause ya can't run it in the red 6 days a week. My valley days are mon, wed, fri, I still get a good sweat, drill a ton of jiu jitsu and kickboxing, lightly roll and spar. Tue, thur, sat are my peak days. Pushing myself to complete failure and soreness.

Try it have fun and don't hurt yourself.

I am tired

I know however that to achieve my goals I need to train 6 days a week and on the 7th stay active no just couch it and sleep all day.

All those infomercials where the people are shredded are a tad deceiving. What the normal joe doesn't understand is that for those that are ripped that is their lifestyle. To reach your goals you have to make it a lifestyle.

The absolute biggest is diet. Allow yourself 1 cheat meal a week, not a cheat day a cheat meal. A cheat day can get carried away and you can easily lose a weeks worth of results in a bad day. Don't even overdo the cheat meal. Just what you might crave.

So push yourself to get the results you want. Don't slack and stay at it and if you feel tired take a nap :) 

Tuesday, July 29, 2014

90 day bodyweight/flexibility challenge

I am going to do a 90 day bodyweight exercise routine mixed in with flexibility exercises. Like the old school wrestlers from India or for modern times Hershel Walker.

When I was a kid I was taking Tang Soo Do....don't laugh it was before mma came to America and before I got into kickboxing. We never stretched but I could kick straight up into the air and do the splits the hard way. At the beginning of every class we would do 30 min of deep stance training. And after re-reading an article from Tom Kurz. Hes the crazy dude always doing the splits on chairs with a hottie sitting on his leg. I realized the deep stance training was what made me flexible. I want to once again loosen up these 47 yo hips.

I feel my training has plateaued and I want to get shredded. I do jiu jitsu and muay thai everyday but my body has gotten used to this.

I am also incorporating a competitive weight lifting diet.....which I believe all Mike Dolce did was tweak a weight lifting diet and market the hell out of move.

I will let you know how its going and post final results with pics of flexibility and results



Friday, July 25, 2014

staying youthful

Man in today world of processed foods, electronic equipment, social media and America's ever demanding sitcom idea that everything can be fixed in 30 min, its no wonder diet and exercise gear, videos, supplements, etc...are at an all time sales high and we are fatter than ever.

What kills us is the discipline, we are no longer blessed with this in any type (the majority anyway). How do we get this lovely trait?

You need to be as the proverbial alcoholic when he discovers AA is "sick and tired of being sick and tired". You need to hit your bottom with the standard of American society which is slowly affecting the world.

Don't get me wrong I love this country and the founding fathers principles and what made this country great. I am just sickened by today's instant gratification society.

A few steps to help rid yourself of this sickness.....

1. Watch no more than 1 hour of tv a day, when this is accomplished without fail make it 30 min a day and then cut it down to 1 movie or show a week.

2. Eliminate facebook and all social media to include real friends and family only ( I don't believe for a second that you have 1597 friends). And only get on it 10 min a day. then cut it down to 10 min a week.

3. Shop Organic

4. Never eat until full and space 3 meals out at least 5 hours apart. Don't eat after 6pm (unless you are exercising at night)

5. Drink 1 gallon of water a day and eliminate all pop from diet.

6. Get out into nature at least 30 min a day, breathe god's air and look at the beauty around you.

7. Do at least 60 min of mind/body exercise a day.

There you have it 7 things that will improve your life.     

Wednesday, May 29, 2013

The Memorial Vacation weekend is over.

Now that our coveted Memorial Day Weekend is over, its really time to get back into the swing of things.  That means to get back in the gym, get back to your routine of being active.  Whatever that activity is, it is very important that you do something regardless.  Build that routine, and stick to it.  This is about a lifestyle, not just some sort of week by week or month by month deal... you do not want this to be temporary.  Perhaps this will carry on beyond what we traditionally call working out, go backpacking, canoeing... do whatever you have to do to get off the couch, break up the monotony.  Sometimes you need an escape from your routines around the house and work, getting outside and being active can be a big help.

Traditional fitness gyms can be monotonous as well, and there is a lot you can do to handle that, a lot like what we mentioned above.  However, MMA fitness or any kind of fitness that brings a sense of adventure, anything were you might evolve emotionally, tend to be far from monotonous.  I encourage you to give these types of experiences a shot, live a little.